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How the 6-6-6 Walking Workout Can Help You Lose Weight and Get Fit

Female walking outside.
The 6-6-6 walking trend is a simple low impact workout that can help boost your fitness and aid with weight loss. SolStock/Getty Images
  • The 6-6-6 walking trend may help you lose weight and get fit.
  • This low impact workout involves 60 minutes of walking, either at 6 a.m. or 6 p.m.
  • Experts say walking, in general, is good for your physical and mental health.
  • To get started with a walking program, it’s best to start slowly and build up.

If you liked the 12-3-30 treadmill challenge and the 90-30-50 diet, then you might also want to try the 6-6-6 walking trend.

Experts, like Dr. Milica McDowell, a Certified Exercise Physiologist and Vice President of Operations at Gait Happens, say walking is the most effective form of preventive physical activity you can do.

“Walking more than 3,500 steps per day has been repeatedly shown to help reduce cardiovascular and all-cause death risks. It’s low cost and assessable to most,” she said, adding that it’s an “amazing” way to take control of your health.

But, what is the 6-6-6 walking workout and what benefits can it especially provide?

What the 6-6-6 walking workout involves

Mike Julom, an ACE-certified personal trainer, CrossFit athlete, and founder of ThisIsWhyImFit, explained that the 6-6-6 walking workout involves walking for 60 minutes, either at 6 a.m. or 6 p.m. It additionally includes a 6-minute warm-up at a slow place to help you ease into walking and a 6-minute cool-down to aid in recovery.

“The bulk of the exercise is at a faster, brisk pace to raise the heart rate and challenge the cardio system,” noted Julom. “It’s designed to be short and simple, especially for people who want to fit exercise into a busy day.”

According to McDowell, this makes the 6-6-6 program a way to get more than the 150 minutes of exercise per week recommended by both the American College of Sports Medicine and the U.S. Centers for Disease Control and Prevention.

“By doing it early (6 a.m.) or late (6 p.m.), it helps walkers find the time to squeeze the walk in before their day or schedule gets crazy,” she said.

How the 6-6-6 walking workout can benefit your health

As McDowell noted, walking in general, whether it follows the 6-6-6 format or not, is a great form of exercise.

“If you walk in Zone 2 of your heart rate range, you can reap numerous health benefits,” said McDowell. “Zone 2 is about 50% of HR Max for most people (estimate HR max by taking 220-(your age)).”

Per McDowell, walking in this zone helps you burn more fat for fuel, which can aid in weight loss.

Also, because walking has less impact on joints and tissues than running or sports like pickleball, McDowell said it can be safe for many people to try.

Julom agreed, saying that walking is great exercise, especially for older adults or those with joint pain or limited mobility.

He further noted that regular walking has been shown to reduce mental health conditions such as anxiety and depression.

Additionally, according to Julom, it may improve gut and bone health and reduce people’s risks for cardiovascular disease and death.

The American Heart Association (AHA) adds that walking 150 minutes per week can provide such benefits as:

  • Better sleep
  • Improved cognition
  • Reduced risk for heart disease, stroke, diabetes, and certain cancers
  • Lowered blood pressure, blood sugar, cholesterol
  • Increased energy and stamina
  • Reduced risk for depression
  • Better memory
  • Lowered risk of dementia
  • Stronger bones
  • Less weight gain

How to get started with a new walking workout

To get started with a walking program, the American Heart Association (AHA) suggests choosing comfortable clothing and shoes with good support. Those designed for walking or running work best but aren’t mandatory.

They additionally advise leaving about a half-inch of space between your longest toe and the end of your shoe and avoiding cotton socks to prevent blisters. 

They further suggest starting slow and building up rather than attempting to do the full distance on your first day. Even as little as 10-15 minutes is enough in the beginning.

When you’re walking, the AHA says you should walk naturally and walk at a pace where you can breathe comfortably. After you warm up, you can try walking at a faster rate. You can also try alternating between faster and slower intervals, gradually increasing the amount of time spent walking faster. Walking uphill can help you build muscle and burn more calories.

Additionally, the AHA states that stretching should be done at the end of your workout since your body will be fully warmed up at this point.

Finally, they advise tracking your progress and squeezing walking into your schedule wherever you can, even if that means taking multiple short walks each day.

For many, the 6-6-6 workout’s requirement to walk either in the morning or evening could help them achieve this goal.

Takeaway

The 6-6-6 walking workout trend advises people to walk for 60 minutes a day, either at 6 a.m. or 6 p.m., with a 6-minute warm-up and 6-minute cool-down.

The benefits of walking are numerous, including reduced risk for chronic diseases like diabetes and cardiovascular disease.

To get started with a walking program, wear comfortable clothing and supportive shoes, begin slowly, and make sure you warm up before stretching.

How the 6-6-6 Walking Workout Can Help You Lose Weight and Get Fit Read More »

Morning Coffee May Help You Live Longer, Reduce Cardiovascular Disease Risk

Female drinking coffee in kitchen
Morning coffee drinkers may have a lower cardiovascular disease-related death risk. Aleksandar Nakic/Getty Images
  • The time of day you consume coffee may affect mortality risk, especially from cardiovascular disease.
  • People who consume coffee primarily in the morning, rather than throughout the day, had lower mortality risk compared to non-coffee drinkers, according to a new study.
  • It’s unclear why morning coffee consumption appears to offer greater heart health benefits. Experts note that consuming coffee later in the day may disrupt sleep patterns.

In case you needs another reason to start your day with coffee, those who have a cup of joe in the morning have a lower risk of death from cardiovascular disease and lower overall mortality risk compared to those who drink coffee throughout the day or don’t drink it at all.

The novel research, published January 8 in the European Heart Journal, is the first of its kind to look at patterns of coffee drinking and whether the time of day of consumption affects mortality outcomes.

Coffee drinking is widely acknowledged for its health benefits — everything from being linked to lower risk of type 2 diabetes to supporting heart health. On the other hand, it can also adversely affect sleep patterns and lead to feelings of agitation and anxiety.

Research has frequently focused on quantity of consumption: how many cups is too much? However, far less is known about how time of consumption patterns affect health.

The study, led by Lu Qi, MD, PhD, HCA Regents Distinguished Chair and Professor at the Celia Scott Weatherhead School of Public Health and Tropical Medicine at Tulane University, offers compelling data to consider not just how much coffee you consume, but when.

“Drinking coffee in the morning shows a better beneficial relation than all-day drinking with cardiovascular and all-cause mortality,” Qi told Healthline.

Morning coffee vs. all-day coffee

The observational study involved more than 40,000 adults from the National Health and Nutrition Examination Survey (NHANES) and 1,463 adults from the Women’s and Men’s Lifestyle Validation Study.

Both surveys include health and lifestyle data for a cross section of adults in the United States, including questions about coffee and caffeine consumption

Almost half of the participants (48%) were non-coffee drinkers, while the remaining participants were divided into two groups based on their coffee consumption pattern. About one-third of participants were “morning-type” coffee drinkers, meaning they consumed almost all coffee before noon, rarely consuming it in the afternoon or evening.

The second group, the “all-day-type” (16% of participants), preferred to consume coffee spread throughout the day and into the evening.

Only the morning coffee group demonstrated significant risk reduction in all-cause mortality and cardiovascular disease-related death.

Morning coffee linked to lower death risk

Over a nearly decade-long follow up period, researchers found that individuals who consumed their coffee in the morning had significantly lower risk of both all-cause mortality and cardiovascular disease-related death compared to non-coffee drinkers.

Compared to non-coffee drinkers, morning coffee drinkers had a 16% lower risk of all-cause mortality, while cardiovascular disease-related death risk decreased by 31%. There was no reduction in mortality risk for all-day coffee drinkers. 

“The body has a diurnal cycle of waking, going and relaxing, and eventually sleeping. Morning coffee goes along this cycle, while continued drinking, particularly in the late afternoon disrupts this cycle and sleep,” Thomas Lüscher, MD, consultant cardiologist and director of research, education and development at Royal Brompton and Harefield hospitals in the United Kingdom, explained to Healthline. Lüscher wrote an accompanying editorial to the study.

The quantity of coffee consumed in the morning also impacted heart health.

Moderate and heavy morning coffee drinkers (two to three cups or more) had greater reductions in disease-related death risk. The risk was smaller among light morning coffee drinkers (one cup or less).

The researchers also investigated cancer-related mortality risk, but did not find an association for either consumption pattern.

Effects of morning coffee on heart health not well understood

Despite the compelling findings, the study has several limitations.

Morning coffee drinkers, for example, were predominantly white with higher family income, making the findings difficult to generalize across more diverse populations.

Abha Khandelwal, MD, a professor of cardiovascular medicine at Stanford Medicine who wasn’t affiliated with the study, pointed out that due to the observational, self-reported data, the study has limited value.

“I don’t think you can say timing of caffeine is an important factor in mitigating mortality risk….There is not a strong or rigorous scientific basis — at most there is an association with coffee intake,” she told Healthline.

The mechanism for why the time of coffee consumption could affect mortality isn’t clear either, something the study authors admit was outside the scope of their present work. However, there are clear areas for investigation:

“Late drinking of coffee may disturb sleeping and hormones such as melatonin, which affect the body’s circadian rhythm; this may partly account for the observations,” said Qi.

So, if you’re a regular coffee drinker, try to limit consumption in the afternoon and evening.

“If drinking 2 cups or more per day, it is preferable to drink only in the morning,” said Qi.

Khandelwal, on the other hand, told Healthline it’s too early to make recommendations based on this research.

“At most, one can say if you are a coffee drinker consider limiting it to AM hours, but this study is not designed or powered to talk about causality. I think a lot more has to be done in a much more scientifically rigorous way to make bold statements to change behavior,” she said.

Takeaway

Coffee has been shown to have wide-ranging health benefits from the brain to heart.

However, little research has been conducted on how the time of day when you consume coffee affects these benefits.

In a first-of-its-kind study, researchers found that individuals who consume their coffee in the morning, rather than throughout the day, had lower mortality risk and risk of cardiovascular disease-related death.

Morning Coffee May Help You Live Longer, Reduce Cardiovascular Disease Risk Read More »

Why the Surgeon General Is Calling for Revised Guidelines on Alcohol Use

Beer pouring into glass
A new Surgeon General advisory urges cancer warnings on the labels of alcoholic beverages, including beer and wine. Hello World/Getty Images
  • A new advisory from the U.S. Surgeon General states that regular alcohol consumption, even in moderation, can increase the risk of certain cancers.
  • The report shows that breast cancer has the highest alcohol-related risk for females while liver cancer and colorectal cancer are the highest risks for men.
  • To help lower alcohol-related cancer risk, the Surgeon General recommends that cancer warnings be placed on the labels of alcoholic beverages, including beer and wine.

The top health official in the United States urges more public awareness of the cancer risks associated with drinking alcohol on a regular basis.

U.S. Surgeon General Vivek Murthy, MD, released a new advisory recommending that alcoholic beverages, including beer and wine, carry a warning about potential cancer risks. The recommendation was praised by the American Cancer Society (ACS).

The new guidelines, which will require approval from Congress, would inform consumers that drinking even moderate amounts of alcohol could increase the risk of developing at least seven cancer types, including:

  • breast cancer
  • colon cancer
  • liver cancer
  • throat cancer
  • mouth cancer
  • esophagus cancer
  • voice box cancer

In the report, Dr. Murthy noted that alcohol consumption is the third leading preventable cause of cancer in the U.S., behind tobacco use and obesity.

“Alcohol is a well-established, preventable cause of cancer responsible for about 100,000 cases of cancer and 20,000 cancer deaths annually in the United States – greater than the 13,500 alcohol-associated traffic crash fatalities per year in the U.S. – yet the majority of Americans are unaware of this risk,” Murthy said in a statement. “This advisory lays out steps we can all take to increase awareness of alcohol’s cancer risk and minimize harm.”

Alcohol and cancer risk: What the research shows

A growing body of evidence warns of potential harms associated with alcohol consumption.

An August 2024 study linked light to moderate drinking to a higher cancer risk in older adults, while a September 2024 study found that excessive alcohol use could increase the risk of six types of cancer.

Other research has shown that regular alcohol consumption is associated with liver disease, brain damage, and weight gain.

“The direct link between alcohol use and cancer was first established in the late 1980s and evidence for this link has strengthened over time,” the Surgeon General’s report states.

Anna Lembke, MD, a professor of psychiatry and behavioral sciences at Stanford University in California, agreed.

“The evidence that alcohol causes cancer is reliable. People who consume alcohol have a right to know. It might make them think twice about consuming alcohol or encourage them to drink less,” she told Healthline.

Despite the known health risks of alcohol use, more awareness among the general public is still needed.

In the new report, Dr. Murthy cited a 2019 survey by the American Institute for Cancer Research, which showed only 45% of people in the U.S. recognize alcohol use as a risk factor for cancer. That compares with 91% who are aware of the risks associated with radiation exposure, 89% for tobacco use, 81% for asbestos exposure, and 53% for obesity.

“[The] advisory from the U.S. Surgeon General brings necessary awareness to the risks of alcohol consumption as it relates to cancer incidence,” Willliam Dahut, MD, the chief scientific officer at the American Cancer Society, said in a statement in response to the new guidelines.

“It is imperative that people are made aware of the potential impact of alcohol consumption and are met with recommendations on how to reduce their risk.”

How does alcohol cause cancer?

The Surgeon General’s report shows there were 96,730 cancer cases related to alcohol in the U.S. in 2019. Of these, 54,330 occurred in females and 42,400 occurred in males.

Of the 54,330 alcohol-related cancer cases that affected females that year, more than 80% (44,180) were breast cancer, which accounted for 16% of all breast cancer cases (270,000).

For males, Dr. Murthy reported the most serious alcohol-related risks were for liver cancer and colorectal cancer.

What’s driving alcohol-related cancer rates in males and females may vary due to various factors like an individual’s age or health status, but a key ingredient in alcohol could also play a role.

“There is extensive evidence from biological studies that ethanol (the type of pure alcohol found in all alcohol-containing beverages) causes cancer in at least four distinct ways,” Dr. Murthy wrote in the report. The four ways are as follows:

  • Alcohol breaks down into acetaldehyde in the body. Acetaldehyde is a metabolite that can bind to DNA and damage it, thus raising the risk of cancer.
  • Alcohol generates reactive oxygen species, which can increase inflammation and also damage DNA as well as proteins and lipids in the body.
  • Alcohol can alter hormone levels, including estrogen. This can play a role in breast cancer risk.
  • Carcinogens from other substances, especially tobacco smoke, can dissolve in alcohol, making it easier for those substances to be absorbed into the body. In particular, this process can raise the risk of mouth and throat cancers.

“It is well established that excessive consumption of alcohol is associated with multiple diseases and cancers including cardiovascular disease, liver disease and several cancers (liver, head and neck, breast, esophagus and colorectal in particular),” Anton Bilchik, MD, a surgical oncologist as well as the chief of medicine and director of the Gastrointestinal and Hepatobiliary Program at Providence Saint John’s Cancer Institute in Santa Monica, California, told Healthline.

How much alcohol should you drink?

There have been reports over the years that moderate alcohol consumption may provide some health benefits, but for some people, the risks may still outweigh the benefits.

Still, a December 2024 study suggests drinking wine in moderation while adhering to a Mediterranean diet could help lower cardiovascular health risks.

Red wine also contain antioxidants, which some experts say can reduce oxidative damage to the body and help lower the risk of heart disease and cancer. Red wine has also been connected to lower risks of depression and dementia.

“Less is known about the negative effects of occasional alcohol use,” Bilchik said.

“Some studies suggest that a glass of red wine daily may have cardioprotective effects. The majority of patients I see with cancer have no clear etiology. Many of them don’t drink at all,” he noted.

If you choose to drink, the Centers for Disease Control and Prevention (CDC) recommends two drinks or less per day for males and one drink or less per day for females.

The CDC notes the health risks associated with alcohol use increase the more a person drinks and recommend drinking less or abstaining entirely to promote overall health.

People who are pregnant, under 21 years of age, have certain medical conditions such as liver disease, or take medications that interact with alcohol should not drink at all, the CDC says.

Takeaway

The United States’ top health official recommends that cancer risk warning labels be included on all containers of alcoholic beverage, including beer and wine.

Surgeon General Vivek Murthy, MD, says the warnings are needed because of the growing evidence that regular alcohol consumption increases the risk of at least seven types of cancer.

Murthy says breast cancer carries the highest risk for women, while liver and colorectal cancer have the highest risk for men.

The American Cancer Society applauded the Surgeon General’s report, but warning labels alone may not discourage people from drinking. More evidence is needed to determine the impact of occasional alcohol use on cancer risk.

Why the Surgeon General Is Calling for Revised Guidelines on Alcohol Use Read More »

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How This Married Couple Lost 118 Pounds Together Without Medication

Richard and Jill Wendt
Richard and Jill Wendt. Image Provided by Richard and Jill Wendt
  • After years of feeling unwell and overweight, Richard and Jill Wendt decided to embark on a weight loss journey together.
  • The couple lost a combined 118 pounds by following the Mayo Clinic Diet.
  • Today, they both feel physically and mentally healthier.

In 2023, Jill and Richard Wendt decided to take charge of their weight and health. 51-year-old Richard had been taking blood pressure medication since his late 20s and used a CPAP machine for sleep apnea. And 49-year-old Jill reached a weight that made her feel uncomfortable and self-conscious.

“Over the course of time, the weight just kept going up and up. It just kind of happens without you realizing it,” Jill told Healthline. “You just feel down and out about yourself, and you get in the cycle of, well, that sucks. I can’t find pants that fit, might as well go home and have something to eat because what’s the point? I can’t find clothes anyway?”

Realizing that work stress and unhealthy eating habits had taken a toll on their health, the couple wanted to make a change.

“[Knowing] what challenges our parents and grandparents had, if we can do anything to be proactive going into our older years, we wanted to be able to do that,” said Jill. “We might not be able to avoid some of those illnesses, but maybe they won’t be as bad for us.”

They researched weight loss programs and decided to try the Mayo Clinic Diet in June 2023.

Since then, Jill has lost 60 pounds, and Richard has lost 58 pounds. He no longer takes blood pressure medication or uses a CPAP machine.

“I’m a stress eater, so [the diet] kind of brought that to my attention,” said Richard. “When I was in the office, it was easy having a stressful day to get up and walk to the snack machine and grab a bag of M&Ms or [when I’m] working from home, walk up the stairs and grab a bowl of cereal.”

In addition to offering a food plan, he said the Mayo Clinic Diet helped him understand his unhealthy habits and how to practice healthier habits.

What the Mayo Clinic Diet offers

The Mayo Clinic Diet is a digital weight loss program that uses a food groups system to create a whole-health menu program to follow.

“It’s the perfect fit for all the patients who’ve walked into my office and said, ‘Can you please just tell me what to eat?’” Tara Schmidt, lead dietitian for the Mayo Clinic Diet, told Healthline.

People can choose from seven different meal plans, including Simple, Healthy Keto, Mediterranean, and Protein Balance for GLP-1s.

“We have numerous Diet members who are actively taking anti-obesity medications. With this in mind, we created a specific meal plan to address the unique needs of those on these medications, group coaching sessions around frequently asked questions, and continue to update content the more we learn from individuals and research,” said Schmidt.

The program also provides education and behavior change and offers tools like recipes, virtual support, peer support, and a food tracker.

The Wendts chose the Simple plan, which offers quick recipes for breakfast, lunch, and dinner.

“We did some freelancing with it and changed things or ingredients a little bit ourselves but generally tried to follow that,” said Richard. “It never felt like you were dieting, which is one of the things we really enjoyed about it. You were eating healthy, and nothing is off limits.”

One stipulation for finding a program was not feeling deprived of foods they enjoy. For instance, following a program that removed dairy was out of the question.

“[We] both grew up on a farm, and I love my milk. I’m not giving that up, so maybe I don’t drink as much, or if you like your sweets, you can still have them, but maybe you just don’t do it every night…or you find something that substitutes for that sweetness,” said Jill.

Going back to the basics of healthy eating is something that Jill also gained from the program.

“It’s re-learning what you learned as a kid with the food pyramid, the right portion sizes, it’s okay not to eat everything on your plate if you take too much, or if you’re at a restaurant, it’s okay to take the leftovers home,” she said.

Christina Brown, MS, ACSM CPT, a nutrition and weight loss coach, said the majority of weight loss results are due to changing eating habits to ensure that people are not only eating quality calories but also eating in a calorie deficit.

“In order to lose weight, you must eat fewer calories than you are burning,” she told Healthline. “The easiest way to ensure you are doing this is to track everything you are eating so you know exactly how many calories you take in. You cannot out-exercise a bad diet.”

Breaking old habits and making healthier ones

Guidance on habits to add and habits to break is another aspect of the diet that resonated with the couple.

For instance, the habits they added included eating a healthy breakfast, as well as eating more vegetables, fruit, whole grains, and healthy fats.

Some habits they learned to break included watching TV while eating, snacking (except for vegetables and fruit), and consuming sugar and alcohol.

“I review the healthy habits every day before I go to sleep,” said Richard. “[Maybe] I didn’t have whole grains today…you’re not going to meet everything every day but just to keep that general trend of making sure you’re not straying off those healthy habits.”

The couple incorporated the habit of exercising into their program, too, with Jill walking daily and Richard turning walking into running.

“I was never much of a morning person, but now…I try to be out running by 5:30 most mornings. It just became something…I found out I really enjoyed,” he said.

Losing weight together makes it easier

Research shows that people with partners who participate in lifestyle programs are more successful in reducing weight.

“Unfortunately, we can very easily give up on ourselves, but if we have someone else counting on us, we are much less likely to give up,” said Brown.

For example, she said if your partner is sticking to healthy meal planning, you will be more likely to or if you know they are meeting you at the gym for a workout, you will go even if you don’t want to because it is harder to cancel on them than on yourself.

This notion motivated the Wendts to try the Mayo Clinic Diet together. If Jill signed up, she told Richard he also needed to.

“I’m the one that usually prepares the meals, so to do it just for myself and then have to try to make something separate for him…would be difficult, but if we’re in it together, it’s easier,” she said.

In addition to eating the same food, following habits together, like not eating in front of the TV, also helped them stick to it.

Although the couple hit their goals, they plan to stay on the program for a while to maintain their weight and continue to use the program’s resources like its tracker and recipes.

Schmidt said the program is a lifelong health approach and not a program that preaches a certain number of weeks of toughness.

“We’re teaching our members to build new habits and slowly create eating and exercise practices they can continue long term,” she said. “A key predictor of weight loss maintenance is adherence. It’s important for people to find a method they can see themselves practicing for life.”

The benefits the Wendts have experienced are their biggest motivator to carry on healthy habits after they stop the program.

“We were putting up Christmas decorations yesterday and we were like wow a year or two years ago, going through the effort of hauling everything out we would be sweating and winded but this time…it wasn’t a struggle to get the boxes out,” said Jill.

Feeling well together is the most rewarding part of their journey, she added.

“Doing it together has been a fun thing to do…it just brings you closer cause you’re in it together,” said Jill.

How This Married Couple Lost 118 Pounds Together Without Medication Read More »

Eating More Protein to Lose Weight? Avoid These 6 Common Mistakes

A female drinking a protein shake.
Adjusting your daily protein intake can help you reach your weight and fitness goals, but health experts say these are six of the most common mistakes people make that can keep you from maximizing those benefits. Kosamtu/Getty Images
  • Protein is a vital part of a well-balanced diet, assisting with organ function and muscle growth and maintenance. 
  • Protein can also help people lose weight.
  • Learning about protein can feel like information overload and lead to common mistakes that can hinder your health and goals.

Generally, it’s a good idea to focus on consuming protein as a critical component of a well-balanced diet.

“Protein is involved in regulating organ systems, maintaining immunity and metabolism, ensuring proper function of hormones and neurotransmitters, and more,” said Maddie Pasquariello, MS, RDN, a registered dietitian. “Protein is also vital for maintaining a healthy body weight and the health of muscles and bones.”

Indeed, a 2020 review suggested that consuming a high protein diet was one safe and effective tool for weight loss, obesity prevention, and lowering the risks of obesity-related illnesses.

Another from 2024 indicated that physicians prescribing antiobesity medications should counsel people on nutrient intake, specifically protein.

But how much should you consume, and what types and when? These are all excellent questions.

“Many people make mistakes when it comes to their protein intake,” said Andrea Soares, MS, RDN, CSSD, a registered dietitian with Top Nutrition Coaching. “From not eating enough to ignoring plant-based options, these errors can affect health goals.”

According to registered dietitians, the following are six of the most common mistakes people make when changing their protein intake to reach new health goals and how you can best avoid them.

Consuming too little protein

Protein needs are personal and based on factors like weight, height, and lifestyle (i.e., activity level).

“Expert guidance suggests multiplying your body weight in pounds by anywhere from 0.55 to 0.72 to calculate the grams of protein you need daily,” Pasquariello said. “If you’re hoping to build muscle, or if you’re an older adult, something on the higher range of this scale is typically recommended. And if you are looking to lose substantial weight, you may want to go a bit lower than this range.”

But you won’t want to go too low.

“If you don’t get enough protein, your body can’t function properly — nearly all reactions in our body require protein,” Pasquariello said.

Pasquariello said common signs you’re not getting enough protein include:

  • Snacking more throughout the day 
  • Constant cravings
  • Weakness
  • Lethargy
  • Difficulties with mood and cognitive function
  • Getting sick more frequently 
  • Brittle hair and nails

Maria Karalis, RDN, a registered dietitian nutritionist with Fay, said simple ways to add more protein to your diet include:

  • Adding eggs, tuna, leftover meat, grated cheese, canned beans, or tofu to noodles, rice, salads, sandwiches, soups, casseroles, pasta, and other mixed dishes.
  • Eating cottage cheese or Greek yogurt with fruit as a snack or dessert.
  • Spreading peanut or other nut butter on toast or using it as a dip for bananas or celery sticks.

Consuming too much protein

Pasquariello said that high protein diets are usually safe if they work for you, you enjoy them, and you are still getting enough of other vital nutrients.

However, it’s possible to go overboard, and some people may be dissuaded from following a high protein diet, regardless of weight goals.

While a 2023 study didn’t find that high protein diets specifically triggered kidney stones or other diseases, authors did call for longer-term data. 

Karalis said signs you’re consuming too much protein include:

  • Constipation (due to lack of fiber)
  • Dehydration
  • Kidney strain, especially if you have kidney problems already
  • Bad breath
  • Weight gain

Consulting with your doctor or a registered dietitian can help you determine whether a high protein diet is correct for you (and what a high protein diet means for you). Karalis said you’ll also want to ensure you’re consuming a well-balanced diet, which includes the following:

  • Fruits
  • Whole grains
  • Healthy fats 
  • Vegetables

Not spacing out protein intake 

While adequate protein is essential, registered dietitians suggest playing small ball instead of hero and attempting to swing for the fences. In other words, eat protein with each meal and snack instead of trying to get your entire day’s worth at once.

“Spreading protein intake across the day helps keep a constant flow of amino acids to your muscles,” said Christopher Mohr, PhD, RDN, a registered dietitian and fitness and nutrition advisor for BarBend. “It also helps with muscle repair and growth, controls hunger, and keeps your energy levels steady.”

Feeling satisfied and energized makes you less likely to consume excess calories. 

“Try to have about 20 to 30 grams of protein per meal,” Mohr said. “This is a good rule for most adults to keep you full and support muscle synthesis. The amount of protein needed may vary based on activity level, goals, and health conditions.”

Some of Mohr’s favorite on-the-go snacks include pistachios and seasoned tuna packets. Karalis loves edamame.  

Forgetting protein quality counts

While no foods are completely off the table, registered dietitians say it’s essential to be mindful of the types of protein you consider a part of your regular rotation.

Marjorie Nolan Cohn, MS, RD, LDN, CED-S, the clinical director of Berry Street, said quality proteins are:

  • Lean meats
  • Seafood
  • Dairy
  • Plant-based protein

A few common (and loved) protein sources that are not on the above list are processed/red meat and processed proteins like bars, shakes, and powders.

Cohn said processed and red meats are a protein source but often have added sodium and other ingredients that can outweigh the benefits.

“Red and processed meats are higher in saturated fat and have been linked to cancer development and may not be the best primary source of protein in the diet,” Cohn said.

A 2021 review suggested that red and processed meat consumption was linked with a higher risk of numerous cancers, including breast, lung, and colon.

Cohn and Pasquariello say shakes, bars, and high quality powders are convenient and can have their place, especially if you’re struggling to meet your needs, but would treat them more as a supplement than a primary source.

“I also recommend looking out for added sugar and total fat, as those things can add up if you’re consuming these regularly,” Pasquariello said. “Generally, whole food sources of protein are going to give you the most bang for your buck without unnecessarily increasing calories or added sugar intake.”

Ignoring plant proteins

Animal proteins are often the default, but Soares said that plant-based proteins like legumes and tofu are rich in fiber, vitamins, and minerals.

Soares noted that a “variety of plant proteins in your diet can improve heart health, support digestive function, and provide a more sustainable food source.”

People can also go entirely plant-based and consume a vegan or vegetarian diet, but they should be mindful of their protein intake.

However, Soares noted that “while it’s entirely possible to meet protein needs on a plant-based diet, vegetarians and vegans should ensure they’re consuming a variety of protein sources to get all essential amino acids.”

She added that it’s important to also monitor vitamin B12 and iron intake, as these nutrients can be more challenging to obtain from plant foods alone.

Eating the same protein every day

Loving a protein so much that you eat it daily isn’t necessarily bad. But if chicken breast is the bee’s knees for you, consider having them once and varying the rest of your menu.

“Protein sources contain amino acids, the building blocks of life, which make up the protein,” Cohn said. “Every single amino acid works differently in our body. Some are essential to get from the diet because our bodies cannot produce them, and others are non-essential because our bodies can reconfigure other amino acids to make them.”

Experiment and play in the kitchen to find new favorites, like putting kidney beans in chili or adding fatty, omega-3-rich fish like salmon to a salad. 

“Focus on what’s enjoyable and accessible,” Pasquariello said. 

Takeaway

Protein is vital to our physical and cognitive functioning, supporting organs, hair and nail strength, muscles, and focus.

High-protein diets might also assist with weight loss and maintenance. Registered dietitians say it’s important to be mindful and strategic about protein consumption, as people can make common mistakes when they make changes to their daily protein intake to help lose weight or build muscle mass.

Protein needs vary based on factors like lifestyle, weight, and height. Consuming too much may prompt unintended weight gain.

Space out protein throughout the day and consume various plant-based sources like beans and tofu.

Depiroitizing red and processed meats might help you reduce your risk of health issues, including several cancers.

A registered dietitian can help you meet your needs with foods you love.

Eating More Protein to Lose Weight? Avoid These 6 Common Mistakes Read More »

Seasonal Depression: 14 Surprising Ways to Beat the Post-Holiday Blues

As holiday festivities fade into the rearview, these lesser-known tips can help you navigate the winter blues and seasonal depression.

Male outside in snow during winter
A little self-care can go a long way during the darker, colder winter months. South_agency/Getty Images

The holidays are over, which, for some people, may come as a relief. For others, going back to work or school or the daily grind of the routine may seem like a downer, especially during the darker days of winter.

During the winter season, when the days are shorter and colder in the northern hemisphere, the body’s internal clock may become disrupted due to a lack of exposure to sunlight. This may take a toll on mental health, leading to seasonal depression or seasonal affective disorder (SAD).

Whether you’re experiencing post-holiday or January blues or seasonal depression, a little self-care can go a long way.

Most people know that eating a healthy, balanced diet and engaging in plenty of heart-pumping physical activity are effective strategies for alleviating depression and boosting mood.

But for some, diet and exercise may not be enough. That’s why we asked several experts to share some lesser-known science-backed tips for beating the winter blues. If you’re feeling low, these surprising tips may help lift your spirits.

1. Take a brief psychological holiday

Mayra Mendez, PhD, a licensed psychotherapist and program coordinator for intellectual and developmental disabilities and mental health services at Providence Saint John’s Child and Family Development Center in Santa Monica, CA, told Healthline it’s OK to feel overwhelmed and even irritated with life sometimes.

But if you’re feeling depressed, Mendez said it doesn’t serve you “to close the door to that which is going well.”

“When feeling down, consider doing a task that takes you away from the overwhelming and toward a happier place, even if only for a few minutes,” she said.

“This might include doing a craft, reading a book on your wish list, going to see a movie, cooking your favorite meal or treat, looking up a new recipe, or listening to an inspirational message. Doing something that is of interest and maybe even a little special offers the opportunity to feel in control and take care of yourself,” she explained.

2. Commune with nature

Mendez noted the natural world has “tremendous healing powers,” especially animals.

“Take a little time to touch, play with, or chat with your animal if you have one. If you do not have an animal, there are endless ways of communing with animals in nature,” she said.

Take a calm walk around the neighborhood, she suggested, and listen “for the tweeting birds, the lizard that scuttled by, the pups walking with their owners, the kitty grooming at the side of a house, or the squirrels playfully chasing each other in the trees.”

According to Mendez, this simple, brief exercise can help to “relax the mind and shift negative thoughts.”  

3. Take a break from the routine

Mendez recommended taking a break “from the conventional, predictable and expected routines.”

“Take a trip; take yourself to that museum you have been wanting to visit for the last year,” she suggested.

“This allows for stepping out of the melodrama taking place in your mind and provides an opportunity for interaction that might otherwise have been neglected or avoided.”

4. Make a small change

Mendez suggested to “embrace making simple and easy-to-manage life changes.”

“For example, change the furniture in the home, repurpose something that seems no longer meaningful, declutter your life from the physical space to the mental space,” she said.

“This strategy activates creative juices and increases the chances that small changes may bring a greater sense of purpose and value to life in the moment. This may be particularly helpful to someone who feels stuck in the drudgery of life and opens the way for new perspectives or attitudes,” she noted.

5. Consider volunteering

Volunteering for a good cause you’re interested in can boost mental well-being.

Mendez suggested the following ideas for volunteering:

  • Meals on Wheels
  • serving food at homeless shelters
  • wrapping, delivering, and donating gifts to Toys for Tots
  • giving back to your community (i.e., helping with a local gathering or parade or working events at churches, synagogues, or schools)

“These activities help to reduce isolation, increase engagement in purposeful and meaningful activities, and provide opportunities to positively impact others’ lives,” Mendez said.

6. Wear your favorite outfit

It sounds too simple to work, but popping on your “special” clothes might give you the push you need to break free from the winter blues. 

“Don’t save that special shirt for an unplanned future event that may or may not occur,” Mendez said. “Wear it with confidence now. It might lift your spirits and self-esteem.”  

7. Try ‘tapping’

Caitlyn McClure, PhD, vice president of Clinical Services at Northern Illinois Recovery Center in Crystal Lake suggested tapping — also known as the emotional freedom technique (EFT).

“EFT is a method that uses tapping on acupressure points to help manage emotions, reduce stress, and ease anxiety,” she told Healthline.

“EFT is based on a variety of theories, including acupuncture, neurolinguistic programming, and cognitive behavioral therapy. It’s considered an ‘evidence-based’ practice for treating anxiety, depression, phobias, and post-traumatic stress disorder (PTSD),” McClure explained.

8. Strategic caffeinated ‘power naps’

McClure recommended strategic naps to help improve mood since many people lose sleep during the festive period of the holidays and don’t allow themselves time to catch up.

“Have caffeine mid-afternoon and take a 20-minute power nap,” she suggested. “The caffeine will absorb during the nap and kick in afterward.” This helps you recoup sleep without the grogginess that follows a standard afternoon sleep.

However, if you’re sensitive to caffeine, consumption later in the day could disrupt your bedtime. Ask your healthcare team for more guidance, or skip the caffeine and just nap instead.

9. Take an ‘awe walk’

“While walking, in general, can often be helpful for one’s physical and mental well-being, an ‘awe walk’ takes this idea up a notch,” explained Ilana Lane, PhD, a licensed psychologist and owner of Wellness Lane Psychological Services in Raleigh, NC. 

“An awe walk is a walk where you mindfully experience your surroundings and are intentional about seeking things in your surroundings that give you a sense of awe or wonder versus going through the motions of walking without taking the time to notice or appreciate your surroundings.”

Lane shared a 2022 study demonstrating that taking even just one 15-minute awe walk each week can significantly improve emotional well-being and enhance positive emotions such as compassion and gratitude.

10. Gratitude practice with a twist

“Many of us have heard about the benefits of engaging in a gratitude practice,” Lane told Healthline. “But there is one particular practice derived from the field of positive psychology that is a bit different.”

“The ‘gratitude visit,’” she explained, “involves calling to mind someone who did something that you are grateful for, writing a letter of gratitude to that person about what they did for you, and then physically visiting that person — or calling them up if a physical visit is not possible — to read them the letter out loud.” 

“The really beautiful part of this practice,” she continued, “is that it tends to have a very positive impact on all parties involved — the letter writer and the letter recipient.”

Research has demonstrated that for the letter writer, the gratitude visit tends to lead to increased happiness and decreased depressive symptoms that last up to a month after the visit.”

11. Create anticipation

“The letdown of anticipation is one of the reasons people can feel down after the holidays,” Eileen Anderson, MD, director of Education, Bioethics, and Medical Humanities at the School of Medicine at Case Western Reserve University, OH, told Healthline.

“To brighten our moods, we can think about what to do to create anticipation again. While having something positive to look forward to — such as a spring vacation — can provide a similar lift, there are more immediate (and less expensive) ways to create the kinds of excitement that support our wellbeing.”

Anderson explained how learning something new can help the brain in long-term ways, including reducing the risk of dementia. 

“Why not look forward to a new learning adventure or experience? Taking introductory courses to new activities — whether it’s a cooking class at your favorite store, a learn-to-curl session at a community ice rink, or a meditation workshop.”

She noted this produces an “anticipatory positive feeling” while providing a little dose of excitement.

For people with social anxiety, she suggested “investigating online options that both allow a new experience but also the psychological safety of home.”

“Either way, having a structured, new experience to look forward to can help you beat the post-holiday blues. And maybe you’ll even find a new hobby you love,” she said.

12. Find opportunities for laughter

As the old saying goes, laughter is often the best medicine.

Watching humorous videos is another simple but effective strategy, according to Jay Serle, PhD, a clinical psychologist at The Ohana Luxury Rehab, HI.

“Research shows that laughter can help reduce stress and anxiety. Watching funny videos or TV shows can help whether you have the post-holiday blues or have just had a bad day at work.”

Similarly, Sophia Spencer, a specialist social psychology and mental health psychotherapist at Socially Fearless, suggested creating more opportunities for social laughter.

“In one of the first studies investigating the neuroscience of shared laugher, researchers discovered that social laughter leads to endorphin release in specific brain regions,” she told Healthline. “Endorphins alleviate pain, lower stress, and boost mood.” 

Spencer explained that social laughter can play an important role in supporting mood, but it also reinforces and maintains relationships, “which buffers against stress and low mood. So, pro-actively create opportunities for laughter can help boost your January mood and ward off the January blues.”

13. Plan in advance

Kim Baron, PhD, a clinical psychologist in Philadelphia, PA, recommended preempting the blues and fending them off in advance.

She suggested “proactively planning to engage with people and activities.” 

“We spend so much time planning for the holidays that we often neglect to plan activities for after the holidays,” she told Healthline. “December is the perfect time to put things on the calendar for January and February.” 

“Make plans with family, friends, and co-workers, and focus on people and activities that make you laugh. Laughter will naturally boost your mood.”

14. Write thank-you cards

Our final tip comes from Courtney Morgan, a licensed counselor and founder of Counseling Unconditionally, a mental health therapy practice in Louisville, KY. 

“One way to beat the post-holiday blues is by writing thank-you cards,” she suggested. “Whether you’re expressing gratitude for a gift, for hosting, or for being a listening ear, sharing appreciation with people we care about can help mitigate the post-holiday blues.” 

“It’s a great way to stay connected with our loved ones, a gratitude practice, and an opportunity to further reflect on the holiday season,” she continued.

“This approach is attainable and relatively low-effort, which is important when considering that we may have less energy after a busy holiday season.”

“Many studies have found that people who regularly express gratitude often have higher life satisfaction, less stress, and anxiety, and tolerate uncertainty more effectively, all of which help us combat the emotional holiday hangover.”

Takeaway

There are many proactive ways to navigate feelings of seasonal depression, especially during the winter months.

If you’re feeling down, remember that it will eventually pass — spring is just around the corner. In the meantime, be sure to exercise, eat well, and get plenty of rest.

Try reaching out to friends and family, watching something funny, enjoying nature, petting a dog, planning something exciting, or taking a power nap — whatever works best to help you cope.

Remember that you have the tools whenever you need to use them.

Seasonal Depression: 14 Surprising Ways to Beat the Post-Holiday Blues Read More »