Uncategorized

• New research indicates that one hour of moderate exercise per week can help prevent atrial fibrillation (AFib).
• The study utilized robust data from thousands of individuals using FitBit fitness trackers to report exercise behavior.
• While a minimum amount of exercise lowered AFib risk in study participants, those who exercised more reaped even greater benefits.

A single hour of exercise per week can cut your risk of developing atrial fibrillation, according to new research.

The findings build on prior evidence suggesting that exercise, even at minimum recommended levels, is protective against atrial fibrillation (AFib), the most common form of heart arrhythmia.

The protective benefits of exercise expand with more physical activity. Participants who exceeded recommended exercise saw even greater reduced risk compared to those who did the least.

These latest findings are compelling due to the strength of the data. The study included individuals with one year of accelerometry data (from health and fitness trackers like Fitbit). Data from fitness wearables is preferable in research because it is viewed as more objective in reporting exercise behavior. 

Most existing studies on the subject have typically relied on self-reported behavior, which is notoriously unreliable. They have also been too short (about one week) to be of much scientific value. 

The authors say the new study is the largest of its kind.

“This study makes use of high quality objective physical activity data that reassuringly aligns with the previous kind of less high quality data to support that greater amounts of physical activity are associated with a reduced risk of developing atrial fibrillation,” Sean P. Heffron, MD, director of cardiovascular fitness and nutrition at the NYU Langone and senior author of the research, told Healthline.

The research, led by Souptik Barua, PhD and a team at NYU Langone, is being reviewed for publication. The study is being presented at the American Heart Association Scientific Sessions on November 16 in Chicago.

Every hour of exercise lowered AFib risk by 11%

Heffron’s team utilized health and accelerometry data from the All of Us Research Program led by the National Institute of Health.

The program includes health, genetic, lifestyle, and demographic data for a cohort of individuals intended to reflect the diversity of the United States, including groups historically underrepresented in medical research.

More than 6,000 individuals were included in the study. The group was predominantly white (83%) and female (70%). Cohort members also tended to be college-educated.

To be included, participants had to have at least one year of accelerometry data and health records. 

Researchers wanted to investigate how exercise levels, based on WHO Guidelines, affected AFib outcomes over a five-year follow-up period. The WHO recommends adults get a minimum of 150 minutes of physical activity per week.

Like prior research, exercise was inversely associated with AFib risk, but exercise levels also made a big difference.

One key takeaway: Each hour of physical activity per week reduced the risk of AFib by 11%. Those hours are cumulative, too, so five hours of exercise would be the equivalent of a 55% reduction in risk.

Rod Passman, MD, a professor of medicine and director of the Center for Arrhythmia Research at Northwestern University, who wasn’t affiliated with the research, told Healthline, “This is an interesting study and supports current guidelines that lifestyle choices, including moderate levels of exercise, are an integral part of preventing AF.”

The protective benefit was also apparent when researchers grouped the participants by their average activity level. Compared to a sedentary individual (less than 30 minutes of exercise per week), exercise level was incrementally associated with reduced AFib risk:

• 30–150 minutes per week: 38% reduction
• 151–300 minutes per week: 60% reduction
• 300+ minutes per week: 65% reduction

“The more you exercise, the better. That’s not going to be a surprise. And that relationship is true for atrial fibrillation as well,” Evan L. Brittain, MD, MsC, an associate professor of cardiovascular medicine at Vanderbilt University Medical Center, who was not involved with the study, told Healthline.

Does too much exercise cause AFib?

Exercise is one of the most important parts of cardiovascular disease prevention, including atrial fibrillation. But is too much a bad thing?

Some studies have suggested that exercise may be an “emerging cause” for young, otherwise healthy individuals. However, only high-level and endurance athletes are likely to be at risk, and not the average American.

“There are some sort of provocative data showing that the benefits of exercise may reverse themselves once you get to an extreme amount of exertion. But, even if you are an extreme athlete, the overall benefits undoubtedly outweigh whatever sort of modest risk may emerge,” said Brittain.

Heffron, who works with endurance and other high level athletes in his practice, is even more blunt: “No one needs to worry about their exceeding the amount of activity to the point where they’re going to put themselves at risk for AFib.”

Both Heffron and Brittain strongly recommend that individuals try to get more physical activity into their day-to-day life. 

“Never underestimate the impact of any amount of physical activity: five minutes here or there, it all adds up. You put together five minutes a few times a day, and over the course of a week, you’re going to reach the level that is going to help reduce your risk, not only of atrial fibrillation but of other cardiovascular diseases as well,” said Heffron.

Takeaway

Exercise is an important component of cardiovascular disease prevention, including atrial fibrillation (AFib). Research has indicated that exercise reduces the risk of AFib, but much of it has relied on low quality data.

New research based on thousands of individuals personal Fitbit data gives a clearer picture of the impact of exercise on AFib risk. The study suggests that every hour of exercise per week results in an 11% reduction in risk.

Some prior studies have indicated that extreme amounts of exercise may be a risk factor in developing AFib. However, doctors warn that the health risks of a sedentary lifestyle far outweigh any risks of excessive exercise.

AFib is the most common form of heart arrhythmia. It occurs when the heart’s two upper chambers (atria) beat irregularly. The condition can lead to a greater risk of heart attack, stroke, heart failure, and sudden cardiac arrest.

• A new study finds that higher ultra-processed food (UPF) intake is associated with an increased body mass index (BMI).
• The link between UPFs and higher BMI was most pronounced for soda consumption.
• The findings also demonstrate how adherence to the Mediterranean diet may impact BMI.
• The study is relatively small but builds on existing evidence showing the health dangers of consuming ultra-processed foods.

Although ultra-processed food (UPF) is a relatively new term, it has already become a household name. Every new study makes it clearer that many of these products are harmful to human health.

The latest in a long line of studies shows that people who consume more UPFs are more likely to have a higher BMI and increased adiposity — the amount of excess fat an individual has.

The Italian study, recently published in the journal Nutrients, also shows that people who follow the Mediterranean diet the least closely are more likely to have a higher BMI. 

Ultra-processed foods linked to higher BMI, obesity

For this study, researchers recruited 175 people with obesity, all of whom completed a food diary, providing information about their UPF intake and how closely they followed the Mediterranean diet. The scientists also measured their body composition and BMI.

According to their analysis: “The data showed an increase in UPF consumption as the BMI increased.” 

In other words, individuals who consumed the highest amounts of UPFs were more likely to have a higher BMI. At the same time, as UPF intake increased, adherence to the Mediterranean diet decreased.

The scientists found that some UPFs were more closely linked to BMI and adiposity than others, notably soda. This is not the first time soda has been singled out. 

Although the recent study is relatively small, it is yet more evidence that reducing UPF intake — particularly soda — is probably a smart move for health.

“The study confirmed what we emphasize to our weight loss patients: Focus on adding lean proteins and vegetables to the diet,” Mir Ali, MD, a board certified general surgeon, bariatric surgeon, and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA, told Healthline.

“The more processed the food,” he continued, “the more it stimulates insulin secretion and fat deposition.” 

Ali noted that “processed foods take less energy to break down and make the person feel hungry sooner.” He also told us that highly processed foods can trigger addictive eating behaviors. “For all these reasons, limiting UPFs can greatly help a person in their weight loss efforts,” he said.

Ultra-processed foods linked to multiple chronic diseases

In the United States, more than half of calories consumed are in the form of ultra-processed foods (UPFs). 

According to NOVA, the most commonly used classification system for food processing, UPFs are:

“Industrially manufactured food products made up of several ingredients (formulations) including sugar, oils, fats, and salt (generally in combination and in higher amounts than in processed foods) and food substances of no or rare culinary use (such as high-fructose corn syrup, hydrogenated oils, modified starches, and protein isolates).”

This means UPFs tend to contain large quantities of sugar, fat, and a list of ingredients you would not find in a standard home kitchen. UPFs are produced industrially, are relatively low cost, and have a long shelf life, all of which make them convenient for the customer and the manufacturer. Importantly, they’re also highly palatable and easy to overeat. 

In recent years, researchers have linked higher intakes of UPFs to a host of chronic health conditions, including diabetes, cancer, and heart disease.

For instance, a recent study found that greater UPF intake was associated with type 2 diabetes. However, when the researchers broke down their analysis by food type, not all UPFs were as tightly linked to the condition. The closest ties were with sodas, savory snacks, animal-based products, and ready-to-eat dishes.

Additionally, there may be a link between highly processed foods and mental health conditions like depression.

Because of the growing evidence that UPFs are closely linked to worse health outcomes, many experts are calling for stricter regulations on these foods, like sugar taxes and warning labels on packages. However, it remains to be seen whether such restrictions in the ultra-processed food industry will take effect.

Reducing ultra-processed food intake

The results of the recent study echo other research on the benefits of a Mediterranean diet for overall health and weight management.

Federica Amati, PhD, MPH, a postdoctoral medical scientist and registered public health nutritionist with the Association for Nutrition (AfN), suggested making dietary changes slowly, particularly when it comes to reducing ultra-processed food intake.

“It’s clear that certain UPFs are worse for our health than others, so if you’re looking to cut down, start with the worst offender: soda. The evidence of links between high intakes of soda and poor health outcomes is now overwhelming. So, if you can cut it out of your diet, you’ll be doing your health a huge favor,” Amati told Healthline.

She recommended replacing soda with water with optional added fruit. “Or even better, switch to kombucha — a type of fermented tea, which contains live microbes. We know that fermented foods are likely to support your gut health and overall health,” she suggested.

“If you’re cutting back on your UPF intake,” Amati continued, “you don’t have to forgo all of your favorite foods — you can still enjoy chocolate, for instance.” She suggested looking for products that are at least 75% cocoa with as few ingredients on the label as possible.

“Dark chocolate,” she explained, “is rich in antioxidants and other beneficial plant compounds. So, if you choose the right kind, and eat it in moderation, it can actually benefit your health.”

“Finally, chips are high in salt and fat and contain no useful nutrients. I suggest swapping these for minimally processed popcorn. Because popcorn is made from whole grains, it contains nutrients, including fiber, which most of us don’t consume nearly enough of.”

“Just make sure you select a product that doesn’t contain a raft of additives, sugar, and salt,” she advised.

If you’re interested in learning more about the benefits of the Mediterranean diet or need additional guidance for reducing your intake of UPFs, talk with your doctor for further guidance.

Takeaway

A new study shows increased UPF intake is associated with higher BMI and greater overall adiposity. 

Although the study is relatively small, it adds to the growing evidence that overall UPF intake — particularly soda intake — is linked to worse health outcomes.

“At the moment, most of us eat around 60% of our calories as UPFs,” Amati said. “Removing those products entirely would be nearly impossible, especially if we tried to do it all at once. Instead, make small sustainable changes, with the goal of reducing your total energy intake to around 20% from UPFs.”

“A good place to start is by replacing the UPFs that are highest in energy, like sodas and pastries,” Amati concluded.

• “Food noise” is not a clinical term but generally refers to constant thoughts about food.
• Health experts say there are several ways people can naturally control their feelings of hunger and turn down “food noise” without medication.
• They include eating high fiber and high protein foods, getting regular exercise and quality sleep, reducing stress, and avoiding extremely restrictive diets.

GLP-1 medications like Ozempic, Wegovy, Mounjaro, and Zepbound have skyrocketed in popularity due to their ability to help people lose significant weight.

One reason these drugs are effective is that they help people reduce the amount of “food noise” they experience.

What is “food noise?”

“Food noise is when thoughts about food are constantly running through your head, even when you’re not hungry,” says Raj Dasgupta MD, a physician and chief medical advisor for Garage Gym Reviews. “It’s that nagging feeling that keeps drawing your attention back to snacks, meals, or cravings. Sometimes, it’s tied to stress or emotions, but it can also happen when your body’s hunger signals are out of balance.”

GLP-1 drugs like Ozempic can lower the volume of these signals.

“They make you feel fuller for longer, slow down how fast food leaves your stomach, and even reduce cravings by acting on parts of the brain that control appetite,” Dasgupta says. “Basically, they quiet the chatter about food, so it’s easier to focus on eating when you actually need to.”

Yet, the high cost and potential side effects can make taking a GLP-1 medication less desirable for many people.

However, there are several ways you can quiet “food noise” naturally without medication, including the following six simple lifestyle hacks recommended by health experts.

Avoid rigidity and extreme dieting

Food is more than fuel, but it does fuel the body. Not eating or severely restricting calories can have the opposite effect, causing people to consume excess calories.

Consuming small, frequent healthy meals and snacks throughout the day can help you manage hunger cues, says Becky Mehr MS, RDN, CEDS-C, LDN, the director of outpatient nutrition for the Renfrew Center.

She recommends consuming various foods, including starches, proteins, and fats and advises against swearing off things you love within moderation. 

“When we try to avoid certain foods or tasks, we naturally continue to perseverate on the item much more so than when we have the food or start on the task,” she says. “So, if you want an apple, have an apple. If it’s a cookie you are craving, have a cookie. Honoring cravings also enhances satisfaction at meals from day to day and reduces binges.”

Mehr says that intuitive eating — tuning into feelings of fullness and eating when you’re hungry — can be helpful.

A 2024 study suggested that women who followed intuitive eating patterns were more likely to stabilize their weight and display fewer disordered eating habits.

Dig into protein

GLP-1s keep people feeling fuller longer. However, some people may experience a similar switch with dietary changes, including adding more protein to their daily meals.

A 2022 review suggested that high protein diets could be an effective weight loss strategy. 

“High-protein diets help manage weight and food noise as proteins keep you feeling full longer and curb cravings,” says Chris Mohr, PhD, RD, a fitness and nutrition advisor for Fortune Recommends. 

Mohr says good ways to add more protein to your diet include:

• Lean meats, like skinless chicken breast
• Eggs
• Beans
• Nuts

Fill up on fiber

Fiber-rich foods naturally slow digestion.

“Fiber-rich foods reduce food noise by adding bulk to your meals without extra calories and slowing digestion, which helps control hunger,” Mohr says. “Incorporating vegetables, fruits, whole grains, and beans into your diet is beneficial for overall health, including weight management and reducing cravings.”

A small 2023 study of 72 people indicated a link between increasing dietary fiber and weight loss. It supported older research from 2019 on nearly 350 people with overweight or obesity that suggested that fiber intake was associated with weight loss and sticking to a calorie-restricted diet.

Embrace exercise

Suggesting exercise for health, including weight loss and maintenance, isn’t new. However, physical activity can also help control cravings and hunger, which is sometimes an overlooked benefit.

“Exercise can temporarily suppress your appetite by lowering hunger hormones and boosting the ones that make you feel full,” Dasgupta says. “It also helps with stress, which is often a big trigger for food cravings.”

A small 2024 study of 14 people suggested that vigorous exercise could reduce the hunger hormone ghrelin.

A 2023 report on current evidence pointed to data that exercise improved appetite sensitivity but said its long-term effects on hunger hormones remain uncertain.

Squash stress

A 2022 review suggested that stress can influence eating behavior, including consuming foods high in fat, sugar, and calories. The authors pointed to recent data that indicated that psychological distress and increased cortisol (stress) hormones could increase a person’s odds of developing abdominal fat, a hallmark of metabolic syndrome.

“[Managing stress] is a tough one,” Mehr says. “Stress shows up daily and sometimes out of the blue.”

The authors of the 2022 review suggested that mindfulness was one possible solution. Mehr agrees.

“Take some deep breaths,” she says. “Take a break for a few minutes. Take a mindful walk [and] listen to the sounds around you — birds, leaves, traffic.”

Sleep soundly

A 2022 narrative review suggests that insufficient sleep could contribute to weight management issues. The study’s authors linked reduced sleep quality and quantity sleep with more snacking, higher calorie consumption, and more snacking, especially on foods high in fat and carbohydrates.

The authors suggested a possible link between sleep and hormone dysregulation, which can change a person’s metabolic rate and affect weight loss.

“When you’re tired, your hunger hormones go haywire, making you crave more food,” Dasgupta says. “Aim for seven to nine hours of solid sleep, and try to wind down before bed with something relaxing.” 

Mehr suggests implementing a routine before bed that includes:

• Screen-free time (including not watching TV in bed)
• Set bedtime
• Setting the temperature to around 65 to 68 degrees

“These all to let your body know and recognize it’s time to go to bed,” Mehr says.

Takeaway

“Food noise” is not a medical diagnosis but is used in clinical and colloquial settings to describe constant thoughts about food.

GLP-1 medications like Ozempic can help lower food noise by slowing digestion and reducing cravings. However, not everyone wants to use GLP-1 medicines for various reasons, including costs, access, and side effects (primarily GI discomfort).

Health experts say there are several ways people can control feelings of hunger and turn down “food noise” naturally. They include eating high fiber and high protein foods, getting regular exercise and quality sleep, reducing stress, and avoiding extremely restrictive diets.

Data for the current 2024/2025 season in England shows that norovirus laboratory reports are notably higher than the 5-season average. Norovirus cases typically increase through autumn and into winter, but this year cases have risen earlier than usual and are …

• Dry yogurt is the latest foodie trend proving popular on TikTok. 
• The dehydrated food involves removing the liquid from regular yogurt to make a portable snack. 
• Experts say dry yogurt is high in protein, calcium, and probiotics, which are great for gut health. 
• However, using sweetened yogurt can contribute to blood sugar spikes and weight gain. 
• Experts recommend using plain, unflavored yogurt and being mindful of portion size to make this a healthy snack. 

Dry yogurt is the latest viral food trend taking over TikTok.

As the name suggests, the trend involves removing the liquid from regular yogurt to create a drier, powdery snack inspired by Middle Eastern cuisine.

To make it, creators typically put yogurt inside a paper towel, press out the moisture, and refrigerate the mixture for 48 hours. Many people have also been putting their own stamp on the trend by adding colors or flavors and sculpting their yogurt snacks into different shapes. 

But dry yogurt isn’t simply another viral food trend, it can be a healthy snack, too.

We spoke with experts who explained why this trend is one that’s delicious and nutritious.

Nutritional benefits of dry yogurt

Catherine Gervacio, a registered nutritionist and diet consultant for WOWMD, isn’t surprised dry yogurt is trending. 

“It’s easy to pack and carry, which makes it ideal for on-the-go snacking, especially when stored correctly,” she said. 

Gervacio said dry yogurt’s nutrient quality will largely depend on how it’s prepared but notes that there’s a lot to love about it.

“Yogurt is high in protein, which both supports muscle repair and aids satiety, so you stay fuller for longer,” she explained. 

Yogurt is also known for its gut health benefits due to the live probiotics it contains.

Emma Shafqat, pediatric dietitian RD, says they can contribute to a healthy gut by supporting the balance of beneficial bacteria in the digestive system. 

“This can potentially enhance digestion, boost immune function, and improve overall gut health,” she explained. 

Shafqat said yogurt is also an excellent source of calcium, which is essential for maintaining strong bones and teeth, supporting bone density, and reducing the risk of osteoporosis.

Is there a downside to eating dry yogurt?

Both experts agreed that the quality of the dry yogurt depends on the type of yogurt used in its preparation.

If flavored or sweetened yogurts are chosen, they may contain high levels of added sugar, which can contribute to excess calorie intake and reduce the overall health benefits of the snack,” Shafqat said. 

Gervacio added, “If you’re using sweetened yogurt, it can contribute to increased blood sugar and weight gain.” 

Another consideration is the caloric density.

“Drying yogurt removes water content, which naturally concentrates the calories in a smaller portion,” Shafqat said. “While this makes it convenient and portable, it’s important to be mindful of portion sizes, especially if you’re concerned about weight gain.” 

However, beyond a potential choking risk due to its dry texture, Shafqat doesn’t believe dry yogurt carries any major health risks, provided it’s made with natural yogurt and consumed in moderation.

Ways you can make dry yogurt snacks healthier 

If dry yogurt has piqued your curiosity, there are a few simple ways you can enjoy the trend in a healthy way. 

“Always choose unsweetened, high protein yogurt options like plain Greek or Icelandic yogurt,” Gervacio said. 

If you’re unsure what you’re looking for, be sure to check the protein content and ingredients on the yogurt’s label. 

To enhance your dry yogurt snack, you can pair it with other healthy foods. 

“Use nutrient-dense toppings such as fresh or freeze-dried fruits, nuts, and seeds,” Gervacio said. 

It’s also a good idea to be mindful of your portions. As the water content of yogurt is lost in the drying process, dry yogurt can be easy to overconsume. 

Gervacio advises spreading the yogurt thinly to make single-serving pieces.

“If probiotic benefits are important for you, focus on freezing instead of baking or dehydrating,” Gervacio advised. 

Takeaway 

Dry yogurt is the latest foodie trend proving popular on TikTok. 

The dehydrated food involves removing the liquid from regular yogurt to make a portable snack. 

Experts say dry yogurt is high in protein, calcium, and probiotics, which are great for gut health. 

However, they warn that using sweetened yogurt can contribute to blood sugar spikes and weight gain.

Experts recommend using plain, unflavored yogurt and being mindful of portion size to truly make this a healthy snack. 

• Grammy-award-winning singer Lizzo is showing off her significant weight loss.
• The pop star credits a caloric deficit, high protein diet, and strength training for the transformation.
• Despite claims made online, Lizzo has denied using GLP-1 medications like Ozempic to lose weight.

Pop superstar Lizzo is showing off her weight loss journey on social media and educating fans on how she did it. 

The self-described “former vegan” credits her weight loss success with three healthy habits: a high protein diet (with plenty of animal-based protein), a caloric deficit, and strength training.

While some fans online have speculated that the singer has been using a GLP-1 drug like Ozempic to lose weight, she has candidly shut down those rumors.

“It’s like a reward,” the singer lip-synced in an Instagram video with the caption, “When you finally get Ozempic allegations after five months of weight training and calorie deficit.”

In an interview with Business Insider, her trainer, Corey Calliet, also refuted those rumors, telling the publication, “She never wanted to do it, not one time. Ozempic doesn’t get this credit. She’s really working. She’s earning that body that she wants.”

Healthline asked experts to break down Lizzo’s keys to success.

Lizzo stopped being vegan and ate a high protein diet

Lizzo, a former vegan, credits a high protein diet (specifically involving animal-based protein) as a large part of her weight loss success.

In a video entitled “What I eat in a day as a former vegan,” she explains how she transitioned back to animal-based protein and how it has affected her health.

The singer describes how she was reintroduced to animal-based protein during a trip to Japan when a friend suggested she try a Japanese diet. 

“After tests and research, I found that animal proteins helped me have more energy, lose weight, and helped with my mental fog,” Lizzo said. “This is the diet that’s helped me reach my goals and helped me feel good in my body.”

Throughout the video, the singer shows off what she eats throughout the day, which includes a variety of protein-rich, low carb meals:

• Egg white cups with cauliflower hash browns and fruit
• A buffalo chicken lettuce wrap
• Grilled chicken, asparagus, and carrots

Kristin Kirkpatrick MS, RD, a nutritionist at the Cleveland Clinic and co-author of Regenerative Health, told Healthline, “Protein fills you up (satiating), and anytime we increase one macronutrient, we often decrease another. Therefore, effective weight loss could be the result of both increasing protein, as well as lowering carbohydrates – both may be effective for weight loss.”

However, Kirkpatrick points out that quality is key over quantity when deciding on a protein source.

“I will make sure to structure a plan that fits within their preferences while containing the greatest nutrient density, focusing on wild salmon and eggs, for example, over processed red meat, as well as a focus on beans and legumes as well,” she said.

A calorie deficit is key to weight loss

A healthy diet is just one part of the weight loss equation, Lizzo also credits a calorie deficit, which she’s maintained for the past five months.

“A calorie deficit is when you burn more calories than you consume. In other words, the number of calories in must be less than the calories out. If you consume fewer calories than you expend, this may lead to gradual weight loss,” said Alyssa Kwan, MS, RD, a Clinical Dietitian in Cardiology at Stanford Medicine.

Your diet is what facilitates a calorie deficit, but doesn’t guarantee it. If you eat more calories than you expend during daily activity, you won’t lose weight.

In Lizzo’s case, a high protein diet was right for her goals but might not be right for someone else.

“The key to any weight loss is still a calorie deficit. High protein diets can work for weight loss for some individuals as it can also lead to a calorie deficit. However, there is not enough evidence to say that all high protein diets will result in weight loss,” said Kwan.

Strength training vs cardio for weight loss

In addition to diet and calorie deficit, Lizzo has also been hitting the gym five days a week for strength training, according to Calliet. 

Strength training or resistance training refers to weightlifting or bodyweight exercises rather than cardiovascular exercise, like using a treadmill.

Calliet explained to Business Insider that Lizzo’s training focuses on high intensity circuit training.

Both cardiovascular exercise and strength training can be effective for weight loss, however which one is better is hotly debated.

Cardio tends to burn more calories per session, which can put you deeper into a calorie deficit. On the other hand, strength training leads to muscle development which improves your metabolism in the long run.

“Resistance training and aerobic exercise should both be considered for optimal health. However, resistance training can specifically assist in building and maintaining muscle mass. Since muscle burns more calories at rest, it’s essential for both weight loss (to ensure loss of fat over muscle while losing weight) and weight loss maintenance,” said Kirkpatrick.

Kwan points out that no matter which type of exercise you choose, maintaining a calorie deficit and the quality of calories are important factors for weight loss.

The bottom line

Grammy-award-winning singer Lizzo credits three things for her weight loss success: a calorie deficit, high protein diet, and strength training.

A calorie deficit is when you burn more calories than you consume. A healthy, sustainable diet can help you achieve a calorie deficit.

Lizzo, a “former vegan,” credits a high protein diet, specifically involving animal-based protein, as an important aspect of her weight loss.

However, experts caution that diets are not “one size fits all” and that individuals should consult with a dietitian and do what is right for them.

• Sleep regularity (waking up and going to bed at the same time every day) could be more important than sleep duration in predicting heart attack and stroke.
• A new study found that even when individuals got enough sleep, irregular sleep patterns increased their risk of cardiovascular events.
• Conversely, more sleep regularity was protective against heart attack and stroke.

If you regularly wake up and go to bed at different times, you could be at increased risk of heart attack and stroke.

According to new research in the Journal of Epidemiology & Community Health, sleep regularity, or how often you stick to the same sleeping and waking schedule, appears to be a stronger predictor of major cardiovascular events than sleep duration.

It is the first study of its kind to look at the effects of both sleep duration and sleep regularity on cardiovascular disease.

The authors found that the risk of heart attack, stroke, and heart failure all increased significantly in people with irregular sleep patterns, even if they got the recommended number of hours of sleep for their age. 

Conversely, individuals who adhered most strongly to a regular sleep and wake schedule had a lower risk of major cardiovascular events. 

“Sleep irregularity refers to frequently changing sleep schedules, like going to bed and waking up at different times each day, which can disrupt the body and negatively impact health. This research emphasizes the importance of prioritizing sleep regularity in public health guidelines and clinical care to support cardiovascular health,” Jean-Philippe Chaput, PhD, a senior scientist at the Children’s Hospital of Eastern Ontario Research Institute and first author of the research, told Healthline.

Higher risk of cardiovascular event among irregular sleepers

The large study included more than 72,000 individuals between the ages of 40 and 79 with no history of major cardiovascular events.

All participants were part of the UK Biobank cohort, a biomedical database that includes de-identified data from half a million individuals in the United Kingdom.

Sleep is complex, so researchers attempted to control for a wide variety of factors that could affect the study’s outcomes, including age, sex, ethnicity, history of cardiovascular disease, and mental health. They also included important aspects of lifestyle that could affect sleep quality, such as self-reported sleep problems, whether or not the individual worked odd hours (night shifts), and even screen time.

Another strength of the study is that it did not rely on self-reported sleep data. Participants utilized activity trackers for seven days to record their sleep.

Based on the recorded sleep data, participants were given a “Sleep Regularity Index” (SRI) score; lower scores indicate irregular sleep patterns. Individuals in the cohort were further stratified according to their SRI score into three groups: 

• Regular: SRI of greater than 87.3
• Moderately irregular: SRI of 71.6 to 87.3
• Irregular: SRI of less than 71.6

The study found that irregular sleepers had a 26% increased risk of major cardiovascular events, and moderate irregular sleepers had a modest increase of 8%.

The next question for researchers was whether or not getting sufficient sleep could offset the risk of irregular sleep. 

Unfortunately, they found that even getting the recommended number of hours wasn’t enough to reduce risk for irregular sleepers, but it did have an effect on those in the moderately irregular group.

“While both adequate sleep duration and regular sleep patterns are important, our findings show that meeting sleep duration recommendations alone does not eliminate the increased MACE risk for those with irregular sleep schedules,” said Chaput.

In fact, regular sleep patterns were actually found to be protective against cardiovascular outcomes.

A minimum SRI score of 77.1 was associated with a 15% reduction in risk, with even greater benefit occurring with more regular sleep: an SRI of 80.8 yielded an 18% reduction.

Dangers of irregular sleep-wake cycles

While research has tended to focus on sleep duration, sleep regularity has consistently been linked to a host of negative health outcomes.

A 2023 study published in Sleep found that sleep regularity was a stronger predictor of overall mortality risk than sleep duration. Participants with higher SRI scores had as much as a 48% lower risk of all-cause mortality than those with the lowest SRI scores.

Andrew J. K. Phillips, MD, a sleep scientist and associate professor at the Flinders University College of Medicine and Public Health, was the senior author of that study.

He told Healthline that this novel research on cardiovascular outcomes is consistent with his own research.

“There is a strong emerging body of evidence from not only my group but many research groups around the world showing that irregular sleep patterns are bad for our health. What we are seeing is that sleep regularity is not just a predictor of one area of health, but rather it seems to touch on a wide range of health outcomes, from mortality to diabetes to mental health,” Phillips said.

Phillips also authored a 2017 study that found that irregular sleeping was associated with poorer academic performance. 

“Irregular sleep patterns likely lead to disruption of the body’s network of circadian (24-hour) clocks. These clocks regulate the timing of all kinds of physiological functions throughout the body, including cell metabolism,” he said.

How to establish a regular sleep schedule

Getting on a regular sleep schedule is within reach but may take some adjustments. 

“The beauty of this study is that its findings are immediately actionable. The very best way to keep a consistent sleep schedule is to wake up at or near the same time every day,” Scott Kutscher, MD, a clinical associate professor of psychiatry and sleep medicine at Stanford Medicine, told Healthline.

Kutscher recommended helpful tips including:

• setting a bedtime timer
• creating a wind-down routine (doing the same things every day before bed)
• talking with a healthcare professional if you think you may have a sleep disorder

“Even if your sleep patterns are highly irregular — say a shift worker — think about creating as much overlap in your sleep schedules as possible,” he added.

Other steps for setting a consistent sleep schedule include:

• limiting caffeine intake
• avoiding heavy meals close to bedtime
• limiting screen time before bed
• reducing noise
• making your bedroom “sleep ready” by keeping it dark, quiet, and cool

“Aim to go to bed and wake up at the same time every day, even on weekends. If you struggle with consistency, start by gradually adjusting your sleep and wake times in small increments until you establish a stable routine,” said Chaput.

Takeaway

In a study of more than 72,000 people, individuals who had irregular sleep schedules (getting up and going to bed at different times every day) had a higher risk of major cardiovascular event outcomes, such as heart attack and stroke.

Getting enough sleep, based on recommendations by age group, wasn’t enough to offset these risks in individuals with irregular sleep patterns.

The study is the first to examine the combined impact of sleep duration and sleep regularity on major cardiovascular event outcomes.

To create a regular sleep schedule, experts recommend getting up and going to sleep at the same times every day, including weekends, limiting screen time before sleep, and creating a wind-down routine leading up to bedtime.

• A mac and cheese recipe has gone viral on TikTok with over 13.2 million likes.
• Fans say this cheesy, carby dish is worth the hype. However, experts note that it has over 1600 calories per serving.
• The dish also contains double the recommended daily fat intake and double the recommended sodium allowance.
• Nutritionists say several healthy hacks can help improve the dish’s nutritional value, including adding vegetables and swapping some of the full-fat ingredients for reduced-fat options.

A mac and cheese recipe shared by TikTok user Tini in November has gone viral, racking up over 13.2 million likes and 4.1 million saves, and many reviewers say it’s worth the hype. 

@tinekeyounger

Showing yall how to make Mac N cheese for this holiday season🫶🏼

♬ original sound – Tini👩🏼‍🍳🔥

The dish is made with three tablespoons of butter, three different kinds of cheese, heavy cream, and a pound of pasta, so it’s far from healthy.

However, if you’re thinking about serving this dish at a holiday gathering this year but aren’t thrilled about the amount of fat and calories it contains, health experts say there are ways you can make this recipe healthier with a few simple swaps. 

Here’s what’s in TikTok’s viral mac and cheese and how you can hack the recipe to improve its nutritional value.

How does TikTok’s viral mac and cheese stack up nutritionally? 

Ella Rauen-Prestes, nutritionist and founder of fitbakes, has crunched the numbers and says the recipe’s calorie, fat, and sodium content is alarming. 

“One portion has over 1600 calories, which for some people is the full recommended amount of calories you’re supposed to eat in a day,” she says. 

“The level of fat is beyond belief,” she adds. “It has 126g, which is double what a person should eat in a day. The saturated fat is almost four times what someone should eat in a whole day.” 

Additionally, Rauen-Prestes says the dish’s sodium levels are nearly double the recommended daily allowance. 

Colin La Grange, a weight loss and nutrition expert at Medwave, agrees that this recipe is nowhere near healthy. 

Nevertheless, he says, the viral TikTok recipe uses real ingredients, like real cream, butter, and flour, rather than processed ingredients. 

“When compared to a shop-bought, restaurant, or highly-processed ready meal, this may be a better option. When making a meal, using ‘real’ ingredients is a key part of anti-inflammatory weight loss,” he explains. 

In addition, La Grange says cheese can be a good source of protein, offering 25g per 100g of protein.

“Heavy cream does have some nutrients too, including protein, vitamins A and D, and minerals like calcium and phosphorus,” he points out. 

On the flip side, La Grange points out that this recipe contains zero vegetables and is high in calories.

“Heavy cream has 340 calories per 100 grams. It also has a much lower protein content than milk,” he notes. 

This means a serving of this mac and cheese dish is unlikely to be satiating.  

How to reduce calories, fat, and sodium content in Tini’s mac and cheese

If you still want to enjoy this tasty mac and cheese recipe, there are several healthy ways you can reduce the calorie, fat, and sodium content you’ll consume with a serving.

Rauen-Prestes suggests eating a portion of vegetables before eating your mac and cheese. 

“The fiber and protein in the vegetables will help your body deal with the fat and refined carbs of the mac and cheese in a much better way,” she explains. “The fiber will also make you feel fuller, so you might eat a smaller portion of the Mac and Cheese.” 

In a similar vein, La Grange recommends swapping half your pasta for lightly boiled cauliflower. This will reduce the calorie content, add fiber, and aid satiety. 

Zucchini is another option. Rauen-Prestes recommends shredding one and adding it to your dish. 

“[Zucchinis] don’t taste like anything if added to pasta and cheese, and they will dilute the calories, the fat, and the carbs and improve the fiber level,” she explains. “This is beneficial for our heart, gut health, and glucose levels, reducing future diabetes risk.” 

Additional healthier swaps you can make

Another way to cut the calories and fat in this dish is to swap out the full-fat dairy ingredients for reduced-fat dairy options. 

La Grange recommends swapping out the cream for skimmed milk in the sauce to cut calories significantly. 

“Whole milk has 82% less calories than heavy cream, and it’s also significantly higher in protein,” he explains. This means you can feel fuller for longer while consuming less calories. 

“You can use a lower-fat cheese for the sauce, too,” La Grange adds. 

Butter is another ingredient that ramps up this dish’s calorie and fat content. 

“Change the butter for olive oil,” Rauen-Prestes suggests. “It will significantly reduce the saturated fats, which is so damaging for our heart health.”

What about the sodium content? Rauen-Prestes says it’s a good idea to taste the recipe before adding salt; you might discover that it doesn’t need any extra seasoning. 

“If you don’t add salt, or add less than what the recipe says, the level of sodium will be significantly reduced, and your blood pressure will thank you,” she notes. 

And if you don’t want to make any significant changes to the recipe? You can create a smaller portion and serve it with a side salad and some protein, La Grange recommends. 

Takeaway 

A mac and cheese recipe has gone viral on TikTok with over 13.2 million likes, with many people saying they plan to serve it at holiday gatherings.

However, health experts warn that the recipe is very high in fat, sodium, and calories.

Nutritionists say a number of healthy hacks can help improve the dish’s nutritional value, including adding vegetables and swapping some of the full-fat ingredients for reduced-fat options.

• Pop star and actress Selena Gomez recently shared in the comments of a TikTok post that she lives with a gastrointestinal disorder called SIBO.
• Gomez responded to body shamers in the comments of a viral video post that showed her hand over her stomach on the red carpet at a recent film festival.
• SIBO causes excess gas and other uncomfortable symptoms, such as bloating and constipation.
• While there is no cure for SIBO, and the condition is not well understood in medical literature, treatments are available to help with symptom management.

Selena Gomez recently shared she has a rare gastrointestinal disorder known as small intestinal bacterial overgrowth or SIBO. 

The 32-year-old pop music icon and “Only Murders in the Building” star revealed the news of her chronic health condition in a viral TikTok video in response to body-shaming commenters. In the video, which has since been deleted, Gomez was captured holding her hand over her stomach on the red carpet at the American French Film Festival in Los Angeles last month.

“This makes me sick,” she wrote in the comments of the now-deleted post. “I have [SIBO] in my small intestine. It flares up. I don’t care that I don’t look like a stick figure. I don’t have that body. End of story. No I am NOT a victim. I’m just human.”

This isn’t the first time Gomez has opened up about her health on social media. In 2017, Gomez shared she had a kidney transplant and also lives with lupus. 

These conditions may have contributed to Gomez’ SIBO symptoms, according to Rudolph Bedford, MD, board certified gastroenterologist at Providence Saint John’s Health Center in Santa Monica, CA.

“One of the most common things that happens with SIBO is bloating and belly distention. What’s probably happening is [Gomez] feels bloated, and her belly is distended because of the gas buildup within her system,” Bedford told Healthline.

While there is currently no cure for SIBO, treatments are available to help with symptom management. We spoke with Bedford to learn more about what causes SIBO and why it’s often difficult to treat those who live with it.

This interview has been edited and condensed for clarity and length.

What are the signs of SIBO? 

Bedford: SIBO is an overgrowth of bacteria within the intestine, and the common symptoms are anything from abdominal pain to diarrhea, gassiness, bloating, constipation, weight loss, and malabsorption of fats. You may have fatty-looking stools, things of that sort, which are persistent. 

You have over 10 trillion bacteria in your body — more than you have cells in your body. All of these bacteria work in the digestive process, and the enzymes that are produced to help digest your foods require these bacteria, and they work in a symbiotic fashion with your body and digestive system. 

The problem is that when various species of bacteria overgrow, they may disrupt the digestive process, thereby producing gasses of excessive hydrogen or excessive methane, which causes disruption and discomfort. Because of the overgrowth of these various species of bacteria, you may have diarrhea or not absorb certain vitamins. 

What causes SIBO flare-ups?

Bedford: There’s ongoing research, but SIBO is not well understood. Issues with gut motility, stress, diet, or various medications could cause SIBO. A variety of medical conditions can lead to SIBO, including if you’ve had surgery and have abdominal adhesions or scar tissue or have diabetes, lupus, inflammatory bowel disease, or an autoimmune disease called scleroderma.

If you’re immunosuppressed for a condition and are on chemotherapy or some type of therapy that suppresses your immune system, you may develop SIBO. 

Selena Gomez had a kidney transplant, and I’m sure she’s taking a variety of immunosuppressive drugs to prevent the kidney from rejecting. She also has lupus, and I have no doubt she’s been on various immunosuppressive medications, which would make her much more susceptible to developing overgrowth of bacteria in her system.

How is SIBO treated?

Bedford: The key is to try to eliminate or reduce the species of bacteria that are so disruptive.

Several antibiotics are used, but the most common ones we use are Xifaxan and Neomycin. We may also place patients on a short-term low FODMAP diet.

A few studies on herbal supplements as a treatment for SIBO have shown some equivalency in their effectiveness compared to antibiotics like Rifaximin and Neomycin. 

They have done breath tests on these patients, looking for their hydrogen levels and methanes, and found these herbal products are as effective, if not more effective, than the antibiotic treatment.

Many herbal products, including probiotics, are available to help treat SIBO. These include:

• FC-Cidal
• Candibactin
• LBT1

Where probiotics come into play is that these are the types of bacteria that you really want in your system. So after you’re treated for SIBO, you may want to replant the soil with probiotics to help prevent further recurrence of SIBO.

Fermented foods, like sauerkraut, kimchi, and kefir that contain soil-based probiotics, can also be helpful. If probiotics work for you, that’s great.

Takeaway

Selena Gomez recently shared in a now-deleted TikTok post that she lives with SIBO, a rare GI disorder that currently has no cure. 

SIBO causes excess gas and other unpleasant symptoms, such as bloating and constipation. Treatments are available to help with symptom management and should be tailored to the individual. 

Antibiotics and a short-term low-FODMAP diet or SIBO diet are often the first-line treatments for SIBO. Herbal supplements, probiotics, and fermented foods can help prevent flare-ups.

• Non-motor symptoms like depression and anxiety are often experienced years before a Parkinson’s disease diagnosis.
• 62-year-old Veronica Brown shares her journey with Parkinson’s disease.
• Brown found relief from deep brain stimulation years after taking medication.

For more than a decade, Veronica Brown was experiencing chronic fatigue, depression, and debilitating anxiety without knowing what was causing the symptoms.

“I stopped traveling, and I used to be a travel agent,” she said.

While she didn’t know it at the time, Brown was experiencing non-motor symptoms of Parkinson’s disease during what is called the prodromal or hidden stage of the disease.

Alessandro Di Rocco, MD, a neurologist at Northwell Lenox Hill Hospital, explained that the brain starts to lose specific brain cells that produce dopamine years before motor symptoms like tremors, slowing of movements, and stiffness appear.

“Many people can trace back a few years before they experienced a tremor or motor symptoms and see that they experienced changes in mood, depression, and anxiety. Some people might experience constipation, but it’s so common that it’s hard to connect to Parkinson’s disease,” he told Healthline.

In 2018, while in her late 50s, Brown began experiencing tremors in her foot that forced her to stop working at her retail job. Over the next few years, more physical symptoms developed, including slower walking and a hunched posture.

In 2020, she was diagnosed with Parkinson’s disease.

How she found effective treatment for Parkinson’s symptoms

After processing her diagnosis, Brown began taking the medication carbidopa-levodopa, a dopamine promoter that is commonly prescribed to treat motor symptoms of Parkinson’s disease. Developed in the late 1960s, the medication is known as one of the most significant breakthroughs in medicine.

“It worked until it didn’t,” Brown said. “[It] just seemed like all of a sudden, all the symptoms kept coming. They kept coming faster and faster.”

While the medication made her feel better for a few hours at a time for a while, it eventually brought inconsistent relief. This is common, according to Francisco Ponce, MD, neurosurgeon and chief of stereotactic and functional neurosurgery at The Barrow Neurological Institute.

He said over time, the benefit of medication wears off, and complications from medication can develop, leading to uncontrolled symptoms.

“Due to this, patients often find themselves taking more medication with greater frequency. The degree of control of their Parkinson’s symptoms fluctuates throughout the day, and it can feel like they are on a roller coaster ride,” he told Healthline.

Deep brain stimulation provided relief from Parkinson’s symptoms

After three years of pushing through on medication, in 2024, Brown turned to deep brain stimulation (DBS), which involves brain surgery to implant a battery-operated medical device that releases electrical stimulation to specific areas in the brain that control movement. DBS blocks abnormal nerve signals that cause symptoms of Parkinson’s disease.

“Deep brain stimulation therapy gives patients greater and more predictable control of their symptoms, reducing the fluctuations and dyskinesias. In addition, most patients are able to significantly reduce their medication with DBS,” said Ponce.

Brown was referred to Ponce by her Parkinson’s specialist. At the time, she was taking medications seven to nine times a day. While she had a good history of medication responsiveness, she was experiencing dyskinesias (erratic movements) and disabling fluctuations in her symptoms over the course of the day.

“Despite this, we were able to quantify that Veronica’s symptoms did improve by 50% with medication, which is predictive of a good response to DBS,” said Ponce.

In January 2024, he performed two DBS surgeries on Brown. While DBS has been an FDA-approved therapy for Parkinson’s disease for over 20 years, Brown was one of the first patients in the world to be implanted with the latest innovation in Medtronic neurostimulation technology, Percept RC.

“It’s the smallest and thinnest option available to patients today, which was an especially good fit for Veronica due to her petite stature,” said Ponce.

The procedures were performed while Brown was asleep, which helped her overcome some anxiety. The first time they turned on her DBS was January 30.

After surgery, Brown experienced more steady control of her symptoms with fewer fluctuations, as well as a reduction in her medication requirements and dyskinesias.

“I was very fortunate, and it worked on me. I woke up one morning and came downstairs and said, ‘I’m going to bake some cookies,’” she said. “Everybody just kind of looked at me like, what is she doing?”

It had been years since her family had seen her show such excitement and energy.

Only 4% of Parkinson’s patients who are eligible for DBS receive it

Although DBS is FDA approved and studies show its efficacy for Parkinson’s disease, because it’s a brain surgery, people are hesitant to embrace it.

“Our goal is, through outreach and education, to help increase the awareness that this is a data-proven therapy that significantly improves quality of life in patients with Parkinson’s disease,” said Ponce.

He hopes that more people will consider it because DBS surgeries are now more comfortable and less stressful than in previous years.

“It’s hard to imagine undergoing major surgery while awake, but this is often the norm for patients who need brain surgery,” Ponce said. “Today, we know it’s safe and effective to perform DBS procedures while patients are awake or asleep under general anesthesia, which can help ease the apprehension that many have about the surgery.”

Di Rocco added that other reasons that contribute to only 4% of eligible patients having the procedure done include age, having other medical conditions that put them at high risk for surgery, and cognitive changes.

“Oftentimes, you want to use this procedure on people to resettle their motor function, but they often have also developed cognitive or intellectual problems, which makes this non-indicated,” said Di Rocco.

Additionally, not all neurosurgeons are trained or have the support to perform DBS surgery.

Brown is grateful she qualified for and had access to DBS surgery.

“I’ve only got one tiny little scar; it’s maybe an inch long,” she said.

The advocacy of her husband and support from others living with Parkinson’s disease helped her through the process and continues to help her today.

“[If] you can find a good support group of people who’ve been through it, it’s very helpful…everybody has something different to contribute,” said Brown. “And it could be just one lady who already had Parkinson’s [sharing] how she dealt with it.”

In fact, it was a woman Brown met in a support group who told her about her personal experience with DBS.

“She told me about, you know, what to expect,” she said. “All the different people that I’ve met through Parkinson’s, everybody has something different to contribute.”

To find a support group near you, visit the Parkinson’s Foundation or the Michael J. Fox Foundation.