We all know that excess salt is bad for the heart. Now researchers at Weill Cornell Medicine in New York City suggest that too much salt in the long run can hinder a person’s ability to think. The resulting study, published in the journal Nature, linked high-salt diets to cognitive impairment in mice. Their work showed […] More

Maybe you were up every other hour with your newborn, or you pulled an all-nighter for the company’s annual report. Or maybe you just spent the night tossing and turning for no good reason. Whatever the case, when your alarm goes off at 6 a.m., you need help or you’ll never make it through the day. Instinctively, you brew yourself a cup of coffee—nature’s perfect antidote to feeling like death warmed over. But it turns out, while it may give your system a jolt, it’s weighing pretty heavy on your long-term health.

 
A report in the British Journal of Nutrition found that a night of poor sleep followed by a morning cup of black coffee caused blood sugar levels to spike 50 percent in otherwise young and healthy study participants. One suspected reason: Caffeine may contribute to insulin resistance, says lead study author Harry Smith at the Centre for Nutrition, Exercise & Metabolism at the University of Bath in the UK.

“Caffeine has a negative impact on sensors in our muscles that help the muscle take glucose out of the blood, hence why we saw the elevated blood glucose in the coffee condition,” he explains.
Since high blood sugar is the first step toward diabetes and other heart issues, it’s best to avoid it. One solution, suggests Smith, is to drink your coffee after breakfast, rather than before, which can help negate some of the effects of caffeine on blood glucose control.
Another fix: “Physical activity is a great way to control blood glucose levels and it is entirely possible that some morning exercise could be enough to negate the effect of caffeine on blood sugar levels as well,” he says, also noting that moderate coffee consumption has been linked with other positive health effects so there’s no reason to ditch the java entirely, especially if you pull an all-nighter.

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As of May 20, all 50 states have started to loosen shutdown restrictions to some degree. For a lot of cities, the first wave of re-opening includes gyms, CrossFit boxes, climbing centers, and the like. Now, it’s easy to say your best strategy to stay safe is continuing to sweat outside or in your living […] More

Say goodbye to whipped coffee and banana bread, and hello to the latest food and drink trends of 2021. The future of our pantry shelves are good for you and the environment. Ryan Andrews, RD, principal nutritionist and adviser at Precision Nutrition says he sees a pull toward more sustainability in our food practices and our choices overall, from pasture-raised animal products to eco-friendly packaging. Meanwhile, thanks to a year of waking up to health reminders, Robin Foroutan, RDN, integrative medicine dietitian and spokesperson for the Academy of Nutrition and Dietetics says we’re also putting our well-being at the top of the grocery list. Here are the food trends blowing up—and the best ways to taste them.

Earth-Friendly Upcycling
The World Food Program World Food Programestimates that one-third of the planet’s food is lost or wasted every year. (The average American trashes 20 pounds each month.) Andrews says a new wave of forward-thinking snack brands are upcycling undesirable and leftover food byproducts into irresistible munchies. For example, addictingly crunchy ReGrained Super-grain+ Puffs are made from the spent grain of brewed beer.
[$20, 5-pack; regrained.com]
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Legumes Reimagined
First kimchi was all the rage, now good ol’ reliable beans are joining the alternative snacks party. “Legumes are sustainable, health-promoting and tasty,” says Andrews. Plus they’re part of another major movement: plant-based eating. Fiber and protein keep you full longer, while powerful nutrients ward off disease. Brami’s pickled lupini beans have 50 percent more protein than chickpeas and 80 percent fewer calories than almonds.
[$17, 4-pack; bramisnacks.com]
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Punchy Spice Blends
Herbs and spices will take you to Flavortown without torching your taste buds like some hot sauces can. Bonus: Most of these blends are packed with disease-fighting antioxidants, says Foroutan. A big trend for 2021 is artisanal fusions. Try Asian-influenced umami mixes. Or Mexican-inspired adobo spices, like SpiceWalla Al Pastor Rub, in which ancho and guajillo chilli powder lend a slow burn that’s mellowed by pineapple and citrus.
[$11; spicewallabrand.com]
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Diversified Grains, Seeds and Greens
Go all-in on trendy whole grains like teff, spelt and sorghum; seeds like chia and sunflower; and while you’re at it, swap kale for collards. To achieve variety that yields superfood levels of vitamins and minerals, reach for Go Raw’s Sprouted Organic Mixed Seeds. The pumpkin, sunflower and watermelon seed medley is nutrient-dense due to the sprouted germination process, which breaks down some starch.
[$80, 6-pack; goraw.com]
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Premium Coffee
Prioritize fair-trade beans; they’ve met standards that help the environment and ensure workers are treated well and paid fairly. Also, expect to see more coffee products mixed with adaptogens—plant compounds thought to armor the body against biological and physical stressors. Four Sigmatic Mushroom Coffee boasts ashwagandha, chaga mushroom and more adaptogenic ingredients known to lower stress and spike immunity.
[$20; foursigmatic.com]
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You know the drill: Move more, eat your greens, and take it easy on the booze. For 2021, we wanted to give you a better blueprint to become a well-rounded man where it counts—’cus at the end of the day it really doesn’t matter how many pushups you can do.

Here’s how to develop a stronger mental fortitude, be a more engaged citizen, a better partner, and stop blowing your lid with simple steps on conquering conflict. In short, this is your guide on achieving peace of mind this year (and beyond).

Expert Tips on Becoming a Better Man in Every Facet of Life
1. How to Overcome Mental and Physical Adversity When You Want to Give Up
Adventure racer Jason Magness attests that certain wilderness survival skills are applicable to the everyman, too. You might not be faced with extreme physical stress or life-threatening conditions, but these tips will serve you just the same.
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2. How to Make Your Great (Socially Distanced) Escape
The best places to visit in 2021 are remote locales across America. Thanks to COVID-19, we saw the return of the great American road trip. Here, we highlight where to go to get away from it all.
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3. How to Argue Better and Cope With Conflict—Without Losing Your Cool
Perhaps you had a few conversations in the past year you regret. Maybe your friend, neighbor, or family member went apocalyptic, and you matched the intensity. Rosalie Puiman, leadership coach and author of The Mindful Guide to Conflict Resolution, says that doesn’t have to be the case.
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4. How to Break the Barrier to Therapy
Not comfortable talking about yourself? Like to learn from listening and observing others? Currently missing that feeling of community support? Group therapy may be the most approachable form of talk therapy for you then, says Rachel Kazez, therapist and founder of All Along, a consulting firm that pairs people with therapists. Without any of the personal pressure, it’s like having a beer with your buddies, except some people talk about their feelings.
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5. How to Build Intimacy in Your Relationship and Be a Better Partner
If months of working, eating, breathing, and spiraling into pits of despair with your partner has left you feeling more like roommates than lovers, you might need to zero in on your intimacy, says Dana McNeil, licensed marriage and family therapist and founder of The Relationship Place. These tips will help you hone your sexual and emotional intimacy.
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6. How to Get Smarter and Be a More Informed Citizen
With each year, your habits, beliefs, hell, even your vocabulary can seem to grow stagnant. But with a little effort, you can keep your mind malleable, get smarter, and be a more informed citizen. Try these strategies and apps.
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7. How to Be More Efficient With Your Time and Energy
People are apt to dawdle away gained time. It takes a lot of work to be efficient with your time and energy. “The biggest mistake is not having a plan,” says Craig Jarrow, founder of Time Management Ninja. Consider this yours.
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