Exercise is an antidepressant. A new meta-analysis of 26 randomized controlled studies found that both aerobic and resistance training significantly reduced symptoms of depression and anxiety, often rivaling standard treatments like medication and therapy. Although both modes were beneficial, aerobic exercise had a slightly greater impact on depression, while resistance training showed a modest edge for anxiety. Many of the included studies didn't even meet the minimum weekly physical activity recommendations for aerobic or resistance exercise, and even then, reduced depressive and anxiety symptoms significantly. For those with depression or anxiety, movement is powerful medicine. And the dose needed might be smaller than you think.

You don't need 10,000 steps per day to reduce your risk of death or major diseases (but it might be best). A new study finds that benefits begin to accrue at 4,000 steps per day, with a 9-39% reduction in the risk for all-cause, CVD, and cancer mortality; dementia, and even depressive symptoms. 7,000 steps per day provided even greater benefits, reducing the risk of these outcomes by 22-47%. However, 10-12,000 steps per day was associated with a 30-55% risk reduction, benefits that were particularly apparent for all-cause and CVD mortality. What's my take here? Any and all movement is beneficial. But adding more steps to your day - regardless of where you're at - is never a bad idea.

Your chewing gum probably contains plastic, and every piece could release thousands of microplastic particles into your saliva. For years, I chewed Xylitol gum for cavity prevention. That changed when I discovered nearly all chewing gums are made from plastic polymers derived from petroleum. Check your gum's packaging: if it lists "gum base" as an ingredient, you're chewing on plastic. Realizing this prompted me to switch to plastic-free alternatives. I use Simply Gum and True Gum (no affiliation). Both are entirely plant-based, using natural tree sap as their base.

Dr. Rhonda Patrick. The biochemist who´s spent decades uncovering what REALLY causes heart disease, cancer and diabetes. Here are her top 8 rules for peak health (bookmark this): 🧵 1. Drink coffee. It cuts your risk of an early death by 30%

I increase my creatine dose to 20 grams when I'm under-slept or jet-lagged. I've definitely noticed a boost in mental energy and performance when I do this. Can't completely rule out a potential contribution from the placebo effect, but it's interesting, especially considering some of the studies showing that a single high dose can increase brain creatine levels.

Grateful to be named on this list among some exceptional company! Our goal at FoundMyFitness is (and always will be) to shape the discourse around healthy aging and longevity with as much credibility as possible - and it seems like we're accomplishing that.

Ever wonder why some carbs spike your blood sugar more than others? New research shows that your metabolic health defines your personal "carb-response type." Researchers gave 55 healthy adults seven different meals (rice, bread, potatoes, pasta, beans, berries, and grapes, each with 50 grams of carbs) and tracked their blood sugar responses. The highest blood glucose response differed greatly between individuals: • 35% were “rice-spikers” (they experienced their highest glucose response after eating rice) • 24% were “bread-spikers” • 22% were “grape-spikers” Crucially, one's unique metabolic health (especially insulin sensitivity) predicted their blood sugar response. Insulin-resistant individuals had dramatically higher blood sugar responses to potatoes and pasta compared to insulin-sensitive individuals, who tended to spike the highest with rice and grapes. Eating protein, fiber, or fat before carbs helped insulin-sensitive people significantly reduce glucose spikes but barely helped insulin-resistant people. These results are a friendly reminder that individual biology, not just carb type or glycemic index, determines how your body responds to food. It's a compelling case for personalized nutrition.

Water from glass bottles was recently shown to contain up to 3x more microplastics than plastic bottles. Concerning? Yes. But there's nuance. Size matters. The plastic particles from glass bottles were larger than those found in plastic bottles (micro- and nanoplastics). Larger particles are less likely to be absorbed by the gut and enter our circulation. I still think drinking from glass bottles is safer than drinking from plastic, especially because glass doesn't contain other chemicals like BPA and BPS. Ideally, you should drink filtered water from your own reusable (and BPA-free) bottle.

Dr. Rhonda Patrick on microplastics in your chewing gum. cc: @foundmyfitness

The problem with most Vitamin D supplements. cc: @foundmyfitness