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When McDonald’s cravings hit, they can be hard to ignore. Sure, you could opt for something else, but sometimes you need to give in and treat yourself. While fast-food burgers aren’t known for being healthy, there are still some McDonald’s burgers that can satisfy your cravings without going overboard. To help you navigate the McDonald’s menu, we consulted registered dietitian Amy Goodson, MS, RD, CSSD, LD, who shared her picks for the best and worst burgers at McDonald’s. While Goodson is clear that not all of these “healthy” burgers would be considered the healthiest options at McDonald’s in general, she…

Soy sauce is an umami-rich staple in many kitchens—or at the very least, an essential condiment to heighten the gustatory pleasure of eating sushi, stir-frys, and countless Asian-inspired dishes. Tamari, another soy-based sauce central to Japanese cuisine, might not get as much fanfare as its more ubiquitous counterpart. However, it’s well worth checking out if you want to take your taste buds for a richer (and potentially healthier) joyride. Ahead, we unpack the ins and outs of tamari vs. soy sauce. Discover their key similarities and differences, and share whether one is a more nutritious option than the other. What…

In this episode, I’m joined by Rebecca Zung, a negotiation expert specializing in dealing with high-conflict personalities, particularly narcissists. We explore strategies for handling legal disputes involving narcissistic personalities, focusing on understanding their psyche and using advanced negotiation skills to navigate these challenging situations. Rebecca shares insights on building leverage through documentation and setting boundaries while addressing vulnerabilities, all of which are crucial in achieving a successful outcome when dealing with narcissists. Throughout our conversation, Rebecca emphasizes the importance of understanding the narcissist’s brain chemistry and how childhood trauma often leads to underdeveloped emotional centers in their brains. She introduces…

Time Stamps 00:10:26 – Forcing Advanced Periodization00:38:37 – Ad Break00:38:42 – High Reps for Hypertrophy00:49:00 – Getting Strong to Get Big01:01:17 – Not Paying Attention to Exercise Selection01:07:18 – Audience Q&A References Effects of Periodization on Strength and Muscle Hypertrophy in Volume-Equated Resistance Training Programs: A Systematic Review and Meta-analysis Exploring the Dose–Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptationsAccuracy in Predicting Repetitions to Task Failure in Resistance Exercise: A Scoping…

Protein has become a pretty trendy word in the health and wellness space, and for good reason. Protein is an essential nutrient, carrying out functions like building and repairing your tissues, transporting and storing oxygen and nutrients, maintaining fluid balance, and providing energy when necessary.  For women in particular, adequate protein intake is also crucial for maintaining muscle mass, supporting bone health, producing enzymes and hormones, and supporting immune function. During seasons like pregnancy and breastfeeding, protein needs increase to support both mom and baby. And as we get older, protein becomes even more important for preventing muscle loss and…

Why we like it: Lots of people travel with the main purpose of trying their destination’s local food—Universal Yums saves you the airfare. Every month, the service delivers a box of at least five and as many as 18 snacks (depending on which size box you select) from one country. Recent boxes have highlighted lamb and rosemary crisps from the United Kingdom, sweet and spicy fried wheat snacks from Thailand, and dark chocolate with mango filling from the Baltic region—and each comes with a booklet of trivia and games related to the country of the month. As with Bokksu, you…

“Unwrapping presents of the past”  How dealing with your unresolved issues can help you with your dating life  and the  comparison Invited by social media    When my grandmother was growing up, she didn’t know  (unless she asked) what her next-door neighbor had for breakfast, or where the next-door neighbor went for vacation. Her life was simple and, therefore, in some ways less stressful. Back in the day, my grandmother would compare herself with those around her, people she actually knew and saw on a daily basis. In today’s world, we can compare ourselves to a variety of people from all…

In the wellness community, we often go all-or-nothing on alcohol, claiming it’s either completely harmless (translation: we need our five o’clock glass of rosé) or the devil on your shoulder negating all your other health attempts. The reality is somewhere in the middle. Alcohol can also make social events, relaxation, and creativity easier—but you also feel undoubtedly better waking up without a hangover and any “oh gosh, why did I say that?” regrets.Like with most vices, moderation is key, and picking high-quality drinks can go a long way in ensuring any chosen alcohol is the kindest possible to your body,…

Squats are a cornerstone of strength training, essential for building lower body strength, muscle mass, and boosting overall athletic performance. While the traditional back squat is a staple for a reason, integrating a variety of squat variations into your routine offers significant benefits. Different squat styles can target specific muscle groups more effectively, fine-tune your squat mechanics, and reduce the risk of injury by addressing muscular imbalances. Plus, using multiple squat variations can keep your workouts fresh, prevent plateaus, and help you achieve a more balanced and well-defined physique. By mixing things up with these squat variations, you’ll not only…

If you’re looking to build muscle, the benefits of protein shakes are clear: They’re a convenient and dense source of protein and can help you recover faster between workouts. But what if you’re working to shed some pounds? Are protein shakes good for weight loss? Tasty, portable, and quick to make, protein shakes provide a number of benefits that can help you lose weight, like helping you keep full while still staying on track with your goals — and research backs this up. A study in the American Journal of Clinical Nutrition noted that over a 20-year period, diets higher…