7 Habits to Protect Your Brain in Your 30s, 40s, and Beyond, According to a Neurologist

Most people don't think about brain health until much later in life, but according to board certified neurologist and six time New York Times bestselling author Dr. David Perlmutter, the choices we make in our 30s, 40s, and 50s can have a profound impact on how our brains age. It's a central message in his new book, Brain Defenders, which explores how everyday habits influence the brain's immune system and its ability to protect and repair itself.

We asked Dr. Perlmutter to share the everyday habits he believes have the biggest impact on long term brain health. Below, he breaks down the seven habits he recommends for building a healthier, more resilient brain for decades to come, in his own words.

One of the most important messages I hope readers take away from Brain Defenders is that the choices we make in our 30s, 40s, and 50s are quietly shaping the health of our brains decades later. Alzheimer's disease and other forms of dementia don't suddenly appear in our 70s.

The biological changes that lead to cognitive decline often begin 20 to 30 years before the first symptom appears.

The encouraging news is that this means we have tremendous opportunity. Every day, through our lifestyle choices, we can influence the cells that ultimately determine whether our brains remain resilient or become vulnerable.

At the center of this story are the brain's immune cells, called microglia. When microglia are healthy, they serve as vigilant brain defenders, clearing away damaged cells, supporting new neural connections, protecting against infection, and nurturing healthy brain function. But when they are chronically exposed to inflammation, poor metabolic health, toxins, sleep deprivation, or chronic stress, they can transform into an overactive, destructive state, releasing inflammatory chemicals that damage neurons and accelerate brain aging.

Here are seven habits that help keep your microglia working for you, not against you.

Eat to Stabilize Blood Sugar and Reduce Inflammation

If I had to identify one nutritional goal, it would be this: maintain optimal blood sugar while minimizing chronic inflammation. Ultimately, whatever diet can accomplish these two fundamental goals is going to be brain supportive.

Our modern diet, rich in refined carbohydrates, sugary beverages, and ultra processed foods, keeps insulin levels elevated and promotes metabolic dysfunction. This doesn't just affect the waistline. It profoundly influences the brain.

Elevated blood sugar and insulin resistance activate inflammatory pathways that push microglia away from their protective role. Instead of supporting neurons, they begin producing inflammatory molecules that damage vital synapses and interfere with the brain's ability to repair itself.

A brain supportive diet emphasizes:

+ Colorful vegetables
+ Healthy fats like extra virgin olive oil, avocados, nuts, and seeds
+ Fish rich in omega 3 fats
+ High quality protein
+ Fiber rich foods that nourish the gut microbiome
+ Minimal refined sugar and ultra processed foods

These choices reduce inflammation, improve insulin sensitivity, nourish beneficial gut bacteria, and help maintain microglia in their protective, brain supporting state.

Exercise Every Day

Exercise is perhaps the closest thing we have to a universal brain medicine. Regular physical activity improves insulin sensitivity, lowers inflammation, enhances circulation, stimulates the production of brain derived neurotrophic factor (BDNF), and promotes the birth of new neurons.

Equally important, exercise directly influences microglial behavior. Research demonstrates that regular movement encourages microglia to remain in their protective phenotype, where they efficiently remove cellular debris, support learning and memory, and help maintain healthy neural networks.

You don't need to become a marathon runner.

Aim for:

+ Regular aerobic activity
+ Resistance training several times each week
+ Daily walking
+ Balance and flexibility exercises as we age

Importantly, consistency matters far more than perfection.

Protect Your Sleep

Sleep isn't simply rest.

It's one of the brain's most active periods of repair. During deep sleep, the brain's glymphatic system removes metabolic waste products that accumulate throughout the day, including proteins associated with Alzheimer's disease.

Sleep deprivation does something even more concerning. It activates microglia, shifting them toward a chronic inflammatory state. Over time this creates an environment that promotes neurodegeneration rather than repair.

Quality sleep also supports:

+ Memory consolidation
+ Emotional regulation
+ Hormonal balance
+ Blood sugar control
+ Immune function

Protecting seven to eight hours of restorative sleep may be one of the most powerful investments you can make in your future brain.

Maintain Strong Social Connections

Humans are biologically wired for connection. Loneliness isn't simply emotionally painful, it creates measurable biological consequences. Social isolation increases inflammation, elevates stress hormones, and has repeatedly been associated with increased dementia risk.

Meaningful relationships appear to calm inflammatory signaling throughout the body and brain, helping maintain healthy microglial function.

Whether it's spending time with family, nurturing friendships, volunteering, mentoring, or participating in community activities, social engagement provides continual stimulation while reinforcing one of the strongest predictors of healthy cognitive aging.

Your brain thrives in the company of other people.

Challenge Your Brain Throughout Life

The brain is designed to adapt. Learning stimulates the formation of new neural connections while strengthening existing networks.

Whether you're learning a language, mastering a musical instrument, developing a new professional skill, reading challenging books, or engaging in meaningful problem solving, your brain responds by building greater cognitive reserve.

Healthy microglia play an essential role in this process. They help remodel synapses, remove unnecessary connections, and support the formation of stronger neural circuits. When microglia become chronically inflamed, this remarkable remodeling process becomes impaired.

Curiosity is not simply intellectually rewarding. It's biologically protective.

Practice Time Restricted Eating

One of the simplest metabolic strategies available is giving your body periods without food. Time restricted eating, typically limiting food intake to an 8 to 10 hour daytime window, allows insulin levels to fall, improves metabolic flexibility, supports mitochondrial function, and reduces chronic inflammation.

Periods between meals activate important cellular repair mechanisms, including autophagy, allowing cells to recycle damaged components and function more efficiently. These improvements in metabolism have direct consequences for microglia.

When blood sugar is well regulated and inflammation declines, microglia are far more likely to remain in their protective, brain defender role rather than becoming chronically activated and therefore threatening.

This isn't necessarily about eating less. It's about restoring metabolic rhythms that humans evolved with.

Spend Time in Nature

Nature is one of the most under-appreciated therapies for brain health. Studies consistently demonstrate that spending time outdoors lowers stress hormones, improves mood, reduces blood pressure, enhances sleep quality, and even decreases markers of systemic inflammation.

Nature also encourages movement, social interaction, sunlight exposure, and mindfulness, all of which contribute to healthier brain function.

Reducing chronic stress is particularly important because prolonged elevations in stress hormones can activate inflammatory pathways that shift microglia toward a destructive state.

Whether it's walking through a forest, sitting near the ocean, hiking, gardening, or simply spending time in a neighborhood park, regular exposure to natural environments helps create the internal biological conditions that allow the brain to thrive.

The Bigger Picture

The common thread connecting all seven of these habits is that they influence the same underlying biology.

Each improves metabolism.
Each reduces inflammation.
Each supports healthy mitochondrial function.
And each helps determine whether microglia continue serving as the brain's protectors or become contributors to neurodegeneration.

For decades, we've focused primarily on the plaques and tangles that characterize Alzheimer's disease. But those are only a small part of the story.

The more fundamental question is: What determines whether the brain's immune system protects the brain or begins damaging it?

Increasingly, the evidence points to the everyday choices we make. The remarkable news is that these choices remain available to all of us.

The habits you build today, whether you're in your 30s, 40s, or 50s, are helping determine whether your brain will remain resilient in your 60s, 70s, and beyond.

Your future brain is not being shaped by a single decision. It's being built, one day at a time, by the choices you make. 

Want to dive deeper? Dr. David Perlmutter explores the science behind these habits and the brain's immune system in his new book, Brain Defenders. Learn more about the book here.

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Living Well with Tata Harper: On Clean Beauty, Ingredient Integrity and Healthy Aging

Long before clean beauty became a category, Tata Harper was asking a more difficult question: why should choosing natural ingredients mean compromising on performance? When she launched Tata Harper Skincare in 2010, the idea of creating sophisticated, high-performance luxury skincare from natural-origin ingredients was still fairly radical. More than 15 years later, much of the beauty industry has moved in her direction.

What has remained distinctly Tata is just how far she is willing to take it. The brand develops its own proprietary formulas, keeps its laboratory and production facilities at its organic farm in Vermont, and is known for creating highly complex formulas with generous concentrations of ingredients. Her beloved Elixir Vitae contains 78 ingredients alone. Harper also remains closely involved in product development, describing herself as the “architect” behind the formulas that bear her name.

For our latest Living Well, we spoke with Tata about the state of clean beauty today, the ingredients she believes matter most for skin longevity, the products she personally uses every day, and what living well looks like for her now.

Living Well with Tata Harper

You were one of the early pioneers of what we now call clean beauty, long before it became an industry-wide movement. When you look at the category today, what has surprised you most about how it has evolved?

What has surprised me most is the sheer number of people who want to create beauty brands. The category has grown tremendously, and the level of interest and competition is remarkable.

When I started Tata Harper Skincare, “clean beauty” was not the established category it is today. We were not trying to capitalize on a trend; we were trying to create cutting-edge, high-performance skincare without asking consumers to compromise on their standards. It has been fascinating to watch that philosophy become part of a much larger industry-wide conversation.

The clean beauty conversation has also become much more complicated and, at times, controversial. Do you think the term “clean” is still useful today? What do you think the industry gets right and wrong about it?

The term “clean” has become complicated because it remains undefined and largely unregulated. Science is constantly evolving, and every consumer has a different standard for what they feel comfortable putting in and on their body.

At Tata Harper Skincare, clean has never been a trend or simply a claim. We take a rigorous approach, from sourcing high-quality ingredients of 100% natural origin to developing proprietary formulas and maintaining third-party COSMOS certification through ECOCERT.

While the industry often focuses on what is left out of a product, we take a maximalist approach to what goes into each formula, combining generous concentrations of ingredients to deliver multiple benefits. Ultimately, consumers must look beyond the label, research each brand’s standards, and decide what is right for them.

Your journey into skincare began with a very personal experience around your stepfather’s health. How did that experience change the way you think about the products we bring into our homes and use every day?

That experience made me much more conscious of the cumulative exposure we have to the products we use every day. Even when someone is deeply motivated to make thoughtful choices, it is nearly impossible to eliminate every questionable or unknown ingredient from their life.

I learned to prioritize the products with which I have the greatest and most frequent contact. The things I apply to my skin or use in my home every day are non-negotiable for me. Products I encounter only once a month or once a year may not carry the same level of importance. It is about understanding your exposure and making informed, intentional choices wherever they can have the greatest impact.

Your organic farm in Vermont is also home to Tata Harper’s headquarters, laboratory, and production facilities, which is a level of vertical integration most beauty brands do not pursue. Why was it so important to you to keep so much of the process in one place, and how has that hands-on oversight shaped the way you think about quality, sourcing, and formulation?

Vertical integration gives us complete control over every stage of the process, from ingredient sourcing and product development to manufacturing. With my engineering background, I have always approached formulation as both a creative and technical challenge.

Every Tata Harper formula is proprietary and developed entirely for the brand using complex technologies and high-quality ingredients, not a stock base created by a third party. Keeping everything in one place allows us to maintain the highest standards of science, quality, and craftsmanship while creating products that are truly unique.

You’ve spent more than 15 years deeply immersed in formulation. What are the ingredients you personally believe everyone interested in skin longevity should know about right now, and what makes each one so valuable?

To me, skin longevity is about extending the health of your skin. We formulate beyond immediate, surface-level results to support the skin’s innate strength and help maintain its health over time.

Our formulas are engineered to address several concerns at once by targeting multiple pathways for more comprehensive results. We select powerful ingredients of 100% natural origin and use them in generous concentrations because we believe that more high-quality ingredients lead to greater results.

As longevity kind of takes on a buzz word of its own, it’s something we have always formulated our products for - healthy aging and long term results for a complex and critical organ like our skin. And sometimes a misconception, but we rigorously source our natural origin ingredients from around the world. For example, our new Crème Suprême uses a Camilia Flavonoid, which has been shown to reduce signs of photoaging, protect collagen, and enhance the skin’s resilience. Another “longevity” ingredient we use is an extract from the Pistacia Lentiscus tree native to Greece: this extract supports the extracellular matrix markers like collagen and also has antioxidant properties.

Of everything you’ve formulated, which Tata Harper product do you think best represents what makes your approach to skincare different? Can you break down the formulation and the ingredients that make it so special?

Elixir Vitae best represents what makes our approach different. From the beginning, my goal was to create one of the most advanced anti-aging formulas possible—a product that could compete with any luxury skincare formula in the world.

I developed it without focusing on a target price point. Instead, I concentrated on creating the best formula I could imagine, bringing together 78 ingredients (yes, 78!) and technologies I had always wanted to use in one product. It embodies our maximalist approach to formulation and our belief that skincare should deliver both immediate results and long-term benefits.

Elixir Vitae targets severe signs of aging - wrinkles, loss of elasticity, dryness - to restore the look of youthful plumpness and volume. It uses ingredients like Kelp Polymers, Date Seed Extract, Narcissus Bulb, and Micro-Algae Carotenoids that together help smooth deep lines and restore a visibly firmer, lifted appearance. This formula also contains volumizing botanicals like Pistachio Crystals, Jugo Bean, and Dabberlocks Seaweed that helps bring back density and bounce to skin that has lost elasticity.

If you could recommend only three Tata Harper products for someone completely new to the brand, which would you choose and why?

Elixir Vitae is my absolute go-to product and something I use every day. I think of it as the Bentley of serums because it brings together multiple advanced ingredients and technologies in one exceptionally high-performance formula.

Crème Suprême is our newest launch and most advanced rich moisturizer. It is clinically proven to make skin look visibly five years younger in eight weeks, and the before-and-after images from the clinical testing are astounding.

Regenerating Cleanser is a gentle daily exfoliating cleanser with a cult following. It is a product I use every day because it cleanses and refines the skin without leaving it feeling stripped.

Is there a product in the Tata Harper line that you feel deserves more attention than it gets?

Hydrating Floral Essence is an essential skincare product whose benefits people may overlook or misunderstand. Misting it generously onto clean skin helps hydrate and plump the complexion while enhancing the absorption of the serums and moisturizers that follow.

It is refreshing, smells beautiful, and helps you get the most out of the rest of your routine while leaving your skin looking hydrated, fresh, and plump. I also love to use it post-sun for a refreshing mist.

What does your current skincare routine look like from morning to night?

In the morning, I apply Hydrating Floral Essence, Elixir Vitae, and Crème Suprême. I keep my makeup minimal with Brightening Eye Gel and a neutral cream blush, sometimes adding a touch to my lips.

At night, I double cleanse, beginning with Nourishing Oil Cleanser massaged into dry skin using our Silicone Cleansing Mitts, followed by Regenerating Cleanser. Before bed, I use our gua sha spoon for a gentle lymphatic facial massage.

As the brand has grown, how have you continued to carry your original vision forward while also allowing the company to evolve? Are there certain areas or decisions you still especially love being personally involved in?

As the company has grown, I have remained deeply involved in product development and the creation of new formulas. That is one of my greatest strengths and the part of the business I find most exciting.

I am not a cosmetic chemist, but I have always considered myself the architect of our formulas. I help shape the vision for each product, including what it should accomplish, the technologies it should incorporate, and the experience it should deliver. I also believe that this is what our customers expect from me: to remain personally involved in creating the products that carry my name.

I also love meeting our customers. It is something I have done since launching the brand, and it remains incredibly special to hear directly from the people who use our products. Those conversations help us stay connected to our original purpose while continuing to evolve - and I also always know when someone uses our products, because their skin comes alive.

What are the non-negotiable practices in your own life that you believe have had the biggest impact on how you look and feel over time, besides skincare?

Many of my non-negotiables are the foundational practices we all know are important, but consistency makes the difference. I drink a great deal of water, aim to get at least eight hours of sleep each night, and try to go to bed early.

Any supplements you’re currently taking or that you think are actually worth adding to a routine for skin health, healthy aging, or overall well-being?

I rarely drink alcohol, exercise as often as possible, and prioritize a balanced diet with plenty of vegetables, protein, and nourishing whole foods. I have a terrible sweet tooth, but I try to limit sugar—especially the hidden sugar found in so many processed foods.

At this stage in your life, what does living well mean to you now?

Just as importantly, I stay connected to my friends and family and nurture a community of people who care for me and whom I care for in return. Spending time playing with my children and my dogs also brings me so much joy. Those relationships and moments of connection are an essential part of living well.

For more from our Living Well series, step inside the worlds of Giada De Laurentiis, from the pantry staples she keeps close to the wellness habits that shape her days, and Lauryn Bosstick, on refinement, routines, and the practices she’s carrying into this chapter.

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Can Exosomes Improve Crepey Skin, Redness and Texture? Inside Plated Body

We’ve been following Plated’s exosome technology for a while, from breaking down why exosomes are becoming such a big conversation in skincare to exploring how plastic surgeons are using Plated around procedures and recovery. Now, the brand is taking its platelet-derived exosome technology below the neck with Plated Body, a new treatment designed to target crepey-looking skin, dryness, redness, uneven texture and loss of firmness.

So, what can it realistically do for aging body skin? We asked board-certified dermatologist Dr. Kim Nichols, MD to break down the formula, the science and who may benefit most.

Looking at the complete formula, what stands out to you most from a medical or formulation perspective?

The formula combines platelet-derived exosomes with an advanced peptide complex, so it is approaching body aging from several directions at once: supporting moisture retention, improving the visible quality of the skin barrier, and addressing the appearance of elasticity and texture. This is especially crucial for body skin, which tends to be thicker, naturally drier and slower to renew than facial skin. From a formulation perspective, I also look closely at how an exosome product is sourced, processed and stabilized. Exosomes are delicate signaling structures, so their presence on an ingredient list means very little unless they remain stable and biologically intact within the finished formula. Plated uses a proprietary stabilization platform for its platelet-derived exosomes, which is an important distinction.

Can a topical product meaningfully address the underlying causes of crepey skin, or is it more realistic to expect improvements in hydration, texture and the appearance of firmness?

Crepey skin develops for several reasons, including collagen and elastin loss, chronic sun exposure, hormonal changes, dryness and the gradual thinning of the skin with age. While no topical product can completely reverse all of those structural changes, a thoughtfully formulated topical can meaningfully improve several components that contribute to a crepey appearance.

I always tell my patients that the best results come from combining the right in-office treatments with a consistent, science-backed at-home skincare routine. They aren't competing approaches, they're complementary ones! In-office treatments address concerns at a deeper level, while products like Plated Body help support and maintain skin health between visits, allowing you to get the most out of your overall treatment plan.

Consumers are now seeing the word “exosome” across many skincare products. What should they understand about the difference between true exosomes, extracellular vesicles and ingredients marketed with exosome-adjacent language?

Extracellular vesicle is the broader scientific category that describes small, membrane-bound particles released by cells. Exosomes are generally considered a subtype of extracellular vesicle, but accurately proving that a particle is specifically an exosome requires detailed characterization of its size, composition, origin and biological markers. That distinction often gets blurred in the aesthetic industry. Some formulas contain human- or animal-cell-derived extracellular vesicles. Others use plant-derived vesicles, lab-created delivery particles, conditioned media or ingredients intended to support the skin’s own cellular communication. Those may still be interesting technologies, but they shouldn't automatically be considered equivalent to purified, platelet-derived exosomes.

I recommend that both consumers and providers planning to carry exosome products in their practices ask the following questions: What is the source? Are intact vesicles present in the finished product? How are they isolated and characterized? How are they stabilized? Has the finished formula, rather than just the ingredient, been studied?

Plated states that the formula contains 8 billion exosomes per pump. Is particle count alone a meaningful indicator of efficacy?

The number itself is certainly impressive, but it's especially meaningful because of the science behind Plated's formulation. Particle count is just one piece of the puzzle. What matters just as much is the quality of those exosomes, how they're sourced, purified, stabilized, and ultimately delivered to the skin. What gives me confidence in Plated time and time again is that their platelet-derived exosome technology is backed by thoughtful research and clinical development. The reported 8 billion exosomes per pump isn't simply a marketing statistic - it's paired with a formulation designed to preserve the integrity and biological activity of those exosomes so they can effectively support the skin's natural regenerative processes.

Who would you consider the strongest candidate for a product like this: someone with mild crepiness, chronic dryness, sun damage or early textural changes?

I think almost anyone looking to improve the overall quality of their skin can benefit from a product like this. While it's an excellent option for someone noticing crepiness, dryness, uneven texture, or loss of firmness, I don't think you need to wait until those concerns become significant to start using it. I see Plated Body as both corrective and preventative. Whether your goal is maintaining healthy, resilient skin or addressing the early visible signs of aging, it's designed to support smoother, firmer, more radiant-looking skin across the body. It's also appropriate for all skin types, including sensitive skin, making it an easy addition to most body care routines.

Could a well-formulated retinol or peptide body lotion provide comparable results for significantly less money? How does this compare?

Retinol and peptide body lotions absolutely have a place in a well-rounded body skincare routine, and for many people they can deliver meaningful improvements in texture, firmness, and overall skin quality at a more accessible price point. Retinoids remain one of the most well-studied ingredients we have for improving the visible signs of aging. That said, I don't view Plated Body as a direct replacement for retinol, or vice versa. They're designed to work differently. Retinol encourages cellular turnover, while Plated Body is designed to tackle skin aging at the source - how are cells function and age, optimizing the cell helps skin look and act younger - via platelet-derived exosomes complemented by an advanced peptide complex and intensive hydration system. It's a fundamentally different approach to improving the appearance of aging skin.

For patients who are looking for a more advanced body treatment, have sensitive skin that doesn't tolerate retinoids well, or simply want to invest in the latest regenerative skincare technology, I think Plated Body offers something unique that traditional body lotions don't. It was specifically formulated for the unique needs of body skin, targeting concerns like crepiness, dryness, uneven texture, redness, and loss of firmness with a comprehensive, science-driven approach. As I always tell my patients, it's not about choosing one over the other. The best results come from combining the right in-office treatments with an effective at-home regimen tailored to your skin's needs.  SHOP PLATED BODY HERE

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Flamingo Estate’s Fig Collection Smells Like a Love Poem on a Greek Island

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Flamingo Estate has a talent for making everyday rituals feel a little more transporting. Its newest collection takes us to the Greek island of Lesbos, where fig trees grow in the summer sun and the ancient poet Sappho once wrote about love, beauty and longing.

The Sappho Fig collection includes a candle and an exfoliating soap brick, both inspired by the scent of the whole fig tree not just the ripe fruit, but its green leaves, milky stems and bark. The result is fresh, earthy and quietly sensual, rather than overly sweet.

A Greener Kind of Fig Candle

The Sappho Fig Candle is made for anyone who loves fig fragrances but does not necessarily want their home to smell like fig jam.

It opens with the green, creamy scent of fig leaf, followed by ginger and cardamom for warmth. Sandalwood, soft woods and musk give it a grounded finish. It smells less like a dessert and more like sitting beneath a fig tree on a warm afternoon, with the leaves moving overhead and the sea somewhere nearby.

The eight-ounce candle is made with vegetable wax and a cotton wick, hand-poured in Los Angeles and housed in recyclable glass. SHOP HERE

The Soap Brick Brings the Beach Into the Shower

The Exfoliating Sappho Fig Soap Brick takes the same green fig scent into the shower, with white poppy seeds and Big Sur sea salt to gently buff away dry skin.

Its texture is pleasantly gritty, almost like warm sand, while kaolin clay helps cleanse and olive and babassu oils keep the skin from feeling stripped. The fragrance moves from fresh fig leaves and stems into cardamom, sandalwood and a soft hint of coconut.

At 12 ounces, it is a generously sized bar, and one that feels especially suited to summer skin after days spent in the sun, swimming or wearing layers of sunscreen. SHOP HERE

The Full Greek Island Mood

The Sappho Fig Duo brings the candle and soap together for $98, or $110 in a gift box. Light the candle before getting into the shower, use the soap to exfoliate and you have a very simple way to make an ordinary evening feel slightly more like a summer holiday.

What makes the collection stand out is its interpretation of a Mediterranean scent. Rather than relying on the usual mix of citrus and sea salt, Flamingo Estate leans into something greener, creamier and more unexpected. SHOP HERE

A Very Limited Fig Release for the Kitchen

The brand has also released a very limited-edition Noir Fig Balsamic Vinegar, made with Trebbiano and Lambrusco grapes fermented with pressed organic Calabrian figs and aged in oak barrels.

The balsamic is rich and tangy, with the natural sweetness of ripe figs and a subtle smoky depth from the wood. It can be drizzled over tomatoes, grilled fruit, cheese or salads, or reduced into a thicker glaze.

Flamingo Estate’s limited-edition releases have a way of selling out quickly, and this one is available only in a small batch. At $62, it is certainly more of a special pantry purchase, but if it has caught your attention, now is probably the time to try it rather than assuming it will still be around later.

Together, the candle, soap and balsamic turn the fig into a complete summer mood, one you can light, lather with and pour over dinner. SHOP HERE

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When to Take Your Child to the Doctor: 7 Signs Not to Ignore

If you’ve ever stood over your child at 2 a.m., thermometer in hand, wondering whether a fever warrants a call to the pediatrician or just a cool washcloth and a wait-and-see, you’re in good company. Most childhood coughs, rashes, and tummy aches resolve on their own, but knowing when something needs a doctor is one of the quietly essential skills of parenting, and it rarely comes naturally.

To help demystify that gray area, we turned to Dr. Angela Cabarcas, a board-certified pediatrician with Bluebird Kids Health. Her advice is refreshingly grounded: look at the whole child, not just the number on the thermometer. Below, she shares seven signs worth paying attention to.

7 Signs Not to Ignore 

+ Fever with Concerning Symptoms

The definition of fever is a body temperature of 100.4°F (38°C) or higher.  Fever itself is not necessarily a cause for alarm, but the circumstances surrounding the fever matter. Any baby under 3 months with a fever should be evaluated. For older children, a fever that lasts more than three days may deserve a visit to the doctor, especially if your child is not improving or develops new symptoms.  Also, a new fever in the setting of already being sick with a common cold can sometimes indicate a secondary infection like pneumonia or an ear infection. Fever plus neck stiffness or pain with urination are other reasons to contact your pediatrician.  I encourage parents to look at the whole child, not just the number on the thermometer.  If your child is happy and playful, it is okay to let the fever run its course without giving fever-reducing medication because a fever can actually help the body fight the infection better.

+ Difficulty Breathing

Nasal congestion can certainly make it difficult for a young child to breathe comfortably through their nose, but that is different from actually struggling to breathe. Look for signs that your child is working harder to breathe – belly breathing or retractions, when you can see the skin pulling in around the ribs or above the collarbone, indicate the child is using accessory muscles to breathe. Rapid breathing, persistent wheezing, blue/gray lips, grunting, struggling for each breath, or having trouble talking because of their breathing warrants immediate medical attention.

+ New Rash that is Worsening or Painful

There are numerous causes of rashes – irritation from touching something their skin didn’t like, bug bites, viral infections, or chronic conditions, like eczema, are just a few examples. Your child should see their pediatrician if they have a rash that is rapidly worsening, painful, swollen, or increasingly red. One simple trick can help you determine whether an area of redness is getting better or worse: carefully mark the outer edge of the redness with a pen and note the time. If the redness continues to spread beyond the mark, contact your pediatrician. Oozing or crusted sores can also indicate infection and may warrant an antibiotic prescription. Of course, any rash accompanied by difficulty breathing, swelling of the face or lips, or a child who appears seriously ill requires urgent evaluation.

+ Unable to Keep Down Liquids or Urinating Less Than Usual

Children can become dehydrated because they are losing too much fluid from vomiting, diarrhea, or sweating, but they also because they are simply not drinking enough. Sometimes a child refuses liquids because they have sores in their mouth or their throat hurts. It can be difficult for parents to see far back into a child's throat, so an examination by their pediatrician may help identify why drinking has become so difficult. If your child cannot keep liquids down or is urinating less than usual, contact your pediatrician so we can evaluate the level of dehydration and possibly prescribe medication to help alleviate nausea so your child can rehydrate effectively.

+ Severe or Unexplained Pain

Pain, particularly when it is severe, persistent, or worsening warrants evaluation. For example, sudden hip or knee pain without a known injury should be evaluated rather than simply assuming it is a minor muscle ache. Persistent abdominal pain that is becoming worse in intensity or frequency should be checked by their doctor.  If your child appears very ill, has difficulty walking, or has pain that is rapidly worsening, prompt medical evaluation is appropriate.

+ Concerns About Developmental Delays

You know your child better than anyone, and if you feel that they are not reaching milestones or have stopped progressing, please bring up those concerns with your pediatrician. The earlier we identify a developmental delay; the sooner we can connect a child with appropriate therapies and support.  Early intervention can lead to better outcomes. This is why routine well-child visits are so important. We incorporate developmental screening into those check-ups to identify delays as early as possible.

+ Change in Behavior or Unusual Fatigue

Finally, I always tell parents to trust their instincts when their child simply isn't acting like themselves. A sick child may understandably be tired, but there is a difference between needing extra rest and being unusually difficult to wake or move out of bed.  Pay attention if your child seems to tire much more easily while doing activities that were previously easy for them.  If your child is difficult to arouse, confused, or not responding normally, they should be evaluated urgently.

As a pediatrician, I don't expect parents to know exactly what is causing every symptom their child experiences; rather, I want parents to notice the change and seek help when their instincts tell them that something is wrong. When in doubt, call your pediatrician's office so your child's medical team can help determine whether you should monitor symptoms at home, schedule an appointment, or seek urgent care.

Dr. Angela Cabarcas is a board-certified pediatrician with Bluebird Kids Health

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Wildling Just Opened Its First-Ever Studio in Santa Monica

Some beauty brands are meant to live on your bathroom shelf. Wildling has always felt like it should have a world of its own.

Wildling just opened its first-ever physical space, a modern ritual destination tucked inside Santa Monica’s iconic Frank Gehry-designed Edgemar complex, created to bring the brand’s philosophy of intentional touch, skin health, and whole-body wellness to life.

We’ve been following Wildling for years. Back in 2023, we featured its cult-loved Moonbounce moisturizer in our guide to the beauty benefits of sea moss. A year later, the Empress Stone made our editors’ weekly favorites, and last year we sat down with co-founders Gianna De La Torre and Jill Munson for a deeper conversation on gua sha, lymphatic health and slow beauty before tapping them again for our guide to lymphatic drainage using gua sha.

So, yes, a Wildling IRL was bound to get our attention.

A Gua Sha Ritual, But Make It IRL

Part shop, part treatment studio and part neighborhood wellness hangout, the new Wildling Studio is less traditional beauty store and more physical extension of the rituals the brand has been teaching from the beginning.

You can shop the signature Bian stone gua sha tools and skincare in person, but the more interesting part is everything happening beyond the shelves. The studio offers skin consultations, hands-on gua sha education and 30-minute express facial rituals designed around three very relatable objectives: Sculpt, Depuff and Release.

Sculpt combines gua sha, lymphatic massage and Wildling skincare to lift and revive the complexion. Depuff focuses on lymphatic flow and that wonderfully specific problem of waking up looking a little more swollen than expected. Release works into tension held through the jaw, neck and face—which, frankly, sounds particularly relevant after one too many hours staring at a laptop.

More Than A Facial Studio

What makes the space feel especially Wildling, though, is the idea that it isn't simply somewhere to pop in for a facial.

The brand is building the Studio as a gathering place for workshops, masterclasses, private gua sha sessions and intimate wellness experiences, with programming that extends into lymphatic health, facial massage, movement, meditation and energy work.

It makes sense for a brand that has always positioned skincare as something you practice, rather than something you simply apply. The tools may be the entry point, but slowing down enough to actually use them has always been part of the assignment.

And now there’s somewhere to learn how.

Consider This Our New Santa Monica Beauty Stop

You can watch a hundred gua sha tutorials on your phone, but having someone actually show you the correct angle, pressure and sequence is a different experience altogether. As Wildling’s founders have previously told us, one of the biggest gua sha mistakes is surprisingly simple: using way too much pressure.

The Wildling Studio gives the brand a place to teach all those tiny details in person while creating the kind of slower, more tactile experience its products were designed around in the first place.

Find the Wildling Studio at 2443 Main Street in Santa Monica’s Edgemar complex, and explore current treatments, workshops and upcoming events online.

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7 Healthy Snacks to Keep in Your Bag for Busy Days

Some days, lunch is a proper meal. Other days, it is whatever you can find between meetings, errands and the moment you realize you have been running on coffee since 8 a.m.

Keeping a few genuinely satisfying snacks in your bag can prevent that very specific kind of hunger that makes a vending-machine pastry look like a sound nutritional decision. The best options are portable, made with thoughtful ingredients and substantial enough to carry you through until your next actual meal.

From protein-packed chips and sprouted nuts to a better bar and something sweet, these are the healthy snacks worth keeping within arm’s reach when the day refuses to slow down.

WILDE Protein Chips and Protein Crackers

Most chips are excellent at providing crunch and less successful at doing anything about hunger. WILDE takes a different approach, making its Protein Chips from chicken breast, egg whites and bone broth for 10 grams of protein per serving.

The brand’s oven-baked Protein Crackers are made with chicken breast and aged cheese and provide 12 grams of protein per serving. Flavors include Classic Cheddar, Smoked Gouda, Buffalo Cheddar and Hot Honey.

Keep the Himalayan Sea Salt Protein Chips nearby when you want something simple, or reach for the Classic Cheddar Crackers when snack time is starting to look suspiciously like lunch. Packing both is not overdoing it. Our favorites are the smoked gouda protein crackers and the sea salt & vinegar chips. 

Cult Crackers Classic Seed Crackers

Cult Crackers are for anyone who wants something crunchy but would prefer that their crackers contribute more than a small avalanche of crumbs at the bottom of a tote.

The organic, gluten-free crackers are made with six different seeds and baked with coconut oil. They are crisp, savory and substantial enough to eat on their own, without tasting like the kind of overly virtuous snack you immediately regret buying.

Pair them with an almond-butter packet for more staying power, or keep a pouch at your desk for the afternoon moment when lunch feels like a distant memory and dinner is still nowhere in sight.

Daily Crunch Cinnamon Churro Sprouted Nuts

Nuts are one of the easiest snacks to keep on hand. They are also, occasionally, about as exciting as reading the terms and conditions.

Daily Crunch’s Cinnamon Churro Sprouted Nuts combine almonds and cashews with cinnamon, coconut sugar and vanilla. The brand soaks, sprouts and slowly dehydrates its nuts, giving them a lighter, crispier texture than standard roasted varieties.

The individual packs are especially useful for keeping in a work bag, car or desk drawer. They deliver the convenience of a basic handful of almonds with considerably more personality.

IQBAR Plant Protein Bars

A protein bar is the emergency contact of snacks: easy to ignore until your schedule falls apart and the last real thing you ate was breakfast.

IQBAR’s plant-based bars contain 12 grams of protein, six to eight grams of fiber and just one to two grams of sugar. They are also gluten-free, dairy-free, soy-free and made without seed oils.

Lemon Blueberry feels fresh and less dessert-like, while Salted Caramel Chip, created with chef Thomas Keller, is the better choice when you want your practical snack to have a little more going on.

Keep one somewhere easy to reach. A bar buried beneath a laptop, charger and three lip balms is technically storage, not preparedness.

Hu Dark Chocolate Bites

A healthy snack list should still leave room for chocolate. Otherwise, we are all just pretending the mid-afternoon sweet craving is not coming.

Hu Dark Chocolate Bites are individually wrapped and made with a short ingredient list, without refined sugar, sugar alcohols, soy lecithin or emulsifiers. The small format makes them easier to keep in your bag than a full chocolate bar, which tends to become either a melted situation or an accidental single serving.

The Cashew Butter and Pure Vanilla Bean flavor gives you a creamy center wrapped in dark chocolate and feels indulgent enough to satisfy a craving without turning snack time into a full dessert commitment.

Artisana Organics Raw Almond Butter Packs

A packet of almond butter is the quiet overachiever of the snack world. It takes up almost no room, requires no preparation and can turn an apple, banana or handful of crackers into something far more satisfying.

Artisana’s Organic Raw Almond Butter is made with raw organic almonds and contains no added sugar, oils or salt. Eat it with fruit, pair it with Cult Crackers or go directly from the packet when the day has reached that point.

Just knead the pouch before opening so the natural oils are properly mixed. Doing this after opening is how a healthy snack becomes an accessory emergency.

Cure Hydration Sticks

Hydration is easy to remember in theory and strangely easy to neglect once the day gets busy. Cure’s individual drink-mix sticks make plain water a little more appealing without requiring another bottled beverage rolling around in your bag.

The electrolyte mix is made with coconut water powder, pink Himalayan salt and real fruit, with no added sugar or artificial sweeteners. Add one to your water bottle at the office, after a workout or whenever your afternoon headache may actually be your body asking for something other than more coffee.

Keep a few on hand rather than one. The moment someone sees you mixing yours, there is a strong chance they will ask whether you brought an extra.

The Busy-Day Snack Formula

You do not need to carry enough food to survive a minor emergency. A useful snack stash simply covers a few basics: something savory and protein-rich, something with fiber or healthy fat, something sweet and an easy hydration option.

WILDE handles the salty craving, Cult Crackers and Daily Crunch bring crunch and staying power, IQBAR steps in when you need something more substantial, Hu covers the inevitable chocolate craving, Artisana makes fruit or crackers feel like a real snack and Cure helps you remember that water still exists.

A little preparation can save you from spending $14 on something you did not really want simply because it was the only option nearby. More importantly, it keeps a busy day from becoming a hungry one.

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