7 Health Trends Dr. Steven Gundry Thinks Are Worth the Hype (and 3 He’d Skip)

Wellness trends have a way of moving at lightning speed. One week everyone is taking olive oil shots, the next we’re lining up for NAD infusions and testing our biological age. Sorting what’s actually worth incorporating into our routines from what’s simply very good marketing is the harder part.

Dr. Steven Gundry has spent decades looking at health through the lens of the microbiome, metabolism, and longevity. We’ve previously turned to him to unpack the connection between the gut and brain, explain why so many of us feel tired all the time, and make the case for polyphenols and plenty of olive oil.

This time, we asked him to weigh in on the wellness trends filling our feeds, clinics, and kitchen counters right now. Which deserve a place in our routines, and which are better left to the algorithm?

Below, Dr. Gundry takes it from here, sharing the seven health trends he thinks are worth the hype and the three he’d skip.

Dr. Gundry on 7 Health Trends Worth the Hype and 3 to Skip

After more than twenty-five years of treating patients with food and lifestyle changes alone, I've learned to be a little suspicious of anything labeled a "hack." Most of the time, the so-called shortcut is just an expensive detour around something your body already knows how to do. But every so often, a trend comes along that our gut buddies, the trillions of bacteria living in your intestines, would genuinely appreciate. Here are seven I'm happy to endorse, and three to save your money on.

+ Olive Oil Shots

I've said for years that the only real purpose of eating any food is to get more olive oil into your mouth, so naturally, I'm thrilled people are finally drinking it straight. Here’s looking at you, Hailey Bieber!

High-quality extra-virgin olive oil is loaded with polyphenols, and your gut buddies convert those polyphenols into powerful anti-inflammatory compounds. It kick-starts autophagy, your cells' recycling program, and even helps stimulate brain-derived neurotrophic factor, which supports the growth of new neurons.

In one Spanish study, folks who consumed the most olive oil had significantly better cognitive function five years later compared to those who didn’t drink up.

One buying tip, though: don't shoot the bland table or cooking oil sitting in most pantries. Reach for a genuinely high-polyphenol olive oil. Look for 1,000 mg or more of polyphenols per serving. My own Gundry MD Polyphenol-Rich Olive Oil delivers over 1,200 mg of polyphenols per shot.

In fact, my team loved this ritual so much, they created National Polyphenol Day back in 2021, held every July 11 (yes, my birthday), a day to celebrate with an olive oil shot and spread the word about the remarkable power of dietary polyphenols.

+ Movement Throughout the Day

This one is dear to my heart. In my book The Energy Paradox, I coined the term "exercise snacks," because doing little bursts of movement across your whole day beats one heroic slog at the gym.

Studies show three ten-minute sessions can match, or even beat, thirty minutes of continuous exercise. Do squats while you brush your teeth (I do, morning and night). Bang out a 60-second wall squat during the TV commercials. Take a ten-minute walk after dinner; it dramatically lowers your blood sugar. Even one minute of climbing stairs improves mitochondrial function.

Can’t climb the stairs? Ride up, then walk down. You’ll get the same benefit, as shown in an Austrian study.

+ NAD, With One Big Caveat

NAD is a real darling of the longevity world, and for good reason: your mitochondria need it to make energy, and raising your NAD+ levels helps activate the SIRT1 gene, which in turn quiets mTOR. Suppress mTOR and you tend to live better and longer.

The catch is that your NAD+ levels fall off a cliff as you age, and here's where most people get fleeced. You can't simply swallow or inject NAD itself and expect it to reach your cells. You have to give your body the right precursor, NMN or NR, so it can build NAD+ on its own.

The problem? NMN is famously fragile. It degrades on the shelf, and stomach acid finishes off much of what's left before it ever gets absorbed. That's exactly why I waited to make my own until I could do it right. Gundry MD Elevate NAD+ uses a patent-pending, acid-resistant beadlet system to keep the NMN intact all the way to your gut, paired with a second precursor (nicotinamide riboside), ergothioneine, and a few other longevity allies.

So those trendy NAD injections? Skip them. NAD without the right precursor, delivered intact, is money down the drain.

+ Red Light Therapy

Here's a trend with real mitochondrial muscle behind it. The red and near-infrared wavelengths of light help break up the excess nitric oxide that would otherwise bog down your ATP production, and they actually influence how your mitochondria make energy.

It's the same reason a walk on the beach at sunrise or sunset leaves you feeling so wonderful. Your mitochondria are quite literally being told what time it is. It’s also a great beauty secret for youthful-looking skin.

You can buy a red light mask or device like one from BON CHARGE, which I use personally, or simply get outside at sunrise or sunset and let the sun do its job for free.

+ Vibration Plates

Think of the vibration plate as a close cousin of the rebounder (mini-trampoline) I've long recommended. What I love about it is that it fits everything I preach: it's low-impact and easy on the joints, it stresses your muscles and bones against gravity, exactly the kind of "good stress" that helps fend off the invisible muscle loss and bone thinning that creep up on us with age, and it gets your lymphatic system moving, which is how your body ferries nutrients around and carts toxins out.

But what most excites me about vibration therapy, and I use a Juvent plate myself, is how, according to a 2019 study, it can actually improve microbiome diversity. And when it comes to helpful bacteria in the gut, more variety is generally better.

Hop on for a few minutes here and there. It's the perfect exercise snack for people who tell me they "don't have time" to work out.

+ Fibermaxxing, But Please, Finish the Recipe

Loading up on fiber is a wonderful instinct because your gut buddies adore the right kind of fiber: prebiotic fiber.

But I have to share the latest science, because it's a plot twist most people miss: it takes two. Researchers at Stanford found that a high-fiber diet alone didn't improve microbiome diversity or reduce inflammation. Only when people also ate fermented foods with the fiber did diversity climb and inflammation drop.

Your gut buddies actually need that fiber "pre-fermented" before they can turn it into the short-chain fatty acids, like butyrate, that do you so much good. So by all means, maximize your prebiotic soluble fiber with foods like artichokes, basil seeds, seaweed, allulose sweetener, and asparagus. Just don't forget the fermented half of the equation, or you're throwing a party and forgetting to feed the guests.

And please, skip insoluble fiber like wheat bran. It may clear your colon out, but that’s because you swallowed razor blades (i.e., lectin-heavy foods)! Insoluble fiber, in general, does not feed your good gut buddies.

+ Apple Cider Vinegar (and Friends)

To continue the fermented-food theme, this conveniently brings me to vinegar. The more fermented foods you eat, the more you feed your good bacteria, and any vinegar, apple cider included, counts.

Even better, as I wrote in Gut Check, vinegars like aged balsamic are a terrific source of fermented polyphenols, meaning they're already in their active, ready-to-use form.

Back in 2006, I came up with a little hack I call my "healthy coke" (see the recipe here) to help wean myself off my eight-can-per-day Diet Coke addiction. FYI: all aspartame-sweetened diet sodas quietly kill off your gut buddies.

My alternative is a shot of high-quality aged balsamic in a glass of San Pellegrino. It's the color of cola, just as fizzy, and infinitely better for the inner you. Try it once and you may never go back.

Just please, as I’ve seen on social media, do not use salad dressing (true story) in place of straight vinegar in your healthy soda recipe!

3 Health Trends to Save Your Money On

Now for the part of biohacking where I'd gently steer you away from your wallet. Here are the biohacking trends to skip:

Vitamin IV Drips

Glutathione, high-dose vitamin C, B vitamins, methylene blue. They make a dramatic show, but the effect lasts about as long as the needle is in your arm.

Vitamin C is water-soluble; you simply pee it out in a few hours. And you can't meaningfully swallow or infuse your way to lasting glutathione anyway, because your liver is built to manufacture it around the clock from NAC and the amino acid glycine.

The reason people swear they feel amazing afterward is largely the placebo effect, which is remarkably powerful when you've just paid a lot of money to be poked. I've never had one, and I've had a patient suffer a severe reaction to IV glutathione. Buyer beware.

Biological Age Tests

The Kardashians made these fashionable, and I understand the appeal, but they only capture a single snapshot in time.

My own Oura Ring once told me I'd lost a year of biological age while hiking eight to ten miles a day in France, then promptly added it back the week I rested an injured hamstring.

Methylation tests have the same problem: those methyl groups are constantly attaching and detaching from your DNA, so test again in two weeks and you may get an entirely different number.

These tools are interesting, but they're not ready for prime time. My advice? Skip the test and just show people your hands (they ought to look very young!).

Stem Cell Treatments

This is my number one on the "save your money" list. I've had many patients spend a fortune flying to Mexico or Costa Rica for stem cell injections, and most do feel better for three months, six months, maybe a year.

But if you don't change the underlying problem, heal your gut wall, restore your microbiome, and stop the damage, those benefits unravel because you never addressed what created the need in the first place.

Here's the secret the industry won't tell you: you already have enormous reserves of stem cells lining the wall of your gut, in your fat, and in your bone marrow, just waiting to be switched on. Two of the best ways to wake them up cost almost nothing: vitamin D and intermittent fasting.

The through-line in all of this is simple. The trends worth your money tend to be the ones that work with your biology, feeding your gut buddies, supporting your mitochondria, and gently stressing your body the way nature intended.

The ones to skip are usually the ones that try to buy a result your body would happily give you for free. Simply put: Take care of your gut buddies, and they will take care of you.

About Dr. Steven Gundry

Steven Gundry, MD, is a former cardiac surgeon turned restorative medicine practitioner, host of the chart-topping Dr. Gundry Podcast, founder of Gundry MD, and author of bestselling books including The Gut-Brain Paradox and The Plant Paradox. For over three decades, his research has focused on the microbiome’s role in chronic disease and longevity at his clinics in Palm Springs and Montecito, California. He received his degrees from Yale University and the Medical College of Georgia and completed his surgical residencies at the University of Michigan. Follow him on Instagram @drstevengundry.

The post 7 Health Trends Dr. Steven Gundry Thinks Are Worth the Hype (and 3 He’d Skip) appeared first on The Chalkboard Mag.

from The Chalkboard Mag https://ift.tt/NF6eBc8
via IFTTT

We Trained With Jennifer Aniston’s Trainer and Yes, It Was Humbling

We recently sat down with Dani Coleman, Jennifer Aniston’s trainer and Pvolve’s VP of Training, to find out exactly how she trains Jen, from the workouts they do together to the surprisingly realistic philosophy behind her routine. After hearing Dani talk about strength, consistency and working with your body instead of absolutely destroying it every time you exercise, we had one obvious follow-up question: Can you put us through it?

So, naturally, we asked if Dani would lead a private workout for our team at Pvolve’s West Hollywood studio. She said yes. We showed up ready to work and, perhaps, slightly overconfident.

We’ve been following Pvolve for a while now. We’ve previously broken down Jennifer Aniston’s Pvolve workout, covered the Sculpt Anywhere Bundle she helped create, and most recently asked Dani to walk us through how Jennifer actually trains. But talking about a workout and having Jennifer Aniston’s trainer standing in front of you telling you there are, in fact, a few more reps left are two very different things.

The Workout

When we arrived at Pvolve’s West Hollywood studio, each of us had our own station set up with the equipment we’d be using. First up were the 3 lb Ankle Weights. Three pounds sounds innocent enough until you strap one to each ankle and start moving.

We also worked with pieces from Jen’s Arms & Abs Bundle, including the P.ball, P.band and P.3 Trainer. We moved through lower body work, arms and, eventually, core, with Dani guiding us through each section and always there adjust our form to keep going.

Low Impact, Very Much Not Easy

Pvolve is low impact, but low impact should absolutely not be confused with easy. The movements can look deceptively simple from across the room. Once you are actually doing them correctly, it is a different story.

The method is built around strength, mobility and stability, three things that become increasingly important if your goal is to keep moving well for a very long time. 

And you feel it.

As someone who prides myself on going to the gym pretty regularly, I was suddenly working muscles I apparently had never formally introduced myself to. My glutes were shaking. My arms were cooked. Moves that looked completely manageable somehow became significantly less manageable about halfway through the set.

Dani walked around the room cueing us, correcting our positions and making tiny adjustments that somehow made everything harder. Sometimes the difference between “Oh, this is fine” and “Why is my side glute on fire?” was moving a leg a few inches or changing the angle of your body.

She also kept us going when we were ready to stop, and somehow always seemed to catch me the second I tried to sneak in an early break.

The Part That Surprised Us

What I liked most was that the workout did not feel like it was trying to exhaust us just for the sake of proving we had worked out. The challenge came from control.

You are balancing, resisting, stabilizing and paying attention to where your body is in space at the same time. Larger muscles are working, but so are all those smaller stabilizing muscles that are very easy to ignore when your usual gym routine is built around bigger lifts and machines.

It also made Dani’s emphasis on form during our original interview make a lot more sense. When movements are this precise, small corrections matter. Having her there to reposition a foot, change an angle or remind us where we should actually be feeling an exercise completely changed some of the moves.

By the end of the session, I felt like I had gotten a genuinely complete full body workout. Arms, legs, glutes, core, balance, mobility. Everything had done something.

And unlike the feeling after certain workouts where walking downstairs suddenly feels like an extreme sport, I felt worked without feeling wrecked.

So, Would We Do It Again?

Absolutely.

We admittedly came into this with a certain amount of Jennifer Aniston curiosity. The woman has the kind of arms that inspire investigative journalism. But experiencing the workout firsthand made it much easier to understand why she has stayed so consistent with the method.

It is challenging without feeling punishing, there is enough variety that your brain actually has to stay engaged, and the workout catches muscles your normal routine may be conveniently avoiding.

Also, there is something deeply humbling about thinking you are in pretty good shape and then being defeated by a three-pound ankle weight.

Want To Try It Yourself?

You do not need Dani standing six feet away from you to try the method, although we can confirm it is excellent motivation. Pvolve has more than 1,800 on-demand workouts plus live virtual classes, so you can use the equipment at home, at the gym or while traveling.

The Jen’s Arms & Abs Bundle we used includes the P.ball, P.band and P.3 Trainer, along with access for new members to Jen’s Express Arms & Abs Series, six of Jen’s go-to express workouts that target the arms and abs in 15 minutes or less. Translation: you can get a taste of what we did without having Jennifer Aniston’s trainer personally witnessing you give up on your last three reps.

If you’re in LA, though, we highly recommend trying it in person.

Pvolve West Hollywood
8447 Melrose Ave.
Los Angeles, CA 90069

This is where we trained with Dani, and the studio also offers group classes and 1:1 private training.

Pvolve Santa Monica
3110 Main Street
Santa Monica, CA 90405

Come prepared to work. And maybe don’t underestimate the ankle weights. Jennifer, we get it now.

The post We Trained With Jennifer Aniston’s Trainer and Yes, It Was Humbling appeared first on The Chalkboard Mag.

from The Chalkboard Mag https://ift.tt/bD5tzdk
via IFTTT

Something Witchy This Way Comes: Inside Flamingo Estate’s Magical New Box

Someone at Flamingo Estate has clearly been practicing their spells.

In celebration of Practical Magic 2, the Los Angeles estate has created Impractical Magic, a deliciously witchy edition of its Seasonal Harvest Box filled with potions, oracle cards, mugwort, drinking chocolate and enough mystical accoutrements to make the Owens sisters proud. 

Flamingo Estate enlisted a wonderfully eclectic coven of healers, herbalists, perfumers, farmers, artists, astrologers, cooks and makers, including Carla Schwiderski, Annee de Mamiel, Donna Bayliss, Goth Shakira, Spellbound Sky and Blanca Carreño. Together they created ten objects, each with its own ritual, around the very useful pursuits of protection, rest, desire, intuition, courage, clearing and change. You know, everyday household necessities.

First, Light Something

Any respectable witchy evening needs candlelight, and Flamingo Estate wisely starts there. The Mandrake Candle is an ode to the Owens sisters with cedarwood, smoke, warm clove and spiced resin, a combination described as rising “like a spell taking flight.” We imagine it also pairs beautifully with an emotionally questionable decision made after 11 p.m.

For the bedroom, there’s Midnight Woods Pillow Mist, blending Donna Bayliss’s farm-grown lavender with ylang ylang, clove and cedarwood for what the brand calls a nocturnal spell for pillows, sheets and sleep. Then there’s Feelixir, Annee de Mamiel’s blend of rosewood, jasmine, mandarin, grapefruit, pink pepper and neroli, which is infused in singing bowls and powdered crystal. Regular perfume suddenly feels a little underachieving.

For Protection, Clearing + General Energetic Housekeeping

Because apparently setting boundaries can be considerably more glamorous than muting someone, healer Carla Schwiderski created the Field Protection Flower Essence using ten solarized Brazilian flower essences to clear and strengthen the energetic field. Flamingo Estate calls it “a boundary in a bottle,” which frankly feels like something that should be sold by the case.

Schwiderski also created the Luxor Copper Symbol from sacred Egyptian geometry, intended to protect entrances, steady sleep and clear a room. And for moments when things require a little more smoke and ceremony, the Mugwort Ritual Clearing Wands are made with sustainably sourced Oregon mugwort by Mark Phillips and Martin Anguiano of Spellbound Sky. Burn to clear what no longer belongs: bad energy, stale habits, suspiciously recurring exes. Interpret freely.

Even bathing gets a little spell work. Blanca Carreño makes the Fennel, Vanilla, Liquorice & Shiso Soap in the Flamingo Estate apothecary with oils and clay. The instructions are simple: wash slowly, change quickly. Suddenly taking a shower sounds less like hygiene and more like character development.

When in Doubt, Consult the Cards

Of course there are Oracle Cards. Artist and astrologer Goth Shakira created a 22-card deck pairing ancient herbs with sacred asteroids, designed to reveal what you already know. Which is really all we ask of divination: please validate the decision we have already made.

And no séance should be attempted on an empty stomach. The Love Bomb Oaxacan Drinking Chocolates come from Blanca Carreño’s family ancestral preparation, combining cacao with spices, chile and vanilla and milled by Chef Fátima Juárez at Komal. Is it technically a love potion? No. Are we drinking it by candlelight while pulling oracle cards anyway? Absolutely.

Finishing the box are oversized Fire Matches made for candles, altars, baths, dinner tables and, according to Flamingo Estate, bad moods on their way out the door. Every spell needs a spark, after all.

A Little Magic Never Hurt Anyone

What makes the whole thing work is that Flamingo Estate never veers into novelty witch territory. The magic here comes from mugwort, lavender, jasmine, cacao, cedarwood, clove, vanilla, flower essences, smoke and fire, taking ingredients that have been associated with ritual for generations and turning them into objects you might actually use. It’s mystical without becoming costume-y, playful without feeling like a Halloween aisle, and just woo-woo enough to make us wonder whether our energetic field has been the problem all along.

The Flamingo Estate Seasonal Harvest Box is available now, while Practical Magic 2 arrives in theaters September 10. Until then, we’ll be lighting the Mandrake candle, pulling a card and waiting for someone else to make the midnight margaritas.

The post Something Witchy This Way Comes: Inside Flamingo Estate’s Magical New Box appeared first on The Chalkboard Mag.

from The Chalkboard Mag https://ift.tt/j2RTDuP
via IFTTT

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.

The post 7 Habits to Protect Your Brain in Your 30s, 40s, and Beyond, According to a Neurologist appeared first on The Chalkboard Mag.

from The Chalkboard Mag https://ift.tt/uNyjgk7
via IFTTT

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.

The post Living Well with Tata Harper: On Clean Beauty, Ingredient Integrity and Healthy Aging appeared first on The Chalkboard Mag.

from The Chalkboard Mag https://ift.tt/rwvAM8p
via IFTTT

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

The post Can Exosomes Improve Crepey Skin, Redness and Texture? Inside Plated Body appeared first on The Chalkboard Mag.

from The Chalkboard Mag https://ift.tt/azEh6Fe
via IFTTT

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

Some of the links in this story are affiliate links, which means we may earn a commission if you choose to purchase, helping us continue to share mindful, inspiring content.

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

The post Flamingo Estate’s Fig Collection Smells Like a Love Poem on a Greek Island appeared first on The Chalkboard Mag.

from The Chalkboard Mag https://ift.tt/T7Yr5Og
via IFTTT