The JAMA Psychiatry pilot offers an encouraging signal, not an established treatment. Nutrition expert Laura Bosman, MSc Nutrition and Health, of the European Food Information Council, says replacing those foods can change fiber, vitamins, fats, and calories simultaneously. That makes the replacement food central to understanding the findings.

Related: New Study Links Ultra-Processed Foods to $359,836 in Lifetime Costs, but There’s a Catch

The Improvement Comes With an Important Limit

Twenty adults with depression enrolled; 19 completed the study. Each followed their usual diet and a low-ultra-processed-food diet for four weeks apiece, in randomly assigned order, according to UCSF.

Average PHQ-9 depression scores were 5.53 during the low-UPF period versus 8.68 during the usual-diet period. Anxiety scores were also lower. However, symptom changes were exploratory; the main goal was testing whether participants could manage the dietary change.

“However, they knew which diet they were following, so expectations could have influenced how they experienced or reported their symptoms,” Bosman explains to Men’s Journal. “The study also couldn’t separate reducing UPFs from other changes in what participants ate.”

Related: Scientists Think One Hidden Factor Could Explain Why Some Depression Treatments Fail

What You Add May Matter

Swapping a packaged snack for nuts or fruit changes nutritional quality alongside processing. This trial couldn’t establish which change explained the mood results.

“There are several plausible ways diet could influence mood, including through nutrients that support brain function and communication between the gut and brain,” Bosman says.

She points to nutrient roles in brain-cell signaling and the interaction between gut microbes and inflammation. These are possible explanations, not mechanisms demonstrated by this trial. Whether blood-sugar changes contributed also remains unresolved.

Related: Blood Tests May Reveal a Hidden Form of Depression, Psychiatrist Says

A Practical Place to Start

For adults over 40, the findings support a conversation about overall eating patterns—not a promise of preventing depression or protecting long-term brain health.

“Wholegrain bread and some fortified cereals or plant-based drinks can fall into the UPF category while providing valuable nutrients,” Bosman notes.

Start with an achievable addition: beans in a familiar dinner, frozen vegetables alongside lunch, or whole-grain bread. Larger, longer trials must establish whether benefits persist and whether processing matters independently of nutrition.

“Improving diet may therefore support mental health alongside medication or talking therapies, but it cannot replace them,” Bosman says.

The takeaway: Add nourishing foods, and keep established depression care in place.

Related: Scientists Discover Why the Mediterranean Diet May Protect Your Brain and Heart

The finding comes from a 2025 meta-analysis in Nutrients. Its practical message: plan your protein across the day instead of treating the final rep as the start of a nutritional countdown.

Related: Popular Muscle-Building Supplement Does Something Surprising to Your Kidneys

Related: Eating More Protein to Build Muscle? Research Reveals Where the Benefits Stop

What the Timing Research Actually Found

Researchers Rafael A. Casuso, PhD, and Lennert Goossens, PhD, analyzed five studies directly comparing protein consumed before versus after resistance training lasting at least four weeks.

“Protein timing does not importantly modify exercise-induced changes in lean body mass,” they concluded.

A leg-press result favored pre-workout protein, but the evidence was limited. The authors cautioned that “more investigation is needed to reach a more robust conclusion.”

That makes pre-workout protein a reasonable option, rather than a proven shortcut to bigger muscles.

Related: Men and Women Did the Same Strength Program for 12 Weeks, but One Result Was Surprisingly Different

Your Last Meal Changes the Equation

The International Society of Sports Nutrition’s nutrient-timing position stand explains that “the size and timing of a pre-exercise meal may impact the extent to which post-exercise protein feeding is required.”

In practical terms, a protein-containing meal before lifting belongs in your recovery plan. You do not need to pretend it disappears when your workout ends.

The society’s separate protein position stand notes that “benefits are derived from pre- or post-workout ingestion.”

It also recommends spreading servings out: “These protein doses should ideally be evenly distributed, every 3–4 h, across the day.”

It lists roughly 20–40 grams per serving as a general guide, with needs varying by body size, age, and exercise.

Related: Popular Muscle Supplement Did Something Unexpected After One Sleepless Night, Study Finds

Related: Adults Over 55 Built Muscle Without Meat, but the Study Revealed a Key Difference

Build a Daily Plan, Not Another Deadline

A 2022 review led by Everson A. Nunes, PhD, examined 74 randomized trials. Its conclusion: “increasing daily protein ingestion results in small additional gains in LBM and lower body muscle strength gains in healthy adults enrolled in resistance exercise training.”

LBM means lean body mass. That review supports adequate daily protein; it does not establish that everyone needs shakes on both sides of a workout.

Men’s Journal takeaway: Check your last protein-containing meal and your daily intake before automatically mixing another shake. Pre-workout protein can count toward recovery; consistency matters more than creating another deadline.

Related: Scientists Found a Hidden Downside to Eating More Protein While Cutting Calories

Related: Popular Muscle Supplement Made Adults Over 45 Stronger Without Exercise, Study Finds

DoorDash’s annual Halloween trends report shows pizza orders jumping 20% on Halloween night while most other dinner categories decline.

Pizza Is the Halloween Exception

“Halloween is one of the only nights all year when dinner takes a back seat,” said Cristen Milliner, DoorDash’s consumer trends expert, in the company’s report. “Pizza is the exception.”

The report, based on U.S. orders from October 2025, found that candy orders peaked around 6 p.m., right before trick-or-treating gets going. Alcohol orders peaked an hour later, at 7 p.m., in markets where delivery is available.

Restaurant data points the same way. Payment platform Toast compared Halloween 2024 with an average Thursday that year and found pizza sales up 50% at pizzerias and 37% across all restaurants. Pizzeria transactions at 11 p.m. jumped 90%, a sign of the late-night slice after the parties wind down.

What Halloween Crowds Drink

The Toast data also shows what Halloween crowds are drinking at pizzerias: tequila sales rose about 39%, rum 33%, vodka 26% and whiskey 12%. Beer slipped 3%, and wine fell 16%.

Halloween Food Deals Worth Knowing This Saturday

With Halloween falling on a Saturday this year, several chains are running holiday deals:

• Chipotle: Rewards members who show up in costume get one entree for $6 on Oct. 31, from 3 p.m. to close, in participating restaurants, according to Chipotle. The deal is in restaurant only, one per costumed guest, and excludes items like quesadillas and kids’ meals. Chipotle is also waiving delivery fees on its own app and website on Oct. 31 and Nov. 1 for orders of $10 or more.
• 7-Eleven: Whole pizzas cost $7.11 for rewards members on Oct. 30 and 31, Newsweek reports.
• Papa Murphy’s: Its $10 Jack-O Pizza is available through Oct. 31.
• Shake Shack: A free Single ShackBurger comes with orders of $10 or more through Oct. 31 using the code SCARYGOOD in the app, at kiosks or online.
• Krispy Kreme: Customers in costume get a free Original Glazed or Classic Ring doughnut on Oct. 30 and 31, no purchase needed.

Details can vary by location, so check the chain’s app before you head out.

The Smart Move for Saturday Night

If you are hosting, handing out candy or heading to a party, ordering pizza before trick-or-treating starts makes sense. Dietitians also suggest eating a real meal before the candy comes out, which can make it easier not to graze on fun-size bars all night.

According to the authors, this hypothetical damage unfolds in three stages. First, food additives thin the gut’s protective mucus shield and loosen the seals between intestinal cells. Second, this shifts the microbiome by wiping out beneficial, anti-inflammatory bacteria and letting harmful microbes multiply. Third, toxins leak through the compromised gut wall into the bloodstream, triggering the kind of chronic, low-grade inflammation linked to obesity, diabetes, and heart disease.

Related: Registered Nutritionist Shares Exactly What Happens to Your Gut When You Eat Greek Yogurt Every Day

Yet the clinical evidence is far from settled. Anne Suelzer, MBA-RDN, LDN of HealthLoft, stresses that most of these dramatic findings stem from animal studies using additive doses much higher than what people actually consume.

“What we really haven’t tested is what happens after decades of consuming small amounts of many different additives together,” Suelzer points out. “So I’d call this a reasonable concern worth studying, rather than a proven harm.”

Suelzer also clarifies that the “scarring” described by researchers is a theoretical metaphor for altered microbial balance, not literal physical scar tissue. There are currently no validated blood, stool, or commercial microbiome tests that can diagnose gut damage from processed foods. Routine inflammation markers can spot a flare-up, but they cannot tell a doctor what you ate.

Untangling the blame is just as complicated. Ultra-processed foods combine chemical additives with a severe lack of fiber, making it hard to pinpoint what actually triggers irritation.

“This is one of the hardest things to untangle, because processed foods change many variables at once,” Suelzer explains. “Animal research also shows that a low-fiber diet can thin the gut’s protective mucus layer on its own. The most likely answer is that both matter and may amplify each other, though we can’t say yet how much each contributes.”

Instead of stressing over every single additive on a label, the best defense is simply building meals around whole, fiber-rich foods like vegetables, beans, nuts, and whole grains that naturally protect the gut barrier.

Related: As Dietitians, These Are the Most Trusted Probiotics We Recommend to Patients to Optimize Gut Health

Experts

• Anne Suelzer, MBA-RDN, LDN of HealthLoft

To build long-lasting energy, a blend of the right nutrients is key. Carbohydrates provide your body with its primary source of fuel, while protein helps maintain muscle and keeps you feeling satisfied. Healthy fats support brain and heart health while helping you stay energized throughout the day, and fiber benefits digestive health.

To help figure out what foods to stay stocked up on, we asked registered dietitians to share their favorite snacks that are guaranteed to keep energy up when you’re on the verge of a midday slump. Read on for their top four picks.

Related: We Asked Dietitians for the Best Low-Sugar Protein Bars That Skip Sugar Alcohols. Here Are Their Top 6 Picks

4 Snacks to Give You More Energy Than a Cup of Coffee

Trail Mix

“If lunch was small or several hours ago, a substantial snack may do more for your energy than another cup of coffee, like trail mix with nuts like almonds, pistachios, walnuts with dried fruit and dark chocolate,” says Danielle Hendrix, RD, LD, CEDS, of Health Loft.

A snack like trail mix gives you a little bit of everything. You get carbohydrates from the dried fruit to fuel your brain for quick energy and concentration, along with protein, healthy fats, and fiber from the nuts to keep you feeling fuller for longer. Dark chocolate adds antioxidants along with a little sweetness for the perfect treat.

Carrots and Greek Yogurt Ranch

“I’m a big fan of pairing a produce with a protein and fat source for sustainable energy,” says Katie Whitson, MS, RDN, LD, of Health Loft. “A good example of this would be carrots paired with a Greek yogurt ranch dipping sauce.”

Ranch may not be the most nutritious condiment on the shelf, but you can easily make it healthier by using plain Greek yogurt mixed with ranch seasoning powder. It has a thicker consistency, but it’s a worthy substitute and also adds a nice boost of protein to your snack. Carrots are a great crunchy carb packed with fiber and beta-carotene, which the body converts into vitamin A.

Pita and Cucumber with Hummus

Pairing pita and cucumber slices with a serving of hummus gives you a well-rounded snack packed with healthy carbs, fiber, and plant-based protein. Pita packs carbohydrates for energy, cucumbers are high volume and keep you hydrated, and hummus adds protein, fiber, and healthy fats. A two-tablespoon serving of hummus provides about 2 grams of protein, 5 grams of fat, and 1 gram of fiber. And with so many flavors available, it’s easy to find one you enjoy to keep coming back to this low-effort healthy snack.

Apple Slices with Peanut Butter

Bet you can’t remember the last time you had apple slices with peanut butter. When you pair up options like this, it allows blood sugar to rise and fall more gradually, helping you stay fuller for longer and maintain more sustained energy. Whitson suggests apples and peanut butter because apples provide carbs for energy, along with fiber to keep you full, while peanut butter adds protein and healthy fats to maintain that energy.

Related: Feeling Constantly Tired? A Dietitian Reveals 3 Popular Healthy Habits Ruining Your Energy

Experts

• Danielle Hendrix, RD, LD, CEDS, of Health Loft
• Katie Whitson, MS, RDN, LD, of Health Loft

Eating at night isn’t automatically a problem, even when weight loss is your goal. And you don’t need to ignore genuine hunger or go to bed with a growling stomach to make progress.

There’s also no magical food that burns fat while you sleep. But the right bedtime snack can help satisfy your hunger, keep you from grazing endlessly in the kitchen, and make it easier to settle in for the night.

Here’s what dietitians want you to know about nighttime eating, plus some satisfying snack ideas worth keeping in your back pocket.

Want the latest fitness advice and workouts to tackle any adventure? Sign up for our Blueprint newsletter.

Does Eating Late at Night Actually Cause Fat Gain?

Let’s clear this one up right away. “Short answer: no,” says Anna Kallianteri, RD. The research suggests that what and how much you eat across the whole day matters more than the time on the clock, she adds. 

Dr. Theresa DeLorenzo, a sports, menopause and body image dietitian and nutrition science professor at Russell Sage College, agrees. “Despite the rumors, our metabolism does not shut off at night,” she says. So where did the ‘no eating after 8 p.m.’ rule come from?

The research does often link nighttime eating with weight gain, but when you look closer, the reasons often come down to eating more calories overall, mindlessly snacking while watching TV, or reaching for food out of habit rather than hunger. In other words, the issue often isn’t when you’re eating. It’s what’s happening around those eating habits and how they fit into your overall intake.

Kallianteri sums it up nicely: “When late-night eating becomes overeating, when we’re tired or distracted, it can add up without us noticing.”

Related: I’m a Clinical Weight-Loss Practitioner. These Are the Best Weight-Loss Diets That Actually Work

What Dietitians Look for in a Late-Night Fat-Loss Snack

Not all snacks are the same for weight loss, especially right before bed. “Look for something modest in size that pairs protein or fiber with a little healthy fat,” recommends Kallianteri. “That combination may help you feel satisfied rather than reaching for a second snack.”

Here’s your balanced nighttime snack checklist:

• Protein: Protein is the most filling macronutrient, so it’s your friend when you want a snack that actually helps you stop snacking. Research on pre-sleep protein has found it supports muscle repair, which is great if you’re losing weight and want to keep your muscle mass.
• Fiber: Fiber slows digestion, which helps you feel full and keeps blood sugar from spiking and crashing. Fruits, vegetables, whole grains, beans, nuts, and seeds are all good sources. DeLorenzo also sees nighttime snacks as an opportunity: “Nighttime snacks can be a great way to top off your fruit or vegetable intake.”
• Low Glycemic Load: Glycemic load measures how much a food will raise your blood sugar. Foods with a low glycemic load release sugar slowly, while sugary, refined snacks spike it more quickly. 
• Portion Control: Think “snack,” not “fourth meal.” Around 150 to 200 calories is a good sweet spot for most people. It’s enough to tamp down on hunger before bed without making you feel stuffed or uncomfortable.

Related: The Crucial Workout and Nutrition Changes You Need to Make the Second You Start a GLP-1, According to Top Fitness Experts

The 7 Best Late-Night Snacks for Fat Loss & Blood Sugar Balance

A bedtime snack can absolutely fit into a weight-loss plan. Choose something you enjoy that helps satisfy your hunger, and consider including protein or fiber when you want a snack that’s more filling. Pay attention to portions when they’re helpful, but don’t confuse eating the smallest possible snack with making the best choice.

1. Greek Yogurt With Berries

If you want something sweet before bed, start here. Three-quarters of a cup of plain, nonfat Greek yogurt delivers about 17 grams of protein, and a handful of berries adds natural sweetness, fiber, and plenty of flavor. It’s a great option when you want a snack that feels a little more substantial than a piece of fruit. If you’re looking for something that more closely resembles dessert, add a few dark chocolate chips. 

2. Apple or Pear Slices With Nut Butter

There’s a reason this combo is a classic. The fruit provides soluble fiber, and peanut or almond butter adds healthy fats and a little protein to make your snack more satisfying. For a simple, balanced option, pair a small apple or pear with about a tablespoon of nut butter. One thing to keep in mind: nut butter is nutritious, but it’s easy to eat more than you realize straight from the jar. A quick scoop into a measuring spoon can help you build a snack that fits your goals without giving up the food you love.

3. Whole-Grain Crackers With Cheese or Hummus

Sometimes you want something crunchy and salty. Pair a serving of whole-grain crackers with cheese for a protein boost, or reach for hummus for a plant-based option with fiber and some protein. Look for crackers that list a whole grain as the first ingredient, and check the label for fiber. This combination gives you more nutritional staying power and helps prevent turning your bedtime snack into a whole box of crackers.

4. Whole-Grain Pretzels With Peanut Butter or Hummus

DeLorenzo suggests whole-grain pretzels with a dip are an easy go-to. Pairing them with peanut butter or hummus adds flavor and makes your snack more satisfying than pretzels alone. Just remember that not every pretzel labeled “whole grain” is especially high in fiber, so check the nutrition label. And rather than eating straight from the bag, portion some into a bowl and add your dip. You get to enjoy your snack without losing track of how much you’ve eaten.

5. Fruit and Cheese

Try grapes with a few slices of cheese or pineapple with cottage cheese. The fruit adds natural sweetness and fiber, and the cheese gives this snack more staying power. It’s especially handy when you want a little something to eat but don’t feel like preparing anything. 

6. Air-Popped Popcorn

Popcorn is a whole grain, and three cups of air-popped popcorn contain roughly 100 calories and more than 3 grams of fiber. That’s a pretty generous bowl for a relatively modest calorie count. Season it with spices like garlic powder, smoked paprika, nutritional yeast, or a drizzle of olive oil. If popcorn alone doesn’t quite hit the spot, pair it with a small handful of nuts. 

7. Trail Mix

Trail mix is a great option when you’re craving something sweet, salty, and crunchy all at once. Try making your own with almonds, pumpkin seeds, dried cherries, and a few dark chocolate chips. Because nuts and dried fruit are concentrated sources of calories, start with a small bowl or a portion of about ¼ cup, then adjust based on your hunger. 

Related: Dietitians Reveal 9 Everyday Foods They Recommend to Support Testosterone Levels Naturally

Common Late-Night Snacking Mistakes to Avoid

A bedtime snack isn’t always a problem. But a few everyday habits can make it harder to recognize your hunger, enjoy what you’re eating, and feel satisfied when you’re done. Here’s what dietitians want you to keep in mind.

• Eating straight from the bag in front of a screen. Both of our experts named this one first. “The biggest one is eating straight from the packet in front of a screen, which makes portions easy to lose track of,” says Kallianteri. DeLorenzo sees the same thing: “A mistake a lot of people make when having a nighttime snack is mindlessly eating chips or cookies in front of the TV.”
• Under-eating during the day. If you “save” calories all day, your hunger will likely collect the debt at night. “I also often see people under-eating earlier in the day and then arriving at the evening ravenous,” says Kallianteri. Regular, balanced meals with protein and fiber earlier in the day are one of the best ways to tame nighttime cravings.
• Skipping the pause. DeLorenzo recommends slowing down before you snack. “The best way to have a nighttime snack is to pause and evaluate what you feel like having,” she says. “Put a serving of what you are going to have in a bowl. And then pay attention and eat mindfully while having your nighttime snack.”
• Mistaking tiredness for hunger. Kallianteri also points out that people often reach for food when they’re actually just tired. If you’ve had dinner and a snack and you’re still rummaging through the pantry, it might be your bedtime calling, not your appetite.

The Bottom Line

You don’t need to fear the fridge after dark. Remember, there’s no magic snack that burns fat while you sleep, but you also don’t have to ignore your hunger just because it’s late. If you want something to eat before bed, start with foods you enjoy. Greek yogurt with berries, apple slices with peanut butter, crackers with cheese, or popcorn with a cheese stick are all options that combine satisfying flavors with helpful nutrients. Eat enough during the day, give yourself a chance to enjoy your snacks, and notice whether your nighttime routine is working for you.

You grab a protein bar between meetings, thinking it’s a smart choice. But an hour later, your stomach is bloated and gassy, and you’re wondering what went wrong. If that sounds familiar, you might be overlooking one key ingredient: sugar alcohols. 

With roughly 7 in 10 Americans actively trying to eat more protein, the grocery aisle is flooded with low-sugar options. But to keep the calorie count down, many brands quietly load their recipes with artificial polyols that wreck your gut. As a registered dietitian, these are the best low-sugar protein bars that actually skip the sugar alcohols so you can hit your daily targets without the GI distress.

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The Best Protein Bars Without Sugar Alcohols for 2026

Best High Fiber Option: Trubar Pro High Protein Bar

Trubar Pro delivers 18 g of protein from brown rice and pea protein, with about 6 grams of total sugar (3 grams added sugar) and about 250 calories, depending on the flavor. It also packs a whopping 12 grams of fiber and contains no sugar alcohols. Trubar uses a blend of cane sugar, rice syrup, grape juice, and monk fruit for sweetness. Monk fruit is not a sugar alcohol, but it is low carb and low calorie. If you’re not used to this much fiber, ease yourself into it with half a bar and be sure to drink plenty of water.

Best Whey Option: PowerCrunch Triple Chocolate Protein Wafer

PowerCrunch’s Triple Chocolate bar has 13 grams of protein from hydrolyzed whey, whey isolate, and milk protein isolate, plus 5 grams of added sugar from sugar and fructose. It’s a light, crispy wafer that tastes delicious as a quick snack on the go. What it does well is deliver fast-digesting protein, which makes it a convenient post-workout bar to toss in your gym bag. Pair it with a banana or a handful of grapes if you want carbs to help refuel. 

Related: Forget Chalky Protein Powders. Dietitians Point to a Cheap Plant Staple That Packs 10 Grams of Protein per Serving

Best Pre-Workout Snack: GoMacro Peanut Butter Chocolate Chip MacroBar

The Peanut Butter Chocolate Chip MacroBar has 290 calories, 11 grams of protein from sprouted brown rice and pea protein, and 2 grams of fiber. The 7 grams of added sugar come from brown rice syrup and the coconut sugar in the chocolate chips. With nut butter fat and plenty of carbs, it’s a great pre-workout option. Eat one about 45 to 60 minutes before a run, a hike, or a gym session. It’s also a solid mid-afternoon bridge when dinner is still hours away.

Best Low Sugar Pick: KIND Protein Max Bar

If you want a protein bar that tastes like real food, KIND Protein Max is the one. Whole nuts and a rice crispy texture give it a satisfying crunch, and it has just 1 g of total sugar. The sweetener is allulose, a rare sugar that tastes like regular sugar but is mostly not digested, so it doesn’t spike blood sugar. It’s also not a sugar alcohol, which makes it a good fit for sensitive stomachs. The bar delivers 20 grams of protein from soy protein isolate and an impressive 10 grams of fiber from chicory root, so it keeps you full for hours. That makes it a great pick for a busy workday, when you need something to hold you over between a late breakfast and a delayed lunch.

Best Plant-Based Option: Aloha Organic Chocolate Chip Cookie Dough Bar

Aloha’s Chocolate Chip Cookie Dough bar has 14 grams of protein from brown rice and pumpkin seed protein, 10 grams of fiber, and 240 calories. Its 4 grams of added sugar come from tapioca syrup, brown sugar, cane sugar, and the chocolate chips. I recommend it as a mid-morning snack to bridge breakfast and lunch, especially if you tend to get hungry before noon. Plus, Aloha’s fandom is strong for a reason: their bars taste yummy, and they often release new flavors.

Best Meal Replacement: Perfect Bar Protein Plus Prebiotics

Perfect Bar’s Protein + Prebiotics refrigerated bar has 20 grams of protein from peanut butter and grass-fed whey, plus added prebiotic fiber. One bar has 330 calories and 6 grams of fiber, including 3 grams of prebiotic fiber from chicory root. Organic honey is its only sweetener, adding about 10 g of added sugar. That’s more calories and sugar than the others, which is why it works as a mini-meal instead of a light snack to hold you over. Keep one in the fridge for a rushed breakfast, or for lunch at your desk when back-to-back meetings eat your break.

Related: I’m a Certified Sports Nutrition Coach. I Swear by These 15 Whey Protein Powders to Build Muscle

Can Sugar Alcohols Cause Bloating and Gut Issues?

Often, yes. Protein bars include sugar alcohols like maltitol, sorbitol, and erythritol to keep added sugar low while still tasting sweet. Your body doesn’t fully absorb them, and instead of being quickly absorbed in the small intestine like sugar, they travel to the colon, where gut bacteria ferment them. That can mean gas, bloating, cramping, and diarrhea.

There’s no guideline on how to limit sugar alcohols, but many people start noticing symptoms somewhere around 10 to 15 grams in a day. Maltitol and sorbitol tend to be the harshest during digestion, while erythritol is usually better tolerated. Your personal mileage may vary, especially if you have IBS or another sensitive gut. 

How Dietitians Evaluate a Low-Sugar Protein Bar

As a dietitian, when I’m reading a label, here’s what I evaluate first:

• Protein-to-sugar ratio. I want at least 10 to 15 grams of protein with under 5 to 8 grams of total sugar. If the sugar is close to the protein, it’s closer to a candy bar.
• Added sugars vs. natural sources. The type and quality of sweetener matters. Sugar from dates or fruit comes with some fiber and nutrients, so it’s not the same as added syrup. Check the “Added Sugars” line, not just total sugar, to understand how much sweetener is in each serving.
• Protein bar vs. meal replacement. A protein bar is a snack, and I would expect it to land in the range of 150 to 250 calories. A meal replacement is more substantial, with more calories and a mix of protein, fat, and carbs to keep you full. Neither is better, but they do different jobs, so choose your bar based on the purpose it’s serving in your day.
• Bonus points for fiber. Three or more grams of fiber help increase feelings of fullness and blood sugar levels after snacking.

How to Spot “Hidden” Sugar Alcohols on Nutrition Labels

Sugar alcohols are easy to miss if you only read the front of the package. Here’s where to look.

• On the Nutrition Facts panel: Find “Total Carbohydrate.” Underneath, you’ll often see “Sugar Alcohol” listed on its own line. Not every brand lists it, because manufacturers are only required to when they make a claim like “sugar free” or “low sugar.” 
• On the ingredient list: Scan for words ending in “-ol,” such as maltitol, sorbitol, xylitol, erythritol, mannitol, and lactitol. Ingredients are listed by weight, so the earlier a sugar alcohol appears, the more the bar contains.
• On the front of the package: Be skeptical of claims like “sugar free,” “keto friendly,” or “net carbs.” They often signal that sugar alcohols are the main sweetener.

The Bottom Line

The best protein bar for you is one where you feel good after eating: no digestive distress, stable energy, and not hungry again in 30 minutes. Focus on finding one with a solid protein source, minimal added sugar, a little fiber, and an ingredient list you can mostly read. If your gut has been giving you trouble, cutting back on sugar alcohols is a simple experiment worth trying.

And if your first thought is to double-check whether this stuff is even legal, you are not alone. Hemp spent decades trapped in a bizarre legal gray zone, but in reality, it is just a nutty, low-maintenance superfood sitting on your grocery shelf. This often-misunderstood plant is accessible, affordable, and incredibly good for you. 

Here’s more about hemp’s backstory, plus ways to make this nutrient-rich plant a more substantial part of your wellness routine. And while it’s an almost euphoric feeling to take in all those extra nutrients—no, hemp will not make you high. 

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What is Hemp?

Hemp is a form of the cannabis sativa plant and has been grown throughout the world for centuries. Products of this incredibly fast-growing plant have been used for textiles, rope, sails, clothing, footwear, and yes, even food. 

Hemp seeds have an outer (edible and very crunchy) shell that can be removed to reveal a small, soft, and pleasantly chewy hemp “heart.” Hemp hearts have a mild, toasted, and slightly sweet flavor. That outer shell is where you will find ample amounts of insoluble fiber to help promote digestion. Whole hemp seeds are often ground into powders that are plentiful in both protein and fiber. 

Hemp oil is extracted from whole seeds and can be used for culinary as well as topical purposes. It has a distinctive earthy flavor with subtle grassy notes. Hemp milk is made from hemp seeds that have been combined with water, blended, and strained. It has a creamy texture and a hint of that nutty flavor.  

The nutrition profile of hemp hearts is impressive. Three tablespoons (30 grams) of hemp hearts contain 180 calories, 15 grams of fat, 1 gram of each carbs and fiber and 10 grams of protein. This portion of hemp also includes 20 percent of the daily recommendation for iron, 45% of daily magnesium, and a slew of B vitamins. Hemp is rich in polyunsaturated fats, particularly omega-3 and omega-6 fatty acids that are coveted for their impacts on inflammation, circulation, and cellular health. The protein composition of hemp is also special; unlike most other plant-based proteins, hemp contains all nine essential amino acids, like soy and quinoa.

Hemp is also rich in polyphenols–plant-based compounds with antioxidant properties that fight inflammation and protect healthy cells throughout the body. 

Related: This Is Exactly What Happens to Your Gut When You Eat Chia Seed Pudding Every Day, According to a Registered Dietitian

Key Health Benefits of Hemp

Hemp is a nutrient powerhouse. Increasing intake of this fiber-rich plant-based protein is not only beneficial for gut health, but since it contains all 9 essential amino acids, it also has the potential to benefit muscle health in a similar fashion to animal-based sources. The micronutrients in hemp, including magnesium, potassium, and calcium, also benefit muscle performance and maintenance of lean body mass. 

Hemp is also low in saturated fat and rich in heart-healthy, polyunsaturated fats. This nutritional profile, coupled with its polyphenol content and plentiful load of micronutrients, may help in the prevention of cardiovascular disease. Not to mention that hemp oil has been linked to improved skin and reduced dermatitis.

How to Use Hemp

With a subtle, nutty flavor, hemp hearts blend seamlessly into almost anything without hijacking the taste of your meal. You can toss a spoonful onto your morning oatmeal, cottage cheese, yogurt, PB&J, or avocado toast, or mix them straight into salads, warm soups, muffin batter, and smoothies for an instant protein bump. Just make sure to pop the bag in the fridge after opening to keep those healthy fats tasting fresh.

When you are working with hemp oil, skip the frying pan and whisk it straight into salad dressings or pestos instead. Its rich, earthy flavor is fairly pronounced, so a small drizzle goes a long way. If you prefer liquid options, hemp milk makes a remarkably creamy, dairy-free base for morning coffee, post-workout smoothies, and savory soups when you want a plant-based swap that holds up without curdling.

Related: Stanford Nutrition Scientist Says Healthy Eating Comes Down to One Simple Rule

Hemp Frequently Asked Questions

Does hemp make you high?

No, hemp foods are derived from hemp seeds, which contain little or no THC, the psychoactive component found in the leaves of some cultivars of cannabis. 

Is it ok to eat hemp seeds every day?

Yes, so many good reasons to eat more hemp, and since they are so easy to add to recipes you already love, they are an effortless nutrient booster. 

Which is better, chia or hemp seeds? 

Hemp and chia both have redeeming nutritional qualities. They vary greatly in texture, flavor, and nutritional differences, but there is room for both in a healthy diet. 

Where can I get hemp products?

Hemp hearts, oil, and milk are widely available at stores and online. Look for bagged hemp hearts from trusted brands like Bob’s Red Mill.  Manitoba Harvest has an extensive line of various hemp products, including hemp hearts, hemp seed protein powder, crunchy clusters, and packets of super seed oatmeal, which are great for travel.  Look for cartons of shelf-stable, flavored and unflavored hemp milk from brands like Pacific Foods at Walmart and Whole Foods Market.

Some of the most common daily habits that contribute to fatigue include inadequate hydration, eating very large meals, relying heavily on highly processed foods that provide calories but relatively little protein or fiber, and using caffeine or energy drinks to compensate for inadequate food or sleep. Most of us are guilty of at least one of these every now and again. But some of the more detrimental habits have less to do with what you’re eating, and more to do with whether you’re eating enough in the first place.

“There’s a difference between having enough energy to get through the day and having enough fuel to perform at your best,” says Michael Rogers, PhD, CSCS, FACSM, FAAAJ, of Wichita State University. “The body is very good at compensating when food is limited, but constantly asking it to compensate for inadequate nutrition is not the best strategy for maintaining energy, performance, or recovery. What matters most is consistently giving the body the fuel and recovery it needs.”

In other words, it’s time to fuel up.

Related: 4 Foods a Dietitian Thought Were Healthy Until They Started Counseling Patients

Dietary Habits That Leave People Feeling Sluggish

Not Eating Enough

When your energy intake consistently falls short of what your body uses, it has less fuel available to support everyday functions, physical activity, and recovery. Make sure your daily calories are enough to support activity levels.

“People trying to lose weight sometimes restrict calories too aggressively, while busy or physically active individuals may unintentionally consume less energy than their bodies need,” Rogers says. “Over time, this can lead to persistent fatigue, reduced exercise performance, and difficulty recovering from physical activity.”

Skipping Meals

Skipping meals or going long periods without eating can also leave some people feeling sluggish, particularly when combined with physical activity. Although the body has mechanisms for maintaining blood glucose between meals, consistently failing to consume enough food can make it difficult to meet daily energy needs.

Restricting Carbs

Another common problem, especially among physically active people, is unnecessarily restricting carbohydrates. Carbs are particularly important when exercise becomes demanding. Muscle glycogen provides a readily available source of energy, and when those stores become depleted, maintaining exercise intensity becomes increasingly difficult.

“Carbohydrates have developed a somewhat undeserved negative reputation, but they play an important role in supplying energy to the brain and working muscles. Individuals who exercise regularly but consume insufficient carbohydrate may have difficulty maintaining their muscle glycogen reserves, which can reduce their ability to sustain demanding exercise,” Rogers explains.

Related: Registered Dietitians Break Down What Actually Happens to Your Body When You Eat an Apple a Day

Experts

• Michael Rogers, PhD, CSCS, FACSM, FAAAJ, of Wichita State University

The new findings, reported October 18, come from an analysis of nearly 90,000 adults. Scientists suspect the sugar, called Neu5Gc, could trigger inflammation that contributes to diabetes, potentially explaining part of red meat’s relationship with the disease.

Next: What Eating Too Much Saturated Fat Really Does to Your Heart, According to Experts

Scientists Identify a Sugar Your Body Doesn’t Make

Neu5Gc occurs naturally in beef, lamb, and other mammalian meats. Unlike most mammals, humans cannot manufacture the molecule, although they can absorb it through food.

Researchers believe the immune system may recognize Neu5Gc as foreign, producing antibodies that contribute to persistent inflammation.

“Our findings support chronic inflammation as a specific mechanism linking red meat consumption with T2D,” said lead researcher Leopold Fezeu, MD, PhD, of Université Sorbonne Paris Nord.

The French NutriNet-Santé study followed 89,953 adults for a median of 7.2 years, recording 966 new diabetes cases.

Next: Type 2 Diabetes Went Into Remission for 54% of Patients After Making 2 Changes

Why Dairy Didn’t Show the Same Diabetes Risk

Participants consuming the most meat-derived Neu5Gc had a 63% higher relative diabetes risk than those consuming the least. Yet Neu5Gc from dairy showed no significant association.

“There may be differences between sources, or other components of red meat may contribute,” Fezeu explained.

The distinction matters because it suggests the molecule’s dietary source, not simply its presence, could influence the observed relationship.

However, the association weakened and lost statistical significance after researchers adjusted for total red meat consumption. That makes it impossible to isolate Neu5Gc as the cause.

Next: Scientists Tested a Popular Blood Sugar Monitor and Found an Unexpected Benefit

What the Findings Mean for Your Diet

The results remain preliminary and observational. They don’t prove that eating beef causes diabetes or that eliminating Neu5Gc prevents it.

“Future research should explore whether reducing exposure to meat-derived Neu5Gc” could help prevent diabetes, Fezeu said.

For now, the practical takeaway is straightforward: Consider replacing some red meat with poultry, beans, or other plant proteins. The research offers another reason to examine protein choices, not a reason to panic over an occasional steak.

Next: What Time-Restricted Eating Does to Your Body, According to Experts

Related: Scientists Tested Intermittent Fasting and Found a Surprising Fat-Loss Advantage

The study, published in the British Journal of Nutrition, found that the additional fat loss did not translate into significantly greater overall weight loss. Researchers also identified a potentially concerning change in metabolism.

Related: What Time-Restricted Eating Does to Your Body, According to Experts

An Eight-Hour Eating Window Made a Difference

The MACRO randomized clinical trial followed 100 adults ages 20 to 60 with severe obesity for 12 weeks. Researchers assigned participants to two calorie-restricted diets, with both prescribed approximately 60% of their estimated daily energy expenditure.

One group consumed meals between 10 a.m. and 6 p.m. The other reduced calories without following a restricted eating window.

By the end, the fasting group had lost approximately 7.7 pounds of fat, compared with 5.3 pounds in the conventional calorie-restriction group.

However, total weight loss was similar: approximately 9.5 pounds versus 8.4 pounds, respectively.

The distinction matters because losing body fat and losing overall body weight are not necessarily the same thing. Researchers measured body composition using DXA scans rather than relying exclusively on bathroom-scale readings.

Related: Why You’re Not Losing Weight Eating ‘Healthy,’ According to Dietitians

Researchers Found a Potential Metabolic Drawback

The additional fat loss came with another finding: participants practicing time-restricted eating experienced a greater decline in resting metabolic rate, the energy their bodies burn at rest.

The researchers concluded that combining fasting with calorie restriction “does not enhance weight loss,” despite the modest improvement in fat-mass reduction.

They also reported evidence suggesting greater metabolic adaptation, which could complicate efforts to maintain weight loss over time. However, the study lasted only 12 weeks, so long-term outcomes remain uncertain.

The findings reinforce an important distinction. Intermittent fasting may help some people structure their eating, but a shorter eating window is not automatically a superior weight-loss strategy.

For readers considering fasting, the practical question is whether the schedule makes balanced eating and a sustainable calorie deficit easier.

Related: Scientists Put Mice on a Vegan Diet and Noticed Something New Within Just Days

“Because of the fiber content in apples, they can also make for a satiating snack when paired with a protein,” says Katie Whitson, MS, RDN, LD, of Health Loft. “Apples can also reduce systemic inflammation and lower circulating cholesterol.”

Related: This Is Exactly What Happens to Your Gut When You Eat Chia Seed Pudding Every Day, According to a Registered Dietitian

Health Benefits of Apples

Apples are a simple, accessible way to add fiber and other beneficial plant compounds to your diet. They contain pectin, a type of soluble fiber that supports digestive health and may help modestly lower LDL, or “bad” cholesterol. Apples also contain polyphenols, including quercetin, which have antioxidant and anti-inflammatory properties that may help protect cells from damage.

“One of my biggest recommendations is to eat the whole apple, including the skin, rather than relying on apple juice,” says Heather Ritter, MS, RDN, LDN, CIEC of Health Loft. “The skin contains a substantial amount of the fruit’s fiber and polyphenols. You’ll get the most benefit by incorporating apples into an overall varied diet rather than treating them as a single food that can prevent disease.”

The fiber in apples supports bowel regularity and helps moderate the rate at which carbohydrates are digested and absorbed. Apples also contribute to a heart-healthy eating pattern, and research has linked greater apple consumption with favorable cardiovascular and metabolic outcomes. For weight management, apples are an especially smart snack as their combination of fiber, water, and natural sweetness promotes fullness with relatively few calories. Pairing one with peanut butter, nuts, or cheese adds protein and fat, making it a more well-rounded snack.

What Happens When You Eat an Apple a Day

“Eating an apple every day is a practical habit that can help you consistently meet your fiber needs. Over time, that additional fiber can support digestive regularity, gut health, and cardiovascular health as part of an overall balanced diet,” Ritter says.

Still, it’s important to remember that eating an apple daily isn’t a magic solution. You won’t necessarily experience dramatic changes in cholesterol, blood sugar, or weight from that one habit alone. The bigger takeaway is to be mindful of your overall daily eating pattern, physical activity, sleep, and other health behaviors.

Related: Registered Nutritionist Shares Exactly What Happens to Your Gut When You Eat Greek Yogurt Every Day

Experts

• Katie Whitson, MS, RDN, LD, of Health Loft
• Heather Ritter, MS, RDN, LDN, CIEC of Health Loft

Sources

• Association Between Apple Consumption and Physician Visits. JAMA Internal Medicine, 2015

In his new book, Food Sense: What to Eat and Why, released October 13, Gardner recommends eating well roughly 80 percent of the time. The rest leaves room for flexibility, making healthy habits easier to maintain.

Next: Heart Experts Say Stop Chasing Superfoods. They Want You to Do This Instead

Why the 80 Percent Rule Matters

Gardner, Stanford University’s director of nutrition studies, explained his approach in an October 14 interview with The Guardian.

His advice is to prioritize vegetables, fruit, beans, and other minimally processed foods without making every meal a rigid exercise in restriction.

The recommendation challenges the all-or-nothing thinking behind many popular diets. Instead of eliminating entire food groups, Gardner encourages people to build an eating pattern they can sustain.

That doesn’t mean nutrition science is settled on every question. But Gardner argues that researchers agree on more fundamental dietary principles than conflicting headlines suggest.

Next: Americans Are Spending $90 Billion on Protein Foods, but There’s One Big Problem

The Nutrition Debates That Distract From Better Eating

Protein targets, seed oils, supplements, and ultra-processed foods dominate today’s nutrition conversations. Gardner addresses those controversies in his book, drawing on decades of clinical research.

One distinction concerns processing. Gardner cautions against treating every packaged or processed product as nutritionally equivalent. Oats, for example, can undergo different levels of processing while remaining fundamentally the same food.

He also questions whether labels such as vegan or plant-based automatically indicate better nutrition. A diet can exclude animal products and still rely heavily on foods with limited nutritional value.

Related: 72% of Americans Think They Can Spot Ultraprocessed Foods, but Here’s the Catch

Next: I’m a Trainer: Americans Are Obsessed With Protein, but Most Are Missing One Key Nutrient

What to Change at Your Next Meal

Gardner’s preferred approach emphasizes whole foods and more plants, without requiring everyone to become vegetarian.

A practical starting point is to make vegetables, beans, or whole grains a larger part of dinner, then adjust portions of meat and other foods around them.

Related: Eating More Protein to Build Muscle? Research Reveals Where the Benefits Stop

“While the skin does directly convert the sun’s UVB rays into D3 once exposed, the winter months make this particularly difficult for several reasons,” says Carly Carnelli, RD, medical education specialist at Thorne. “As temperatures drop, people tend to bundle up, covering more of their skin and reducing direct sun exposure. UVB rays are also much lower in the winter, which, paired with shorter days and fewer hours of daylight, means limited opportunities for the body’s natural vitamin D production.

Where you live also impacts how easily you can maintain adequate vitamin D levels. Individuals living in the northern part of the U.S. may receive insufficient UVB exposure to support vitamin D production during winter. For example, someone living in these parts may only need about 10 to 30 minutes of summer sun exposure a few times a week, but they’ll need up to 2 hours daily during winter months for the same effect.

As a result, relying on sunlight alone to maintain vitamin D levels can be difficult for much of the season. When regular outdoor exposure isn’t enough or isn’t realistic, dietary sources and supplementation can help.

Related: I’m a Cardiologist. This Underrated Supplement Can Support Healthy Circulation and Blood Pressure as You Age

How to Maintain Vitamin D Levels During Winter

Making an intentional effort to eat more vitamin D-rich foods, such as salmon, sardines, and egg yolks, along with fortified foods, can help support healthy vitamin D levels. However, because relatively few foods naturally contain substantial amounts of vitamin D, diet alone may not provide enough to meet everyone’s needs. Combining food sources with supplementation, when appropriate, can help support adequate vitamin D levels.

“Vitamin D supplements are usually offered as D2 or D3, Carnelli explains. “Vitamin D can also be complemented by K2 for added benefits, such as supporting bone, heart, and blood vessel health.”

It’s also important to note that vitamin D is fat-soluble, meaning it’s best absorbed when taken with a fat-containing meal. Pair your vitamin D supplement with fatty foods like avocado, full-fat dairy, or nuts and seeds to help support optimal absorption.

Related: We Asked Doctors If Taking Daily Collagen Peptides Actually Rebuilds Connective Tissue. The Answer Surprised Us

Experts

• Carly Carnelli, RD, medical education specialist at Thorne

“The portfolio diet concept combines nuts, plant protein, soluble fiber, plant sterols, and monounsaturated fat,” says May Bakir, MD, FACC, triple board-certified cardiologist and founder of InfiniteHeart Health. “It lowered LDL-C by about 26 mg/dL, far more than any single snack, which is a useful framing: stacking these foods multiplies the benefit.”

Each food group offers its own cholesterol-lowering benefits, but combining them can have a greater impact. About 86 million U.S. adults age 20 and older have high cholesterol levels above 200 mg/dL, and while dietary changes aren’t always enough to manage high cholesterol on their own, the Portfolio Diet offers a practical starting point for improving your numbers and protecting long-term heart health.

Foods to Eat in the Portfolio Diet

Nuts and Seeds

“Nuts are the single best-supported snack for lowering LDL cholesterol, and are also one of the most consistently cardioprotective whole foods across meta-analyses of cardiovascular disease outcomes,” Bakir says.

Nuts and seeds provide unsaturated fats, fiber, and other heart-healthy nutrients. According to the 2026 ACC/AHA Dyslipidemia Guideline, one serving of nuts per day is associated with a 4.8 mg/dL reduction in LDL cholesterol. Try a variety to find your favorites, whether it be almonds, pistachios, walnuts, or cashews.

Related: This Cheap Pantry Staple Is One of the Best Foods to Help Lower Cholesterol, According to a Registered Dietitian

Oats and Soluble Fiber Sources

Oats contain beta-glucan, a type of soluble fiber that reduces cholesterol absorption in the digestive tract. Other sources of soluble fiber include barley, beans, lentils, and psyllium. Starting your day with a bowl of oatmeal topped with nuts is one way to start combining two cholesterol-friendly foods in a single meal.

Plant Protein

Foods like tofu, tempeh, edamame, and soy milk are rich in plant protein. Each option serves as a viable option for replacing animal products higher in saturated fat, which raises LDL cholesterol. Try adding tofu to a stir-fry, tossing edamame into a salad, or using tempeh in place of bacon for breakfast.

Monounsaturated Fats

Monounsaturated fats are the good kind of fats that can help lower LDL cholesterol when they replace saturated fats in your diet. Foods like avocados and extra virgin olive oil are excellent sources, with a 50-gram serving of an avocado containing about 5 grams of monounsaturated fat. Meanwhile, a tablespoon of extra virgin olive oil contains about 10 grams of monounsaturated fat, making up roughly 70 percent of its total fat content.

Plant Sterols

Plant sterols are naturally occurring compounds that help reduce the amount of cholesterol absorbed in the intestine. They’re found in small amounts in nuts, seeds, vegetable oils, and legumes, but can be consumed in supplement form.

Related: The 3 Grocery Foods a Cardiologist Never Buys to Protect Blood Pressure and Prevent Heart Disease

Experts

• May Bakir, MD, FACC, triple board-certified cardiologist and founder of InfiniteHeart Health

Sources

• 2026 ACC/AHA/AACVPR/ABC/ACPM/ADA/AGS/APhA/ASPC/NLA/PCNA Guideline on the Management of Dyslipidemia: A Report of the American College of Cardiology/American Heart Association Joint Committee on Clinical Practice Guidelines. Circulation, 2026

Even Anne VanBeber, PhD, RD, LD, professor in the Department of Nutritional Sciences of Texas Christian University, has made the mistake of thinking certain foods were healthy until she became a practicing dietitian and started counseling patients. Luckily, you can learn from the mistakes others have made and become a more informed shopper without too much hassle.

From breakfast staples to seemingly nutritious snacks, here are four common grocery store foods that may not be as healthy as their marketing leads on.

Related: Registered Dietitian Shares the Best Early Morning Pre-Workout Snack When You Have No Appetite

4 Grocery Store Foods That Aren’t As Healthy As They Seem

Breakfast Cereal

Breakfast cereal can be a convenient way to start the day, but many contain refined grains, added sugars, and sometimes, more fat than you might anticipate. VanBeber recommends looking for cereals made with whole grains like bran, germ, and endosperm. Together, these provide fiber, vitamins, minerals, and other beneficial nutrients. Another useful guideline is to look for a carb-to-fiber ratio of around 5:1. Meaning, aim for roughly five grams of carbohydrates for every gram of fiber.

“Cereals shouldn’t have more than 3 grams of fat per serving,” VanBeber says. “Fat is often used in the cereal industry to help ingredients adhere to the grains. There will be some natural fat in whole grains, but it’s minimal.”

Granola Bars

Granola and breakfast bars are often marketed as nutritious and convenient options for busy mornings or quick snacks. Certainly, some brands are rich in whole grains, fiber, and protein, but many cheaper ones can be close to candy bars in their nutritional makeup, with added sugars and little to no fiber.

The same label-reading principles that apply to cereal can help you evaluate granola bars. Start with the ingredient list and look for whole grains near the beginning. Oats are a common whole grain ingredient, but a bar containing oats isn’t automatically a high-fiber or low-sugar choice. Next, check the carb-to-fiber ratio, aiming for that same 5:1 ratio, and look at how much added sugar each bar contains.

Flavored Yogurts

When shopping for yogurt, check the nutrition label for options with less than 10 grams of added sugar per serving. Many flavored yogurts can have as much as 20 grams of added sugars. The best approach is to purchase plain yogurt and add fresh or frozen fruit to the yogurt for natural sweetening. Notably, plain yogurt will have some sugar, but the amount is usually under 5 grams and comes from the lactose in milk.

Smoothies

Smoothies can be quite high in sugar. Again, here’s where that 5:1 carb to fiber ratio comes into play. Fruit-rich smoothies will contain more natural sugars, but too many carbs from natural sugars can still have a negative effect on post-meal blood sugar spikes. Instead, look for smoothies that also contain a serving or two of vegetables.

“A smoothie should also contain a good amount of protein and some good fats if it’s consumed as a meal,” VanBeber says. “Many whole foods can be used as protein and fat choices in smoothies: milk, cottage cheese, yogurt, nuts, seeds, nut butters, tofu, plant milks, and protein powders. Aim for 20 to 30 grams of protein in the smoothie as a meal replacement.”

Related: Always Tired by 3 p.m.? Registered Dietitians Say One Seemingly Healthy Snack Could Sabotage Your Energy Levels

Experts

• Anne VanBeber, PhD, RD, LD, professor in the Department of Nutritional Sciences at Texas Christian University

“Granola bar snacks are often higher in refined carbohydrates,” says Danielle Hendrix, RD, LD, CEDS, of HealthLoft. “While the carbohydrates provide a quick boost of energy, the lack of protein, fiber, and fat means there’s nothing to sustain that energy, thus leading to an energy crash.”

Unlike complex carbohydrates found in fiber-rich foods like whole grains and beans, refined carbs digest more quickly, allowing glucose to enter the bloodstream faster. Take a Nature Valley Oats ‘n Honey granola bar, for example. A two-bar serving provides 29 grams of carbohydrates, but only 2 grams of fiber, 11 grams of sugar, and 3 grams of protein. So while that combo may be a solid source of quick fuel before a workout, it’s probably not the best choice when you’re trying to push through the workday.

Related: This Cheap Pantry Staple Is One of the Best Foods to Help Lower Cholesterol, According to a Registered Dietitian

“Granola bars often have a lot of added sugar in them,” says Carly Leanza, MPH, RDN, LDN, of HealthLoft. “The most popular granola bars have between eight and 12 grams of added sugar per serving. Having a snack concentrated with simple sugar and little to no protein or fat can cause our blood sugar to spike and then crash shortly after, leaving us feeling tired shortly after we have the snack.”

Comparatively, protein bars can be a different story, as long as they offer a substantial amount of protein with limited added sugars. Check the nutrition label rather than relying on front-of-package claims. If you swear by an afternoon granola bar, try eating it alongside Greek yogurt or a hard-boiled egg to slow digestion, promote satiety, and make your snack more satisfying.

Related: Registered Dietitian Shares the Best Early Morning Pre-Workout Snack When You Have No Appetite

Experts

• Danielle Hendrix, RD, LD, CEDS, of HealthLoft
• Carly Leanza, MPH, RDN, LDN, of HealthLoft

The midterm election is on from sea to shining sea, which means wall-to-wall advertising on any screen you might own between now and the first Tuesday in November. 

While many entities are fighting for the eyes and ears of American voters, one company is making a play for their stomachs instead. 

Johnsonville suggests sausage this fall 

That a company that sells smoked meats would want to find a way to use current events to, well, sell smoked meats does not come as a surprise, but this time Johnsonville has gone the extra mile to prove it is serious about helping in more way than one. 

Aside from shooting its own 30-second ad and creating mailers and other swag to mimic a real political campaign, Johnsonville also commissioned a survey by The Harris Poll to find out just how the public is feeling about politics these days. 

The answer? Not good. 

Eighty-one percent of Americans agree society has grown overly political, and 66% expect the 2026 midterm elections to make things worse by “intensifying the burden of politics and news.”

Even more than that — 74% — expressed dislike for political advertising, while 84% said they believe the estimated $10 billion being spent on campaign ads could be put to better use, such as in their own communities. 

Where does sausage come into all this? 

Well, Wisconsin-based Johnsonville’s Harris Poll survey also revealed more than 30% of respondents are so distracted by politics they forgot to figure out ahead of time what to put on their own table that evening. 

That’s an opening the clever marketers at Johnsonville hope to exploit. 

While they can’t tell anyone who to vote for, they can suggest something to eat: Sausage. 

“As a candidate, Sausage is focused on ‘kitchen table issues,’” Johnsonville VP of marketing Jamie Schmelzer said. “Specifically, what are we putting on the dinner table tonight? Sausage has a strong record: it’s delicious, versatile and a great value for feeding family, friends and neighbors. Americans have enough decisions to make. This is one Sausage can take off their plate.”

To support its candidate, Johnsonville has created bumper stickers, lawn signs, refrigerator magnets, hats, totes, a pin and oven mitt. 

They even came up with a catchy slogan, “A sausage in every air fryer.” 

They’ve also put together a campaign website complete with recipes such as sheetpan dinners and pasta pairings.

Raising money for a good cause 

This is about more than just selling food, though. 

Johnsonville wants to help feed the hungry with this campaign, too. 

Through a partnership with Hunger Free America, Johnsonville has promised $100,000 to fight food insecurity and is encouraging its Sausage constituents to join the cause through tax-deductible donations.

Election season or not, there is no time like the present for such efforts with more than 48 million Americans living in homes that are experiencing food insecurity. 

To donate to Hunger Free America, visit Sausage for Dinner 2026 or join the antihunger project at https://volunteer.hungerfreeamerica.org. 

Those struggling to put food on their table or need help obtaining free food can visit https://findfood.hungerfreeamerica.org/. 

More on the surveys 

According to Johnsonville, the data above came from surveys The Harris Poll conducted of 2,087 U.S. adults online in the middle of June on behalf of Johnsonville. 

Sample data is said to be accurate to within +/- 2.7 percentage points using a 95% confidence level. 

“Eating early in the morning right after waking up can be a challenge for some people,” says Matthew Landry, PhD, RDN, FAND, FAHA, at the University of California Irvine. “A banana provides enough calories to fuel you with some carbohydrates for energy without feeling too full.”

A medium-sized banana contains roughly 105 calories and 27 grams of carbohydrates, including about 14 grams of natural sugar. The sugars are helpful for providing quick, fast energy that’s available shortly after eating it. With less than a gram of fat and around one gram of protein, a banana is relatively light, making it a safe choice for people who don’t tolerate heavier foods well before exercise.

Related: Lower Blood Pressure and Reduce Risk of Heart Disease With a Dietitian-Approved Lunch Bowl

“I also like a banana because it can provide a bit of potassium,” Landry says. “Similarly, dates are carb-dense, contain essentially no fat and little protein, and are shelf-stable and portable.”

Potassium is an essential electrolyte that helps regulate fluid balance, support normal muscle contractions, and maintain nerve function during exercise. A medium banana contains about 422 milligrams of potassium, making it one of the most convenient ways to replenish the mineral.

The ideal window for your pre-workout snack, according to Landry, is about 30 to 60 minutes before exercise. If you’re short on time and only have 15 to 20 minutes before a workout, keep the snack light to reduce the risk of stomach upset. For longer, high-intensity, or demanding strength workouts, you may benefit from more substantial fueling.

Related: Magnesium Glycinate vs. Citrate: What’s the Difference? Registered Dietitian Explains Which Is Better for You

Experts

• Matthew Landry, PhD, RDN, FAND, FAHA, at the University of California Irvine

In 27 middle-aged and older adults, the answer was no. Resistance training improved muscle mitochondrial markers and most measures of leg-extensor performance, but nitrate-rich beetroot juice added no detectable advantage over nitrate-depleted placebo, according to the new European Journal of Applied Physiology study.

Related: Scientists Found a Surprising Longevity Benefit From Lifting Weights

Researchers Looked Inside the Muscle

The 2026 study randomized adults averaging 56 years old to drink 140 milliliters of nitrate-rich or nitrate-depleted beetroot juice daily while completing supervised total-body resistance training twice weekly.

Researchers took vastus lateralis muscle biopsies before and after the program and assessed mitochondrial biogenesis and remodeling, redox markers, peak force, strength-endurance and fatigue.

Their conclusion was unusually clean: “BRJ supplementation did not confer additional benefits with any of the outcomes.”

That matters because beetroot juice isn’t fringe sports nutrition. The Australian Institute of Sport classifies dietary nitrate/beetroot juice among Group A performance supplements, reserved for products with “strong scientific evidence for use in specific situations in sport.”

Related: 8 Foods Can Help Preserve Muscle After 50, but Experts Say There’s a Catch

Lifting Was the Part That Worked

The null result doesn’t mean dietary nitrate never helps exercise. A 2026 review published in Nutrients found beetroot juice “most consistently benefits endurance performance by reducing oxygen cost, improving exercise economy” and endurance outcomes, while neuromuscular effects were less uniform.

The NIH Office of Dietary Supplements likewise notes that beetroot has improved performance and endurance “to different extents” in several sports, “but not in all studies.”

Resistance exercise may be a harder target. A separate randomized dose-response study in resistance-trained men concluded dietary nitrate “does not impact resistance exercise performance at any of the doses assessed.”

Meanwhile, the training delivered. Lifting increased citrate synthase activity, a marker of mitochondrial content, changed proteins involved in mitochondrial adaptation and improved most leg-extensor performance measures.

Related: Eating More Protein to Build Muscle? Research Reveals Where the Benefits Stop

What This Means for Your Pre-Workout

This was a small study, and researchers say nitrate timing and dosage need further investigation. It also doesn’t erase evidence for beetroot juice in endurance settings.

But for adults lifting to preserve strength and muscle function with age, the hierarchy looks simple: Don’t let a promising supplement distract from the intervention that produced the measurable adaptation.

Related: Harvard Says It’s Time to Rethink the Ab Exercise Almost Every Guy Has Done

A new European Heart Journal meta-analysis pooled 87 randomized trials involving roughly 6,500 participants. Benefits generally began appearing around 30 to 40 grams of dry-weight whole grains daily, while the largest improvements across many measures clustered around 60 to 100 grams per day—roughly four to six servings.

“The findings provide randomized trial evidence that increasing whole grain intake can improve several established risk factors for cardiovascular disease,” lead researcher Helda Tutunchi, PhD, told The Washington Post.

Related: Heart Experts Say Stop Chasing Superfoods. They Want You to Do This Instead

What Changed Around the ‘Sweet Spot’

Researchers found modest improvements across several cardiometabolic markers. For each 48-gram-per-day increase, the analysis reported reductions in body weight, waist circumference and total cholesterol, along with smaller improvements in LDL cholesterol, triglycerides, fasting glucose and systolic blood pressure.

That breadth may matter more than any single dramatic result.

“The potential importance of whole grains may therefore come from having several relatively modest improvements across different risk factors occurring together,” Tutunchi told the Post.

The American College of Cardiology summarized the practical message similarly: replacing refined grains with minimally processed whole grains is “likely to yield modest but meaningful improvements in body weight, waist circumference and blood lipids.”

Related: Longevity Experts Say This Diet Habit Could Be More Powerful Than Counting Calories

Why More Isn’t Automatically Better

The 60-to-100-gram range shouldn’t become another nutrition rule to obsess over. Data at higher intakes were sparse, and the researchers cautioned that their dose-response findings should be “interpreted cautiously.”

“Further well-designed, longer-term trials are needed to more clearly define the intake range that may maximize health benefits,” the authors wrote.

There’s another reality check: The median trial lasted about eight weeks, and researchers measured risk factors, not whether participants actually suffered fewer heart attacks or strokes.

For everyday eating, that shifts the focus from chasing a perfect gram target to replacing refined grains. Oatmeal, brown rice, quinoa, barley and other minimally processed whole grains can move the diet in that direction.

Related: Scientists Tested 10 Longevity Diets and One Finding Stood Out

Drafted to the team in 2025 as a first-round rookie (drafted 15th overall), Sorber wasn’t available to take to the hardwood to help the Thunder last year due to an injury that sidelined him for the season. If you saw him play at Georgetown University and witnessed him averaging 14.5 points, 8.5 rebounds, and two blocks per game, then you can probably recognize just how unfortunate Sorber’s injury really was. 

That being said, ahead of Sorber’s official league debut, I had the pleasure of speaking with him. It became evident in our discussion that he’s incredibly motivated to play this year and show what he’s capable of on a professional level. And helping to fuel his NBA takeoff has been Quest products. He stands wholeheartedly with the Quest brand and its commitment to “create complete protein products, minimize carbs and sugar, and keep taste at the forefront.”

Beyond talking to the former Hoya about his high appreciation for the famous snacks, I was thrilled to speak to him about basketball. Not only did we chat about his own expectations for the season, but I let my curiosity get the better of me and I inquired what the OKC locker room has been like after the team’s hard-fought loss to the San Antonio Spurs in 2026’s Western Conference Finals. 

“Quest Has Been, Like, My Partner in Crime”

Men’s Journal: When you’re prepping and training to be ready for the season, what role does Quest play? 

Sorber: Yeah, Quest has been like my partner in crime, honestly. I can get protein in many different ways. It could be from a protein shake, a protein milkshake, or if I’m in a rush, I’ll get a Stack bar. Or if I’m just in the mood for something salty, I’ll get the bag of chips. So, Quest has plenty of different options of what I’m in need for.

Men’s Journal: Do you have a favorite Quest product? Let’s say you just finished training, and you want a snack.

Sorber: Okay, so if I’m done training and I want a snack, I’ll possibly go for their new dill picke chips. They have a very bold taste. 

Men’s Journal: Now, because I know you drink the protein shakes as part of your routine, do you have a go-to flavor? 

Sorber: Definitely the vanilla one.

Thomas Sorber’s Goal for the Season Is…

Men’s Journal: So let’s get into some basketball-related questions. Looking ahead into the new season, what are your individual goals? 

Sorber: You know, just to end out on the floor, honestly, because I haven’t played basketball. Well, I’ve played basketball, but it’s been a long time since my last live 5-on-5 game. So, honestly, just to be on the floor and help my team win games. 

Men’s Journal: Since you brought up the team, are your OKC teammates giving you advice and offering words of encouragement as you look to play your first NBA games?

Sorber: Yes, my teammates have definitely been encouraging. They’ve told me to push hard in the weight room and just stick to whatever the medical staff has to say, and I’ll be in a good spot. So, I’m just sticking to whatever they’re saying to me, and I’m just kicking ass. I’m just kicking my butt every day. 

Thunder’s Locker Room Sentiment: “New Season. New Play.”

Men’s Journal: And not to get in your team’s business, but I’m going to get in your team’s business. After the Western Conference Finals loss to the Spurs last year, what’s the attitude in the locker room now heading into the new season?

Sorber: New season. New play. Come out and just play well, and just try to win as many games as possible.

Men’s Journal: So what happened during the playoffs in May, you all left there? 

Sorber: Yeah. New season. New play.

Men’s Journal: With so many analysts and fans weighing in on who the NBA GOATs are and who belongs on the Mount Rushmore of the league, are you joining the conversations and adding your opinion? 

Sorber: I don’t really look into that as much. I have social media and stuff like that, but I don’t really look into that as much. [Laughing] I really can’t give you an answer on that one. 

Men’s Journal: [Laughing] Okay, that’s a safe answer, but I’ll take it. One more question for you, and it’s a bit personal. So I noticed your birthday is on Christmas, and this year is your 21st. Given that OKC plays the Timberwolves in Minnesota on that day, how do you plan on celebrating? 

Sorber: Honestly, at the end of that day, I would love to go home with a dub. [Laughing] I would love to win, you know, be 1-0 on my birthday, for my first year. So, that would be my birthday gift. That would be my Christmas present.

Be sure to catch OKC’s first game of the regular 2026-2027 season on October 20, in an away game against the San Antonio Spurs.

Related: Tennis Player Tommy Paul Talks State of American Tennis, His Game, Alcaraz, & More (Exclusive)

On a broader scale, the review looked at whether diets high in ultra-processed foods contribute to brain aging over time. Processed meats are commonly included in research on ultra-processed food intake because they contain high amounts of sodium and fat, along with preservatives, including familiar options like deli turkey, ham, salami, and bologna. And for context, 25 grams is a relatively small amount of deli meat. Depending on the type and thickness of the slices, that’s roughly one to two slices of deli meat.

Related: The 4 Daily Habits a Neurologist Wants You to Start Doing Now to Lower Your Risk of Brain Decline

“The main takeaway for consumers is that it is very easy to get food items into the food supply without really understanding what kinds of effects they have on health, including the health of the brain,” said lead author Owen Carmichael, PhD, of the Pennington Biomedical Research Center in Baton Rouge, Louisiana, via Fox News Digital.

It’s widely known that processed meats aren’t great for heart health, but researchers are still investigating exactly why ultra-processed foods may be linked to poor brain health. One theory is that these foods can negatively affect heart and blood vessel health, which may, in turn, affect the brain.

You don’t necessarily need to swear off your favorite turkey sandwiches forever. But if deli meat has become a daily staple, it might be worth switching up your protein sources and choosing more minimally processed, whole foods when possible. After all, the review also notes that replacing some ultra-processed foods with whole foods may help lower dementia risk by 19 percent.

Related: Researchers Say This Unexpected Symptom Could Be an Early Warning Sign of Cognitive Decline

Sources

• Ultraprocessed Foods and the Aging Brain: State of the Science. Annual Review of Nutrition, 2026

Between time constraints, zero motivation, and decision fatigue, actually making the food can feel like a chore. To help you get over the hump, we asked professional chefs and meal prep pros to share their best hacks for making batch cooking effortless.

5 Master Hacks to Streamline Your Meal Prep

Ditch the Weekend Marathon (and Split Your Sessions)

Meal prep is often pictured as a massive, grueling marathon session that kills your entire Sunday afternoon, but it doesn’t have to be. If you don’t have a massive block of weekend time to dedicate to the kitchen, the secret is simply splitting your cooking across different days of the week.

“The biggest barriers I see are time, overwhelm, and the belief that meal prep has to be all-or-nothing,” says Nick Quintero, founder of Meal Prep on Fleek. “A lot of people think they need to prep every single meal or spend their entire Sunday in the kitchen, which just isn’t realistic.”

Instead of treating it like an absolute ordeal, break the schedule down to fit your life. If taking a few hours on a Tuesday evening to prep your mid-week lunches relieves the pressure, do that. The best routine is the one that aligns with your calendar.

“Even preparing just two or three meals ahead of time can make your week feel significantly easier,” Quintero adds.

Shop with Ingredient Overlap to Slash Costs and Waste

Toby Amidor, MS, RD, a Wall Street Journal bestselling cookbook author, suggests building your grocery list at home so you can check your pantry inventory before heading out.

Quintero agrees, adding that shopping with intention and choosing recipes with overlapping ingredients is a recipe for success. Think about buying grilled chicken for taco bowls, then using the leftovers for quesadillas the next night. Or, bake extra potatoes for dinner and turn the leftovers into a breakfast hash the next morning. Even a versatile, protein-packed staple like Greek yogurt can pull double duty in overnight oats and as a base for homemade tzatziki sauce.

To streamline the trip even further, organize your shopping list by grocery store section so you aren’t backtracking down the aisles. If you would rather avoid the store altogether, consider a grocery delivery service where you can easily compare prices to save cash. However you decide to procure your food, Quintero recommends leaving a little wiggle room on the page.

“Allow yourself one impulse buy so you don’t feel restricted,” he says.

Related: 18 Dietitian-Approved Foods to Help You Hit Your Protein Goals and Stop Mid-Day Cravings

Bulk-Cook Your Carb and Protein Bases

It takes just as long to make one serving of rice or roasted potatoes as it does to make ten. Prepping base ingredients in large quantities is a massive time saver. Chef, author, and food photographer, Sara Haas, RDN, LDN, makes weekly batches of grains and beans—an electric pressure cooker works wonders for this—so there are always effortless additions ready to go.

“I can easily use them throughout the week to throw on salads, into tacos, or in bowl-style meals,” Haas says. “Any extra can be frozen and thawed for later use.”

Build a 3-Meal Recipe Rotation

Figuring out what to cook can be the hardest part of meal prep, but you don’t need to reinvent the wheel every week. To manage the endless options, start by leaning into a few reliable classics.

“I recommend starting with a small rotation of go-to meals you already know you enjoy, then building from there,” says Quintero. Once you are ready to branch out, tap into digital resources, but do it with a strategy.

“Blogs like Workweek Lunch and Meal Prep on Fleek focus on approachable recipes that are designed to work as leftovers, which makes a big difference,” he adds. “You can also use platforms like Pinterest or Instagram, but do it with intention. Look for recipes with 10 ingredients or [fewer] that make multiple servings. That’s where meal prep really becomes sustainable.”

And don’t forget about cookbooks. Whether you opt for Kindle versions or prefer going analog by flipping through physical pages, look for high-performance titles like Fit Men Cook or The Fighter’s Kitchen. If you have specific nutritional goals, consider specialty titles like DASH Diet Meal Prep for Beginners or Anti-Inflammatory Diet Meal Prep to keep your health targets locked in.

Master the Mini-Prep

Meal prep doesn’t require full meals! Consider prepping ingredients that tend to be a little more labor-intensive as soon as you get them home from the store–the meal prep version of set it and forget it. This can be chicken breasts tossed in a marinade or defrosting and peeling frozen shrimp. Mini prep is also a great strategy for fruits and vegetables. 

“When I get home from the store, I take the time to prep any veggies,” shares registered dietitian and exercise physiologist, Dr. Chris Mohr. “Pulling together a salad, side veggie, or just eating them for snacking is a lot more likely when they’re already done.”

Amidor also encourages meal preppers to pay attention to cook times on any desired recipe. “Start preparing recipes that take 20 minutes or longer,” she says. “When those are cooking, you can whip up shorter recipes like dressings or sides.”

Related: I Asked a Dietitian How to Actually Hit 30 Grams of Protein at Every Single Meal—This Is What She Said

Blueprint for Success: The 3-Meal Master Plan

To put these strategies to the test, we built a streamlined 3-meal blueprint stratight from my book DASH Diet Meal Prep for Beginners that maximizes ingredient overlap, slashes your time in the kitchen, and delivers high-performance fuel for the entire week.

Shopping List

Produce

• 1 bunch carrots
• 1 bunch celery
• 1 bunch fresh basil
• 1 bunch fresh chives
• 1 bunch fresh thyme
• 1 butternut squash
• 1 head garlic
• 1 qt raspberries
• 1 zucchini
• 12 oz green beans
• 2 red bell peppers
• 7 apples (for daily snacks)
• 7 sweet potatoes (for daily dinners)

Dairy

• ½ gallon 1 percent milk

Eggs, Meat, Fish & Poultry

• 1 dozen eggs
• 1 lb ground turkey (90 percent lean)

Pantry

• 1 (15 oz) can kidney beans
• 1 (15 oz) can white beans
• 1 (28 oz) can diced tomatoes
• Canola oil
• Dark chocolate
• Ditalini pasta
• Dried apricots
• Dried bay leaf
• Dried oregano
• Ground black pepper
• Kosher salt
• No-salt-added chicken or vegetable broth
• Olive oil
• Peanut butter
• Plain panko breadcrumbs
• Raw pumpkin seeds (for trail mix)
• Slivered almonds
• Unsalted almonds
• Whole-grain crackers

Week 2: Meal Prep Game Plan

1. Prepare minestrone.
2. Make and bake egg cups. Place sweet potatoes in oven on rack below.
3. While things are baking, make burgers on stovetop or grill.
4. Make trail mix.
5. Make green beans.

Daily Menu

Breakfast

• Zucchini & Bell Pepper Egg Cups
• 1 cup 1 percent milk
• 1 cup raspberries

Lunch

• Slow Cooker Minestrone
• 10 whole-grain crackers

Dinner

• Greek-Style Turkey Burgers
• Baked Sweet Potatoes
• Green Beans with Basil & Chives (+ 1 tbsp olive oil)

Snacks

• Almond & Apricot Trail Mix Packs
• 1 apple (with 2 tbsp peanut butter, optional)

Related: Dietitians Say This Cheap Steak Cut Is Lean, Packed With Protein, and Delivers Ribeye-Like Flavor

While this study uncovers interesting details of how smell can increase performance, you’ll want to understand the whole story before you start stashing chocolate bars in your gym bag. We talked with registered dietitians to break down how smell can impact performance, as well as other ways to squeeze out more reps. 

Want the latest fitness advice and workouts to tackle any adventure? Sign up for our Blueprint newsletter.

The Surprising Link Between Dark Chocolate and Muscle Endurance

Researchers at the University of Malaya recruited 23 healthy young men who strength trained at least twice a week for two or more years. Each participant came to the lab three times, at least four days apart, after fasting for at least 10 hours. 

At each session, the men sniffed either melted 90 percent dark chocolate, a milk chocolate mixture, or plain water for 30 seconds. They then performed 10 leg extensions at 80 percent of their 10-rep max, resting 3.5 minutes and taking another 30-second sniff before each additional set, until they couldn’t finish one. They also evaluated appetite, pleasantness, and ratings of perceived exertion. 

Compared to plain water, when sniffing the 90 percent dark chocolate, the men completed an average of 18 more total reps, and nine more reps when sniffing the milk chocolate. While the dark chocolate lowered their hunger and desire to eat, the milk chocolate didn’t budge hunger levels, but was rated the most pleasant smell. 

Related: Here’s the Best Time to Eat Before Working Out, According to a Dietitian

The Brain-Body Connection Behind Smell and Strength

Unlike eating chocolate, smelling it doesn’t actually provide your body with fuel. “Smelling a food doesn’t give energy, but it can trigger something in the brain,” says Sarah Alsing, MS, RD, sports dietitian and owner of Delightfully Fueled. “Smells can act as a sensory cue that influences motivation and leads to feeling stronger to do more repetitions.”

If you’ve ever salivated after smelling chocolate chip cookies baking in the oven or felt more alert after smelling coffee, you’ve experienced the impact of smell on your body and mood. Food aromas affect “the part of the brain that controls emotion and motivation,” says Umo Callins, MS, RD, CSSD, LD, CPT, a sports and media dietitian and fitness coach. 

The researchers think learned association explains it. After a lifetime of associating chocolate with fullness, satisfaction, and even pleasure, your brain may anticipate those feelings from the smell alone. This suggests other foods could create the same effect, although that theory hasn’t been tested.

The Big Catch Before You Stash Chocolate in Your Gym Bag

Before you trade your pre-workouts in for a bar of dark chocolate, there are some limitations of this study to be aware of. 

• The sample size is small and narrow: This study tested results on a small sample of young, well-trained men, performing one type of exercise. “A sample size of 23 is not a good representation of the general population,” says Alsing. “We don’t know if the same effects would be seen with other exercise movements.” A larger, more varied group doing more types of exercises would show whether the effect holds up beyond this specific group. 
• Everyone trained on an empty stomach: The men all fasted for at least 10 hours, “so if they had eaten, the results could have been different,” says Alsing. 
• The control was easy to spot: The participants could easily tell the difference between water and the test drinks, so knowing they’re performing for the control could have affected how much effort they applied. 
• We still don’t know the “why”: Researchers have theories, but no evidence to back them up, as to why the milk chocolate and dark chocolate increased performance. “They tracked the number of repetitions, but there was no analysis of any brain activity to understand the mechanisms,” says Nicole Ibarra, RD, LD. Without that information, the “how” remains an educated guess. 

Related: This Common Pre-Workout Dosing Mistake Is Sabotaging Your Strength Gains, Exercise Physiologist Says

Should You Sniff Chocolate Before Leg Day? 

If you lift first thing in the morning, smelling a mug of hot cocoa just before your session could be a low-cost, low-risk experiment. Researchers note that the scent likely needs to be familiar and appealing, so if chocolate ticks those boxes, it could be worth a try. 

Just don’t treat smelling chocolate as a stand-in for eating. If you’re able to eat a meal before your lift session, you’ll have actual energy to burn as you push through reps. For now, the basics still do the heavy lifting. “Focusing on basics such as hydration, sleep, and fueling properly prior to performance can consistently lead to positive performance outcomes,” says Callins.

Let’s examine the nutrition profile of a medium-sized hot pumpkin spice latte, as it comes, from Starbucks. That 16-fluid-ounce cup has a whopping 390 calories, 14 grams of fat, and 50 grams of sugar. For context, the American Heart Association recommends that men consume no more than 36 grams of added sugar per day, as excess intake can contribute to weight gain and poor metabolic health. And if you’re trying to stay in a calorie deficit, nearly 400 calories from one drink is close to what you could get from a meal.

Related: I Tried the Most Popular Store-Bought Health Foods and Beverages for Fall. My Favorite Protein-Packed Item Took Me By Surprise

Not only does 5-hour ENERGY deliver on the authentic seasonal flavor, but it’s also a calorie-free, zero-sugar option with 230 milligrams of caffeine, which is more caffeine than you’ll get from a classic pumpkin spice latte. It also contains B vitamins and amino acids like taurine, which supports focus and helps you power through workouts and long days alike. And since it comes in a portable shot, it’s a convenient and quick option for busy guys on the go.

Don’t wait too long to get your fix. Fall has a way of flying by, and before you know it, pumpkin spice will be replaced by peppermint. Pick up 5-hour ENERGY Pumpkin Spice energy shots for $34 per 12-pack on the 5-hour ENERGY website, or find them through online retailers including Amazon, Walmart, and Target.

Related: The Best Protein-Rich Foods to Pair With Coffee for Lasting Energy and Less Afternoon Cravings, According to a Nutrition Expert

To learn more, we spoke with a strength and endurance coach and reviewed the most recent research to find out where that line sits, what it looks like when you cross it, and how to adjust without overhauling your diet.

Why Low-Carb Eating Can Feel Fine at First

Your body stores carbs as glycogen, a form of sugar packed into your muscles and liver that you use as energy throughout the day. According to Marwa Ahmed, CEO of The BodyMind Coach, there are roughly 400 to 500 grams of glycogen stored across your muscles and liver. Within a day of cutting out carbs, your liver (which is responsible for maintaining steady blood sugar) uses them up. Muscle glycogen, on the other hand, stays in your system longer because your muscles can’t release it back into your bloodstream, and it only depletes when those muscles contract.

How quickly those muscles burn through that glycogen depends entirely on the speed and intensity of your movement. While longer workouts and endurance training benefit from eating more carbs, short, intense workouts rely on a different fuel system. 

“During strength training, the primary system used is the ATP Pcr (phosphagen) system for short-term bursts of energy, such as pushing through the last few reps,” Ahmed explains. That system runs on a small amount of energy stored directly in the muscle and refills during rest, which is why a heavy set followed by a few minutes of recovery barely touches your carb stores.

Related: The 12 Healthiest Carbs to Fuel Weight Loss, According to Experts

Why You Can Still Lift Heavy on a Low-Carb Diet

A 2022 review found that carb intake is unlikely to affect strength training performance in people who have eaten something within a few hours of training rather than lifting fasted, as long as the workout stays at or below about 10 sets per muscle group. Beyond that volume, the research suggests performance may benefit from carbs. Other research published in 2025 found that how much glycogen a single resistance session uses depends on training intensity, session duration, number of sets, and training experience. Translation? The length and volume of your workout should determine whether or not you fuel with carbs more than how heavy it feels.

“The experience of glycogen depletion will be strong during high-intensity, high-volume strength work,” Ahmed says. “This also includes sets to failure, heavy compound lifts back to back, especially if you’re exercising four to five times per week. One session with high intensity/high volume for over 45 to 60 minutes can deplete muscle glycogen by up to 30 to 40 percent in a single workout. Low-intensity or short sessions do not deplete glycogen as fast.”

A Step-by-Step Guide to Matching Carbs to Your Training Volume

Ultimately, your nutrition should be flexible and based on your needs. That means adjusting your carb intake from day to day based on your workout and activity level that day instead of simply eating more carbs in general. Ahmed recommends the following:

• Shorter or lower-intensity workouts with fewer than 10 sets per muscle group: Studies suggest consuming at least 15 grams of carbs and 0.3 grams of protein per kilogram of bodyweight within three hours of training. For a 180-pound lifter, that’s roughly 25 grams of protein and a slice of toast.
  
• Workouts of 10 or more sets per muscle group, or 15 to 20 total sets: Include a carb source in your pre-workout meal. Foods like rice, oats, potatoes, bread, and fruit are excellent options. Closer to training, go lighter on fiber and fat so your body can digest it quickly and easily.
  
• Workouts lasting 45 to 60 minutes at high intensity: The same as workouts of 10 or more sets per muscle group. Also, a post-workout meal containing carbs may help you recover and regain energy faster.
  
• Rest days and easy activity: These place lower demands on your glycogen stores, so fueling with carbs isn’t necessary.
  

When you do add carbs, aim to include whole food sources containing fiber and nutrients, such as oats, beans, lentils, brown rice, quinoa, potatoes, whole grain bread, and fruit.

Related: Sugar-Free vs. Real Sugar: Medical Experts Break Down Which One Is Worse for Your Overall Health

The Bottom Line

Low-carb eating can sometimes feel effortless for strength training because your heaviest lifts don’t require carbs for fuel when doing short bursts of exertion. However, once your workouts climb past roughly 10 hard sets per muscle group, that changes, and because maximum strength holds steady the whole time, you may benefit from consuming carbs before, during, and after longer workouts. Counting your sets is a simple and reliable way to know which workouts should be carb-fueled. If you experience continuous fatigue or struggle to progress in the gym for weeks, speak with your doctor or a registered dietitian.

Berries such as blueberries, blackberries, and raspberries are rich in polyphenols, which are natural plant compounds with powerful antioxidant and anti-inflammatory properties. Research suggests polyphenols may support insulin sensitivity and influence the gut microbiome, which both play roles in metabolic health and fat accumulation.

“There’s also research showing that polyphenols trigger a compound called urolithin A, which induces mitochondrial cleanup in your cells,” Maximus shared in a recent YouTube video. “What that means in plain language is that your cells are running cleaner and more efficiently. Better mitochondrial function means better energy, which means better training, which means more muscle and a higher resting metabolism.”

Related: A Biochemist Explains Why Visceral Fat Is the Ultimate Health Threat and Exactly How to Lose It

Berries are also rich in fiber while being relatively low in calories, making them an easy way to add volume and nutrients to meals without significantly increasing your calorie intake. Two cups of raspberries, for example, contain about 128 calories and 16 grams of fiber, providing almost half of the recommended daily fiber intake for middle-aged men.

Not to mention, the natural sweetness of berries also makes them a useful alternative to heavily processed desserts and snacks full of added sugars. One simple way to eat more berries is to mix them into a Greek yogurt bowl with nuts or seeds for even more fiber and healthy fats. Fresh and frozen berries both serve as convenient and viable options.

Remember, eating two cups of berries isn’t the cure-all. Losing visceral fat still comes down to the bigger picture of maintaining an appropriate daily calorie intake, eating enough protein, regular exercise, limiting alcohol, and getting enough sleep. Still, you can think of berries as a practical and worthwhile habit that’ll make a healthy diet easier to stick with.

Related: Registered Dietitians Reveal the #1 Fruit to Eat for Weight Loss

Sources

• Bobby Maximus via YouTube: If You Want To Lose 75% Of Your Visceral Fat In 90 Days, Copy This (Men Over 40)
• Effects of Polyphenols on Insulin Resistance. Nutrients, 2020

Even if you drank your coffee on an empty stomach today, you can adjust your routine tomorrow morning. We spoke with Kellyann Petrucci, MS, ND, a board-certified naturopathic physician with more than 20 years of clinical practice, New York Times bestselling author, and founder of the Dr. Kellyann brand, to find out which high-protein foods are worth adding to your grocery list. And you might be surprised to learn that many of them are probably already in your kitchen.

Related: Sports Dietitian Recommends a Surprising Post-Workout Meal to Maximize Muscle Growth (and No, It’s Not a Protein Shake)

Best Coffee and High-Protein Breakfast Pairings

Eggs with Avocado

“Eggs provide high-quality protein while avocado adds healthy fats and fiber—a combination that helps slow digestion, support steadier blood sugar, and keep you satisfied longer,” Petrucci says.

Two large eggs provide about 12 to 13 grams of protein, while half an avocado adds roughly 1.5 grams of protein and 5 grams of fiber. Try pairing it with whole grain toast for an additional source of fiber and complex carbs.

Greek Yogurt with Nuts/Seeds

“Greek yogurt provides a substantial dose of protein, while nuts and seeds add healthy fats and fiber. Together, they make a balanced pairing that can help prevent the mid-morning hunger you might get from having coffee alone,” she adds.

A cup of plain Greek yogurt can give you around 20 grams of protein, and adding nuts or seeds only boosts the protein and fiber content. If you’ve got a sweet tooth, throw in some berries or stir in cinnamon.

Protein Smoothie

Time to double fist. Pairing your coffee alongside a smoothie made with protein powder, berries, and flax or chia seeds is another easy option, especially if you don’t have much of an appetite in the mornings. You’re getting protein along with fiber and healthy fats, which can help support sustained energy and fullness.

Most protein powders provide about 20 to 25 grams of protein per serving, while a tablespoon of flax or chia seeds can add roughly 1 to 2 grams of protein and 2 to 3 grams of fiber. If you blend your smoothie with dairy milk, that’s even more protein.

Related: These Popular Coffee Add-Ins Could Sabotage Its Potential Heart Health Benefits, According to a Cardiologist

Experts

• Kellyann Petrucci, MS, ND, a board-certified naturopathic physician

“No pill has been proven to protect a healthy eye,” says Hunter Cherwek, MD, global ophthalmologist and vice president of clinical services and technologies for Orbis International. “The AREDS2 formulation of vitamins, which is the most frequently recommended vitamin for the eyes, reduces the risk of the condition progressing to advanced AMD by about 25 percent, but only in those who already have intermediate macular degeneration or advanced disease in one eye.”

If that description doesn’t apply to you, Cherwek says you’re better off spending your money on leafy greens and fish. Following a Mediterranean diet has been linked to a 41 percent lower risk of developing advanced AMD. This type of eating pattern emphasizes vegetables, fruits, nuts, whole grains, fish, and olive oil, giving you plenty of foods that support overall health and eyes, too.

Related: This 20-Second Rule Can Protect Desk Workers Over 50 Against Digital Eye Strain, According to an Opthamologist

Researchers have found lower rates of AMD among people who eat more vegetables, legumes, fish, cereals, and fruit. On the other hand, people who had AMD ate fast food, pre-made processed meals, dairy products, and red meats more often than people who didn’t have the condition. Studies have linked a Mediterranean diet with a lower risk of other age-related conditions, including cataracts, glaucoma, AMD, diabetic retinopathy, and dry eye syndrome.

Much of the potential eye health-boosting benefits are thought to come from the nutrients found in classic Mediterranean diet staples. For instance, fatty fish like salmon is rich in omega-3 fatty acids, which benefit retinal health. Dark leafy greens, including spinach and kale, contain the antioxidants lutein and zeaxanthin, which accumulate in the retina and help filter certain high-energy wavelengths of light while protecting cells from oxidative stress. Fruits, nuts, and olive oil also provide vitamins C and E, antioxidants that help protect cells from oxidative damage. One study even found that people who ate at least 150 grams of fruit per day had a 15 percent lower risk of developing AMD.

Related: I’m an Ophthalmologist. Quitting This Common Habit Is the Most Important Thing You Can Do to Lower Your Risk of Age-Related Vision Loss

Experts

• Hunter Cherwek, MD, global ophthalmologist and vice president of clinical services and technologies for Orbis International

Sources

• VEHSS Modeled Estimates: Age-Related Macular Degeneration (AMD). CDC, 2024
• Mediterranean Diet and Incidence of Advanced Age-Related Macular Degeneration: The EYE-RISK Consortium. Ophthamology, 2019
• Mediterranean Diet: Healthy Eating for Healthier Eyes. American Academy of Ophtahmology, 2024
• The Mediterranean Diet and Age-Related Eye Diseases: A Systematic Review. Nutrients, 2023
• Fruit-rich Mediterranean diet with antioxidants may cut AMD risk by more than a third. Medical Xpress, 2016

In the randomized trial, published in Aging Cell, researchers analyzed 104 adults ages 65 to 75 who followed one of four controlled diets for four weeks. Compared with the omnivorous, higher-fat diet, the omnivorous, higher-carb diet produced statistically significant reductions in two estimates of biological age.

Related: Longevity Experts Say This Diet Habit Could Be More Powerful Than Counting Calories

The Higher-Carb Diet Produced the Surprise

This wasn’t permission to load up on refined carbs. The diets emphasized minimally processed foods, and the researchers said the results were consistent with broader evidence favoring diets rich in fiber, complex carbohydrates and plant foods, according to the published study.

The higher-carb omnivorous diet provided 14 percent of energy from protein, 28 to 29 percent from fat and 53 percent from carbohydrates. All food was provided to participants, who were allowed to eat freely rather than being put on a calorie-restricted diet, the researchers reported.

Lead author Caitlin Andrews said the findings show that diet can influence physiology “even over relatively short periods of time and even later in life,” according to BBC Science Focus.

Related: Study of 7,500 Adults Reveals the Diet Pattern Linked to Longevity

What ‘Younger’ Actually Means

Researchers didn’t discover a way to literally turn back the clock. They used the Klemera-Doubal Method, a composite measure built from biomarkers associated with aging. The higher-carb omnivorous group finished roughly 3.5 to 4 years biologically younger by the study’s estimates compared with the higher-fat omnivorous group after researchers accounted for baseline differences, according to the study’s regression analyses.

The authors specifically warn against interpreting those changes as proof that aging itself was reversed. Short-term shifts could instead reflect how quickly the body responds to a new diet.

“Longer term dietary changes are needed to assess whether dietary changes alter the risk of age-related diseases,” study supervisor Alistair Senior said in a University of Sydney release.

Andrews added: “It’s too soon to say definitively that specific changes to diet will extend your life.”

Related: Muscles Get Weaker With Age, but Scientists Found a Surprising Longevity Clue

“Sugar-free can be a little misleading because it tells you what isn’t in a product, but not necessarily what is,” explains Cici McGuane, MS, CNS®, LDN, CPT, and founder of Core Nutrition. “And the ingredient replacing sugar can make a meaningful difference.”

That single quote made me rethink my entire grocery routine. When food companies strip out regular sugar and replace it with a cocktail of sugar alcohols or synthetic chemicals, what does that swap actually do to the product? More importantly, what’s it doing to our guts and brains?

For a while, I was open to trying sugar-free versions of practically anything: chocolates, lattes, barbecue sauces, and gum. But in almost every case, going sugar-free doesn’t mean the sweetness was simply removed. It just means it was replaced by a chemical alternative designed to trick your taste buds. We’re talking about ingredients like sucralose, aspartame, allulose, monk fruit extract, stevia, erythritol, and xylitol.

To separate genuine health benefits from clever marketing, I dove into the latest research and spoke with top medical experts to figure out whether zero-sugar swaps are a true diet cheat code or just sweet, sweet propaganda.

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The Staggering Reality of Our Daily Sugar Habit

Before we talk about substitutes, we have to look at why everyone’s trying to avoid real sugar in the first place. The FDA defines added sugar as anything mixed into food during processing, along with table sugar, syrups, honey, and concentrated fruit juices. On a standard 2,000-calorie daily diet, official guidelines say we should keep added sugar under 50 grams per day.

That sounds reasonable until you realize how easily a single morning drink can blow right past that limit. Order the wrong iced coffee or grab an energy drink on your way to work, and you’ve already maxed out your sugar allowance for the next 24 hours before you’ve even eaten breakfast.

When you look at national averages, the numbers are genuinely alarming. According to the CDC, adult men consume an average of 19 teaspoons of added sugar every single day, while women average around 15 teaspoons.

A massive chunk of that sugar hides in plain sight. Sarah Tobin, founder of Merrick’s Kitchen, points out that sugar quietly saturates everyday items we never think of as sweet, including ketchup, sandwich bread, and salad dressings. On top of that, popular coffee shop orders like a grande Starbucks flavored latte can pack over 54 grams of sugar into a single cup. Sip on those a few times a week, and your daily intake quietly spirals out of control.

All that extra sugar comes with a massive physical cost. Chronic overconsumption of sugar, especially from liquid sources like soda, causes your risk of obesity, type 2 diabetes, heart disease, fatty liver disease, kidney issues, gout, and severe tooth decay to skyrocket.

Related: We Asked Doctors If Taking Daily Collagen Peptides Actually Rebuilds Connective Tissue. The Answer Surprised Us

Unpacking the Fake Sugar Illusion

Facing those terrifying health risks makes running into the arms of artificial sweeteners feel like a no-brainer. To keep products sweet without the calorie bomb, food manufacturers rely on two main categories of substitutes: synthetic chemicals like aspartame, sucralose, and saccharin, and plant-derived options like stevia, monk fruit, and sugar alcohols.

When navigating these options, people often assume that choosing a natural sweetener gives them a free pass. But swapping refined white sugar for natural alternatives like honey, maple syrup, agave, or coconut sugar doesn’t actually solve the problem. Even though they come from nature, they’re still loaded with fructose and glucose, meaning your body processes them as regular sugar, and they demand the exact same moderation.

At the same time, we have to distinguish between processed sugars and the natural sugars found in whole foods. A piece of fruit might contain plenty of sugar on paper, but it behaves completely differently inside your body compared to a can of soda.

“In whole fruit, that sugar comes packaged with fiber, water, vitamins, minerals, and phytochemicals, and the food matrix affects digestion, absorption, and satiety,” McGuane explains. “I would never look at the sugar in an apple the same way I look at the same number of grams of added sugar in a soda.”

It’s also worth noting how legal definitions shape what ends up on shelves. Dr. Luca Moretti, MD (Specialist in Hygiene and Preventive Medicine) asserts that “In the United States, “sugar-free” does not necessarily mean completely free of sugar. Under FDA rules, the claim can be used when a food contains less than 0.5 grams of sugar per reference amount customarily consumed and per labeled serving.” He also emphasizes how sugar substitutes fall under different categories, like high-intensity sweeteners vs. sugar alcohols.

Related: Sucralose vs Stevia: Science Shows One Popular Sweetener Triggers Far More Gut Inflammation

What Artificial Sweeteners Actually Do to Your Gut and Brain

Swapping out sugar protects your teeth, but artificial alternatives bring their own health trade-offs. Sugar alcohols like erythritol and xylitol are only partially digested, which keeps blood sugar low but often triggers bloating and cramps. Synthetic options can cause deeper issues. Internal medicine specialist Dr. Eleonora Fedonenko notes that imitation sugars can worsen insulin sensitivity and disrupt your gut microbiome, with some studies linking sucralose directly to bacterial loss.

Dr. Steven Gundry puts that damage into stark perspective: “A single packet of sucralose has the power to wipe out half of the bacteria living in your gut. Half!”

Beyond digestion, fake sugars trick your appetite. When sweet receptors on your tongue detect a zero-calorie substitute, your brain expects a rush of calories. When those calories never arrive, your brain feels cheated and sends you back out to hunt for more food, which is why diet products often trigger intense cravings.

To make matters more confusing, Mayo Clinic Diet lead dietitian Tara Schmidt notes that zero-calorie sweeteners shouldn’t be treated as one group. They vary wildly in how our bodies process them, with options like sucralose measuring up to 600 times sweeter than regular table sugar.

Finding the Middle Ground With Smart Swaps

Do zero-sugar products have a place in a healthy diet? The short answer is yes, provided you use them sparingly like you would with other sweets.

Swapping two cans of full-sugar soda for Coke Zero is a net win for your dental health, daily calories, and glucose levels. However, dietitians warn against assuming “sugar-free” automatically means healthy. As Cici McGuane points out, a sugar-free cookie is still a cookie, and drinking diet soda all day isn’t the same as drinking water. Perception plays a huge role here too, with research from Moscow’s HSE University showing that while shoppers gladly buy sugar-free products thinking they’re healthier, they’re often disappointed by the drop in taste and sweetness.

If you want the benefits of a sweetener without the digestive chaos, experts point to allulose. Known as a rare sugar found naturally in figs and raisins, cardiology specialist Dr. Asim Cheema explains that it tastes close to real sugar, carries almost no calories, and bypasses stomach upset because the body doesn’t burn it for energy.

Dr. Gundry agrees, noting that allulose is a rare exception in the substitute market: “It’s a naturally occurring sugar that doesn’t move your blood sugar or insulin, and your gut buddies actually love the stuff.”

Related: This Cheap Pantry Staple Is One of the Best Foods to Help Lower Cholesterol, According to a Registered Dietitian

The Final Verdict on the Sugar-Free Craze

So where does all of this leave us the next time we’re standing in the grocery aisle? Perhaps, if we can, rethinking the idea of “good vs. bad” when it comes to sugar and sugar substitutes is probably best. It’s not all or nothing.

As with anything, the takeaway is that moderation is key: sugar substitutes can be a real positive alternative to standard sugar, but they’re not magic. Other components (calories, carbs, fats), the amount eaten, the type of food itself, and the rest of someone’s diet at large also loom large. It’s overly simplified to say that anything is “good or bad” when diet isn’t looked at holistically. You may have a sugar-free diet soda balanced with a fast food meal of 3,000+ calories of fried foods. Therein lies the rub. Essentially, there’s nothing that is “all good” or “all bad,” so your interpretation of what (and how much) to eat is totally unique to you.

Nutrition, health, and diet fall within a very complex dynamic that is totally individualized for each person. Instead of constantly searching for synthetic workarounds to feed an overstimulated sweet tooth, the smartest long-term move might be retraining your palate.

Experts

• Dr. Steven Gundry, MD, Former cardiac surgeon, restorative medicine practitioner, host of The Dr. Gundry Podcast, and author
• Cici McGuane, MS, CNS®, LDN, CPT, founder of Core Nutrition
• Tara Schmidt, Lead Dietitian with the Mayo Clinic Diet
• Sarah Tobin, Culinary expert and founder of Merrick’s Kitchen
• Dr. Eleonora Fedonenko, MD, Board-certified doctor of internal medicine
• Dr. Asim Cheema, MD, Cardiology and internal medicine specialist
• Dr. Luca Moretti, MD, Specialist in hygiene and preventive medicine

At its investor day in Chicago on Sept. 23, the chain laid out a new menu direction built around leaner, protein-packed food. One of the items on the list is something U.S. customers have not been able to order in six years.

What Is McDonald’s Bringing Back?

The answer is grilled chicken. McDonald’s plans to introduce grilled chicken sandwiches and wraps in the U.S. and other markets, the Associated Press reported from the event.

Grilled chicken disappeared from McDonald’s in 2020, when the chain cut its menu down during the pandemic to speed up drive-thru lines. As The Washington Post noted at the time, grilled chicken sandwiches were dropped along with chicken tenders, yogurt and bagels.

Grilled chicken is only one piece of the plan. The company is also experimenting with egg bites and bowls, aimed at customers who want more protein and more flexible portion sizes.

Why Is McDonald’s Betting on Protein Now?

Skye Anderson, president of McDonald’s USA, pointed to two numbers.

About 30 million Americans now use GLP-1 weight loss drugs, she said, and those customers are looking for smaller meals with more protein. On top of that, the company’s research shows that 60 million Americans are actively trying to get more protein in their diets.

“This is an opportunity,” Anderson told investors.

She added that McDonald’s is exploring chicken bowls, grilled chicken and egg bites to bring protein-forward options to breakfast, lunch and dinner, according to Restaurant Dive.

What Else Is Changing on the Menu?

The protein push is part of McDonald’s NEXT, the company’s new growth strategy. Under the plan, the chain will provide about $8.5 billion in support to franchisees through 2036 to modernize restaurants, technology and kitchen operations, McDonald’s said in a press release.

Chicken is a major part of that strategy. McDonald’s wants to gain 1.5 percentage points of market share in the chicken category by 2030.

Hand-breaded chicken, a style long associated with Chick-fil-A and Popeyes, is part of that goal. McDonald’s has tested it in restaurants near Chicago and says customers gave it double-digit gains in taste and quality scores. The chain plans to expand it to more markets, with advertising support in the U.S. and Ireland in 2027.

McNuggets are getting attention, too, with new flavors and signature sauces on the way.

What Big Changes Should McDonald’s Customers Expect?

McDonald’s also outlined upgrades coming to its restaurants:

• Remodeled restaurants with bigger dining rooms, larger play areas and lockers for delivery orders.
• An AI drive-thru system called Archy, which now takes orders in English and Spanish with 90% accuracy.
• Order-checking scales, already in 10,000 restaurants worldwide and expanding to 20,000 by 2028.
• New espresso machines in the U.S. with more options, including alternative milks.
• A new staff training program focused on hospitality and food quality, launching Oct. 5.

Grilled chicken is headed back to McDonald’s after six years, alongside a broader push into protein-focused menu items.

Research on breakfast and weight control is mixed, with some studies linking frequent breakfast skipping with a higher risk of overweight or obesity and others finding no clear benefit to eating breakfast for reducing calorie intake. 

Ultimately, whether eating less earlier in the day works for you may come down to how you feel when you arrive at the tailgate: comfortably hungry or running on empty. So the better question before a tailgate isn’t, “How many calories can I save?” It’s, “What will help me arrive hungry, but not starving?” 

“Leaving room for a tailgate might mean choosing simpler meals or slightly smaller portions earlier in the day,” says Lauren Manaker, MS, RDN, LD. “The key is staying gently hungry, not intensely hungry.” 

If you arrive extremely hungry, low on energy, or unable to stop thinking about what you’re going to eat, those may be signs you’ve waited too long. 

“If saving calories earlier in the day consistently leads to eating very quickly, feeling out of control around food, or eating until you’re uncomfortably full, that’s a good indication that having a meal or snack beforehand may actually help you enjoy the tailgate more,” says Taylor Renko, RD, LDN. 

Related: Beef Tallow vs. Seed Oils: Doctors Reveal Which Cooking Fat Is Actually Worse for Your Cholesterol

What to Eat Before the Tailgate 

You don’t necessarily need a full meal right before you leave. A small meal or substantial snack containing protein and fiber can be a practical middle ground. Research suggests that protein can help increase satiety, while certain types of fiber may also support satiety so skipping to a meal high in protein can help keep you full while still leaving room to indulge come game day.  

Renko recommends keeping it simple. Half a turkey sandwich on whole-grain bread with a small side salad provides protein from the turkey and fiber from the bread and vegetables without being an overly heavy meal. 

For something even easier, all three dietitians independently suggest a similar combination: Greek yogurt with berries and nuts. 

“The yogurt provides protein, while the fruit and nuts contribute fiber, giving you a satisfying snack that can take the edge off your hunger without leaving you too full to enjoy the tailgate,” Renko says. 

Other options include eggs with whole-grain toast, a chicken or tuna salad sandwich with vegetables or fruit, or cottage cheese with fruit. 

The goal isn’t to “fill up” before the tailgate. It’s to take the edge off enough that you can choose the foods you actually want to enjoy, instead of eating the first thing you see because you’re famished. 

What About Saving Calories for Alcohol? 

If alcohol is part of the tailgate, saving most of your calories for drinks may be even less helpful. A systematic review and meta-analysis found that people generally did not compensate for calories from alcohol by eating less. In controlled studies, alcohol was associated with greater food intake as well as higher total calorie intake. 

That means skipping meals to “make room” for several drinks doesn’t necessarily create the calorie tradeoff people expect. 

“Alcohol shouldn’t take the place of a meal,” says Samantha DeVito, MS, RD, CDN. “If you know you’ll be drinking at a tailgate, it’s especially important to eat normally throughout the day rather than saving your calories for alcohol.” 

Renko agrees, adding that staying hydrated throughout the day and alternating alcoholic beverages with water can help keep your drinking and appetite under control. 

Related: I’m a Dietitian—Here’s How I Eat Game Day Party Food Without Feeling Starved an Hour Later

The Bottom Line 

You don’t need to micromanage every calorie before a tailgate. Eating a little lighter earlier in the day can be reasonable if it happens naturally and doesn’t leave you feeling depleted. But intentionally going most of the day without eating to bank extra calories for later may make the event harder to navigate, and isn’t necessary to enjoy game-day food. 

As Manaker puts it, the sweet spot is arriving “hungry enough to enjoy the food, but not so hungry that you feel out of control around it.” 

References 

• Clark, M. J., & Slavin, J. L. (2013). The effect of fiber on satiety and food intake: A systematic review. Journal of the American College of Nutrition, 32(3), 200–211. https://doi.org/10.1080/07315724.2013.791194 
• Kohanmoo, A., Faghih, S., & Akhlaghi, M. (2020). Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones: A systematic review and meta-analysis of randomized controlled trials. Physiology & Behavior, 226, 113123. https://doi.org/10.1016/j.physbeh.2020.113123 
• Kwok, A., Dordevic, A. L., Paton, G., Page, M. J., & Truby, H. (2019). Effect of alcohol consumption on food energy intake: A systematic review and meta-analysis. British Journal of Nutrition, 121(5), 481–495. https://doi.org/10.1017/S0007114518003677 
• Sievert, K., Hussain, S. M., Page, M. J., Wang, Y., Hughes, H. J., Malek, M., & Cicuttini, F. M. (2019). Effect of breakfast on weight and energy intake: Systematic review and meta-analysis of randomised controlled trials. BMJ, 364, l42. https://doi.org/10.1136/bmj.l42 
• Wicherski, J., Schlesinger, S., & Fischer, F. (2021). Association between breakfast skipping and body weight—A systematic review and meta-analysis of observational longitudinal studies. Nutrients, 13(1), 272. https://doi.org/10.3390/nu13010272 

The Climate Prediction Center’s latest U.S. Hazards Outlook, issued Sept. 24, shows a risk of heavy precipitation from Oct. 2–5. The threat stretches from parts of the Southern Plains through the Southeast and into the lower Mid-Atlantic.

Related: Map Shows US States Facing Powerful East Coast Storm This Weekend

Why Early October Could Turn Wetter

The setup is fairly simple: Moisture from the Gulf could collide with a lingering front over the Southeast.

NOAA says “lingering frontal activity and continued southerly flow from the Gulf” could keep moisture moving into the region during the opening days of October.

Forecasters say “some areas of heavy rain including potential thunderstorms” are possible. NOAA adds that the rain could lead to “isolated flash flooding.”

That doesn’t mean widespread flooding is expected. The Climate Prediction Center says no particular area currently appears vulnerable to widespread and persistent flooding.

Next: 1969 Robert Redford Classic Named One of the Greatest Westerns of All Time

Tropical Moisture Adds Another Wild Card

There is another factor NOAA is watching: tropical moisture.

The Climate Prediction Center says moisture from the eastern Pacific could eventually be pulled into the central United States, adding another source of moisture to the pattern.

Forecasters are also monitoring the southwestern Gulf for possible low-pressure development. NOAA stresses that tropical-development probabilities remain low, but the system could still affect the rainfall forecast.

If development occurs and the system moves north, NOAA says it “would prompt adjustments to the heavy precipitation hazard posted.”

In other words, the forecast could still change as October gets closer.

Related: Map Shows US States Facing Powerful East Coast Storm This Weekend

There’s just one problem with that otherwise practical plan. According to the USDA, most cooked leftovers should stay in the refrigerator for only three to four days. If you’re cooking seven days of meals on Sunday, Friday’s lunch probably shouldn’t still be sitting beside Monday’s.

Related: Americans Are Taking More Protein Supplements, but Experts Say There’s a Catch

Why Meal Planning Still Works

That doesn’t mean you should abandon meal prep. A study published in the International Journal of Behavioral Nutrition and Physical Activity involving 40,554 adults found that meal planning was associated with greater food variety and better adherence to nutritional guidelines.

The researchers cautioned, however, that the study was observational: “Although no causality can be inferred from the reported associations,” the results suggest meal planning “could potentially be relevant for obesity prevention.”

The bigger advantage may be remarkably simple: Planning reduces the number of nutrition decisions you have to make when you’re hungry and busy.

That’s the premise behind a meal-prep strategy: “The better you plan, the better you do,” researcher Brian Wansink, PhD, said. The strategy is built around four steps—plan, purchase, prepare and package—with healthy single-serving meals waiting in the refrigerator.

Related: Study of 7,500 Adults Reveals the Diet Pattern Linked to Longevity

The Four-Day Rule Changes Sunday Meal Prep

The USDA says to “use most cooked leftovers within 3 to 4 days” and reheat leftovers to 165 degrees Fahrenheit.

It also recommends moving cooked food into shallow containers and refrigerating or freezing it promptly. Its leftovers guidance is equally direct: “Within 2 hours of cooking food,” leftovers should be refrigerated.

So a better Sunday routine is to prep the week, but don’t refrigerate the week.

Cook protein, grains and vegetables in batches, portion what you’ll eat during the next three or four days, and freeze later-week meals. If you don’t want to freeze your food, add a second meal-prep session on Wednesday to carry you safely through the rest of the week. The USDA notes that frozen leftovers can be safely reheated without thawing first, although reheating takes longer.

Next: ‘Sell By’ Dates, Found on Foods Nationwide, Banned Under New California Law

Related: Sardines Have a Surprising Health Benefit Most People Never Think About

Fall officially kicks off tomorrow, and few things signal the start of the season like all those limited-edition flavors hitting grocery store shelves. From the ever-popular pumpkin spice to apple pie and salted caramel, it’s an exciting time for anyone who looks forward to the season of crisp weather and colorful leaves. Just as coffee shops roll out their sugar-laden seasonal drinks, food brands get in on the action with everything from protein bars and energy drinks to frozen foods and breakfast staples.

If you’re looking for some of the best fall-themed health foods to stock up on, we’ve got you covered. I tried a bunch of seasonal products heading into the new season, from protein powders to higher-protein bagels, and rounded up my favorites that are worth the price. They’re an easy way to make your mornings feel a little cozier without blowing your macros out of the water, prioritizing protein, fiber, and other important nutrients.

Related: Are Premium Meal Replacement Shakes Actually Worth Buying? We Compared the Top Brands

Best Fall Health Foods and Beverages

RXBAR: Nut Butter & Oat Apple Pie and Pumpkin Spice Protein Bars

Reviews tend to be mixed for RXBAR, but they’re one of my go-to protein bars. The brand is known for keeping its ingredient lists short and putting those ingredients front and center on the packaging. The new Nut Butter & Oat Apple Pie flavor is a particularly good fit for fall, and of course Pumpkin Spice always has to make a comeback. Apple Pie is made mostly with oats, honey, cashews, egg whites, and apple, while Pumpkin Spice is made with egg whites, dates, cashews, almonds, cinnamon, pumpkin, and cloves. Each bar has 210 calories with 10 to 12 grams of protein, making it an easy fall snack when you want a little more staying power. I have to say, of everything on the list, these were my favorite.

Alani Nu: Witch’s Brew

If there’s one fall drink I look forward to every year, it’s Alani Nu’s Witch’s Brew. The limited-edition energy drink has become something of a seasonal event, with people quickly selling them out of stores when they show up on grocery store shelves. The flavor is green apple and caramel, which is about as sweet, tart, and distinctly fall as you could imagine. One 12-ounce can contains 15 calories, 0 grams of sugar, 5 grams of carbs, and 200 milligrams of caffeine, along with B vitamins. It’s a particularly fun way to get your caffeine fix when you want something other than a Pumpkin Spice latte.

Perfect Bar: Pumpkin Pie

Perfect Bars are known for their thick, almost doughy consistency, and the Pumpkin Pie flavor stays true to that signature texture. I’m a big fan of Perfect Bars, and this is a flavor that’s in my top five, so you can understand how exciting fall is for me. With these, you get pumpkin, peanut butter, honey, and warm fall spices in every bite. It’s definitely more substantial than a typical protein bar, with 310 calories, 19 grams of fat, 24 grams of carbs, 3 grams of fiber, and 14 grams of protein per bar, but it’ll keep you full for a few hours.

5-hour ENERGY: Pumpkin Spice

If you’re not in the business of carrying around a full energy drink can, 5-hour ENERGY’s Pumpkin Spice shot is a fun seasonal option. The pumpkin spice flavor gives the timeless energy shot a little fall personality, with the familiar cinnamon-and-pumpkin profile. These energy shots are sugar-free and give you more than your standard dose of caffeine, with 230 milligrams per bottle along with B vitamins and amino acids.

Dave’s Killer Bread: Pumpkin Spice Madness Bagels

After disappearing for seven years, Dave’s Killer Bread brought back its Pumpkin Spice Madness Bagels this fall. They’re made with organic, non-GMO whole grains and flavored with brown sugar, cinnamon, nutmeg, and pumpkin. Each bagel has 10 grams of protein, 4 grams of fiber, and 13 grams of whole grains, so it’s much healthier than your average bagel. I especially like these as a pre-workout breakfast because the bagel gives you a substantial dose of carbs to fuel training.

Ka’Chava: Cinnamon French Toast Plant-Based Protein Powder

I don’t know about you, but there are few things that feel more like fall than French toast for breakfast. Ka’Chava’s newest Cinnamon French Toast flavor takes that nostalgic weekend-breakfast flavor and turns it into a plant-based shake. It’s real cinnamon combined with a powerful formula of plant-based protein, fiber, probiotics, digestive enzymes, adaptogens, vitamins, minerals, and more than 85 superfoods. One serving provides 240 calories, 25 grams of plant-based protein, 20 grams of carbs, 6 grams of fiber, and 5 grams of fat. Mix it with milk for an extra indulgent treat.

TAZO: Protein Chai Latte Powder

Chai tea basically tastes like fall in a cup, but adding protein to the equation makes it all the better for gym rats. TAZO’s Protein Chai Latte combines the brand’s signature chai spices with 20 grams of protein per serving from whey protein isolate. The powder itself provides 110 calories, 20 grams of protein, 6 grams of carbs, and 5 grams of sugar before you add your liquid. It’s also incredibly easy to make: Just mix two scoops with 10 ounces of hot or cold milk, then stir or use a frother. Using 2 percent milk brings the drink to about 30 grams of protein per 10-ounce latte.

Related: I’m a Nutritionist: This One Protein Swap Could Help You Feel Fuller Than Shakes

One registered dietitian has a much easier place to start: strive for at least 30 grams of high-quality protein at every meal.

That’s the advice of Anika Christ, a registered dietitian and certified personal trainer at Life Time. The idea isn’t that 30 grams is some magic number that suddenly turns your muscles on, but that spacing protein out over the course of the day gives you a simple way to regularly get enough protein while also supporting muscle growth and recovery.

The idea isn’t that 30 grams is some magic number that suddenly makes your muscles grow. Instead, it’s a practical target that can help you spread protein throughout the day rather than eating most of it in one giant dinner. Protein provides the amino acids your body needs to repair and maintain muscle, while resistance training provides the stimulus for building it.

Recent guidance from UTMB Health similarly notes that aiming for around 25 to 30 grams of protein per meal can help support muscle protein synthesis, particularly in older adults. The organization also points out that protein needs vary depending on age, activity level, and individual goals.

What 30 Grams of Protein Really Looks Like

The good news is you don’t have to live on protein shakes to hit the target. Lifetime’s examples include a standard grilled chicken breast at about 30 grams, four ounces of roasted turkey breast at 34 grams, and a six-ounce steak at about 42 grams. Plant-based: 1.5 cups of extra-firm tofu provides about 30 grams.

Even breakfast can get you there, although it may take a bit more planning. Five hard-boiled eggs will give you about 30 grams, and a cup of cottage cheese will hit around the same mark, too. The best advice is to get your protein from whole foods, but protein powder can be a good option when you’re in a pinch.

The larger point is to spread your intake out throughout the day rather than eating nearly all of it at dinner. Protein provides the amino acids your body uses to repair and maintain muscle. Regular strength training provides the stimulus for building it.

That doesn’t mean you need to eat exactly 30 grams at each meal. Your protein needs vary depending on things like body size, age, activity level, and goals. The RDA for adult men and women is 0.8 g per kilogram of body weight per day, although higher intakes may be beneficial for physically active people and older adults.

So if you’re looking at a plate and you’re wondering if you’re getting enough protein, you don’t necessarily have to start calculating every amino acid. Starting with thirty grams per meal is a pretty simple place to start. Add to that a regular strength training regimen and a healthy diet, and you’re providing your muscles the raw materials they need, without turning each meal into a math problem.

NatureBest Precut & Produce LLC first announced the recall on August 8, 2026. On September 16, following its standard review process to assess public health hazard levels, the FDA classified the action as a Class I recall—the agency’s most serious recall designation. The FDA defines Class I as a situation where there is a “reasonable probability” that exposure to the affected product could cause serious adverse health consequences or death.

That wording is important, but it does not mean people who ate the recalled products will certainly become seriously ill or die. It describes the potential severity of the hazard if contaminated products are consumed.

The products were made with jalapeño peppers supplied by Coast Citrus Distributors, which have been linked by federal investigators to Salmonella Javiana illnesses across the United States.

The Recall Started with Jalapeños, Then Spread Into Everyday Foods

NatureBest, which operates facilities in Missouri City and Houston, Texas, voluntarily recalled products containing the affected peppers after being notified by Coast Citrus Distributors that certain jalapeños supplied by the distributor were themselves subject to recall.

The FDA says the affected NatureBest and H-E-B products were distributed to retail customers in Texas and Louisiana between July 3 and August 5, 2026. The recalled foods include NatureBest Soup Mix, multiple varieties and sizes of Pico de Gallo, diced jalapeños, H-E-B diced jalapeños and two types of stuffed mushrooms.

The affected products include familiar refrigerator items rather than obscure ingredients: H-E-B Pico de Gallo in mild, medium, hot and mango varieties, NatureBest Pico de Gallo, NatureBest Mild Cheddar & Jalapeño Stuffed Mushrooms and H-E-B Jalapeño Popper Stuffed Mushrooms.

The FDA’s recall notice lists numerous lot codes and use-by dates, with dates extending into August 2026. Consumers should therefore check the actual product and lot information rather than relying only on the brand name.

The Class I classification covers 62,856 cases of each of eight products, putting the number of affected cases into the hundreds of thousands, according to reporting.

And NatureBest’s recall is only one piece of a much larger food-safety investigation.

The FDA says additional recalls have been issued because the implicated jalapeños were subsequently used in other foods, including salsa, guacamole, dips, sandwiches, salads, burritos, bowls, soup mix and other prepared foods.

The Bigger Problem Is a 32-State Salmonella Outbreak

The underlying investigation is considerably broader than the NatureBest products.

According to the CDC’s latest published outbreak update, 431 people in 32 states had been infected with the outbreak strain of Salmonella Javiana as of August 19. Fifty-seven people had been hospitalized, and no deaths had been reported. Illnesses began between June 19 and August 2.

Federal investigators traced the outbreak to jalapeños grown in Sinaloa, Mexico, and distributed by Coast Citrus Distributors. The FDA says traceback and epidemiological information identified a common grower in Sinaloa that supplied Coast Citrus as the likely source.

The scale of the investigation also explains why products far removed from a box of fresh peppers are being recalled.

The CDC says 91 percent of 224 interviewed patients reported eating at a Mexican-style restaurant before becoming sick. Restaurants including Chipotle and QDOBA stopped serving the affected peppers after being notified. The agencies said those establishments did not pose a current ongoing risk from the affected peppers after removing them.

There is another important wrinkle: the CDC says the true number of infections is probably higher than the reported total because many people recover without seeking medical care and therefore are never tested. The outbreak may also extend beyond the states where cases have been identified.

Why The FDA Considers Salmonella a Serious Threat

For many otherwise healthy people, Salmonella infection produces several unpleasant days of diarrhea, fever, and abdominal cramps. The FDA says symptoms generally begin 12 to 72 hours after eating contaminated food and usually last four to seven days.

But Salmonella can become much more dangerous when the infection spreads beyond the intestine.

Young children, older adults and people with weakened immune systems face a greater risk of severe disease. In some cases, the bacteria can enter the bloodstream and cause invasive infections, including infections affecting the heart, bones or joints. NatureBest’s FDA notice specifically warns that Salmonella can, in rare circumstances, enter the bloodstream and cause illnesses including arterial infections, endocarditis and arthritis.

That is the context behind the FDA’s Class I designation.

There is also a deceptively difficult part of foodborne contamination: you cannot reliably spot Salmonella by looking at the food. The recalled Pico de Gallo or soup mix can look perfectly normal, which is why federal officials are telling consumers not to taste-test questionable products.

The FDA and CDC say consumers should not eat recalled jalapeños or foods containing them. Recalled products should be thrown away or returned according to the applicable recall instructions, and surfaces that may have contacted the peppers should be washed with hot, soapy water or cleaned in a dishwasher.

The NatureBest products have already been pulled from distribution, but the larger investigation remains active. With the jalapeños having moved through distributors, restaurants, grocery stores, and prepared-food operations, federal officials continue to investigate whether additional downstream products need to be recalled.

But popularity and nutrition science don’t always move in the same direction, and tallow is a good example of that gap. We asked nutrition experts to walk us through what’s actually happening in your body when tallow replaces the oils in your kitchen, and whether the hype has real science behind it.

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What Is Beef Tallow?

Tallow is rendered beef fat, which means it is a large source of saturated fat. 

“Beef tallow has approximately 50 to 55 percent saturated fat whereas vegetable seed oils (such as canola oil, sunflower oil, and soybean oil) are primarily unsaturated fats and have only around 5 to 15 percent saturated fat,” says Dr. Farhan Abdullah, a functional medicine physician at Magnolia Functional Wellness.

The remainder of tallow’s fat is mostly oleic acid, the same heart-healthy unsaturated fat found in olive oil, but it’s heavily outweighed by the saturated percentage. Not all saturated fats behave the same in the body, though. Beef tallow contains both stearic acid and palmitic acid.

 “Stearic acid is a saturated fat that is less likely to produce an increase in LDL cholesterol compared to other saturated fats found in food products,” Dr. Abdullah explains, “but palmitic acid will reliably increase LDL cholesterol.” Since tallow contains a meaningful amount of both, it doesn’t get a pass just because part of its fat profile is more neutral for cholesterol levels.

Isabel Vasquez Larson, RD, LDN points out that this is different from eating a serving of beef itself. Whole cuts of beef come packaged with protein, vitamins, and minerals alongside their fat, while tallow is fat in its most concentrated form. “Beef tallow is a concentrated source of saturated fat,” she says, “which we know negatively impacts cholesterol levels.” 

In other words: the research on eating beef in its complete form doesn’t automatically translate to consuming a concentrated source of rendered fat.

Related: A New Study Links Everyday Foods to Rheumatoid Arthritis Flares. Dietitians Explain Which to Cut First

How Beef Tallow Impacts LDL Cholesterol and Heart Health

“Research shows that saturated fat found in beef tallow can raise LDL cholesterol, increasing the risk of heart disease and stroke over time,” Larson says. That’s why major nutrition guidelines cap saturated fat at no more than 10 percent of total daily calories. On a 2,000-calorie diet, that works out to roughly 20 grams a day, total, from every source, not just tallow.

It’s easier than you might think to reach 20 grams of saturated fat in a day. Dr. Abdullah notes that “there is almost one-third” of a full day’s saturated fat allowance in just a single tablespoon of tallow. Cook your eggs in it for breakfast and roast your vegetables in it at dinner, and you can blow through your daily budget without realizing it.

You don’t just have to reduce your saturated fat intake; you can swap those fats for heart-healthy choices from monounsaturated fats instead. Replacing saturated fats with unsaturated fats from foods like avocado, olive oil, nuts, and seeds can help improve cholesterol levels and overall heart health, Larson reminds us. 

How to Safely Fit Beef Tallow Into Your Diet

So, does beef tallow still have a place in a healthy diet? We know that tallow isn’t a healthier substitute for the fats already backed by strong heart-health research. But eating up to 20 grams of saturated fat a day still falls within a healthy range for most folks. 

Plus, tallow has a high smoke point, which makes it great for grilling, roasting, or frying. Larson suggests saving beef tallow for the dishes where it genuinely supports the cooking method. Then, for sautéing, baking, and homemade salad dressings, consider olive oil or avocado oil.

Dr. Abdullah’s advice is similar in spirit: know your saturated fat “budget” for the day and let that, rather than new nutrition fads, guide how often tallow shows up in your cooking. If you’re already getting saturated fat from cheese, butter, or fatty cuts of meat elsewhere in your day, that’s worth considering before adding in tallow too.

Related: How Long It Takes to Lower Cholesterol, According to a Cardiologist

Is Beef Tallow Actually Healthier Than Other Oils?

Beef tallow isn’t the nutritional upgrade the internet has made it out to be, but it can still be part of a balanced, healthy diet. Its saturated fat content has been linked to higher LDL cholesterol over time, and a little goes a long way toward your daily limit. Use heart-healthy fats for everyday cooking, like olive oil and avocado oil, and limit beef tallow to when it shines, like high-heat cooking.

Still, trying out new recipes is undoubtedly one of the best ways to welcome in a new season, so why not indulge in a pre-workout treat that gets you excited? Swap your usual powder or energy drink for an apple cider pre-workout slushie, featuring 5-hour ENERGY Caramel Apple. It’ll put you in the fall spirit while giving you 230 mg of caffeine, along with B vitamins and amino acids like taurine to help you push through your workout.

Try out the recipe below:

How to Make Apple Cider Pre-Workout Slushies

Ingredients

• 2 ½ cups frozen apple cider cubes
• 5-hour ENERGY Caramel Apple
• 1 cup ice cubes
• ½ cup apple cider
• 1 tsp honey
• ½ teaspoon cinnamon

Directions

1. First, make the frozen apple cider cubes. Place a gallon-sized resealable bag into a large measuring cup and fold the edges over the rim. Pour apple cider into the bag and tightly seal the bag.
2. Lift your bag from the measuring cup and place it flat in the freezer until solid.
3. Remove the frozen apple cider from the freezer and break into chunks.
4. In a blender, add frozen apple cider chunks, one 5-hour ENERGY Caramel Apple shot, ice cubes, apple cider, honey, and cinnamon. Blend until smooth and all the ingredients are fully incorporated.
5. Pour the slushies into your shaker cup and enjoy.

Related: I’m a Nutritionist: This One Protein Swap Could Help You Feel Fuller Than Shakes

Changing your diet cannot replace conventional rheumatoid arthritis medications like DMARDs, NSAIDs, or corticosteroids, but adjusting your daily meals can help manage systemic inflammation and improve overall well-being.

“The study suggests that people with rheumatoid arthritis (RA) may benefit from an eating pattern that provides more omega-3 fats and antioxidant-rich nutrients, while limiting an excess of omega-6 fats,” says Jamie Schwartz, RD, LDN, who was not involved in the study. “In practical terms, that could mean putting foods such as fatty fish like salmon, sardines and mackerel, along with walnuts, flaxseeds and chia seeds on the menu regularly. Colorful fruits and vegetables, which provide nutrients such as carotenoids and vitamin E, are also consistent with the study’s findings.”

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The Simple Foods That Worsen Joint Pain

The review also found that eating high amounts of processed carbohydrates and added sugars can actively worsen inflammation throughout the body. Using an anti-inflammatory eating plan works as a supportive, complementary tool alongside standard medical care to boost your daily quality of life.

However, while food choice helps reduce inflammation, it is crucial to recognize that diet will not replace medical treatments altogether. There is currently no evidence that changing your meals can safely take the place of disease-modifying medication.

Related: Magnesium Glycinate vs. Citrate: What’s the Difference? Registered Dietitian Explains Which Is Better for You

How to Tell If a Specific Food Is Triggering Your Flares

Pinpointing individual food triggers can be tricky because RA flare-ups stem from many different culprits beyond food sensitivities. Factors like rising stress levels, sudden illness, and poor sleep can all cause symptoms to spike.

“To determine if certain foods are difficult to digest for you, and therefore trigger a flare, keep a food and symptom record, but make sure you track everything that you are feeling,” says Alexia Beauregard, MS, RD. “How are you sleeping? What is your stress level, and how are you managing your stress? Do you feel like you are getting sick with something like a cold? Another option is to eat a very simple, basic diet for one or two weeks of food that is easy for you to digest.”

Beauregard suggests choosing a calm week when your life is predictable, and you’re not sick, to test foods you suspect are problematic. Food sensitivity reactions are dose-dependent, meaning you might need to eat the food several times over a few days before your body reacts.

Why Food Choice Is a Powerful Companion, Not a Magic Cure

At the same time, keep your expectations grounded regarding what diet can prove. Eating an anti-inflammatory meal plan is a supportive lifestyle choice rather than an instant remedy for painful flare-ups.

“The study actually doesn’t establish food sensitivities as a cause of individual flares. It found correlations between overall nutrient intake and measures of disease activity at a single point in time, says Schwartz. “Because it was cross-sectional, it cannot establish that eating a particular food caused inflammation to rise or fall. The authors themselves call for randomized controlled studies to establish whether dietary changes actually produce these effects.”

The ultimate takeaway is that filling your plate with anti-inflammatory whole foods supports your overall health and can help calm systemic inflammation, but your prescribed treatments remain the primary defense against joint damage.

Related: I’m a Registered Dietitian With Over 15 Years of Experience. This Is Exactly What I’d Eat for Dinner to Lower Blood Pressure

Sources

• Deseatnicova, E.; Covaliov, E.; Deseatnicova, O.; Siminiuc, R.; Rezus, E.; Groppa, L. Impact of Nutritional Diet Therapy on Rheumatoid Arthritis Disease Activity. Nutrients 2026, 18, 517. https://doi.org/10.3390/nu18030517

Experts

• Jamie Schwartz, RD, LDN
• Alexia Beauregard, MS, RD

That’s where adding a little more protein and fiber can make a difference. Research suggests that protein can help support fullness and satiety, while certain types of fiber may also support satiety and food intake. Rather than replacing the foods people actually want to eat, I prefer to add a few options that bring more staying power to the table. The goal is to have options that feel both purposeful and enjoyable.

The good news is that this doesn’t require a tray of sad vegetables sitting untouched next to the nachos. Beans, lean meats, Greek yogurt, cottage cheese, whole grains, nuts, seeds, and vegetables can all work their way into foods that still feel right at home on a game-day spread. Here are seven options that deliver more protein and fiber without losing the fun.

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Related: What Exactly Are the Best Fruits for Diabetes? A Dietitian Reveals Her Top 6

7 Game-Day Snacks With More Protein and Fiber

1. Bean-and-Lean-Meat Chili

There’s a reason chili works so well for game day: It’s warm, easy to make in a big batch, and guests can help themselves throughout the game. Nutritionally, it’s also one of the easiest ways to get a meaningful amount of both protein and fiber in the same bowl.

Lean ground turkey or beef provides the bulk of the protein, while beans contribute both plant protein and fiber. Tomatoes, peppers, and onions can add even more fiber, along with vitamins, minerals, and plant compounds.

I’d use at least two types of beans, such as black beans and kidney beans, and choose a leaner meat so you’re getting plenty of protein without making the dish unnecessarily heavy. Unlike many snack-table foods, a bowl of chili can also function as a legitimate meal, which can be helpful during a game that stretches on for hours.

2. Walnut-White Bean Dip

Dips are one of the easiest game-day foods to upgrade because you don’t have to reinvent anything. You’re still putting a creamy bowl of something in the middle of the table and giving people plenty of things to scoop it up with.

Lauren Manaker, MS, RDN, LD recommends blending cannellini beans or chickpeas with walnuts, lemon juice, garlic, olive oil, salt, pepper, and a little water until smooth. Parsley or a spoonful of plain Greek yogurt can add even more flavor and creaminess.

“I like this because the beans provide both protein and fiber, the walnuts make it richer and more game-day friendly, and the whole thing feels more like a satisfying party dip than a ‘health food’ project,” Manaker says.

If you’re serving food to a crowd, it still has to taste like something people actually want. Serve the dip with sliced vegetables, whole-grain crackers, or pita so guests can choose what sounds good to them. The beans provide both protein and fiber, while walnuts contribute additional protein, fiber, and unsaturated fats.

3. Avocado Deviled Eggs

Given that one large egg provides roughly 6 grams of high-quality protein, along with nutrients such as choline, your protein is already covered. The one thing this fan-favorite might be missing, though, is fiber. 

“To add fiber, I mash a little avocado right into the yolk filling,” Manaker says. “It makes the filling creamier and gives the snack a bit more staying power without much extra effort.”

You don’t have to eliminate the traditional filling ingredients either. Replacing just part of the mayonnaise with avocado keeps the familiar texture and flavor while adding fiber and unsaturated fat. That’s generally the approach I prefer with game-day food: make a small nutritional improvement without transforming the dish into something unrecognizable.

4. Edamame

Edamame may not be the first food you associate with football, but it checks a lot of boxes for a snack table. It’s naturally high in both protein and fiber, takes almost no preparation, and works particularly well when you want a plant-based option that isn’t another dip.

Serve steamed edamame with salt, chili seasoning, garlic, or your favorite spice blend. You can also put it out in the pods, which naturally slows down the pace of eating a little and makes it feel more like a snack.

Because soybeans are legumes, edamame provides considerably more protein than most vegetables while still contributing fiber. It’s one of those rare foods where you don’t have to pair two different ingredients together to get both.

Related: I Attempted to Eat Like RFK Jr. for a Week. Here’s What Happened to My Body

5. Cottage Cheese Buffalo Chicken Dip With a Mixed Dipping Board

Buffalo chicken dip is already a game-day staple, and it doesn’t need much tinkering to make it higher in protein. Samantha DeVito, MS, RD, CDN recommends using blended cottage cheese along with shredded chicken to create a creamy base.

“Blended cottage cheese makes a creamy, higher-protein base, and adding shredded chicken boosts the protein even further,” DeVito says.

Where the fiber comes in is what you serve alongside it. Carrots, celery, bell pepper strips, snap peas, and whole-grain crackers can all work, but I wouldn’t swap every chip or cracker for a vegetable and call it a day. Manaker recommends a “mixed dipping board” instead. Put familiar options like pita chips or whole-grain crackers alongside bell peppers, cucumbers, or snap peas and let people choose. That way nobody has to feel like the celery stick is being presented as a punishment for wanting buffalo dip.

“People naturally mix and match, and the fiber gets in without making the table feel restrictive,” Manaker says.

6. Crispy Roasted Chickpeas

If you want something crunchy enough to snack on by the handful, roasted chickpeas are worth adding to the lineup. Both Manaker and DeVito recommend them because chickpeas naturally provide both protein and fiber. Season them with smoked paprika, chili powder, ranch-style seasoning, garlic, or whatever flavors fit the rest of your spread.

The biggest trick is getting them genuinely crisp. Pat canned chickpeas very dry before seasoning and roasting or air-frying them. Removing as much surface moisture as possible helps them develop the crunch you’re looking for.

I wouldn’t necessarily expect roasted chickpeas to make anyone forget chips exist, nor do they need to. Think of them as another crunchy option on the table that happens to deliver protein and fiber at the same time.

7. Higher-Protein Flatbread Pizza

Pizza absolutely belongs at a game-day party, and this is another case where I’d rather build more nutrition into a food people already enjoy than replace it entirely.

Start with a higher-protein or whole-grain flatbread, then add mozzarella and a protein such as chicken or lean meat. Vegetables like peppers, mushrooms, spinach, and onions can boost the fiber and volume, and beans can work surprisingly well on a Southwestern-style version.

DeVito says the goal isn’t to choose between the food you actually want and the foods you think you’re “supposed” to eat.

“You can enjoy the foods you came for while adding foods that help round out the plate,” she says. “It’s a much more realistic approach than trying to turn game-day foods into something they’re not.”

Cut the flatbread into smaller squares so it still functions like an appetizer. You still get pizza, just one that brings a little more protein, fiber, and produce to the table.

Related: Think You’re Eating Clean? These 10 High-Protein Foods Are Packing Massive Amounts of Salt

The Bottom Line

A better-balanced game-day spread doesn’t require replacing wings, chips, pizza, and everything else people look forward to with foods nobody really wants.

As a dietitian, I’d rather think about what you can add. A bowl of chili brings protein and fiber. A buffalo chicken dip can sit beside both crackers and vegetables. Roasted chickpeas can share the table with chips. You can eat the pizza and still put something with fiber on your plate.

Both Manaker and DeVito take a similar approach: Add more nutrient-dense options alongside the traditional favorites instead of trying to make every food fit an arbitrary definition of “healthy.”

The goal isn’t a perfect game-day menu. It’s a spread with enough variety that you can eat the foods you genuinely enjoy while also getting some protein, fiber, produce, and other nutrients along the way.

Experts

• Lauren Manaker, MS, RDN, LD
• Samantha DeVito, MS, RD, CDN

Sources

• Clark, M. J., & Slavin, J. L. (2013). The effect of fiber on satiety and food intake: A systematic review. Journal of the American College of Nutrition, 32(3), 200–211. https://doi.org/10.1080/07315724.2013.791194
• Kohanmoo, A., Faghih, S., Akhlaghi, M., & Azadbakht, L. (2020). Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones: A systematic review and meta-analysis of randomized controlled trials. Physiology & Behavior, 226, 113123. https://doi.org/10.1016/j.physbeh.2020.113123

That’s not all as Mike’s Hot Honey Whipped Cream Cheese will be joined by two more new flavors on stores this fall. 

Big brands teaming up for new product  

Hot honey seems to be everywhere now both at the grocery store and your favorite local breakfast spot, but it just might qualify as an overnight sensation that was more than a decade coming. 

Mikes’ Hot Honey came on the scene in 2010, and 15 years later nearly half of consumers report having tried hot honey. 

Now owned by Kraft Heinz, Philadelphia has been around much longer, having emerged as the original American cream cheese brand in the 19th century thanks to tinkering by a New York dairyman named William Lawrence. 

According to Mike’s Hot Honey founder Mike Kurtz, combining his product with cream cheese isn’t new, either — at least in his kitchen. 

“When I was first building the brand, I used to sample our hot honey on bricks of Philadelphia cream cheese to show people just how delicious and versatile the combination could be,” Kurtz said in a press release. 

“To now bring that pairing to life in a partnership with Philadelphia feels like a full-circle moment. Together we worked closely to get the balance of creamy, sweet heat just right, creating a schmear ready for everything from breakfast sandwiches to pizza — or straight from the tub.” 

Where to get it 

Whether you want to add an extra kick to jalapeño poppers, spice up a salmon and cream cheese bagel or make a spicy base for a flatbread pizza, you’ll only be able to find the new Philadelphia Mike’s Hot Honey Whipped Cream Cheese one place for now. 

Walmart is the exclusive retailer for it until January 2027. 

Philadelphia also released two more flavors this month: Cranberry Orange and Salted Caramel. 

They are available at retailers across the country, but Cranberry Orange Cream Cheese is a seasonal that will only be around for a limited time while Salted Caramel Cream Cheese is a new permanent flavor like the hot honey variety. 

As an added bonus, shoppers near Pedaler’s Pub in Bentonville, Ark., and

Pizza One in Wayne, N.J., can visit in-store to try limited-edition edition menu items made with the new Philadelphia Mike’s Hot Honey Whipped Cream Cheese product. 

Combing through the list, some may be quite shocked to learn that some of America’s biggest grocery store chains didn’t actually make the cut. For example, Food Lion, Kroger, Safeway, Giant, Walmart, and Harris Teeter are all noticeably absent from USA Today’s top 10. So who trumped these stores? 

Trader Joe’s, Publix, and Aldi Earned Their Spots

Trader Joe’s and Publix are chains that have staked their reputations on offering great products to customers. Coming in at #8, Trader Joe’s claims to be “committed to providing our customers outstanding value in the form of the best quality products.” Meanwhile, Publix, which comes in fifth on the list, has a mission “to be the premier quality food retailer in the world.”

And a big shoutout to Aldi for earning the #3 position. Aldi’s, by and large, offers lower prices than the other stores shown on this list and proves that sometimes a high value doesn’t come with a high price tag. 

The Fresh Market Is the Freshest

With 173 stores spread across 22 states (sorry for those on the West Coast; stores only extend as far as Oklahoma), The Fresh Market earns the #1 spot on the list of Best Grocery Store for Produce. Per USA Today: 

“Visit The Fresh Market to try some unique fruits and vegetables, like plumcots (a plum-apricot hybrid) or purple cauliflower. This grocery store lives up to its name by stocking a vast array of seasonal, local, and super-fresh produce that includes plenty of organics.”

Having personally been to The Fresh Market, I’ve noticed that from produce to meats, what the store offers is generally fresh. Now, I’ll admit, some things can be a bit pricier, but sometimes you have to pay a little more for quality.

Related: Move Over McDonald’s & Chick-fil-A: This Chain Has Been Voted “Best Fast-Food Breakfast”

“Do no harm” is a foundational principle of medical ethics, and several experts echoed that exact idea when asked about supplemental collagen for this story. The consensus: it might not do much, but it probably won’t hurt. The catch is that spending money on unproven products can hurt your budget. Financial wellness matters, especially when everyday expenses like groceries and gas are already high. A $60 monthly tub of collagen peptides adds up to $720 a year. Does this stuff actually deliver results, or would that money be better spent elsewhere?

Some nutritionists view supplements as an “insurance policy.” To see if that logic holds up, let’s explore what collagen actually is, how it functions in the body, why we lose it as we age, and what the latest research really says. From there, you can decide for yourself whether collagen is worth adding to your daily routine.

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What Is Collagen and Does Your Body Make It Naturally?

At its core, collagen is the main structural protein your body builds every day using the amino acids from your diet. Think of it as biological glue that gives shape, strength, and durability to your skin, tendons, ligaments, cartilage, and bones.

Vitamin C works right alongside it as a crucial partner in that build process. “Vitamin C is collagen’s counterpart,” describes sports dietitian Meridan Zerner, MS, RDN, CSSD, LD, CHWC. “Collagen’s shape is like three strands of rope, braided together into one cord. Vitamin C plays a key role in stabilizing the triple helix—solidifying the rope.”

In its raw form, collagen is a massive molecule that your stomach has to work hard to disassemble. To bypass that issue, supplement companies use a process called hydrolysis to pre-break those long protein chains into smaller fragments. The result is hydrolyzed collagen, the exact form used in almost every clinical trial studying skin, joint, and bone health.

That pre-broken structure is also why it dissolves so easily into your morning drink. And despite popular internet claims, stirring a scoop into hot coffee won’t destroy its nutritional value. Because these peptides are already broken down into resilient fragments, they can easily handle temperatures over 300°F before degrading, which is far hotter than anything coming out of your coffee maker.

So Why Do We Lose Collagen As We Get Older?

Unfortunately, with age, the body becomes less efficient at turning over collagen and remodeling tissue. Laura Mangum, RD, LD, says that when we get older, collagen synthesis declines and existing collagen becomes less flexible. What makes matters worse is that oxidative stress, reduced physical activity, inadequate nutrition, and declining hormones influence connective tissue remodeling/collagen production.

“As we age, our body’s collagen-production capacity slows down, which shows up as thinner, less elastic skin, wrinkles, and achy joints or tendons, since there’s simply less strong scaffolding or glue holding those tissues together,” says Zerner. “In addition, declining collagen production contributes to declining bone strength, but it works alongside the more powerful contributor, which is declining hormones. One cascading hormone that affects collagen production is estrogen. That’s one reason why collagen supplementation is heavily marketed to midlife women.”

Related: Want to Get in the Best Shape of Your Life? These Muscle-Building Supplements Will Take Your Gains to the Next Level

If You Take Collagen for Your Skin or Joints, Will It Actually Go There?

When you swallow collagen, your stomach acid breaks it down into smaller peptide chains, and your digestive enzymes cut those further into individual amino acids. These amino acids are then absorbed through your intestinal wall into your bloodstream. Hydrolyzed collagen—the pre-broken-down form from cow, pig, or fish tissues found in supplements—absorbs faster than the collagen you get from eating steak or drinking bone broth, but the end destination is identical.

Once those amino acids hit your bloodstream, your body uses them efficiently. But “efficiently” means where your body needs them most, not where you want them to go.

You might take a scoop hoping to heal a stubborn case of hamstring tendinopathy, but if you have a cut on your finger or need immune support, your body will prioritize those repairs first. Georgia Kostas, MPH, RD, LD, Founder and former Director of Nutrition at Cooper Clinic, did not mince words when she said, “You do not have any control over where the amino acids are going to go. The body will use them where it needs them.”

Ultimately, targeting a specific body part with a scoop of powder simply is not how human digestion works.

“I don’t want to say it (collagen supplementation) doesn’t work, because I don’t know. Research is mixed,” says Kostas. “I asked my bone doctor, and he said, ‘You’d be wasting your money.’ I’ve never asked a dermatologist. What I do know is that the body needs protein. It breaks protein down to amino acids, reassembles, assimilates, and uses it efficiently.”

Protein Options for Essential Amino Acids

“Collagen is relatively low in essential amino acids and is particularly low in leucine compared with high-quality proteins, such as dairy, eggs, meat, soy or well-designed plant-protein combinations,” noted Mangum. “Those proteins are far better choices for supporting overall muscle protein synthesis.”

Could You Just Sip Bone Broth for Collagen Instead?

Bone broth certainly contains collagen, but drinking it is not the same as taking a dedicated supplement. The main issue comes down to consistency. Bone broth is completely unstandardized, meaning its actual collagen content depends heavily on the specific bones used, how long it simmered, and the recipe itself.

In fact, testing by ConsumerLab revealed that a single cup of commercial bone broth can range from a paltry 2.5 grams to 8 grams of collagen. Protein levels swing wildly from 3.8 to 13.3 grams, and sodium jumps anywhere from 95 to 503 milligrams per serving.

Laboratory testing comparing standardized bone broth recipes to reference collagen supplements tells a similar story. Bone broth consistently yields significantly lower concentrations of key amino acids—including hydroxyproline, glycine, proline, hydroxylysine, leucine, and lysine—than a standard 20-gram dose of collagen powder. Homemade or coffee-shop broths vary even more unpredictably.

Hydrolyzed collagen powders, on the other hand, are processed to be consistent. A 10-gram or 20-gram scoop delivers a reliable dose every time. Bone broth is not useless, as it brings along extra minerals and nutrients that isolated collagen powder lacks. But if you are relying on it as a precise daily collagen strategy, the math simply does not stack up.

Related: I’m a Dietitian. These Are the 5 Supplements I Take That Are Actually Worth Your Money

What the Science Actually Says About Collagen for Joints, Bones, and Tendons

If you look at the randomized controlled trials (RCTs) testing supplemental collagen, the results are all over the place. Different studies use wildly different doses, different timings, and different populations. And a major part of the issue is that the scientific consensus simply is not there yet.

“The current research on collagen for tendon strength is less robust than collagen research on joint pain and osteoarthritis,” explains Meridan Zerner, MS, RDN, CSSD, LD, CHWC, an integrative dietitian in Dallas, Texas. “It’s somewhat inconsistent. Dosing and timing vary across studies. Most research is on male athletes. Some studies use 5g as a dose while others use 20 to 30 grams. Some pair it with vitamin C, while some don’t. Some implement collagen pre-exercise, some don’t. All of these factors would need to be consistent to get a better assessment of any real impact. In addition, small sample sizes and short durations are limitations in tendon studies.”

The Catch: Collagen Only Works If You Actually Lift

Despite the inconsistent data, there is one area where the evidence looks slightly more encouraging: structural tendon adaptation. But there is a massive catch.

“The key point is that collagen appears most promising when it is paired with tendon-loading exercise, rather than taken as a stand-alone supplement,” explains Mangum.

Human studies show that taking collagen or gelatin before a workout spikes circulating levels of glycine, proline, and hydroxyproline, which can trigger markers of new collagen synthesis. But popping a scoop of powder while sitting on the couch does nothing. Exercise provides the mechanical signal telling the tendon to rebuild, while collagen merely provides the potential raw material.

Furthermore, taking collagen is not a magic eraser for chronic aches. “Pain is multifactorial,” Mangum notes, “and a change in pain does not necessarily mean the physical structure of a tendon has changed.”

The Ongoing Study That Could Finally Give Us Answers

We may not have to wait much longer for a definitive verdict on whether collagen can actually heal an existing injury.

The JUMPFOOD study is currently underway, marking the first large-scale RCT specifically testing collagen and vitamin C for treating patellar tendinopathy (“jumper’s knee”) in athletes. Every participant in the trial has dealt with at least 12 weeks of documented knee pain, and all follow the exact same exercise protocol. The only variable is that one group receives 10 grams of hydrolyzed collagen plus 40 milligrams of vitamin C daily for 24 weeks, while the control group receives a placebo.

Because this trial isolates the supplement’s impact on top of standard physical therapy, its upcoming results should finally clarify whether collagen accelerates real structural healing.

Related: A Sports Dietitian Explains Why Most Low-T Supplements Are a Waste of Money—and How to Protect Your Hormones Instead

The Real Secret to Bulletproof Tendons Is Mechanical Load

While the supplement industry wants you to believe healing comes in a tub, exercise physiologists know that lifestyle choices and physical force drive true tendon repair.

Dr. Keith Baar, a molecular exercise physiologist at the University of California, Davis, is widely regarded as the leading authority on tendon mechanics. His research consistently points to one proven method for repair: isometric loads held for short periods, repeated under controlled conditions, are the gold standard for healing damaged tendon tissue.

As an exercise physiologist myself, I constantly remind clients that injuries happen when mechanical load exceeds tissue capacity. The true goal of strength training is to systematically build that capacity, so your tendons become stronger, more resilient, and less prone to breaking down.

Runners, in particular, often prefer to just pound the pavement. But running without strength training behind it means subjecting your joints to millions of impacts without the structural capacity to support them. If you want healthy, resilient tendons, heavy strength training is non-negotiable.

Is Collagen Worth the Money? The Final Verdict on Supplementation

Dietitian Nicole Ninteau, RD, LD, MPH, PhD, co-founder of Enriched.Health, calls the supplement industry “the Wild Wild West.” Because the FDA does not evaluate supplements for safety, purity, or marketing claims before they hit shelves, navigating the aisle can feel overwhelming.

One brand might advertise that its powder is third-party tested, quality-checked, single-ingredient bovine collagen backed by clinical trials. But if those studies were industry-funded, or if the collagen fails to deliver on its promises, those marketing points become moot.

While supplemental collagen may offer modest benefits as research continues to develop, you do not need expensive powders to meet your daily protein requirements.

The Expert Recommendation: Load Beats Powder Every Time

Tendons respond to physical load, meaning nothing beats progressive strength training when it comes to building strong, resilient joints.

As an ACSM exercise physiologist and certified personal trainer with over 25 years of experience, my advice to clients is clear. Progressive strength training, complete protein from whole foods, and proper hydration will always reign supreme for tendon and joint health. If supplemental collagen fits comfortably into your monthly budget, it will not hurt to experiment with it. But if you want real, long-term physical results, heavy lifting and real food come first.

Related: Taking Too Many Supplements Doesn’t Mean Better Health, According to a Performance Dietitian

The evidence is increasingly difficult to argue with. In a 12-week controlled trial, vegan and omnivorous participants completed supervised resistance training while consuming 1.6 grams of protein per kilogram of body weight daily, with soy protein used for the vegan group.

The researchers found comparable improvements in muscle and strength. Another study found that vegan and omnivorous high-protein diets produced comparable rates of muscle-protein synthesis during prolonged resistance training.

A meta-analysis covering 16 studies likewise found that protein source did not significantly affect gains in lean mass or muscle strength when overall protein intake was adequate.

The Protein Math

The trick is not simply eating “healthy” plant foods. You need enough protein. The International Society of Sports Nutrition recommends roughly 1.4 to 2.0 g/kg/day for most exercising people, while a major meta-analysis found that gains from additional protein tend to level off around 1.6 g/kg/day during resistance training.

For an 80-kg lifter, that means roughly 128 grams per day at 1.6 g/kg.

Vegan and vegetarian lifters can get there through tofu, tempeh, seitan, lentils, beans, peas, soy milk, edamame, quinoa and high-protein dairy or eggs for vegetarians. Plant proteins can sometimes be less digestible or lower in particular essential amino acids, so it helps to eat larger portions and combining varied sources.

Research specifically notes that combining plant foods, increasing portions, and processing foods through cooking or fermentation can improve their ability to stimulate muscle-protein synthesis.

How to Actually Make It Work

Start with progressive resistance training. Your muscles need a reason to grow, meaning exercises must become more challenging through additional weight, repetitions, sets or improved performance.

Then distribute protein across the day instead of attempting to consume the entire target at dinner. A practical approach is three or four substantial protein-containing meals, with roughly 25 to 40 grams per meal, adjusted for body size and total daily needs.

Calories are just as important. Someone attempting to gain muscle while chronically under-eating is fighting an uphill battle. A modest calorie surplus can make gaining mass easier, while carbohydrates provide useful training fuel.

And supplementation is optional, not mandatory. A soy, pea or blended plant-protein powder can simply make hitting the daily target more convenient. So, yes, a vegan or vegetarian can build serious muscle.

The winning formula is not meat versus plants. It is sufficient protein, adequate calories, progressive training, and consistency. Recent research even found comparable muscle-protein-synthesis responses between well-balanced vegan and omnivorous diets when protein intake was properly matched.

Whey is a byproduct of cheesemaking, but it has gone from something the dairy industry once treated as a relatively low-value product to one of its hottest ingredients. The world demand for protein has skyrocketed, and the introduction of the GLP-1 weight-loss drugs has added another dimension to the problem. People taking drugs such as Mounjaro are frequently told to consume more protein to preserve muscle while they slim down, which means a huge new group of people looking for protein-rich foods and supplements.

The figures are pretty crazy. Whey protein isolate prices in Europe are reported to have quintupled since 2023 to about $33,000 per metric ton. Prices for whey concentrate have also gone through the roof, and some suppliers are already having a hard time keeping enough product in stock to last through the rest of 2026.

That doesn’t mean your tub of whey should suddenly cost five times what it did last year.” Raw ingredient prices and retail prices don’t move in lockstep. Brands have costs to absorb, like packaging, manufacturing, shipping, and retailer margins, and some have taken on some of the increase themselves instead of passing all of it on to consumers. But the pressure on whey-based products is very real compared to 2025.

A simple example is Optimum Nutrition Gold Standard 100% Whey, the most popular protein tub on the market. Right now, Optimum Nutrition’s U.S. site is selling the 2-pound tub for around $74.49. The 2024 retailer listing was the same size for $49.99, so the current direct price is about 49 percent higher. It’s not a perfect apples-to-apples comparison since retailers run different promotions, but it gives you an idea of how much the price of a familiar product can change over time.

So What Should You Buy Instead?

The good news is that you don’t necessarily have to give up protein powder. You may have to stop thinking of whey isolate as the default.

If you are mainly after protein and don’t need the extra filtration or very low lactose content, whey concentrate might be a better value proposition than isolate. The protein percentage is lower, but for most people it is not a significant difference.

There are also proteins from plants. Pea and soy protein are high in protein per serving, but their amino acid profiles and textures differ from whey. You can also choose blended plant proteins, which may be more complete. Or even alternatives like beef-based protein powder with a complete amino acid profile.

And the boring answer is: whole foods. Eggs, milk, Greek yogurt, chicken, tuna, and other protein-rich foods are sometimes cheaper per gram of protein, especially when whey prices are unusually high.

Whey isn’t going away anytime soon. But after years of using protein powder as a relatively cheap shortcut to hitting your daily protein target, 2026 might be the year you look at the price per gram of protein before automatically grabbing the same tub you’ve always bought.

In American Sniper, Bradley Cooper’s Chris Kyle watches television footage of the second plane striking the World Trade Center beside Taya, played by Sienna Miller. The scene’s purpose is immediate: it strengthens Kyle’s resolve to serve, placing his marriage and coming deployment against the shock of 9/11. The AFI Catalog says Kyle becomes “even more adamant about serving his country.”

Related: 96 Years Ago Today, One of the ‘Greatest War Movies of All Time’ Was Released

The 9/11 Scene Was About Chris Kyle, Not Why He Enlisted

That distinction matters. Kyle was already a Navy SEAL by Sept. 11, 2001. An earlier sequence ties his decision to join the military to the 1998 U.S. embassy bombings in East Africa.

Screenwriter Jason Hall explained the larger idea in the film’s production notes: “I was interested in the journey of a warrior of his caliber…what compelled him to fight and what it cost him.”

Cooper described the filmmakers’ intention similarly. “To me, it was always just a soldier’s story,” he told Deadline. “And on purpose, there’s no talk about the war, why we’re in it, nothing.”

Related: 1966 Clint Eastwood Movie Is Still Being Called One of the ‘Greatest Westerns Ever Made’

The Edit Created the Movie’s Biggest Historical Argument

The choice was controversial because the movie moves quickly from 9/11 toward Kyle’s service in Iraq. Critics argued that the juxtaposition could imply a direct connection between the attacks and the Iraq War, a criticism examined by PBS NewsHour.

Eastwood rejected the idea that the movie simply glorified combat. “I think American Sniper is anti-war,” he later said in an interview. “It demonstrates the agony of the decision-making that goes on.”

The movie became a phenomenon anyway. American Sniper received six Oscar nominations and won for sound editing, according to the Academy. It ultimately grossed about $548 million worldwide and ranked as the top-grossing North American release from 2014, according to The Numbers.

Next: 1969 John Wayne Classic, Named One of the ‘Greatest Westerns,’ Was Turned Down by Clint Eastwood

Related: 10 Years Ago Today: Clint Eastwood Film, Starring Tom Hanks, Named One of the Year’s Best Movies

We spoke with Supriya Joshi, MD, a gastroenterologist and hepatologist at Trillium Health Partners, lecturer at the University of Toronto’s Temerty Faculty of Medicine, and medical director at West GTA Endoscopy, about some of those habits that can help protect your liver. Her new book, Healthy Liver Hacks: 175+ Ways to Heal Your Liver and Improve Your Health!, offers more than 175 practical, science-backed ways to improve liver health and even help prevent or reverse fatty liver disease through simple lifestyle changes. And one of her recommendations is to give up the energy drinks.

“The concern with energy drinks is the formula and quantities people sometimes drink them in,” Joshi explains. “Many have potentially harmful levels of caffeine, sugar, and certain added supplements. Cumulatively, this can cause harm, especially in people who have underlying diseases that they may be unaware of. Given that fatty liver disease is present in almost half the adult population, there’s a real risk of people having silent underlying liver disease and being unaware they could be worsening it when consuming high-dose energy drinks.”

Related: Dietitians Say This Underrated Fiber-Rich Vegetable Is the Ultimate Food for Liver Health

The usual presence of niacin and green tea extract causes concern, as both have been associated with liver injury at high doses. In particular, case reports of acute hepatitis associated with energy drinks have sometimes involved products containing high amounts of niacin.

“Regular use at typical levels—say a can a day—hasn’t been shown to cause liver damage in otherwise healthy people,” she adds. “The documented cases sit at the heavy end: multiple cans daily, often for weeks or months, sometimes alongside alcohol, other supplements, or an existing liver condition. So ‘regularly’ matters less than ‘how much, for how long, and what else is going on.'”

If you’ve been drinking several energy drinks a day for a while now and want some reassurance, talk with your doctor about whether a liver panel, which typically measures markers including ALT, AST, ALP, and bilirubin, makes sense for you. Cutting back is also worth trying on its own, as in the reported cases, liver enzymes typically return to normal once people stop. If you have hepatitis B or C, fatty liver disease, drink heavily, or take medications or supplements that can affect the liver, it’s especially important to talk with your doctor about your individual risk.

Related: Hepatologist Shares the #1 Breakfast for Liver Health

Expert

• Supriya Joshi, MD, gastroenterologist and hepatologist at Trillium Health Partners, lecturer at the University of Toronto’s Temerty Faculty of Medicine, medical director at West GTA Endoscopy

Sources

• Key Statistics About Liver Cancer, American Cancer Society
• Understanding the Burden of Nonalcoholic Fatty Liver Disease: Time for Action. American Diabetes Association, 2024
• Green tea extract–associated acute liver injury: Case report and review. Clinical Liver Disease, 2022
• LiverTox: Clinical and Research Information on Drug-Induced Liver Injury: Niacin. National Library of Medicine