Nothing kills pre-workout momentum like reaching the gym without the one thing your session needs. If you're figuring out what to put in a gym bag, start with clothes, training shoes, water, a towel, gym access, and the gear your programmed lifts call for. Everything else has to earn its space. A lighter bag makes each item easier to find when the clock is already running.

This gym bag checklist covers the workout bag essentials that matter: session-specific support gear, fuel, recovery, hygiene, and a clean-versus-sweaty packing system. Save the full version. Then strip it down for push, pull, or leg day.

What to Put in a Gym Bag: Quick Checklist

What belongs in the bag changes with the session. This list covers most lifters without turning your bag into a storage unit.

• Breathable training clothes

• Clean socks and underwear

• Shoes that match the workout

• Filled water bottle

• Small clean towel

• Phone, charged headphones, or tracking device

• Membership card, key fob, and locker lock

• Wrist wraps, straps, sleeves, or a belt for the planned lifts

• Chalk, if your gym allows it

• Shaker and a familiar snack for longer sessions

• Travel-size toiletries and shower shoes

• Fresh clothes for after training

• Washable pouch for sweaty kit

• Leak-proof pouch for liquids

• Any personal recovery item you already use

Treat that as the master list, not your loadout for every workout. Check the training plan first. Light technique work? The belt can stay home. Heavy rows on deck? Straps might make the cut.

Keep those gym essentials in a master checklist on your phone. Before each session, cut anything that doesn't serve the program and add the one or two pieces the day calls for. Thirty seconds here keeps the bag light and saves you from the walk back to the car.

Should You Pack Wrist Wraps or Lifting Straps?

Pack wrist wraps for pressing sessions and lifting straps for pulls where grip limits the target muscles. The tools solve different problems, so carrying both by default only adds clutter.

TuffWraps' Villain Wrist Wraps use the Belt Loop Tightening System® for quick tension changes between pressing sets. Its padded, dual-ply, and figure 8 straps suit different pulling setups. Check the program, then pack the tool that matches the work.

Start With the Gym Bag Essentials You Need Every Session

Start with the essentials for a gym bag that keep the session moving. Pack appropriate clothes, training shoes, water, a clean towel, and whatever gets you through the door. Add a lock when the locker room requires one. Bring a charged phone or headphones if they carry your program or music.

Where you're going after training changes the bag fast. Driving home? Pack light. Heading straight to work? Bring a full change of clothes, basic toiletries, a separate shoe bag, and a laundry pouch that keeps a wet towel away from your laptop.

For a normal one-hour session, start with those basics. Add only what the day's lifts, commute, and locker-room routine demand.

Clothes and Shoes That Match the Workout

Pack clothes that let you lift and sweat without a mid-set wardrobe fight. If you're deciding what to bring to the gym, the best workout clothes start with a breathable shirt or top, training shorts or leggings, clean socks, and supportive undergarments. Add a spare shirt if you're heading anywhere besides home afterward.

Shoes should match the work. Flat, stable footwear often makes more sense for squats and deadlifts than soft running shoes. Weightlifting shoes may suit Olympic lifts or squat sessions. Running shoes belong in the bag when conditioning is programmed.

Don't let clean clothes share a compartment with worn shoes or yesterday's kit. A light laundry pouch takes almost no space and keeps the clean side of the bag ready for use.

Add Lifting Gear Based on the Day's Training

Let the program decide what support gear comes with you. Pack for the planned lift, the heavy working set, or the accessory work. Leave the rest at home. You'll find what you need between sets without digging through half your gear shelf.

TuffWraps is lifter- and doctor-owned, but wraps, straps, sleeves, and belts are still tools. Use them alongside sound technique and smart programming. Persistent pain still calls for professional care. Use TuffWraps' full lifting gear lineup to compare options by the work you have planned.

Push Day: Wrist Wraps and Elbow Support

Wrist wraps make the most sense when heavy bench press or overhead work calls for a firmer wrist position. You can leave them off for warm-ups, lighter accessories, and any pressing work that feels solid without extra support.

The Villain line uses the Belt Loop Tightening System® instead of a thumb loop. That makes it quick to reset tension between sets. Choose length and stiffness based on the support you want. Longer wraps add bulk, so match the wrap to the work. TuffWraps' bench press wrist wrap guide breaks down the practical differences.

Elbow sleeves or wraps are optional. Pack them when they are already part of your setup for heavy pressing. If you've never used them and lack a clear reason to start, your gym bag is complete without them.

Pull Day: Lifting Straps, Grips, and Chalk

Pull-day gear depends on how your grip limits the session. Padded straps are comfortable for repeated rows and pulls. Traditional straps offer a simple, versatile setup. Figure 8 straps give a more locked-in connection for heavy pulls. Hooks and grips can make setup faster for some athletes.

Chalk is the lightest option when you want more friction without attaching yourself to the bar, provided your gym allows it. Straps belong on grip-limited working sets or back work. Keep some strapless sets when grip strength is part of the goal.

If you are choosing between padded, dual-ply, and figure 8 options, the TuffWraps deadlift lifting strap guide compares them by setup and use case. Pack the style that fits the day's work instead of carrying every pair you own.

Leg Day: Belt and Knee Support

A belt belongs in the bag when the program includes heavy squats, deadlifts, presses, or loaded carries and you already know how to brace with it. Beginners can skip one by default, and experienced lifters can leave it off for lighter sets.

Knee sleeves can provide warmth and a consistent support feel. Knee wraps offer a different, tighter setup that takes more time and skill to apply. Use either option for support, never as a cure for knee pain.

Check fit, thickness, the day's programming, and any competition rules before packing meet-style gear. The TuffWraps knee sleeve guide for squats compares training sleeves, competition sleeves, and double-ply support so you can match support to your training.

Pack Recovery, Fuel, and Locker-Room Basics

Water is the true non-negotiable. Bring enough for the session and make it easy to reach. Longer training, heat, and heavy sweating may change what you drink, but your own needs and plan matter more than a one-size-fits-all rule.

Food, electrolytes, a shaker, and recovery tools are personal add-ons. They can make a long commute or double session easier and remain optional for most workouts.

Food, Shaker, and Electrolytes

Choose sealed, leak-resistant containers. A familiar shelf-stable snack, such as a bar or dried fruit, survives a commute better than something that melts, spills, or needs refrigeration.

If you use a shaker, pack the powder and liquid separately until you need them. Bring only supplements and electrolyte products you already know you tolerate. A hard training day is the wrong time to test something new.

Keep it simple. Pack enough to cover the session and the trip home, then clean the shaker before old protein turns it into a science project.

Toiletries, Shower Shoes, and Clean Clothes

If you shower at the gym, carry travel-size body wash, deodorant, a clean towel, shower shoes, and fresh clothes. Wipes help when a shower is unavailable, and a small pack is enough.

The American Academy of Dermatology recommends wearing shoes in locker rooms and showers, using a clean towel, disinfecting shared equipment, and changing into clean clothes after training. Those habits belong on a solid packing list.

Keep liquids in a leak-proof toiletry pouch. One loose cap can soak clothes, straps, and electronics before you reach the gym floor.

Keep Clean Gear Away From Sweaty Kit

Use a two-zone system. Clean clothes, electronics, wraps, and dry accessories stay in the main or dry compartments. Used clothes, damp towels, and shower shoes go into a washable pouch or ventilated section.

Good gym bag organization gives every repeat item a home. Keep your lock and access card in the same small pocket, liquids upright in one pouch, and lifting gear together. You should be able to reach the day's wraps or straps without digging through dirty clothes.

The system only works if you empty it. Remove wet items after every session, let the bag air out, and follow the care instructions for belts, sleeves, wraps, and straps. Air out damp support gear before storing it.

A quick reset the night before takes about a minute.

1. Check the program.

2. Add the day's lifting gear.

3. Charge your tech.

4. Refill the bottle.

5. Replace used toiletries.

6. Make sure the lock and access card are back.

What Not to Leave in Your Gym Bag

Remove these items after every session.

• Wet towels and dirty clothes

• Open snacks and leftover shaker residue

• Leaking toiletries

• Damp support gear

• Loose chalk, used tape, wrappers, or sharp items

• Damp support gear that needs to air out or be cleaned according to product care instructions

• Uncharged devices

These items can create odor, stains, damage, or a nasty surprise before the next workout. Dead headphones are annoying. A dead phone holding your training program, gym access, or ride home can wreck the whole plan.

How Should You Store Damp Straps and Knee Sleeves?

Damp lifting gear should come out of your bag as soon as you get home and stay out until fully dry. TuffWraps' care guidance calls for hand-washing lifting straps with light detergent and letting them air-dry. Its knee-sleeve guidance points to hand washing and complete air-drying before storage.

Keep a ventilated pouch in your bag for the trip home, then move straps and sleeves to a dry spot so tomorrow's bag does not inherit today's sweat.

Gym Bag Questions Lifters Ask

A useful gym bag fits the session and stays easy to empty. Compartments matter more than a loud logo. Backpack, duffel, or tote, any of them can work if the layout keeps shoes, liquids, and sweaty kit away from clean gear. Searches for gym bag essentials for men and gym bag essentials for women lead to the same core list. Personal care items, clothing, and support gear change with the lifter and the day.

What Should I Bring to the Gym for the First Time?

Bring training clothes, suitable shoes, water, a small towel, your phone, membership access, and a lock if the gym uses lockers. Add shower items or clean clothes only if your plans require them.

Treat specialized gym accessories for beginners, including wraps, straps, sleeves, and belts, as optional. Learn the program and gym rules first. A coach can help you decide when a specific tool supports the work you are doing.

What Is the Best Gym Bag Size?

For a basic session, a compact backpack or small duffel is usually enough. Choose a larger bag when you carry shower supplies, a full change of clothes, multiple pairs of shoes, or bulky gear such as a belt and knee sleeves.

When deciding what to look for in a good gym bag, prioritize a wide opening, washable materials, a shoe or wet compartment, and pockets you can reach without emptying the whole bag. The right size holds today's setup with a little room left, not every piece of gym gear you own.

How Often Should I Clean Out My Gym Bag?

Remove wet or dirty items after every session. Wipe spills as soon as they happen and wash removable pouches on a schedule that matches how often you train.

For the bag itself, follow the manufacturer's care instructions. Cleaning frequency depends on the material and construction. Regular emptying and prompt spot cleaning do most of the work.

Pack Smarter, Show Up Ready

Knowing what to put in a gym bag removes friction. Save this checklist, then make shorter push-day workout, pull-day, and leg-day versions so you carry only what the next session needs.

Gear only earns a place when it solves a problem in the next session. TuffWraps has built lifter-designed support gear since 2013, giving you a practical starting point for wraps, straps, belts, and sleeves without stuffing every option into one bag.

When you are ready to build that setup, browse the TuffWraps buying guide hub for lifting gear matched to the lift, support level, and training style. Pack with a plan, show up ready, and stay TUFF.

Whether it’s the sense of accomplishment after completing a challenging level or the social connections made through online communities, gaming has the potential to provide emotional benefits to players.

In this article, we will explore the amazing emotional benefits of gaming that are often overlooked and provide a new perspective on the role of video games in our lives. So sit back, grab your controller, and get ready to discover the positive impact gaming can have on your emotional health.

8 Emotional Benefits Of Gaming

Video games are beneficial mentally, emotionally, and intellectually. Here are seven major emotional benefits of gaming:

1. Emotional health recovery

Research has proved that playing games help with trauma recovery. Games distract you from psychological trauma and pain that you might be experiencing. The trauma can be channeled into gaming.

This is helpful for people dealing with emotional disorders such as depression, anxiety, post-traumatic stress disorder (PTSD), and attention deficit hyperactivity disorder (ADHD),

2. Enhances social interaction

One of the ways to get into a virtual community interaction is via gaming. Online and multiplayer games offer a community where you can meet and interact with other players. This is a significant health benefit of gaming.

Multiplayer games promote cooperation and foster relationship. This positively influences your emotions, as you are happier and more relaxed with your online relationship.

3. Promotes emotional regulation and intelligence

Playing video games in moderation has been found to enhance emotional regulation and intelligence.

It can be a potent skill to cope with negative feelings and stress. Your emotional health will be enhanced when you cope effectively with negative feelings and stress.

4. Makes one feel accomplished

The majority of video games are personally relevant to you. They produce the feeling of accomplishment after winning, achieving goals, or taking control of your virtual environment.

This sense of accomplishment enhances your mood and makes you happy and excited throughout the day. However, this can only be managed when the video game is played in moderation.

5. Enhances your communication skill

Video games, either competitive, collaborative, single-player, or multiplayer help increases your communications skill. These games facilitate communication between your team members or opponents.

The single-player game, for instance, improves your decision-making skill by identifying characters and experiences within the games.

The multiplayer game teaches you how to make good decisions and how to make them. These skills form a vital part of emotional intelligence that enhances your adaptability as an individual.

6. Promotes emotional resilience

One of the major emotional benefits of gaming is that it helps you cope with failure and never give up.

As a gamer, you must fail multiple times and learn from your mistakes to do well next time. Only then will you become a champion! This is an essential skill children need to acquire as they grow older.

7. Enhances critical and adaptive skills

Video games stimulate your brain. They make you think critically and in-depth. Almost every part of your brain gets involved when playing video games, and this help you to achieve a deeper level of thinking. This deeper level of thinking helps you to strategize better, plan, adapt, and think.

8. Provides healthy outlet for stress

Gaming can provide a healthy outlet for stress and anger, allowing players to release their emotions in a safe and controlled environment.

When gamers immerse themselves in a game, they can temporarily escape the stresses of daily life and focus on achieving goals and overcoming obstacles.

Furthermore, some games are specifically designed to promote relaxation and mindfulness, such as puzzle games or simulation games, which can provide a calming and therapeutic experience for players.

To sum up

Despite many conceptions, video games are greatly beneficial. They proffer emotional benefits that every individual needs in their regular lives. Additionally, video games are not for children only; adults can even play them. Anybody, no matter their age or social status, can play video games. There are some mental health tips for gamers you should also know.

To achieve these benefits, you must play games moderately and never become addicted.

The post 8 Sensational Emotional Benefits Of Gaming first appeared on You Must Get Healthy.

The post 8 Sensational Emotional Benefits Of Gaming appeared first on You Must Get Healthy.

Sound familiar? Building the perfect sock collection isn't about owning as many pairs as possible. It's about having the right types of socks for the way you actually live.

Think of it like a capsule wardrobe for your feet. A few versatile sock styles can take you from workdays and weekends to travel, lounging, walking, and everything in between.

So, what socks do you actually need? Here are the five Viasox styles worth considering when building a sock drawer that works harder—and makes getting dressed a whole lot easier.

1. EasyStretch™ Socks: Your Everyday Go-To

Every sock collection needs an MVP: the pair you can grab without thinking twice. For many people, that's a soft, comfortable, versatile sock that works with whatever the day has planned.

Viasox EasyStretch™ Non-Binding Socks feature an extra-stretchy, non-binding fit that makes them an easy choice for everyday wear. Add in Viasox's huge variety of colors and playful patterns, and "everyday sock" definitely doesn't have to mean boring.

Think: Morning coffee. Work. Errands. Lunch with friends. Cooking dinner. Couch time. One pair can comfortably fit into all of it.

Best for: everyday outfits, work-from-home days, casual plans, lounging, errands, and anyone who prefers a relaxed sock fit.

2. Compression Socks: For Days When You Want a Snugger Feel

Next, add something with a completely different fit. Viasox Compression Socks provide a snug, secure feel and over-the-calf coverage, making them a useful counterpart to EasyStretch™ styles.

Maybe you like reaching for compression on busy workdays. Perhaps they're your choice for travel. Or maybe you simply prefer that close-fitting feel.

That's the advantage of having multiple styles in your drawer: you can choose based on the day rather than expecting one sock to do everything.

And Viasox compression socks aren't limited to basic black or beige. Bold patterns and colorful designs mean your compression socks can be as much a part of your outfit as the rest of your wardrobe.

Best for: people who prefer a snug compression fit, over-the-calf coverage, long days, travel, or simply adding another comfort option to their rotation.

3. Ankle Socks: The Casual Essential

Some outfits just call for a lower sock. Sneakers? Shorts? Warm summer afternoon? Quick trip to the store? Enter the ankle sock.

Viasox EasyStretch™ Ankle Socks give you the relaxed EasyStretch™ feel in a lower-profile design, making them one of the easiest styles to work into a casual wardrobe.

They're particularly useful during warmer months when you don't necessarily want full leg coverage. They're also easy to pair with sneakers and other casual shoes for a clean, simple look.

With both full-length and ankle EasyStretch™ options, you can choose your sock based on your outfit, the weather, and your mood without giving up the fit you like.

Best for: sneakers, shorts, casual outfits, warmer weather, light activities, and anyone who prefers less coverage.

4. Ankle Compression Socks: When You Want Compression Without the Height

What if you like the snug feel of compression but don't always want an over-the-calf sock? That's exactly why Viasox Ankle Compression Socks deserve their own spot in the drawer. They combine a low-profile ankle design with compression, giving you another option for everyday outfits and activities.

Ankle compression socks can be especially convenient when you're wearing sneakers or simply prefer less coverage around the leg. They also prove that building a versatile sock collection isn't about choosing either compression or EasyStretch™.

You can mix and match. Some days call for full coverage. Some call for ankle socks. Some days you want a snug fit. Other days, relaxed comfort wins. Your sock drawer should be ready for all of them.

Best for: people who enjoy compression but prefer ankle coverage, sneakers, casual outfits, warm days, and everyday movement.

5. Gripper Socks: The At-Home Wild Card

This may be the pair you don't realize your sock drawer is missing until you have them. Gripper Socks from Viasox add grip to the bottom of the sock, making them a fun, practical option to have around the house.

Think slow weekend mornings, movie marathons, working from home, cooking breakfast, or padding around the house when shoes are absolutely not part of the plan. They're a more specialized style than your everyday socks, but that's exactly why they round out the collection nicely.

You've covered everyday wear. You've covered compression. You've covered ankle styles. Now you've got cozy days at home covered, too.

Best for: lounging, relaxing at home, casual indoor wear, and adding something different to your everyday sock rotation.

So, How Many Pairs of Socks Do You Actually Need?

There's no magic number. Someone who does laundry twice a week needs a very different sock collection from someone who stretches laundry day as long as humanly possible.

Instead of focusing on a specific number, think about your weekly routine.

What do you wear to work? How often are you in sneakers? Do you prefer ankle or over-the-calf coverage? Do you enjoy compression? What do you wear around the house? Are your weekends active or gloriously lazy?

Start with enough of your favorite everyday style to get you through between laundry days. Then add a few alternate styles for different outfits, weather, activities, and comfort preferences.

If you're still trying to determine which style belongs in which part of your routine, our Ultimate Guide to Choosing the Right Socks for Every Day is a great place to start.

Don't Forget About Color and Personality

Once you've covered the practical side, this is where building your Viasox collection gets fun. You don't need seven nearly identical pairs of socks unless that's genuinely your thing. Mix it up.

Keep a few neutral designs for outfits where you want your socks to blend in. Add bold colors for days when your wardrobe needs some personality. Grab seasonal prints. Choose patterns that reflect your hobbies. Pick the pair that makes you laugh every time you open the drawer.

For both men and women, socks are one of the easiest ways to experiment with style without changing your entire wardrobe.

And because Viasox offers so many designs across its collections, you can start with the fit you like and then have fun choosing the look.

The Perfect Sock Drawer Is the One You Actually Use

There's no prize for having the biggest sock collection. The goal is to open your drawer in the morning and immediately have something that works.

A relaxed EasyStretch™ pair for an ordinary Tuesday. Compression socks when you want a snugger fit. Ankle socks with sneakers. Ankle compression when you want a combination of the two. Gripper socks when Saturday's dress code is "not leaving the house."

That's a sock collection built around real life.

Build Your Viasox Collection, Your Way

If you're ready to give your sock drawer an upgrade, you don't need to replace everything at once. Start with the style you'll wear most. Then fill in the gaps.

Explore EasyStretch™ Non-Binding Socks for relaxed everyday comfort, Compression Socks for a snugger feel, EasyStretch™ Ankle Socks and Ankle Compression Socks for lower-profile options, and Gripper Socks for those wonderfully low-key days at home.

Last updated September 24, 2026

When travelers talk about wellness getaways, they usually picture coastal retreats or mountain lodges. Yet desert spa resorts are quietly stealing the spotlight.

With demand for restorative travel surging, these sun-baked sanctuaries now rank among the spa industry’s fastest-growing segments. The appeal is not hard to understand. In the desert, stillness takes center stage. There are no crowded shorelines, no background hum of motorboats — only vast skies, cinematic sunsets and silence deep enough to notice your own breath.

The desert’s dry climate, dramatic temperature shifts and expansive landscapes also create a distinctive environment for rest and reflection. Long before wellness became a travel trend, Indigenous communities turned to the desert for healing, using mineral springs and clay rich in salts as natural medicine.

Today’s desert spa resorts embrace those same elements rather than gloss over them. Treatments often use local botanicals like creosote or prickly pear. Architects design buildings that echo the play of shadow and light across red rock canyons. Even stargazing is part of the wellness experience, reminding guests how rare true darkness has become.

This deeper connection to the landscape is now part of a broader wellness travel trend known as beige therapy. While Blue Therapy draws on the restorative appeal of water, beige therapy turns to the desert for its own sensory experience: silence, darkness, vastness, nature and space. The idea is not to replace the traditional resort experience, but to make the landscape itself part of the reason you came.

Not every resort gets this balance right. The most memorable ones treat the desert not as a backdrop but as a teacher. They invite guests to slow down, adjust to the rhythm of the land and leave with something more lasting than a tan.

Here are eight desert spa resorts in the U.S. that embody the beige therapy approach.

Our Eight Favorite Desert Spa Resorts in the U.S.

Ready to swap seaside cabanas for wide-open skies? These eight desert spa resorts in the United States capture the spirit of escape in unexpected ways.

1. Four Seasons Resort Scottsdale at Troon North — Arizona

Built into the foothills of Pinnacle Peak, the adobe-style casitas blend seamlessly with the Sonoran Desert landscape. The spa incorporates indigenous ingredients like jojoba, prickly pear and palo verde into signature treatments.

Highlights include the Nopal Massage using warm cactus gel from prickly pear paddles and the Sonoran Soother combining aloe vera, jojoba and prickly pear body butter.

Don’t miss: The outdoor couples massage pavilions surrounded by saguaro cacti. At sunset, when the desert sky shifts into oranges and purples, it’s a truly magical experience.

Best time to visit: October through May for wildflower blooms and perfect hiking weather.

2. Amangiri — Utah

If you’ve seen those iconic pool shots carved into red rock, this is the place. Amangiri is more than photogenic. It’s a masterclass in blending with the desert. The entire resort is designed around existing rock formations, making the architecture feel like an extension of the landscape.

Spa treatments include the Utah Salt and Clay Ritual featuring local bentonite clay, Ayurvedic therapies and access to a water pavilion with sauna, steam and plunge pools.

Don’t miss: Helicopter yoga on Tower Butte, where you practice sun salutations 5,000 feet above the desert floor. The vitality pool overlooking 180-million-year-old formations is also unforgettable.

Best time to visit: April–May and September–October for ideal light and mild temperatures.

3. Two Bunch Palms — California

This entire desert town north of Palm Springs is built around natural mineral hot springs. Its claim to fame is some of the purest, mineral-righ geothermal waters in the world, bubbling up from a 600-year-old spring.

Resorts like Two Bunch Palms offer mineral pool soaks, energy therapies and wellness programming in a relaxed, bohemian setting. Taking the waters here feels like hitting pause, letting your body and mind reset with the desert rhythm.

Don’t miss: Floating in a hot mineral pool under a star-filled desert sky—thanks to low light pollution, stargazing here is extraordinary.

Best time to visit: November through March for crisp days and prime soaking weather.

4. Enchantment Resort — Arizona

Set in Sedona’s Boynton Canyon, Enchantment Resort makes its red-rock surroundings an integral part of the wellness experience.

The spa at sister property Mii amo offers desert-inspired treatments alongside programming tied to Sedona’s famed vortex energy. Whether or not you buy into the metaphysical, the setting is undeniably powerful.

Don’t miss: A hike under Sedona’s dark skies or a meditation in Mii amo’s Crystal Grotto.

Best time to visit: March–May and September–November for mild weather and vivid desert light.

5. Sanctuary Camelback Mountain Resort & Spa — Arizona

Perched on the slopes of Camelback Mountain, Sanctuary fuses desert and Asian-inspired wellness traditions. The spa combines desert and Asian-inspired wellness traditions, with a meditation garden, reflection pond and sweeping mountain views.

Don’t miss: The zen-like outdoor lap pool, one of the best in the desert for both fitness and relaxation.

Best time to visit: October through April, when the desert is cool enough for hiking yet warm enough for poolside lounging.

6. L’Auberge de Sedona — Arizona

While Sedona is known for its red rock views, L’Auberge offers a rare creekside setting that feels like a desert oasis. Treatments draw from local elements, like red clay body wraps and juniper oil therapies, while the rushing waters of Oak Creek bring natural sound healing to the experience.

Don’t miss: A creekside massage with the relaxing sounds of flowing water and towering red rock views.

Best time to visit: April–May and September–October, when Oak Creek is at its most vibrant.

7. Parker Palm Springs — California

Equal parts playful and luxurious, the Parker leans into Palm Springs’ eccentric desert vibe. Its spa, Palm Springs Yacht Club, is delightfully over-the-top with nautical décor but delivers serious wellness cred. Expect oxygen facials, seaweed body wraps and Ayurvedic-inspired therapies, all set within Jonathan Adler’s whimsical design.

Don’t miss: The retro-inspired indoor pool and quirky relaxation areas.

Best time to visit: November through March for warm days, cool nights and prime pool weather.

8. Tommy Bahama Miramonte Resort & Spa — California

Nestled in the Coachella Valley, Miramonte combines desert botanicals and Mediterranean-inspired design. Spa Rosa offers treatments like the Island Living Massage and desert-inspired facials that tap into the region’s holistic traditions. Its outdoor soaking pools and citrus groves add a lush twist to the desert spa experience.

Don’t miss: The open-air saltwater pool with views of the Santa Rosa Mountains—a soothing spot to end a treatment day.

Best time to visit: October–April, when the desert heat mellows and wildflowers start to bloom.

The post 8 Desert Spa Resorts in the U.S. Embracing Beige Therapy appeared first on Vacayou Travel.

Six Senses, Rosewood, Equinox and Nammos are shaping a Saudi coastal destination where longevity programmes, sleep and recovery, Arabian spa rituals and social wellbeing sit within one ambitious masterplan.

The arrival of Six Senses, Rosewood, Equinox and Nammos at AMAALA is giving Saudi Arabia’s Red Sea coast a substantial new concentration of spa and wellness resorts, with approaches ranging from personalised longevity programmes and performance training to botanical treatments and late-night sound healing. Following its first guest arrivals in summer 2026, the destination is continuing a succession of openings that place wellbeing at the centre of its hospitality offering.

Developed by Red Sea Global on Saudi Arabia’s northwestern coast, AMAALA spans approximately 4,200 square kilometres, with its initial resort development centred on Triple Bay. The planned collection will bring together more than 1,600 hotel rooms across nine resorts, alongside branded residences, marine experiences, dining and cultural attractions. Within that setting, each operator is developing its own interpretation of wellness, giving the destination a breadth that extends across specialist retreats, fitness-focused stays and family holidays.

Among the latest arrivals, Equinox Resort AMAALA opened on 3 September as the brand’s second hotel worldwide and its first outside the United States. Located in Triple Bay’s Marina Village, the resort translates Equinox’s fitness heritage into an experience organised around movement, nutrition, regeneration and community, with 704 square metres of indoor and outdoor training space and a 1,602-square-metre spa.

At the centre of the spa is the Equinox X Circuit, a seven-circuit experience bringing together treatments and recovery technologies. The facilities include cryotherapy, infrared sauna, hyperbaric oxygen therapy, hydrotherapy and contrast-temperature therapies, while a rooftop magnesium salt pool overlooks the marina. Sleep receives similar attention in the guestrooms, where circadian lighting, acoustic isolation and precision climate control form part of the design.

“The opening of Equinox Resort AMAALA introduces a distinctive new dimension to the destination's wellness offering. Equinox has built a global reputation around high-performance living, and bringing that expertise to AMAALA reinforces our ambition to create a destination where wellness, sport and luxury come together in a truly differentiated way,” said John Pagano, Group CEO of Red Sea Global.

At Six Senses AMAALA, whose July opening announcement preceded the latest arrivals, longevity and recovery facilities sit within a resort built around a natural mangrove lagoon. Its spa brings together a Longevity Centre, Biohacking Recovery Lounge, Watsu pool, sound dome and thermal facilities, with tailored programmes combining technology and holistic treatments. A dedicated yoga and meditation pavilion adds space for quieter practices.

The surrounding coastal environment is also part of the guest programme, particularly for families. The Earth Lab and Junior Mangrove Ecologist programme introduce visitors to the local ecosystem, while activities across the destination include hiking, diving, marine biology and mountain biking. An artisan bakery, coffee roastery and cooking school sit alongside three signature restaurants, extending the resort’s interest in wellbeing into food and learning.

Rosewood AMAALA, which opened in August, brings a different emphasis through Asaya, its 2,100-square-metre spa. The facilities comprise six treatment rooms and a double treatment suite, a private hammam, separate men’s and women’s wet areas with sauna and steam rooms, two fitness centres and studios for yoga and movement. Social House, a private day spa available to one group at a time, creates a setting for families and friends to share the experience.

Regional ingredients and traditions inform the treatment offering, with an Arabian Apothecary where guests can create personalised blends using botanical oils and herbs. Nature-inspired rituals, movement and nourishment extend through the wider stay, connecting Asaya with Rosewood’s coastal setting. The resort’s 110 pavilions, suites and villas have private swimming pools, while two natural rock pools provide a connection with the Red Sea shoreline.

A more sociable interpretation arrives with Nammos Resort AMAALA, which opened on 7 September as the Mykonos-born brand’s first resort hotel. Its debut Nammos Spa introduces Boundless Wellbeing, a concept that brings late-night sound healing, soundscape sessions and spa parties together with skin-health experiences. The programme gives social connection a prominent role in the spa, carrying the brand’s familiar energy into its approach to wellbeing.

The 110-room-and-suite resort also includes a Nammos Beach Club on its own private island, reached by boardwalk or private jetty. Guests have access to AMAALA’s wider programme of wellness trails, sailing, marine adventures and equestrian experiences, allowing spa visits to sit within a varied coastal holiday.

The broader wellness masterplan also includes Clinique La Prairie and Jayasom. Clinique La Prairie’s announced concept centres on medical wellness and longevity, drawing on the Swiss operator’s expertise in diagnostics and personalised programmes. Jayasom’s approach combines Western medicine and Eastern healing traditions, with programmes encompassing fitness, physiotherapy, nutrition and spa therapies for adults and families. These specialist concepts add further depth to a destination already accommodating several distinct approaches to wellbeing.

Beyond the treatment rooms, AMAALA’s coastal environment underpins its wider development. The Corallium Marine Life Institute brings research, conservation and visitor education into the destination, while protected mangroves, coral reefs and desert landscapes provide settings for exploration. The newly opened AMAALA Yacht Club adds sailing and watersports to the mix.

Renewable energy supplies the destination, and Red Sea Global has set a target of a 30 per cent net conservation gain by 2040. As further resorts and facilities open, AMAALA’s expansion is placing spa treatments alongside sleep, movement, food, marine discovery and shared experiences as central elements of a stay on the Red Sea.

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By 2030, the number of new cancer cases in the United States is expected to skyrocket by 45%, from 1.6 million to 2.3 million every year. Are we really winning the war on cancer? Sadly, in general, no, despite the hundreds of new anticancer drugs that have been introduced.

As I discuss in my video How Effective Is Chemotherapy?, the war on cancer has been likened to the war on terror. No matter how many drone strikes you do, it’s nearly impossible to kill all the bad guys, and no matter how precise the bombing, one must always consider the collateral damage. Toxicity from cancer therapy can be debilitating—and not just health-wise. There is also “financial toxicity.”

Some patented anticancer drugs can cost nearly a thousand dollars a day. Even with health insurance, the average cost to patients with stage IV breast cancer, for example, can run about $190,000. It’s bad enough to have to fight for your life; you shouldn’t have to face bankrupting your family at the same time. Sadly, it remains a common problem today.

Who can forget the apocryphal story of Walter White in “Breaking Bad,” who worked two jobs with health insurance and still couldn’t afford his cancer care? Now, not everyone is willing to start their own meth lab, but many are willing to go for broke. A large portion of cancer patients reported their willingness to declare bankruptcy or sell their homes to pay for treatment. Aren’t the high prices of cancer medicines justified if innovative, new treatments offer patients significant benefits? You may be shocked to find out that “many FDA-approved cancer drugs might lack clinical benefit.”

Well, then how did they become FDA-approved? “Most approvals of cancer drugs are based on flimsy or untested surrogate endpoints, and postmarketing studies rarely validate the efficacy and safety of these drugs on patient-centred endpoints.” Let me explain what that means. New chemotherapy drugs are increasingly approved based only on surrogate endpoints, which means instead of looking at what we really care about—survival or quality of life—drugs are being approved based on things like “response rate” or tumor shrinkage. But who cares if the tumor shrinks if it doesn’t actually extend your quantity or quality of life? It’s kind of counterintuitive, but just seeing a tumor shrink on a CT scan or an MRI is not necessarily correlated with improvements in symptoms or survival. In fact, most studies that have actually followed people over time found low correlations with survival. The most recent comprehensive analysis found 91% of studies of such validation trials found little correlation with overall survival.

Of 36 new chemo drugs approved by the FDA based on these kinds of surrogate endpoints, once they were actually put to the test in the real world, only one in seven was shown to extend life, half explicitly flopped, and the rest remain untested, revealing “that most cancer drug approvals have not been shown to, or do not, improve clinically relevant end points.” “Exorbitant drug prices are bad enough for treatments that work. Charging vulnerable patients for drugs without evidence that they actually improve patients’ survival and quality of life is unconscionable.”

Why doesn’t the FDA require proof that chemo drugs actually benefit patients before it approves them? Some drug companies say that requiring randomized, controlled trials with “meaningful measures” would take too long, but the study time reduction using surrogate endpoints rather than overall survival is estimated at just 11 months. So, instead of it taking 7.3 years to come to market, on average, it would take 8.2 years. Of course, we want to get these drugs out as soon as possible, but only if they’re actually going to help people.

Do cancer drugs improve survival or quality of life? “You don’t need to know, according to our broken regulatory system” in the United States—and things are not much better over in Europe. A systematic evaluation of chemo drug approvals showed that most entered the market without evidence they benefited survival or quality of life. Even years later, there was still no conclusive evidence that they offered any benefit, and, when they did, the gains were often marginal.

That’s why you see editorials in the Journal of the National Cancer Institute with titles like “Hans Christian Andersen and the Value of New Cancer Treatments,” alluding to Andersen’s tale The Emperor’s New Clothes. “These studies all converge on a singular conclusion: only a minority of new cancer drugs approved by US and European regulatory authorities in recent years deliver clinically meaningful benefits to patients…” In fact, some cancer-related deaths may be hastened, or even caused, by the toxic effects of chemotherapy rather than the cancer itself. Based on a review of tens of thousands of cancer patients, in as many as 27% of cases, the cancer treatment itself caused or hastened death. But it might be worth that risk if the potential benefit is large enough. That’s the subject of my next blog.

Doctor’s Note

What about preventing cancer in the first place? See Fighting the Ten Hallmarks of Cancer with Food and How Not to Die from Cancer.

Coming up? How Much Do New Chemotherapy Drugs Extend Life?.

In a collagen vs. whey protein comparison, choose whey when your main goal is building muscle or closing a daily protein gap. Collagen has a different job. It supplies targeted amino acids for joints, tendons, skin, and other connective tissue, and some routines have room for both without treating the powders as interchangeable.

That covers the headline. A whey protein vs. collagen choice gets more personal once you factor in amino acids, digestion, allergens, timing, and what your regular meals already provide. Let's sort out what each powder does before another tub claims space in your kitchen.

Collagen vs. Whey Protein at a Glance

Whey protein is the stronger first choice for muscle protein synthesis because it supplies all nine essential amino acids and plenty of leucine. In that context, muscle recovery supplements should be judged by whether they provide complete protein or serve a different support role. Collagen peptides bring a different amino acid pattern that better matches connective-tissue goals.

Neither one replaces balanced meals. Use the comparison below to match the supplement to the job you need done.

Need a complete protein? Whey gets the nod. 

In a whey vs. collagen protein comparison, collagen points toward specialized connective-tissue support. Both can fit when your meals and training plan leave room for two distinct jobs.

The Core Difference: Amino Acid Profiles and Protein Quality

The word protein on two labels does not make the powders nutritionally equal. What matters is which amino acids the protein provides, how much it provides, and what you expect those amino acids to do.

Your body must get nine essential amino acids from food. Three of them, leucine, isoleucine, and valine, are branched-chain amino acids, or BCAAs. Leucine helps switch on the process of muscle protein synthesis, but the body still needs the full set of essential amino acids to keep building new muscle protein.

Whey Protein: Complete, Leucine-Rich Protein for Muscle

Whey is a complete milk protein, which means it provides all nine essential amino acids. It is rich in leucine and the other BCAAs. That combination makes whey a practical option when your meals leave a protein gap or when you want a convenient serving around training.

The NIH Office of Dietary Supplements notes that adequate high-quality protein provides the essential amino acids needed to support muscle growth, maintenance, and repair. The fact sheet explains that whey contains more leucine than casein or soy. 

The real win comes from giving trained muscle a complete set of building blocks within a day that already includes enough total protein. That is the practical difference in a collagen protein vs. whey protein choice. Total daily protein matters more than perfect timing.

A randomized trial in 22 healthy older women helps show why protein quality matters. Participants took 30 grams of whey or collagen twice daily for six days. Whey produced a greater acute and longer-term muscle protein synthesis response than collagen, both at rest and with resistance exercise.

Useful finding, tight limits. The study was small, lasted only six days, and included older women, so it cannot predict every person’s result. It still backs whey as the stronger first choice for muscle protein synthesis.

Is Clear Whey a Complete Protein?

Clear whey isolate is still a complete milk protein. Its light, juice-like format does not change the amino acid job.

TRX Nutrition™ Electrolyte + Clear Whey is a clear protein powder that provides 15g of hydrolyzed clear whey isolate with 845mg of electrolytes. That makes it a practical fit when a long or hot session creates both a protein gap and a hydration need. It contains milk, so the lighter format does not make it dairy-free.

Collagen Peptides: Targeted Amino Acids for Connective Tissue

Compare whey protein vs. collagen peptides and the essential amino acid gap becomes clear. Collagen provides glycine, proline, and hydroxyproline, three amino acids found throughout connective tissue. It lacks tryptophan and supplies less leucine than whey, so it cannot stand in for a complete protein when muscle protein synthesis is the priority.

Its value sits in a different lane. People commonly choose collagen to support joints, tendons, skin, bones, and other connective tissues. 

A systematic review of collagen peptide supplementation with exercise found potential benefits across some collagen synthesis, joint function, and recovery outcomes. The included studies varied in population, formula, dose, and design, so the findings do not prove that every collagen product works the same way.

Label details matter. Type, form, animal source, serving amount, and allergens can change whether a formula fits your goal. If joints are the priority, this guide to Type II collagen for joints explains why the Roman numeral is only the start of the label check.

Why Pair Collagen With Colostrum?

Collagen and colostrum serve different support roles. The same applies when comparing collagen peptides vs. whey protein, so a combined formula does not make the ingredients interchangeable.

TRX Nutrition™ Collagen + Colostrum pairs 5g of grass-fed bovine Type II collagen peptides with 2g of grass-fed bovine colostrum standardized to 25% IgG. The collagen targets structural support, and the colostrum adds gut-health and resilience support. The unflavored formula has no sugar, contains milk, and fits a consistent daily routine.

Collagen vs. Whey for Your Primary Goal

Think of the choice as a job assignment, not a cage match. Start with the result you want, check what your current diet already covers, and then choose the smallest useful addition.

The matrix below gives you a first move. Your total protein intake, training load, food preferences, budget, tolerance, and health history still get a vote.

Building Muscle and Supporting Post-Workout Recovery

Choose whey when you want convenient complete protein for muscle growth and repair. A collagen peptide vs. whey protein choice still comes down to role: collagen supports structural tissue, while whey covers complete-protein needs. Among muscle gain supplements, whey can help close the gap between what you eat and what your training demands, but it cannot rescue an inconsistent program or an underfed day.

Total daily protein comes first. Build the day around protein-rich meals, progressive resistance, and enough sleep to recover. 

A shake before or after exercise can make that routine easier, especially when a full meal isn't practical. Forget the stopwatch.

Long sessions and tight meal gaps can change the plan. If food is not practical, protein during a workout may make sense. For a normal session near a balanced meal, water and your usual post-workout food may be all you need.

Supporting Joints, Tendons, Skin, and Connective Tissue

Choose collagen when structural support is the main job. Collagen peptides provide amino acids used throughout connective tissue, but they should sit beside complete-protein foods rather than replace them.

Then read past the front label. Check the collagen type, whether it is native or hydrolyzed, the animal source, the serving amount, and the finished formula. Evidence tied to one collagen form or dose does not automatically transfer to another.

Consistency beats a complicated timing ritual. Follow the label, keep your training load sensible, and give the product enough time to judge. Persistent pain, swelling, locking, or a suspected injury belongs with a qualified healthcare professional, not a supplement-only plan.

Digestive Comfort, Dietary Fit, and Allergens

Texture can decide a collagen powder vs. whey protein choice before either tub survives longer than a week in your kitchen. Traditional whey often makes a creamy shake. 

Clear whey isolate mixes into a lighter, juice-like drink. Unflavored collagen can disappear into water, coffee, or a smoothie. If the format matters to you, compare clear whey vs regular whey before choosing.

Tolerance is personal. A clear drink may feel lighter, but it is still whey and contains milk. 

Collagen peptides can come from bovine, marine, porcine, or chicken sources, and combination formulas may add more allergens. Read the whole label, including every added ingredient and allergen.

If a whey shake clumps, temperature and mixing method may be the problem rather than the protein itself. This guide on how to mix whey protein can help you troubleshoot the bottle before you abandon the tub.

Can You Take Collagen and Whey Protein Together?

Yes, most healthy adults who tolerate the ingredients can use collagen and whey on the same day. They do not cancel each other out, and you do not need a special stacking protocol. They cover different nutritional roles.

A practical routine might put whey near a workout or in a meal gap, then take collagen at any consistent time that fits the label. You could take them together. The main check is whether each product solves a separate need without crowding nutritious foods out of your diet.

Skip the bonus-effect assumptions. Research on whey and collagen separately cannot prove that every finished blend offers an extra benefit. Follow both labels, check the full formula for duplicate ingredients, and let your own tolerance shape the routine.

How to Choose the Right Protein for Your Routine

Your primary goal gets the first vote. If you are weighing collagen protein powder vs. whey, choose whey for muscle protein synthesis and convenient complete protein. Collagen makes more sense when connective tissue is the target, and overlapping goals may leave room for both.

Now audit the basics. Count what you already get from dairy, eggs, meat, fish, soy, legumes, and other foods. Then look at your training volume, the gaps between meals, and whether a powder fixes a real scheduling problem.

Turn down the marketing noise and read the label. Review the serving amount, complete-protein status, added ingredients, allergens, taste, texture, quality standards, and price per serving. The FDA advises consumers to read supplement labels carefully and talk with a healthcare professional when deciding whether a product is appropriate.

One more reality check. Choose the routine you will repeat. 

A powder can look perfect on paper and still be a lousy fit if it upsets your stomach, blows the budget, or needs a blender you never use. If mixing is the only friction point, fix that before buying something new.

How TRX Nutrition Fits Each Goal

TRX Nutrition™ approaches the choice with two different 2-in-1 formulas. The lineup gives collagen and whey separate jobs. 

One supports a light protein-and-hydration routine. The other targets connective tissue and resilience.

Among post workout supplements, Electrolyte + Clear Whey pairs 15g of hydrolyzed clear whey isolate with 845mg of electrolytes and 90mg of vitamin C. Each lemonade-flavored serving has 80 calories, 4g of carbohydrates, under 1g of sugar, and no added sugar. 

The pouch contains 20 servings. It is built for light protein plus hydration before, during, or after training, and it contains milk.

Collagen + Colostrum takes the structural-support lane, which keeps the collagen protein vs. whey choice clear. One unflavored serving provides 5g of grass-fed bovine Type II collagen peptides and 2g of grass-fed bovine colostrum standardized to 25% IgG. It has 25 calories, no sugar, and 25 servings per tub.

The formula supports joint, connective-tissue, skin, gut, immune, and recovery goals within a food-first routine. It contains milk.

If the combined formula catches your eye, read the collagen and colostrum guide to understand what each ingredient contributes. The two products are not interchangeable, and neither replaces balanced meals. Review the full labels, consider the job you need done, and keep your expectations grounded.

Both formulas follow TRX’s food-first approach. 

Electrolyte + Clear Whey can support a training-day protein and hydration plan. Collagen + Colostrum can support a daily connective-tissue and resilience routine. Neither turns a weak diet into a strong one, and neither needs to appear in every person’s stack.

Milk allergy differs from lactose intolerance. Both featured TRX products contain milk, so a milk allergy rules them out. 

Someone who is lactose intolerant may respond differently to various whey ingredients, but the label alone cannot promise comfort. Check with a qualified healthcare professional if you are unsure, especially during pregnancy, nursing, medication use, or management of a medical condition.

Frequently Asked Questions

Use these answers to fine-tune the choice for your personal goals, food-first routine, dietary needs, training schedule, budget, preferences, and tolerance.

Is Collagen a Complete Protein?

No. Collagen lacks tryptophan and is low in several essential amino acids compared with whey. It contributes protein, but its amino acid profile makes it a specialized connective-tissue supplement rather than the best primary protein for muscle protein synthesis.

Does Collagen Count Toward Daily Protein Intake?

Collagen contributes grams of protein, but it should not replace all complete-protein foods or a complete powder such as whey. Build your day around varied protein sources that cover all nine essential amino acids, then use collagen for its targeted role. A registered dietitian can help personalize your intake.

Can You Take Collagen and Whey on the Same Day?

Yes, most healthy adults can take both on the same day if they tolerate the ingredients and follow the labels. You might use whey around training and collagen at another consistent time, or take them together. 

Both featured TRX formulas contain milk, so anyone with a milk allergy should avoid them and discuss suitable alternatives with a healthcare professional.

Pick the Protein That Matches the Job

The collagen vs. whey protein decision comes down to the job. Whey gets the first look for complete protein and muscle protein synthesis. Collagen targets joints, tendons, skin, and other connective tissue. There may be room for both, but food, training, sleep, and consistency remain the foundation.

Compare the TRX Nutrition lineup if you want to see how Collagen + Colostrum and Electrolyte + Clear Whey fit those separate goals. Check the full label, including the milk allergen, and choose the formula that solves a real need in your routine. 

Let your goal lead and use the label to confirm the fit. Then give the routine enough time to matter.

Review the full TRX Nutrition labels side by side, check the milk allergen, and match one formula to one real gap in your routine. Choose the serving facts and use instructions you can follow consistently.

Chronic inactivity can result in obesity, heart disease, diabetes, back issues, poor posture, and anxiety. 

The good news is numerous practical strategies to stay active and in shape to counteract the negative consequences of working at a desk all day.

Maintaining a healthy weight and being physically active can enhance your general well-being, mood, and work performance. 

This beneficial article will discuss six suggestions that can help your health if you have a desk job.

7 Awesome Fitness Tips For People With Desk Jobs

Here are 6 fitness tips for desk jobs workers.

1. Stretch and move about

One of the finest habits for office employees to adopt to stay fit is frequently stretching throughout the day.

Do a variety of stretches, including the one-arm embrace, calf raises, and hamstring chair stretch, while seated on your office chair. Try performing some fast sit-ups or jumping jacks as an alternative.

Stretching exercises can help you loosen up your muscles, increase your flexibility, and get your blood flowing.

Additionally, it increases productivity and guarantees that you maintain a healthy lifestyle despite working in an office.

2. Intentionally burn some calories

Instead of eating lunch at the office, go to a park or another location where you can enjoy it. Afterward, take a brief walk around the park to stay fit and active.

This is an excellent approach to rejuvenating your body and mind, which can increase your productivity at work. 

Instead of taking the elevator, consider walking the stairs. You can also schedule a workout class during lunch if an exercise studio is nearby.

This can assist you in burning calories throughout your lunch break. It’s also fun to stay active and fit in the workplace.

3. Alternate between standing and sitting

If you want to be physically active, it’s imperative to spend as little time sitting as possible if you work in an office.

Purchasing a sit-stand desk, which enables you to easily switch from a sitting to a standing posture, is one method you can use to achieve this.

You can burn up to 30% more calories working while standing than while sitting. It’s a fantastic method to improve your posture and increase productivity.

Suppose your desk does not allow you to work while standing; stand whenever possible.

While standing, you can work from a counter or a high table. While standing, make phone calls.

Try rotating between sitting and standing every 30 minutes to stay fit at work. Staying fit by standing and moving about regularly can help protect your spine and counteract the consequences of extended sitting.

4. Practice resistance training

Resistance or strength training is imperative for people with desk jobs. They are easy to learn, usually require no equipment, and can be done in your office.

The benefits of resistance training includes improving muscle strength and tone, which protects your bones and joints from injury.

They also help you maintain flexibility and balance, which is important as you age.

Finally, resistance training can support weight management by increasing the muscle-to-fat ratio; thus, as you gain muscle, your body burns more calories even when at rest.

Some examples of resistance training you can do in your office are pull-ups, squats, planking, push-ups, and lunges.

5. Watch what you eat

First and foremost, do not skip breakfast! Breakfast aids in the recovery of your metabolism after sleeping and combats fatty-food cravings around lunchtime.

If you are pressed for time in the morning, have some quick oatmeal or cereal on your desk.

Packing your lunch and snacks helps avoid excessive eating and reduces vending machine visits.

This easy action will prevent you from reaching for Snickers in the afternoon. Try small carrots, almonds, or fruits for guilt-free snacking.

6. Use of your time away from work to exercise

When you’re not at work, try to be active and fit rather than sitting in front of the television all day. Find methods to include exercise time in your life away from work.

Take a stroll, hike, or bike ride with your family on weekends or after work. You can also go to the gym or join a group exercise class.

7. Stay conscious of your posture

Maintaining good posture is crucial for individuals with desk jobs as it helps prevent strain, musculoskeletal issues, and chronic discomfort.

Proper spinal alignment reduces stress on muscles and joints, supports better breathing and circulation, and enhances energy levels and mental focus.

Therefore, it’s an essential fitness tip for people with desk jobs, contributing to overall physical comfort, injury prevention, and long-term musculoskeletal health.

Conclusion

Working at a desk can jeopardize your health and fitness goals. However, you will emerge from the year stronger and healthier if you follow these simple steps.

The post 7 Awesome Fitness Tips For People With Desk Jobs  first appeared on You Must Get Healthy.

The post 7 Awesome Fitness Tips For People With Desk Jobs  appeared first on You Must Get Healthy.

Well, the truth is it can be difficult to navigate the world of healthy eating, especially when it comes to portion control. Sometimes we might have limited food choices or options and then wonder if by eating them regularly, we are still eating healthy.

Don’t worry, because in this article, we will explore the top healthy foods that you can eat a lot of. You’ll find out the delicious and nutritious foods that you can indulge in without worrying about overeating.

10 Healthy Things You Can Eat A Lot Of

Here are 10 healthy things you can eat a lot of to stay healthy and fit. 

1. Vegetables

This may be obvious, but vegetables are essential for good health. Eating various colorful and nutrient-rich vegetables is the foundation for any good diet.

Eating a wide array of vegetables can help protect your body from many illnesses and keep you in top shape. You can find out some of the healthiest vegetables to eat daily.

2. Fruits

Like vegetables, fruits are loaded with essential vitamins, minerals, and antioxidants that your body needs.

Eating various fresh, in-season fruits will give your body the energy it needs while keeping you full. Try eating at least one fruit daily to keep your diet balanced and healthy.

3. Whole Grains

Not all carbohydrates are bad for you! Whole grains like oatmeal, barley, and brown rice are packed with fiber and complex carbohydrates to keep you full longer.

Whole grains can also help reduce cholesterol levels and improve digestion. 

4. Lean Meats

Chicken, fish, and lean cuts of beef and pork are good sources of lean proteins that are low in fat.

Eating lean meats helps to give your body the proteins it needs without taking in excess calories or unhealthy fats.

You can eat lean meats every day because your body needs protein daily.

5. Nuts & Seeds

Almonds, walnuts, cashews, and other nuts are high in healthy fats and can provide sustained energy throughout the day.

Chia and flaxseeds are a great source of Omega-3 fatty acids that can help to reduce inflammation and support cardiovascular health. 

6. Healthy Fats

Avocados, olives, and coconut are all good sources of healthy fats that you can incorporate into your diet.

Healthy fats help to increase energy, keep your brain functioning at optimal levels, and make you feel satiated after eating. 

7. Greek Yogurt 

Greek yogurt is full of protein and makes an excellent healthy snack. It’s a great source of calcium and can be mixed with fruits or nuts for even more flavor and nutrition.

Greek yogurt is also incredibly versatile and can be added to soups, smoothies, sauces, or other recipes for a nutritional boost.

8. Whole Milk 

Whole milk is an excellent source of calcium, vitamins, and other nutrients. If you want to boost your calorie intake or gain weight, whole milk is a great option, as it’s much richer in calories than other milk.

9. Eggs

Eggs are a fantastic source of protein and are incredibly versatile. It is known as a superfood due to its unique nutrient content.

Whether you’re scrambling them, making an omelet, or even baking a cake, eggs are a great way to get lots of protein into your meals.

10. Legumes

Beans, lentils, and peas are excellent sources of fiber, vitamins, and minerals sources.

Eating a variety of legumes can help reduce your cholesterol levels and help regulate your blood sugar.

Plus, they’re incredibly versatile and can be added to almost any meal! 

A study has shown if a woman at the age of 20 adds fruits and legumes to her diet, her lifespan increases by 10 years, and 13 years for the man. 

Conclusion

These are just a few of the many healthy foods that you can eat a lot of without feeling guilty. Eating healthy isn’t always easy, but knowing which foods to reach for can be much simpler. By combining the 10 healthy foods listed above into your meals, you can take care of your body and stay on the path to wellness.

The post 10 Healthy Things You Can Eat A Lot Of first appeared on You Must Get Healthy.

The post 10 Healthy Things You Can Eat A Lot Of appeared first on You Must Get Healthy.

These days it’s no surprise to see social media riddled with hate, trolls, cyberbullying, degradation and fake life.

Sometimes viewing social media can affect your self-esteem. It would seem as if everybody getting more out of life, having fun, achieving their or getting more likes for their photos and updates. This can be really damaging to your mental health.

There are numerous research studies that tie social media use with depression, loneliness, envy, lower self-esteem and social anxiety.

Although there are many negatives sides to social media, it is also a great way to stay in touch with long-distance family and friends. It is also a great way to learn new things, make new friends and promote your business.

As you can see, social media is essential, and can rarely be avoided. So how can you use social media while protecting your mental health?

This beneficial article has some useful tips on how to protect your mental health on social media.

1. Improve your social health first

Many people don’t know what social health is all about. I wrote a top-performing article on how to improve your social health, where I discussed a lot about it.

Someone with good Social health has the ability to develop meaningful relationships with people around him and interact in a healthy, positive way. Having great social health helps you to relate to the people around you and adjust to different social situations.

Improving your social health is important to protecting your mental health from social media’s dangers because it improves your overall well-being and self-confidence. Good social health will help you survive outside social media and social media marketing activities.

2. Limit your use of social media

Statistics have shown that people spend close to three hours a day on social media.

Regular use social media for long periods can affect your relationship with others. It is imperative to reduce the amount of time you spend on social media, as well as where you use it.

Think about it; the more time you spend on social media increases the chances of you viewing something that will depress you. Also, where you use social media matters too.

Don’t use social media while having conversations, or while eating with someone.

Don’t keep your smartphone or computer in your bedroom when you are about to go to bed or use social media right before bed, because using devices at this time affects your sleep.

3. Mind how you use social media

There are so many good things you can do with social media, especially when you have a purpose before going online.

However, when you go online to aimlessly peruse through your Instagram stories, or other people’s status updates, you can easily find yourself spending minutes upon minutes on social media.

It would be best to go online with a clear purpose in mind and leave once you have achieved that.

Also, be mindful of the kind of things you are putting inside your head when you view something on social media.

4. Pay attention to how you feel

Our actions affect our feelings and vice versa. So how much time you spend and what you do social media can affect how you feel. In fact, viewing a picture can change your feeling or mood.

If that happens, you need to reevaluate or examine your feelings. Should that really make you feel bad? Is this content something that you completely dislike? If your answers are yes then you know what to do.

5. Block, unfollow, mute.

Many times, you can accumulate thousands of friends or follow numerous accounts on social media that are not useful to you; sometimes, you might even see contents from accounts that make you feel bad.

Feel free to use your block, unfollow or mute button to avoid that rubbish.

6. Have an active life outside social media

It wouldn’t come as a surprise to see many people who are active on social media to be inactive in real life. One reason why most persons feel bad when they see people on social media post great pictures is that they have a really boring life.

Try hard to make your life meaningful outside social media, and you will feel better always. Read real books, travel, visit your loved ones, exercise and try new adventures.

7. Realize that likes and retweets don’t matter

I’ve heard so many people say they felt bad because they don’t get many likes and retweets when they post on social media.

Well here’s the truth: Except, you are into social media marketing, or are an influencer they DON’T MATTER.

The number of likes you get never determine your happiness. Feel good about what you did outside social media rather than when you posted it inside.

Bottom Line

Social media has a plethora of advantages, but it’s dangers are equally manifold. One particular aspect of your well-being that we need to protect on social media is your mental health. Thus, you should learn these beneficial tips on how to protect your mental health on social media.

The post How To Protect Your Mental Health While On Social Media first appeared on You Must Get Healthy.

The post How To Protect Your Mental Health While On Social Media appeared first on You Must Get Healthy.

Plain, unflavored creatine monohydrate may fit a typical time-restricted fast under some rule sets. Direct research on creatine during fasting is limited. The answer changes when your fast follows a strict zero-calorie rule, permits only water, follows religious guidelines, or prioritizes autophagy. Your fasting rules matter as much as the powder in your scoop.

Creatine blends are a different story. Added calories, carbohydrates, protein, amino acids, fats, fiber, and other ingredients can move a product outside your fasting window. Before you mix anything, define your fast and read the full label.

Does Creatine Break a Fast? The Short Answer

Plain creatine monohydrate probably won’t meaningfully interrupt many time-restricted eating routines. Direct research on creatine taken during a fast is limited, though, and stricter fasts use stricter rules. If the product lists calories or other ingredients, save it for your eating window when you want a true zero-calorie fast.

The front label tells only part of the story. A tub marked “creatine” could hold single-ingredient powder, a flavored mix, a gummy, or a combination formula.

Turn it around. The Supplement Facts panel and ingredient list matter far more than the big word on the front.

The same scoop can break another fast. If you follow a flexible eating schedule, a negligible amount from plain powder may be acceptable. Water-only, religious, and strict zero-calorie fasts draw a harder line.

Unsure? Take it with your first meal and keep daily use steady.

Why the Answer Changes With Your Fasting Goal

“Breaking a fast” has no universal threshold. Some people use fasting to set meal times, but others follow water-only or religious rules or focus on cellular processes such as autophagy. Different goal, different line.

Ask whether this specific product fits the rules of this specific fast. That cuts through the noise.

Write down your rule before the label starts bargaining. Water only? Zero-calorie supplements allowed?

A religious practice may set its own requirements, so use those as your guide.

Clarity speeds everything up. This keeps your standards consistent regardless of which tub happens to be open.

Time-Restricted Eating for Schedule or Metabolic Goals

Time-restricted eating keeps meals within a limited number of hours each day. The National Institute on Aging describes fasting patterns by when intake is limited, and it notes that the rules vary across time-restricted, alternate-day, two-day-per-week, and periodic approaches.

A single-ingredient creatine powder does not bring the same macronutrient load as a meal. Still, researchers have not established one creatine-specific fasting threshold. If your plan allows negligible intake, check the label and decide whether it fits your rules rather than borrowing someone else’s definition.

Strict Water, Religious, or Autophagy-Focused Fasts

A strict water fast means water only, so any supplement falls outside the literal rule. Religious fasts have their own requirements. Follow the guidance for the practice you observe, and move supplements into the eating window when the rules are unclear.

Autophagy deserves the same caution. Direct human evidence on creatine during fasting-induced autophagy is limited, so claims that creatine definitely preserves or stops it go beyond what we know. If autophagy is your main reason for fasting, taking creatine with your first meal is the conservative play.

Pure Creatine vs. Creatine Blends and Flavored Powders

Check the label in three passes.

• Find the creatine form.

• Scan every added ingredient.

• Read the calories, carbohydrates, protein, fat, fiber, and sweeteners per serving.

That last pass catches the details that front-label claims miss. “Unflavored” describes taste. “Zero sugar” can still appear on products with calories or formulas that fall outside some fasts.

The quick screen below separates the creatine from everything traveling with it.

Check what you plan to mix with the powder too. Juice, milk, a protein shake, or a sports drink changes the fasting question when the creatine itself is plain.

Pure Creatine Monohydrate

Creatine monohydrate is the most widely used and studied form. The NIH Office of Dietary Supplements notes that typical maintenance protocols often use 3 to 5 g daily, and it reports that other creatine forms have not proved superior for raising muscle creatine levels, stability, or safety.

An International Society of Sports Nutrition position stand emphasizes creatine monohydrate’s extensive evidence base. Daily consistency matters much more.

For many flexible routines, plain creatine in water is unlikely to matter. Strict fasts may rule it out.

Flavored Creatine and Combination Formulas

Flavor alone does not decide the answer. A flavored powder may include sweeteners without meaningful calories, or it may include sugar, carbohydrates, protein, amino acids, fats, or other calorie-containing ingredients. The full label settles the question.

Creatine HCl follows the same rule. Changing the form does not tell you what else is in the product. Read the calories, Supplement Facts, and ingredient list before taking it during a fast.

Does TRX Nutrition™ Creatine + Fiber Break a Fast?

TRX Nutrition™ Creatine + Fiber contains 5 g creatine monohydrate, 6 g dietary fiber from a 7,200 mg prebiotic fiber blend, and 15 calories per serving. The unflavored, milk-free formula contains no sugar, GMOs, fillers, or other ingredients.

Those 15 calories and 6 g of fiber make the answer clear for a strict zero-calorie fast. Take it inside your eating window. It is a two-in-one daily formula designed to support functional strength, cognition, and digestion. Treat it differently from single-ingredient creatine when you set your fasting schedule.

The 7,200 mg fiber blend contains Fibersol-2 soluble corn fiber, gum acacia, and chicory root inulin. That combination is an intentional part of the formula. Count the serving alongside fiber from meals and other supplements, especially if you are changing your fiber intake.

The label gives you an easy timing decision. Pair your scoop with your first meal or another drink inside the eating window, then keep the routine simple enough to repeat.

When Should You Take Creatine While Fasting?

Choose the time you can follow consistently and that fits the complete formula. Plain creatine may fit a flexible fasting window under your rules. A product with listed calories, including TRX Creatine + Fiber, belongs in the eating window when you want to maintain a strict zero-calorie fast.

Try one labeled serving with your first meal. Follow the product directions, and return to the labeled serving at your next scheduled time if you forget one. A repeatable routine beats perfect-looking timing that falls apart after three days.

Anchor the habit to something that already happens every day, such as breakfast or your first post-training meal. Respect the fasting line you chose, and make the labeled serving easy to remember.

If You Train During the Fasting Window

Fasted workout ahead? Creatine timing can wait. Regular use builds the habit, so the timing does not have to be exact. Train with water, then take the serving later if that keeps your fasting rules clear.

Plain creatine may fit the window. For a blended product, check every ingredient and the calorie line first. Treat fatigue, muscle retention, and fasting outcomes as separate from a single supplement dose.

If Your Eating Window Opens After Training

Take TRX Nutrition™ Creatine + Fiber with your first meal. Mix it into 8 to 12 ounces of water or another drink inside the eating window. Its 6 g of dietary fiber counts toward your total from food and other supplements, so look at the full day instead of one scoop in isolation.

Keep the foundation food-first. A supplement can support your routine alongside balanced meals, ordinary hydration, enough sleep, and smart training. The basics still do the heavy lifting.

What to Check Before Taking Creatine on an Empty Stomach

Listen to your stomach. Some people tolerate creatine without food, but others notice discomfort. Start with the labeled serving, change one variable at a time, and move it into the eating window if taking it on an empty stomach does not feel good.

Mixing matters too. Use the amount of liquid on the label, stir or shake thoroughly, and avoid stacking several new supplements at once. If discomfort shows up, you will have a much easier time identifying the cause when only one part of the routine changed.

Pay attention to ordinary hydration, your total daily fiber, and other supplements you use. Muscle water retention differs from digestive bloating. Our guide to creatine bloating explains that difference. The creatine and coffee guide can help if your morning routine includes both.

Women who are sorting through serving, timing, and training questions can read our guide to women and creatine. If you are pregnant, nursing, taking medication, managing a medical condition, or concerned about kidney health, talk with a qualified healthcare professional before changing your supplement or fasting routine.

Frequently Asked Questions

Use these quick answers to match your creatine timing to your fasting rules.

Does Creatine Break Ketosis?

Ketosis and fasting overlap, but they are not the same thing. Plain creatine supplies no carbohydrates, but a blend may contain calories or ingredients that change how it fits your plan. Check the complete label, and avoid assuming creatine guarantees ketosis or faster fat burning.

Your overall diet and fasting pattern matter more. Treat ketosis as a separate question, and use the product facts instead of a blanket yes or no.

Does Creatine Break Autophagy?

Direct human evidence is too limited to say that creatine preserves or stops fasting-induced autophagy. For a cautious approach, wait for your eating window.

Does Unflavored Creatine Break a Water Fast?

A strict water fast allows water only, so even unflavored creatine falls outside that literal rule. “Unflavored” describes taste, not the entire ingredient or calorie profile. Check the label, and wait for the eating window when strict compliance matters.

Can You Take Creatine While Intermittent Fasting?

Yes, many people do. The right timing depends on the fasting rules and the formula. Plain creatine may fit a flexible window, but creatine blends with calories, fiber, protein, amino acids, sugar, or other ingredients may belong with a meal.

Build a Creatine Routine That Fits Your Fast

Define your fast, read the full label, and choose a time you can repeat. That rule beats vague label assumptions. It keeps your routine grounded in what the product actually contains.

Complicated timing earns no prize. If your fast has strict boundaries, keep creatine inside the eating window. If your routine is flexible, decide what counts before you start, then follow that rule consistently.

If you want a two-in-one daily formula, explore TRX Nutrition™ Creatine + Fiber and place it inside your eating window when you follow a strict zero-calorie fast. Simple, science-aware, and built to support the work you are already doing.

According to the Global Burden of Disease Study, diets high in processed meat, like bacon, ham, hot dogs, lunch meat, and sausage, may kill more than 100,000 people every year, due largely to heart disease, but also cancer and diabetes. This results in millions of healthy years of life lost every year around the world, as you can see below and at 0:29 in my video How Much Does Meat Affect Longevity?.

It doesn’t take much either. The Union of Concerned Scientists estimated that if Americans could cut down to just an ounce of processed meat a week, thousands of cancer deaths could be averted every year. But that’s on a population scale. How can we better understand our individual risk?

In the last few blogs, I’ve talked a lot about the NutriRECS meat papers published in the Annals of Internal Medicine. Though the panel discarded its own findings, analyses determined that a reduction in red and processed meat consumption is in fact associated with a 13% lower risk of premature death—and that’s using its own numbers. What does a 13% difference in mortality risk actually mean? To get a better handle on it, let me introduce the concept of microlives.

Acute risks, like skydiving or riding a motorbike, could result in an accident. A good way to compare such risks is with a unit known as a micromort, defined as a one-in-a-million chance of sudden death. (I made a really fascinating video about it.) “However many risks we take don’t kill you straight away: think of all the lifestyle frailties we get warned about, such as smoking, drinking, eating badly, not exercising, and so on. The microlife aims to make all these chronic risks comparable by showing how much life we lose on average when we’re exposed to them: a microlife is 30 minutes of your life expectancy.”

Why is that? Well, someone in their 20s—say a 22-year-old man or a 26-year-old woman—may have, on average, about 57 years of life left. That’s about 20,000 days, or 500,000 hours, or a million half hours. So, that’s how they define a microlife—a reduction of one of the million half hours we may have left. What would, on average, cost a 30-year-old man one microlife?

• smoking two cigarettes
• drinking two pints of strong beer
• living every day 11 pounds (5 kg) overweight

See how helpful this can be in terms of comparing risks? So, drinking a pint of strong beer shortens your life expectancy as much as smoking one cigarette would. If it’s unthinkable to have so little respect for your own health that you’d light up twice a day, maybe one cigarette in the morning and one at night, then it should be just as unthinkable to be 11 pounds overweight.

Alternatively, you can compare life-extending behaviors. For example, eating at least five servings of fruits and vegetables a day may add an average of four years onto your lifespan for men and three years for women. That’s up to twice as beneficial as exercising every day. But guess what—exercise for 20 minutes, and the payoff is an extra hour of life (two microlives). So, for everyone who says they don’t have time to exercise, it’s like a 3-to-1 return on investment! Give 20 minutes of your life to get 60 minutes of life. Beyond that, there’s a bit of diminishing returns, but exercise an hour a day and get back more time than you put in, as you can see below and at 3:45 in my video.

So, what about meat? Each burger is associated with the loss of one microlife; it’s as if each burger were taking 30 minutes off your life. So, in terms of your lifespan, one burger appears to equal two cigarettes. If lighting up at lunch seems unimaginable, maybe a bean burrito is a better choice.

Processed meat is even worse. Here are a few ways to put it into perspective:

• Imagine two people who are completely identical except in one way: One person eats about 50 grams of processed meat a day (roughly one large sausage or a few strips of bacon), and the other eats none. Eating that single serving of processed meat every day is expected to take about two years off the length of that first person’s life. That’s two fewer years with loved ones, grandkids, or a spouse, and two more years of being mourned.
• Or think about it on a day-to-day basis. Eating a bologna or ham sandwich every day—just two slices of deli meat—is expected to take about an hour off life each day. If there never seem to be enough hours in the day, you may effectively have one less depending on what you pack for lunch.
• Another way to think about it is in terms of “effective age.” Eating 50 grams of processed meat a day is expected to add about two years to a person’s “effective age,” meaning the annual risk of death is similar to that of someone two years older.

In summary, wrote the chair of nutrition at Harvard and his colleagues, the NutriRECS meat recommendations “suffer from important methodological limitations and involve misinterpretations of nutritional evidence. To improve human and planetary health [as a side bonus], dietary guidelines should continue to emphasize dietary patterns low in red and processed meats and high in minimally processed plant foods such as fruits and vegetables, whole grains, nuts, and legumes,” that is, beans, split peas, chickpeas, and lentils.

Let me end with a quote from Dr. Dean Ornish about the Annals of Internal Medicine meat papers that suggested people should continue to eat meat with abandon. His Lifestyle Heart Trial was one of the many studies the meat panel ignored. It showed that a plant-based diet and lifestyle program could reverse the progression of even severe coronary heart disease, a top killer of men and women. The control group actually made modest reductions in meat similar to those in the Annals review and showed continued worsening of their atherosclerosis. “I take solace,” Ornish said, “in knowing that the light drives out the darkness. But, these days, the light has to be very bright indeed. Caveat emptor. Don’t be fooled. Your life may depend on it.”

Doctor’s Note

If this concept of comparing different risks is interesting to you, I think you’ll love my micromorts video: Micromorts: How Risky Is It to Go Under Anesthesia?.

This is the final blog in an eight-part series on how industries impact dietary and health guidelines. If you missed any of the others, see the related posts below. 

I have a number of videos on longevity, including this popular one: How to Increase Your Life Expectancy 12 to 14 Years.

About Pompeii

On August 24, 79 AD Mt. Vesuvius erupted, spewing ash and poisonous gases for 18 hours.  Nearby Pompeii became buried under 30 feet of ash and pumice and almost everyone instantly died.  Pompeii remained buried for about 1700 years, when the excavations began in 1748.

Overall, about 75% of Pompeii’s 165 acres were excavated.  It’s estimated that most of the 20,000 people from both Pompeii and Herculaneum fled when the volcano first began rumbling.  Most of the 2,000 that stayed, immediately perished.  About 1,000 bodies were recovered and some were later preserved in plaster casts, that you can see at the archeological site.

An interesting fact is that the direction of the wind could have changed the outcome for the better at Pompeii.  When Vesuvius erupted, the wind was blowing northwesterly toward Pompeii.  Usually, the wind would have blown southwest instead, which would have saved and blown everything away from Pompeii.

Train to Pompeii: In southern Italy, just 15 m (24 km) from Naples, Pompeii is easily accessible by train.  The Circumvesuviana Train goes from Naples and Sorrento to Pompeii Scavi.   Also, from Rome there are day tours to Pompeii. 

Visiting Mt. Vesuvius

From Pompeii Scavi train station, there’s a kiosk that sells bus tickets to Mt. Vesuvius entrance.  I took the 30-minute bus ride to the volcano and hiked up to the crater.  This completes the Pompeii experience, by visiting the volcano that caused the disaster. 

Pompeii’s 3 Entrances with 9 Regions

Pompeii offers 3 main entrances. The massive archeological site is divided into 9 regions. The western strip of Regions VIII, VII and VI is the most excavated area with most important monuments.  I purchased skip-the-line tickets with an audio guide.

Porta Marina – arrive by train quick Access to Forum
Piazza Esedra – group tours shorter ticket lines closer to theaters
Piazza Anfiteartro- eastern side of modern Pompeii – disabilities nest to amphitheater and large palaestra

My Solo Walking Path Layout in 5 Hours

Pompeii Self-Guided Tour
& 15 Points of Interest

From the train station, I entered Porta Marina and walked right on the Viale delle Ginestre path to the Theatres District.  I walked nonstop at Pompeii for 5 hours exploring the sites.  I researched these 15 points of interest beforehand.  Overall, I explored the western strip of Regions VIII, VII and VI (in that order).  Even though I missed 6 regions, the western strip is the most excavated area with most important monuments. 

However, I did not see the amphitheater and eastern residential area.  Also, I missed 2 points of interest on this list:  Isis Temple and House of Vettii.   

Pompeii Theatres Area – Region VIII

Quadriporticum

This covered walkway was a passage to the theatres.  The central area was surrounded by a portico with 78 Doric columns.  After an earthquake in AD 62, its central courtyard became converted to gladiatorial housing and gyms.

Large Theatre

Built in 2^nd century BC, this theatre was among the first buildings unearthed in the 18^th century excavations.  With a Greek appearance, this venue was used for shows in the Greco-Roman tradition.  It seated 5,000 spectators.

Odeion (Small Theatre)

Built in 80 BC, this smaller roofed, Roman theatre was used for council meetings and entertainment.  It seated 1,500 spectators. 

Temple of Isis

Just behind the Large Theatre is the Temple of Isis.  (I regretfully missed this temple.)  This temple is dedicated to the Egyptian Goddess, who was a popular Roman Empire cult.  It’s still relatively intact and one of the first temples discovered in excavation. 

Built in the 2^nd century BC, this temple shows that the Pompeii residents were open to foreign religions.  It highlights a purgatorium involving water from the Nile River and Egyptian frescoes.  Also, most of the temple’s paintings and sculptures are now exhibited in the National Archeological Museum of Naples.

Central-Western District or Region VII

This area contains the city’s civic, religious and commercial core.

Lupanar (Brothel)

This is the largest and most famous Roman brothel in Pompeii. It’s known for displaying erotic wall frescoes with stone beds. The frescoes depict the Roman sexual culture and may have served as a menu.  In ancient Rome, prostitution was legal and taxed.  Lupa means “she-wolf” as slang for prostitute, emphasizing the primal nature of the profession.

Stabian Baths

Near the Lupanar, this was the oldest thermal bath complex in Pompeii.  It separated men and women sections.  Patrons followed a ritual sequence.

They progressed through the tepidarium (warm room), caldarium (hot bath) and lastly the frigidarium (cold room).  The rooms were adorned with frescoes and mosaics to enhance the experience. 

Forum of Pompeii

The Forum was the heart of Pompeii for political, social, religious and economic reasons.  It is a large, open rectangular space used as a pedestrian zone.  A double-tiered colonnade surrounded the square on 3 sides.  The Forum contained both the Temple of Jupiter and Sanctuary of Apollo.

Temple of Jupiter

On the northern end of the forum, this temple dominates the skyline with the backdrop of Mt. Vesuvius.  The Roman Jupiter replaced the Greek Apollo as Pompeii’s main God.  Jupiter was the ruler of all the gods. He was also the protector of Rome, where his temple was the center of Roman religion.

Sanctuary of Apollo

On the western side of the forum, the Apollo Sanctuary is one of the oldest places for worship in Pompeii.  Apollo was the Greek God of the sun and light, music, poetry, healing, archery and agriculture. Many of the 48 Ionic columns still remain, with the replica bronzed statue of Apollo.

Basilica

On the southwestern corner of the Forum, the Basilica served as the city’s court of law and business center.  It was not a religious site. The interior was colonnaded, with 28 wide brick columns, supporting a tile roof.

Northwest District or Region VI

This area housed the wealthy elite residences, luxurious villas and busy commercial shops.

House of the Faun

This is one of the largest private houses at Pompeii.  The house is famous for its bronze dancing faun statue and massive Alexander Mosaic. Also, the statue on site is a replica of the original in the National Archeological Museum of Naples (MANN).  In addition, the House of Faun had spectacular floor mosaics, that are now in the MANN. 

House of The Tragic Poet

This middle-class home is known for its mosaic floors and frescoes depicting Greek mythology. Originally, it contained more than 20 painted and mosaic panels.  The MANN houses 6 of them.

The vestibule’s floor tile inscription says “Cave Canem” or Beware of Dog.  Only the House of Vetti displays more mythological frescoes.  When I was there, the house was gated off with only a viewing of the vestibule fresco through glass. 

House of the Vettii

This site contains the highest number of large (about 4 ft. square) mythological frescoes than any other home in Pompeii.  The house was owned by wealthy freedman or former slaves. It’s also known for the fresco with the fertility God, Priapus, weighing his phallus against a bag of gold.   Overall, this is one of the largest houses in Pompeii with a colonnaded courtyard garden. 

Villa of the Mysteries

Located on the outskirts of Pompeii, I passed through the Herculaneum Gate to the entrance.  This villa was famous for its stunning frescos in room 5.  They show the initiation of a young woman into a Greco-Roman mystery cult.  Overall, the 7 frescoes with a red background depict the following scenes: Reading of Rituals, Silenus playing Lyre, Satyr and Nymph, Silenus offering wine to Satyr, Bacchic rite, Cupid holding up mirror and lastly, the Initiate on a throne. 

Last Stop at Antiquarium near Porta Marina Exit

Antiquarium

Just inside the Porta Marina entrance/exit is the onsite museum, Antiquarium.  Originally built in 1873, it underwent an official inauguration for reopening with new layout in 2021.   It exhibits excavations from Pompeii, such as, frescoes, silver and body casts.  There is body casts of a family’s last moments displayed.  After getting the big picture from the archeological site, it’s nice to learn the details at the museum. 

Also, don’t miss Herculaneum archeological site, even better preserved than Pompeii!  Check out my article and video!
Herculaneum Sightseeing Guide and 10 Points of Interest

Enjoy Pompeii!

It is such a wonderful opportunity to explore this archeological site.  There’s so much to learn about history, volcanoes and archeology from Pompeii.  Also, the nearby Herculaneum is just as fascinating for different reasons.  So, if you have time, catch it as well.  And to think, if the wind blew another direction on that monumental day, Pompeii may still be here alive and well.  It’s intriguing to ponder this possibility.  If you visited Pompeii, feel free to leave suggestions below.

The post Ancient Pompeii Self-Guided Tour with 15 Points of Interest appeared first on True Wind Healing Travel.

Most adults need about seven to nine hours of sleep, but spending enough time in deep sleep is what often makes the difference between waking up refreshed and feeling like you barely slept at all. Stress, lifestyle habits, and even aging can all affect how much restorative sleep you get.

Understanding how deep sleep works can help you make simple changes that improve your overall sleep quality. In this article, we'll explain what deep sleep is, how much you need, what can interfere with it, and practical ways to support healthier, more restorative sleep.

What Is Deep Sleep?

Sleep isn't actually one continuous state. Throughout the night, your body cycles through four stages of sleep, each with its own important role to help you recover and function optimally. These stages repeat several times throughout the night, allowing your brain and body to perform different types of restoration.

The first two stages, known as N1 and N2, are considered light sleep. During these stages, your body begins to relax, your heart rate and breathing slow, and you gradually transition into a deeper state of rest. The third stage, N3, is what is commonly referred to as deep sleep. During this stage, your brain produces slower brain waves, your muscles are fully relaxed, and it's much harder to wake up. This is the most physically restorative stage of sleep and the one most closely associated with recovery and repair, therefore making it the most important stage. 

The final stage is REM (rapid eye movement) sleep, which is best known for dreaming. REM sleep plays a key role in learning, memory, and emotional processing. While each stage is essential and we would ideally strive for balance to maintain a healthy lifestyle, deep sleep does tend to receive the most attention, and for good reason. 

Deep Sleep vs. REM Sleep: Which Is More Important?

When it comes to restorative sleep, deep sleep and REM sleep are both essential, but they support different areas of health. As mentioned above, deep sleep is primarily focused on physical restoration, things like muscle recovery, tissue repair, immune support, and other processes that help you recover. 

REM sleep, on the other hand, is more closely connected to brain health. It supports cognitive function, memory, emotional processing, and basic neural maintenance; which helps with neuroplasticity. So it’s easy to see; both are equally important, but in different ways. The true definition of a healthy sleep cycle includes enough time in each stage so your body and brain can complete the different types of recovery they need. 

What Happens During Deep Sleep?

Deep sleep is when your body shifts into repair mode. At the cellular level, your body is actively restoring itself by repairing cells, replenishing energy stores, and preparing your organs and systems for the day ahead. Muscles and tissues get a boost, and growth hormone is released to further support recovery. 

Your immune system also benefits during this stage, as your body produces proteins and other substances that help fight illness and inflammation. Deep sleep also plays a key role in how your memory functions, allowing your brain to organize and store factual information you've learned throughout the day. This works to help strengthen long-term memory and also improve your ability to retain new information.

One of the most far-reaching benefits of deep sleep however is that of enhancing your HRV (heart rate variability) by activating your parasympathetic nervous system. Instead of being in “fight or flight”, the body switches to “rest and digest”, allowing your heart rate to lower and the time between beats to vary more flexibly. A higher HRV indicates a resilient nervous system, which is crucial for managing stress and living in a state of calm. Additionally, it reduces long-term strain on the cardiovascular system and helps to reduce systemic inflammation in the body. 

How Much Deep Sleep Do You Need?

As with all things wellness, there isn’t a one-size-fits-all approach when it comes to deep sleep. The amount you get each night varies based on your age, lifestyle, activity level, and overall health. That said, most healthy adults spend approximately 13% to 23% of their total sleep time in deep sleep. For someone sleeping seven to nine hours per night, this typically works out to about one to two hours of deep sleep. Some nights may include more than others, and occasional changes are normal.

Deep sleep naturally decreases as we age, which is one reason many people notice changes in their sleep patterns over time. Physical activity, stress levels, illness, and recovery needs can all affect how much restorative sleep your body requires. For example, someone recovering from intense exercise or periods of prolonged stress will naturally benefit from greater amounts. Rather than focusing on a perfect number every night, it’s wise to stay mindful of your overall sleep pattern and understand what could be affecting it. 

Deep Sleep by Age

As noted above, most adults sleeping seven to nine hours per night spend about one to two hours in this stage, which is average for an age range of 20 to 50. 

Younger people typically spend a larger portion of the night in the deep sleep stage because their bodies and brains are still developing. For instance, children and teens need much higher amounts than adults as it supports their growth, learning, and physical recovery.

As we approach age 60, this is where the biggest deficit is seen to happen naturally in the deep sleep stage. The greatest risks associated with this include potential cognitive decline, weakened immunity, slower physical recovery time, and cardiovascular stress. 

Signs You May Not Be Getting Enough Deep Sleep

Your body is intelligent, and it’s always giving you clues about what might be out of balance. If you’re waking up feeling tired or unrefreshed after spending enough time in bed, that’s a clue! Hitting the snooze button multiple times, relying on extra caffeine to get through the morning, feeling like you never fully recharged overnight, sound familiar? 

Ongoing daytime fatigue, difficulty staying focused, or trouble remembering information are all signs of a lack of deep sleep. Tasks that normally feel easy may require more effort, and you might be mentally foggy and drained. In addition to experiencing illness more often, your physical recovery could also suffer. If your workouts leave you feeling more depleted than usual, your muscles feel sore longer, or you aren't bouncing back as quickly after activity, your body may not be getting enough time for overnight repair. 

What Reduces Deep Sleep?

The daily habits of a busy lifestyle combined with specific health factors can contribute to a lack of deep sleep. While some disruptions are unavoidable, understanding what affects sleep quality can help you make changes that support more restorative rest.

Stress is one of the biggest and most obvious obstacles to achieving deep sleep. When your body remains in a heightened state of alert, it can be harder to fully relax and move into the deeper stages of the sleep cycle. Certain substances also have an effect. Alcohol may make it easier to fall asleep, but it can disrupt normal sleep patterns later in the night. Similarly, consuming caffeine too close to bedtime can make it harder for your body to settle into restorative sleep. Other factors include an inconsistent sleep schedule, excessive screen exposure in the evening, an uncomfortable sleep environment, and certain medications. Sleep disorders such as sleep apnea can also significantly interrupt sleep cycles and reduce the amount of deep sleep you receive. 

Like anything, improvement begins by identifying the habits or conditions that may be working against your body's natural rhythm and adopting healthy adjustments to help you obtain balance. Trying a supplement like HealthyCell’s Calm Mood which was designed to promote relaxation and occasional stress relief can be helpful if you’re feeling tense during your day or before bedtime. 

How to Get More Deep Sleep Naturally

While you can't control every aspect of your sleep, small daily habits compounded over time can help support your body's natural ability to enter deeper, more restorative sleep stages.

Keep a Consistent Sleep Schedule

Your body thrives on routine! Going to bed and waking up around the same time each day helps regulate your internal clock, making it easier for your body to recognize when it's time to sleep. Getting outside into natural light within the first hour of being awake is excellent for your circadian rhythm. Consistency matters even on weekends, when major changes to your schedule can disrupt your normal sleep pattern. 

Exercise Regularly

Regular movement is one of the best ways to support better sleep quality. Both aerobic exercise and resistance training have been linked to healthier sleep patterns, including more time spent in deeper sleep stages. Try to end intense workouts several hours prior to bedtime, giving your body a chance to slow down and begin recovery. 

Optimize Your Sleep Environment

Your bedroom set up is a crucial component to your sleep quality. A cool, dark, and quiet environment signals to your body that it's time to rest. The right mattress and bedding is an investment in your sleep health, and cooling sheets can be a big help. 

Pay Attention to Evening Habits

Having a proper bedtime routine that works for you is priceless. Limiting substances, reducing bright light exposure (endless scrolling), and training your body to know it’s time to rest sets the stage for falling asleep faster and staying asleep longer. 

Support Healthy Sleep Through Nutrition

Balanced nutrition absolutely plays a role in healthy sleep patterns. Foods containing magnesium, like leafy greens, nuts, seeds, and whole grains, help to support relaxation. Try to finish your last meal of the day at least 2-3 hours prior to going to bed, and avoid sugary foods that will keep you awake. 

Some people also explore sleep-supporting nutrients such as magnesium, L-theanine, GABA, lemon balm, or melatonin for occasional support. HealthyCell’s REM Sleep contains many of these ingredients as it works to support all four stages of sleep cycles. These options may work differently from person to person, and it's always a good idea to consider your individual health needs before adding supplements. 

Can You Track Deep Sleep with a Wearable?

Many smartwatches and sleep trackers now estimate how much time you spend in different sleep stages, including deep sleep. These devices typically use information such as movement, heart rate, HRV, and other signals to make an educated estimate of your sleep patterns. While wearables can be helpful for noticing trends, it’s important to remember that they are not a perfect measurement of sleep stages. A single night of lower-than-usual deep sleep does not necessarily mean something is wrong.

A true “smart” way to use your device is to pay attention and track patterns over time. A fun experiment can be to download or take a screenshot of your sleep chart each morning and watch how the numbers change over a 30-day period given your lifestyle during that time. Consistent changes in your sleep quality, energy levels, and overall well-being can provide a better picture of how well you're truly resting.

When to Talk to Your Healthcare Provider

It’s perfectly normal to have occasional nights of poor sleep, but ongoing disruptions may be worth discussing with a healthcare provider. If you consistently feel fatigued after enough sleep, this could be a signal from your body that something is affecting your sleep quality. Other signals could be loud snoring, possible signs of sleep apnea, frequent nighttime awakenings, or excessive daytime sleepiness that interferes with your daily activities. 

The Bottom Line

Getting enough sleep is essential, but the quality of that sleep is far more important than merely achieving the standard 1-2 hours of deep sleep nightly. Your body needs that time to recover, recharge, and restore itself, and the good news is that improving your sleep quality doesn't always require a complete lifestyle overhaul. Small, consistent habits, like creating a relaxing evening routine, and making your sleep environment more comfortable, will have a meaningful impact over time.

If you regularly wake up feeling rested, have steady energy during the day, and recover well both mentally and physically, your sleep habits are likely supporting your overall health. If not, paying closer attention to your sleep quality is a great place to start. By making sleep a priority and giving your body the restorative rest it needs, you can set yourself up to feel your best each day.

References

1. National Institute of Neurological Disorders and Stroke (NINDS). “Brain Basics: Understanding Sleep.”
   
2. National Institutes of Health. https://www.ninds.nih.gov/health-information/patient-caregiver-education/brain-basics-understanding-sleep
   
3. Watson, N. F., et al. “Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society.” Sleep, 2015;38(6):843–844. https://doi.org/10.5665/sleep.4716
   
4. Vyazovskiy, V. V., & Delogu, A. “NREM and REM Sleep: Complementary Roles in Recovery and Memory.” Current Opinion in Physiology, 2014;2:1–7. https://doi.org/10.1016/j.cophys.2017.12.001

Non-binding socks hold the leg gently. Their construction stretches across a broader area instead of concentrating pressure in a tight band.

People often choose non-binding socks if they have wide calves, sensitive legs, fluctuating swelling, or a general dislike of restrictive socks. They are also different from compression socks. A non-binding sock aims to avoid unwanted pressure, while a compression sock intentionally applies measured pressure to the lower leg.

How do non-binding socks work?

The difference begins at the cuff, which is the top section that wraps around the ankle or calf. A conventional sock usually uses a relatively narrow elastic band to resist gravity and keep the fabric from sliding down. If that band is too small, too stiff, or poorly matched to the wearer’s leg, it may dig into the skin.

A non-binding sock uses more flexible knitting and a roomier opening. The fabric expands around the leg and distributes its holding force across a wider surface. A well-designed pair should remain in place without feeling as though a rubber band is wrapped around the calf.

That does not mean the sock should be shapeless. Non-binding describes how the top fits, not a sock that is simply oversized. The foot and heel should still fit securely, the fabric should not bunch inside the shoe, and the cuff should recover enough to stay in position.

The American Diabetes Association recommends socks that fit well without being too tight. It also advises looking for moisture-managing material, minimal seams, and cushioning when needed.1 Mayo Clinic similarly recommends comfortable socks without tight elastic bands or thick seams, especially for people managing diabetes-related foot risks.

What makes a good non-binding sock comfortable?

A flexible cuff is the defining feature, but comfort depends on the entire sock. Five details are worth checking.

1. A cuff that flexes without digging in

The top should expand easily enough to fit your calf without rolling into a narrow ridge. It should not leave a deep groove or create a pinching sensation after several hours.

2. A smooth toe area

A bulky toe seam can rub inside a shoe. That may be distracting for anyone and more concerning for a person with reduced sensation. Smooth or minimal seams help reduce friction points. People with diabetes should still inspect their feet every day because nerve damage can make an injury difficult to feel.

3. Fabric that manages moisture

A sock that moves moisture away from the skin can feel more comfortable during long wear. Change damp socks, and follow the care instructions so the fabric keeps its shape.1

4. Cushioning that suits the shoe

Padding can soften the feel underfoot, but more is not always better. Thick cushioning may make a properly fitted shoe feel too tight. The sock and shoe should work together without crowding the toes or creating folds.

5. A size based on both foot and calf

Shoe size is only one measurement. If a knee-high sock is involved, check the calf range too. The cuff should accommodate the widest part of the calf without strain, while the heel should land in the correct place.

Non-binding socks do not work like compression socks

The two categories can look similar, but they have different jobs. Non-binding socks minimize restrictive pressure at the cuff. Compression socks deliberately apply pressure to the leg.

Graduated compression socks are tightest at the ankle and become less firm higher up the leg. This pressure pattern is intended to support blood return and help limit fluid buildup. Compression is commonly measured in millimeters of mercury, written as mmHg.4 5

A non-binding sock does not actively provide graduated compression. It may feel more comfortable because it avoids a tight ring around the leg, but it should not be described as a treatment for poor circulation or edema.

Compression socks are safe for many people, but Cleveland Clinic advises speaking with a healthcare professional before using them when severe or unexplained swelling, peripheral artery disease, or severely reduced sensation is present. Pain, numbness, tingling, skin discoloration, skin damage, or worsening swelling while wearing compression are reasons to remove the garment and seek advice.

For a closer product comparison, read Compression vs. EasyStretch™ Socks: Which One Is Right for You?.

Who may prefer non-binding socks?

Non-binding socks can be a practical everyday option for anyone who dislikes tight sock tops. They may be especially appealing in the following situations.

Wide or muscular calves: A roomier cuff can accommodate more calf shapes without overstretching a narrow elastic band.

Sensitive legs or skin: A gentler top and smooth construction may reduce pressure points and rubbing.

Fluctuating leg size: Some people notice that socks fit differently later in the day. A flexible cuff can adapt more comfortably, although new or persistent swelling should be medically evaluated rather than managed only by changing socks.

Limited hand strength or mobility: A stretchier opening may be easier to pull on and remove than a close-fitting sock.

Diabetes-related foot-care needs: Some people with diabetes prefer non-constricting socks with smooth seams and moisture-managing fabric. Socks are only one part of foot care. The Centers for Disease Control and Prevention advises daily foot checks, well-fitting shoes, and wearing socks rather than going barefoot.

Not every person with diabetes needs a product labeled “diabetic.” Individual fit matters more than the label.

Can non-binding socks help with swollen feet or legs?

A flexible sock may accommodate mild changes in leg or foot size more comfortably than a tight conventional cuff. That is different from treating the cause of swelling.

Edema is swelling caused by excess fluid in body tissues. It can follow prolonged sitting, pregnancy, medication use, or high salt intake. It can also be related to venous, heart, kidney, or liver conditions. Because the causes vary, persistent swelling deserves professional assessment.

Seek prompt medical care for swelling accompanied by chest pain, shortness of breath, or an irregular heartbeat. Leg pain and swelling that do not resolve after prolonged sitting, especially when they affect one side, can also require urgent evaluation.

If a healthcare professional recommends compression for swelling, a non-binding sock is not an equivalent substitute. Ask which compression level and size are appropriate for you.

How to tell whether a pair fits properly

Try new socks when your feet are dry, and wear them during a normal part of your day. Then check the following:

•       The cuff stays up without rolling into a tight ridge.

•       The heel sits in the correct place.

•       The toes can move without excess fabric bunching.

•       The sock does not create pain, numbness, tingling, or skin discoloration.

•       The fabric lies smoothly inside the shoe.

•       The shoe still fits comfortably with the sock’s cushioning.

If you have reduced sensation, do not rely on comfort alone. Inspect your feet and legs after wear for redness, blisters, pressure areas, or skin damage. Contact a healthcare professional about wounds, increasing swelling, warmth, drainage, skin-color changes, or a sore that is not healing.

How Viasox EasyStretch™ socks approach non-binding comfort

Viasox EasyStretch™ non-binding socks use a loose, relaxed fit rather than graduated compression. The current collection information states that the range can accommodate calves up to 30 inches in circumference, depending on size and style.7 Individual product pages provide foot-size and maximum-calf-stretch measurements, so check the chart for the exact pair before ordering.

EasyStretch™ may suit days when the priority is a flexible cuff and everyday comfort. When deliberate support is the goal, explore the separate Viasox compression collection and choose the pressure and fit that match your needs. The Viasox fit guide offers more help with materials, sizing, and stretch.

Comfortable socks should fit your needs, not fight them

Non-binding socks replace a concentrated elastic squeeze with a flexible, distributed hold. This can make everyday socks feel less restrictive.

Choose non-binding socks when relaxed comfort is the priority. Choose graduated compression when deliberate pressure is appropriate for your needs. With either style, pay attention to seams, moisture, cushioning, shoe fit, and skin changes.

Ready for a gentler top band? Explore Viasox EasyStretch™ socks in different lengths, sizes, colors, and patterns

Last updated September 21, 2026

The world is full of endless adventures and exciting opportunities. Yet for many, an overwhelming sense of dread rears its ugly head at the mere thought of travel. Anxiety about traveling is real, my friends. But I’m here to tell you that with the right tips and strategies, you can overcome travel anxiety. 

As someone diagnosed with generalized anxiety disorder at the young age of 12, I was no stranger to worrying. My anxiety would later manifest into panic attacks, health anxieties, panic-induced seizures and complications associated with celiac disease and fibromyalgia. 

Anxiety is nothing new for Americans. According to the Anxiety & Depression Association of America, anxiety disorders affect over 40 million adults per year. And a good number of those specifically have anxiety about traveling. 

Unlikely as it may seem, I found my calling as a solo world traveler, and in doing so, I learned how to manage my anxiety better with each trip. Today, traveling serves as a soothing balm for my anxious mind, helping me break free from my usual routine — pushing my boundaries and teaching me resilience.

I hope to share some insights on overcoming travel anxiety for all those who long for the thrill of adventure but find themselves held back by fear.

Contrary to conventional wisdom, traveling can be an effective way to tackle anxiety head-on. If you find yourself grappling with similar apprehensions, you might be wondering: Will I ever find the courage to travel? In practice, how does travel reduce anxiety? How can I shake off my anxiety about traveling? Let me share some tips and strategies that have helped me immensely on this journey.

Pre-Travel Anxiety: Four Strategies & Tips

Before you embark on your journey, pre-travel anxiety can set in, causing you to second-guess your decision. In such situations, these four strategies can be helpful:

1. Recall your travel motivation: Anxiety can cloud your thinking, making it easy to forget why you decided to travel in the first place. Take a moment to remember your reasons why. This could be anything from the desire to experience new cultures or simply a change of pace from your regular life. This will help you gain perspective and push past your anxious thoughts.

2. Overprepare: Overthinking can often result in anxiety, but being well-prepared can have the opposite effect. Take the time to research your destination. Understand the local transportation system, check for availability of ride-sharing services, learn about the facilities near your accommodation, etc. Having these details figured out beforehand can bring significant relief.

3. Pack a comprehensive DIY first-aid kit: Consider this your safety net. Pack everything you might need in case of emergencies. This can include prescriptions, band-aids, antiseptic wipes, Imodium (I’m looking at you, Mexico), etc. Preparing for the worst-case scenario can often help mitigate anxious “what if” thoughts.

4. At the airport: In transit, anxiety can flare up as well. At the airport or during your journey, engage in calming activities such as listening to soothing music, journaling, finding a favorite inspirational quote or reciting a mantra. My personal mantra is, “We can do hard things.” It’s important to remember that you always have the option to return home if things get too overwhelming. The knowledge that you’re not trapped can provide a great sense of comfort.

Handling Anxiety While Traveling

Once you’ve reached your destination, anxiety can persist, but there are ways to manage it:

1. Establish a routine: Incorporate practices such as yoga and meditation into your travel routine to maintain a sense of balance and peace. This can provide stability amidst the chaos of travel.

2. Push your boundaries, but be spontaneous: While it’s essential to avoid situations that may trigger anxiety, a little spontaneity can be exhilarating. Don’t be afraid to take a spontaneous detour or try something new. You may surprise yourself!

3. Consider the best scenario instead of the worst: This strategy is especially useful for those suffering from health anxiety. Rather than obsessing over everything that could go wrong, try to envision the best possible outcome. This subtle shift in mindset can make a significant difference in controlling your anxious thoughts.

4. Solo travel anxiety: If you’re a solo traveler, anxiety can sometimes hit harder. Here, making new friends and exploring co-working spaces can greatly alleviate the stress of solo travel. It’s also a good idea to keep someone informed about your whereabouts for extra peace of mind.

The Silver Travel Anxiety Lining

As I write this on a flight to Mexico, that familiar knot of apprehension returns. Yet, each time I conquer this fear, I am rewarded with an unforgettable experience that I would never trade. 

Had I let anxiety rule my life, I never would have driven a campervan around Iceland, fallen in love in Croatia, zip-lined in Costa Rica or directed a film in Rome.

Travel might seem intimidating, but it’s an extraordinary tool that can help overcome anxiety. It simultaneously challenges us, terrifies us and comforts us—pushing us out of our comfort zones and gifting us the freedom to explore and experience new things.

If someone like me with a debilitating anxiety disorder can journey across the globe, you can, too! 

Remember, the key to success and happiness in life is to remove fear from the equation. Ask yourself this: what would you do if fear was not a factor? And then do it! 

Believe that you deserve incredible experiences and don’t let anxiety hinder you from embracing them. Trust in yourself, push through your fears and remember: the world is yours to explore!

The post How Do You Overcome Travel Anxiety? appeared first on Vacayou Travel.

I wore them to dinner in downtown Minneapolis and took them off in the car on the way home.

That was the last pair of shoes I ever bought without asking the only question that matters now: can I walk in these? Not “can I stand in these for 20 minutes and then sit down.” Can I walk through an airport, teach a class, run three errands, and still want to be a person by 4 p.m.?

Here’s the good news about fall 2026. The trends are finally on our side. Designers are leaning into softer leathers, lower profiles, real footbeds, and shapes that have been around long enough to prove themselves. Almost everything trending right now is something you can walk miles in, which means you get to have the cute shoe and the working feet at the same time.

I’ve pulled the five trends I think are worth your money this season, plus what to look for in each one so you don’t end up with my boot situation.

1. Birkenstock-Inspired Clogs: The Slip-On With Actual Arch Support

If there’s one shoe that has taken over my fall rotation, it’s the clog. I keep a pair by the door because they’re the shoe I can shove my feet into when I’m running out for coffee or dropping something off. No bending over, no laces, and no decision-making at 7 a.m.

What makes this trend actually work for us is the footbed. The Birkenstock-inspired styles have a contoured cork or molded footbed with real arch support built in, which is the opposite of what a flat, flimsy slide does to your feet after age 50. Your arches flatten a little as we age (nobody tells you that one), and a shoe with structure under the middle of your foot is the difference between feeling fine at the end of the day and feeling it in your knees.

Look for a covered toe, a suede or soft leather upper, and a sole with some grip if you live somewhere that gets wet leaves and early snow like I do. Wear them with jeans and a chunky sweater, or with thick socks once it gets cold. The sock and clog combination stopped being controversial a few years ago, and I’m relieved.

Rothy’s Casual Clog

These are some of my all-time favorite clogs. My kids gifted me a pair to wear around the house, and I’ve bought another color since then because I love them so much!

The Casual Clog for Women | Rothy s

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Classic Birkenstock Clogs

The classic clog style that has inspired the trend of the season. Great quality, great support!

Soft Footbed Suede Leather Clogs | BIRKENSTOCK

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Moccasin Style Clogs

These memory foam clogs have non-slip soles with a lightweight water-resistance design. They are so comfortable and I’m loving them for fall!

100% Genuine Leather Moccasin Style Clogs

$54.90

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09/18/2026 06:39 pm GMT

Birkenstock Clogs Lookalikes

These clogs from Amazon look and feel just like the real deal from Birkenstock. Ease yourself into this trend with a less expensive option that you’ll love just as much!

Women's Mules Clogs Cork Slip-On

$21.99

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09/18/2026 06:41 pm GMT

Quince Water Repellent Clogs

Another great quality clog option from Quince, a brand I know and trust!

Water Repellent Suede Clog

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2. Loafers and Mules: Pulled Together Without Trying

Loafers are having a serious moment and the softer, the better this year. Think suede, crinkle patent, and butter-soft leather instead of the stiff, structured versions that used to give you a blister across the top of your foot before you got to the parking lot.

I love a loafer in fall because it does the thing I’m always chasing: it makes an outfit look intentional without asking anything of me. Jeans and a loafer read pulled together. Trousers and a loafer read like you have your life together, even on the days you don’t.

Mules are the same idea with the back removed, and they’re the easier on and off option if you’re in and out of the house all day. One honest note. A backless shoe makes your foot grip a little to hold it on, so if you’re walking any real distance, go for the closed-back loafer and save the mule for the day that’s mostly sitting, driving, and looking good.

What to look for: a cushioned insole (most brands say so right on the listing), a low block heel of an inch or less if you want a little lift, and a flexible sole you can bend with your hands. If the shoe won’t bend at all in the store, your foot is going to fight it all day.

Rothy’s Penny Loafer

These Rothy’s penny loafers are so comfortable. They have a soft knit upper with a contoured insole and heel padding for extra support.

The Penny Loafer | Rothy's

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Rothy’s Daily Driver Loafer

Just as comfortable as the previous pair but with a flexible rubber outsole with individual traction nods. They give a flexible and comfortable feel!

The Daily Driver | Rothy's

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Rothy’s Loafer Lookalikes on Amazon

I love these Amazon loafers just as much as I love my Rothy’s one. I own both, and I wear both! If you’re looking for a lower price point to give loafers a try – these are for you!

Loafers for Women Comfortable Slip on Work Flats

$34.99

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09/18/2026 07:19 pm GMT

Leopard Print Loafers

These comfortable loafers are from one of my favorite Amazon shoe brands. Super comfortable, and the leopard gives it a fun pop!

DREAM PAIRS Women's Pointed Toe Flats

$37.99

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09/18/2026 07:23 pm GMT

Lightweight Mules

These classic style mules are another great fall shoe trend from my favorite shoe brand on Amazon. They come in both a leather and suede finish!

DREAM PAIRS Mules for Women

$32.99

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09/18/2026 07:28 pm GMT

3. Ballet Flats, But With Support This Time

Ballet flats are back for the fourth or fifth season now, and I’ll be honest, I resisted this one. The ballet flats of the early 2000s were basically a piece of leather with no structure whatsoever, and my feet still remember.

The 2026 versions are different. Brands have caught on that women want the shape without the punishment, so you’re seeing padded footbeds, a tiny bit of heel lift, mary jane straps that actually hold your foot in place, and materials with some give. A strap is the upgrade I’d push you toward, because it takes the work away from your toes.

The other reason I like a flat this time of year is how easy it makes getting dressed. It goes with jeans, it goes under a midi dress with tights, and it takes up almost no room in a suitcase when you’re traveling for the holidays.

One thing I’d skip: the completely unstructured, paper-thin version in a slippery fabric. Cute in a photo, rough on your feet by hour two, and no support anywhere.

Rothy’s Pointy Flats

These flats are worth every penny. Comfortable, supportive, lightweight, and washable!

Women's Pointed Toe Flats | Rothy's

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Rothy’s Mary Jane Flats

Another great design from Rothy’s, and totally on trend for fall. Ballet flats are all the rage, and the double strap on this Mary Jane design is too cute.

The Double Buckle Mary Jane | Rothy's

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Woven Mary Jane Ballet Flats

I never thought I would be a Mary Jane gal, but these woven ones are so cute for fall. These have a nice wide toe box that doesn’t pinch. Comfort is key for me!

DREAM PAIRS Woven Ballet Mary Jane Flats

$41.99

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09/18/2026 07:41 pm GMT

Foldable Ballet Flats

These flats are lightweight and offer all day comfort. They are from one of my favorite shoe brands on Amazon, and totally on trend for fall!

DREAM PAIRS Women's Foldable Bowknot Ballet Flats

$27.49

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09/18/2026 07:46 pm GMT

Square Toe Ballet Flats

The square toe is trending and I love the dainty bow detail on this pair!

DREAM PAIRS Women's Ballet Mary Jane Flats

$41.99

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09/18/2026 07:49 pm GMT

4. Cute Sneakers You’ll Actually Walk In

The slim, retro sneaker is still the shoe I recommend more than any other, and this season the options are better than they’ve ever been. The chunky dad sneaker took a backseat to low-profile styles a few years ago, and now the racing stripes, suede panels, and 90s color combinations are everywhere.

Here’s why I love this category for us specifically. A retro sneaker is the one trending shoe you can wear with a dress, with jeans, with trousers, and on a two-mile walk, all in the same day. It’s the shoe that lets you say yes when someone suggests walking somewhere instead of driving.

I do want to make one distinction, because I get this question constantly. A fashion sneaker is not a training shoe. The flat, thin-soled retro styles are great for walking around, running errands, and looking good, but they are not what you want for a strength workout or a long treadmill session. Keep a real pair of cross-trainers for the gym and let these be your everywhere-else shoe.

Look for leather or suede over canvas if you want them to survive a Midwest fall, and consider sizing up a half size if you like a little more room with a real sock.

Casual Low Profile Sneaker

I’ve been loving these low profile sneakers for over a year now. They are super cushiony and I’m loving the new brown color for fall.

DREAM PAIRS Women's Walking Sneakers

$20.99

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09/18/2026 07:52 pm GMT

Woven Backless Sneakers

These woven backless sneakers are perfect for the warmer days in fall where the weather is still transitioning. They look great with wide leg jeans!

CUSHIONAIRE Woven Slip On Backless Sneaker

$49.99

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09/18/2026 07:53 pm GMT

Chunky Tweed Sneakers

These designer lookalike tweed sneakers from Amazon are so comfortable! I’ve had them for years and the quality is great! They even made my save vs. splurge list!

DREAM PAIRS Women's Platform Sneaker

$24.99

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09/18/2026 07:58 pm GMT

Cushioned Fashion Sneakers

These Amazon lookalikes are just as good as the viral New Balance 327 sneakers, but for half the cost!

Trendy Fashion Sneakers for Women

$39.90

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09/18/2026 08:00 pm GMT

Gola Sneakers

These Gola sneakers are so comfortable that I even brought mine on my last trip to Paris! They have tons of fun colors for fall – you’ll love them!

Women's Gola Elan

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5. Ugg-Inspired Boots and Slippers: Cozy That Goes Outside

I live in Minnesota, so I want you to understand that I take this category seriously.

The shearling-lined boot and slipper trend has grown way past the tall boot we all wore in 2005. Now you’ve got clog slippers, scuffs, mini boots, platform versions, and slip-ons cozy enough to wear inside but sturdy enough to walk out to the mailbox in January without regret.

This is the trend I’d tell you to buy for your actual life, not for a photo. The pair I reach for most is the one I can wear around the house all morning with my coffee and then wear out to the car without changing. A rubber or lugged outsole is what makes that possible, so check for it before you buy. A pure indoor slipper with a soft sole is lovely, but it’s an indoor slipper, and it’ll be soaked the first time you step in slush.

One more tip from a woman who has ruined a pair: spray them with a suede protectant the day they arrive, before you ever wear them out. Takes five minutes and doubles their life.

Classic Ugg Lookalike Boots

I love Ugg, but these Amazon lookalikes are just as good in my opinion. And at this price, I can get multiple styles and colors!

DREAM PAIRS Women's Suede Winter Mini Boots

$36.99

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09/18/2026 08:15 pm GMT

Low Profile Cozy Slippers

These cozy booties look just like the Ugg version, but for a fraction of the cost. At this price, you can get multiple colors and styles!

DREAM PAIRS Women's Fuzzy Cozy Indoor Slippers

$37.99

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09/18/2026 08:09 pm GMT

Platform Slippers with Stitching

These Amazon lookalikes look just like the popular Ugg version, but for a fraction of the cost!

Suede Platform Slippers for Women

$47.99

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09/18/2026 08:30 pm GMT

Mini Platform Booties

These mini platform boots are so easy to slip on and off during winter. I wear mine to the gym! Loving the new taupe color for fall!

DREAM PAIRS Women's Platform Mini Boots

$40.99

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09/18/2026 08:13 pm GMT

Fluffy House Slippers

I’m always cold in the winder and I love wearing these fuzzy house slippers around the house. Cozy and comfortable at the same time!

DREAM PAIRS Fluffy House Slippers

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09/18/2026 08:18 pm GMT

What I Look For in Any Fall Shoe Now

This is the checklist I run every single shoe through before I buy it. It has saved me a lot of money and one very expensive lesson.

• Can I bend it? Hold the shoe in both hands. It should flex where your foot flexes, at the ball, not fold in half in the middle.
• Is there anything under my arch? Run your thumb along the inside. A totally flat footbed means your foot is doing all the work.
• How wide is the toe box? Your toes should have room to spread out. A shoe that squeezes them into a point is how bunions and neuromas get worse.
• What’s the heel height, really? An inch to an inch and a half is my sweet spot for a shoe I’ll be in all day. Anything higher is a shoe with a time limit, and that’s fine as long as I know it going in.
• Would I take a walk in these? If the answer is no, I’d better love them for something specific, like a wedding.

That last one is the whole test. I want my shoes to let me keep moving, because movement is the thing I’m protecting at 60.

So, can a shoe be cute and comfortable at the same time in 2026? Yes. That’s the whole reason I wanted to write this one, because for a lot of years the answer was no, and we were all quietly choosing between our style and our feet.

You don’t have to make that trade this season. Buy the clogs, buy the flats with the strap, get the sneakers you’ll actually walk in, and give away the pair that’s been sitting in your closet hurting you since 2019. Life’s too short for shoes you have to take off in the car.

PS. If your feet have been aching more than they used to, don’t write it off as “getting older.” Half the time it’s the shoe, and the other half it’s worth a conversation with a podiatrist. Both are fixable.

But snug isn’t the same as uncomfortable. If you’ve ever pulled on a pair and wondered, Are my compression socks too tight?, you’re definitely not alone. Finding the right fit can take a little trial and error, especially if you’re new to compression socks.

Paying attention to how your socks fit, feel, and stay in place can tell you a lot. Here’s what to look for—and how Viasox makes finding comfortable compression easier.

How Tight Should Compression Socks Feel?

A well-fitting compression sock should feel noticeably more snug than a traditional sock. That doesn’t mean it should feel like you’re fighting with your socks all day.

Ideally, compression socks should feel:

• Snug and secure
• Smooth against your legs and feet
• Comfortable enough for your intended wear time
• Secure without constantly rolling, bunching, or shifting

Viasox offers a wide selection of compression socks designed to combine that snug compression feel with everyday comfort, so you don’t have to choose between support and socks you actually enjoy wearing.

The important word here is comfortable. If all you can think about is how tight your socks feel, it may be worth looking at the fit again.

5 Signs Your Compression Socks May Be Too Tight

So how can you tell whether your compression socks are doing their job or the fit isn’t right for you?

1. You Can't Wait to Take Them Off

Compression socks are designed to feel different from loose everyday socks, but wearing them shouldn’t become the thing you dread most about your outfit.

If you're constantly thinking about taking your socks off because they feel excessively restrictive or uncomfortable, check the sizing and fit. Sometimes the best clue is simply listening to your own comfort level.

2. The Fabric Is Bunching or Folding

Tighter doesn’t automatically mean better. Compression socks should lie relatively smoothly against the foot and leg. If the fabric folds over, bunches in certain areas, or creates uncomfortable pressure points, you may not be getting the fit you intended.

Before blaming the sock itself, make sure you've put it on properly. Taking a little extra time to smooth the fabric as you go can make a big difference.

3. The Top Band Feels Uncomfortably Restrictive

A sock that stays up? Great. A sock you're constantly aware of because the top feels excessively tight? Not so great.

The upper portion should feel secure without making you spend the entire day wishing you could pull it away from your leg. This is also one reason proper sizing matters. Rather than assuming a smaller size will provide "more compression," choose your socks based on the brand's sizing recommendations.

4. Your Socks Keep Rolling Down

It might seem counterintuitive, but a sock that won't stay where it's supposed to isn't necessarily too loose.

Rolling can happen when the fit, positioning, or size isn't working for you. And once a sock begins rolling over itself, you have multiple layers of fabric concentrated in one area—which isn't exactly a recipe for all-day comfort. Instead of repeatedly pulling them back up, consider whether another size or style may suit you better.

5. You’re Choosing a Smaller Size Because You Think It Will Work Better

This one is worth repeating: more tightness isn't necessarily more effective.

Compression socks are intentionally designed to provide a particular fit. Sizing down simply to make them feel tighter can work against the comfortable experience you're looking for.

Follow the sizing guidance provided for the pair you're purchasing rather than choosing based on how tight you think compression socks should feel.

Sometimes It's Not the Fit—It's the Age of Your Socks

If a pair used to feel great but suddenly seems different, fit may not be the only thing to consider.

Like other frequently worn clothing, socks change over time. Repeated wearing, stretching, and washing can affect their shape and elasticity.

Take a look at the pair itself. Is the fabric looking worn? Does one sock fit differently from the other? Are they stretching, slipping, or bunching in ways they didn't when they were new?

Our guide to how often you should replace compression socks covers seven signs that your favorite pair may be ready for retirement.

And don't forget that how you care for your socks matters, too. Following the proper washing routine can help preserve the fit you loved when you first put them on. For simple care tips, check out our guide on how to wash Viasox socks without losing their shape or stretch.

What If You Like Compression but Don't Want a Knee-High Sock?

Fit isn't only about size. Sock height matters, too. Some people love the coverage of knee-high compression socks, while others prefer a lower profile for sneakers, casual outfits, warmer days, or everyday activities. That's where Viasox ankle compression socks give you another option.

Viasox Ankle Compression Socks provide uniform 14 mmHg compression from the toes to just above the ankle, compared with the graduated compression found in the full-length Viasox Compression collection. They also feature breathable materials, extra padding, and a seamless toe design.

In other words, choosing compression socks doesn't mean every pair in your drawer needs to look or feel the same. You can build a rotation around what you're wearing, what you're doing, and what feels comfortable to you.

Getting a Better Compression Sock Fit

Before giving up on compression socks because one pair feels too tight, check a few basics.

Start with the size chart rather than guessing your size. Make sure the fabric is distributed smoothly instead of twisted, folded, or bunched. Consider whether ankle or knee-high coverage better fits your preferences. Replace older pairs when they no longer fit or feel the way they originally did.

Most importantly, don't treat discomfort as proof that a compression sock is "working harder." A good compression sock should combine a snug fit with wearability.

Find Your Fit With Viasox

The best compression socks aren't simply the tightest ones you can find. They're the ones you can confidently work into your actual routine. Whether that means getting dressed for work, heading out for a walk, packing for a trip, spending a busy weekend on your feet, or simply getting through your everyday to-do list, comfort matters.

That's why Viasox offers both full-length Compression Socks and Ankle Compression Socks, with plenty of colors and patterns to make choosing your next pair more fun. Compression should feel supportive—not like a battle between you and your sock drawer.

Find the fit, height, and Viasox style that works for your day.

Snapshot

• The best value wellness resorts in the U.S. are properties where spa treatments, activities and meals bundle into the rate, making a wellness getaway worth the splurge without ultra-luxury prices.
• Retreat to the desert at Red Mountain in Utah, Ojo Santa Fe in New Mexico, or Arizona's CIVANA and Sanctuary Camelback Mountain, all pairing spa treatments with Southwest landscapes.
• Head to the mountains at The Lodge at Woodloch in Pennsylvania's Poconos or Omni Grove Park Inn in Asheville, both with full spas and Blue Ridge or forest views.
• Book a New England escape at Mirbeau in coastal Massachusetts or The Essex in Vermont, one French-inspired and one built around cooking classes.
• Stay on the water at Lake Austin Spa Resort in Texas for paddleboarding or Carillon Miami in Florida for beachfront wellness.

These ten best value wellness resorts in the U.S. feel like a splurge without the bougie price.

Value doesn’t mean cheap — it means making what you spend count. Think a room you’re excited to come back to, a memorable spa, wellness activities you’ll actually want to do or an atmosphere that makes it easy to switch off.  

And don’t judge a resort by its nightly rate alone. Packages can be where the real value lies, especially when they bundle spa treatments, activities, meals, resort credits or other extras into the stay. A higher room rate can make sense when the package includes amenities you’d otherwise pay for separately.

We looked for U.S. properties that make a wellness getaway feel worth the splurge without venturing into ultra-luxury territory. In other words, here are ten U.S. resorts that hit the more-for-your-money sweet spot.

Where to Find the Best Value Wellness Resorts in the U.S.

From desert escapes and mountain retreats to spa resorts in New England and Florida, these ten properties deliver serious bang for your buck. And when a package adds treatments, meals or resort credits to the stay, the value can be even better. 

1. Red Mountain Resort — Ivins, Utah

Set against the red-rock landscape of southern Utah, Red Mountain Resort pairs outdoor adventure with a restorative retreat. Wellness programs, guided hikes and spa treatments fill the days for active travelers between adventures.

2. Ojo Santa Fe — Santa Fe, New Mexico

Surrounded by high desert, Ojo Santa Fe is built around soaking, relaxation and connection with nature. Mineral-rich spring water fills the resort’s pools, which range from hot to cool and offer a quintessential New Mexico soaking experience.

3. CIVANA Wellness Resort & Spa — Carefree, Arizona

Wellness is woven throughout a CIVANA stay with fitness classes, outdoor activities, mindfulness sessions and spa treatments included in the rate. The Sonoran Desert is literally the resort’s backyard, adding a layer of calm without the traditional luxury trappings.

4. Sanctuary Camelback Mountain Resort & Spa — Paradise Valley, Arizona

At the foot of Camelback Mountain, Sanctuary Camelback Mountain channels the Arizona desert into a wellness getaway, with spa treatments, pools, fitness and outdoor activities. Scottsdale’s restaurants, galleries and nightlife are close by when you want a change of pace.

5. Lake Austin Spa Resort — Austin, Texas

Life at Lake Austin Spa Resort revolves around water, with kayaking, paddleboarding and other activities complemented by fitness classes, spa treatments and healthy cuisine. The intimate location on Lake Austin leaves the city behind.

6. Mirbeau Inn & Spa — Plymouth, Massachusetts

Inspired by a French countryside estate, Mirbeau Inn & Spa brings a distinctively European-style indulgence to coastal Massachusetts. An expansive spa, fitness classes and serene garden make Mirbeau a tempting wellness escape.

7. The Essex Resort & Spa — Essex, Vermont

The Essex Resort & Spa is as much about food as it is wellness, with cooking classes alongside spa treatments, fitness activities and outdoor recreation. The resort also puts Vermont’s outdoor attractions within reach.

8. The Lodge at Woodloch — Hawley, Pennsylvania

Tucked into Pennsylvania’s Pocono Mountains, The Lodge at Woodloch is an adults-only retreat focused on wellness, nature and relaxation. With 35+ daily activities, a full-service spa and healthy dining, guests can shape their days around their interests.

9. The Omni Grove Park Inn — Asheville, North Carolina

The Omni Grove Park Inn has been an Asheville fixture for more than a century, with idyllic Blue Ridge Mountain views and a renowned spa. Golf, fitness, pools and outdoor activities round out the resort experience, while Asheville’s restaurants, breweries and galleries are close at hand.

10. Carillon Miami Wellness Resort — Miami, Florida

Carillon Miami takes a comprehensive approach to wellness, with beachfront access alongside spa treatments, fitness classes, thermal experiences and wellness-focused programming. It’s a good fit for travelers who want relaxation without giving up Miami’s energy.

The post 10 Best Value Wellness Resorts in the U.S. appeared first on Vacayou Travel.

As a trainer, I’m religious about mobility work for my workouts. I’ve told every woman who’s ever taken my class to be the same. But my daily walk? For years I’d come through the door, kick off my shoes, grab a glass of water, and get on with my day. No stretches after walking. Not a thing.

Walking felt like it didn’t warrant it. It’s just walking!

My body had a different opinion. Stiff hips by dinnertime. Hamstrings that felt like guitar strings the next morning. That low back ache that shows up when you stand from the couch and have to take a second before you’re fully upright. Sound familiar?

So I started doing something about it, and the difference showed up faster than I expected.

Why Walking Needs Mobility Work More Than You’d Think

Here’s what nobody tells you about walking: it’s a repetitive, straight-ahead movement in one single plane. You’re not rotating. You’re not moving side to side. You’re not taking any joint through a big range of motion. You’re doing the same small motion thousands of times in a row, which is exactly what makes it so joint-friendly and so easy to do every day.

It’s also what makes you stiff.

Take your hips. When you push off your back foot, that leg does travel behind you, but only a little, maybe 10 or 15 degrees. Your hip is built to go about twice that far. And as our stride naturally shortens over the years, we use even less of it.

Then you come home and sit, which folds that hip to 90 degrees for the rest of the evening.

So the front of your hip gets shortened for hours a day and lengthened almost never. Here’s why that matters more than it sounds: when your hip flexors are tight, your leg can’t extend as far behind you, so your low back arches a little to make up the difference. Every single step. That’s where a lot of the “my back hurts after I walk” complaints actually come from.

Add up a daily walk, a desk, a car, and a couch, and you’ve got hip flexors that are short, hamstrings that are tight, calves that never fully lengthen, and a spine that hasn’t rotated in who knows how long.

Read this twice: a lot of the stiffness we chalk up to “getting older” is really just accumulated sameness.

I say this all the time and I’ll say it again here. Cardio is to live longer, strength training is to live stronger, and mobility training is to live pain-free. If you’re walking every day (and I hope you are), the mobility piece is what keeps you walking every day at 75.

The Best Time to Stretch After Walking

Here’s the part I want you to hear. Your walk is the warm-up.

Mobility work is about moving your joints through their full range, and joints respond best when they’re already warm. You just spent 30 or 45 minutes warming them up. That means the moment you walk back through your door is the single best window you’re going to get all day, and it’s free, because you’re already dressed and already out there.

Do it before you sit down. If you sit down first, we both know it isn’t happening.

The whole thing takes under 10 minutes. I do mine on a mat by the door, and honestly, some days I do it right on the driveway.

The 5 moves, at a glance:

1. Standing Forward Fold, 30 to 60 seconds
2. Low Lunge, 30 to 60 seconds each side
3. Yogi Squat, 30 to 60 seconds
4. Cobra to Down Dog, 3 to 5 rounds plus 30 seconds of foot pedaling
5. Glute Bridge, 8 to 12 reps plus a 20 to 30 second hold

1. Standing Forward Fold (Hamstrings, Calves, and Low Back)

Hold: 30 to 60 seconds

1. Stand tall with your feet about hip-width apart.
2. Keep a soft bend in your knees. Do not lock them out.
3. Hinge from your hips and fold forward, letting your head and arms hang heavy.
4. Grab opposite elbows and sway gently side to side if that feels good.
5. Take five slow breaths and let your neck go completely.
6. Roll up slowly, one vertebra at a time.

This is my non-negotiable. It lengthens the whole back of your legs, your hamstrings and calves, and it opens up the sacrum and low back where walking tension likes to collect. The knee bend matters, ladies. Locked knees turn this into a hamstring yank and put the stretch in your low back instead, which is the opposite of what we want.

2. Low Lunge (The Hip Flexor Stretch Most Walkers Skip)

Hold: 30 to 60 seconds each side

1. Step your right foot forward and lower your left knee to the ground (put a towel or the edge of your mat under it).
2. Square your hips so both hip bones face forward.
3. Tuck your tailbone slightly under, like you’re starting a crunch. This is the cue that makes the whole thing work.
4. Press your hips gently forward, keeping your front knee stacked over your ankle.
5. Rest your hands on your front thigh, or reach both arms overhead for more.
6. Switch sides.

This is the one most walking articles skip, and it’s the most important on the list. It’s the direct answer to the hip flexor problem I described above, and it’s the move that gives you your stride back. (If you want the deeper version, this is the same shape as a runner’s lunge.)

The tuck of the tailbone is everything here. Without it, you’ll arch your low back and feel almost nothing, which is the same compensation your body makes while you’re walking.

You’ll feel this in the front of your hip and down into your quad, which is exactly right. Both get handled here.

Don’t want to get on the floor? Do a standing quad stretch instead. Hold a wall, bend one knee, catch your foot behind you, and keep your knees together with your tailbone tucked.

3. Yogi Squat (Hips, Inner Thighs, and Ankles)

Hold: 30 to 60 seconds

1. Stand with your feet a little wider than your hips, toes turned slightly out.
2. Bend your knees and lower your hips down toward the floor.
3. Bring your palms together at your chest and press your elbows lightly against the inside of your knees.
4. Lift your chest and breathe.
5. If your heels lift, roll up a towel or grab a thin book and put it under them. That’s not cheating, that’s smart.

I love this one because it’s real life. This deep squat position opens your hips, your inner thighs, and your ankles all at once, and it’s the exact position you need when you’re getting down on the floor to play with a grandkid or reaching into the bottom kitchen cabinet.

My granddaughter Coco is almost 5 and she does not care whether getting down there is comfortable for me. I’d like it to stay comfortable.

4. Cobra to Down Dog (Spine and Ankle Mobility)

Repeat 3 to 5 times, then pedal your feet for 30 seconds

1. Lie face down with your hands under your shoulders and your elbows tucked in close.
2. Press your chest up into cobra, keeping your hips heavy on the floor and your shoulders down away from your ears.
3. Look forward, not up at the ceiling.
4. Press back to your hands and knees, tuck your toes, and lift your hips up and back into down dog.
5. Bend one knee, then the other, pedaling your feet slowly.
6. Flow between the two a few times, then hold down dog and keep pedaling.

Cobra opens the entire front of your body, which spends most of the day folded shut. Down dog lengthens everything along the back, from your calves all the way up your spine.

But the pedaling is the real prize here, and it’s the part I don’t want you skipping. Ankle mobility is quietly one of the most important things you can protect as we age. Stiff ankles shorten your stride, change how your foot hits the ground, and are strongly linked to balance and fall risk down the road. Thirty seconds of pedaling costs you nothing.

5. Glute Bridge (Wake Your Glutes Back Up)

8 to 12 reps, then hold the last one for 20 to 30 seconds

1. Lie on your back with your knees bent and your feet hip-width apart, heels close enough that your fingertips can just graze them.
2. Press through your heels, squeeze your glutes, and lift your hips toward the ceiling.
3. Keep your ribs down so you’re lifting with your glutes and not arching your low back.
4. Lower slowly, one vertebra at a time.
5. On your last rep, hold at the top and squeeze.

Every other move on this list opens something up. This one wakes something up, and that’s exactly why it’s here.

Your glutes are what power your stride. When they’re asleep (and after years of sitting, a lot of ours are), your hamstrings and low back pick up the slack, and that’s where the aches come from.

Bridges wake the glutes back up and open the front of the hips at the same time, which is a two-for-one I’ll take any day.

How Often Should You Do These Stretches After Walking?

Ideally, after every walk. That’s the whole idea behind using your walk as the warm-up, and once it’s attached to something you already do daily, you stop having to remember it.

But I’d rather you do it three times a week forever than seven times a week for nine days. If a full five feels like too much on a busy afternoon, do the forward fold and the low lunge and call it done. That’s about two minutes.

One note on soreness. These should feel like a good, long stretch, never sharp or pinching. If something pinches in the front of your hip or the side of your knee, back out of the range a little and hold there. Mobility work is not a competition, and there’s no prize for touching the floor.

Start Where You Are

You don’t need all five to count. If all you do is a forward fold and a low lunge before you walk back into the house, you’re ahead of where I was for years.

I’m 10 years post-menopause, I teach live classes every week, and I still had to learn this one the hard way. The walk was never the problem. Walking in the door and going straight to my to-do list was the problem.

Give it a week. Do it right when you get home, before your shoes come off and the day swallows you up. Then notice how you feel getting out of the car on day eight.

Stretching After Walking FAQ

When we sat down with Alexey to talk about training, racing, and managing the demands of a full season, one theme kept coming up: performance doesn’t exist in a vacuum. Rather than trying to optimize every detail of his life, Alexey prioritizes staying happy, keeping stress low, and building a routine he can sustain all year.

His reasoning is simple: reducing stress might be a bigger marginal gain than many of the ones athletes spend so much time chasing.

We talked about how that philosophy shapes his training, his approach to a long season, and ultimately, how he gets the best out of himself when it matters.

Below is the transcript of our conversation, edited for clarity:

MATT: Welcome back to the First Endurance Podcast. Today we're joined by Alexey Vermeulen, one of the most accomplished and versatile American endurance athletes racing today. Alexey came up through the traditional road pipeline, racing in Europe at the World Tour with Lotto NL-Jumbo, I believe it was called when you were there, before returning to the US and ultimately reinventing himself as one of the top gravel racers in the country. And that career art gives Alexey a pretty unique perspective on how endurance sport has changed, not just in terms of racing, but also fueling, recovery, and the type of planning and training required to be at the pointy end of really competitive races all year long. Today we're going to talk about what Alexey has learned over the course of his career, and how he approaches the training, nutrition, and preparation required for the increasingly high-octane world of professional gravel racing. Alexey, thank you for joining us.

ALEXEY: Thanks, Matt.

MATT: The genesis for me for this conversation was I think that you're probably one of the best people to talk about training and preparation from a really zoomed-out, macro perspective because you have this experience at the World Tour, which is obviously a really long season. I mean, these days you're talking Mallorca in January, to potentially Lombardy in October. You also, for the past several years, have been in the Life Time Grand Prix, not quite as long, maybe more like six months, I think April to the end of October, but presents other challenges in terms of how spaced out the races are and how you have to stay sharp during these long training down-periods. So when when you're thinking about what your whole year of training looks like, when does that process start? Have you even raced Big Sugar by the time you're thinking about what base season 2027 looks like, and is your base season maybe a lot more intense because of how early you need to be switched on?

ALEXEY: Yeah, it's become almost a little mundane at this point. That's the beauty and maybe the detriment of the Grand Prix. It's the same thing over and over and over, but that also means you can fix and perfect things that have worked and haven't worked over, you know, the course of seasons. Typically there's a couple things that are non-negotiable, so now that I'm racing in the gravel and mountain bike space, there is, you have to understand, there's an amount of stress that's not quantified in TSS. That is not quantified on the bike or in the gym or doing, you know, anything you might be doing. And so my off-seasons have become longer than they were on the road, which I think is just interesting to begin with. So typically, I'll always race Iceman. I'm from Michigan, so it's a big mountain bike race up north. That's the first week in November. So usually the next three weeks through November there's no bike riding at all.

I usually say the first week your body's figuring out it's on recovery at all. The second week, it's actually trying to recover. And the third week it realizes that it's a new version of itself right now, and it doesn't have to get back into training the next week. It doesn't have to think about how your appetite or your metabolism is working, it can just it knows its baseline now. So three weeks (of offseason) on the road was about our baseline, what we tried to do. Now in gravel there's usually a week or two after that that are very based upon how I feel. So, first two weeks of December are like "get on a bike if you want to, don't if you don't want to. Start to find a rhythm and routine again that's exciting to you. Make sure you want to do this." That's that the mental side of it, which is such a big piece, because it's really easy in November, or in December, January, February, to be motivated. I see so many riders that are just out there ripping Vo2 workouts, threshold efforts. It's crazy to me. I can't do that.

So usually, like last year was four and a half weeks of offseason. So you're in quite a baseline of like, you got no fitness, you need to find your routine again. All of December is pretty much just get out and ride. My coach will usually put in guidelines like, hey, we wanna aim for for 18 hours this week, hey we wanna aim for 17 hours this week, go to the gym twice if you can. But I get to pick when and where those days fit with what I'm trying to do. If I want to go out to dinner with my girlfriend, if I want to go get drinks with friends, like it's still offseason in the sense of I don't race till April proper. And so I have that period of time to know when my build has to get serious. January, February. January is like when training's on, I'd say. There's a focus on starting to do some tempo, starting to think about the way I'm structuring things, focusing again that I'm getting enough sleep, doing enough recovery, eating enough, important things that all kind of fall to the wayside in December because you can get away with it. And then I would say February and March are are full on. That two-month block is typically where I see the big rebuild in CTL on TrainingPeaks and I'm able to final finally get back to a place where I'm like, I can race mid-April and I can get ready for the Grand Prix.

But I would argue that it's not until probably March that am I doing any type of hard effort. You know, we might do some test efforts, but everything until then is kind of just building up, and that's been, I think, a work over the course of the seasons. But like you said, you know, the interesting part of it is that our season is a little shorter, but also really short in terms of race days. My two years in the WorldTour were like 65 to 68 race days, I believe. And that was small because I was young; I was 21 years old, and so they were holding me back.

I maybe clear 20 race days now, and they're all really hard one-day events. That's the difference. There's no seven-day stage races where you kinda stack days and you sit in the group. Everything I do now feels like it's a 400 TSS effort, which obviously you have to quantify that, but it's a big change in the way that you can prepare and kind of float through the season.

MATT: And when you're sitting down with your coach to talk about this stuff, how much of a collaborative effort is it? Or are you sort of leaning on his or her guidance and expertise in that field? For you, I guess you've been doing it long enough, you maybe have these sort of baseline ideas about what works. Is it a pretty quick process now, like rinse and repeat? This worked last year, we try it again?

ALEXEY: Yeah, there's a little bit of rinse and repeat in there, but also the extracurricular things I add on top are probably what my coach struggles with the most, you know? Me saying, "Hey, I'm going to Chamonix next week to crew my girlfriend at UTMB," you know, like that just pops out of the blue and I maybe purposely, maybe subconsciously hold that back from him until the last minute and I was like, "Hey, let's just make this work as best as it can."

But there's also just a lot of things that I feel like year over year we feel like we struggle with. The two things that I can point out I think we've done really well are we're really good at being prepared for Sea Otter without racing. So that's our first race in the Grand Prix. It's a really hard 10-minute climb that you have to do over 420 to survive. You know, you have to do 6wkg to survive. And that's a difficult effort to prepare for when you're not racing a lot. So I feel like we've nailed that and we've nailed this middle portion of the end of the season, like post-Leadville, going from altitude to Chequamegon, which is completely different, you know? Sea level, two-hour race, mountain bikes, right? Just very, very different effort.

MATT: Reads like a mountain bike crit to me when I see footage of it.

ALEXEY: Hundred percent. Yeah, it's bonkers 'cause there's nothing holding you back. It's just grass. And so like it's everyone there racing their race and it's the epitome of a race of attrition because you'll look back and there's 55 guys here, and the next time you look back there's 12. You know, like it's just poof. Everyone's on the limit the whole day. So I feel like we've really nailed those two transitions, offseason into the beginning and Leadville down to Chequamegon.

MATT: And is it is it really true you do no racing before lifetime starts? And is that by design?

ALEXEY: It's not by design, it's more this idea that less is more in a lot of what we do. And we can get into that a little more, but we try to race once if we can. I think this year I raced Valley of Tears and I raced Mid South. Mid South, when we look back, was probably a mistake, just back to back weekends was a little too much for me at that point. Because again, what you have to remember is these are get on a plane, travel, get there Wednesday, pre-ride, it's a five-day trip to go and do this one thing. And time at home is sacred, obviously, when it comes to that. So I wouldn't say we hold back. We're mainly holding back on like trying to keep myself from getting sick, or injured, or any of the little things that can happen in between training. It's obviously really easy to to control the controllables when you're in your own space, and so we want a race, but we know exactly what it takes to be on the podium or win Sea Otter. And so we know we can do that here, so it becomes kind of a a push and pull of what am I excited for at that given time? And what what works, what fits? So typically, I'd say there's one race before Sea Otter, but it's one of the kick the cobwebs out kind of situations, not for the legs, but more for the head of like, did you bring your shoes and your helmet? You know, did you bring the right nutrition? Like, wow, I I brought three Liquid Shot gels to a race that's four hours long. That's interesting. You come out of offseason and it just becomes something you forget about. How to make bottles, like all that stuff, it becomes a little foreign, to be honest. I I feel like that's always like a kickoff to remember what it's like.

MATT: Off season brain kicks in. So when you turn up to a race like that, are you, obviously you're racing to win or to do well, but is it maybe as much or more of a priority to race it in a certain way that sort of blows the cobwebs out? Race it either aggressively or try to maybe sit in the bunch a bit more and get comfortable in the wheels and and the flow of a of a peloton, or what are you thinking about in terms of that as a preparation race?

ALEXEY: Yeah, it's a good good question. I mean, there's definitely not a like "race with abandon" mentality. You need to have a point to every race you enter, in in my mind. I'd say the biggest point of races like that, like we can use Valley of Tears for example, like the whole crux of the race for me was there's a pinch point at mile nine. Be positioned. Don't ruin your race because you decided not to pedal hard for the first nine miles. Like after that, who cares? You do you, ride your bike.

So think it's usually how my coach works is he's like, hey, how do we find a way to kind of mix the goals professionally? Like it's really nice to get a win at at the first race of the season before you go into Sea Otter, but also we want a good training day. We just traveled here for this, and we also don't want to crash. So like I'd say like when I go in, there's those three thirds, like very little risk, that's probably the first goal. Second goal is racing with tactics that make sense and are intelligent. And then last goal is racing to win. And so I think those obviously change when you go to Sea Otter, where all of a sudden the crashing perspective is quite low, right? I'm I'm there to race, I'm there to win. And then you know the tactics are less important when there's more depth in the field. It's kind of at some point your legs. So it's trying to move that needle a little bit to where it works with what type of rider I am.

MATT: Yeah, so what jumps out to me as you're talking about all this preparation is you're obviously talking with your coach, but you're talking in terms of, I know this is what works for me. And you have a lot of experience, like I imagine you raced at Jumbo with guys who are still in the WorldTour, correct? And and now, you know, you're close with Keegan, you're close with, I assume, most of your competitors at the pointy end of these races.

How much variance is there in the preparation period among elite athletes, even those who have an identical calendar in the case of of the Life Time Grand Prix?

ALEXEY: Yeah, I mean I think the WorldTour is a different beast. I always try to tell people that. You gotta find a way to not compare gravel to the WorldTour. Yeah, it's on bikes and we're racing, but mainly what you said at the beginning, the calendar being so different. If you're racing Tour Down Under or Mallorca in January, December's not like I said, it can't be a play around period. It's a No. I mean you can still do it (get drinks with friends) once or twice, but like at that point you're focused on what you're doing. You're probably at a well, you're guarantee you're at a training camp, right? World tour teams have a December and a January training camp. You're going there with focused efforts already fit enough to take in adaptation that you can create, and so I think it's just quite a bit different. In terms of my peers in gravel, I'd say there's a different focus from a lot of guys. There is, and and for most of them, without calling anybody out, I think most people do too much. And that's, you know, me being able to look back on the last five years and kind of see where I've been successful and where I haven't. And I think it just becomes this stress. What is the stress worth that you're causing by training? And so especially early in the year, if you do your best block ever and you fail at Sea Otter, how are you able to rework yourself to be ready for Unbound six weeks later? I think people honestly forget that the build up from what I'm talking about in February is March to May. It's not to April. And so you're preparing for Unbound in January, February, March. And because you can't go from like I talked about with like between Leadville and Chequamegon, you can't just turn the engine around. Sea Otter is on the path to Unbound. There's no break in between, and so if you're able to kind of look at the season like that, you're trying to find a way to be as prepared as you can for Unbound without sacrificing Sea Otter. And so I think that's a different thought process. Last thing you said that I think is just interesting is I really respect my coach because he listens to what I have to say, as well. I mean you probably feel it as a coach. A coach can only be as valuable as the feedback and data that an athlete provides. Like that is--

MATT: Hundred percent.

ALEXEY: You're not living in the same house. You're not in the same place. And that doesn't mean you need to talk every hour or every day. Doesn't mean you need to ask for your workout to be shortened, right? It's more of a constant communication about the things that aren't seen in the data, or the things that are seen in the data and why that made you feel like that. A good example is: I hate 30/30s. Despise them. It doesn't make me a better athlete. It doesn't, it doesn't do anything for me. Maybe it's because I'm at altitude and I grew up in Michigan; Boulder's just a tough place to do 30/30s. But like I can go do tempo and do, you know, 10-second sprints every day and we're getting the same adaptation to what I was doing. So it's trying to find that balance. We've also worked together since 2009. So we've been working together for almost 20 years, and with that you get this ability to just have an understanding of what that person's going through, right? I've known him longer than my girlfriend, and, you know, outside of my brothers and parents, I've known my coach, right? In the beginning it was just like, hey, can you convince Alexey not to do four sports in one day? And as we go through it, he's understood what works for me in a way of mentally as well as physically. And so that's we're able to kind of work together and build those things out so that I have autonomy and belief in what I'm doing, but it's also a mutually beneficial relationship in that he also wants to see me succeed because his success is my success, right? So that's been really special to me, to be able to kind of rework things when they don't work. 'Cause yeah, it's funny, he'll put a workout in sometimes and I'm like, hey, can we go back and do that workout we did this time last year? I just I still I remember it and I loved it.

MATT: Yeah, I just got such a big effect, and even if it's total placebo, you know, a placebo effect's still an effect. And a happy athlete is is usually a highly performing athlete. I mean, for me as a coach, even stuff as simple as the little metrics in TrainingPeaks: 1-10, how hard was this? You know, assign a smiley face to how good you felt. That allows me as I'm sort of combing through the data to look for patterns of, okay, yeah, so she was feeling really good during this block, or he really cracked during this block. What were we doing around that? And how can we fix it or replicate it at another time? So you mentioned Sea Otter being along the build to an Unbound. As you're coming out of this sort of preparation phase, or you're nearing the end of it, outside of racing, are there metrics, or are you qualifying the success of the period in some way? Are you looking at FTP or durability or are you doing various power tests, critical power? How do you gauge the success of that December through March training block?

ALEXEY: I'd say there's probably two things. The first, and they're buzzwords at this point, but like balance and consistency. Like balance between everything else I'm doing in my life and consistency in my training. One of the things I always preach, especially to younger athletes, is one, not all of your days on TrainingPeaks in a in a given week should be green. That probably means you're lying to yourself or cheating it in some way. Obviously that's the goal, but honestly, real life should be getting in the way of that. That's just in my opinion how the world should work. And two, how do you, how are you able to then take what you're gaining from physical success, mentally? And so I think that's what we see for us, like January, February is there's a lot of suffering. There's a lot of workouts not being at the the wattage I'd want to see, or the relationship between heart rate and power that I want to see. There's a lot of notes about, you know, this felt way harder than it should have been. You know, and slowly seeing that 1-10 number change as we go. Living in Boulder, there's a period of time usually where I'll go to Tucson for two weeks when I see the weather's gonna be absolutely heinous or doesn't work. Not actually because I hate riding the cold. I'm actually a big fan of riding the cold. But there's a period I think where you can get in the training camp mindset where you say, okay, I'm here for two weeks. I wanna focus and do everything I can, do this big build, and then come out of it and have like, you know, two days down, relax, feel like there's progress here. And then you're able to see that in the numbers, also. Day to day, the majority of what I'm looking at on my computer is obviously my workout, and my coach's workouts are usually pretty simple. It's hilarious say that today because today's just heinous. But beyond that, I have the workout in my head and then I'm just aiming for a TSS number. You know, so like I might go in and he has a Vo2 workout in there and you know I'm trying to hit 240 TSS and I know going into the last hour, if I've been a little bit off the pedals, it's an easy way to like close the gap a bit. Obviously, like hours and TSS week to week to week is the goal for progress. So that's usually what it looks like. And I think it's trying to balance that with anything else that might be going on.

MATT: On a Vo2 session, you've got a TSS number in mind. Are there specific intervals as well, or are you sort of letting terrain and legs make that decision for you and you're really just aiming to hit that TSS number?

ALEXEY: I think I wouldn't look at the TSS number until after the workout, when there's the last, you know, hour, hour and a half of zone two that you have, and you're like, where have I been? You know, and there's definitely a lot of times that I don't hit that TSS, right? Whether it's because it was calculated off a different number, or I'm at altitude or something that wasn't changed on the back end. But it's an always an idea for me, right? Like I know if I just go ride three hours, for me I should be 110-130 TSS, like I just need to be on the pedals. I need to find a way to make that happen. And you can go, it's so easy on a bike to become efficient at doing three hours without actually progressing or adapting. And I think knowing that is half of it. We don't change my threshold very much. Obviously, I have over a decade in the sport and that helps a lot, but also this idea that we just want to build back up to it. We're not trying to raise it every year. So the last five years, my threshold's been 370. It isn't always that I could go out and whack an hour at 370 in January, but I still want to train to those numbers. I'm just saying, okay, if I'm gonna do a tempo effort, I'm gonna be on a lower end of tempo in January than I am anywhere else, and utilizing those zones that work well because it allows us to then structure and understand things when we move around the country and go to different altitudes. Like there is a consistent baseline of what I know and how things feel like at certain areas, and I'm just moving inside of those zones depending on where I am. So yeah, we do a lot of tempo. I think that's like very normal at this point, but like from my beginning of my beginnings, that's when I know stuff's getting real in training is like all of a sudden I look at a week and I'm like, there's seven hours, eight hours of tempo. Like we're we're back in it, you know. It's just a lot of time for me at like 280 to 320 watts. And then from there we'll kind of build into April, you'll start seeing, like we'll start to do those, we call them over threshold, but you know, like very rarely am I doing 20-minute climbs anymore. So like Sea Otter's a 10-minute climb, so we'll do a lot of like three, four, five minute Vo2 efforts with short recovery and then a lot of threshold that's over threshold. So a lot of threshold that's like aiming for 400-420 at altitude, you know. And so I'm like knowing that's not sustainable, that isn't actually my threshold, but I'm gonna do it for 30 or 40 minutes total, you know, and you're trying to replicate the race you're coming into, and that allows us to kind of have this arc to the season that we feel works. Last thing I wanna say before we have your next question, what I think is interesting of like what we've nailed, we've also not nailed  the Sea Otter to Unbound build, I've nailed it twice in five years, is what it's felt like. Like multiple years, and this is the hard part of being a professional athlete, I can do a workout and go into Sea Otter and know that barring bad luck, I will be in the top five. Like before Sea Otter this year, I was here in Boulder, I had 2x6 minute efforts and I did both of them over 440, and I was like, barring bad luck, I'm fit, I'm ready, I can do this. Unbound is a different beast, right? It's a lot of different different focuses, but I've come in multiple years and just like kind of known that I have to really gauge my effort to finish in the top 20. And that isn't, like to me, that's not being a lesser athlete. That's actually knowing yourself and saying, hey, this is where I'm at right now. We didn't get all the way to where we need to be, and I need to think about this. And that's the same thing for Sea Otter to Unbound and Unbound to Leadville. I've done them really well, I've done them really poorly. And it hasn't been something we've been able to replicate in a way that works perfectly. So, it's still fun to play games and like I know I can go into the race and still race well. I'm just racing with a limiter and that sucks, but it's just the reality of professional racing.

MATT: Yeah, and 19th is better than a DNF, probably, if you try and overdo it. So when you say that you've failed in that transition before on the same build, was it a build you were trying to replicate from a successful year and it just didn't take as well, or is that life TSS creeping in and interrupting the build in in certain ways?

ALEXEY: As much as I don't want to admit it, a lot of it's life TSS. Just like I have become exponentially more busy the further I've gotten in my career. And I love that side of it. I do love everything else I'm doing, and then secondary to that, like it's just gotten harder. The depth has gotten bigger at these races to perform. Unbound and Leadville are different than Sea Otter, Big Sugar, Chequamegon, a Little Sugar. They're just, they're bigger.

And so you have to be more on a razor's edge and more prepared, and I've just felt like we haven't nailed the early transition of it. And I don't know how to explain that. Some of that stuff isn't even in our control. Like this year, like at Unbound, I got Giardia. Like you're just, you want to rebuild, you feel good, but your body is just saying no for two weeks, you know, and you have to listen to it. But I think a lot of it that I've come to is like, for Unbound, we haven't really focused on durability. We don't because with the WorldTour background, endurance is never my struggle. And so it's trying to figure out when and where to put the effort in at Unbound. Unbound now, what we figured out, or the notes I made after this year, is like I have to be able to do more higher end. There's no pacing this race anymore. It is an ultra, it does not race like an ultra. And that's changed over the last five years. The year that I was 5th and like was racing for the for the win, it was self-sustained for the first 80 miles. Like everyone was like not chill, but like, you know.

MATT: Sort of a gentleman's agreement that let's get through the first 40, 50 percent of this race and then see who's got it.

ALEXEY: Yep. And the last two years, I've had none of that. And so I think when I like, what I told my coach was, hey, we need to find a way to, I think it needs a lot more of the threshold that we've been kind of thinking doesn't exist here. Like we always focus a lot on tempo. But one point that's easy to forget is I'm training for this at altitude, which to most people seems valuable. But when you're going down to sea level, there's a there's a big difference and so lactate can easily build up if you're not prepared for that. And so I think doing shorter efforts at a higher intensity are going to help me with that. And then also finding a way to just know how to build the nutrition. And I think I've gotten pretty good at nutrition at Unbound, but that's never gonna be an easy factor. It's just, there's so much that has to be consumed. It's more of a thing you have to do. Like if I'm not taking enough in, the rest of it doesn't matter. And so it's just trying to find that balance point.

MATT: Fueling wise, how much of that work is happening December through March as well? I mean, obviously you're building fitness, but as you also said, there's a big priority that you don't want to get sick when you're doing, you know, your 20-30 hour weeks in preparation for a big season. So supplementation, how much of a role does that play? And and despite the fact that you've been doing this for a number of years now, are you still needing to sort of kick start that gut training and ability to process big amounts of carbohydrates per hour during these races?

ALEXEY: Yeah, I'm not a massive proponent of high carb all the time. I think it's a little bit of the world I grew up in, but also that I think most of us don't have the data to prove that our bodies function better with that all the time. I'm lucky that I don't struggle to eat anything. And so like Sea Otter, I think at 125 grams an hour, Unbound for 10 hours, a little more than that. Like I think it's 128, 130. And the point of that is just like during the race, I'm gonna eat as much as I possibly can because I don't want that to be the inhibiting factor. It'd be nice if I did more testing or took time to do that and be like, I need 110. I don't need 130. But right now where I'm at, I know I can take it in, and I know that's not gonna be the inhibiting factor. During training, I'd argue like during a intense training day, like today I have a bunch of drawn out sprints and maybe I'll be doing 60-70, 80 an hour max. Most days is more like 30-40, and so the goal of that is like twofold: one is the efficiency of like a lot of the races we do, efficiency's valuable. When you miss a bottle or lose something or can't carry everything, it's super important.

MATT: Yeah. And these are sort of quasi-self-supported races. You have feed zones, but there's a couple, you know, in 200 miles.

ALEXEY: Yeah. Yeah, so I think it's just like trying to find that balance. And that's one of the reasons I've liked First Endurance and it has been great for me is there's there's no jealous girlfriend part of it. Like there's a lot of companies that want to push high carb because it sells more product. My biggest thing when talking to First Endurance was the drink mix EFS-PRO is spectacular and that's what I'm gonna use most of for what I'm trying to do. So my biggest worry when I go out training right now in Boulder at 90 degrees is I need to make sure I'm getting electrolytes and salts in. It's not about carbs, it's about making sure I'm  utilizing everything else that my body can be depleted in, and then obviously at the end, making sure you have sugars and carbs when you need, but over the course of the year, there's definitely times we'll kind of do a check, you know, before Unbound, for example, like we'll go out and we'll do a six-hour ride and we'll make sure we've got a good gut. There's also days like last Sunday where I went out and I just had a burger mid-ride. You know, like if I can deal with burger mid-ride, then I can deal with anything. I just like the real world approach, to me that is always important. And finding the line of what's needed. You know, the races we do are so different physically, but also nutritionally, that that's how you get to think about it. Like Sea Otter is different than what you just said, right? We have three feed zones for three laps. We have nine feed zones in 80 miles.

MATT: Yeah. And certainly 120 an hour is no problem at that point. Yeah.

ALEXEY: Then you go to Unbound and you have, like you're saying, you have two, maybe three feed zones in 200 miles. And then, you know, Leadville's a little bit the same, like it's an out and back course, you have four feed zones, and then Chequamegon is like, dude, should I take a bottle? Like it's, you're taking it to take it 'cause you feel weird. I see people around me, they're like, yeah, I had four gels today and I'm like, dude, it was an hour and forty minutes. How did you have four gels?

MATT: And when did you feel like you could take your hands off the bars to eat them? It's interesting to hear you talk about the drink mix, too, because I spoke with Hannah Otto a couple months ago. She loves the Liquid Shots and will just go through a sort of obscene amount of those during races and less of the drink mix. I'm usually in my own training and racing, more on your side. Is it convenience for you, the drink mix?

ALEXEY: Yeah.

MATT: Just always have it in a bottle. You're gonna be drinking anyway, you might as well combine the two if possible.

ALEXEY: That, and I think all of us are different with the way we feel things. I don't wanna put dirty gels in my pocket.

MATT: That's a really underrated aspect of it. I cannot stand it, and then they're always hanging out the back of my pocket. 

ALEXEY: Yeah. So it's a necessity, but I feel like on a given training day I'll do everything I can through bottles and bring like two or three gels max, and I'll eat it when I know I have a trash can near.

MATT: Right, exactly. So the Life Time season, you mentioned this a little bit earlier, similar-ish in terms of the overall length of the season, but wildly different from the World Tour in terms of how these events are are spaced out. And this is one thing that's always interested me is that in years past it's been maybe one a month. Now I feel like it's more infrequent than that, even. It's maybe one every six weeks. How does that change your your in-season training and what does the in-season training look like? I mean, from my perspective, I feel like maybe just this year I finally realized that in-season the training goal should be a minimum effective dose instead of trying to maximize the amount of work I'm doing between race days. But a lot of that was, you know, local crits that are happening every week. You have five, six, seven, eight weeks between events sometimes. Does that allow you to stay a bit more on a traditional three week build, one week deload kind of thing, and time it to the races? Or are you still just really trying to back it off and prioritize freshness throughout the race season?

ALEXEY: Yeah, it's a funny balance for me. I wouldn't say prioritize freshness because as an athlete, I just do well under fatigue. Like for us, going to a race event, we try to be around -20 CTL, which is pretty low for a lot of people. But like a Thursday before a Saturday event is like a four-hour day. Like trying to, you know, put some work in the legs and a little bit of Vo2, a little bit of this, a little bit of that.

You're right that it's gotten harder. just the races are spread out. But it's also, the way the season goes, is it's very spread out between the first three. A little less between Sea Otter and Unbound, but Sea Otter, Unbound, and Leadville is like, you know, mid-April to the end of August. And then from there it starts to get pretty compact. We got a pretty good four-week block between Leadville and Chequamegon, but then it goes really quickly to the end of the season. And so the way my coach and I look at it is like it's this big build up to Unbound, tiny little recovery. Hopefully you don't get Giardia. And then you go up to Leadville, you get another another mid-season break. Like if you're not taking it after Leadville, you're probably making a mistake because then its busy from August to the end of October. And so if you're fine, you just better know that you're fine and you don't need a break to the end of the season. Because I think a lot of people are so focused on those big events on Unbound and Leadville, and they're so focused on doing everything they can to train, and they get to the middle of the season and they realize, now I gotta start doing Vo2. Everything the rest of the year is at sea level, everything the rest of the year is shorter. Like it is all high-end intensity. And as you know, and as any athlete who had trained knows, it's really hard to force yourself to do that work day in, day out when you don't have the mental capacity to do it.

MATT: Right. And certainly when you've been on the gas for four months a and racing already.

ALEXEY: Yeah. And so we look at it as like, take what you need after Leadville and then get on the horse and know that you have to ride that all the way through October. And obviously, you've had all these big blocks and all of a sudden you have back-to-back race weekends for the end of the Grand Prix, which is pretty tough. It's less than a seven-day turnaround because one's on Sunday, one's on Saturday, and I think people pretend like it's just, you know, a normal a normal thing. But those two, it's very easy to go into Big Sugar kinda blown. And so you kinda have to think about the way the Grand Prix has gone. So we look at it in kind of that wave function that I keep saying, but to us it's really important. The highest priority of anything when we start training in December, January is that we make it through the season. Then you can work through everything else. If we're not gonna make it to October, then we are going to train very differently than I'm currently training. Like if I just wanted to go do Unbound and Leadville, my schedule would be drastically different. You know? And that's I think what you have to consider. You have to live in the world we live in. There's a lot of athletes that kind of what you just said, like that misunderstand that hard work makes you better all the time. I think there's this just this thought as athletes that we have to be suffering consistently to be gaining value. And I wholeheartedly can't say loud enough that that's just not true. So it's just trying to find a way to do what you need to do to be good without overdoing it, and there's two examples I have of that. One is like my Unbound block, you won't find me doing 40-hour weeks. Like there's a lot of guys out there doing it, like a lot of guys out there trying to do 40-hour weeks. There's one guy that I know can handle it. One. And then two, I think for a lot of riders, they get motivated for whatever reason at some point in the season, and they want to go to 110% of their capacity mentally and physically. And they forget that if they're doing that for a month, then at some point they're gonna have to go to 80% of their capacity for a month. And whether or not we believe that's how the world works, every athlete I've ever seen, that's how it works. So you will get burned out at some point. And so my coach and myself, and I don't want to take all credit for this 'cause a lot of this is Lucas, but like our thought process is consistently be 99% of the best version of yourself. Leave 1% on the table. And that 1% consistently can be the life TSS we talk about, can be a lack of sleep one night. I don't need to do a double day. I don't need to be doing my five-hour training and then going to a CORE (heat training) suit downstairs. I don't argue that that stuff is valuable. I just think without proper oversight, you're not gonna go in the Tour de France, right? We're racing gravel races in the US and not to demean what we're doing, but that side that I've seen at the WorldTour, there's so much help to guide you through that process of getting the last 1% out of yourself. When you're doing it by yourself or with a coach that's not with you in person, it's really easy to overdo it. And one moment of overdoing it means you lose every bit of value you just gained. If you have to take seven days off, you lose all the threshold or Vo2 gains you just made. And so to us it's not get injured, not get sick, be as fit as we possibly can, and that's the 99% perspective.

MATT: Yep. Without trying to, you know, thread this tiny eye of the needle where you're 100% dialed without any negative repercussions. The the way I've framed it to athletes, and it's most of them who have this idea of you just need to be suffering all the time, I like to say that you can be suffering all the time, but during the season the suffering needs to be I'm dying to be on my bike, but I know that that's not the best thing for me. It should be, you know, mental and emotional. Trying to overcome your own instinct to overtrain should be the suffering during the season.

ALEXEY: And if you have more time, if you're like, I'm just bored, there's so many things you can do with that time, right? I could spend way more time stretching than I do. Like I could have way more time doing my daily core routine than I do. Like there's all the little things that we want to be quantified in numbers, and that's the hard part, I think. But at the end of the day, like that's fair and this is hard, but from a young age, my coach always tried remind me that like power is a relative number to where you are, what you're doing, and who you are at that given moment. And so, like I said, power is very rarely something I'm staring at through anything, through a race or through training. And it's trying to find a way to move forward and progress. But I wanna leave the the data management to him so I can do my job of riding my bike.

MATT: Yep. Yeah, I mean it's not that you're not looking at numbers ever. I mean, it sounds like certainly in training there's a lot of stuff that you're paying attention to, but at the same time, Jonny said that at Leadville, you went with a Garmin 130, you know, it's like a little bigger than your thumb. Yeah, there it is. So is that an intentional decision on your part that, look, there are just way more important things to be paying attention to during something like Leadville, and I know if I've got this big color touch screen I'm gonna be trying to pace it via power instead of just reading and reacting to a race that's so dynamic you can't really boil it down?

ALEXEY: Yeah, I think it's a couple fold. Like one, obviously Leadville's one of the easiest races to not have to see the course, like it's out and back. So that portion's completely taken away. Whereas like Unbound you could miss a corner so easily. Two is kind of the power point, but it's like I've taken it a step further than that. Like multiple years I have raced without power, and to be honest I think I'm going back with it because the last two years with power haven't been very pretty. The only reason to race with power is because we were interested in what it looks like and how I raced.

MATT: And at Leadville it's probably just depressing to see over the course of six, seven hours.

ALEXEY: Or you're like, wow, I'm going way too hard right now. Yeah, I think the idea of like the way we use things to me is very personal. I'm not a big weight-weenie or aerodynamics guy. Like I'm utilizing these for different things. Like I raced this (Garmin 1040) at Sea Otter and that had more climbing the Leadville this year. Like it's not a weight thing.

It's a feeling, I think, of what I'm trying to gain out of that race or from the data at the time. Sea Otter to me was like most of what I had up on the Garmin was like, I knew the course, but where does this exact single track start? Where does this exact climb begin? Where do I need to be in position? It's a constant game of chess of trying to put yourself in the right place. And to me, being able to swipe through and look at data of where we were on course or what we're doing or where the next feed zone is was really easy when I could see it. Who cares if it's 100 grams heavier , probably 200 grams heavier than this. And I think that's something that just is personal, but it's so easy to make those things feel like they're end all be all, right? Whether it's like the heat training or whether it's the maximum amount of carbs you can eat or whether it's like how light your bike can be or how aerodynamic you are. I'm just, I've always tried to be more real world with what we do. And that I think is from my coach, but it's an understanding of power being relative, right? It's an understanding of like your comfortability on the bike. Like most years at Unbound, I haven't raced a skin suit. This year I was laughing, because it was the first year I raced since Pearl Izumi came out with aero socks and I was like, yeah, you know what, sure, I'll use them. And I went through that mud and they were at my ankles at the beginning. Like, well, this is--

MATT: Yes. Not particularly arrow at that point.

ALEXEY: Are they tested with mud? Probably not. I think it's like I get it and I understand it, but it's also that the the real world where we live and the majority of the things we do or we're aiming for, we're talking about of like, this is mechanically six watts faster. There's so many ways to get there. And at the end of the day it's truthfully your feeling. Like if your back's going at the end of Leadville and you're standing up every five minutes to stretch your back.

There's some loss in aerodynamics there, I can tell ya, you know? And so it's like, it's just this balance, it's a push and pull, and for sure I'm a professional bike racer and I have to focus on the pointy end of it. But it's kinda like you're saying, I think for me it's a mental side of what do I, what's the gut check say, and what do I feel like I have to be doing at a given time.

MATT: Absolutely. I mean, I imagine there's sort of a component too of the mental TSS you're talking about. If you're just constantly looking for every little thing you can do to try and cheat the laws of physics, even if it gains you four watts, you know, over the course of a whole season, worrying about every little detail probably adds up as well, and can contribute to some sort of mental burnout by October.

ALEXEY: And in a race I've never felt better than when I just have speed up on the screen. And I'm like, if you're doing a TT or in a breakaway, I just love being like, okay, I'm sitting up and I'm going 21.6 and I'm crouched down, I'm doing 22.4. Like at the end of the day, that that's the only relative number I need to know, is whether I'm moving faster. And that's, you know, I think coaches talk about this a lot, but my coach and I do this constantly, where we'll say, okay, you're gonna go do a 25-minute all-out effort. This one's for speed, this one's for power. And like they are different efforts, drastically different. Like I can probably hit 10 to 15 watts higher if I'm going for power, right? You're standing up in steep sections, you're slowing down, you're just cranking on the bike. And if I'm going for speed, it's probably gonna be a good 10 watts slower or more because I'm aiming at the apex of the corner, I'm stopping pedaling, I'm like allowing my bike to take the right line and losing traction. And like that is such an inherently different part of what I think we want as athletes. We want the highest number all the time. And then yet when you go to racing, speed is the only name of the game.

MATT: Yeah. And that's still the highest number. I think I heard Taylor Phinney a long time ago talk about that in TT's speed is all he had up (on his computer) 'cause he said the winner is not the guy who does the most power or the most watts per kilo. It's the guy whose speed number is the highest. So focus on that.

ALEXEY: Yeah. Yeah, and I don't know like how much you do it with athletes, but like one of the things we constantly do, especially in the like January, February, March, is we'll do hard efforts like that, like a 15 all-out or a 25 all-out, and purposely it's not a 20-minute, right? Because we have this stigma around 20 minutes a lot of times. And like it's not meant to be a test effort, but like the first 3/4 or 2/3 of it, like if it's a 25-minute effort, for 20 minutes, I'm not allowed to look at my power. And I should be able to be within 5-10 watts of my power without looking at my power, right? And that gives you the ability to like, wow, I was aiming for 360. I've done 367. I know these next five minutes how I feel, what I did, and like where I am, right? And that just provides this whole different attitude to your understanding of balance and how your body can do things. And yeah, I think there's there's a lot of the world that is just, yeah, it's based around how many watts in watts per kilograms can you do?

MATT: Yep. Yeah, and if I think about the best efforts I've done on climbs or in races, it almost always is a time where I realize only after the fact I really didn't look at the computer. I mean certainly I pace it, but I pace it mentally instead of down on the computer.

ALEXEY: Yeah. And data's a weird thing. I mean, with ENVE and First Endurance developers, we started a development team this year and my critique of it and will be critique of a lot of kids that age, and it's hard for me to put myself back in my shoes at 21, but is that there's a lot of young athletes that believe they're professional before they're professional. And that could be a ruthless or harsh way of saying that, but my point is that when I was growing up, when Keegan was growing up, we both had very different pathways. But like Keegan went to Cannondale Factory and raced to race World Cups. I went to BMC Development to take my my pathway toward the WorldTour.

You learn by shutting your mouth and looking at the the established guys around you because that's what existed, right? And that's what I'm trying to build at at with ENVE and First Endurance at the MOG Squad is like, how can riders look at me and understand what can work or what they need to do, and then they can add little things back in that they might think works best for them. But like when I first showed up to BMC, you get in an elevator with Philippe Gilbert and Thor Hushovd and you shut your mouth. I have nothing to give them. Nothing.

MATT: Right. Maybe a leading question or two to get talking about something you're curious about, but yeah, let them cook. Yeah.

ALEXEY: Hey, how many carbs do you eat? But I think that that mindset doesn't exist anymore because we have to, in a privateer setting, be a little bit arrogant to prove our worth of why we're selling something. And my biggest pitch is that you shouldn't be selling anything. It should be a a function of who you are. And that's a really tough thing to do and learn at a young age, but that with results comes validation, with validation comes trust, with trust comes the ability to interact and communicate and educate people in a way that provides value toward what they're doing. Right? And that can be as simple as, we'll use nutrition because obviously we're on the First Endurance podcast, but like there's people who tell me like Maurten's the best thing in the world. Dude, you couldn't pay me to eat Maurten gels. It's it's just a personal thing. It's not that I think--it's the same amount of carbs. It's doing the same thing, but I can't get over the texture.

And so what you have to remind people is like why you're doing something and why it works, right? I'll use the ENVE example with Specialized. The Crux is a spectacular bike. Innovative. It will push most gravel bikes to be on that pointy edge when they've been more adventure focused. But all the data is BS. It's tested at 45 km/h. Keegan didn't win Steamboat at 45km/h. 

MATT: Yeah. You're going to Unbound and the mud is four inches deep.

ALEXEY: There is not one amateur on the planet that's gonna ride a gravel race at 45km/h . And so when you take all these points, like that's of course the selling is done by the company and that's fine. But my biggest point to athletes and companies right now is it's education first, is what actually sells product. You don't need these clicks people talk about on the internet if you have a human-to-human connection where someone trusts somebody else. Because that's that's what actually works, right? So all those things to say when I put this example back into the MOG Squad and development is that I want to find a way to provide numbers and data that's valuable to them and their coaches that can move everything in the right direction. Because at that age, you shouldn't be thinking that you're defined by results. You're just trying to progress, right? You shouldn't be thinking you're defined by by numbers. How do you work toward things that are valuable to you that your coach still wants, but that your coach also understands they have to let you as the athlete figure out how to communicate back. Because if the coach is overbearing, the athlete can't talk back. And then you don't get the actual growth you could get if you know how they felt at a race or how they felt in training before the race. Because that's a scary thing to tell your coach that you think they messed up because they made the training. Right? And it's a communication. But I have to sometimes go to Lucas and say, hey, I don't know what happened, but we nailed these workouts for the last three weeks. I don't feel like I gained anything. And that me saying that is more valuable to him than anything else I could do.

MATT: I was just gonna say, for me as a coach, I wanna hear it. Because as you said earlier, you know, your success is my success because I'm the one putting the workouts in. I mean, in general, too, it's a refreshing perspective to think about. I mean, we've talked about pacing a season, essentially. You're talking about pacing a career, as well. And you mentioned in your Leadville video that you feel like that maybe more than anything else, I don't wanna put words in your mouth, but is sort of like your superpower as an elite athlete is your ability to sort of pace both a season and a career in order to keep getting the most out of yourself consistently and avoid these big peaks and valleys.

ALEXEY: Yeah, I think the the world we live in now is based upon we talked about, is based upon numbers, but also this this feeling of validation we're getting, whether that's from results on the race course or from social media or whatever that thing might be for us. And it's hard to find balance, but I think that's for me the most important thing consistently, whether that's month over month, for the season, or year over year for a career, is I've realized that I perform best when I'm happy, and two when I'm not stressed, right? And those are like very simple things to say out loud, that should make sense to most people. But majority of athletes are scared shitless going into events. And I believe that it's twofold. I believe one, they're probably not prepared for it. When I'm saying prepared, I'm not saying training. I'm saying like, how are you only making your bottles at ten o'clock at night? You know? Or two, like, how are you just now talking to your coach about the tactics that you want to have for this race? Like, there's so much time to prepare for an event that isn't on bike. And the happiness portion of it is having people around you, even if that's a life stress, that pull you out of your your zone when things don't go right. Because they're not gonna go right. As an athlete, beyond the professional side of it, it's constant failure. All the time. Like constant failure. And everyone says that, but when you're not in a team sport, it's never-ending failure. Like literally my job is to fail. And that has to be okay.

MATT: Yeah, I mean 20 race days for you, how many wins?

ALEXEY: Right now, one.

MATT: Right. So you know, on pace to, I guess, fail 19 times this year, right? So and the stress component is the same. I think people worry that thinking about how a race might go wrong is stress. I would argue that it makes you less stressed on race day to have thought about and accepted the fact that there are things out of your control and that you're ready to make adjustments as you go.

For for athletes who are self-coached, and then I'll let you go and do these 40 second sprints or whatever you've got on the docket today. For athletes who are self-coached or even people who have a coach but are looking, and like me, finding your take on this stuff refreshing and in in terms of like tuning out a lot of the noise and thinking about the sustainability of a season or a career, what are your top three things maybe that the people should be thinking at?

ALEXEY: One is probably that all of these things that we think are adding value, you could also take one step back and see them as stresses. So weighing food, weighing yourself, sports psych, nutritionist, all these things, they, for different athletes they can be spectacular. But when things don't go right, we sometimes forget to blame the things that we're trying to add on as the cherry on top. And I think that is very indicative for a lot of athletes I see that there's too much focus on perfection, not enough focus on understanding that a lack of perfection is progress toward the goal. 

MATT: Kind of like a when in doubt, simplify, don't add. Try and subtract some things that are stressors.

ALEXEY: Yes. And that's I think it's a hard to stay at 100%. And that's like, it's a hard thing to say. We talked about this a little before, but like I've been very against wearables my whole career. Garmin came out with the Circa, I've been wearing it. Do I think it's validation that I now know how I feel? Yes. But like I haven't woken up every day, I wake up and I write down how long I think I slept and how I thought I slept. And like I have been within half an hour every single time. Now I'm gonna wear it until I think I'm getting sick and see what that looks like and have that idea, right? But this idea and you even said of like, you have people that, you know, they want to get something like that because they wanna be able to see it and track it, but already the life is not in a routine. Right, or as stressful as it is, because they have a kid or you're trying to train for something, or work's stressful. The only data you're gonna get is, it's just gonna tell you you're stressed. That isn't helpful unless there's a way to fix it. And that's the same thing for me with eating food: losing weight or focusing on losing weight is ineffective in you being a better cyclist unless you're doing everything else perfectly. And so again, like I don't fight that these things work at the highest level. I fight that they aren't good at certain ages and levels of people when they're trying to make progress. You know, that was very long one. Yeah. And I think, I always say if you want to try something, turn it on for two months. Like say, hey, I'm gonna try something. Like Boulder this year has been bonkers hot. So I got a hydration monitor. I was like, I think I drink well. I think I drink enough sodium. But like, let me just see how much I'm losing in a ride. 

MATT: Yeah. I think that's a nice mindset too of coming at it from a perspective of curiosity and checking your own interpretation of your training as opposed to outsourcing it to the wearable or outsourcing it to the hydration.

ALEXEY: Yeah. Yeah. So yeah, that's our first thing. So like have a start date, have an end date, and then know again now that you have a baseline how it feels without it. Because that's a really valuable thing. That was very long-winded one. Next two will be shorter. Two is communicate with your coach, right? I think we've talked about this a lot on this podcast, but just consistently, not just the good stuff. Honestly, the good stuff doesn't matter, right? All you can do is whack a smiley face or a one out of ten on TrainingPeaks and that's enough if it if it was good. If it was bad, why was it bad, right? Did you not eat breakfast well? Did you not sleep well? Or did the workout just not fit with you? You know, like that's data points that are valuable. And then I always make a note of like, hey, you know, here's how I felt. This was great, but like, can we also talk about this? Because it's easier than writing it next time we talk. And then last is like, it's a double-edged sword, but like I believe in having life stress. The good and the bad, right? Like knowing it, having it. We talked about the happiness of an athlete. Go out with friends, make dinner, do things that make you happy. There are times, right? Timing is everything in any athletic sport. But it's so important to have that feeling of just freedom away from the failure, right? Because that failure is part of what we do. And anytime you can find a way to progress without having to do work is success. Like that's just free. That's just free. It doesn't cost anything. So may as well take it.

MATT: Yeah, I've got a running joke with my North Project teammates this year that it just so happens, my wife and I love to go watch live music. I've won, I think, three races this year the day after being out till two or three at a concert. And it's just sort of like you balance the loss of sleep versus I know I'm gonna be happy tomorrow 'cause I had a great night out with my wife and now I'm gonna go race, like life is good.

ALEXEY: Happy. Yeah, 100%.

MATT: This has all been super valuable. Thank you so much for your time. It's a refreshing perspective, I think, in an increasingly data-centric world where people are outsourcing a lot of what they should be feeling to to devices and numbers. So it's great to talk to you and and good luck the rest of the way.

ALEXEY: Thanks a lot, Matt. I think as someone told me the other day, I think I'm just an old man staring at the clouds, but that's okay.

MATT: We could all be use a little bit more of that in our lives, so I appreciate it. Take care.

I’m 60, I lift weights four days a week, and I love my body for what it can do. I also want my pants to fit like they were made for me. Both things get to be true!

Here’s what started this whole post. Three different women, three separate conversations, have now described one specific pair of pants to me using the exact same phrase. They called them “the did you lose weight pant.” Not my words. Theirs, three times now. I’ll tell you which pair it is in about thirty seconds.

But first, a confession about my closet. Somewhere along the way, wide leg pants became the thing I reach for every single day. For workouts, for errands, for dinner, for travel, for all of it. I wear them to teach my live fitness classes, to work at my desk (on my walking pad, obviously), to run errands, to dinner with my husband, and on every trip I take. They’re genuinely the most versatile thing I own right now, and I’m kind of obsessed with finding new great pairs.

So I pulled together all of my current favorites. Athletic, casual, athleisure, dressy-ish, you name it. These are real picks that work on real midlife bodies. No fluff, no filler.

(And yes, denim lovers, I see you. I’m doing a whole separate post on the best jeans for midlife bodies, because that conversation deserves its own room. This one is the no-leggings, no-jeans list.)

The One Pair Everyone Keeps Asking Me About

These are the “did you lose weight” pants I get asked about over and over. And let me tell you, they’re worth it!

The Athleta Endless Pant

That nickname isn’t mine, by the way. Those are the exact words I’ve heard, three times now.

The rise sits where it should on a midlife body. High, smooth, and no waistband rolling down when you sit. The fabric holds you without squeezing you. Hello tummy control that doesn’t feel like a punishment.

These read like real pants, not leggings with ambition. That distinction matters more than anything else on this list, because the whole point of a fall pant is that you can wear it to a restaurant and not feel like you came straight from the gym.

If you buy one pair of pull-on pants this year, make it these!

Now, before you close this tab and go buy them, keep scrolling. The pair I wore all over Greece with zero wrinkles is further down, and so is the $50 washable silk pair I did not believe in until I owned them.

The Athletic Wide Leg Pants

This is the category that changed my whole relationship with getting dressed in the morning. A true wide leg athletic pant means I can teach a class, walk on the pad, run errands, and meet a friend for lunch without changing once.

CRZ Wide Leg Pants

These are my pick if you want a true wide leg in an athletic pant. The fabric is smooth and compressive, the high-rise waistband sits right where you want it, and the wide leg actually moves like a wide leg, not a tapered pant pretending to be one.

I wear these for teaching, for workouts, and for running around after. They hold up really well after washing too, which matters a lot to me. A pant that looks great the first month and sad by the third month isn’t a good deal at any price.

Athleta Brooklyn Wide Leg Pant

Athleta is one of my most trusted brands for athletic wear that actually fits a midlife body, and the Brooklyn is one of their best.

The fabric has great compression without feeling tight, the rise is high enough to tuck into easily, and the wide leg falls beautifully. These are the pants I reach for when I want to feel put-together at the gym and not have to change before I head somewhere else after.

G4Free Wide Leg Trouser Pants

These have been a bestseller for years and for good reason. They’re incredibly comfortable, they wash beautifully, and they have that clean tailored look that works for the gym and way beyond.

I’ll be honest with you: they run a little more straight-leg than a true wide leg. So if you want real drama in the silhouette, go with the CRZ above. But if you want a polished athletic trouser that goes from a workout to errands without a second thought, these are the ones.

Athleta Wide Leg Track Pant

A classic track pant silhouette done right. These are softer and more relaxed than a traditional compression athletic pant, which makes them great for lower-impact workouts, walks, yoga, or any day when you want to move comfortably without feeling squeezed.

The wide leg gives them a modern feel that a standard track pant just doesn’t have. Easy on, easy off, out the door.

Amazon Wide Leg Track Pants

Another great pair of track pants, but from Amazon. These are 92% cotton and come with pockets too. Four inseam options so you can find your perfect length!

The Everyday Pull-On Pants (My Most-Worn Category)

Linen, soft athleisure fabrics, relaxed cotton, flowy silhouettes. These are the pants I grab for errands, travel days (along with my other top travel must-haves!), casual lunches, work-from-home days, and weekends when I want to look like I tried without actually trying that hard.

They sit in that sweet spot between workout wear and going-out wear, and every single one of them pairs beautifully with a fitted top, a simple tee, or a little cropped jacket.

Comfortable all day and still completely put-together. That’s the dream, and this category delivers it.

Viral Aritzia Lodge Pants

If you’ve been on the internet in the last two years, you’ve seen these. The Aritzia Lodge pant went viral for a reason.

The fabric is incredibly soft, they fall beautifully, and they manage to look polished even though they feel like pajamas. I’m not exaggerating about the comfort level. These are the pants I grab for travel days, work-from-home days, and any day when I want to look like I tried without trying at all.

They were my most-worn item from my Paris capsule wardrobe packing list. Worth every penny.

The Lodge Pant Lookalike from Amazon

Here’s the pair I promised you. I finally found the perfect lookalike for my favorite name brand pants, and I’ve already grabbed multiple colors.

I just wore them all over Greece. No wrinkles. NONE. If you have ever pulled a pair of pants out of a suitcase and watched them look like a crumpled napkin, you know exactly why that’s worth writing about.

If the Aritzia price tag makes you wince, start here and see how you feel about the silhouette first.

Ruti Lookalike Barrel Pants

The Ruti originals are $250. These lookalikes? I actually think they’re better.

The fabric has a beautiful drape, the barrel silhouette is right on trend, and they come in at a price point that makes it easy to grab a couple of colors. These are the pair I keep recommending to women in our community who want that chic, polished casual look without the splurge.

A quick word on barrel pants, because I know some of you are skeptical. If barrel sounds like a trend you should sit out, I thought so too. But the shape is smart for a midlife body: the leg curves out through the thigh and tapers back in at the ankle, so it skims the widest part of your leg instead of gripping it.

It’s all about the cut. Some brands go way too “barrel-y” and are better suited to the younger crowd. Tuck in a simple fitted tee and you’ll look like you put in a lot more effort than you did.

Flowy Tulip Hem Pants

I can’t stop talking about these pants. Seriously the best!

The tulip hem is a small detail that does a lot of work. It breaks up the line at the ankle, which keeps a wide leg pant from reading heavy, and it makes a simple pant look intentional. This is one of those pairs where women ask where they’re from every single time.

The Gingham Pants Moment

Gingham is totally on trend right now, and I’m loving multiple styles from Amazon. Two are shown in the photo above, and there is a bonus pair when you click the shop link. Check out all three and pick your favorite!

The Slightly Dressier Casual Pants

These are the pairs I pull out when the plan involves other people. Dinner, an event, a day I want to feel a little more polished.

100% Washable Silk Drawstring Wide Leg Pants

Washable silk sounds like a dream, and these pants absolutely deliver.

The drape is gorgeous, and the drawstring waist means they’re actually comfortable to wear all day. The fact that they’re washable makes them practical enough for real life, which is honestly the only reason I’d ever recommend a silk pant to anyone. Dry-clean-only pants sit in my closet unworn, and I suspect they sit in yours too.

These are the pair you reach for when you want to look genuinely elegant without much effort.

Lace Hem Pants

I just saw these hitting the floor at Anthropologie for over $100, and I already had mine from Amazon.

That’s the whole review, really. Same look, a fraction of the price, and they read as dressy without you having to do a single other thing to the outfit.

How to Actually Style Wide Leg Pants Over 50

Buying the pants is the easy part. Making them look intentional is where most women get stuck, and it comes down to three things.

• The top. Fitted or tucked, almost always. A wide leg pant plus a loose top is a lot of fabric happening at once. A fitted tee, a tucked button-down, or a cropped jacket gives your waist a place to exist.
• The shoe. A flat works. A low block heel works. What usually doesn’t work is a chunky sneaker with a puddle-length hem.
• The length. This is the one people skip, and it’s the one that matters most. Hemming a pair of pants costs about $15 and is the single best money you’ll spend on your fall wardrobe.

I wrote a full guide on how to wear wide leg pants over 50 that goes deeper on all three. Read that one before your order arrives, not after.

A Few Honest Notes on Fit and Sizing

A pant that fits well on a midlife body usually has three things going for it, and once you know what to look for, shopping gets a lot faster.

A high rise that stays put. Not high rise in the marketing copy, high rise in real life. If it rolls down when you sit, it’s not a high rise, it’s a promise.

Fabric with some weight to it. Thin, overly stretchy fabric is the difference between pants that look intentional and pants that look like you gave up by 2 p.m. Weight is what holds a shape all day.

A cut that skims instead of grips. Skimming is flattering at every size. Gripping is not, and it never has been.

Moral of the story? Your body changes, so let your clothes change with it. That’s not settling. That’s just paying attention.

One Last Thing

I spent a lot of years believing that feeling good in my clothes was something I’d earn later, after the next round of being “good.” That’s nonsense, and it wasted a decade.

You get to feel good in your pants right now, at this size, in this body, at this age. Buy the pair that fits the body you have today. Get them hemmed. Wear them to the grocery store on a Tuesday for no reason at all.

A series of studies published in the Annals of Internal Medicine found a statistically significant association between lower consumption of red and processed meats and lower total mortality (meaning living a longer life), lower cardiovascular disease mortality, as well as lower risk of dying from cancer—across the board. Yet, remarkably, the authors of these studies concluded that people should ignore all the other dietary guidelines and keep eating meat to their heart’s content (or rather discontent).

They offered three reasons why their panel reached a conclusion at odds with other contemporary dietary guidelines that advise people to cut down on meat. One reason is taste. In short, people who enjoy eating meat, enjoy eating meat. I talked about this in my last blog, but in short, taste preference probably should not be a major factor in developing dietary guidelines. Many people don’t want to exercise more or stop smoking or drinking, but that doesn’t change the science; it shouldn’t change the public health recommendations.

A second reason they explain why their recommendations differ from everyone else’s is that other guidelines didn’t use the so-called GRADE (Grading of Recommendations, Assessment, Development, and Evaluation) approach, and no wonder, since GRADE was largely created to evaluate evidence from drug trials. There are grading systems for dietary and lifestyle approaches, but the meat panel chose to inappropriately apply GRADE, which similarly “could be misused to undermine recommendations about secondhand smoke, air pollution, trans fats, or physical inactivity”—you name it. I have three blogs delving deep into all that, but this blog is about the third reason they give for ignoring meat reduction advice: Other guidelines didn’t highlight the “very small magnitude” of the effects of meat consumption. In other words, even if meat does cause heart disease, cancer, diabetes, and death, it doesn’t cause that many heart attacks, doesn’t kill that many people, doesn’t cause that much cancer to offset all those taste benefits.

Of course, it matters what people replace the meat with. Replacing even 3% of calories from animal protein with plant protein is linked to living longer. Eggs appear to be the worst. Yes, replacing red meat protein with plant protein sources may lower overall mortality by more than 10%, but eliminating egg protein could mean more than 20% lower risk of premature death. So, if someone reduces meat consumption by replacing a burger with an egg salad sandwich, that particular reduction in meat could mean more mortality.

But maybe the meat panel researchers concluded there was such a small effect only because “major bodies of evidence were omitted, [and] relevant studies excluded because the authors didn’t like the results.” It’s not that there aren’t tons of randomized controlled trials about meat; it’s just that they appeared to cherry-pick a few to fit their agenda, discarded studies that even met their own criteria, and wrongly rejected randomized controlled trials clearly showing that meat increased risk factors like cholesterol or blood pressure. Why wasn’t the PREDIMED trial included? What about the hundreds of randomized trials on the DASH diet?

What about the Lyon Diet Heart Study? It involved randomizing people to a more Mediterranean diet that included a significant drop in meat consumption, as you can see below and at 3:32 in my video How Big Meat Manipulated the Science.

Compared to the control group, those on the lower-meat diet experienced a 70% reduction in mortality from all causes put together. Why did the meat panel exclude that study? They excluded it because, in their words, it reported “an implausibly large treatment effect.” In other words, it worked too well.

That’s no surprise, given that this so-called NutriRECS meat panel was partnered with—and had multiple people on the payroll of—Texas A&M AgriLife, which receives millions of dollars of meat industry money every year. So, it’s probably not shocking to find out that they also excluded research that compared health outcomes of vegetarians to meat eaters. As they described it, they were interested in “realistic decreases in meat consumption,” like cutting out three servings a week. In fact, the study that they mostly relied on, the Women’s Health Initiative, achieved only a difference of 1.4 servings of meat per week. That amounts to a difference in meat consumption of just half an ounce each day—about a fifth of a hamburger.

“Participants in the Women’s Health Initiative reduced meat intake only modestly, resulting in a modest reduction in mortality related to breast cancer. This finding in no way supports the notion that there is ‘No need to reduce red or processed meat consumption for good health.’ Rather, it shows that modest dietary changes yield modest benefits. As an analogy, if studies showed that modest reductions in tobacco use yielded only modest health benefits, it would be inaccurate and dangerous to suggest that there is ‘No need to reduce tobacco use for good health.’”

“To say that small increases in meat consumption only cause small increases in the risk of disease doesn’t mean that eating meat is good for you,” said Dr. Dean Ornish. “That’s like saying that smoking 24 cigarettes a day increases your risk of lung cancer only a little more than smoking 20 cigarettes a day”—and being careful not to include any studies that compared smoking 24 cigs to smoking none—“and then erroneously concluding that smoking isn’t that bad for your health.”

Despite ignoring and excluding evidence, the meat panel “nonetheless found entirely consistent, clinically meaningful, statistically significant adverse effects of eating more meat and processed meat on all-cause mortality, on cardiovascular disease, on cancer, and on diabetes. That they did so despite the obstacles they put on the path to this finding is nearly incredible, and directly bespeaks the magnitude of adverse effects of meat and processed meat intake on health.”

Based on their meta-analyses of large cohorts, dietary patterns with just a moderate reduction in the consumption of red and processed meats were associated with lower total mortality by 13%, lower cardiovascular disease mortality by 14%, lower cancer mortality by 11%, and a 24% reduced risk of type 2 diabetes. We spend tens of billions of dollars a year trying to tweak risk factors by about this magnitude. And this one intervention—a reduction in meat consumption—appears to do all those things at the same time. There are statin drugs that can reduce heart disease risk, but they actually increase risk for type 2 diabetes and have little effect on cancer. If there was a drug that did as much for your health, it would be a multi-billion-dollar blockbuster.

The chair of nutrition at Harvard estimates that moderately reducing red meat consumption could prevent 200,000 deaths each year. Now, the meat panel can call that a very small effect if they want to, but I imagine it’s no small effect to those 200,000 families.

The numbers are on par with the amount of cancer and heart disease attributable to secondhand smoke and based on the same kind of studies—population studies. (They didn’t randomize people to sit in smoky rooms all day for a couple years.) But no rational person who looks at the public health data around the effectiveness of smoke-free zones would argue that people should continue exposing themselves to secondhand smoke; so, why do the same for red meat and processed meats?

The smoking analogy is actually a good one. “[I]magine researchers select studies with extremely small between-group differences in the number of cigarettes smoked per week. They avoid any studies that actually compare smoking to non-smoking [i.e., meat-eating to vegetarian]. They find that despite the small differences in exposure, there is still a clear and consistent benefit of smoking less. They then apply methods of grading the evidence that strongly favor randomized trials over all other methods. Since there are few if any randomized trials of smoking, they conclude that they have very low confidence in the reliability of their own findings. On that basis, they publish guidelines recommending—that the public simply continue to smoke. After all, they reason, people who smoke like smoking.” That really does sum up the Annals of Internal Medicine papers in a nutshell.

That reminds me of a quote from a famous paper published in 1959, compiling all the most poignant evidence linking smoking and lung cancer, after coming up against those same charges of inadequate proof. This quote could just as well have been written about the state of science on meat today. If the mountain of evidence they found “had been made on a new agent, to which hundreds of millions of adults were not already addicted, and on one which did not support a large industry, skilled in the arts of mass persuasion, the evidence for the hazardous nature of the agent would be generally regarded as beyond dispute.”

Doctor’s Note

See this video for more on How Smoking in 1959 Is Like Eating in 2019.

This is the seventh in an eight-part series on how industries impact dietary and health guidelines. The first six parts are in the related posts below.

The final blog, coming up, is How Many Minutes of Life Does a Burger Cost?.

Your first cosmetic injection appointment does not have to feel like a mystery. For most people, the hesitation is not about the needle. It is about walking into an unfamiliar room and not knowing what comes next. One client arrived at About Face Aesthetics in Philadelphia on a friend’s recommendation, nervous and unsure, and left with a plan she actually felt good about. Her experience is exactly what a first consultation should look like.

About Face Aesthetics in Philadelphia offers personalized first-time cosmetic injection consultations where medically trained providers discuss your goals before recommending any treatment. Follow-up visits are included to refine results and answer questions. Services include Botox, dermal fillers, Sculptra, PRF, and more than 70 additional options. Call 215-923-5001 to schedule.

At About Face Aesthetics, nothing happens before a real conversation does. Your provider sits down with you, listens to what you want to improve, and builds an approach around your specific goal, not a standard plan pulled from a shelf. That is the difference 15 years of medically trained expertise in Center City Philadelphia makes. You are not just another appointment. You are the whole point.

A Consultation Built Around Your Specific Goal

Before any treatment happens, every client sits down with a provider to talk through what she’s hoping to achieve. This client wanted a smoother yet natural looking brow, and worked with her provider to land on an approach suited to that goal. Treatment decisions here are shaped by the individual, not a standard plan applied to everyone. That kind of conversation reflects the practice’s broader philosophy: care should be personal, and results should be refined.

Rather than walking someone through a fixed menu of options, the provider’s role is to listen first and figure out what a specific concern actually calls for.  For someone who has never had injectable treatment before, that distinction matters. It’s the difference between being handed a generic plan and having someone actually think through what would work for your face.

What the Appointment Itself Involves

This client described her injections as comfortable and said she didn’t experience bruising or other issues afterward. Every client’s skin and reaction differ, and outcomes vary from person to person, but her account reflects the careful, attentive approach a medically trained provider brings to each appointment.

She noticed her results within a few days, something she described as a welcome surprise. For someone new to this kind of treatment especially, that gradual progression tends to be reassuring. Nobody wants to leave an appointment looking obviously different overnight, and a subtler timeline fits with a practice that leans toward restraint rather than dramatic, fast changes.

Why the Follow Up Visit Matters

Treatment doesn’t end when you leave the office. This client returned for a follow up, where her questions were answered and her provider refined one small detail she felt could be improved. That attentiveness reflects ongoing care rather than a single transaction, part of why many clients keep returning to the same provider year after year instead of treating each visit as a standalone.

A follow up appointment also gives a newer client a low pressure opportunity to ask anything that didn’t come up earlier. Results can look slightly different once swelling settles or the product fully sets in, so having a dedicated visit to check in and make small adjustments is part of what makes the overall experience feel complete rather than rushed.

Choosing a Provider You Can Trust

Walking into an unfamiliar office for any injectable treatment can be intimidating when you don’t know what to expect. This client noted feeling confident in her provider’s skill and in the cleanliness and professionalism of the space, both consistent with the practice’s emphasis on medical training and a safety first approach.

All providers at About Face Aesthetics are medically trained, which is part of what lets a new client walk in with realistic expectations and leave with a plan built specifically for her. That medical background also matters beyond the appointment itself. A provider trained to recognize how skin and tissue respond to treatment is better positioned to make small adjustments, like the touch up this client received, without overcorrecting or changing the overall look she was going for.

Conclusion

A cosmetic injection appointment doesn’t have to be a mystery, even the very first one. It starts with a real conversation about your goals, continues through treatment tailored to what you actually want, and includes a follow up to make sure everything looks the way you hoped. If you’re considering booking your own appointment and want a team that treats that visit with real care, this is a good place to start. Call (215) 923-5001 or visit aboutfaceskincare.com to schedule a consultation.

FAQs

What happens during a consultation?

You’ll sit down with a medically trained provider to talk through your specific goals, and together you’ll decide on an approach suited to what you’re hoping to achieve.

What treatments are offered?

Expert injectables, including Botox, dermal fillers, Sculptra, and PRF, alongside more than 70 treatment options overall.

Will I have a follow up appointment?

Yes, follow up visits are part of the process, giving you a chance to ask questions and make sure your results reflect what you hoped for.

How do I schedule an appointment? 

Call (215) 923-5001 or visit aboutfaceskincare.com to speak with the team directly.

The post What a First Time Cosmetic Injection Consultation Is Actually Like appeared first on About Face Aesthetics.

Your skin didn’t get the memo that this was supposed to be graceful. Suddenly it’s dry in places it never was, reactive to products it used to love, itchy for no apparent reason, and somehow simultaneously dull and sensitive. You haven’t changed your routine. But your hormones have changed everything else.

This is perimenopause and menopause doing what they do — systematically withdrawing the oestrogen that kept your skin plump, your barrier intact, your collagen ticking over. The scale of it is rarely spelled out: research by Brincat and colleagues puts the loss at up to 30 per cent of types I and III collagen in the first five years after menopause, then a little over two per cent a year after that. 

The effects aren’t subtle and they’re not cosmetic. They’re physiological. Which means the fix isn’t more moisturiser or a better serum. It means understanding what’s actually happening beneath the surface and building a treatment approach that works with your biology, not against it.

The problem is that most aesthetics clinics are still running the same playbook they’d use on a 35-year-old. More filler. Smoother. Tighter. For skin in hormonal transition, that approach doesn’t just miss the point — it can actively compromise the long-term integrity of skin that needs regeneration, not intervention.

We asked Brisbane-based registered nurse and Beauty Boost founder Samara Searle — whose clinical background spans intensive care, plastic surgery and nine years in aesthetic nursing — how she thinks about treating skin through this transition, and what the industry keeps getting wrong.

Reading the skin before the conversation starts

Thinning skin. Slower wound healing. Reduced elasticity. A new sensitivity to products and weather that never used to be a problem. This is the shorthand version of what oestrogen withdrawal does to skin, and it’s often visible before a woman has said anything about how she’s feeling. The pattern has a complication, too: as the ratio of androgens to oestrogen shifts, some women develop increased facial hair or adult acne — symptoms that don’t fit the tidy ‘menopausal skin’ narrative but are driven by exactly the same hormonal mechanism.

What changes the response to all of this, for Searle, is a career that predates aesthetics — years in intensive care and plastic surgery nursing, where the instinct isn’t to reach for a treatment menu but to assess the whole picture first: general skin health, daily function, what’s actually holding up structurally. Foundations get rebuilt and regenerative processes get supported before anything targeted is layered in. It’s the difference between treating a face and treating a person, and it’s the frame everything else in her clinic sits inside.

The window most women miss

Timing is where Searle is most direct. Most women wait until change is visibly obvious before they seek help — which, in her view, is years later than useful. Clinical-level skincare has a real case for starting well before any visible sign of hormonal shift, even if that means nothing more than showing up every few months without a particular reason to. The advantage isn’t cosmetic. It’s that collagen and barrier function are still intact at that point, rather than something that has to be rebuilt from a deficit.

It’s a preventative case that sits oddly against an industry built on reacting to visible problems. But it’s consistent with everything else she argues for: foundations before correction, always.

Sequencing over shortcuts

A treatment pathway, in this clinic, isn’t a menu — it’s an order of operations. Barrier function, hydration, general skin health: all of it comes before anything aimed at thickness or elasticity. The logic is that chasing a result the skin can’t sustain, while oestrogen decline keeps eroding the foundation underneath it, isn’t actually a result at all. Just a temporary cover.

This is where the pushback against industry habit gets sharpest. Volume loss usually gets met with volume — filler, as a first move — but Searle reads that as treating a symptom while ignoring the cause. A thinning dermis and slowing collagen turnover are structural problems; filler, used alone, disguises them for a while. It is, in her assessment, the most overhyped response for this life stage — filler as a first-line answer to volume loss, reached for well before the underlying structural changes have been addressed at all.

The alternative starts at the cellular level. Day to day, the treatments she reaches for most — hyaluronic acid, microneedling, laser resurfacing and regenerative injectables — are aimed at rebuilding the skin’s actual architecture rather than propping up its surface. Same visible concern, an entirely different theory of what’s causing it.

Playing the long game

Skin integrity at this stage isn’t a single appointment. It’s a years-long project, which is a difficult thing to sell in a market built on instant results. The approach is educational rather than transactional: showing each step’s role in long-term structural integrity, while being upfront that there’s often a visible lift early on that isn’t the main event. Rebuilding the dermal extracellular matrix — collagen and elastin fibres — is slow work by nature. It’s also, in Searle’s view, the difference between skin that looks good briefly and skin that keeps functioning well for decades.

That framing runs into a common misconception. Few women over 50 walk in worried purely about wrinkles. The more persistent misread is the assumption that skin at this stage needs aggressive volume correction or anti-ageing intervention, when what it more often needs is barrier repair, hydration and regenerative support — most of which is achievable through far less invasive means.

What she’d change about the industry

Asked what one industry-wide habit she’d overhaul, Searle doesn’t hesitate: over-treatment and marketing-led decision-making, applied to skin that’s genuinely in a delicate phase. The priority should be barrier health and cellular structure, not a faster route to smooth.

Which leaves the rest of us with a shorter list than the industry would like. Start earlier than feels necessary. Ask any clinic what order they’d treat in, and why that order. And treat speed, in a phase of life defined by slow structural change, as the least useful thing anyone can sell you.

Samara Searle is a registered nurse and the founder of Beauty Boost, a nurse-led aesthetic clinic in Teneriffe, Brisbane. With 12 years of clinical experience, including intensive care and plastic surgery nursing, she brings a rigorous, patient-centred approach to skin health and aesthetic care. beauty-boost.co

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The post Skin in Transition appeared first on Spa & Wellness.

Can You Mix Creatine With Coffee? The Short Answer

Yes. Most healthy adults can mix creatine with coffee. Research hasn't shown that an everyday cup consistently cancels creatine's benefits. Drinkable coffee is unlikely to meaningfully break down a serving you mix and finish soon.

Your caffeine tolerance, digestion, total intake, and supplement label still get the final say.

Keep it simple. Creatine in coffee can make the daily habit easier: add the labeled serving to coffee you can comfortably drink, stir well, and finish it soon.

If your stomach or sleep protests, split them up. The useful questions are what caffeine changes, how heat affects the mix, when to take creatine, and how the routine feels for you.

What the Research Says About Creatine and Caffeine

Can you mix creatine monohydrate with coffee? Start with how the two work. Creatine and caffeine have different jobs and different clocks. Creatine helps keep phosphocreatine available for rapid energy during hard, repeated efforts.

Regular creatine use builds the benefit over time. Caffeine works faster as a stimulant and can change alertness and exercise performance around the time you take it.

That difference matters when you assess the creatine and coffee interaction. Studies have used a jumble of caffeine amounts, creatine-loading plans, timing schedules, and exercise tests.

A morning mug beside a daily creatine serving isn't the same setup as repeated high-dose caffeine during a short loading phase. Advice that treats those routines as interchangeable gets ahead of the evidence.

Compare the routine you follow with the protocols used in the research.

Does Caffeine Cancel Out Creatine?

Can you mix coffee with creatine without caffeine canceling it? No good evidence shows that a normal cup of coffee automatically neutralizes creatine. The concern traces partly to a small study from the 1990s, but later research hasn't produced one clean, universal answer.

A systematic review of 10 studies found that creatine loading usually did not erase the benefit of an acute caffeine dose. Long-term concurrent use produced mixed results. Some studies reported interference, several found no interaction, and one suggested a possible benefit.

Coffee and creatine don't need separate corners of the kitchen. Still, the evidence is too limited to promise that pairing them improves performance more than using either one on its own.

What the Evidence Still Does Not Prove

Ten studies make for a fairly small evidence base, especially when the methods vary. Some researchers tested isolated caffeine rather than coffee. A measured capsule or powder isn't an exact stand-in for the mug you pour at home.

Minute-by-minute rules fall apart fast. Coffee strength, serving size, training demands, and stomach tolerance all change the picture. Build your routine around consistency instead of chasing a narrow window.

Can Creatine and Coffee Support Focus?

Creatine and coffee may support focus through different routes, but mixing them does not guarantee more alertness or better performance.

TRX Nutrition™ Creatine + Fiber provides 5 grams of creatine monohydrate in a daily formula that supports cognition. Its 6 grams of dietary fiber per serving may also matter if you are comparing gut health supplements. Coffee adds caffeine according to the cup you choose.

Treat the pairing as a convenient habit, not a shortcut. Count total caffeine, and separate the two if you feel jittery or your sleep takes the hit.

Does Hot Coffee Break Down Creatine?

Can you mix creatine with hot coffee? Yes, but putting creatine in coffee works best when the drink is comfortable to consume and you finish it soon. Dry creatine monohydrate is stable, but some creatine can gradually convert to creatinine after you mix it into liquid. Research on creatine stability explains that the conversion speeds up as temperature rises, acidity increases, and time passes.

Time is the useful variable here. Mix creatine into drinkable coffee and finish the cup.

Leaving the powder in a hot, mildly acidic drink for hours is a different situation. Skip the laboratory temperature cutoff. Use coffee that feels comfortable to drink, and finish it instead of letting it camp on your desk all morning.

Hot Coffee, Acidity, and Time

Coffee's acidity doesn't make a freshly mixed serving unusable. Let scalding coffee cool until it's comfortable to drink, add the labeled serving, stir thoroughly, and drink it soon. This approach fits what we know about creatine in solution without turning breakfast into a chemistry exam.

What About Iced Coffee?

Can you mix creatine with iced coffee? Yes. Texture is the bigger issue because creatine monohydrate may dissolve less easily in cold liquid, leaving a little powder at the bottom. A small amount of settling is normal, so judge the mix by whether you can drink the full labeled serving comfortably.

Dissolve the serving in a small splash of warm water or coffee first. Then add coffee and ice.

Skip the giant premixed bottle that rides around for half the day. If powder settles, stir again rather than tossing in more creatine.

How to Mix Creatine With Coffee Without Clumps

Can you mix creatine powder with coffee without clumps? Start with less liquid. Add the labeled serving to a shallow amount of coffee and stir until the powder is evenly dispersed. Then top up the cup.

A spoon or handheld frother can make quick work of it, but never seal and shake a hot drink.

Unflavored doesn't always mean texture-free. A little residue points to mixing and solubility more often than a failed serving.

Can you mix creatine with protein powder and coffee? Yes. Cool the coffee first and follow both labels. Creatine versus protein explains how the two powders do different jobs. Neither replaces the other.

A Simple Mixing Routine

• For hot coffee, brew it, let it cool to a comfortable temperature, add the labeled serving, stir well, and drink soon.

• For iced coffee, dissolve the serving in a small warm splash, then add the rest of the coffee and ice. Stir again and drink soon.

• For coffee with protein powder, let the coffee cool before combining the ingredients. Use a blender or shaker only after the liquid is no longer hot, and follow both labels wherever you train.

When Is the Best Time to Take Creatine If You Drink Coffee?

Can you mix creatine with coffee in the morning? Yes. For most creatine users, daily consistency matters more than a narrow pre-workout or post-workout window. A morning creatine routine can be an easy cue. That flexibility also matters when you compare post-workout supplement options. If your stomach objects, separate coffee and creatine.

Take creatine on rest days when the label calls for daily use. Coffee is optional because creatine works without caffeine. Missed a day? Resume the normal labeled serving instead of doubling up.

What is the best thing to mix creatine with? Choose a label-approved drink you will finish. A meal, plain water, or another label-approved drink can keep your daily habit on track whenever coffee does not fit your day.

That flexibility works for beginners, experienced lifters, and people learning about creatine for women. Pick the schedule you can repeat without sacrificing sleep.

Can Women Mix Creatine With Coffee?

Most healthy women can mix creatine with coffee, and TRX Nutrition™ Creatine + Fiber fits the same label-first routine.

Its unflavored, milk-free serving provides 5 grams of creatine monohydrate plus 6 grams of dietary fiber. Count caffeine and current fiber intake, then separate the two if the pairing bothers your stomach or sleep.

If you're pregnant, nursing, taking medication, or managing a health condition, ask a healthcare professional before changing supplements.

Potential Downsides and Who May Want to Separate Them

Questions about creatine coffee side effects usually come down to individual tolerance. One person may feel comfortable combining coffee and creatine, but another may get an uneasy stomach. You might notice a stronger urge to use the bathroom, jitters, disrupted sleep, or an unpleasant texture. These are individual responses, not guaranteed effects.

Count caffeine from coffee, tea, soda, pre-workout, energy products, and medications. The FDA cites 400 milligrams per day as an amount not usually associated with negative effects for most adults, not a target to chase.

Sensitivity varies widely, and cup size and brew method change the caffeine in your cup. Even decaf contains a little caffeine, though usually far less than regular coffee.

Talk with a healthcare professional before starting or changing supplements if you're pregnant, nursing, managing a medical condition, taking medication, or concerned about kidney health. Personalized guidance beats guesswork.

Stomach Sensitivity and Added Fiber

Water held inside muscle cells and digestive bloating are different experiences. One can change scale weight.

Gas, abdominal pressure, and loose stool come from the digestive tract. Our creatine bloating guide breaks down the difference.

If you use a creatine-plus-fiber formula, count the fiber you already get from food and other supplements. Change one part of your routine, then watch your response. Added fiber can support digestion, but a quick jump in intake may feel different from one person to the next.

Tolerance varies from person to person. Persistent, worsening, or painful discomfort deserves a conversation with a healthcare professional.

Caffeine Timing and Sleep

Take creatine at any time of day the label permits. If late caffeine disrupts your sleep, move coffee earlier, choose decaf, or use a separate non-caffeinated drink for creatine.

Keep hydration ordinary. Drink to thirst and adjust for training conditions. Pairing coffee and creatine does not call for hydration theater.

How TRX Nutrition™ Creatine + Fiber Fits a Daily Routine

TRX Nutrition™ Creatine + Fiber is an unflavored, milk-free, 2-in-1 daily formula. Each serving provides 5 grams of creatine monohydrate and 6 grams of dietary fiber.

The 7,200-milligram fiber blend contains Fibersol-2 soluble corn fiber, gum acacia, and chicory root inulin.

The label lists 15 calories, no sugar, no GMOs, no fillers, no other ingredients, and 30 servings per tub. TRX sums up the formula as “Power your muscle, mind, and microbiome.”

In everyday terms, the formula supports functional strength, cognition, and digestion in one routine. Those numbers matter when you compare muscle gain supplements, especially if you already use a separate fiber supplement or want to track your daily intake closely from one serving to the next.

Plain creatine may suit you better if you don't want added fiber or prefer to change one variable at a time. If the 2-in-1 approach matches your goals, consider how 6 grams of fiber fits with your current food and supplement intake. Whole foods should still do the heavy lifting in your nutrition plan.

The formula can go into coffee. Follow the label, stir well, drink it soon, and let your stomach have a vote. Explore TRX Nutrition when you're ready.

Build a Creatine and Coffee Habit You Will Follow

So, can you mix creatine with coffee? For most healthy adults, yes. Time matters more than drinkable heat when you finish the cup soon.

A typical coffee has not been shown to cancel creatine's benefits. Your tolerance decides whether coffee earns a regular spot in the routine.

Keep it no-nonsense. Pick a time you'll remember, use the labeled serving, and change course if the mix fights your taste, sleep, or stomach. TRX Nutrition™ Creatine + Fiber supports strength and digestion in one unflavored, milk-free serving with 5 grams of creatine monohydrate and 6 grams of dietary fiber. Compare the full label with what you already take, then decide whether the 2-in-1 formula earns a place in your daily routine.

References

Elosegui, Sara, et al. “Systematic review on creatine.” International Journal of Sport Nutrition and Exercise Metabolism, 2022.

Uzzan, Michael, et al. “Creatine stability study.” Drug Development and Industrial Pharmacy, 2009.

University of California, Davis. “UC Davis caffeine guide.”

Knowing when to take amino acids starts with your training schedule. They can fit before, during, or after a workout. The best window depends on your last protein-rich meal, the workout ahead, digestive comfort, and when you can eat again. Across the full day, getting enough protein matters far more than catching one perfect minute.

Start with food. Reach for a supplement when a meal or complete protein source doesn't fit your schedule.

The Short Answer: When Is the Best Time to Take Amino Acids?

The best time to take amino acids is whenever they fill a real nutrition gap around training. They may fit before an early session, as intra-workout supplement options during a long workout, or afterward when your next protein-rich meal is still hours away.

The International Society of Sports Nutrition highlights daily protein intake and evenly spaced servings of high-quality protein. Your body responds to that full pattern across the day, which leaves the workout clock as one useful piece instead of the main event.

Sleep, hydration, training quality, and steady recovery habits carry plenty of weight too. That's the point. A scoop can support them when the basics are already in place.

Choose Your Timing Based on Your Workout and Meal Schedule

Run four quick checks before you mix a drink.

• When did you last eat? A recent meal with a solid serving of complete protein may already cover the session.

• What are you training? A brisk 40-minute lift asks less of your nutrition plan than a long endurance effort or high-volume hybrid day. Back-to-back sessions and workouts that keep you moving for several hours demand more planning.

• How does your stomach feel? Solid food or a thick shake can be rough right before hard movement. A light drink may go down more easily.

• When will you eat next? The longer the delay, the more useful a bridge may become.

If meals sit close to both sides of an ordinary workout, water may be enough. A session parked inside a long food gap makes amino acids more useful. The real question is whether amino acids fit before or after a workout based on that gap. Your training load and tolerance decide the rest.

Before Your Workout

Training early, fasted, or several hours after lunch? Amino acids before a workout may earn a spot when breakfast or a full shake sounds like a brick in your stomach. They may help when your next meal is still far off.

Skip the universal countdown. Follow the label, begin with the suggested serving, and test it on a normal training day. Race morning is a lousy time to discover that a new drink doesn't agree with you.

A recent serving of eggs, Greek yogurt, tofu, fish, meat, or another complete protein may already have you covered. Let that meal work.

During Your Workout

Long sessions make the strongest case for using amino acids during a workout. Think endurance work, high-volume lifting, hybrid training, or days when one hard block rolls straight into another. A typical hour of strength work or cardio may need nothing beyond water if you ate beforehand and can eat again soon.

Fluids and carbohydrates remain the immediate priorities during extended endurance work. Amino acids can sit alongside them when solid food is hard to tolerate or the next proper meal is a long way off.

Sip slowly. Pay attention to comfort, and give every ingredient in your bottle a clear job.

How Should You Time Amino Acids on a Two-a-Day?

Amino acid timing on a two-a-day training schedule is easiest when you place a serving around the session with the longest meal gap or hardest recovery block.

TRX Nutrition™ Aminos + Adaptogens fits during or after training. Its light Mixed Berry formula supports recovery and resilience when a full meal is not practical.

Keep complete meals on both sides of the day whenever your appetite and schedule allow. One well-placed serving has a clear job. Turning every training hour into supplement hour does not.

After Your Workout

A delayed meal can leave an awkward gap after training. This is common when your appetite hasn't returned or you're heading straight from the gym into a busy afternoon. Amino acids after a workout can bridge the gap without asking you to force down a full meal. In that case, post-workout supplement options give the serving a clear job.

If lunch or dinner is close, eat the meal. A balanced plate with complete protein supplies all nine essential amino acids, energy, and other nutrients your body needs.

Missing a tiny anabolic window won't erase your work. Build recovery around the full day, then fine-tune the first hour or two when your schedule calls for it.

On Rest Days or Between Meals

Should I take amino acids on rest days? Start by checking whether your meals already provide enough complete protein. Recovery keeps going on rest days, but a separate amino acid supplement is optional when they do.

A between-meal serving may help during a long gap, a low-appetite stretch, a demanding training block, a carefully planned plant-based diet, or a week with delayed meals. Ask whether it makes complete nutrition easier. If not, skip the extra scoop.

Follow the label on rest days and look at your full diet first. Consistency beats collecting tubs.

Do You Need Amino Acid Supplements If You Eat Enough Protein?

Food comes first. Knowing when to take amino acid supplements starts with checking whether meals already cover your needs. Most people who meet their protein needs consistently don't need them for every workout. Complete protein foods supply all nine essential amino acids, including the three branched-chain amino acids.

Dairy, eggs, meat, fish, soy, and quinoa are useful options. A varied plant-based plan can cover essential amino acids across meals as well. You don't have to pair every plant protein at one sitting, though variety and total intake still matter.

Convenience is where supplements prove useful. They may suit an early workout with low appetite, a long wait before your next meal, higher training volume, or a preference for a lighter drink.

If you want help estimating your protein needs, talk with a registered dietitian who can account for body size, training, health history, and food preferences. Then give those building blocks a reason to work with a six-week strength training program.

What Should You Check Before Choosing an Amino Drink?

Choose an amino drink by checking its amino profile, sweeteners, allergens, added ingredients, and intended use.

TRX Nutrition Aminos + Adaptogens uses a BCAA plus EAA blend and has zero sugar. It is milk-free and stevia-sweetened. When you compare TRX supplement stacks, those details matter because they reveal overlapping minerals, sweeteners, and allergens before you combine products.

The formula still has to fit your wider nutrition plan. If its ingredients solve no timing, comfort, or recovery gap, leave it on the shelf.

EAAs, BCAAs, or Complete Protein: What Should You Choose?

Your body can't make the nine essential amino acids, or EAAs, in sufficient amounts. You have to get them from food or supplements. When to take essential amino acids matters less than meeting your total daily protein needs, but a serving can fill a gap around training. The three branched-chain amino acids, or BCAAs, are leucine, isoleucine, and valine.

If you're deciding when to take branched-chain amino acids, remember that every BCAA is an EAA, but BCAAs make up only part of the complete EAA set. Muscle protein synthesis needs access to all the essential building blocks. A 2023 ISSN position stand reports that free-form EAAs can raise blood EAA levels quickly and stimulate muscle protein synthesis, with the most useful timing shaped by the athlete and training context.

If you're asking when to take amino acids for muscle growth, zoom out first. Choose complete protein when you need a full feeding. An EAA formula gives you a lighter source of the entire essential set. BCAA-only products cover the narrowest slice, so don't assume they beat a solid serving of high-quality protein.

For the deeper science, read TRX's guide to EAA vs. BCAA.

Amino Acids vs. Protein Powder

Protein powder supplies a complete protein serving, calories, and more staying power. Free-form amino acids make a lighter, lower-calorie bridge that may sit better before or during movement.

Food or protein powder fits when you need a proper feeding. Amino acids fit when the session runs long, a meal isn't practical, or a thick shake sounds unappealing. Neither choice can rescue a full day that's consistently short on protein.

Planning a longer session? This guide to protein during a workout explains when a full serving may help, when a lighter option makes sense, and when water, carbohydrates, or electrolytes deserve your attention first.

How TRX Nutrition™ Aminos + Adaptogens Fits a Workout Routine

TRX Nutrition™ Aminos + Adaptogens combines an 8,000 mg amino acid blend, including 6 g BCAA and 2 g EAA, with 1.25 g of adaptogens and minerals in each serving. The Mixed Berry formula is a light intra- or post-workout option built to support recovery, resilience, stress management, and focus.

The supporting formula contains these ingredients.

• 325 mg herbal blend

• 350 mg magnesium

• 500 mg taurine

• 75 mg hyaluronic acid

One serving has 25 calories and zero sugar. The formula is stevia-sweetened, milk-free, made without GMOs, and sold in a 30-serving tub.

Picture a long hybrid session when chewing food sounds impossible, or an evening workout followed by a delayed dinner. Those are clear jobs for a lighter recovery drink. The product can fit a daily routine when the label and the rest of your supplement plan line up.

That's its lane. Meals, hydration, sleep, and smart programming still set the pace. TRX recovery supplements should back up the plan when a lighter option makes sense.

Safety and Label Checks Before You Add a Scoop

Read the full Supplement Facts panel before you combine products. Check the serving size, amino acids, herbs, minerals, sweeteners, allergens, and any overlap with other supplements you take. A combination formula only simplifies your routine when you know what's inside it.

Potential amino acid supplement side effects depend on the full formula and your tolerance. Some people notice stomach discomfort from amino acid supplements or another ingredient in the formula, so use the labeled serving and see how your body responds before changing anything. Doubling the scoop doesn't double the benefit.

The NIH Office of Dietary Supplements says research on BCAA supplements for performance and recovery has produced inconsistent results. The fact sheet notes that supplements don't go through the same premarket approval process as medications. Keep expectations realistic, and remember that a solid diet already supplies BCAAs.

Talk with a qualified healthcare professional before use if you're pregnant, nursing, managing kidney disease or another medical condition, or taking medication. This article provides general education rather than personal medical advice.

Frequently Asked Questions

Timing advice gets noisy fast. These short answers stay focused on your workout, the meals around it, the product label, and the practical reason you're considering a supplement in the first place.

Should I Take Amino Acids in the Morning or at Night?

If you're deciding whether to take amino acids in the morning or at night, use the clock as context. The time of day matters less than your training time and surrounding meals. A morning serving may fit an early session without appetite, and evening use may fit a late workout or a long wait before your next protein-rich meal.

Keep nighttime promises off the table if the product label doesn't support them. Put the serving where it solves a clear problem and feels comfortable.

Is It Safe to Take Amino Acids Every Day?

Can you take amino acids every day? Daily use can make sense for some people. Many amino acid products include directions for daily use, but your need depends on diet, dose, health history, the rest of your supplement routine, and whether each serving solves a real problem.

If you already eat enough complete protein, daily use may add little. People with medical conditions or medication concerns should check with a healthcare professional before making it a habit.

Can I Mix Amino Acids With Creatine?

Many healthy adults use amino acids and creatine together because they serve different roles. You don't need an elaborate timing ritual for either product.

Check both labels for repeated minerals, sweeteners, extra ingredients, and serving limits. Using them together doesn't guarantee more strength, faster recovery, or greater muscle growth. Training and total nutrition still lead.

Build a Repeatable Amino Acid Timing Plan

Keep it simple when deciding when to take amino acids. Place them where they make complete nutrition easier. Check your last meal, the work ahead, your stomach, and your next chance to eat before choosing food, complete protein, amino acids, or water.

Get the foundation right with enough complete protein, purposeful training, hydration, sleep, and steady recovery habits. If a light drink fits better than food, TRX Nutrition Aminos + Adaptogens supports recovery, resilience, stress management, and focus with an 8,000 mg amino blend and 1.25 g of adaptogens and minerals. If a light intra- or post-workout drink solves a real gap, explore Aminos + Adaptogens and see how it fits your routine. Keep the plan simple enough to repeat, then get moving.

Joe Hill’s latest colour forecast keeps the depth associated with autumn, then brings back the light with mocha chocolate, precisely placed gold and a finish designed to glow.

Every September, hair colour appears to undergo the same wardrobe change: blondes are toned down, brunettes deepen by several shades and anything remotely golden risks being dismissed as the remains of a fading summer colour. The logic is neat and seasonal, although the result can be rather heavy, however, Joe Hill, Aveda’s International Technical Capability Manager proposes the coming autumn and winter trend is more interesting because it resists that annual blackout, retaining the depth clients expect at this time of year while allowing warmth and light to remain visible.

Hair colour has become exceptionally good at naming itself. The brunette menu for 2026 has already included champagne, truffle, bronzette, mocha and Tuscan leather, each suggesting a mood before it tells a colourist what to mix. Golden Hour Hair, Aveda’s new seasonal focus, offers a clearer visual instruction: recreate the flattering interval before sunset, when skin looks warmer, edges soften and everything appears briefly lit from within.

“Golden hour is that moment towards the end of the day when the sun's lower in the sky and everything gets this warm, soft glow. As we move into autumn and the light begins to change, I think we’ll see that same richness reflected in hair colour,” says Joe. The idea gathered momentum over summer through golden, dimensional brunettes, but Joe says it is carrying it into the colder months and opening it up beyond a single base shade. Hill’s interpretation can be adjusted to the person in the chair, with the balance of gold, mocha and light altered according to their existing colour and the amount of change they want to see.

“Golden Hour Hair isn't just about warming up blonde, and it's not just a summer thing either. It's about picking the right gold, mocha and sunlit tones to add warmth, dimension and shine to any hair colour. On brunettes especially, those golden reflects give a really glossy, expensive looking richness that works beautifully for autumn and winter.”

The crucial phrase is “the right gold”. Warmth remains one of the most misunderstood words in a colour consultation, particularly for clients who hear “golden” and imagine brassiness, yellow blonde or an unwanted orange cast. In Hill’s formula, gold is used as a controlled reflect. Mocha supplies the depth, while the lighter pieces catch the light as the hair moves. Nothing needs to look striped, overtly highlighted or uniformly warm. This distinction also separates Golden Hour Hair from the familiar autumn instruction to “go darker”. A single deep shade can make hair look denser, but it can also absorb light and obscure the movement of a cut. Hill builds the colour in stages, beginning with a mocha chocolate base before adding restrained lift through the lengths.

“Because Aveda's colour is so customisable, I can tailor that golden hour effect to each guest. My go to is a rich mocha chocolate global colour, then a seamless backwash balayage on damp hair using Enlightener Powder Lightener with 20 Volume Crème Developer. That lifts the hair just a few levels, bringing out its natural underlying pigment, which is where the warmth and that sunlit quality comes from.” The global colour establishes an even, chocolate-toned foundation, while the backwash balayage introduces light without pushing the hair towards a much paler destination. Lifting by only a few levels allows the natural underlying pigment to become part of the finished colour rather than something that must automatically be cancelled with an ash toner.

The glaze then determines how that exposed warmth will read. Hill uses Aveda’s Light Gold and Dark Gold tones without a base, concentrating the reflect while leaving the mocha foundation visible beneath it. “After that I glaze with Full Spectrum Demi-Permanent™ Vegan Treatment Hair Color, just the Light Gold and Dark Gold tones on their own though with no base. That's something you can really only do with Aveda: using the tones without a base intensifies the reflect and adds richness without tipping into anything too vibrant or heavy. Full Spectrum also leaves hair up to five times shinier and three times smoother, so it really plays up that glossy finish.”

Shine performs a structural role in this particular colour story because the effect depends upon light travelling across the surface of the hair. Without smoothness and movement, carefully placed gold can appear muted; with a reflective finish, the tonal variation becomes visible without the contrast of conventional highlights. The result should reveal itself gradually, looking deeper in shadow and warmer beneath natural or directional light. Golden Hour Hair has the useful advantage of presenting a recognisable aesthetic without prescribing one identical result. A deep brunette may require little more than mocha richness and fine golden reflects, while a lighter base can carry more visible sunlit pieces. Existing colour, condition and the client’s appetite for maintenance can all inform how strongly the effect is expressed.

It also gives colourists more precise language for a seasonal consultation. Instead of asking only whether a client wants to go warmer or darker, the conversation can consider where the light should sit, how much of the natural base should remain and whether gold should appear as a quiet reflection or a more visible feature. The trend name creates the initial desire, but the quality of the result rests on those individual decisions.

After years in which cool beige, mushroom brown and ash toners trained clients to regard every trace of warmth with suspicion, Aveda’s forecast makes a timely case for deciding which tones belong before neutralising all of them. Warmth becomes intentional, supported by mocha depth and a polished surface rather than left behind as an accidental consequence of lifting.

“Golden Hour Hair isn't just a trend to me, it's a way of making warmth feel wanted again, whatever the season. Done right, it gives every guest that healthy, just-back from holiday glow, all the way through autumn and winter.”

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• Beach waves are achievable for almost every hair type. Whether your hair is naturally wavy, straight, curly, or coily, there are styling techniques and approaches that can help create a relaxed, beach-inspired look.
• Healthy hair is the foundation of great beach waves. Hydration, damage repair, proper haircuts, and frizz control can enhance natural texture and improve the overall appearance and longevity of waves.
• There are multiple paths to beach waves, with or without heat. From curling wands and flat irons to overnight braids and headband techniques, the best method depends on your hair type, styling preferences, and desired level of heat exposure.

Jump to

• What Are Beach Waves?
• Before You Look for Beach Wave Methods, You Might Already Have Natural Wave Potential
• How to Get Beach Waves for Non-Wavy Types (With Heat)
• How to Get Beach Waves (Without Heat or Minimal Heat)
• Keep Beach Waves in Shape with Shape Set™ Hair Spray
• More Questions About Beach Waves

How to Get the Best Beach Waves

Effortless-looking beach waves rarely happen by accident. The best results usually start with healthy hair, an understanding of your natural texture, and the right styling method for the look you want.

Ahead, we’ll cover how to bring out your natural wave pattern, how to create beach waves with heat, how to try heatless methods, and how to help keep the style soft, touchable, and frizz-controlled.

What Are Beach Waves?

Beach waves are loose, tousled waves that often form soft “S” shapes with relaxed texture and movement.

The term “beach waves” comes from the effortless texture associated with salty sea air and soft ripples on the ocean.

That’s why you think of surfers, celebrities, and all-around beach bombshells.

Wondering if beach waves are only for the summer?

Nope! Even when the temperature drops, this year-round style still looks effortless and timeless.

Before You Look for Beach Wave Methods, You Might Already Have Natural Wave Potential

The truth about beach waves is that they can sometimes come naturally when you understand your true hair type and texture, especially if you have wavy hair types 2A–2C.

Many people don’t know they have wavy hair. Often, their natural waves are obscured by damage, frizz, or a hair care routine that does not support their texture.

You might have wavy hair if:

• Your hair forms slight waves when it is damp
• You experience frizz or poofiness, especially when dry brushing, also known as the “cloud effect”
• Your hair seems straight, but it has uneven bends through the mid-lengths
• Your hair doesn’t seem entirely straight, but it also doesn’t have defined curls

If that sounds familiar, your journey to effortless beach waves may not start with a curling iron. It may start with uncovering and enhancing the natural texture you already have.

Healthy, hydrated hair is often better able to reveal its natural wave pattern, making proper hair care just as important as styling techniques when you're trying to achieve the perfect beachy look.

Learn how to find your hair type and texture here.

How to Bring Out Your Natural Beach Waves

If you believe you might have wavy hair, consider these tips to bring out your best beach waves.

• Start with a good haircut. The right haircut can help reveal your wavy hair texture. A stylist can assess damage, trim damaged ends, and recommend a shape that brings out your beachy waves. Texture and layers can add movement, while bobs, lobs, shags, and butterfly haircuts can bring these patterns to life.
• Treat damage at the bond level. After you get the weight cut off, consider using a bond-building treatment like Nº.3PLUS Complete Repair Treatment regularly in your routine. By helping repair and strengthen hair from within, it can support healthier-looking strands that are better able to reveal their natural texture, enhance softness, and reduce frizz that may be masking your wave pattern.
• Hydrate! Dryness can make waves look flat or frizzy. Incorporate hydrating masks regularly, like Rich Hydration Mask.
• Don’t brush dry. When your hair is wet, gently comb it or use a wet-hair brush.
• Use a styler designed to bring out waves. On wet hair, apply a styler like Nº.10 Bond Shaper™ Curl Defining Gel to bring out these styles and help control frizz. Then, follow up by diffusing your hair on low heat.
• Consider the Curly Girl Method. It might sound like it is for curly hair, but this is great for wavy textures, too! Check out our guide to the Curly Girl Method.

How to Get Beach Waves for Non-Wavy Types (With Heat)

Want to know how to get beach wave hair? For non-wavy hair types, we’re going to share different ways you can capture the style of the beach… no matter how far inland you may be!

Note: The techniques below are best suited for straight to wavy hair types. If you have naturally curly hair (3A-3C), you'll often get more predictable beach-wave results by starting with a stretched or smoothed base.

When straightening curly hair to prep for beach waves, always use a heat protectant beforehand, then use another heat protectant prior to any of the following heat methods. Good products to consider include OLAPLEX Nº.7 Bonding Oil™ and OLAPLEX º.7 Shine Serum Oil Mist

OLAPLEX º.7 Shine Serum Oil Mist.

Beach Wave Hair Method #1: Curling Wand

Need relaxed, textured curls but don’t have a lot of time? A curling wand is a quick and easy solution for natural waves. Here’s how to make it happen:

• Start with dry, clean hair (straight or slightly wavy), or straightened curls.
• Apply a heat protectant that protects up to 450°F to the mid-lengths and ends, like OLAPLEX Nº.7 Bonding Oil™ or OLAPLEX º.7 Shine Serum Oil Mist.
• Divide your hair into several large sections.
• Wrap 1-inch sections loosely around a 1-inch curling wand, leaving the last 1-2 inches uncurled.
• Alternate the direction of each curl for a more natural, lived-in look.
• Allow the waves to cool, then gently run your fingers through them.
• Finish with a few drops of OLAPLEX Nº.7 Bonding Oil™ for shine and separation.
• Keep curls in place with Shape Set™ Hair Spray for flexible, long-lasting hold and frizz control.

Pro Tip: The less uniform the waves are, the more natural your beach waves will look.

Beach Wave Hair Method #2: Flat Iron

For short to medium-length hair, a flat iron can create loose, authentic-looking beach waves while keeping the ends relaxed and modern. Just follow these steps:

• Apply a heat protectant of your choice.
• Divide your hair into medium-sized sections.
• Clamp the flat iron a few inches below the roots, twist it slightly, and glide it down the hair shaft.
• Alternate directions as you work through each section.
• Leave the ends slightly straighter for that effortless beachy finish.
• Finger-comb the waves and finish with Shape Set™ Hair Spray for long-lasting hold.

Pro Tip: Moving the iron slowly creates a stronger wave, while moving faster creates a softer bend.

How to Get Beach Waves (Without Heat or Minimal Heat)

Not too keen on heat-based styling tools? Not to worry. Beautiful beachy waves can still be yours with less heat-related stress on your hair.

Beach Wave Hair Method #3: Overnight Braids

The overnight braids approach takes a little more time than using a wand or flat iron, but the waves form while you sleep—no heat required.

• Start with slightly damp hair. You can either let freshly washed hair air-dry until it's nearly dry or lightly mist dry hair with water.
• Apply Nº.9 Bond Protector Nourishing Hair Serum throughout your hair to help enhance definition and reduce frizz as your waves take shape.
• Divide your hair into two or more sections and create loose braids. Avoid braiding too tightly, as this can leave hair looking crimped rather than creating soft, natural-looking waves.
• Secure the ends with small elastics. If your hair is naturally very straight, lightly mist the braids with Shape Set™ Hair Spray to help the waves last longer with a flexible, brushable finish.
• Leave the braids in overnight.
• In the morning, gently unravel each braid from the bottom up. Avoid brushing or aggressively running your fingers through the hair, which can create frizz.
• Lightly shake out the waves and separate them with your fingers for a relaxed, beachy finish.
• Finish with OLAPLEX º.7 Shine Serum Oil Mist or OLAPLEX Nº.7 Bonding Oil™ to keep frizz in check.

Beach Wave Hair Method #4: Headband

The headband method is another heatless way to create waves without braiding. All you need is a fabric headband, some elastics, and a little prep time.

• Start with dry, clean hair.
• Part your hair down the middle into two sections and brush out any tangles.
• Place a headband around the crown of your head.
• Lightly dampen one section of hair from about ear level to the ends.
• Twist the damp section and tuck it over and through the headband.
• Continue twisting, wrapping, and tucking the hair around the headband until you reach the ends.
• Repeat on the other side.
• Mist with Shape Set™ Hair Spray for buildable hold and frizz control, then let your hair dry completely.
• Once dry, gently unwrap your hair and remove the headband.
• Finish with a small amount of OLAPLEX Nº.7 Bonding Oil™ or a spritz of OLAPLEX º.7 Shine Serum Oil Mist for shine and frizz control.

For different wave patterns, experiment with scrunchies or hair ties before unraveling, while avoiding tight wraps that can cause tangles.

Keep Beach Waves in Shape with Shape Set™ Hair Spray

There are many ways to create beach waves sans sand. Whichever method you choose, the right finishing product can help keep the shape soft, touchable, and frizz-controlled.

Beach waves look best when they still feel effortless. Shape Set™ Hair Spray helps extend shape and control frizz while maintaining a soft, brushable finish.

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More Questions About Beach Waves

Can coily hair types achieve beach waves?

While naturally coily hair may not form classic beach waves, it can achieve a beach wave-inspired look or looser, beachy texture. Techniques like stretching, braiding, twisting, or heat styling can help create a softer wave effect, with results depending on your curl pattern, hair length, and styling method.

How do you get beach waves without damage?

Think low tension, low heat, and lots of patience. Heatless methods like overnight braids or the headband method are the gentlest options, and if you do use hot tools, reach for heat protectant first and avoid going over the same section repeatedly.

What is the secret to making beach waves last?

The real trick is letting the shape set before you touch it. Let waves fully cool or dry, then finish with Shape Set™ Hair Spray for buildable hold and frizz control that still feels soft and brushable. The next day, refresh roots with Nº.4D Clean Volume Detox Dry Shampoo, and sleep with hair in a loose, low ponytail secured with a scrunchie to help preserve the shape.

Why won’t my hair hold beach waves?

If your waves fall flat fast, a few things could be happening: your hair may be too clean, weighed down by product, not fully dry, or naturally resistant to holding shape. Try using lighter prep products, working in smaller sections, letting the hair fully cool or dry, and finishing with flexible hold instead of anything stiff.

A series of papers published in the Annals of Internal Medicine that “largely discounted all but the highest quality randomised studies…reached a conclusion directly contrary to the public health advice we’ve heard for years.” They suggested that we should continue our current consumption of red and processed meats. The authors based their exclusion of evidence on the so-called GRADE (Grading of Recommendations Assessment, Development, and Evaluation) criteria, which were mainly created for evaluating evidence from drug trials. We need randomized, double-blind, placebo-controlled trials for drugs, but the “strictness of these criteria will probably cause evidence for just about every dietary, lifestyle, and environmental factor related to chronic disease to be graded as ‘low’ or ‘very low.’ If the GRADE criteria were used to evaluate the evidence for other factors related to diet (such as low consumption of fruits and vegetables and high consumption of sugar-sweetened beverages), lifestyle (such as alcohol, physical inactivity, safe sex, and inadequate sleep), and environment (such as passive smoking and air pollution, none of the current recommendations on these issues would be supported by high- or even moderate-quality evidence.”

But even after ignoring major parts of the available evidence, they still found an association between meat intake and an increased risk of cancer—and not only cancer. They found that following diets lower in red or processed meat consumption may decrease risks for premature death, cardiometabolic disease and mortality (meaning the risk of getting and dying of diseases like heart disease and type 2 diabetes), and getting cancer and dying from cancer. Yet, they still concluded in their dietary guideline recommendations to “continue current unprocessed red meat consumption” and “continue current processed meat consumption.” Forget the whole premature death thing and everything about cancer, heart disease, diabetes—just keep eating your burgers and bacon.

So, these are “dietary guidelines developed by a self-appointed panel that are tantamount to promoting meat consumption, despite their own findings that high consumption is harmful to health.” How did they square that, contradicting the evidence from their own meta-analyses? There’s only one body of evidence, and they found the same risk that all the other reviews found. “So they’re not saying meat is less risky; they’re saying the risk… is acceptable for individuals.”

As I discuss in my video The Health Risks vs. Benefits of Meat Consumption, you do have to consider the risk and benefits. We covered the harms. “[Their] own data show that a moderate reduction in red and processed meat consumption…can reduce total mortality by 13%, heart disease mortality by 14%, cancer mortality by 11% and type 2 diabetes risk by 24%.” What are the benefits? “In short, omnivores enjoy eating meat.” Uh, okay. “Given peoples’ attachment to their meat-based diet, the associated risk reduction”—in our leading killers like cancer, heart disease, and diabetes—“is not likely to provide sufficient motivation to reduce consumption of red meat or processed meat…” So, therefore, eat up! In fact, they even say that the other dietary guidelines that suggest we limit meat consumption because of the cancer association “have paid little or no attention to the reasons people eat meat,” whereas they did a systematic review of preferences regarding meat consumption and found that people who eat meat “enjoy eating meat,” as you can see here and at 3:40 in my video. Quite the revelation, wouldn’t you say?

“Omnivores are generally unwilling to change their meat consumption,” even in response to health concerns, according to the panel. (The panel, you’ll remember, that had “generous support” of a group getting millions every year from the meat industry). The panel believed that for the majority of people, the desirable effects associated with reducing meat consumption—like lowering your risk of family-devastating cancer and heart attacks—“probably do not outweigh the undesirable effects,” like having to give up all that yummy meat. This is what led them to make their recommendation to “continue current consumption.”

That sounds like something straight out of the journal Meat Science. “Why should we keep eating red meat?” Because of “the immediate enjoyment,” as you can see below and at 4:25 in my video.

Well, some people like smoking, drinking sugary sodas, and maybe having unsafe sex, too. “It’s kind of like saying: We know [motorcycle] helmets can save lives, but some people still prefer the feeling of the wind in their hair.” So, does that mean we should just tell people not to wear helmets?

Sounds foolish, but you’ll actually see this argument. “Complying with dietary recommendations therefore imposes a ‘taste cost’ on consumers,” so how about making “socially desirable recommendations that are most compatible with consumer preferences (i.e., that best balance health benefits against ‘taste cost’)”? Following that logic, “even if science told us that eating butter is unhealthy, its taste justifies the continuation of using it.”

What do you expect from NutriRECS, the meat industry–partnered panel that also published the paper criticizing the sugar guidelines, funded by the soda and candy industries?

NutriRECs aims to produce nutritional guideline recommendations based on the “preferences of patients.” What’s next, telling people to eat donuts and ice cream all day? Yet the Annals of Internal Medicine published the meat papers with a press release saying, “No need to reduce red or processed meat consumption for good health.” As Dr. David Katz, director of Yale’s Prevention Research Center, put it: Using the same methodology and rationale, they might as well have said, “No need to quit smoking for good health” or “No need to exercise for good health,” as shown below and at 5:49 in my video.

Said Dr. Katz, “Guidelines opposing the very data on which they purport to be based are not science; they are anti-science.”

Doctor’s Note

What do relative risk numbers actually mean? See, for example, How Much Cancer Does Processed Meat Cause?.

This is the sixth in an eight-part series on how industries impact dietary and health guidelines. The first five parts are in the related posts below.

The final two are How Big Meat Distorted the Evidence and How Many Minutes of Life Does a Burger Cost?.

Snapshot

• What is an all-inclusive vacation? An all-inclusive vacation is a prepaid package trip where one rate buys lodging, meals, drinks and on-site activities.
• What comprises an all-inclusive vacation? Inclusions vary by resort. Read the fine print for premium alcohol, spa treatments, excursions and golf, which usually carry a surcharge.
• What types of all-inclusive vacations are available? Beyond beach resorts, all-inclusive vacations include destination spas, health and fitness retreats, luxury dude ranches and resorts with theme-park access.
• Which of these all-inclusive resorts focus on wellness? The Lodge at Woodloch and Hilton Head Health are structured around wellness programming, with fitness classes, spa access and guided activities included.
• Which of these all-inclusive resorts are in the U.S.? Mohonk Mountain House in New York, The Lodge at Woodloch in Pennsylvania, Hilton Head Health in South Carolina and The Ranch at Rock Creek in Montana.
• Which of these all-inclusive resorts are outside the U.S.? Hotel Xcaret México in Playa del Carmen and Meliá Punta Cana Beach in the Dominican Republic, both with transfers and activities built into the rate.
• Which of these all-inclusive resorts are adults-only? The Lodge at Woodloch in Pennsylvania is an adults-only destination spa, and Meliá Punta Cana Beach is an adults-only wellness resort on Bávaro Beach.

An all-inclusive vacation may be the last thing you think you need when you love to travel. BUT it might also be exactly what you need.

Burnout gets most of the credit for our renewed interest in all-inclusive vacations. We’re not trying to escape burnout, though. We’re actually just tired of making decisions. Even your Type A travel friend wants someone else to call the shots now and then.

If your mental image of an all-inclusive involves an all-you-can-eat buffet, hedonistic activities and a wristband you wouldn’t be caught dead wearing, you’re not alone. Thankfully, all-inclusives have come a long way from the early Club Med days.

The buffet-and-wristband stereotype hasn’t disappeared, yet today’s all-inclusives stretch much wider than that. Think adults-only resorts, destination spas, adventure lodges and hotels where food and cocktails are as much a draw as the beach.

The basic premise of an all-inclusive vacation hasn’t changed. Pay in advance, settle in and let someone else handle the details. What has changed is what you can expect once you get there.

What’s Actually Included in an All-Inclusive?

As we all know, travel can be wonderfully complicated. Planning it is another story. Researching excursions, comparing prices, making reservations and coordinating schedules can turn a getaway into a stressful project before you even pack a bag.

At an all-inclusive resort, you pay one upfront price for your room, meals, drinks and select activities. That said, you still book anything that requires a reservation. You just don’t have to keep pulling out your wallet or figuring out every meal and activity as you go.

What’s included varies by resort, so read the fine print. Premium alcohol, spa treatments, excursions and golf often cost extra. On the flip side, some resorts throw in airport transfers and water sports.

Six All-Inclusive Resorts for Every Kind of Traveler

And forget the cookie-cutter idea. These six all-inclusives have one thing in common. You pay once and stop thinking about it.

1. Mohonk Mountain House — New York

Set in New York’s Hudson Valley, the historic Mohonk Mountain House bundles three meals, afternoon tea and seasonal activities, including hiking, row boating, a round of golf and snow sports. With so much going on, few guests bother leaving the grounds.

2. The Lodge at Woodloch — Pennsylvania

This adults-only destination spa hands you three gourmet meals a day, wellness and fitness classes, guided outdoor activities and full use of the spa facilities. The Lodge at Woodloch is designed for guests who want wellness to be the focus, and someone else to build the daily schedule.

3. Hilton Head Health — South Carolina

Healthy meals, fitness classes, wellness education and activities such as biking, kayaking and paddleboarding come standard at Hilton Head Health. Personal training, Pilates, yoga and meditation round out its health-focused programming.

4. The Ranch at Rock Creek — Montana

At The Ranch at Rock Creek, guests choose two guided activities a day. Horseback riding, fly fishing, archery and mountain biking are all on the list. The rate covers farm-to-table meals and drinks, while spa treatments and yoga classes cost extra.

5. Hotel Xcaret — Mexico

Hotel Xcaret México in Playa del Carmen takes an active approach to all-inclusive travel with its All-Fun Inclusive concept, which includes resort amenities, dining and unlimited access to Grupo Xcaret’s parks. Transfers are part of the deal, so guests skip the excursion-booking scramble.

6. Meliá Punta Cana Beach — Dominican Republic

Adults-only Meliá Punta Cana Beach has the classic Caribbean setup plus wellness-inclusive programming. Guests who want more than another round at the swim-up bar have plenty to work with. Yoga, guided meditation, bike tours, culinary workshops and botanical garden walks are all on the schedule.

What to Know Before You Book an All-Inclusive

An all-inclusive vacation takes some decisions off your plate. But there are still a few questions to answer before you book.

Are all-inclusive resorts worth it? An all-inclusive tends to pay off when you plan to eat, drink and stay on site most days. If you want to eat around a city or take independent day trips, you will not use what you have already paid for.

Do you tip at an all-inclusive resort? Policies vary. Some resorts fold gratuities into the rate; others expect tips for bartenders, housekeeping and activity guides. Check before you go, and bring small bills in the local currency if tipping is customary.

Are all-inclusive resorts good for solo travelers? Some are. Destination spas and activity-based resorts with group programming are easier to arrive at alone. Couples-focused beach resorts often charge a single supplement, so check pricing for one guest.

How far in advance should you book an all-inclusive vacation? Popular resorts and holiday weeks fill up months in advance, and small properties with limited rooms go quickest. Booking ahead also gives you first pick of activities and dining that require reservations.

About Vacayou

At Vacayou [pronounced VACAY – YOU], we believe that travel has the power to change lives. The power to revive, rejuvenate and redirect your inner wellness warrior. And that’s why we’re here. Vacayou brings the world of wellness travel to you!

No matter how far or how adventurous, our team scours the globe to curate the best in wellness travel. However, the booking process can often be time-consuming and complicated. We’ve simplified your search for wellness and active vacations with Vacayou’s Instant Book, so your dream wellness getaway is now just one click away.

Start the trip of your lifetime today with  Vacayou. We are here to help create a healthier global community through wellness and active travel. 

To keep up with the latest wellness trends and experiences, be sure to subscribe to our newsletter. 

The post Maybe You Should Just Book That All-Inclusive Vacation appeared first on Vacayou Travel.

Most people want to look like themselves, just better. Not overdone. Not dramatic. Just refreshed. At About Face Aesthetics, that is exactly the standard we hold ourselves to. With more than 15 years of medically trained expertise in Philadelphia, we build long term relationships with clients who value natural results, honest guidance, and care that stays focused on them, not on doing more than necessary.

About Face Aesthetics in Philadelphia focuses on natural-looking injectable results through personalized treatment plans, medical expertise, and a philosophy of restraint over excess. The practice has served Center City Philadelphia for more than 15 years, offering Botox, fillers, Sculptra, PRF, and over 70 additional treatment options. Call 215-923-5001 to schedule a consultation.

What Helps Build Long Term Client Relationships

Trust develops through clear communication, thoughtful recommendations, and care that stays focused on the individual. Many clients want more than a single appointment. They want a team that listens, explains available options, and helps them make informed decisions as their goals change.

Our approach centers on education and personalized care. We take time to understand what you want to address, what kind of result feels right for you, and how each option may fit into a broader plan for your skin.

Personalized Care That Changes With You

Aesthetic goals do not always stay the same. Your priorities may change as your skin, lifestyle, and preferences develop. A treatment that interested you several years ago may not match what you want today. That is why personalized treatment planning matters. Rather than using the same approach for every client, we consider your current concerns, treatment history, and expectations.

We can then discuss options that support your goals while keeping long term skin health in mind. Sometimes the right decision is to continue with an existing plan, make a small adjustment, or wait before moving forward. Honest guidance is an important part of responsible aesthetic care.

Expert Injectables and Broader Treatment Options

Expert injectables are a primary focus at About Face Aesthetics. Services include Botox, dermal fillers, Sculptra, and PRF. We also offer more than 70 treatment options across medical aesthetics and skin health. This range allows us to discuss different approaches without assuming that one treatment is right for everyone. Some people may want to soften the appearance of expression lines.

Others may want to address volume, skin quality, or a longer term treatment goal. A consultation helps determine which options may be appropriate for you. It also gives you time to ask questions about the process, expected results, possible limitations, and recommended care.

Why Medical Training Matters

All of our providers are medically trained. This expertise supports a safety first approach and helps our team make informed recommendations. Injectable and aesthetic treatments require an understanding of anatomy, treatment technique, product selection, and client health. Medical training also supports careful screening, realistic planning, and clear conversations about what a procedure may and may not achieve. Results can vary based on anatomy, skin condition, treatment history, and individual response. A responsible provider should explain these factors without promising a specific outcome.

Restraint Over Excess

Many clients want to look refreshed without looking dramatically different. Our philosophy favors restraint over excess and refined results over unnecessary change. Natural looking results are not based on one formula. They come from considering facial balance, skin quality, personal preferences, and comfort level. The goal is to support your appearance without pushing you toward more treatment than you want or need.

This approach can be especially helpful for people considering injectables for the first time. Concerns about looking overdone are common. A careful consultation can help set realistic expectations and create a plan that feels appropriate for you.

Conclusion

Long term client relationships are built through trust, thoughtful planning, and care focused on the individual. About Face Aesthetics combines medically trained expertise with personalized treatment plans and a philosophy centered on refined, natural results. To schedule a consultation in Philadelphia, call (215) 923-5001 or visit aboutfaceskincare.com.

Frequently Asked Questions

How long has the practice been serving clients?

We have served clients for more than 15 years.

Which treatments are a primary focus?

Our primary focus is expert injectables, including Botox, dermal fillers, Sculptra, and PRF. We also offer more than 70 aesthetic treatment options.

Can injectable results look natural?

Our philosophy emphasizes restraint and refined, natural results. Outcomes vary based on your anatomy, goals, treatment plan, and individual response.

How can I schedule a consultation?

Call (215) 923-5001 or visit aboutfaceskincare.com to contact our team.

The post Why Long Term Clients Choose Natural Looking Results in Philadelphia appeared first on About Face Aesthetics.

It’s a complex field, and scientists are still working out exactly how individual microbes and dietary patterns affect different people. But the direction of research is clear: what happens in the gut does not stay in the gut. Diet, microbiome activity, inflammation and nervous-system function are intimately connected, making gut health an increasingly interesting part of the wider conversation around longevity and wellbeing.

That is the thinking behind The Gut–Brain Reset, a new six-day retreat at Minos Palace Resort in Crete, created in partnership with Nao Longevity Hub and taking place from 6–11 November 2026.

A different kind of wellness reset

Set against the landscape of eastern Crete, the retreat takes a more personalised approach than the traditional wellness escape. Rather than beginning with a generic schedule of yoga, spa treatments and healthy meals, it begins with your biology.

Personalised prognostic testing and microbiome insights are used to create a picture of your current gut–brain health, before the program brings together nutrition, movement, breathwork, sleep practices and targeted longevity treatments.

Across six days, the program moves through five interconnected themes — eat, breathe, move, rest and understand. Mediterranean anti-inflammatory nutrition sits alongside guided breathwork, functional movement, meditation and nervous-system practices, while Nao’s diagnostic and treatment facilities add a more technology-led dimension.

There is also plenty that feels distinctly Cretan. Guests take part in a hands-on cooking and fermentation lab, explore the landscape on a foraging experience and eat around a Cretan longevity table, connecting the science of nutrition with the food culture of the island.

From microbiome to Mediterranean table

Diet is one of the most significant factors influencing the composition and activity of the gut microbiome. Research increasingly points towards dietary patterns rich in fibre, plant foods and minimally processed ingredients as supportive of a diverse and metabolically active microbiome, while highly processed dietary patterns are associated with less favourable gut and inflammatory profiles.

Crete offers a particularly fitting setting for this conversation. The Mediterranean diet with its emphasis on vegetables, legumes, whole grains, herbs, olive oil, nuts and other minimally processed foods, has long been associated with health and longevity.

At Minos Palace, that philosophy becomes experiential rather than simply nutritional. Guests cook, ferment, forage and eat together, learning how ingredients can become part of a more sustainable everyday approach to health.

A six-day journey from insight to integration

The first day is about arrival, connection and assessment, including a tour of the Nao Longevity Hub, welcome circle and personalised prognostic testing.

From there, the days become progressively more immersive. Hydrotherapy and treatments are combined with expert talks and Mediterranean meals. A cooking and fermentation session explores the idea of cultivating your own inner ecosystem, while a Cretan foraging journey takes the conversation outside and into the landscape.

Morning practices include gut–brain flow, breathwork, grounding yoga and meditation, while Brain Gym sessions and longevity workshops bring a more cognitive and scientific element to the experience.

There is also space between for personalised treatments, time by the sea, rest and simply allowing the nervous system to slow down.

Where longevity meets a little more technology

Nao Longevity Hub gives the retreat another layer, with a combination of assessments and therapies designed to complement the more traditional elements of the program. Depending on the retreat schedule, these include microbiome assessment, resting metabolic rate and body composition testing, HRV assessment and skin analysis, alongside treatments such as cryotherapy, photobiomodulation, vibroacoustics, neuromodulation, massage and hydrotherapy.

There is also a dedicated Brain Gym session, designed to bring the brain itself into the wellness conversation. Rather than positioning technology as the answer in itself, the retreat uses it as part of a broader picture — one that includes food, movement, recovery, connection and the environment.

Why gut health is becoming a bigger part of wellness travel

We are moving away from the idea that wellbeing can be reduced to individual categories, sleep over here, nutrition over there, mental health somewhere else. The gut–brain axis is a useful example of how interconnected those systems really are.

Sleep influences appetite and metabolism. Stress can affect digestion. Diet affects the microbiome. The microbiome produces metabolites that can interact with immune and nervous-system pathways. And the brain, in turn, sends signals back to the gut.

For wellness travellers, that opens up a more nuanced question: rather than asking what treatment will make me feel better, what can I understand about my body that might help me feel better for longer?

Where else can you explore gut health?

At Kamalaya in Koh Samui, the Enriched Gut program takes a holistic approach to digestive health and microbiome enhancement, combining nutritional guidance with traditional Asian therapies, yoga, pranayama and treatments including abdominal therapies. Kamalaya also offers pre-arrival functional testing, including advanced gut health and microbiome testing.

At Absolute Sanctuary in Koh Samui, gut health forms part of a broader detox and metabolic wellness philosophy. Its Gut Rejuvenation and Metabolic Detox programs combine nutrition, movement and targeted treatments, with an emphasis on supporting digestive and metabolic balance.

Santani Wellness Resort in Sri Lanka approaches digestive health through Ayurveda, where digestion is considered fundamental to energy, immunity and vitality. Its gut-focused programs combine personalised Ayurvedic consultation, nutrition and traditional therapies, alongside meditation and movement.

And at RAKxa in Bangkok, the dedicated Gut & Immunity Support Program combines modern diagnostics with traditional healing approaches, including personalised nutrition, abdominal therapies, acupuncture and other integrative treatments. RAKxa also incorporates prebiotic and probiotic-rich foods into its nutritional philosophy.

Together, these programs point towards an interesting shift in luxury wellness: the gut is no longer simply somewhere to treat digestive discomfort. It is increasingly being considered as part of the bigger picture of how we think, sleep, feel, age and function.

Interested in a Gut Health Wellness Retreat?

Want to know more about the six-day Gut–Brain Reset at Minos Palace, or explore gut health programs at any of my other wellness partners around the world? I can help you understand the different approaches, what each retreat offers, and find an experience that aligns with your goals and preferences.

If you’ve been thinking about taking some time for yourself and investing in your wellbeing, I’d love to assist.

Email hello@thewellnesstravelexpert.com or request a call back at a time that suits you here.

Once tights come back into circulation and the holiday suitcase is put away, the waxing appointment that seemed essential in June can start to look easy to postpone. Taking a break is entirely a matter of preference, but anyone who enjoys the results of regular waxing may find that their first appointment back in spring feels different from the ones they remember.

For Monica Ella Botros, managing director of Strip Hair Removal Experts, the seasonal shift is familiar, clients begin spacing out visits when legs and bikini lines are covered. She sees an advantage in the absence of a looming holiday, however. “Autumn is actually a great time to get into a really consistent routine because you don't have that pressure of suddenly wanting everything perfectly smooth for a holiday or event,” she says.

A longer gap can affect the result of that first appointment back. “After a long break, hairs are likely to be at different stages of their growth cycle, so you may not get quite the same smooth, consistent result from that first wax back,” Botros explains. It can take a few regular visits to return to a more even pattern, and there is also the question of comfort: “You may also notice that the first appointment back feels a little more uncomfortable simply because there's more hair to remove.”

Botros generally recommends an appointment every four to six weeks, although the right interval depends on the area being waxed, the client’s hair growth and how long they have been waxing. For someone hoping to maintain that routine, she advises against shaving between visits, which can leave hairs at different stages of regrowth by the next appointment. A therapist can help set a schedule around what a particular client’s hair is doing, rather than treating the calendar as a rule.

Autumn also changes the condition of the skin clients bring into the treatment room. “Dryness is probably the biggest seasonal change we see,” says Botros. “Cooler weather, central heating and heavier clothing can all contribute to skin feeling drier, while tighter layers and less breathable fabrics can sometimes increase friction around areas prone to ingrown hairs.” A routine that worked comfortably through summer may therefore need more attention between appointments, even if the timing of the wax stays the same.

Botros recommends keeping skin hydrated and exfoliating gently between visits, particularly where ingrown hairs are a concern. Timing matters as much as technique: “We'd recommend avoiding harsh exfoliation immediately before or after a wax though, as the skin can be more sensitive at this point.” Clients dealing with dryness do not need a more aggressive scrub; they need aftercare that accounts for how their skin feels as the weather and their clothes change.

The autumn conversation tends to be about the client’s own plans: whether they want to carry on waxing, whether they have shaved since their last visit, and whether heavier clothing has brought dryness or friction to their attention. Someone who would rather pause can do so; someone hoping for consistent results should know that the first wax after a long break may take more patience.

Starting or continuing in September leaves time for several appointments before spring, without asking one pre-holiday wax to deliver the result of a settled routine. As Botros puts it, “By the time spring and summer arrive, you're already in an established routine rather than trying to achieve your ideal result from one last-minute appointment.” For clients who choose to keep waxing, autumn offers the chance to find a rhythm that suits their hair and skin while there is no departure date to work around.

We respect your privacy.

Persistent acne can be frustrating, especially when you have tried different products or routines and still feel unsure about what to do next. For people searching for acne treatment in Philadelphia, professional guidance can make the process easier to understand. At About Face Aesthetics, the focus is on medical expertise, individual attention, education, and long term skin health.

About Face Aesthetics in Philadelphia provides personalized acne treatment with medically trained providers who focus on education, restraint, and long-term skin health. The practice offers more than 70 treatment options and has served Center City Philadelphia for over 15 years. Call 215-923-5001 or visit aboutfaceskincare.com to schedule a consultation.

A Thoughtful Approach to Acne Care

Acne concerns can affect people in different ways. Some clients may be looking for help after trying home routines, while others may want professional guidance before choosing a service. A thoughtful conversation can help clarify concerns, goals, and suitable choices without assuming the same plan is right for everyone. Education also matters. Clients should feel comfortable asking questions and learning what a service is designed to do, what it may involve, and what expectations are reasonable.

Personal Attention Matters

Personalized care means looking beyond a standard recommendation. The goal is to understand what you want to improve and discuss services that may fit those goals. You may have questions about professional treatments, skin care products, timing, or how different services fit into a broader plan. Those questions deserve straightforward answers. The purpose is not to pressure you into doing more. It is to help you understand what may be appropriate for your concerns.

How Medical Training Supports Better Conversations

Medical training is an important part of the practice’s safety first philosophy. Medically trained providers can explain services, discuss expectations, and help clients understand the treatment process in simple language. That background does not mean every concern needs an aggressive response. A measured approach remains part of the decision making process. A careful recommendation may involve keeping things simple or avoiding a service that does not fit your goals.

When exploring acne care in Philadelphia, it is reasonable to ask why a particular service is being discussed, what you may expect from it, and what other choices could be considered. An educational conversation gives you useful information before you decide how to proceed.

What Restraint Means in Aesthetic Care

Restraint is about making thoughtful choices instead of doing more simply because more services are offered. The philosophy at About Face Aesthetics favors refinement, natural looking results, and long term thinking. For someone concerned about acne, that means keeping the conversation centered on individual needs rather than trends or dramatic promises.

It also means being honest about limitations. No responsible aesthetic plan should guarantee perfection or a specific result. Individual results may vary, so transparency matters. Understanding what a service can reasonably offer supports informed decision making.

More Than 15 Years Serving Philadelphia

About Face Aesthetics has served Philadelphia for more than 15 years from its Center City location. That history supports a brand philosophy built around personal attention, medical expertise, refined results, and lasting client relationships.

The practice offers more than 70 treatment options across medical aesthetics and skin health. This broad range allows discussions to stay focused on individual goals without presenting one treatment as the answer for everyone. Clients often research aesthetic services before contacting a provider. Questions are welcome, and taking time to understand different choices is encouraged.

Setting Clear Expectations

Good aesthetic care should include realistic conversations about what a service may and may not do. Promising perfection does not fit a philosophy based on restraint and responsible guidance. Before moving forward, clients can ask about the purpose of a treatment, what the experience may involve, expected timelines, possible limitations, and follow up.

These details can make the process easier to understand and reduce uncertainty. A realistic outlook also supports long term skin health. The goal is to consider how each decision fits into a broader plan for your skin rather than focusing only on a quick change.

Starting the Conversation

If persistent acne has led you to seek professional guidance, the next step can begin with learning more about the choices that may fit your goals. The team can answer questions, explain relevant services, and help you better understand the process. For information about acne treatment in Philadelphia or consultation availability, call (215) 923-5001 or visit aboutfaceskincare.com.

Conclusion

Choosing professional acne care should feel informed, personal, and comfortable. Restraint helps keep the focus on thoughtful decisions, while medical training supports education and a safety first mindset.

At About Face Aesthetics, the goal is to provide refined care without pressure or unrealistic promises. If you are considering professional help for acne, the team can explain relevant services and help you determine your next step. Call (215) 923-5001 or visit aboutfaceskincare.com to learn more.

FAQs

How can I learn more about acne treatment options?

Call (215) 923-5001 or visit aboutfaceskincare.com to ask about consultation availability and relevant services.

Does the practice only focus on injectables?

No. Expert injectables are a primary focus, but the practice offers more than 70 treatment options across medical aesthetics and skin health.

What makes this approach different?

The practice emphasizes medical expertise, individual attention, thoughtful guidance, and long term thinking rather than dramatic promises.

How do I get started?

Contact the team by phone or through aboutfaceskincare.com to ask about consultation options and next steps.

The post Why Restraint and Medical Training Matter for Acne Care in Philadelphia appeared first on About Face Aesthetics.

Choose a rucking backpack for a traditional ruck, a longer route, or any session that requires water and gear. A close-fitting weighted vest usually feels cleaner for weighted walks, stairs, and bodyweight training with direction changes.

There’s no universal winner. Load position, fit, session type, and what you need to carry change the answer. Match the tool to the workout, then use the fit and progression checks below to build a loaded walking workout without turning your first session into a grind.

Rucking Backpack vs. Weighted Vest: Quick Answer

When comparing a weighted vest vs. a rucking backpack, choose the pack for traditional rucking, heavier loads, storage, and longer routes. Choose the vest when you want compact resistance for walks, stairs, and strength circuits. In a rucking backpack vs. weighted vest matchup, the better choice fits the session and stays put as you move.

Can a Weighted Vest Replace a Rucking Backpack?

A weighted vest can replace a rucking backpack for short loaded walks or mixed circuits, but it cannot replace the storage and rear-load practice of a purpose-built ruck. TRX HexGrip™ Weight Vests keep the load close with adjustable shoulder and waist straps, which suits stairs, squats, step-ups, and quick position changes. Choose the vest when freedom of movement matters more than carrying gear. Choose the ruck when the pack itself is part of what you are training.

How a Rucking Backpack and Weighted Vest Load Your Body

Both tools add weight. Where that weight sits is the real difference. A backpack carries most of the load behind you, and a vest spreads it across the front and back of your torso.

That distinction changes how you find balance, hold your trunk, and manage each step. A systematic review of load carriage and postural stability found that load magnitude and placement can affect postural sway. It did not establish one tool as universally safer. Your response still depends on the load, fit, terrain, pace, and experience.

Rucking Backpack Weight Distribution: Behind the Torso

A rucking backpack places its load behind your center of mass. As the load rises, you may naturally lean forward to keep your balance. That is not automatically a problem, but an obvious change in posture tells you the load or fit needs attention.

The pack’s main advantage is capacity. You can carry water, a layer, snacks, and other essentials without adding a second bag. That makes a dedicated ruck a practical fit for traditional rucking, longer walks, and outdoor routes where you need more than weight alone.

Packing matters. Keep dense weight high and close to your back, secure it so it cannot slide, and tighten the shoulder and chest straps enough to limit bounce. If the pack includes a hip belt and the load calls for it, use the belt to share pressure. A load that shifts with every step makes your body solve a new balance problem over and over.

Weighted Vest: Load Close to the Torso

A weighted vest holds resistance close to your body. When the front and back are loaded evenly and the vest fits snugly, the setup can feel more centered than a rear-loaded pack.

That close fit works well for weighted vest walking, stair sessions, step-ups, squats, and strength circuits. Your arms stay free through direction changes, and a stable vest stays out of the way as you move from walking to standing exercises.

You’ll notice the downsides fast. Extra fabric can make a vest hot, a loose fit can bounce or rub, and cranking the straps down can crowd your breathing. Storage is scarce, too, so check the model’s capacity before you buy.

Rucking Backpack vs. Weighted Vest by Workout Goal

Match the tool to the work in front of you. For rucking, a weighted vest vs. backpack decision comes down to the session. Traditional rucking favors carrying capacity and storage. Circuits favor a close load that follows you through position changes. For a straightforward weighted walk, either one can work if it stays secure and preserves your natural stride.

The “better” column is a starting point, not a rule. A well-fitted backpack beats a bouncing vest, and a secure vest beats a poorly packed bag. Test the exact tool you plan to use, not the category.

Think about the environment, too. A vest’s extra torso coverage can feel warm on a humid route, but a backpack may concentrate pressure at the shoulders and back. On uneven ground, either tool demands more attention than it does on a flat path. Start with the simpler route before stacking challenges.

Specificity matters if you are preparing for an event. Train with the type of pack, weight position, footwear, and terrain you expect to use. If your goal is general fitness or weight-vest training, you have more freedom. Choose the setup you can adjust easily and use with clean, repeatable movement.

Choose a Rucking Backpack If You Want Traditional Rucking

The best backpack for rucking is a dedicated model when the walk itself is the main event. It is built for carrying a rear load over distance, and it gives you room for water, weather layers, and the small items that make an outdoor session smoother.

Purpose-built rucks become more useful as mileage or load increases. Supportive straps, a stable weight sleeve, and a shape that holds the load near your back can reduce constant adjustments. A stable pack lets you settle into your pace.

For rucking beginners, a regular backpack can work with a light load, but it has limits. Soft school or commuter bags may sag, put a hard object against your back, or let the weight swing. Wrap or pad the load, keep it secure, and stop using the bag if the seams, straps, or shape are not holding up.

Backpacks work best for distance and storage. A vest often works better for floor exercises, quick transitions, and repeated step-ups because a pack can swing or get in the way. Match the equipment to the movement.

Before a longer route, test access to your water and essentials with the pack on. Small friction points become big distractions after an hour. A pack that carries plenty but forces you to stop and unpack for every sip may be less useful than a simpler setup.

Choose a Weighted Vest If You Want Resistance That Moves With You

Choose a weighted vest when you want resistance without a bag behind you. A snug vest is a natural fit for weighted walking, stairs, and bodyweight strength work because the load stays close as you change positions.

The TRX HexGrip™ Weight Vest uses adjustable shoulder and waist straps to help you dial in a stable fit. That adjustability matters because less shifting means fewer distractions and more freedom to focus on your movement. TRX offers HexGrip Weight Vests in 10-, 20-, and 40-pound options, so check the model and available load before choosing.

For a simple weighted vest bodyweight workout, pair a walk with controlled squats, step-ups, and incline push-ups. Keep each rep smooth. If the vest changes your depth, breathing, or joint position, reduce the load or remove it for that exercise.

Mix vest work with an unloaded TRX Suspension Trainer™ circuit. Rows, Squats, and Chest Presses cover pulling, lower-body strength, and pushing without pretending loaded walking is a complete strength program. The vest adds one kind of challenge. The straps let you scale angles and movement control in another.

How to Start With Loaded Walking

Start with a walk you can already complete comfortably without added weight. Choose a familiar route, fit the backpack or vest, and use a load that lets you keep your normal posture, stride, and breathing.

Finish your first few loaded walks feeling capable of more. Your feet, shoulders, and trunk need time to adapt to the work, and you’re still learning how a secure fit feels. Feeling ready to repeat the session is a good sign.

If you have back, neck, joint, balance, heart, respiratory, bone-density, or pregnancy-related concerns, talk with your healthcare provider before starting loaded walking. The same applies if you are returning after a long break or managing symptoms that affect how you walk.

Start Lighter Than You Think

If you are deciding how much weight to start rucking with, no single percentage works for everyone. Training history, body size, route, equipment, and comfort all matter. A light load that preserves your movement is more useful than a neat number that changes your gait.

Keep the first route short and predictable. Flat ground makes it easier to notice what the load is doing without adding hills, loose surfaces, or stairs to the mix. At the end, check your feet for hot spots and note any shoulder pressure, rubbing, numbness, or unusual fatigue.

Repeat the same setup before you add more. If you want more context on load selection, TRX’s guide to how heavy a weighted vest should be can help you think through goals and experience. Use guidance as a starting point, then let clean movement and recovery decide the next step.

Change One Variable at a Time

Progress one variable at a time. Choose duration, distance, pace, terrain, or load, and keep the others steady. If you change several at once, the cause of a hot spot, form breakdown, or rough recovery becomes harder to identify.

Repeat a comfortable route first. For the next step, add a few minutes or a little distance with the same weight. Let that version feel familiar before you raise the load or add hills, then save the other change for a later training block.

The Defense Centers for Public Health notes that gradual progression, equipment adjustment, and attention to early rubbing, strain, or numbness matter in foot-marching preparation. Its examples come from military training, so do not copy the distances or loads as a general fitness prescription. Take the broader lesson. build capacity gradually and respond early when your equipment or body sends a warning.

Run a Fit and Form Check

For a backpack, check where the weight sits before you leave. It should stay high and close instead of pulling away from your back. Tighten the shoulder straps evenly, use the chest strap without squeezing your breathing, and walk a few minutes to test bounce.

For a vest, distribute the weight as evenly as the design allows. Secure every closure, confirm that you can take a full breath, and move your arms through their normal range. Test a squat and a step-up before you head out.

Keep your head over your shoulders, preserve a natural stride, and prevent the load from slamming or swaying. Stop and adjust if you feel sharp pain, dizziness, numbness, joint pain, persistent rubbing, or a noticeable change in your gait.

Weighted Vest Fit: How Should It Feel Without Bouncing?

A weighted vest should move with your torso without crowding your breathing or shoulder motion. Set the TRX HexGrip Weight Vest's adjustable shoulder and waist straps before you add intensity, then test a full breath, arm swing, squat, and step-up. If the vest slides, rubs, or changes your stride, tighten the fit or lower the load. A secure fit matters more than the number printed on the vest.

Frequently Asked Questions

Use these quick answers to match your equipment, load, and training plan to the way you move.

Does a Weighted Vest Count as Rucking?

Rucking with a weighted vest instead of a backpack can still create a loaded walk, but traditional rucking uses a backpack or rucksack. The training demand depends more on the total load, fit, pace, terrain, and duration than on what you call the session. Choose the tool that best matches the activity you want to practice.

Can a Regular Backpack Work for Rucking?

A backpack cannot act exactly as a weighted vest because it carries the load behind you. Still, a sturdy regular backpack can work for light beginner loads if it fits comfortably and keeps the weight from shifting. Pad hard objects, avoid loose dumbbells, and inspect the straps and seams. A dedicated ruck becomes worthwhile for longer distances, recurring sessions, heavier loads, or better load stability.

What Are the Main Downsides of Rucking?

Common problems include foot hot spots, shoulder pressure, heat, fatigue, and posture changes when load or distance climbs too quickly. Those are training risks you can often manage with better fit, gradual progression, recovery, and an early adjustment. Stop if you feel sharp pain, numbness, dizziness, or a persistent change in how you walk.

Can You Combine Loaded Walking With Strength Training?

Yes. Treat loaded walking as one conditioning tool inside a balanced program. Pair it with squats, hinges, pushes, pulls, carries, and mobility work, including TRX weight vest workouts and Suspension Trainer Rows, Squats, and Chest Presses.

You do not need the load for every exercise. Remove it whenever it compromises your position, breathing, range of motion, or control. Quality movement wins.

Choose the Right Rucking Backpack or Weighted Vest

Choose a rucking backpack for traditional load carriage, longer routes, and sessions where storage matters. Choose a weighted vest for close-fitting resistance that moves with you through walks, stairs, and functional strength training.

Make fit your first filter. TRX HexGrip Weight Vests use adjustable shoulder and waist straps to help keep the load close through walks, stairs, and strength circuits. Start with the lightest available option that supports clean movement and leaves room to progress.

The best tool is the one that fits well, supports consistent training, and lets you progress without changing your form. Explore TRX weighted vests, then pair loaded walking with strength sessions in the TRX App™ or on the Suspension Trainer to keep your training balanced.

Summer in Philadelphia often means more time outside, from weekend walks and outdoor dining to vacations and special events. If you are considering a laser treatment during the warmer months, sun protection should be part of your treatment conversation from the beginning.

About Face Aesthetics in Philadelphia advises that sun protection is an essential part of laser treatment aftercare during summer. Recommendations vary by procedure and individual skin type, so patients should discuss outdoor plans, sunscreen options, and timing with their provider before booking. Call 215-923-5001 or visit aboutfaceskincare.com to schedule a consultation.

At About Face Aesthetics, we believe informed care includes understanding what may happen after your appointment. Laser treatments differ in purpose and recovery needs, so the right guidance depends on the procedure, your skin, and your treatment plan.

Sun Protection Is Part of Responsible Laser Aftercare

Depending on the procedure, treated skin may temporarily feel sensitive or appear red. Sun exposure can also become a concern during recovery. This does not mean every laser treatment requires the same precautions. It means you should understand the instructions connected to your procedure before making summer plans.

Why Summer Timing Deserves a Conversation

A laser appointment does not happen separately from the rest of your schedule. Travel, outdoor celebrations, beach days, and regular time outside may affect when a treatment fits into your plans. Tell your provider about upcoming activities during your consultation. You can then discuss whether the timing is appropriate and what sun protection may be recommended.

Sun Protection Is More Than Sunscreen

Sunscreen may be one part of a sun protection plan, but it is not the only consideration. Your provider may also discuss limiting direct exposure, seeking shade, wearing protective clothing, or temporarily changing outdoor activities. Recommendations will depend on the treatment and the stage of recovery.

Ask which sunscreen is appropriate, when it can be applied to the treated area, and how often it should be reapplied. Do not assume that your regular products are suitable immediately after every laser procedure. Follow the instructions provided for your skin and treatment.

Why General Online Advice Is Not Enough

Online articles and social media posts often present laser aftercare as one routine for everyone. In reality, “laser treatment” can refer to procedures with different goals and effects on the skin. Advice that is appropriate after one treatment may not be right after another. Your skin type, medical history, current products, medications, and recent sun exposure may also affect treatment planning.

What to Ask Before Your Appointment

Before treatment, ask how long you may need to be careful about sun exposure and whether outdoor plans should affect your appointment date. You can also ask what products to pause, when to restart your normal skin care routine, and what temporary skin responses may be expected.

It is also helpful to know when you should contact the practice. If you notice something unexpected or are unsure whether your skin is recovering normally, reach out instead of relying on general online advice.

Planning Laser Treatments During a Philly Summer

Summer does not automatically rule out every laser treatment. The important question is whether you can follow the guidance associated with the procedure you are considering.

If you spend significant time outside, have a vacation planned, or know that avoiding direct sun may be difficult, mention it before booking. An honest discussion can help you understand your options and make an informed decision about timing.

Conclusion

Sun protection after a laser treatment is not simply a reminder at the end of an appointment. It is part of responsible treatment planning. Understanding when to limit exposure, which products to use, and when to contact the practice can help you feel more prepared during recovery.

To discuss laser treatments in Philadelphia and learn what aftercare may involve, call About Face Aesthetics at (215) 923-5001 or visit aboutfaceskincare.com to schedule a consultation. Aftercare needs and treatment responses vary by person and procedure. Always follow the instructions provided by your treating professional. Individual results may vary.

Frequently Asked Questions

Can I have a laser treatment during summer?

It may be possible, depending on the procedure, your skin, recent sun exposure, and your ability to follow the recommended aftercare. Discuss your schedule and outdoor plans with your provider.

Should I avoid the sun after a laser treatment?

Recommendations vary by procedure. Your provider can explain whether you should avoid direct exposure, use protective clothing, apply a specific sunscreen, or make other temporary changes.

Can I use my normal sunscreen after treatment?

Do not assume every product is appropriate immediately after every laser procedure. Ask your provider which sunscreen to use and when it is safe to apply it.

How can I ask about laser treatment aftercare?

Call (215) 923-5001 or visit aboutfaceskincare.com to contact the About Face Aesthetics team in Center City Philadelphia.

The post What Summer Sun Protection Means After Laser Treatments in Philly appeared first on About Face Aesthetics.

Last updated September 10, 2026

Feeling foggy, forgetful or just mentally maxed out? Your next getaway might be exactly what your brain craves: a cognitive health retreat.

Granted, America is getting older, yet that doesn’t mean we need to slow down mentally. After all, it’s no longer just about lifespan. We want mental clarity and emotional steadiness, not only more years. As a result, brain health is becoming a cornerstone of the wellness conversation.

The good news? Research shows that lifestyle plays a pivotal role in keeping our minds sharp. Think nourishing food, quality sleep, regular movement and steady stress care. Furthermore, the brain? It’s more adaptable than we realize. Neuroplasticity means it can keep growing, shifting and thriving at any age.

Meanwhile, the wellness world is catching on. Forget one-size-fits-all spa treatments. Today’s most forward-thinking retreats are going deeper, offering experiences designed to boost memory, improve focus and support long-term cognitive health. Get there now, and you join the curious travelers shaping what comes next.

From sunrise breathwork in Thailand to neurofeedback sessions on the Spanish coast, these seven cognitive health retreats intertwine luxury, science and soul to help travelers recharge their most essential asset: the brain.

What to Expect at a Cognitive Health Retreat

Still a rarity on most travel itineraries, brain-focused programs look different from a standard spa weekend. Most begin with an assessment of your memory and mental speed. From there, the work splits into two tracks: technology and daily habits.

On the tech side, brain mapping and neurofeedback show how your mind is working. Gentle electrical or vagus nerve stimulation then helps calm an overactive system. Some clinics add red-light therapy to support cellular repair. Most of it asks little of you. In many sessions, the brain does the work as you rest.

The habit side runs quieter, but matters just as much. Sleep, nutrition, breathwork and movement anchor nearly every program. Coaches then help you carry those changes home, where the real results take shape.

Now for some honesty. This field is still young, and spending on mental wellness has outpaced the science. The Global Wellness Institute expects the market to reach roughly $330 billion by 2027, up from $180 billion in 2022. Demand is clearly real, and so is the need to choose carefully.

The strongest programs promise something measured rather than miraculous. You get a clear read on how your mind works today, plus the tools to keep it sharp for years.

Your Brain on Wellness: Seven Cognitive Health Retreats 

Wellness resorts are beginning to move beyond spa treatments and juice cleanses, turning their attention to something deeper: cognitive longevity.

In fact, from brain-boosting meals and memory-enhancing therapies to sleep optimization and mindfulness practices, these experiences are designed to nurture mental clarity and emotional resilience. Here are some of the best retreats putting brain health front and center.

1. Kamalaya Wellness Sanctuary — Cognitive House Program

Kamalaya takes a beautifully holistic view of brain health. The Thai retreat treats mental clarity like a house, built one supportive layer at a time. Its Cognitive House program combines neuroscience with traditional healing to strengthen memory and emotional resilience.

Guests work through core pillars such as sleep quality and stress response. Daily treatments, supplements, breathwork and coaching fill out each day. The result feels deeply nourishing for anyone mentally foggy or overloaded.

2. SHA Wellness — Cognitive Boost Program

At SHA, luxury and hard science share equal billing. The Cognitive Boost program works to build neuroplasticity and slow cognitive decline. The plan suits anyone noticing early memory lapses or mental fatigue.

Advanced therapies anchor the work, from brain mapping and neurofeedback to gentle neuromodulation. Personalized nutrition and stress care round it out. SHA ranks among the strongest options for long-term brain health.

3. Six Senses — Mind Your Brain Program

With outposts from Ibiza to the Maldives, Six Senses leans into immersive wellness. The Mind Your Brain program, built with brain health experts, fits right in. Sessions span biohacking, breathwork, sleep tracking and cognitive assessments. The goal is sharper focus and better sleep.

Nourishing meals and time in nature complete the stay, plus the brand’s signature spa therapies. Altogether, it lands as an ideal reset for anyone feeling mentally stretched.

4. Lanserhof Tegernsee — Brain Health Program

Lanserhof Tegernsee brings German precision to holistic brain care. Their Brain Health program stands at the leading edge of neurodegenerative prevention.

Testing runs deep here, from cognitive performance checks to microbiome analysis and targeted blood work. The results flag inflammation and genetic risk early. The retreat speaks to anyone noticing subtle memory changes. Future-minded guests use it to protect their cognitive health for the long run.

5. Clinique La Prairie — Brain Potential Program

This Swiss retreat brings advanced neuroscience together with holistic wellness over seven days. The Brain Potential program balances high-tech diagnostics with brain training that actually feels good.

MRI scans and genetic testing supply the rigor. AudioVitality sound therapy then turns cognitive work into something genuinely pleasant. Clinique’s program fits brilliant minds eager to stay sharp, or anyone ready to give their brain a real vacation.

6. Sensei Lānaʻi — Cognitive Foundations Program

Sensei spreads its wellness across two striking backdrops: the desert near Palm Springs and the cliffs of Lana’i, Hawaii. Its Cognitive Foundations program skips the heavy clinical feel for something more lifestyle-driven.

Guests start with assessments that gauge how quickly and clearly the mind works. From there, coaches build personalized drills around six everyday levers: sleep, stress, movement, nourishment, learning and connection. Call it a brain tune-up wrapped in serious natural beauty.

7. Carillon Miami Wellness Resort — Stress & Sleep Focus

On the sand in Miami Beach, Carillon brings cognitive health back to two basics that quietly run everything: stress and rest. Its oceanfront spa ranks among the largest in the country and runs circuits built to calm the nervous system and improve sleep.

The philosophy is refreshingly simple. Manage stress, protect sleep and sharper thinking tends to follow. For travelers who want brain benefits without brain scans, Carillon offers an easygoing, beach-side entry point into the category.

About Vacayou

At Vacayou [pronounced VACAY – YOU], we believe that travel has the power to change lives. The power to revive, rejuvenate and redirect your inner wellness warrior. And that’s why we’re here. Vacayou brings the world of wellness travel to you!

No matter how far or how adventurous, our team scours the globe to curate the best in wellness travel. However, the booking process can often be time-consuming and complicated. We’ve simplified your search for wellness and active vacations with Vacayou’s Instant Book, so your dream wellness getaway is now just one click away.

Start the trip of your lifetime today with Vacayou. We are here to help create a healthier global community through wellness and active travel.

To keep up with the latest wellness trends and experiences, be sure to subscribe to our newsletter.

The post Why Smart Travelers Prioritize Cognitive Health appeared first on Vacayou Travel.

A series of articles published in the Annals of Internal Medicine recommending people just keep eating their meat was decried by nutrition researchers as “irresponsible and unethical,” a “travesty of science,” an “assault on public health,” and the “most egregious abuse of evidence” that they had ever seen. There were calls for retraction even before it was published from eminent public health leaders, including a former U.S. Surgeon General, a former president of the American College of Cardiology, and the directors of preventive medicine and nutrition institutes from Harvard, Yale, Tufts, and Stanford. In my last blog, I explained the how, the method by which they manipulated the science, but never really got to the why.

As I discuss in my video Conflicts of Interest in the Annals of Internal Medicine Meat Studies, the lead author’s similar attempt to discredit the sugar guidelines was explicitly paid for by an industry front group funded by the likes of Coca-Cola, Dr. Pepper, Mars candy bars, and Pepsi. But if you look at the panelists’ declared conflicts of interest in the meat paper, they all say they didn’t have any, including the lead author, Bradley Johnston. He was involved in the sugar study, whose primary funder wasn’t just representing Big Soda and Big Candy, but the likes of McDonald’s and Cargill, one of the largest meat packers in the world.

Yet, Johnston didn’t disclose that as a potential conflict of interest when he switched from exonerating sugar to exonerating meat. What did he have to say for himself? “That money was from 2015, so it was outside of the [mandatory] three-year period for disclosing competing interests.” Even though the sugar study was published in 2016, he got the money for it in 2015. The meat paper was published in 2019. This is the same guy who said the industry front group had no role in writing their paper until the Associated Press revealed the truth—emails showed the group sent “requested revisions” to the authors—and the journal had to publish a correction.

But Johnston doubled down this time, saying “it is tenuous at best” to suggest that his previous work on sugar influenced how his team made the new meat recommendations. The important thing is, he said, “We have no relationship with the meat industry.” Oh really? A few months later, the truth came out. There was a correction to the so-called NutriRECS panel meat recommendation. Oops—Bradley Johnston failed to indicate he had gotten a grant from Texas A&M AgriLife Research, which gets millions of dollars a year from the meat industry to do things like run Beef Boot Camp, espouse the health benefits of beef brisket, or promote the celebration of National Bacon Day. After all, “Texas A&M AgriLife Extension serves Texas pork producers” to improve “pork producer profitability,” according to its website. This is the group that not only gave Dr. “No-Relationship-with-the-Meat-Industry” Johnston a direct grant for over $75,000, but it officially joined the whole NutriRECS consortium to provide, as Johnston explained, “generous support” that will “impact nutrition-related decision-making and policy in Canada, the U.S. and beyond.”

Yet none of this was disclosed in the paper. Not even any potential conflicts of interest were mentioned, despite the fact that they had formed a partnership with an arm of Texas A&M University partially funded by the beef industry to the tune of millions of dollars a year from the beef industry alone. In fact, one of the authors who claimed to have no conflicts of interest, Patrick Stover, is the director of AgriLife. And a month before the meat paper was published, Johnston was offered a tenured position at Texas A&M AgriLife. He had accepted the job and was already working there when the paper was published—but didn’t think to mention it.

So, when the Annals of Internal Medicine initially sent out a press release, which it later corrected, saying there was “no need to reduce red or processed meat consumption for good health,” it may have been simply “acting as a mouthpiece for meat-industry propaganda.” One commentary concluded that the “misleading recommendations are not intended to convince scientists, who clearly understand the nature of the relationship between meat and health and, for that matter, sugar and health. This pseudoscience is presented solely to create doubt and confusion in the wider population.” Frankly, “[i]ndustry will do what it needs to do to push as much of its product on the world as it can. Industry will do what it needs to do to obfuscate the relationship between its products and human and planetary health; they have done it with tobacco, fossil fuels, [Monsanto’s Roundup], sugar, and now meat.”

Doctor’s Note

There’s a reason The Food Industry Wants the Public Confused About Nutrition.

This is the fifth in an eight-part series on how industries impact dietary and health guidelines. If you missed the first four parts, check out related posts below.

Stay tuned for:

• The Meat Papers Contradicted Their Own Data
• How Big Meat Distorted the Evidence
• How Many Minutes of Life Does a Burger Cost?

Spring is a useful time to review your skincare goals and notice what may have changed since winter. A professional visit can help you understand your options and decide whether a treatment plan suits your current concerns and schedule.

About Face Aesthetics in Philadelphia offers spring skin consultations for anyone looking to refresh their routine with medically trained guidance. With more than 70 treatment options including Botox, fillers, Sculptra, and PRF, the practice focuses on personalized care and natural results. Located near Rittenhouse Square, call 215-923-5001 to schedule.

A Thoughtful Approach to Your Spring Skin Refresh

At About Face Aesthetics, each visit starts with your goals and questions. Our approach combines medically trained expertise, clear education, and personalized care. The aim is to help you make informed choices that support refined, natural looking results without pressure, unnecessary treatment, or attention to passing beauty trends alone, responsibly.

Spring Can Be a Good Time to Reassess

Cold weather, indoor heat, and changes in daily habits can affect how your skin looks and feels. You may notice dryness, uneven texture, or a dull appearance as the season changes. That does not mean you need to start a new treatment right away.

A spring skin refresh can begin with something simple: reviewing your current routine and deciding whether professional guidance would be useful. A consultation gives you time to explain what you have noticed and learn which options may suit your needs. The purpose is not to start over. It is to make careful adjustments based on where your skin is now and what you would like to improve over the coming months.

You Do Not Need to Choose a Treatment First

Many people postpone scheduling because they are unsure which service to request. You do not need to arrive with a treatment already selected. You can start by discussing your concerns, previous experiences, and the type of result you hope to achieve. We offer more than 70 treatment options, including expert injectables such as Botox, dermal fillers, Sculptra, and platelet rich fibrin, also called PRF. This range keeps the discussion focused on your needs rather than forcing every concern into one treatment category.

When considering medical aesthetics, clear explanations matter. Your provider should explain what each option is intended to address, what the process may involve, and why it may or may not be appropriate for you. Individual recommendations and results vary, so personal assessment is important.

Refinement Should Come Before Trends

Spring often brings new beauty advice, product launches, and social media trends. Some may be useful, while others may not suit your skin, schedule, or preferences. A responsible approach looks beyond what is popular and focuses on long term skin health. Founder Naomi Fenlin, LME, CME, built About Face Aesthetics around personal care, restraint, and refinement.

That philosophy is especially important when discussing expert injectables, where thoughtful recommendations and realistic expectations matter more than dramatic change. You should feel comfortable asking why a treatment is being suggested, what its limitations are, and whether another option may be more suitable. Good guidance should help you understand your choices without making you feel rushed.

What to Expect During Your Visit

Your appointment may begin with a conversation about your current concerns and what you would like to improve. You may also want to ask about maintenance, timing, recovery, and how a treatment could fit into your routine. Our team can explain suitable options in clear language. You do not need to make an immediate decision.

Some people are ready to move forward after a consultation, while others prefer time to consider the information. Both choices are reasonable. This approach makes a skin refresh more useful because the focus stays on informed planning. Our goal is not to recommend more treatment. It is to help you understand what may support your goals and what may not be necessary.

Experience and Location Both Matter

Choosing a provider involves more than finding a convenient appointment. Training, communication, treatment philosophy, and experience all influence the quality of your visit. We have served Philadelphia for more than 15 years. We are located in Center City, near Rittenhouse Square, making it convenient for clients who live or work nearby.

For anyone researching medical aesthetics in Philadelphia, an established practice can offer valuable perspective. Experience may help a provider recognize when a subtle approach is more suitable and when treatment should be delayed or reconsidered.

Conclusion

Spring can be a helpful time to review your skincare goals, but it should not create pressure to book a treatment you do not need. A thoughtful visit should give you useful information, realistic expectations, and the freedom to decide what feels right for you.

To schedule a consultation with About Face Aesthetics, call (215) 923-5001 or visit aboutfaceskincare.com. Current hours and appointment availability can be confirmed directly with the practice.

Frequently Asked Questions

Do I need to know which treatment I want before scheduling?

No. You can begin by discussing your concerns and asking which options may be appropriate for your goals.

What treatments can I discuss during a consultation?

We offer more than 70 options, including Botox, dermal fillers, Sculptra, PRF, skincare services, and expert injectables.

Are injectable treatments suitable for everyone?

No. Suitability depends on individual goals, health considerations, and professional assessment. Recommendations should always be personalized.

Where is the practice located?

About Face Aesthetics is located at 1015 Chestnut Street, Suite 520, Philadelphia, PA 19107.

How can I schedule a visit?

Call (215) 923-5001 or visit aboutfaceskincare.com to request an appointment and confirm current availability.

The post Why Spring Is a Good Time for a Skin Refresh in Philadelphia appeared first on About Face Aesthetics.

Why does my whey protein clump? It usually happens when the powder wets unevenly, the liquid ratio or temperature works against you, or your mixing method does not create enough movement. Hard clumps already in the tub usually point to moisture exposure instead. Spot which problem you have first, and the fix gets much easier.

Use the repeatable mixing method below and compare powders by texture, label, and routine. No formula or tool guarantees a perfectly smooth shake. Still, the right order, enough movement, and a powder suited to your routine can make stubborn lumps less common.

Why Whey Protein Clumps in the First Place

Whey powder has a few jobs to do before it becomes a drink. If your protein powder is not dissolving evenly, poor wetting may be the bottleneck. Each particle needs to get wet, sink, break apart, and spread through the liquid. Research in the Journal of Dairy Science on dairy powder rehydration found that poor wettability can slow the whole process, which helps explain why powder structure and mixing order matter.

Picture the last stubborn lump at the bottom of your shaker bottle. The outside is wet, but the middle can still be bone-dry. A full scoop dropped into one spot lets the outer layer hydrate first, creating a gummy shell around untouched powder.

Formula choices such as particle size, agglomeration, processing, and wetting ingredients can change how quickly powder disperses. Your setup counts too.

Too little liquid crowds the particles. Powder added before the water can stick to the base, and early ice chills and thickens the drink before the whey spreads out.

When protein powder clumps in milk, cold milk’s thicker texture may make the lumps easier to notice. The same problem can happen in water. Order, ratio, temperature, and mixing force still run the show.

How to Mix Whey Protein Without Clumps

Read the label before grabbing the scoop. Serving sizes and formulas vary, so begin with the stated amount of powder and liquid. Follow this sequence.

• Pour liquid into the container.

• Add the measured powder.

• Leave space at the top.

• Mix hard.

• Pause briefly, then mix again if dry pockets remain.

If protein powder clumps in water, start with a cool or room-temperature liquid to give it more time to wet before ice chills and thickens the drink. For an icy shake, mix the whey first, then add ice. Tiny change, smoother payoff.

Use a Shaker Bottle or Blender

Pour the liquid into your shaker before adding the measured powder. Lock the lid, check the cap, and shake through a full range of motion. Leave a little open space so liquid can travel through the powder.

Give the shake a short rest before judging it. Foam across the top can settle on its own, but pale, chalky pockets usually need more mixing. Shake again if you still see those pockets instead of adding extra powder.

With a blender, add your liquid and other ingredients first, with whey near the end. Blend only until everything disperses. Longer blends may swap lumps for a head of foam.

Mix It Smoothly Without a Shaker

To mix protein powder without a shaker or blender, use a whisk, milk frother, or fork in a wide cup. Each creates more useful movement than a spoon. You need enough room to cut through the liquid from several angles. A jar with a tight lid works too, as long as you leave space inside and confirm the lid will not leak.

Try the paste method for a powder that keeps fighting back. Stir the serving into a small splash of liquid until it forms a smooth slurry, then add the rest little by little as you stir. This extra minute helps keep a dry center from hiding inside a wet shell.

How Should You Mix Clear Whey Without Extra Foam?

Clear whey usually mixes best with cold water and a hard shake, followed by a short rest so the foam can settle.

TRX Nutrition™ Electrolyte + Clear Whey is built for a light, juice-like drink. Follow the label’s water amount, shake it cold, and skip the blender if the directions don’t call for one. It contains milk.

Add Whey to Coffee, Oatmeal, or Other Hot Foods

To mix protein powder into coffee, let the drink cool slightly before the powder goes in. Whey dumped straight into boiling coffee or bubbling oatmeal can form curdled-looking bits. High heat can change the protein structure, and a concentrated scoop has little room to spread.

Try tempering instead.

• Stir whey with cool or room-temperature liquid until smooth.

• Add the slurry to warm coffee or food a little at a time.

• For oatmeal, stir whey in after cooking or distribute it through the dry ingredients when the recipe and label directions call for that method.

Does Clumping Mean Your Protein Powder Has Gone Bad?

A few soft lumps in a fresh shake often point to mixing trouble rather than spoilage. When the dry powder looks normal and was stored as directed, check the wetting, ratio, temperature, and technique first.

Hard caking inside the pouch or tub needs a closer look. Check for moisture, damaged packaging, discoloration, an odd smell, or a changed taste.

Follow the package date and storage directions. If product safety is unclear, skip the serving and contact the manufacturer.

Keep future scoops dry. Close the package tightly and store it in the cool, dry spot named on the label. Even steam from a kettle or a damp scoop can add moisture, leaving tomorrow’s shake harder to mix.

When Does Protein Plus Electrolytes Fit the Same Workout?

A protein-and-electrolyte blend makes sense when hydration and protein belong in the same training window.

TRX Nutrition™ Electrolyte + Clear Whey pairs 15 g of hydrolyzed clear whey isolate with 845 mg of electrolytes in one lemonade-flavored serving. It supports both goals in one drink, so it may fit long or hot sessions better than a protein-only option. Short workouts between regular meals may call for less. The product contains milk and should complement balanced meals.

What Makes One Protein Powder Easier to Mix Than Another?

Whey protein mixability depends on the full setup, including the formula, particle structure, processing, serving size, directions, liquid, and tool. Two powders can behave differently in the same bottle.

One may need a hard shake in water. Another may get its best texture from a quick blender run with milk.

Start with the experience you want. Check the serving size, allergen statement, ingredient list, mixing directions, and suggested liquid amount. A clear, realistic label tells you more than a loud “premium” claim ever could. If the choice is creatine vs. protein powder, compare what each supplement does before you compare flavor or texture.

Check the Formula and Processing Clues

Instantized powder has been processed to wet and disperse more readily. Agglomerated powder gathers tiny particles into larger, more porous clusters, giving liquid more routes inside. Both approaches can help, though the powder still needs a workable ratio and enough movement.

Manufacturers sometimes add lecithin to whey protein isolate to support wetting. Treat it as one useful clue, rather than a quality stamp. Transparent serving sizes and instructions that fit the way you drink protein matter more than one familiar ingredient on the label.

Expect Tradeoffs Between Smoothness, Foam, and Texture

Clumps, foam, and thickness are separate texture issues. A powder may disperse quickly yet foam after a hard shake. Another can turn rich and creamy in a blender but stay gritty when stirred with a spoon.

Regular whey usually makes a thicker, milkshake-like drink. Clear whey is built for a lighter, juice-like result. Pick based on the texture you will want when training is over, since an impressive formula does little good when you dread drinking it.

Clear Whey vs. Regular Whey for Easier Mixing

Your choice between clear whey and regular whey comes down to processing, texture, flavor, and use. Clear whey uses whey isolate to create a light, translucent drink, often in a fruit-style flavor. Regular whey makes the familiar creamy shake and slips easily into smoothies or oats.

TRX Nutrition™ Electrolyte + Clear Whey is a lighter-format example with 15 g of hydrolyzed clear whey protein isolate and 845 mg of electrolytes per lemonade-flavored serving. It has 80 calories, 4 g of carbohydrates, under 1 g of sugar, and 0 g of added sugar. The product contains milk.

The formula supports hydration and protein intake before, during, or after training. It may fit days when you want a light drink to cover both needs instead of packing a creamy shake and separate electrolyte mix. Use it inside a food-first plan alongside balanced meals that cover your wider nutrition needs.

Timing should match the work. A long session in the heat creates different fueling needs than a short workout squeezed between regular meals.

If you are thinking about protein during a workout, consider the session length, conditions, recent meals, and how the drink feels while you move. Follow the product label every time.

Frequently Asked Questions About Clumpy Whey Protein

How Do You Keep Whey Protein From Clumping?

Pour the liquid first, add the measured powder, leave room in the container, and mix with enough force to spread it. Stick with the ratio on the label and, when possible, add ice after the powder is smooth. Without a shaker, make a paste with a fork or frother, then thin it gradually.

Is It Okay to Drink Clumpy Protein Powder?

Texture alone is weak evidence of spoilage when the powder was stored as directed and still looks and smells normal. Skip the serving if you find moisture damage, discoloration, an unusual odor, or compromised packaging. Check the label or ask the manufacturer when you are unsure.

How Do You Unclump Protein Powder?

For a lumpy protein shake, break up fresh clumps with a whisk, frother, shaker insert, or quick blender pulse. Powder that is already hard and caked in the container deserves a storage and packaging check first. Sifting may change the texture, but it cannot make a questionable product safe.

Choose an Easier-Mixing Protein for Your Routine

Choose a protein that fits your preferred texture, flavor, allergen needs, serving size, and mixing routine. Clear whey may suit you if creamy shakes feel too heavy after training. Regular whey remains a solid pick when you want a richer drink or a powder that blends into food.

Compare clear whey and regular whey, then explore TRX Nutrition™ if light protein plus electrolytes fits the way you train. The useful choice is the one you can mix easily and use consistently.

If you are still asking why your whey protein clumps, choose a format and mixing routine you can repeat. TRX Nutrition™ Electrolyte + Clear Whey combines 15 g of hydrolyzed clear whey isolate with 845 mg of electrolytes in one light, lemonade-flavored serving. It supports hydration and protein intake before, during, or after training, and it contains milk. Compare clear and regular whey, then explore TRX Nutrition™ to see whether that two-in-one setup fits your training.

References

Gaiani, Claire, et al. “Dairy Powder Rehydration: Influence of Protein State, Incorporation Mode, and Agglomeration.71540-0)” Journal of Dairy Science, vol. 90, no. 2, 2007, pp. 570-581.

The nutrition program was one of the aspects I found particularly interesting. Rather than simply asking guests to fast or follow a restrictive diet, Mount Med uses metabolic testing to create a more personalised nutritional approach, with different pathways depending on individual goals. Its Mylife Changer® method includes an assessment of metabolism, basal metabolic rate and fat-burning efficiency, which then informs individual calorie and macronutrient recommendations.

I also found Mount Med had a different feel to many wellness resorts, with its combination of medical expertise, performance facilities, outdoor activity and mountain setting giving it a slightly more rugged, active appeal. I can see it working particularly well for men and couples who want a wellness experience that feels purposeful and grounded in science, rather than being centred primarily around spa treatments.

I shared my full review after my visit, which you can read here, and there is now another reason to put Mount Med on the radar, with the introduction of its new Focus & Clarity program, bringing the same structured approach to areas such as mental clarity, concentration, stress and everyday habits.

Focus & Clarity: for when life feels a little too full

Focus & Clarity has been developed for guests who feel mentally overloaded, want to reflect on their routines, or simply feel they would benefit from more structure, focus and balance in everyday life. The program follows Mount Med's wider medical framework, beginning with a medical consultation and using diagnostics and therapies according to the individual guest's needs. It then combines Holistic Life Coaching with selected therapies focused on mental wellbeing, clarity and resilience.

What I find interesting about this is that it recognises something we don't always address when talking about wellness holidays: sometimes it isn't our bodies that are asking for a break, but our minds.

There doesn't necessarily need to be a clinical issue behind that feeling. It might simply be that you are constantly busy, finding it difficult to switch off, or aware that some of your routines and priorities could use a rethink. Focus & Clarity approaches this as life coaching and personal development rather than psychotherapy, giving guests the opportunity to look at stress patterns, lifestyle habits, priorities and realistic changes that could be carried into everyday life.

As I found during my own stay, the scientific approach at Mount Med is fundamental to the experience, with diagnostics, consultations, nutrition, movement and targeted therapies brought together within a structured program.

Nutrition remains an important part of that experience through Mount Med's nutritional concepts, with menus tailored to the wider program and individual health goals. The resort currently describes three nutritional levels, including Weight Guardian, Health Optimiser and Green Local Hero, ranging from a protein-rich, lower-carbohydrate approach through to a more plant-focused option. The Metabolic Blueprint is used to help determine an individual nutrition and nutrient plan.

For me, this is one of the things that distinguishes Mount Med from other wellness hotels. The food, exercise, medical consultations and treatments aren't presented as separate experiences that you can pick and choose from; they are intended to work together around what you are hoping to achieve from your stay.

The idea isn't that one treatment, one meal plan or one coaching session will suddenly transform your life. Instead, the different components give you the opportunity to step away from your normal environment and concentrate on your health, routines and the changes that may be useful once you return home.

The setting is part of the experience

Mount Med is located in Oberau in the Wildschönau valley in Tirol, surrounded by the Austrian Alps. The resort incorporates the historic structure of an approximately 850-year-old former tithe barn alongside contemporary accommodation and extensive medical and wellness facilities.

During my stay, I joined alpine walks and a Hiking for Health session, and getting out into the mountains was a welcome counterpoint to the time spent in the spa and treatment areas. That combination of outdoor activity and structured wellness is a big part of what gives Mount Med its character.

It is also an interesting proposition for Australian travellers, particularly as interest in cooler European escapes continues to grow. The Austrian Alps offer a very different summer experience, with hiking and other outdoor activities possible without the heat that can make some European destinations uncomfortable during the middle of the year.

In winter, the surrounding Wildschönau becomes a snow destination, with access to the Ski Juwel Alpbachtal Wildschönau ski area, while the resort itself continues to provide the medical, fitness and spa experiences that are central to its appeal.

For me, however, the snow is an added attraction rather than the reason to choose Mount Med. The health and wellness experience is the main event, with the Alpine setting providing an exceptional backdrop.

My Mount Med experience

Having experienced Mount Med myself, I think Focus & Clarity is a natural addition to what the resort is already doing. The property has always been about looking at health in a more considered way, and this program extends that philosophy into an area that can easily be overlooked when we think about taking time away: how we manage our attention, stress, routines and mental wellbeing.

My original review goes into much more detail about the accommodation, medical spa, fitness facilities, nutrition, treatments and my experience during the stay, so if you are considering Mount Med, I would recommend starting there:

Read my full Mount Med Resort review →

Focus & Clarity is now another option for guests who want to approach their stay from a slightly different perspective, with greater emphasis on mental clarity, resilience and practical lifestyle changes. It isn't positioned as a treatment for a mental health condition, but rather as an opportunity to step back from everyday life, consider what is and isn't working, and leave with some ideas that can realistically be carried home.

Want to know if Mount Med is right for you?

Mount Med is a property I would be very happy to discuss with you. I can help you work out whether the resort and its programs are the right fit for what you're looking for, and find an experience that fits your goals and preferences.

If you've been thinking about taking some time for yourself, I'd love to hear what you're considering.

Email hello@thewellnesstravelexpert.com or request a call back at a time that suits you here.

More women* are having babies after age 35, including people having their first baby. Between 2014 to 2025, the U.S. fertility rate for ages 35 to 39 increased 5%. And for age 40+, it rose 24%. (*We’ll use “women” to refer to sex at birth.)

Aging does raise some concerns with fertility and pregnancy. But there is strong support available if you’re hoping to become pregnant.

Let’s look at some ways age may affect fertility, keeping in mind that every person is unique. It’s always best to ask your healthcare provider for guidance about what YOU can expect. They can learn about your health history, current situation, and family goals. Your provider’s guidance will be more meaningful than general statistics.

Chances of pregnancy

There are a few reasons it’s harder to become pregnant as we age, including:

• Fewer eggs: We have significantly fewer eggs by age 40. We’re born with all the eggs we’ll ever have, and don’t have the ability to grow new eggs. Our egg supply goes down each year, and the rate of decline speeds up after age 35.
• Declining egg quality: Our eggs are with us from birth (technically, before birth). This means they also go through an aging process. Older eggs are more likely to have chromosome errors and a lower chance of resulting in pregnancy.
• Declining sperm quality: Aging can affect sperm health, just not to the same degree as eggs. Men do continue to produce new sperm as they get older.
• Health conditions: We’re more likely to develop health conditions affecting fertility as we age. Examples include endometriosis, fibroids, and scar tissue in the uterus.

What does all this mean? After 6 months of trying, about 60% to 65% of women in their early 30s become pregnant. At age 40, about 25% to 30% will become pregnant after trying for 6 months.

Unfortunately, there is a higher miscarriage rate with age. This is because older eggs have a higher chance for an unexpected number of chromosomes. About 1 in 3 pregnancies end in miscarriage after age 40.

This can all be stressful to think about. But many healthy pregnancies do happen each year for older parents. So, again, please ask your provider to help put the risks into perspective and personalize them for you. Everyone has their own health profile, lifestyle, and history.

Pregnancy considerations

Pregnancy after age 35 carries higher risks for you and the baby. However, your team will be there to counsel, support, and monitor you at every step.

With increasing age, you may have a greater risk for pregnancy complications. These may include gestational diabetes, preeclampsia, and needing a C-section. The risks for the baby include a higher risk for preterm birth and low birth weight.

Your provider will talk about any possible risks based on your age and health history. And they will carefully track your progress at each visit. Some people may work with a maternal-fetal medicine specialist as well. Your care plan will be designed to keep you and your baby safe.

Advances in fertility technology

Women can and do conceive without fertility treatment at older ages. And if your provider suggests fertility care, it’s good to know that reproductive technology continues to evolve.

If you’re 35 or older, it’s recommended to see a fertility specialist after 6 months of trying. If you’re 40, you may wish to go sooner. Your fertility specialist will learn about your unique situation. Together, you can explore the many options for building or expanding your family.

Your Progyny Care Advocate is here to guide you through your family-building journey. We can help you find a provider, suggest personalized education, and lend emotional support when you need it.

Explore related:

• Trying to conceive after age 40
• How age may affect the uterus and fertility

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post How age affects fertility appeared first on Progyny.

A series of articles published in the Annals of Internal Medicine culminated in a recommendation suggesting people keep eating red and processed meat. Nutrition researchers blasted these articles. The chair of the nutrition department at Harvard called it “a very irresponsible public health recommendation,” and the past Harvard nutrition chair was even less restrained. “It’s the most egregious abuse of data I’ve ever seen,” said Walter Willett. “There are just layers and layers of problems.” Let us start to pick through these layers.

The first of “several serious weaknesses” was that the analyses and recommendations were largely based on the so-called GRADE criteria (Grading of Recommendations, Assessment, Development, and Evaluation), which I talked about in my last blog. The authors erred by applying the GRADE tool, since that was designed for drug trials.

As I discuss in my video Failing GRADE for Annals of Internal Medicine Meat Studies, GRADE automatically gives observational studies “low- or very-low” scores for “certainty of evidence,” which is exactly what you want when you’re evaluating evidence from drug trials. You want a randomized, double-blind, placebo-controlled trial to prove the drug’s risks and benefits. “However, the infeasibility for conducting large, long-term randomized clinical trials on most dietary, lifestyle, and environmental exposures makes the criteria inappropriate in these areas,” since it would involve controlling people’s diet every day and tracking them for decades.

“You can’t do a double-blinded placebo-controlled trial of red meat and other foods on heart attacks or cancer,” the Harvard nutrition department chair said. “For dietary and lifestyle factors, it’s impossible to use the same standards for drug trials.” Imagine directing one group of people to smoke a pack of cigarettes every day for 20 years to prove that cigarettes cause lung cancer. And how could it be double-blind—have the control group smoke placebo cigarettes?

Yet, in the meat papers, they were downgrading studies due to “lack of blinding.” But, come on—in nutritional trials, how can people be blinded to what they’re eating? GRADE is just the wrong tool for diet studies. In fact, the authors admit that the reason their recommendations differ from all the others is that other guidelines haven’t used the GRADE approach. And the reason is “we can’t randomize people to smoke, avoid physical exercise, breathe polluted air or eat a lot of sugar or red meat and then follow them for 40 years to see if they die,” said a Stanford nutrition scientist. “But that doesn’t mean you have no evidence. It just means you look at the evidence in a more sophisticated way.” Besides, alternative approaches to GRADE exist—for example, NutriGrade—that were specifically developed to evaluate evidence from studies of nutrition and lifestyle factors.

So, are the authors’ appeals to standards of evidence motivated by a genuine interest in getting to the bottom of it, or just by a desire to advance the industry’s financial interests, as the same lead author had done previously at the behest of soda and candy companies? “The tool he employed in his meat and sugar studies could be misused to discredit all sorts of well‑established public health warnings, like the link between secondhand smoke and heart disease, air pollution and health problems, physical inactivity and chronic disease, and trans fats and heart disease.” Industries could use it to sow doubt in any field where randomized controlled trials aren’t feasible, like climate change. (How would a placebo planet even work?) Strictly adhering to GRADE guidelines could even be used to question the link between smoking and lung cancer.

People can’t be randomized to smoke, but can’t they be randomized to quit? A randomized controlled trial studied the effect of advising middle-aged men to stop smoking. Of those randomized to receive advice to quit, 13.7% died within the study window, compared with 12.9% in the control group who got no special instruction. In other words, it didn’t work. “Disappointingly, we find no evidence at all of any reduction in total mortality,” the researchers concluded. Wait a minute, so is smoking not bad for you after all? Of course not. Does anyone see the fatal flaw? They didn’t randomize people to quit—they randomized people to simply get advice to quit. It’s not like they could lock people in a room for a few years. At the last follow-up, those who received advice to quit were smoking an average of 8 cigarettes a day, compared to 12 cigarettes a day for those in the control group; so, it’s no surprise there was no difference in mortality since there was hardly any difference in the amount they were smoking. It’s the same with diet.

There have been massive randomized dietary trials—the Women’s Health Initiative and the Multiple Risk Factor Intervention Trial, for instance—that wasted hundreds of millions of dollars because people just flat-out failed to follow the dietary advice. So, the groups ended up eating similar diets, and they had similar disease outcomes, just like the randomized smoking-advice trial. It’s not like the failure was due to inexperienced investigators; these trials were conducted by some of the “very best research teams who invested enormous efforts to achieve their goals.” But it shows you can’t really run decade-long randomized trials that require changes to eating behavior. People just won’t do it. Randomized controlled trials couldn’t even show an effect of smoking on mortality, which is pretty remarkable considering that smoking is one of the most powerful known risk factors in the world.

So, basically, the foregone conclusion of putting any kind of junk to the test in this manner would echo the new meat report’s conclusion that people should eat whatever they want. It’s like a hijacking of evidence-based medicine. Of course, we want the best evidence possible, but the whole process is now being “manipulated and misused to support subverted or perverted agendas.”

“It’s very exciting and attention-grabbing to say there’s no need to reduce meat intake. It’s less exciting to say we reviewed studies to evaluate the validity using a system not meant to evaluate the validity of these studies, and what we found is nothing.” When asked if doctors can advise people whether a salad is healthier than a bowl of sugar, one of the senior co-authors of the meat papers responded that physicians should tell people that “the quality of evidence is low, so it depends almost entirely on their preferences.”

“When GRADE criteria do not allow us to strongly recommend against smoking a cigarette with your bowl of sugar, we believe that alternative grading systems are preferable.”

Doctor’s Note

This is the fourth in an eight-part series on how industries impact dietary and health guidelines. The first three blogs covered what happened when the 2015 Dietary Guidelines committee recommended reducing sugar consumption and introduced the GRADE approach to evaluating clinical guidelines:

• The Corporate Playbook behind Undermining Dietary Guidelines
• Big Sugar Twists the Science behind the Dietary Guidelines
• When Should We Rely on Observational Studies?

The next four parts in the series are in the related posts below.

One ingredient, two regulatory timetables and shelves full of near-identical bottles. The new TPO rules call for a forensic look at stock, suppliers and lamps, not a panicked exit from gel. On a salon shelf, the change is almost invisible. The same orderly rows of builder gels, bases, top coats and colour remain in place, their labels as polished as ever. Yet a single line in an ingredient list now determines whether a product may enter the Great Britain market, how long existing stock may be supplied and what a salon should replace next. The three letters causing the stir are TPO. Online, the story has already been compressed into the sort of headline that travels quickly and explains very little: gel has been banned; every bottle must be binned; TPO and HEMA are the same problem but none of those statements are accurate.

Gel services remain lawful but salons need to identify every affected formula, separate TPO from the allergy questions surrounding HEMA, establish which version of a product they own, confirm how its replacement cures and decide whether the service still earns its space on the menu.

First, the chemistry

TPO, listed in cosmetic ingredients as Trimethylbenzoyl Diphenylphosphine Oxide, is a photoinitiator. When a compatible gel is exposed to the correct UV energy, TPO helps begin polymerisation, the reaction that turns the liquid coating into a hardened material. Its legal status changed after it was classified as toxic to reproduction, Category 1B. That classification brought TPO within the prohibition applied to certain substances in cosmetic products.

This does not amount to a retrospective finding that a client’s previous manicures caused fertility harm. Nor does it mean that gel, as a treatment category, has been outlawed. A hazardous property describes what a substance is capable of causing under specified conditions. Risk also takes account of the route, level and duration of exposure. Cosmetics law has nevertheless changed, and professional use must now be managed against the rules that apply in each part of the UK.

It’s also importnat to know that this is not as simple as a “UK wide ban”. Great Britain and Northern Ireland are working to different timetables.

Northern Ireland, 1 September 2025 - TPO-containing cosmetic products may no longer be sold, supplied or used professionally on clients, including stock bought before that date.

Great Britain, 15 August 2026 - Manufacturers and importers may no longer place a TPO-containing cosmetic product on the GB market for the first time.

Great Britain, until the end of 14 February 2027 - Products already placed on the GB market before 15 August 2026 may continue to move through the supply chain and be sold.

Great Britain, from 15 February 2027 - TPO-containing cosmetic products may no longer be sold or otherwise supplied, and professionals may not buy further stock.

Current guidance from the Cosmetic, Toiletry and Perfumery Association and the National Hair & Beauty Federation, supported by Trading Standards, says that a professional may continue using TPO-containing stock purchased before 15 February 2027, provided it remains otherwise fit for use however the Northern Ireland rule does not offer that option. A GB salon choosing to retain older stock should keep its invoices, batch records and purchase dates. It should also check the product’s expiry date or period-after-opening instruction and obtain written confirmation of insurance cover. Lawful ownership does not cancel shelf life, manufacturer directions or policy conditions. After the supply deadline, the product cannot be sold, given away or passed to another technician, even without charge.

TPO-free is not the same as HEMA-free

TPO and HEMA are often paired in product searches, but they do different jobs and sit under different rules. TPO is a photoinitiator. HEMA, or 2-Hydroxyethyl Methacrylate, is a methacrylate monomer used in some nail coatings. HEMA and Di-HEMA Trimethylhexyl Dicarbamate have not been banned from professional nail products. Their use is restricted to professionals, and products containing them must display the warnings “For professional use only” and “Can cause an allergic reaction”. A TPO-free gel can therefore contain HEMA. A HEMA-free gel can contain TPO, depending on its formula and where it is being supplied. And HEMA-free never means allergy-free. Other acrylates and methacrylates can cause sensitisation, particularly when uncured material reaches the skin or a coating is not properly cured.

For a client who has reacted before, changing to a HEMA-free system is not a diagnosis, a treatment or a guarantee of tolerance. Stop the service and advise the client to seek appropriate medical assessment. Applying uncured product to the skin as an informal salon patch test only creates another exposure and should not be done.

Read the bottle, then question the supplier

Reformulation makes the stockroom deceptively difficult to read. An established shade may exist in an older TPO-containing version and a newer TPO-free version, with little more than a batch code or revised ingredient list to tell them apart. A website may show the latest formula while the bottle in the drawer belongs to an earlier production run.

Begin with everything that is cured under a lamp, not only colour. Bases, builders, hard gels, top coats, light-cured adhesives and nail-art products all belong in the audit. Record the brand, range, exact product name, shade or code, batch number, supplier and purchase date. Add the ingredient list, expiry or period after opening, stated lamp and cure time, and a decision for the product: retain, use during transition, replace, discontinue or hold while unverified.

Search the ingredient list for the exact INCI name Trimethylbenzoyl Diphenylphosphine Oxide. Do not decide by bottle colour, range name or a broad claim that a collection is “now TPO-free”. Similar-looking chemical names are not proof of TPO, just as the phrase “new formula” proves nothing about HEMA.

Unreadable, incomplete or conflicting information should put a bottle into quarantine until it can be identified. Photograph the front and back labels, the ingredient list and the batch code, then ask the manufacturer or authorised supplier to answer in writing:

1. Does this exact product and batch contain Trimethylbenzoyl Diphenylphosphine Oxide?

2. If it does, was it placed on the GB market before 15 August 2026?

3. How can older and reformulated versions be distinguished?

4. Is the replacement free from TPO only, or also from HEMA and Di-HEMA?

5. Which exact lamp model, cure time and application thickness have been validated for the new formula?

6. May the old and new versions be layered together or used during an infill?

7. Have the preparation, removal, storage or training instructions changed?

File the replies with purchase records, safety information, training notes and insurance correspondence. If a supplier cannot confirm what is in a professional product or explain how its formula should be cured, the salon has not been given enough information to use it with confidence.

A new formula is also a lamp question

The lamp is not a universal finishing device. It is part of the product system. Different photoinitiators respond to particular ranges of UV light. Successful curing also depends on the lamp’s output, exposure time, layer thickness, product pigmentation and the position of the client’s hand. Reformulating a gel may alter one or more of those requirements. Lamp wattage describes electrical power consumption, not the precise wavelengths and UV dose reaching the coating. Nor is a glossy, hard surface proof that the material beneath has polymerised sufficiently. An undercured gel may look finished while leaving a greater amount of unreacted material within the coating, with consequences for wear and exposure.

Ask for compatibility by named lamp model, not simply “UV” or “LED”. Follow the stated thickness and cure time for every layer. Leaving a mismatched product under the lamp for longer is not a sound correction if the formula does not receive the energy it requires.

The same caution applies to mix-and-match services. A base from one brand, colour from another and top coat from a third may produce a beautiful finish, but appearance does not establish chemical compatibility. Before combining brands, lamps or old and reformulated products during an infill, obtain explicit confirmation from the relevant manufacturers.

Once a replacement system has been chosen, revise the written service protocol before it reaches a paying client. The document should name the lamp, cure time, layer guidance, hand position, removal method and any lamp maintenance or replacement schedule. Every technician needs the same instructions, including freelance staff renting space within the salon.

Free-from language needs discipline

Removing TPO does not make contact with uncured nail product acceptable. The familiar rules remain the useful ones: keep product on the nail plate, use thin controlled layers, remove accidental skin contact immediately according to training, change contaminated gloves and clean tools and surfaces correctly. Manage filing dust, maintain the lamp and cure each layer exactly as directed. Marketing copy deserves the same precision as the service itself. “TPO-free” is a factual statement only when it has been verified for the exact formula being used. It should not quietly become “non-toxic”, “chemical-free”, “risk-free” or “hypoallergenic”. Those are different claims and require their own evidence. No professional coating is literally free from chemicals, and removing one ingredient does not remove the possibility of allergy.

The salon also needs a consistent response when a client asks what is being used. A technician should be able to name the system, explain which claims have been checked and locate the relevant product record. Guesswork at the nail desk is a sign that the audit has not reached the people delivering the treatment.

Does the gel menu still pay its way?

A full migration can mean new bases, builders, colours, top coats, lamps, education and trial time. For a busy nail business, that investment may be obvious. For a salon booking only a handful of gel services each month, the arithmetic can tell a less glamorous story.

Look at the previous 12 months. How much revenue and gross profit did gel services produce? Which shades were repeatedly booked, and which have spent most of their life untouched? How many units can realistically be used before expiry? Add the cost of compatible lamps, staff training, slower appointments during the changeover and stock that cannot sensibly be replaced.

There is no virtue in rebuilding a 200-colour display if 20 shades do most of the work. A salon may choose a complete new system, a closely edited core palette, a smaller gel category or a return to conventional polish and natural-nail treatments. The money already tied up in slow-moving stock is gone. It should not make the next purchase decision.

Trial a replacement as a complete service. Assess control during application, cure requirements, wear, removal time and the condition of the natural nail afterwards. Begin with the products and shades clients book most, then set a date for each remaining item to be replaced or retired.

Speak to clients without turning chemistry into theatre

Some clients will arrive having read that gel nails are banned; others will have seen TPO presented as proof that every previous manicure was unsafe. A calm explanation should correct both ideas without minimising the change. Gel manicures have not been banned. A new Great Britain rule affects one photoinitiator called TPO. We are checking every light-cured product by formula and batch, and we follow the lamp and curing instructions tested for each system. TPO and HEMA are different ingredients, and a free-from claim does not mean allergy-free.

If the salon is lawfully continuing with pre-deadline TPO stock in Great Britain, be prepared to say so plainly when asked. Explain the records being kept, the product’s usable life and the replacement timetable. There is no need to describe the previous formula as dangerous, but there is equally no value in hiding behind vague phrases such as “fully compliant” when a client is asking a specific ingredient question.

The audit to sign off

The file is complete only when the salon can identify the TPO status of every light-cured product in use; trace any retained TPO stock to its batch, supplier and purchase date; record HEMA and Di-HEMA separately; show written lamp and curing instructions; produce updated service protocols and staff training records; confirm its insurer’s position; and give a dated decision for every item that will be retained, replaced or discontinued. The GB sell-through period ends on 14 February 2027, but that date should be the end of the purchasing transition, not the beginning of the salon’s work. Reformulated systems need time to be verified, costed and tested. The best-kept stockroom now is not the one with the grandest colour wall. It is the one in which every bottle can answer for itself.

We respect your privacy.

Busy workdays can make regular shaving or waxing feel like one more task on your schedule. For professionals in Center City and Rittenhouse Square, a planned hair reduction treatment may offer a more manageable routine. The right approach begins with clear information, realistic expectations, and care from a trained professional.

About Face Aesthetics in Philadelphia offers laser hair removal for busy professionals in Center City and Rittenhouse Square. Medically trained providers create personalized treatment plans based on skin tone, hair color, and schedule. The practice has served Philadelphia for more than 15 years. Call 215-923-5001 or visit aboutfaceskincare.com to schedule a consultation.

A Practical Guide to Laser Hair Removal in Philadelphia

Laser hair removal in Philadelphia can help busy professionals spend less time on routine shaving or waxing. Before starting, it is important to understand how the treatment works, why several sessions may be needed, what your skin may experience, and how a trained professional can tailor care to your schedule.

How the Treatment Works

Laser treatment uses focused light to target pigment in the hair. The light changes into heat, which affects the follicle and slows future growth. The goal is to reduce unwanted hair, not to promise that every hair will disappear permanently.

Hair color, skin tone, the treatment area, and the technology used can influence the outcome. Before treatment, a trained professional should review your skin, hair, medical history, medications, and recent sun exposure. This helps create a plan based on your needs.

Why Several Sessions May Be Needed

Hair grows in cycles, and not every follicle is active at the same time. Treatment therefore usually takes place over several appointments. The number of visits and the time between them depend on the area being treated and how your hair and skin respond.

This matters for busy professionals planning around meetings, travel, and personal commitments. Ask how long appointments may take, how often you may need to return, and whether maintenance sessions could be recommended. Clear expectations make it easier to plan ahead.

What You May Experience

The treatment area is usually cleaned before the laser is applied. Some people describe the feeling as a brief warm pinprick or a light snap against the skin. Comfort can vary depending on the area and the individual.

Temporary redness, swelling, or mild discomfort may occur afterward. Many people return to their usual activities, but every response is different. You should receive clear instructions about skin care, sun protection, and anything you may need to avoid after the appointment.

How Treatment Can Fit a Busy Schedule

One reason professionals explore this service is the possibility of spending less time on regular shaving or waxing. That can be useful when mornings are busy, or work travel makes routine appointments less convenient.

The process still requires planning. You may need several visits, consistent sun protection, and occasional maintenance. The treatment plan should suit your skin, goals, and schedule while giving you a clear idea of the time commitment.

Why Training and Experience Matter

Laser procedures require proper training and a strong understanding of the skin. Incorrect settings or poor technique can increase the risk of burns, scarring, or changes in skin color. Choosing a medically trained professional is important because skin tone and hair color can affect how treatment should be performed.

Our providers at About Face Aesthetics are medically trained. The practice focuses on personal care, clear education, and refined treatment standards. Before moving forward, ask who will perform the service, what training that person has, and how the plan will be adjusted for your skin and goals.

Personal Care in Center City Philadelphia

Founded by Naomi Fenlin, LME, CME, About Face Aesthetics has served Philadelphia for more than 15 years. We offer more than 70 treatment options, including expert injectables and services that support skin health.

A broad service menu does not mean every option is right for every person. Personal care means understanding your concerns, explaining the process, and recommending a suitable path. When considering laser hair removal in Philadelphia, you should receive honest information about the commitment, possible risks, and expected outcome.

Conclusion

A consultation can help you understand whether this treatment suits your skin, hair, goals, and schedule. It also gives you an opportunity to ask questions before making a decision. To ask about current appointments or whether a consultation is needed, call (215) 923-5001 or visit aboutfaceskincare.com. Individual treatment plans and results vary.

FAQs

Is laser hair removal permanent?

The treatment can significantly reduce unwanted hair, but it should not be described as guaranteed permanent removal. Some hair may return, and maintenance sessions may be recommended.

How many appointments will I need?

Most people need a series of treatments. The number and timing depend on the treatment area, hair characteristics, skin tone, and individual response.

Can I return to work afterward?

Many people return to regular activities after an appointment. Temporary redness, swelling, or mild discomfort can occur, so follow the instructions given for your skin.

Does it work for every skin and hair color?

Skin tone, hair color, and the technology used can affect treatment suitability and results. A medically trained professional should review these factors before recommending a plan.

How do I get started?

Contact About Face Aesthetics at (215) 923-5001 or visit aboutfaceskincare.com to ask about laser hair removal in Philadelphia, current scheduling, and consultation requirements.

The post How Laser Hair Removal Works for Philadelphia’s Busy Professionals appeared first on About Face Aesthetics.

Last updated September 7, 2026

The best spa weekend of your year might be an hour from your front door. Book a room, add a treatment or two, and a spa staycation becomes your whole vacation.

Most people never think to look close to home for a spa vacation. But somewhere within an hour or two of your front door, there’s probably one good enough to build a weekend around.

And plenty of wellness travelers have already caught on. A growing number of Americans now plan spa-focused trips near home rather than far from it.

The trade-off works in your favor. A spa staycation gives you room to step out of your routine and rest. Doing so delivers many of the same benefits as a wellness retreat, minus all the stress of traveling.

Eight Spa Staycations Near You

Turns out, the spa vacation you keep postponing is closer than you think. Some of the hotels below are smack dab downtown. Others take a short drive, yet close enough that you leave after breakfast and check in before lunch.

1. Equinox Hotel – Manhattan, New York

Most hotels give you a base for seeing the city. Equinox Hotel gives you a reason to skip it. The brand’s largest fitness club is downstairs, the spa a few floors up, and cryotherapy and an infrared sauna lead the treatment menu.

Guest rooms stay dark and cool, and the hotel offers a sleep program to match. For a staycation, the appeal is simple. You go a few subway stops from home and come back reset.

– Serves New York City. In Hudson Yards, on the subway.

2. Mirbeau Inn & Spa Plymouth – Plymouth, Massachusetts

Mirbeau takes its cues from Monet. The name translates loosely as “reflected beauty,” and the gardens and guest rooms follow the Impressionist palette in soft, warm color.

Days here have no agenda. There’s a fireside relaxation room, a heated foot pool and quiet corners for reading or doing nothing. Treatments are the familiar ones, done slowly.

Pack a swimsuit. The outdoor whirlpool stays open through New England winters, and soaking outdoors in February is the reason to staycation in February.

– Serves Boston. Roughly 45 minutes south.

3. Isla Bella Beach Resort – Marathon, Florida

The drive is half the appeal. Once you clear Key Largo, water opens up on both sides of the Overseas Highway. Isla Bella Beach Resort is in Marathon, about halfway to Key West.

The spa is full-service, and covers hot stone massage, body wraps, facials and a Thai massage with singing bowls. Treatment rooms are close enough to the water that you hear it. Between appointments there’s the beach and the pools.

A group weekend works here, and so does a solo few days. There’s enough room that nobody’s plans crowd anyone else’s.

– Serves Miami. Roughly two and a half hours south. An hour from Key West.

4. The Langham – Chicago, Illinois

The Langham, Chicago would rather you take the long way through its spa. Start in the water, moving between hot and cold in sequence, before any treatment begins. The idea comes from traditional Chinese practice, where the temperature change is the point.

Dry heat comes next. There’s an herbal sauna, a Himalayan salt stone sauna, a steam room and heated loungers. An indoor pool is long enough for laps, and there’s a hydro-vitality jacuzzi.

– Serves Chicago. Downtown, on the river.

5. Piva Beer Spa – Chicago, Illinois

Piva Beer Spa is the outlier on this list, and worth including anyway. People have bathed in beer for centuries, and Piva runs Chicago’s only version. Wooden tubs come filled with hot water, hops, barley and brewer’s yeast.

There’s also a salt room, a Finnish sauna, a steam room and a relaxation room with hay-filled beds. Massages go from Swedish to hot stone. Piva has no guest rooms, so book a downtown hotel and give the spa your afternoon.

– Serves Chicago. Noble Square, Blue Line to Division.

6. The Joule – Dallas, Texas

The Joule hides its spa underground, two floors below the lobby. There’s a crystal steam room and a sauna, plus a vitality pool fitted with air massage loungers. An ice fountain in the middle handles the cooling-down part.

Lounges between the treatment rooms give you somewhere to be that isn’t your room. Solo staycations work here. So do groups of three or four, since there’s enough space that you’re not waiting for a lounger.

– Serves Dallas. Downtown, on Main Street.

7. Canyon Ranch Tucson – Tucson, Arizona

Canyon Ranch Tucson operates on a different model from everything else here. Rather than booking a treatment against a room rate, you join a program, and the program shapes the whole stay. Meals, movement and treatments arrive as one plan.

The signature canyon stone massage goes after tired muscles. Watsu takes place in warm water, with a practitioner holding your weight while you float. Ayurvedic treatments and energy work fill out the rest. Then there’s the desert, with the Santa Catalina foothills just north and dry air that makes early mornings pleasant.

– Serves Tucson locally. Roughly two hours from Phoenix.

8. Farmhouse Inn – Forestville, California

Farmhouse Inn put its spa in a barn. Treatments change with the season, so February and September give you different menus. Forest bathing happens on the land around the inn. The practice asks little of you beyond walking slowly and paying attention. Sound therapy sessions come after, when you’re already slowed down.

This is wine country, so plan accordingly. Sommelier-led tours leave from the inn, and guest rooms have wine refrigerators.

– Serves San Francisco and the Bay Area. Roughly 75 minutes north.

About Vacayou

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Menopause hormone therapy (MHT) is an effective treatment for peri/menopause (perimenopause and menopause) symptoms. This medicine used to be called hormone replacement therapy, or HRT.

MHT works by supplementing estrogen and sometimes a progestogen. These are hormones that decline in your body during peri/menopause.

If your healthcare provider recommends MHT, your treatment will be highly individualized. You and your provider will consider your health history, symptoms, age, and lifestyle. And, you’ll discuss what type and form to use, the dose, and how long you might take it. MHT is not recommended for everyone.

Let’s go over the basics to help you feel prepared for a discussion with your provider.

Why consider MHT?

MHT can improve many bothersome symptoms of peri/menopause, such as hot flashes, night sweats, and vaginal dryness. Like any medical therapy, it also has risks that are important for you and your provider to weigh.

Timing matters with MHT. For most people, the benefits outweigh the risks if you start:

• Before age 60, or
• Within 10 years of menopause

MHT may be used during perimenopause. In fact, during early perimenopause, combination hormonal contraceptives (containing both estrogen and progestogen) often provide a similar benefit in terms of controlling symptoms.

Types of MHT

There are two main ways MHT may be delivered: systemically or locally.

Systemic therapy is absorbed into your bloodstream and travels throughout the body.

• Combination therapy (estrogen with a progestogen) must be taken if you have a uterus. This is because estrogen alone causes an overgrowth of the lining of the uterus, raising the risk of endometrial cancer. Adding a progestogen helps reduce this risk. Progestogens include the natural hormone progesterone as well as progestins, a synthetic form.
• Estrogen-only therapy is an option if you do not have a uterus. Estrogen alone has fewer long-term risks.

Local vaginal estrogen therapy is inserted in your vagina in low doses and does not travel through the body.

• It’s OK to take estrogen-only local therapy whether or not you have a uterus.
• It’s common to use local vaginal estrogen therapy along with systemic therapy.

Comparing systemic and local therapy

The form of MHT, such as a pill taken by mouth or a patch on the skin, may affect the benefits and risks. Systemic therapy can also differ based on the hormones included (estrogen-only or combined therapy).

Ways to receive MHT

Different forms of MHT have different advantages and risks. With your provider, talk about what may be right for your treatment goals and lifestyle. You may need to try more than one type before finding what works best for you.

Benefits of MHT

Systemic therapy tends to help with a broader range of symptoms. Local vaginal estrogen therapy is a lower dose treatment targeting vaginal and urinary symptoms.

Risks of MHT

Risks of MHT depend on the form (such as pill or cream), which hormones are used, the dose, and length of use. Risks are also influenced by your health, when you begin treatment, and other factors.

Who should not take MHT?

Your provider will let you know if MHT is not an option for you. It’s typically not recommended if you’ve had:

• Breast cancer
• Endometrial cancer (advanced-stage or a hormone-sensitive cancer)
• Heart attack, stroke, or mini-stroke
• Liver disease (like severe cirrhosis or liver cancer)
• Blood clots in your deep veins (or if you’re at high risk)
• Unexplained vaginal bleeding

MHT is not safe if you become pregnant, and it will not prevent pregnancy.

Non-hormone treatment and lifestyle changes can be used on their own or layered with hormone therapy. Everyone’s care plan looks a little different.

Takeaway

For many, MHT is safe and effective. And you have support as you think through your decision. Your Progyny Care Advocate can explain your options, help you get ready for conversations with your provider, and answer questions after your visit.

When you meet with your provider, it’s OK to take your time as you explain your symptoms, goals, and concerns. Together, you can find a personalized care plan that’s right for you.

Explore related:

• Menopause hormone therapy: questions to ask your provider

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post Menopause hormone therapy: Is it right for me?  appeared first on Progyny.

Endurance performance isn't built in a single heroic workout; it’s forged over weeks, months, and years of consistent training stress paired with adequate recovery. In recent years, endurance athletes have shifted their focus toward tools that support this long-term adaptation. Among these, ashwagandha (Withania somnifera), a foundational herb from traditional Indian Ayurvedic medicine, has emerged as a premier adaptogenic supplement backed by modern sports science.

While antioxidants historically focused on indiscriminately neutralizing oxidative stress (which can blunt crucial physiological adaptation signals), adaptogens work differently. Ashwagandha acts as a biological thermostat, regulating the hypothalamic-pituitary-adrenal (HPA) axis to help the body process training and life stress more effectively without dampening the stimulus needed to gain fitness.

How Ashwagandha Works

Ashwagandha’s value for endurance athletes starts with its effects on the body's stress responses. Problems happen for athletes when training stress consistently exceeds an athlete’s ability to recover. Ashwagandha can help athletes regulate the constant disruptions to homeostasis that intense training brings (elevated cortisol, fatigue, muscle damage etc.). This helps athletes more effectively recover and adapt to training, rather than becoming overwhelmed by it.

Cortisol Regulation
Ashwagandha appears to influence this process in part through the HPA axis. Clinical research has shown that standardized ashwagandha extracts can reduce serum cortisol in chronically stressed adults (Chandrasekhar et al., 2012). The key is how that regulation works. A thermostat doesn't manage temperature in your house by tearing out the furnace. It runs the heat when the room turns cold and switches on the A/C when things get too hot, constantly regulating the temperature back toward a set point. Ashwagandha appears to work in a broadly similar way. For athletes, the important distinction is that ashwagandha doesn’t eliminate cortisol—cortisol is a normal and necessary part of the training response because it helps signal adaptation—but rather supports a healthy stress response that can improve the body’s ability to manage repeated training and life stress.

Oxygen Delivery & Aerobic Capacity
That improved stress response can translate into measurable performance benefits. A 2020 systematic review and meta-analysis found that ashwagandha supplementation was associated with improvements in VO₂max in healthy adults and athletes (Pérez-Gómez et al., 2020). The precise mechanism remains uncertain, but proposed explanations include effects on oxygen transport and cellular energy metabolism. In practical terms, the available evidence suggests that ashwagandha may support the aerobic adaptations that determine how effectively an athlete can produce energy and do work during sustained exercise.

Muscle Protection
The potential benefits extend beyond aerobic performance. In resistance-trained men, eight weeks of ashwagandha supplementation produced greater improvements in strength than resistance training alone. Supplementation was also associated with lower post-exercise creatine kinase, a marker of muscle damage (Wankhede et al., 2015). Although endurance athletes have different demands than strength athletes, the findings point toward a broader effect on the ability to adapt to and recover from repeated physical stress.

Improved Sleep
Finally, sleep provides another clear pathway for elevated performance. Controlled trials and systematic reviews have found improvements in measures including getting to sleep, sleep efficiency, and total sleep time following ashwagandha supplementation. These effects may involve GABAergic signaling and the broader reduction of physiological arousal associated with stress, although the exact mechanism has not been established. For endurance athletes, the significance is straightforward: better sleep creates a better environment for recovery, and better recovery allows athletes to consistently absorb the training required to improve.

The Role of Comprehensive Endurance Formulas

While supplementing with standalone ashwagandha offers clear benefits, endurance performance relies on multiple overlapping energy systems and physiological pathways. Formulas like OptygenHP were built around the understanding that true adaptation requires supporting aerobic capacity, H+ clearance, and stress management simultaneously.

By combining standardized ashwagandha root extract with complementary ingredients designed to enhance cellular respiration and fatigue resistance, multi-component endurance protocols provide a more complete approach. Rather than managing training stress in isolation, this multi-targeted strategy supports the interconnected cycles of work, recovery, adaptation, and peak race-day execution.

Practical Takeaways, Dosage & Long-Term Protocols

To maximize the physiological benefits of ashwagandha without causing digestive distress or metabolic tolerance, follow this evidence-based breakdown:

Should You Cycle Ashwagandha? Fact vs. Fiction in Sports Science

This is a question we sometimes hear, and the answer is that while there are scientifically sound reasons to cycle ashwagandha, the science is not precisely clear in either direction. On the pro-cycling side, cycling periods may allow your neuroendocrine pathways to reset, preventing physiological desensitization to the active withanolides. Additionally, pausing supplementation gives the liver and endocrine systems a break from continuous exposure, allowing athletes to re-evaluate their baseline recovery, sleep, and stress levels without outside influence.

However, there are no published human clinical trials demonstrating that desensitization, addiction, or receptor down-regulation occurs from continuous long-term ashwagandha use.

The scientific “rationale” for cycling comes from indirect clinical observations and how other compounds interact with the body:

1. The overwhelming majority of peer-reviewed human trials evaluating ashwagandha (including those in JISSN) evaluate protocols lasting only 8 to 12 weeks. Because clinical safety and efficacy data beyond 3–4 continuous months are limited, sports scientists and clinicians sometimes extrapolate the 8–12 week intervention window into structured cycles.
2. Mechanistic studies show ashwagandha acts on GABA receptors and down-regulates corticotropin-releasing hormone (CRH) in the hypothalamus. As a general approach in brain science, keeping a receptor switched on continuously carries a theoretical risk that it becomes less responsive over time, so building in regular breaks is a common precaution.

Citations

Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022. PMID: 23439798; PMCID: PMC3573577.

Choudhary B, Shetty A, Langade DG. Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults. Ayu. 2015 Jan-Mar;36(1):63-8. doi: 10.4103/0974-8520.169002. PMID: 26730141; PMCID: PMC4687242

Pérez-Gómez J, Villafaina S, Adsuar JC, Merellano-Navarro E, Collado-Mateo D. Effects of Ashwagandha (Withania somnifera) on VO2max: A Systematic Review and Meta-Analysis. Nutrients. 2020 Apr 17;12(4):1119. doi: 10.3390/nu12041119. PMID: 32316411; PMCID: PMC7230697.

Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015 Nov 25;12:43. doi: 10.1186/s12970-015-0104-9. PMID: 26609282; PMCID: PMC4658772.

Everyone has their own unique experience with perimenopause. But there’s one thing many of us can expect during this time: that our periods will begin to change and eventually stop.

So let’s talk about what changes you might expect with your period. This will help you:

• Gain clues about how far into perimenopause you may be
• Know what’s normal and when to call your healthcare provider
• Feel more aware about what’s happening in your body

If you don’t have a period or your period is irregular, be sure to talk with your provider. There are other signs to let you know when you’re in perimenopause.

How your period may change

The hormones estrogen and progesterone are key to regulating your menstrual cycle.

These hormones go down during perimenopause as your ovaries work in less predictable ways. The path can be like a roller coaster: at times your hormones may rise, other times they may fall, and sometimes they’re not on track.

These changes can affect your menstrual bleeding and cycle length.

• You may have one or more changes.
• The changes could be subtle or very noticeable.
• Rarely, menopause happens without many changes or skipped periods.

Changes in period flow

When estrogen is lower than it used to be, the uterine lining is thinner. This can cause a lighter flow during your period. It may also lead to shorter periods where you bleed for fewer days at a time. In fact, it’s common for shorter periods to be the first change you notice.

On the other hand, when the hormones aren’t working smoothly, it may thicken the uterine lining and cause a heavier flow. A heavy flow can also happen if you skip a cycle because there’s more lining to shed the next time.

Change in cycle length

Changes in hormone patterns can cause shorter cycles that come more often, such as every 2 or 3 weeks.

As perimenopause goes on, you may be more likely to skip periods and have longer cycles. At first this may be 60 days without a period. As time goes on, the interval may become longer. If you’re skipping 2 cycles in a row, this could be a sign that you’re within 1 to 3 years of menopause.

When to call your provider

Unusual bleeding can be a warning of a medical issue, not perimenopause. Be sure to see your provider if you have:

• Bleeding or spotting after sex
• Bleeding or spotting between periods
• Heavy bleeding, like soaking a pad or tampon in an hour (or needing to double up on pads)
• Gushing (flooding), like when you stand up or get out of bed
• Ongoing bleeding that lasts more than 7 days
• Passing blood clots that are the size of a quarter or larger

It can be tricky when your cycle is changing or unpredictable. It’s important to track changes in your cycle and share this information with your provider. And it’s always OK to call and ask if anything feels different for you.

Remember, you have support as you navigate perimenopause. You can always reach out to your Progyny Care Advocate for resources and guidance.

Explore related:

• Perimenopause: What can I expect?

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post How will my period change during perimenopause? appeared first on Progyny.

As your due date gets closer, you may be thinking about how to prepare for labor and birth. Many healthcare providers recommend taking a childbirth class during the third trimester to give yourself time to practice and ask questions.

Whether you’re planning an unmedicated birth, using pain medicine, or having a scheduled C-section, childbirth classes can help you understand what to expect and prepare for birth and recovery.

Why take a childbirth class?

Childbirth classes can help you:

• Learn what to expect during labor, birth, and recovery
• Practice breathing, relaxation, and movement techniques
• Help your partner or support person learn how to support you during labor
• Build confidence as you prepare for birth
• Understand pain management options, including comfort techniques and medicines
• Meet other expectant parents who may have similar questions and experiences

Some hospital-based classes also include a tour of the birthing unit. This gives you a chance to become familiar with the environment and ask questions about your hospital’s policies and routines.

Types of childbirth classes

Many hospitals and clinics offer classes that provide teaching and information specific to your hospital and community. However, there are many different types of childbirth classes.

Below is a list of some of the most common and popular childbirth education programs.

Lamaze technique

Lamaze is one of the most widely known childbirth education programs in the United States. It views childbirth as a natural, healthy process. And it encourages informed decision-making rather than promoting or discouraging specific medical interventions.

These classes typically cover:

• The stages of labor and birth
• Comfort measures, including breathing, movement, massage, and relaxation
• Labor positions that may improve comfort
• Ways your support person can help during labor
• Common medical procedures and pain relief options
• Breastfeeding and early postpartum care
• Healthy lifestyle habits during pregnancy

Lamaze also encourages practices that can support healthy birth. This includes allowing labor to begin on its own and avoiding unnecessary interventions. It can also include keeping parents and babies together after birth, when possible.

The Bradley Method

This method focuses on preparing for an unmedicated birth with the active support of a partner or birth coach. The course usually meets over 12 weeks, which allows time to practice skills throughout pregnancy.

Topics often include:

• Nutrition and exercise during pregnancy
• Deep relaxation and breathing techniques
• Practice sessions for labor
• Understanding factors that may increase the chance of a C-section
• Breastfeeding and postpartum recovery
• Coaching techniques for your partner or support person
• How to prepare for an unexpected situation, such as a C-section if it becomes medically necessary

HypnoBirthing

Also called The Mongan Method, this approach teaches deep relaxation and self-hypnosis techniques to help reduce fear and tension during labor.

Classes generally include:

• Relaxation and visualization exercises
• Breathing techniques
• Education about the labor process
• Preparing mentally and emotionally for birth
• Partner support during labor

Alexander technique

This approach is different from traditional childbirth classes. It teaches body awareness (awareness of how you move and hold your body) and healthy movement patterns. These can improve comfort throughout pregnancy and after birth.

This technique may help you:

• Improve posture and balance
• Move with greater ease and flexibility
• Reduce physical discomfort during pregnancy
• Push more effectively during labor
• Recover more comfortably after birth
• Find more comfortable positions for feeding your baby

Birthing from Within

Birthing from Within takes a flexible, personalized approach to childbirth education. It doesn’t focus on achieving one specific type of birth. This can help parents to prepare for whatever birth experience unfolds.

Classes often explore:

• Emotional preparation for labor and parenting
• Mindfulness and self-awareness
• Coping skills and confidence during pregnancy, birth, and postpartum

How to choose the right class

No single childbirth class is right for everyone. Think about your goals, your birth preferences, and how you learn best.

Many hospitals, birthing centers, and community organizations offer classes in person or online. This can make it easier to find options that fit your schedule.

Before signing up, you may want to ask:

• What certification does the instructor hold?
• What topics are covered?
• What is the instructor’s approach to labor and birth?
• Will my partner or support person learn ways to help during labor?
• How many people are in each class?
• How long is the course?
• What is the cost?

The bottom line

Childbirth classes can help you prepare for labor, birth, and the move into parenthood. No matter what approach you choose, the goal is the same: to help you feel informed, supported, and confident as you welcome your baby.

Remember that birth doesn’t always go exactly as planned. Learning about different possibilities and understanding your options can help you make informed decisions and feel more prepared.

If you have questions, Progyny is here for you. Please contact your Progyny Care Advocate for support.

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post What to know about childbirth classes appeared first on Progyny.

Preparing for a baby comes with a lot of questions, but you don’t have to figure it all out on your own. Prenatal and early parenting classes can help you prepare for pregnancy, birth, newborn care, and life with your baby.

Many hospitals, birthing centers, and community organizations offer classes in person or online, making it easier to find options that fit your schedule.

Should my partner or support person attend? If possible, yes. Prenatal classes can help your partner or support person understand what to expect during labor, birth, and the newborn period. They can also learn ways to provide physical and emotional support throughout your experience.

Here’s what each type of class covers.

Childbirth education

Often taught by labor and delivery nurses or certified childbirth educators, these classes help you understand what to expect during labor and birth. Topics may include:

• The stages of labor
• Pain management options
• Common medical interventions
• What recovery after birth may look like

Chestfeeding (also called breastfeeding)

Feeding your baby is a learning experience for both of you. These classes, typically led by lactation consultants or nurses, can help you:

• Know what to expect, including how to recognize your baby’s hunger cues
• Learn different positioning and latch techniques
• Navigate common challenges during the first few weeks

Newborn care

Bringing your baby home is exciting, and it can also feel like a big adjustment. Newborn care classes focus on the basics of caring for your baby during those first weeks together.

You’ll typically learn how to:

• Diaper, bathe, and swaddle your baby
• Understand newborn sleep patterns
• Try soothing techniques that can help comfort your baby

Infant CPR and safety

Learning how to respond in an emergency can give you and others who care for your baby peace of mind. Taught by certified instructors, these classes often cover:

• Infant CPR
• Choking response
• Basic first aid
• Safe sleep practices
• Car seat safety

Parenting and postpartum support

Many hospitals and community organizations offer classes or support groups designed to help families adjust to life with a newborn.

Topics may include:

• Adjusting to life as a new parent
• Finding community resources
• Physical recovery after birth
• Emotional well-being during the postpartum period

Benefits of prenatal classes

Prenatal classes can help you:

• Build confidence before your baby arrives
• Learn practical skills from healthcare professionals
• Ask questions in a supportive environment
• Better understand what to expect during labor, birth, and recovery
• Connect with other expecting parents who may be sharing a similar experience

How do I choose which classes to take?

Every family is different, so choose the classes that best fit your needs and goals. If you’re not sure where to start, childbirth education and newborn care are good choices for many first-time parents.

Your healthcare provider can recommend classes based on your pregnancy, birth preferences, and personal goals. You may find it helpful to ask trusted family members or friends about classes they found valuable, too. And your Progyny Care Advocate is also here for support.

The bottom line

Taking these classes won’t answer every question, but they can help you build skills, learn what to expect, and feel more prepared for the journey ahead.

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post Your guide to pregnancy, birth, and newborn classes appeared first on Progyny.

If you’re trying to conceive at an older age, let’s start with this: the birth rate among people age 40 to 44 has never been higher. At the same time, as you may know (…or as you may be tired of hearing), it does become harder to become pregnant after 40.

Everyone’s journey is different. Try not to compare yourself to celebrities, your social media feed, or anyone else. Instead, ask your healthcare provider for guidance that’s tailored to you.

Let’s go over tips to help you care for your fertility and well-being. We’ll also talk about finding support as you navigate your path to parenthood.

Get started with a fertility specialist.

If you’re 35 or older, the standard guidance is to try to conceive for 6 months before seeking fertility care. But if you’re 40+ and you’ve been trying for 3 months or you have a health condition that may affect fertility, it’s recommended to go sooner.

Your fertility specialist will likely suggest that you (and/or your partner) get testing to:

• Estimate the number of remaining eggs
• Look for any issues with the uterus or fallopian tubes
• Assess sperm health
• Do genetic testing to find out if there are any genetic conditions to consider

Your fertility specialist will also help you understand your options. This may include trying to conceive without fertility treatment or exploring options with assisted reproductive technology.

Ask them to explain the realistic chance of success for each pathway, considering your age and health profile.

Prioritize your well-being

You may be really focused on protecting and optimizing your fertility. This is natural. We encourage you to care for your emotions and quality of life as you follow your journey, as well.

• Continue to follow expert recommendations. Your OB/GYN or fertility specialist can answer specific questions you have. The steps that experts recommend for conception and a healthy pregnancy are:
  • Track ovulation and have sex every 1 to 2 days during the 6-day ovulation window (if trying to conceive without fertility treatment).
  • Take a prenatal vitamin with folic acid to reduce the risk of certain birth defects.
  • Choose healthy, balanced foods for overall health.
  • Avoid smoking and alcohol, which may lower fertility.
• Share as much or little as you want. Your journey is personal and it’s OK to keep it as private as you’d like. People may give opinions or advice that you didn’t ask for, even though they are usually well-meaning.
• Seek support from people who understand. You may find it helpful to talk with people who’ve been through similar experiences. Organizations such as RESOLVE may help you connect. Talking with a professional can also help many people manage the emotions that can come from their fertility journey.

Talk with your Progyny Care Advocate

We know a lot of this is easier said than done. And focusing on your self-care and managing stress can be really challenging. Our final tip is to reach out to your Progyny Care Advocate for support and guidance.

We’re here to listen, suggest expert resources, and help you navigate your family-building journey. This includes helping you to find a fertility specialist and think through your options. We’re here for you every step of the way.

Explore related:

• How age affects fertility
• Fertility tests: Your first step toward family building
• You’ve got this: Self-care and emotional coping during fertility treatment

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post Trying to conceive after age 40 appeared first on Progyny.

More women* are having babies after age 35, including people having their first baby. Between 2014 to 2025, the U.S. fertility rate for ages 35 to 39 increased 5%. And for age 40+, it rose 24%. (*We’ll use “women” to refer to sex at birth.)

Aging does raise some concerns with fertility and pregnancy. But there is strong support available if you’re hoping to become pregnant.

Let’s look at some ways age may affect fertility, keeping in mind that every person is unique. It’s always best to ask your healthcare provider for guidance about what YOU can expect. They can learn about your health history, current situation, and family goals. Your provider’s guidance will be more meaningful than general statistics.

Chances of pregnancy

There are a few reasons it’s harder to become pregnant as we age, including:

• Fewer eggs: We have significantly fewer eggs by age 40. We’re born with all the eggs we’ll ever have, and don’t have the ability to grow new eggs. Our egg supply goes down each year, and the rate of decline speeds up after age 35.
• Declining egg quality: Our eggs are with us from birth (technically, before birth). This means they also go through an aging process. Older eggs are more likely to have chromosome errors and a lower chance of resulting in pregnancy.
• Declining sperm quality: Aging can affect sperm health, just not to the same degree as eggs. Men do continue to produce new sperm as they get older.
• Health conditions: We’re more likely to develop health conditions affecting fertility as we age. Examples include endometriosis, fibroids, and scar tissue in the uterus.

What does all this mean? After 6 months of trying, about 60% to 65% of women in their early 30s become pregnant. At age 40, about 25% to 30% will become pregnant after trying for 6 months.

Unfortunately, there is a higher miscarriage rate with age. This is because older eggs have a higher chance for an unexpected number of chromosomes. About 1 in 3 pregnancies end in miscarriage after age 40.

This can all be stressful to think about. But many healthy pregnancies do happen each year for older parents. So, again, please ask your provider to help put the risks into perspective and personalize them for you. Everyone has their own health profile, lifestyle, and history.

Pregnancy considerations

Pregnancy after age 35 carries higher risks for you and the baby. However, your team will be there to counsel, support, and monitor you at every step.

With increasing age, you may have a greater risk for pregnancy complications. These may include gestational diabetes, preeclampsia, and needing a C-section. The risks for the baby include a higher risk for preterm birth and low birth weight.

Your provider will talk about any possible risks based on your age and health history. And they will carefully track your progress at each visit. Some people may work with a maternal-fetal medicine specialist as well. Your care plan will be designed to keep you and your baby safe.

Advances in fertility technology

Women can and do conceive without fertility treatment at older ages. And if your provider suggests fertility care, it’s good to know that reproductive technology continues to evolve.

If you’re 35 or older, it’s recommended to see a fertility specialist after 6 months of trying. If you’re 40, you may wish to go sooner. Your fertility specialist will learn about your unique situation. Together, you can explore the many options for building or expanding your family.

Your Progyny Care Advocate is here to guide you through your family-building journey. We can help you find a provider, suggest personalized education, and lend emotional support when you need it.

Explore related:

• Trying to conceive after age 40
• How age may affect the uterus and fertility

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post How age impacts fertility appeared first on Progyny.

Packing your hospital bag is one way to get ready for labor, delivery, and your baby’s arrival. Having your essentials ready ahead of time can help you feel more prepared and organized.

Many people pack their hospital bag or “go bag” around 36 weeks of pregnancy, though the right timing depends on your pregnancy. If you have a high-risk pregnancy or an earlier-planned delivery, your healthcare provider may recommend packing sooner.

Remember, you don’t need to pack for every possibility. Most hospitals provide many of the basic supplies you’ll need during your stay. The goal is to bring the items that will help you stay comfortable while leaving some space for anything you bring home with you.

What to pack for yourself

Photo ID and insurance card

You’ll likely need these when you check in, so keep them somewhere that’s easy to reach.

Phone and charger

Your phone can help you stay connected with loved ones, listen to music or podcasts, take photos, or keep track of important information. A longer charging cable can be helpful if outlets aren’t close to your bed.

Comfortable clothes for going home

Choose loose, weather-appropriate clothing that feels comfortable after giving birth. Many people prefer soft, nonrestrictive clothing, such as their maternity clothes, for the trip home and for a few months postpartum.

Toiletries

A few familiar toiletries can help you feel refreshed during your stay. Consider packing:

☐ Toothbrush and toothpaste

☐ Deodorant

☐ Lip balm

☐ Hairbrush or comb

☐ Shampoo, conditioner, or body wash if you prefer your own products

Prescription medicines

Ask your provider whether you should bring any medicines with you. Make sure your care team knows about all prescription medicines, over-the-counter medicines, and supplements you take.

Glasses or contact lens supplies

If you wear glasses or contacts, pack what you’ll need during your stay, including a contact lens case and solution if applicable.

What to pack for your baby

Car seat

A rear-facing infant car seat is often required to take your baby home from the hospital.

Plus, every state has safety laws that require infants to be in a federally approved car seat when in a vehicle. Installing it before your due date can save time when it’s time to leave for the hospital.

Going-home outfit

Pack a comfortable outfit for your baby’s trip home. Depending on the weather, you may want to include an extra layer, socks, or a hat.

What your support person should pack

If a partner, family member, or friend will be with you during labor or after delivery, they may want to bring:

Phone and charger

Change of clothes

Toiletries

Snacks and a reusable water bottle, if permitted by the hospital

Any medicines they take regularly

Optional comfort items

These items aren’t essential, but many people find them helpful during their stay:

☐ A favorite pillow

☐ Hair ties or a headband

☐ Headphones, earbuds, or speakers

☐ A cozy blanket

☐ A printed copy of your birth wish list, if you’ve created one

What your hospital may already provide

Many hospitals provide supplies for both you and your baby, which may include:

• Diapers
• Baby wipes
• Mesh underwear
• Large sanitary pads
• A peri bottle
• Baby blankets

Because what’s provided varies from one hospital to another, it’s worth checking before you pack. Knowing what’s available can help you avoid bringing items you’ll already receive.

Check with your team before you pack

A quick call to your care team or hospital before your due date can answer common questions and help you feel more prepared for your stay. Consider asking:

• Which postpartum and newborn supplies are provided?
• Should I bring my own prescription medicines?
• Are snacks and drinks allowed for my support person?
• What are the current visitor policies?
• What feeding support is available after birth, including lactation services?
• What postpartum recovery resources are available before I go home?
• Are there things I should not bring with me?

Key takeaways

Packing your hospital bag doesn’t have to be complicated. Start with the essentials for you and your baby, then add a few comfort items if you’d like. With a little planning, you’ll have one less thing to think about when it’s time to go to the hospital.

If you have questions, Progyny is here for you. Please contact your Progyny Care Advocate for support.

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.

The post Hospital bag checklist: What to pack for you and your baby appeared first on Progyny.

If you’re hoping to become pregnant, you might feel eager to try anything to increase your chances. And it’s natural to wonder about all the fertility supplements on the market.

So let’s talk about supplements, nutrients, and fertility. We’ve turned to expert advice from the American Society for Reproductive Medicine and the American College of Obstetricians and Gynecologists.

So far, research has not shown that any specific supplement can boost fertility. But there’s good news: most people get all the benefits they need from healthy eating and a prenatal vitamin.

Take a prenatal vitamin with folic acid