If you’re at risk for high blood pressure during pregnancy or after delivery, your healthcare provider may recommend that you check your blood pressure at home.

This helps them know how you’re doing and make adjustments to medicine, if needed. And if your numbers are high, that’s a sign to call your provider.

In this video, we’ll show you how to take your blood pressure at home.

What if my numbers are high?

Be sure you know the blood pressure numbers your provider recommends for you, and what to do if your numbers are high. For example, here are common guidelines.

If either your top or bottom number is high, wait a few minutes and check your blood pressure again. If one of the numbers is still high, call your provider or get medical care.

Call your provider if:

• Your top number is 140 or higher, or
• Your bottom number is 90 or higher

Call your provider or get immediate care if:

• Your top number is 160 or higher, or
• Your bottom number is 110 or higher

Again, these numbers may vary from person to person, so be sure to ask your provider what is considered high for you and when you should call.

Your team can help you

You might find it helpful to take your blood pressure in front of your healthcare team for practice and to ensure your monitor is set up correctly.

Reach out to your health plan as well – a blood pressure monitor may be covered as part of your insurance.

Finally, remember that your Progyny Care Advocate is always here to provide guidance and support.

Explore related topics in this series

• High blood pressure in pregnancy: Get informed to stay safe
• My partner is at risk for preeclampsia: How can I help?

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 to take your blood pressure at home appeared first on Progyny.

Last updated June 26, 2026

Two weeks? Not anymore. The weekend wellness retreat is the new way to regroup, and travelers are catching on fast.

There was a time when wellness travel meant blocking off ten days, flying halfway across the world and committing to a full lifestyle overhaul. These days, that version of “reset” feels out of reach for most people.

Limited time off, packed schedules and the simple reality of everyday life have influenced what travelers are actually looking for—and how they want to feel when they get back home.

That’s where weekend wellness retreats are an excellent way to refuel. Rather than trying to do it all in one trip, these shorter escapes do less, but they do it well.

A couple of days spent in the right surroundings, with the right structure, can be enough to recalibrate your energy, improve your sleep and create a noticeable difference in how you feel. You’re not trying to reinvent yourself all at once, but a little respite does go a long way.

The Case for a Weekend Wellness Retreat

The appeal is straightforward; weekend wellness retreats fit into real life. Longer wellness trips can sometimes come with logistical headaches, including multiple flights, extended planning and commitment that can feel overwhelming before you even leave. 

Here’s the thing. You’re probably going on a wellness retreat because you’re feeling the ebbs and flows of life. Who wants to pile extra stress on top of that while heading somewhere that’s supposed to help you decompress?

With shorter travel times and more streamlined stays, weekend wellness retreats make it easier to step away without disrupting everything else.

Quiet as kept, we’re also seeing a shift in what travelers consider “luxury.” It’s no longer about indulgence and the largest spaces you can find with all the amenities. At this point, we all just want a break from the havoc that life can throw our way, and ease is king. 

At Miraval Arizona Resort & Spa, everything from meals to daily programming is mapped out for you, allowing guests to fully disconnect without managing the details themselves.

The emphasis is on presence instead of planning. That simplicity is what makes these trips effective. Less time spent organizing means more time actually resting.

Anatomy of a Weekend Wellness Retreat Worth Booking

Not every wellness escape delivers the same result, especially when time is limited. The difference usually comes down to how intentional the retreat is. Some of the most effective weekend wellness retreats share similar characteristics. For starters, they’re self-contained. 

Once you arrive, everything you need is at your fingertips—meals, classes, treatments and space to unwind. For example, at The Retreat at Blue Lagoon in Iceland, guests move seamlessly between private lagoon access, spa rituals and dining without ever needing to leave the property.

Quality wins over quantity. The strongest retreats skip overwhelming itineraries in favor of a few meaningful elements like sleep, movement or stress reduction.

A good weekend retreat gives you rhythm without rigidity, with programming that guides your day rather than dictating it. At Civana Wellness Resort & Spa, guests can choose from instructor-led activities or move through daily yoga, meditation, breathwork and fitness classes at their own pace.

Most importantly, the best retreats remove decision fatigue. You’re not constantly asking what’s next while you’re there. You’re moving through the experience.

While not every destination is a quick Friday-to-Sunday escape, these properties reflect what guests want from shorter, more intentional getaways.

Whether close to home or slightly farther afield, the appeal comes from the foundation. Fewer decisions, more support and an environment designed to help guests quickly settle into rest mode.

Four Types of Weekend Wellness Retreats

The right weekend wellness retreat comes down to what you’re craving most, be it physical recovery, mental quiet or a fully reset nervous system. These four cover the most common reasons to book a weekend wellness retreat.

1. Spa & Recovery Escapes

If your body’s the priority, spa-focused retreats are the fastest way to feel a difference in a short period. Take The Retreat at Blue Lagoon, where the spotlight is on their mineral-rich geothermal waters, in-water treatments and hydrotherapy designed to relax the body and improve circulation.

For a desert counterpart, Miraval Arizona Resort & Spa pairs spa treatments with mindfulness-based activities and a backdrop that quiets the mental noise.

Guests often highlight the combination of wellness classes, nourishing meals and immersive spa rituals as what makes the stay feel restorative rather than excessive.

2. Active & Fitness Retreats

For travelers who feel better moving than resting, active retreats offer another kind of recharge. These retreats specialize in movement such as hiking, strength training, yoga and outdoor activities without the pressure of maintaining your usual routine.

Miraval Arizona Resort & Spa builds movement into the day with hiking in the Sonoran Desert, fitness classes and outdoor challenges, all designed to support both physical and mental resilience. The biggest advantage? You don’t have to plan a thing.

3. Nature-Based Wellness Stays

Sometimes the reset comes from the environment itself. Nature-driven retreats use landscape as a core part of the experience. From volcanic terrain in Iceland to desert surroundings in Arizona, the goal is to create room both physically and mentally.

At Civana Wellness Resort & Spa, the Sonoran Desert sets the tone, creating a quieter atmosphere that naturally encourages guests to slow down and disconnect. That connection to nature brings a level of calm that scheduled programming alone can’t.

4. Mindfulness & Mental Clarity Retreats

For those feeling more mentally drained than physically exhausted, retreats focused on emotional well-being offer a different approach. SHA Wellness in Spain and Mexico lean into this with meditation, life coaching and holistic therapies overseen by specialists across disciplines, from Traditional Chinese Medicine to stress management.

What sets these mindfulness-led retreats apart is the blend of medical expertise and holistic practice, with personalized programs that address everything from nutrition to overall health in a methodical, science-informed way.

How to Book a Weekend Wellness Retreat Without Overthinking It

The biggest mistake travelers make is overcomplicating the trip. A weekend retreat works best when it feels easy from start to finish. That begins with choosing destinations within a manageable travel window, ideally no more than a few hours away.

From there, keep things easy, or you’ll probably regret going if you turn everything into a stress fest. Look for properties that include on-site meals, activities and wellness programming. This eliminates the need to coordinate logistics and allows you to stay present.

It also helps to resist the urge to do everything. A packed schedule defeats the purpose. Pick one or two priorities like improving sleep, reducing stress or unplugging, and let the rest unfold naturally.

Weekend wellness retreats aren’t about transformation. You’re likely not going to go on Friday and return Sunday as a new “you.” However, these tailored retreats are made to interrupt.

Why Doing Less Feels Like More

They break the cycle of constant movement, noise and responsibility long enough to think clearly. You might not come back brand new, but you do get to pause, reflect, and come back with clarity and a fresh mind, ready to tackle the week ahead.

What makes them effective isn’t the length of time, but the intention behind it. A couple of days in the right environment, with fewer decisions and more support, can create a shift that lasts far longer than the trip itself.

And that’s ultimately the appeal of weekend wellness retreats. They don’t require you to step out of your life completely. They give you space to return to it feeling better.

About the author:

Creshonda Smith is a travel and lifestyle writer specializing in luxury hospitality, wellness travel and destination-driven storytelling. Her work has appeared in Business Insider, Yahoo, MSN and TheTravel, where she covers immersive travel experiences and practical, SEO-driven guides. Based in southern Italy, she brings a global perspective to her writing, with a focus on thoughtful travel that blends style, well-being and real-world usability.

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 Weekend Wellness Retreats Are the New Two-Week Vacation appeared first on Vacayou Travel.

It can either improve their performance or affect it. Proper nutrition can help athletes perform at their best and recover from training and competition.

In this article, we will explore some of the healthiest foods for athletes to include in their diets.

10 Healthiest Foods for Athletes 

Below are ten of the best foods athletes can eat to better their health and fitness.

1. Bananas

Bananas are high in potassium which helps in strengthening your muscles. An average-sized banana contains 422mg of potassium.

This helps your body to regulate fluids and reduces the chances of muscle spasms or cramps. As an athlete, you need enough potassium-rich food to strengthen your muscles.

2. Wild Salmon

Salmon is a rich source of omega-3 content that is anti-inflammatory and reduces the risk of high blood pressure and heart disease.

According to experts, eating wild salmon twice a week is the best way to maximize its anti-inflammatory benefits. Anti-inflammatory contents are essential in preventing illnesses like arthritis that can impede the performance of athletes.

3. Eggs

Eggs are one of the world’s superfoods rich in protein, healthy fats, Vitamin B, calcium, and essential vitamins, such as B1, B2, B6, and B12. These nutrients provide you with natural energy to boost your performance.

Also, eggs are rich in choline which reduces the rate of fatigue and offers you lots of strength for endurance.

Also, eggs are rich in zinc, which helps to build muscle mass, and magnesium, which promotes speedy recovery.

4. Green Vegetables

Green vegetables, such as spinach, broccoli, swiss chard, kale, brussels sprouts, and asparagus, are some of the healthiest foods for athletes because they are rich in plant proteins, vitamins, and fiber.

Their rich nutrient content helps to improve your energy level, blood flow, heart rate, and mood, which makes them one of the healthiest foods that athletes can eat.

5. Almonds

Almonds are one of the healthiest foods for athletes because they serve as natural fuel for athletiles workouts and activities.

Almonds are excellent sources of magnesium, manganese, and vitamin E and B, which provides the body with fiber, healthy fats, and protein for sustaining energy and supporting your body. 

Some studies have shown that athletes burn more carbohydrates after eating almonds than when they eat other food.

6. Sweet Potatoes

Sweet Potatoes are one of the best sources of healthy carbohydrates for athletes, which are needed to improve their endurance level.

Also, sweet potatoes contain varied vitamins and fiber that improve digestion. The low glycemic index of sweet potatoes makes them beneficial in long, athletic events. This is because the energy is not released at once but gradually over an extended period.

Furthermore, sweet potatoes contain high levels of manganese which works in iron to prevent anemia. Most times, athletes who are prone to inflammation or muscular strains are advised to take manganese supplements.

7. Avocados

Avocados are delicious and one of the healthiest foods for athletes. Their high caloric content makes them highly beneficial for athletes.

Avocados are also rich in Omega-3s, which help improve neuromuscular engagement (the mind-body connection) needed to boost athletic performance.

Also, avocados are a good source of potassium and help with muscle recovery and strengthen your joints and muscles.

8. Quinoa

Quinoa is considered one of the healthiest foods for athletes because it is a complete protein, meaning it contains all of the essential amino acids that the body needs to build and repair muscle tissue.

Moreover, it is high in carbohydrates, which provide energy for workouts and recovery, and it is also a good source of fiber, vitamins, and minerals.

Quinoa also possesses anti-inflammatory properties, which can help reduce muscle soreness and aid in recovery.

9. Oatmeal

One of the main reasons why oatmeal is excellent for athletes is that it is a whole grain and a good source of complex carbohydrates, which provide a steady source of energy for the body.

Complex carbohydrates are digested slowly, so they can help to sustain energy levels during long periods of exercise or competition.

Oatmeal also contains a variety of essential vitamins and minerals such as Iron, magnesium, zinc, and B vitamins which are imperative for energy metabolism, enzyme function and muscle function.

10. Chicken

Chicken is one best sources of lean protein, which is important for building and repairing muscle tissue.

In addition, chicken is low in fat and calories, making it a good choice for athletes who are trying to maintain a healthy weight or build muscle mass.

It’s also rich in essential amino acids which the body needs to repair and grow muscle tissue.

To add to that, chicken is an excellent source of B vitamins, which are important for energy metabolism and the nervous system, and minerals such as phosphorus and selenium.

Foods that are Unhealthy for Athletes 

Below are some of the foods that are unhealthy for athletes. These foods contain little or no nutritional value increasing the risk of injury and reducing the recovery time. Below are some of the foods you should avoid as an athlete.

• Trans fats foods such as margarine and some oils
• Alcohol
• High sugar and fructose corn syrup, such as cereals, ice cream, etc.
• Processed foods/fast foods
• High-sodium foods such as canned foods or snacks.
• Foods that cause intolerances (this is specific to each person. The most common types of food that causes intolerances are milk, soya, beans, etc)

Conclusion

Food is essential to any athletic performance. Eat the right foods if you want to be fit and have a higher chance of success. Consuming a balanced diet that includes a variety of nutrient-dense foods can help fuel the body, support muscle growth and repair, and prevent injury.

Hence, these healthiest foods for athletes are important to you. The wrong foods can weaken your body, which affects your performance and chances of succeeding.

The post 10 Healthiest Foods for Athletes first appeared on You Must Get Healthy.

The post 10 Healthiest Foods for Athletes appeared first on You Must Get Healthy.

Breastfeeding moms may feel more confident in themselves, less guilty about their lifestyle choices, or even happier with their bodies after giving birth.

Breastfeeding may seem difficult at first because of sore nipples or lack of sleep, but these are all worth it in the end if you want your child to know how much you love them through breastfeeding alone! You learn how to manage breast engorgement when weaning.

Many times during the day, a nursing mother may slow down and offer her kid her full attention. She will look him in the eyes, she’ll speak with him, she’ll make contact with him, and he’ll make contact with her.

They have a one-of-a-kind connection. Breastfeeding facilitates this connection, which offers physical, emotional, and psychological comfort to the infant. It also helps him improve his cognitive abilities.

Breastfeeding strengthens the bond between a mother and her kid.

Baby is catered for, but he also enables the mother to gain significant advantages, such as improved confidence in her capacity to make autonomous child-care choices and handle the responsibilities of parenthood while still enjoying it.

5 Emotional Benefits of Breastfeeding

It’s not only about the health advantages of breastfeeding. It also offers emotional benefits that you may not be aware of. Here are the emotional benefits of breastfeeding.

1. Improves Mood

The hormones in breast milk can help regulate your mood. Breastfeeding boosts the production of oxytocin, which is associated with feelings of love and comfort.

There are some vital health and fitness tips for breastfeeding mothers to help them stay healthy, while taking care of their newborns.

2. Reduces Stress

Breastfeeding reduces stress by providing a coping mechanism during challenging moments, such as feeling overwhelmed or frustrated.

Breastfeeding produces the naturally calming hormones oxytocin and prolactin, which aid in the relaxation and well-being of the nursing mother.

3. Helps Mother and Baby Bonding

The hormones released during breastfeeding help promote mother-baby bonding. Thus, breastfeeding can help strengthen your bond with your baby by giving you a chance to connect while nursing.

You’ll be more in tune with their needs because breastfeeding lets you know when they’re hungry, need comfort, or want to play.

4. Combats Anxiety

Anxiety is common among many new mothers, but breastfeeding can be a great way to combat anxiety.

In one study, breastfeeding mothers report reductions in anxiety, when compared to formula-feeding mothers.

5. Better Sleep

One of most notable emotional benefits of breastfeeding is that it helps you sleep better.

Mothers who breastfeed will find it easier to fall asleep, stay asleep longer, and sleep more deeply. Better sleep translates to to improved emotional and overall health.

Emotional Benefits of breastfeeding for the baby

Numerous research have suggested that breastfeeding also has posiy effects on the psychological, and mental health of children. Some of the emotional benefits of breastfeeding for the baby include;

• Better critical thinking and reasoning skills
• Better memory
• Stronger immune systems
• Better learning ability
• Enhanced motor and cognitive skills.

Conclusion

Breastfeeding is one of the most natural things you can do for your baby. It’s also proven to be one of the smartest decisions a new mom or dad can make.  Apart from the emotional benefits, breastfeeding provides significant nutritional, cognitive, emotional, and immunologic benefits for the infants and their mothers.

The post 5 Emotional Benefits of Breastfeeding first appeared on You Must Get Healthy.

The post 5 Emotional Benefits of Breastfeeding appeared first on You Must Get Healthy.

You’re not alone if you feel unmotivated to follow up on your routine. There are days when pulling even a single muscle doesn’t seem feasible and as appealing as usual.

It is normal to feel unmotivated. It can be a sign that your body requires rest and replenishment or a change in routine.

However, this should not be used as an excuse to stop exercising entirely. Whether you’re feeling tired, overwhelmed, or just plain lazy, there are things you can do to get yourself back on track. 

Today, you will find out some effective fitness tips you can rely on whenever you feel unmotivated. This article will discuss some fitness tips for an unmotivated person.

8 Fitness Tips For An Unmotivated Person

Here are the 8 most effective fitness tips for an unmotivated person.

1. Start small and simple

For most people, the intensity of their routine can suddenly seem to be quite demotivating.

In times like this, to get yourself started, you can start with something small and light, like walking, windmills, butt bridges, etc.

Ensure you start with a simple exercise that you enjoy. Keep your intensity low and your pace unhurried. The important thing is to get started and build momentum from there.

2. Try something new

When you repeat the same routine over and over again, your body eventually grows weary of that routine. If you’ve been repeating the same routine, consider spicing things up with new maneuvers or a shift in your surroundings. 

Try a new workout program. There are so many different types of workouts out there.

Ensure to select routines that are consistent with your fitness goals and, at the same time, excite you. Try a new class at the gym, especially if you work out at home.

This type of stimulation has the effect of making your workouts fly by and seem exciting.

3. Bring it outside

Go for a stroll, run, hike, or bike ride outside. Play some tennis, basketball, volleyball, squash, or soccer.

Being outside in nature releases endorphins and promotes relaxation for many people. Taking it outside may provide you with the mental boost you require.

4. Create a motivating workout playlist

Make a thorough list of songs that are uplifting, encouraging, positive, and packed with lots of vibes.

If you normally work out listening to music such as EDM or hip hops, you could consider trying afrobeat, as they’re filled with lots of dance rhythms.

Remember, If you feel positive and rekindled, you’re more likely to move to the music and burn those calories.

5. Reward yourself 

It’s important to celebrate your successes, no matter how small they may be.

Whether it’s treating yourself to a massage, a new workout outfit, or a night out with friends, find a way to reward yourself for your hard work.

6. Find a motivation buddy

It’s no doubt that everything becomes better with a friend by your side, your workout inclusive.

 Get so caught up in conversation that you lose sight of the fact that you’re working. Furthermore, a fitness buddy can motivate and keep you focused on your objectives!

Whether it’s a friend, family member, or coworker, find someone who has similar goals and schedule regular workouts together.

7. Keep it fun!

Find sports or activities you like, then mix up your schedule to keep things interesting. If you’re bored with your workouts, try something new.

Take part in your street football or basketball-friendly matches. Attend a dancing class and learn all the latest hot dances you admire.

Visit a gym or a school for martial arts. If you enjoy exercising at home, search online for videos of workout programs, including kickboxing, yoga, and high-intensity interval training.

Alternatively, stroll, trek, or jog in a nearby park. Find your hidden passions or athletic talent.

Remember that exercise doesn’t have to be monotonous. You’re more likely to stick with a fitness program if you’re having fun.

8. Use technology

Making use of technology like fitness trackers, apps, or other wearable fitness devices can be highly beneficial for those lacking motivation.

These tools allow you to set specific, personalized fitness goals and monitor your daily progress towards achieving them.

They can track a variety of data such as the number of steps taken, heart rate, calories burned, and even sleep patterns.

This data can be encouraging as it provides visual evidence of your achievements, which can be a powerful motivator.

The ability to look back and see how far you’ve come can instill a sense of accomplishment and help sustain motivation over time.

9. Don’t beat yourself up

We all have days when we just don’t feel like exercising, and that’s okay. Don’t beat yourself up if you miss a workout or if you don’t hit your goal. Just remember to get back on track as soon as you can.

Conclusion

Remember, it’s not about being motivated. It’s about learning how to get yourself started in the first place! You should never feel bad for not being motivated to do something, and you shouldn’t let other people make you feel bad, either.

If a buddy motivates you, then that’s great! But don’t let them push you too hard, and don’t forget that everyone has their body type, so no two people are alike.

The post 9 Helpful Fitness Tips For An Unmotivated Person first appeared on You Must Get Healthy.

The post 9 Helpful Fitness Tips For An Unmotivated Person appeared first on You Must Get Healthy.

Heat does something genuinely fascinating to your nails, and most people have no idea it’s happening at a biological level. Hot weather nails are a real phenomenon, and the science behind why summer is the toughest season for your nail health is actually kind of mind-blowing.

Right now, with heatwaves becoming longer and more intense every year, the conversation around summer nail care is louder than ever. Beauty editors, nail artists, and millions of people on social media are all asking the same question: why do my nails fall apart in the heat?

Your Nails Are Actually Breathing Differently in the Heat

Here’s something most people don’t know. Your nails are porous. They absorb and release moisture constantly, and when temperatures rise, that process speeds up dramatically.

The nail plate is made primarily of keratin, the same fibrous protein that forms your hair. Keratin is brilliant at holding structure, but it is genuinely sensitive to temperature extremes. In hot weather, the nail plate expands slightly as it absorbs more moisture from the environment, then contracts and dries out as that moisture evaporates.

That constant cycle of swelling and shrinking is exhausting for the nail. It weakens the bonds between keratin layers over time.

This is why peeling nails and brittle nails tend to peak in summer, not winter. Cold gets the blame, but heat is often the real culprit.

The Role of the Nail Matrix

Everything that shapes your nail begins deep beneath the skin at the nail matrix, the living tissue that produces the nail plate. During hot weather, changes in hydration, circulation and the condition of the surrounding skin can affect how your nails look and feel, even though the nail itself is made of dead keratin.

It’s a subtle shift, but over a whole summer of heatwaves, those small changes stack up. The nails you grow in August often behave very differently to the ones you grew in March.

Sweat Changes Everything

Sweaty hands are more than just uncomfortable. Sweat creates a film between your nail and any product sitting on top of it, which is one of the key reasons gel nails lifting in hot weather is such a common complaint.

The chemistry of adhesion relies on a clean, dry surface. Heat and perspiration disrupt that bond from underneath, often invisibly, until one day the edge of your gel just… lifts. You can read more about exactly why that happens in this deep-dive on gel nails lifting in hot weather.

Why Dehydration Hits Your Nails Before It Hits the Rest of You

Your body is smart about prioritising hydration. When you’re running low on fluids, moisture gets directed to your vital organs first. Your nails are last on that list.

Nail dehydration shows up quickly in summer because nails have no oil glands of their own. They rely entirely on the moisture that migrates from the surrounding skin and from products you apply. When the heat ramps up, that supply drops off faster than you’d expect.

The result? Nails that look dull, feel rough at the edges, and split at the tip in those tiny, maddening layers.

Dry Cuticles Are a Warning Sign Worth Paying Attention To

Dry cuticles in summer aren’t just an aesthetic issue. They’re a signal that the whole nail environment is parched.

The tissue at the base of your nail plays a protective role that most people underestimate. It seals the gap between your nail plate and your skin, keeping bacteria and moisture disruption out. When it dries out and cracks, that seal is compromised. It’s worth understanding what you’re actually looking at down there, because what most people think of as their cuticle isn’t quite what they imagine. This piece on what your cuticle actually is will genuinely surprise you.

Keeping that area soft and nourished through summer isn’t vanity. It’s nail health maintenance.

The Gel Nail Problem Nobody Talks About Enough

Gel manicures are brilliant. They’re also particularly vulnerable to summer conditions, and the reasons are more nuanced than most people realise.

When your natural nail expands in the heat, it moves. The gel sitting on top of it is a rigid layer that doesn’t flex in exactly the same way. Over time, especially with repeated exposure to heat, water, and sun, that mismatch creates stress at the edges and underneath the product.

Gel nails in hot weather face a kind of structural tension that simply doesn’t exist in cooler months.

Add in chlorine from pools, salt from the sea, and the general increase in hand-washing that comes with summer activity, and you have a recipe for a manicure that looks perfect on Monday and is lifting by Thursday.

The science of what a top coat actually does is fascinating in this context. A quality top coat acts as a flexible seal over the whole manicure, and in summer, that flexibility matters more than ever.

The Colours and Styles That Actually Hold Up in the Heat

Not all nail looks are created equal when the temperature climbs.

Lighter, sheerer formulas tend to show lifting and chipping less obviously than deep, opaque colours. That’s part of why jelly nails, glazed finishes, and translucent styles dominate every summer trend cycle. They look intentionally soft even as they age, which buys you a few extra days of wearable beauty.

Shorter nail lengths also genuinely fare better in summer. Less surface area means less opportunity for the nail to flex and stress the product sitting on top.

If you’re looking for inspiration on what’s actually trending this season, the summer nail trends taking over every feed right now are full of looks that work beautifully in the heat.

What This Means For You

• Your nail plate expands in heat, which means any product on top of it faces more stress in summer than in cooler months. Shorter lengths and flexible formulas tend to last longer.
• Dry cuticles are an early warning sign of nail dehydration. If yours are cracking or peeling back, your nails themselves are likely parched too.
• Gel lifting in summer is a structural issue, not just a prep problem. Heat, sweat, and natural nail expansion all play a role, so don’t automatically blame your technique.
• Nails grown during a heatwave may genuinely be more fragile than nails grown in spring. The nail matrix responds to internal body temperature and hydration levels.
• Hydration matters from the inside out. Drinking enough water in summer directly affects how your nails look and behave. It sounds simple because it is.

Summer Is Brutal for Nails, But Now You Know Why

There’s something oddly reassuring about understanding that your nails aren’t just being difficult. They’re responding to real biological and chemical pressures that intensify every summer. The heat, the sweat, the fluctuating hydration, the way keratin expands and contracts — it all adds up to a season that genuinely demands more from your nails than any other.

The beauty world is catching up with this conversation. Heatwave nail care is becoming a proper category, not just a footnote in summer beauty roundups. And that’s a good thing, because your nails deserve year-round attention, not just a fresh coat of polish.

If you want to go deeper, the MyNailEra app is where this knowledge becomes personal. Era, your personal nail coach inside the app, gives you tailored feedback on your specific nail concerns, guides you through techniques from award-winning nail artists, and helps you build a routine that actually works for your nails in every season. Download MyNailEra and let Era show you exactly what your nails need this summer.

The post What Hot Weather Actually Does to Your Nails (And Why Summer Is the Hardest Season for Them) appeared first on NailKnowledge.

For generations, this vibrant golden spice has been a staple of traditional Ayurvedic practices. Today, many more adults are using turmeric supplements to help support joint health, everyday mobility, and ease age-related stiffness.

But there is a catch with turmeric. When it comes to how our bodies process it, there is a fascinating bit of human biology at play, along with a simple kitchen pairing that unlocks its full potential.

The Absorption Problem: Why Turmeric Needs Help

The health benefits of turmeric do not come from the whole spice itself, but from a natural compound within it called curcumin.

Curcumin has well-documented antioxidant and anti-inflammatory properties. However, left to its own devices, raw curcumin is difficult for the human body to absorb. Scientists refer to this as low bioavailability.

Our bodies naturally struggle to process raw curcumin for two specific reasons:

1. It is hydrophobic: Curcumin does not dissolve well in water. Because our digestive tracts are water-based, raw turmeric tends to clump together and pass right through us without entering the bloodstream.
2. The "Liver Trap": Our liver and intestinal walls treat curcumin as an unwanted visitor. The liver tries to tag curcumin for breakdown and excretion before it ever reaches our joints or tissues.

In short, if you simply swallow standard turmeric powder on its own, serum levels in the blood remain very low because it is cleared out so quickly.

Enter Black Pepper: The Proven Absorption Boost

Thankfully, standard kitchen wisdom has provided the ultimate workaround. Black pepper contains a pungent, natural alkaloid called piperine.

In a landmark clinical study, researchers evaluated the effects of combining curcumin with a small, precise dose of piperine in healthy human volunteers. The results transformed how science views the spice.

The Clinical Finding: The trial demonstrated that when piperine was administered alongside curcumin, it significantly increased blood concentrations, resulting in an astonishing 2,000% increase in turmeric bioavailability.

How does a simple pinch of black pepper do this?

Piperine acts as a temporary "cloaking device" inside your digestive system. It works by safely downregulating the specific enzymes in the liver and intestinal walls responsible for curcumin's glucuronidation (breakdown). By temporarily slowing this clearance process, piperine allows the golden curcumin molecules to slip directly through the gut wall and remain in your bloodstream long enough to work on your joints.

This is why high-strength formulations such as Turmeric with Black Pepper 15,000mg include black pepper extract in the capsules. It turns a high-strength natural compound into usable nutrition for your body.

3 Ways to Maximise Your Turmeric Routine

Whether you cook with turmeric or take a daily supplement, follow these three rules to get your money's worth:

• Add black pepper to your meal, or choose a supplement that contains black pepper: When you buy a turmeric supplement, check the label.
• Take it with Food (Healthy Fats): Curcumin is fat-soluble, meaning it dissolves and is absorbed more readily when paired with dietary fats. Always take your turmeric supplement with a meal that contains healthy fats, such as olive oil, eggs, or avocado.
• It takes time: Clinical trials show that the anti-inflammatory and antioxidant benefits of a regular curcumin-piperine routine typically take 4 to 6 weeks of daily use to fully manifest in your joints.

Frequently Asked Questions (FAQs)

Can I just add more standard black pepper to my food?

If you are cooking fresh curries or making "Golden Milk" at home, yes! Grinding fresh black pepper into the dish, along with a cooking oil or fat, will enhance the spice's absorption. However, for a high-strength therapeutic effect to support ageing joints, a standardised supplement helps you get the exact clinical ratio of active curcuminoids.

References

1. Shoba, G., et al. (1998).
   Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica, 64(04), 353-356.
   ? View Indexing & Abstract: US National Library of Medicine (PubMed / NCBI)
2. Anand, P., et al. (2007).
   Bioavailability of curcumin: problems and promises. Molecular Pharmaceutics, 4(6), 807-818.
   ? View Indexing & Abstract: US National Library of Medicine (PubMed / NCBI)
3. Restorative Medicine (2018).
   Piperine, Black Pepper: Evidence-Based Research & Mechanisms of Action. Association for the Advancement of Restorative Medicine, Oregon, USA.
   ? View full PDF Monograph: Restorative Medicine Monograph Library

• Conditioning frequency depends on hair type, texture, and styling habits, which means there is no one-size-fits-all routine. 
• Rinse-out conditioners should be used with every wash, while leave-ins and masks can be used as needed based on hair needs.
• Curly and coily hair benefits from targeted routines using curl-specific systems like the new OLAPLEX Bond ShaperTM Curl Shampoo and Conditioner. 

Jump to

• Why Are Conditioners Important?
• Figuring Out Conditioning Frequency
• Rinse-out Conditioner
• Leave-in Conditioner
• Deep Conditioning Treatment
• Build Your Ideal Conditioning Routine
  • Fine Hair
  • Dry or Damaged Hair
  • Curly or Coily Hair
• Knowing Your Hair’s Needs
• Is Conditioner Bad for Your Hair or Scalp?

How Often Should You Condition Your Hair?

Conditioner does more than just soften your hair. It can hydrate, reduce frizz, improve manageability, and support long-term hair health, but how often should you actually use it? 

The answer depends on a variety of factors like hair type, styling routine, and the type of conditioner you’re using. Below, we break it all down, plus how to build the right routine using OLAPLEX bond building technology, and new curl-specific solutions. 

Why Are Conditioners Important?

Conditioners do a lot—from moisturizing hair and reducing frizz to increasing shine, luster, and manageability. 

Conditioners like OLAPLEX® Nº.5 Bond Maintenance Conditioner and the new Nº.5 CURL Bond Shaper™ Hydrating Curl Conditioner don’t just hydrate, they help to repair bonds within the hair for stronger, healthier looking strands over time. 

Figuring Out Conditioning Frequency

There’s no universal rule for how often you should condition your hair because it’s different for everyone. Timing depends on styling habits like heat or chemical treatments, environment, and hair type and texture (fine, thick, curly). 

Straight and fine hair typically benefits from less frequent conditioning and a more weightless type of hydration, while curly and coily hair types typically need more frequent and richer conditioning to maintain hydration and definition. The type of conditioner—rinse-out, leave-in, or deep conditioning—also makes a difference.

Rinse-out Conditioner

In most cases, you should use rinse-out conditioner with every wash cycle. Nº.5 Bond Maintenance® Conditioner is a rinse-away conditioner for all damage-prone hair types that can be used during every wash cycle and is gentle enough to use daily. If you’re keeping brassiness at bay with Nº.5P Blonde Enhancer™ Toning Conditioner, use it weekly or as needed. For fine hair types, condition with Nº.5FINE Bond Maintenance® Conditioner for instant volumizing and strengthening, and rinse out after each use.

For curly hair types, use the OLAPLEX Nº.4 CURL Bond Shaper™ Hydrating Curl Shampoo, followed by the Nº.5 CURL Bond Shaper™ Hydrating Curl Conditioner. This advanced curl system is powered by OLAPLEX’s 3D Bond Shaper Technology to deliver stronger, more defined, hydrated curls without weighing them down. 

Leave-in Conditioner

Reach for a leave-in after your shampoo and conditioner if you want to keep  repairing damaged hair or provide longer lasting moisturize to moderately dry hair. Nº.5LEAVE-IN™ Moisturize & Mend Leave-In Conditioner can be used on clean, damp hair or on dry ends in between washes to instantly hydrate and seal split ends while continuously protecting and repairing your hair. 

In the case of curly hair, layering in a leave-in after using the Nº.4 and Nº.5 CURL Bond Shaper™ system helps to lock in moisture and enhance curl definition throughout the day. 

Deep Conditioning Treatment

Need more powerful mask treatment? A deep hair conditioning mask could be for you. If you have dry or medium to thick hair, go with the OLAPLEX Rich Hydration Mask to lock in moisture and reduce frizz, all while repairing hair bonds and restoring strength. If you have fine hair, reach for the OLAPLEX Weightless Nourishing Mask to create instant volume while sealing cuticles for up to five washes. The key to finding which mask is right for you is to match the mask to your hair type—light hydration works best for fine hair, while rich hydration is more effective for thick hair, which can absorb it without feeling heavy.

Knowing Your Hair’s Needs

While those are the general guidelines, your hair is unique, meaning it might need more or less conditioning. Here are signs to watch for if you think you might need a personalized conditioning timeline.

• Condition a little less if your hair is greasy, doesn’t hold a style well, falls flat, or is overly glossy.
• Condition a little more if your hair is tangly, frizzy, dull, or has breakage. Add in a deep conditioning mask for restorative benefits. If you have curly or wavy hair and begin losing definition, it’s often a sign you need more consistent hydration. Start with a curl-specific wash and condition system, like the Nº.4 CURL Bond Shaper™ Hydrating Curl Shampoo and Nº.5 CURL Conditioner.

Build Your Ideal Conditioning Routine

Your routine should be tailored to your hair type, ensuring the right balance of hydration, strength, and manageability without being too much on the hair. 

Fine Hair

Fine hair benefits from lightweight hydration that won’t weigh down the hair or flatten volume. 

• Use a lightweight rinse-out conditioner every wash to maintain softness and shine.
• Focus application on mid-lengths and ends only.
• Incorporate a lightweight mask once a week or as needed for added strength without buildup.

Dry or Damaged Hair

Dry or damaged hair needs a more consistent moisture and bond repair routine to reduce breakage and restore smoothness. 

• Use a rich, reparative conditioner every wash to replenish moisture and improve manageability.
• Apply generously through mid-lengths and ends, detangling while the conditioner is still in.
• Add a deep conditioning mask 1-2x per week for intensive hydration and repair.
• Layer in a leave-in-conditioner after washing to lock in moisture and protect against future damage.

Curly or Coily Hair

Curly and coily hair types require consistent hydration, definition, and frizz control, making routine essential. 

• Cleanse and condition with Nº.4 and Nº.5 CURL Bond Shaper™ Hydrating Curl Shampoo and Conditioner System, which helps strengthen curl structure with 3D Bond Shaper Technology, delivering stronger, more defined, hydrated curls instantly.
• Apply a leave-in conditioner daily or between washes to maintain softness, reduce tangling, and enhance definition.
• Use a deep conditioning mask 1-2x per week to support elasticity, smoothness, and long-term curl health.

Is Conditioner Bad for Your Hair or Scalp?

You know about the benefits of using the right amount of conditioner, but is that the whole story? Are conditioners bad for your scalp or hair? It’s important to ensure proper rinsing and limit how much conditioner goes on your scalp to prevent the hair from being weighed down.

Using the right formula for your hair type, like lightweight options for fine hair or richer formulas for curls, can help prevent buildup while maximizing results. To find the right OLAPLEX® conditioner or deep conditioning treatment to keep your hair healthy, hydrated, and feeling great, take our Hair Quiz. And if you want to learn more ways to treat your hair right, head to the OLAPLEX Blog.

Sources

1. https://www.healthline.com/health/how-often-should-you-condition-your-hair
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4458934/
3. https://www.healthline.com/health/how-to-use-hair-conditioner

• Understanding your curl type and texture is the first step to building a routine that supports healthy-looking, defined curls.
• Bond building and hydration are essential for curly hair, helping strengthen strands, reduce breakage, and improve softness and manageability.
• Caring for curls goes beyond wash day—small habits like protective styling, overnight care, and gentle drying methods can help maintain moisture and reduce frizz.

Jump to

• Curly Hair Types and Textures
• Putting Together Your Curly Hair Routine
• More Ways to Moisturize and Care for Your Curls

An Ola Guide to Creating a Curly Hair Routine

There are a few different types and textures of curly hair, and what they all have in common is the need to be properly moisturized and protected to thrive. Learn more about what it takes to maintain healthy-looking, strong, defined curls with this OLAPLEX® guide to creating a curly hair routine.

Curly Hair Types and Textures

While curly hair consistently needs moisture, each unique hair type and texture comes with its own curly care needs. Some curls are more prone to breakage while others can be easily weighed down. Find your hair type(s) and texture(s) to know how to give your curls what they need.

Type 3 Curls

Do you have bouncy ringlets or spirals? Then you might have type 3 curls. From a loop-shaped pattern to a spiral shape, type 3 curls need help staying smooth, bouncy, and hydrated.

Type 4 Curls

If your hair is coily with serious volume, you probably have type 4 curls. Whether your hair has a visible zig-zag pattern or tight coils the size of a crochet needle or smaller, type 4 curls need help staying moisturized, shiny, and strong to help prevent breakage.

Fine Curl Texture

Fine curl texture means each strand feels thin between your fingers and may be more prone to tangling or breakage. Fine curls still need hydration, but lightweight formulas and bond-strengthening care help keep curls voluminous, soft, and defined without weighing them down.

Medium Curl Texture

Medium curl texture feels noticeable between your fingertips without feeling coarse. This versatile texture holds definition well and responds beautifully to balanced moisture and strengthening. A routine that supports hydration and integrity can help maintain soft, frizz-controlled curls.

Thick (Coarse) Curl Texture

Thick curl texture feels substantial and coarse between your fingers and tends to be resilient and less prone to breakage. Thick curls benefit from rich hydration and bond-building care to help reduce dryness and frizz while maintaining long-lasting curl definition and manageability.

And don’t worry if your hair doesn’t fit perfectly into one type or texture—having multi-textured curls and multiple curl types is incredibly common, especially if certain areas of your hair are more damaged, dry, or exposed to heat and styling.

Putting Together Your Curly Hair Routine

Now that you know your curl type(s) and texture(s), you can pick the perfect products for healthy-looking, strong, gorgeous curls. 

Step 1: Choose Shampoo and Conditioner that Support Your Curls

Start creating your curly hair routine by choosing a shampoo and conditioner combo that supports your unique hair. 

For reliable curl hydration and repair, we recommend Nº.4CURL Bond Shaper™ Hydrating Curl Shampoo and Nº.5CURL Bond Shaper™ Hydrating Curl Conditioner. With this duo, you get the most advanced curl care powered by 3D bond repair for instantly strong, defined, lasting curls. No.4CURL and No.5CURL cut frizz in half—even in high humidity—ease detangling instantly, reduce static, and protect length over time for stronger, more defined curls with each wash.

If you have finer curls, we recommend Nº.4FINE and Nº.5FINE Bond Maintenance® Shampoo & Conditioner, which are clinically proven to strengthen and repair hair when used together. Nº.4FINE removes buildup to help volumize and lift at the roots at the same time as it strengthens and protects while Nº.5FINE weightlessly hydrates and nourishes, detangles and smooths hair, and helps build lasting volume, body, and bounce.

Step 2: Rebuild and Maintain Your Hair’s Bonds

We’ve seen countless cases of heat and chemically damaged curls brought back to life through OLAPLEX treatments. Curly hair has a unique structure that can be susceptible to damage without the right care. Rebuilding the bonds in your hair as an ongoing practice will ensure your gorgeous curls are ahead of the game. 

For in-salon bond repair, ask your OLAPLEX certified stylist for Bond Shaper Curl Rebuilding Treatment™ to strengthen, repair, and reduce breakage. This treatment also improves curl retention and controls frizz through 15 washes.

For at-home bond repair and maintenance, use N°.3PLUS Complete Repair Treatment. This powerful, clinically proven pre-shampoo treatment leaves hair stronger after four uses. Formulated for all hair types and all levels of hair health, N°.3PLUS is the complete bond builder to repair and strengthen hair at home by rebuilding all 3 hair bonds.

Step 3: Stay Moisturized

When you need to maintain your moisture, Nº.5LEAVE-IN Moisturize & Mend Leave-In Conditioner instantly hydrates curly hair and seals split ends. If you’re styling your hair with hot tools, Nº.5 Leave-In provides heat protection up to 450°F/232°C. 

For a weekly hydrating treatment, reach for a hydration mask. Finer hair types or those needing a lighter mask should choose the Weightless Nourishing Mask that provides lightweight hydration through five washes (on virgin hair) and instant volume that lasts all day. For medium-to-coarse hair types, go for the Rich Hydration Mask to lock in intense hydration, instantly reduce and protect against breakage up to 5 washes, and enjoy shine and all-day frizz control.

Step 4: Pick the Perfect Stylers

Once your curls are cleansed, repaired, and moisturized, it’s time to lock everything in with the right stylers. Styling products are essential for defining curl patterns, smoothing frizz, and helping curls hold their shape throughout the day. The key is choosing stylers that enhance your natural texture without weighing your hair down. 

For soft definition and frizz control, apply Nº.6 Bond Smoother® to clean, damp hair. This velvety, hydrating hair styling cream creates smoother, softer blow-dries and more defined air-dried styles without weighing hair down. Nº.6 tames frizzy hair for up to 72 hours and protects against breakage and heat up to 450°F/232°C.

To boost shine and softness instantly, use OLAPLEX Nº.7 Bonding Oil™. This highly concentrated, weightless styling hair oil strengthens hair to reduce breakage and controls frizz and flyaways for sleek, healthy-looking styles, all while providing heat protection up to 450°F/232°C.

If you need medium hold, grab Nº.10 Bond Shaper™ Curl Defining Gel. This anti-frizz curl styling gel provides optimal slip for bouncy, smooth, strong, hydrated curls, waves, and coils every time you style. Achieve crunch-free, frizz-free curls that last with this humidity-resistant formula. Nº.10 helps revive natural curl patterns with patented technology that strengthens curl-forming bonds in the hair for great curl days every day.

More Ways to Moisturize and Care for Your Curls

Supplement your curly hair routine with a few more easy tips and practices to care for your curls.

Do a Moisture Test

Check if your hair needs moisture by performing a quick elasticity test. Take a strand of hair and lightly pull from each side. If the strand breaks or shows no sign of stretching—it’s likely your hair needs extra moisture.

Protect Your Curls Overnight

Care for your curls overnight by sleeping in a protective style like a loose braid or by tucking your hair into a silk bonnet before sleeping. Silk or satin pillowcases can reduce friction against your hair at night, preventing frizz and maintaining the shape of your curls.

Air-Dry or Diffuse for Defined Curls

Let your curls air-dry or dry them with a diffuser on a low-heat setting to prevent frizz and add definition to your hair. Scrunch with Nº.10 Bond Shaper™ Curl Defining Gel before air drying or diffusing for hydrated curls and heat protection up to 450ºF/232ºC. 

With your new curly hair routine, you’ll be confidently rocking your healthy-looking, shiny, luxurious curls in no time. To learn more about your hair type, take our Hair Quiz and receive OLAPLEX curly hair product recommendations just for you.

Sources

1. https://www.aad.org/public/everyday-care/hair-scalp-care/hair/curly-hair-care
2. https://www.healthline.com/health/beauty-skin-care/how-to-sleep-with-curly-hair
   

• Each of OLAPLEX’s four shampoos is formulated to serve specific hair needs, from everyday cleansing to removing buildup and brightening lighter tones.
• Curl-specific formulas help define, hydrate, and strengthen curls and coils. 
• Choosing the right OLAPLEX shampoo depends on your hair type, texture, and styling goals. For example, clarifying formulas help remove buildup for oily or product-heavy hair, while curl-specific options deliver hydration and definition for curls and coils—ensuring there’s a targeted solution for every routine.
• All formulas support healthier-looking hair through OLAPLEX Bond Building Technology®.

Jump to

• Nº.4 Bond Maintenance® Shampoo
• Nº.4P Blonde Enhancer™ Toning Shampoo
• Nº.4C Bond Maintenance® Clarifying Shampoo
• Nº.4D Volume Detox Dry Shampoo
• Nº.4CURL Bond Shaper™ Hydrating Curl Shampoo
• How to Choose Your OLAPLEX Must-Have Shampoo
• Find Your Perfect Shampoo Match

Back to Basics: Our 4 Must-Have OLAPLEX Shampoos

When it comes to hair basics, nothing is as elementary as shampoo.

The right formula doesn’t just cleanse, it sets the foundation for stronger, healthier-looking hair. 

OLAPLEX shampoos go beyond cleansing by helping repair damage at the bond level while supporting the hair’s unique needs, from everyday maintenance to clarifying, toning, volumizing, and now targeted curl care powered by 3D Bond Shaper™ Technology for stronger, hydrated, more defined curls. 

Not all shampoos are created equal, which is why our lineup is designed to deliver customized hair care for every hair type, texture, and goal. 

Nº.4 Bond Maintenance® Shampoo

Our best-selling, original shampoo, OLAPLEX Nº.4 Bond Maintenance® Shampoo repairs, strengthens, and nourishes all hair types. Allure 2024 Readers’ Choice Award winner, Nº.4 repairs damaged hair, split ends, and frizz. It leaves hair easier to manage and gives it shine, all while making it healthier with each use. Nº.4 is color-safe and proven to reduce breakage while strengthening any hair type. This is your ‘everyday’ shampoo, for use whenever you shampoo.

Nº.4P Blonde Enhancer™ Toning Shampoo

Nº.4P Blonde Enhancer™ Toning Shampoo repairs, hydrates, and brightens all blonde, lightened, and grey hair without dulling the hair or stripping it. This highly concentrated purple shampoo cleanses, tones, and repairs with a rich lather that neutralizes brassiness and boosts brightness after one use. It’s scientifically proven to make hair 3x brighter compared to top purple shampoos and can be used 2-3 times weekly or as often as needed to neutralize unwanted brassiness.

Nº.4C Bond Maintenance® Clarifying Shampoo

Buildup makes healthy hair dull, discolored, dry, and unmanageable. Nº.4C Bond Maintenance® Clarifying Shampoo optimizes hair results with a surface-level deep cleanse that removes chlorine, product buildup, excess oil, hard-water minerals, heavy metals, and pollutants. Most clarifying shampoos leave hair rough and wiry, while Nº.4C restores shine and leaves you with hair that’s soft with airy volume, vibrant color clarity, and a clean scalp. For best results, use weekly to remove buildup.

Nº.4D Volume Detox Dry Shampoo

Nº.4D Volume Detox Dry Shampoo is a healthy-scalp dry shampoo with light-as-air dry cleansing technology for scalp and hair that feel just washed without buildup or powdery residue. Nº.4D leaves hair looking first-day fresh with weightless body, and it’s clinically proven not to clog follicles. Use our award-winning dry shampoo on any hair type or texture. We recommend applying Nº.4D between wash days or on clean, dry hair to amplify first-day styles.

Nº.4CURL Bond Shaper™ Hydrating Curl Shampoo

Introducing the new Nº.4CURL Bond Shaper™ Hydrating Curl Shampoo designed specifically for waves, curls, and coils. 

Powered by 3D Bond Shaper™ Technology, this advanced formula delivers multidimensional curl-care to help strengthen, define, and hydrate curls from the inside out. 

What it does: 

• Strengthens curls with every wash for improved resilience
• Delivers non-stop hydration all week long for soft, manageable hair
• Enhances definition for more sculpted, uniform curls
• Helps reduce frizz, even in high humidity
• Improves detangling for easier styling
  
  

Experience stronger, more defined, hydrated curls with each wash – with hydration that lasts and protection that helps maintain curl length over time. 

Pair with the Nº.5CURL Bond Shaper™ Hydrating Curl Conditioner for optimal hydration, definition, and frizz control. 

How to Choose Your OLAPLEX Must-Have Shampoo

The best way to choose the right OLAPLEX must-have shampoo for you is to know your hair’s needs, texture, and styling goals:

For Everyday Repair & Maintenance

Choose OLAPLEX Nº.4 Bond Maintenance® Shampoo as your daily go-to for consistent everyday cleansing. Finish with OLAPLEX Nº.5 Bond Maintenance® Conditioner to further strengthen and reinforce bonds for more resilient hair and prevent future breakage. 

Brighten Blondes, Silvers, and Greys

Blonde, silver, and grey hair can benefit from a shampoo that combats brassiness and brightens light tones. That means, you should grab Nº.4P Blonde Enhancer™ Toning Shampoo. Pair it with Nº.5P Blonde Enhancer™ Toning Conditioner. This nourishing conditioner is formulated with violet toning agents. Nº.5P neutralizes unwanted yellow tones root-to-tip while softening, detangling, and strengthening your hair. You’ll see brighter, shinier, more evenly toned blondes and grays with each use.

Remove Buildup and Impurities with a Deep Cleanse

If your hair needs a deeper cleanse to remove product buildup and other impurities (all without stripping color), it’s time for Nº.4C Bond Maintenance® Clarifying Shampoo. Reveal your healthiest hair and clear the way for your other products to do their best work with Nº.4C.

For Curls, Coils, & Texture Definition

If you have curly, coily, or textured hair, Nº.4CURL Bond Shaper™ Hydrating Curl Shampoo is designed to support your natural pattern with targeted strength, hydration, and definition. 

Powered by 3D Bond Shaper™ Technology, it helps to strengthen and reinforce curls from within, and enhance curl shape and definition over time. 

Pair it with the OLAPLEX Nº.5CURL Bond Shaper™ Hydrating Curl Conditioner for added hydration and slip, as well as weekly mask treatments to support long-term curl health.

Enjoy a Just-Washed Feel and Extend Your Hairstyle

Whether you want to keep your hairstyle looking fresh or add volume to day-one hair, Nº.4D Volume Detox Dry Shampoo is the OLAPLEX must-have shampoo for you that makes good hair days good for your scalp. 

Find Your Perfect Shampoo Match

No matter your hair type, OLAPLEX offers a shampoo designed to support healthier-looking hair from first wash.

Take our Hair Quiz  to find your ideal OLAPLEX routine—including the best shampoo for your hair type and texture.

But here’s the thing: Prime Day can also be overwhelming. Thousands of deals are competing for your attention, and not every “deal” is actually worth buying. That’s why I’ve done the digging for you.

After 35+ years of helping women build healthy habits that fit real life, I’ve learned which products truly support an active lifestyle, and which ones end up collecting dust in a closet. These are the 30 Prime Day bestsellers I know you won’t regret.

Prices can change quickly during Prime Day, and the best deals often sell out fast, so if something catches your eye, don’t wait too long.

Shop even more of my bestselling favorites on my Amazon storefront, or shop live with me over on my Instagram account!

Affiliate Disclosure: As an Amazon Associate, I earn from qualifying purchases at no additional cost to you.

1. My Favorite Walking Shoes

My all-time favorite walking shoes! I wear these every single day. They perform just like Hokas, but for a fraction of the cost! One of my favorite products I’ve ever found on Amazon.

2. Everyday Deep V Bra

My favorite daily bra has thicker straps to prevent shoulder digging, and it’s perfect for lower cut or v neck style tops. This is the most comfortable “regular bra” you’ll ever own. If I’m not wearing a sports bra, this is the bra I’m wearing!

Check out even more of my favorite bras for women over 50!

3. Wide Leg White Jeans

The best white cropped jeans, and they aren’t see through! I wear these all the time. You won’t believe the price!

4. The Cutest 2 Piece Outfit

This outfit makes you look put together, but feels like you are wearing pajamas! One of my favorite finds of this year!

5. My Favorite Creatine Gummies

I’ve noticed a huge difference in my joints since I started taking these creatine gummies about a year ago. I like the gummies because I already have too many powders in my life! I seriously love all the flavors of these creatine gummies. If you’re on the fence about creatine, check out why I started taking creatine, you might be surprised!

6. Hotel Quality Pillows

These hotel quality pillows sell like crazy every time they go on sale. I have them in every room in my house! This sale is a great time to refresh old dingy pillows with a new set. I have them in every room of my house!

7. Lash Enhancing Serum

I use this ​lash serum​ to give me fuller, longer lashes!

8. Overnight Face Cream

This is my go-to nighttime cream. The entire Womaness line is made specifically for middle aged women. I’ve been using this ​nighttime face cream​ for years now and it has totally changed my skin!

9. Wide Leg Athleisure Pants with Pockets

These ​​wide leg pants​​ from my favorite Amazon brand (that rarely goes on sale!) are so comfortable, and they come in three different lengths!

10. Casual Flattering Dress

I had to have this dress when I saw a woman in Anthropologie wearing it. Imagine my surprise when she said it was from Amazon! Flattering on all body types!

11. Eyelet Maxi Skirt

One of my favorite purchases of this season! Easy to wear, flattering, and keeps you cool on hot summer days.

12. Viral Lip Gloss

This viral lip gloss sells like crazy every Amazon sale! Get a few to keep in your purses!

13. Hydrating Facial Cleanser

My favorite facial cleanser I use every night. Creamy, foamy, and gentle! Gets all your make up off and leaves your skin feeling refreshed. This product has a cult following – it was out of stock for 6 months and we are all so happy it’s back!!

14. Trendy Lounge Set

This trendy lounge set is so easy to wear, it’s been a bestseller this sale!

15. Temporary Root Touch Up

I use this color root cover up between hair appointments when I need a little extra coverage for my grays!

16. 2 in 1 Hair Straightener & Curler

This product is seriously magic, I never travel without it! You can curl or straighten your hair, and it looks amazing every single time. I own just about all of their products, and this is one of my favorites!

17. Arch Support Flip Flops

Seriously comfortable flip flops with great arch support!

18. One Piece Swimsuit w/ Attached Skirt

This one piece swimsuit with an attached skirt is so easy to wear running after grandkids. It covers your bum and looks flattering, without looking frumpy!

Check out even more of my favorite swimsuits for women over 50!

19. Comfortable Wedge Sandals

These sandals are so cute, and seriously comfortable. You can walk for miles and still feel great!

Check out even more of my favorite comfortable sandals for women in middle age!

20. Built-in Bra Tank Top

This tank top has been a bestseller of mine for months and months! It has built in bra pads so you can wear it comfortably without needing a bra. It’s easy to wear, comes in so many colors, and holds up after lots of washes too!

21. Daily Pill Organizer

This little purchase has gone viral! It’s the best design for a daily pill organizer, and I’m obsessed with it. You will laugh when you see the price!

22. Orthotic Thong Sandals

These sandals have been a bestseller because they give orthotic support while still being cute! They go with just about everything.

23. Almond Cow Milk Machine

I make a healthy smoothie every single morning, and making my own almond milk was one. of the healthiest swaps I’ve added. The ones you buy at the store are full or unnecessary ingredients. This machine lets you make your own in about 1 minute!

Check out my full almond cow review to see why I love it!

24. Oura Ring Wellness Tracker

I’ve been wearing this ​fitness gadget​ for over a year now, and I honestly love it, it’s been such a game-changer for understanding my sleep, recovery, and daily habits. It’s like having a little wellness coach on my finger helping me stay in tune with my body!

Read my full Oura ring review to see why I love it!

25. Infrared Thermal Ionic Brush

This is from the same brand as the 2-1 curler straightener above. I use this after I blow dry my hair to give it a beautiful smooth texture. I love it!

26. My Favorite Weighted Vest

This is my go-to weighted vest for walking. The weight is distributed around your torso instead of sitting right on your shoulders, which makes it much more comfortable. I also love the built-in cellphone pocket. I use the 12-lb version and it really boosts the intensity of my walks.

See beginner tips for adding a weighted vest to your walks!

27. pH-Activated Cream Blush Stick

This product is going viral! It uses pH-adjusting technology to automatically adjust to the best color for your lips and cheeks! So fun!

28. My New Favorite Water Bottle

I’m obssesed with this new style of water bottle. I’ve never seen it go on sale before!

29. My Favorite Leggings

One of my favorite purchases of all-time from Amazon. Buttery soft fabric, just the right amount of compression, 3 different length options. They perform better than Lululemon in my opinion!

Shop even more of my favorite leggings on Amazon for women over 50!

30. My Favorite Workout Shorts

They’ve been my go-to shorts for the last 3 years, and come in almost 30 colors! They are high waisted, with a little bit longer length that offers good booty coverage for us ladies in my age group. Plus, you will NOT believe the price point!

Shop even more of my bestselling favorites on my Amazon storefront, or shop live with me over on my Instagram account!

Those tiny white patches that appear on your nails out of nowhere can feel baffling. You notice them weeks after they formed, with no obvious explanation in sight. But if you’ve ever asked yourself about white spots on nails, the answer is almost certainly simpler than you think.

What Are White Spots on Nails Actually Called?

The proper name for these spots is partial leukonychia. It sounds complicated, but the condition itself isn’t. Partial leukonychia refers to small opaque areas within the nail plate, as opposed to full leukonychia, which affects the entire nail.

These spots are extremely common. Most people will notice them at some point, and they’re almost always completely harmless.

What Causes White Spots on Fingernails?

The root cause is minor trauma to the nail matrix. The nail matrix sits beneath the base of your nail, just under the skin, and it produces the cells that form the nail plate. When something disrupts that process, even very lightly, your nail reveals the damage weeks later as small white patches. If you want to understand exactly what happens when the matrix takes a knock, nail matrix damage is worth reading in more detail.

Here’s why the timing feels so confusing. Nail cells travel slowly from the matrix, through the cuticle area, and outward as the nail grows. Light trauma during that journey can stop those cells compressing properly. That compression failure leaves behind a small pocket of opacity. The visible spot then takes weeks, sometimes a month or more, to appear after the original knock.

One of the most common triggers is an aggressive manicure. Pushing the cuticle back too firmly disturbs the matrix. Even light pressure near the nail fold can do it. You may not feel anything at the time. But weeks later, a small white spot appears and the link to that manicure is far from obvious.

Are White Spots on Nails a Sign of Calcium Deficiency?

No.

This is one of the most persistent nail myths around, and it simply isn’t true. White spots on nails have nothing to do with calcium, and you don’t need supplements or a diet overhaul. White spots are not caused by calcium deficiency. They are tiny scars in the nail plate created when the nail matrix was lightly bumped weeks earlier.

How to Tell White Spots on Nails Apart from Other Causes

Most white nail discolouration is partial leukonychia, but other causes do exist. Most isolated white spots are harmless and caused by previous minor trauma. If white discolouration suddenly affects several nails, doesn’t grow out, or is accompanied by other symptoms, it’s worth speaking to your GP.

If white patches appear suddenly across multiple nails without any obvious cause, check with a GP. But for the vast majority of people, those familiar little white flecks are nothing more than a small record of a bump or pressure the nail quietly absorbed.

Do White Spots on Nails Grow Out on Their Own?

Yes, always.

Once the nail matrix recovers and starts producing normal cells again, the spot simply grows forward with the rest of the nail. Time and healthy nail growth do all the work. You don’t need creams, supplements, or specialist intervention.

How quickly they disappear depends on how fast your nails grow. Nail ridges and white spots share something in common here: both move outward as visible records of matrix disruption. Fingernails typically grow around 3 millimetres per month, so a spot near the base of the nail may take several months to grow out completely.

One near the tip will disappear much sooner.

How to Prevent White Spots on Nails

Prevention comes down to one thing: protecting the nail matrix from unnecessary trauma. The matrix sits in a surprisingly vulnerable spot beneath the nail fold, and it doesn’t take much to disturb it.

Being gentle around the cuticle area during manicures makes a real difference. You can’t always avoid knocks and bumps in daily life, but staying mindful of pressure near the base of the nail goes a long way.

There’s no complex routine involved. Gentle handling is the single most effective strategy.

White spots on nails are one of those things that look more alarming than they are. Understanding what’s actually happening beneath the nail plate makes them far less worrying, and far easier to prevent. For a broader look at how your nails signal what’s going on underneath, nail reactions explained covers a range of common concerns in plain language.

Getting to grips with nail anatomy, including how the matrix produces cells and why disruption shows up so much later, is knowledge that genuinely changes how you care for your nails day to day.

FAQ

Can gel polish or nail polish cause white spots?

Not directly. The coating itself doesn’t create white spots inside the nail plate. However, aggressive removal, excessive cuticle pushing, or trauma during a manicure can temporarily disturb the nail matrix. Weeks later, that previous trauma may appear as white spots growing through the nail.

If you want to go deeper, MyNailEra is a great place to start. Era, your personal nail coach, is there to answer your questions and help you build real understanding of how your nails work. Visit MyNailEra, ask Era about your nails, and see what a difference that knowledge makes.

The post White Spots on Nails: What They Really Mean appeared first on NailKnowledge.

Previously, I’ve talked about the potential efficacy of prunes and dried figs to keep us regular. What influence does body position have on defecation? While squatting continues to be the traditional position for people in Asia and Africa, Westerners have become accustomed to sitting on toilet seats. When we do that, we sit upright, and our poop is forced to make a nearly 90-degree turn, the “anorectal angle,” which you can see below and at 0:37 in my video The Best Poop Position for Constipation.

Now, that’s a good thing in terms of keeping us from pooping our pants every time we sit down. But when it comes to doing our business, toilet posture defeats the purpose of our body’s brilliant design—like trying to drive a car without releasing the parking brake. Yet, many physicians are hesitant to discuss “such an unmentionable bodily function,” or they may just be ignorant. Doctors don’t know squat.

Of course, this is coming from someone who owns a company selling people squatting platforms for their toilets. In a previous video, I talked about those little footstools you can use to raise your knees when you assume a pooping position, but they were not found to make a difference in terms of self-described difficulty in defecating or the average time spent emptying one’s bowels. Those stools give only a measly four-inch boost, though, while the Squatty Potty is twice that height. What happened when it was put to the test?

Researchers implemented a “Defecation Posture Modification Device,” i.e., Squatty Potty, and it worked! Participants reported increased feelings of bowel emptiness, reduced straining, and about a minute less of on-the-pot reading time. The only downside is the discomfort. Even just a six-inch riser was found to cause such extreme discomfort in research participants in a previous trial that they abandoned trying to study it.

How else can we get that same change in angle you get from raising your feet? How about just tipping forward, as shown below and at 2:14 in my video?

Look familiar? It is like that famous sculpture by Rodin, The Thinker. And indeed, Cleveland Clinic researchers set out to study “The Thinker” position for defecation. They were able to show the anorectal angle, as measured using cinedefecography—your SAT word for the day, basically meaning x-ray poop movie—opening to more than 130 degrees. That’s better than simply raising your feet, which opens the angle to only around 90 degrees. So, “The Thinker” position may be a more efficient method for defecation. It may also help with constipation, but it has not yet been formally put to the test.

As an aside, you can imagine how the worst position might be flat on your back using a bedpan. Because of the spike in blood pressure in the heart and brain when bearing down, straining while passing stool is associated with sudden death from a heart attack and stroke. In fact, it has been found to be the daily activity most often occurring at the time of death in Japan, and those who can’t get out of bed would seem to be especially at risk. That’s why, if at all possible, it can help to sit people up in bed to cause less strain on the system.

It’s important to take a step back, though, in this sitting versus squatting debate, as a nearly 50-year-old commentary did. Yes, the squatting position is called natural since it is used by so-called primitive peoples who easily pass large stools, such that squatting advocates blame the porcelain throne for all manner of Western maladies. But does the position really make a difference if you’re eating the right foods? “The man who squats because he has no modern plumbing also tends to eat food that is less refined”—that is, more natural foods that haven’t had their fiber processed out. Adding fiber to the diet can enable constipated patients to poop effortlessly without having to squat over a hole in the ground. So, maybe if we just change the design of our diets, we don’t have to change the design of our plumbing.

Doctor’s Note

The video on prunes that I referred to is Prunes: A Natural Remedy for Constipation.

I previously talked about poop position in Should You Sit, Squat, or Lean During a Bowel Movement?.

How Many Bowel Movements Should You Have Every Day? Check out the video to find out.

While peptides once dominated discussions around ageing, skin care is now moving into a new era: the longevity economy. 

The focus is no longer just about correcting visible signs of ageing after they appear. Instead, the industry is shifting toward regenerative skin care — a proactive approach that equips skin with the biological tools to remain radiant, resilient and healthy over time. 

At the same time, AI is reshaping how we understand our skin. By decoding subtle signals in our complexion, AI enables a move away from generic routines toward truly personalised skincare that adapts as our skin changes. 

The shift to biotech: Why “smart” skin care is the future 

So, why is everyone suddenly talking about biotech skin care? After many years of skin care research, we’ve realised that the most effective way to care for our skin is to speak its native language. Through the use of ingredients developed in specialised labs, biotech help to mimic exactly how our skin naturally functions at its healthiest.

This allows for skin revitalisation that feels less like a temporary fix and more like a permanent glow-up. When we use bio-compatible ingredients, the skin doesn’t have to work hard to “recognise” the product; it simply absorbs the nutrients and gets to work.  

The ultimate skin reset: From exosomes to secretomes 

If you’ve been keeping an eye on recent breakthroughs, you’ve likely heard the buzz surrounding “exosomes”. These are tiny biological messengers that carry signals between cells to support repair and regeneration. However, advanced biotech has already evolved further. 

The difference between exosomes and secretomes lies in scope: exosomes act as individual messengers, while secretomes represent the full communication system. It is a rich, protein-based matrix containing a complete set of bioactive signals that work in synergy to support repair, calm inflammation, and improve overall skin function. This is what sets secretome-based skincare apart from earlier exosome-based approaches.

This leading-edge technology is the heart of our patented SC-MPI® Complex, which we’ve concentrated into our BioSC Ampoule. By delivering these pure, potent “signals” directly to your cells, it helps your skin switch its internal focus on active skin regeneration. 

Why your skin needs a fresh start 

Think of your skin like a high-performance engine. Every 28 days, your body attempts a natural “refresh” by replacing old cells with new ones – this is known as the skin renewal cycle. But when stress or age kicks in, that “refresh” button can get stuck, leading to a dull, flat complexion. 

DR’s Secret’s BioSC Ampoule acts as a high-performance coach to re-awaken this cycle. To ensure the active ingredients are at their absolute peak potency, the secretome formula is housed in a dual chamber packaging. This keeps our potent SC-MPI® Complex in a freeze-dried powder state, locking in its efficacy until the moment you’re ready to use it. 

When you activate the ampoule, the freeze-dried powder merges with a specialised Dual Molecular Weight Sodium Hyaluronate liquid to deliver long-lasting moisture and enhanced skin support. This activation process ensures maximum freshness and potency of the active ingredients at the moment of use. The formulation then works in synergy to deeply hydrate the skin & improve moisture retention.

Transformative results: The 28-day power of science

When we talk about “redefining radiance,” we’re not just talking about a feeling. We’re talking about proven, visible changes. In just 28 days, BioSC Ampoule delivered two remarkable outcomes: 

• Improved firmness & line reduction: 96% of users saw a significant improvement in skin elasticity and firmness, while 93% agreed that facial wrinkles and smile lines were visibly reduced.
• Effective barrier repair & skin soothing: 100% of the participants agreed BioSC Ampoule was effective in strengthening the skin barrier, successfully soothing sensitivity and improving skin redness.

Precision meets beauty: Skin Studio AI  

Even with all these advanced technologies and science talk, a key question remains: how do you know what your skin truly needs? 

This is where Skin Studio AI transforms the experience. Unlike basic questionnaires, DR’s Secret’s Skin Studio AI uses highly advanced & automated algorithm to analyse skin in real time. Its selfie-based diagnostic tool analyses your skin in real time, providing key insights such as skin fullness score, overall skin condition, acne levels, and appearance of eye bags. By translating this data into personalised recommendations, Skin Studio AI ensures users are guided toward the most suitable skin care approach for their current skin condition. 

The future is yours to define 

The path to great skin is clear: longevity, renewal and smart tech. By combining the power of BioSC Ampoule with the precision of Skin Studio AI, you aren’t just following a trend – you’re mastering your own radiance. Ready to see what the future of your skin looks like? Let’s start the journey together.

Posts Redefining radiance: Why secretome skin care and AI are the future of beauty 首次出現在 Skin Secrets.

There are so many questions we ask ourselves when preparing or planning meals:

Do I have enough protein? Am I getting all of my nutrients? Will this keep me full? Is this going to taste good and be satisfying? 

Here at Nutrition Stripped, we’ve “stripped” eating well down to a simple template — which we call the Foundational Five Nourish Meal — that you can follow at each meal.

No counting macros. No need to eliminate foods from your diet. And no fancy fads.

In this blog, you’ll learn why you should use our Nourish Meal Template, including the Foundational Five elements of nutrition when preparing your meals, and how it can help make you more consistent with your healthy eating habits.

Why the Foundational Five Works for Everyday Life

I’m so excited to share the simple checkbox system I’ve been using for almost a decade with thousands of clients, with you, because it’s going to help you feel so much more confident and at ease when you go to make a meal, knowing you have a well-balanced plate with a quick check. 

The Foundational Five is part of our Mindful Nutrition Method.

This system is rooted and inspired by Nutrition Science 101 in balancing macronutrients for health. As dietitians, we’re taught all about the MyPlate and Diabetic Plate Method, both of which provide a guide for how to organize your plate with macronutrients. Our Foundational Five is our spin on the classic model, including the Flavor Factor, which is unique to Nutrition Stripped.

Before we dive into each macronutrient and refresh you on the basics of nutrition, it’s so important to honor that food plays more roles in your life than physical nourishment. That’s where our Flavor Factor really comes into play.

Food should also be a source of enjoyment, pleasure, satisfying, and taste delicious! The Flavor Factor really celebrates that not only are we focusing on balancing the macronutrients, but we’re also focusing on flavor!

Before we jump into exactly what makes up the Foundational Five and how you can start using it in your daily life, it’s important for you to understand why we take this approach to nutrition here at Nutrition Stripped.

Well-Balanced Meals

Of course, when we’re talking about nutrition and caring for your wellbeing, we want to make sure that you’re nourishing yourself. At the same time, we don’t want anyone to feel that eating healthy is difficult, time-consuming, or takes away from the joy in life.

That’s why we use a really simple template — the Foundational Five Elements of nutrition — to make it easy for you to look at your plate and know you have a well-balanced meal, without needing to follow strict rules or count anything.

This template ensures each and every meal is packed with all the vitamins, minerals, and nutrients your body needs so you can feel satiated (full), energized, and well-nourished so you can tackle your day and know that you’ve cared for your health.

The Foundational Five Nourish Meal Template is made up of a variety of nutrients to refer to whenever you’re creating or building a meal. It’s made up of five elements of nutrition:

Protein + Fat + Starchy or Sugary Carbohydrates + Non-Starchy Carbohydrates + Flavor Factor

The Foundational Five elements include the three major macronutrients, which are nutrition science 101 taught as dietitians! These include carbohydrates broken down into two subcategories based on their function, as well as the flavor factor.

No Counting or Tracking

We’ve all been on one of those diets or plans where you have to count and track everything you eat. While that might work for some people for a short-term fix, that’s not realistic to maintain 365 days a year for your whole life.

Most of the time, we’re not eating in situations where it’s even possible to track every ingredient, use measuring cups to dish out a portion, or know what’s even in the dish. We go out to eat, we eat at our friends’ or our family’s homes, etc. That’s what normal life looks like!

That’s why counting and tracking don’t work for our everyday life, and why it becomes cumbersome or not even possible to keep up with. And when you’re not able to count and track something, you then don’t have the skills you need in order to navigate your food choices.

This is why so many people get stuck in the start-and-stop cycle that prevents them from maintaining healthy eating habits in their day-to-day life.

Rather than counting or tracking anything, we do a visual check to ensure all five elements are on the plate and learn the portion sizes that work best for each nutrient and our personal hunger levels.

Freedom to Enjoy All Foods, With No Foods Labeled as “Off-Limits”

As soon as you label a food as “off-limits” or “bad,” you become hyperaware, hypersensitive, and focused on that food choice.

When you’re face-to-face with these foods, you may then feel the lack mentality, which causes you to want to overindulge in that food because you don’t know when you’ll be able to have it again, since you’ve labeled it “off-limits,” rather than being able to enjoy a serving and be fully satisfied.

With the Foundational Five, the focus is on adding a wide variety of foods to your day and ensuring that you’re eating in a balanced way, rather than by removing foods (with the exception of if something must be eliminated because of an intolerance, allergy, or medical conditions).

Here’s what one of our members from The Mindful Nutrition Method program shared about the Foundational Five:

“I think it’s more free knowing that I have so many choices of what to eat now. Portions are a little different and I’m definitely eating more regularly so I think I have a lot more energy. This weekend I had pizza and like knew that it was ok and for the first time in a while, I didn’t feel guilty. I had a side salad with it, drank extra water, and the next morning I went back to my normal routine. I have food freedom now. Now I eat a ton of different foods and never feel restricted.” 

With Simplicity Comes Consistency

One thing we know to be true is that things that come easily to us are easier to maintain. It’s what we do on a consistent basis — not what we do every once in a while — that can truly impact how we feel, our health, and ultimately our lives. That’s why the Nutrition Stripped Motto is: health is a daily practice!

So we like to keep things simple!

The Nourish Meal Template, using the Foundational Five Elements of nutrition makes it easy for you to look at your plate and do a visual check to see that you have everything you need. It is also the perfect way to make easy meals in 15-minutes, perfect for weekday lunches and dinners, so that you can be consistent with eating this way.

It can be used at any mealtime for any type of meal — a nourish bowl, soup, salad, smoothie, or yogurt bowl, you name it, and it works. Plus, it can also be slightly altered to fit any individual’s personal needs.

So now that you know how this way of eating can support you and your healthy eating habits, let’s break down exactly what The Foundational Five is so you can use it at your next meal!

How To Eat Well With Ease Using the Foundational Five

First and foremost, we want to utilize whole foods as often as we possibly can.

What exactly do we mean by whole foods?

The real stuff, food components that are as close as they can be to their natural state; whole grains, beans, legumes, fruit, vegetables, healthy fat, and protein for example.

Remember, this is just a guideline. Every individual’s interpretation of the Foundational Five will look a little different!

Whether you enjoy animal-based proteins or opt for a vegetarian or vegan style diet, the Foundational Five will still work for you.

Now that we know the basics, let’s start talking specifics.

Protein

Protein is the first component in our Nourish Meal Template using the Foundational Five elements of nutrition.

It’s an important macronutrient to have in each of our meals for quite a few reasons. From helping to ensure that you feel full after your meals, to having a hand in indigestion, muscle and tissue synthesis, as well as immune health and various additional functions — it’s safe to say protein is vital.

Protein also makes up every cell in our bodies, including the cells that make up our skin, hair, nails, muscle tone, digestive tract, and so much more. Since protein is involved in every cell in our body, it’s important to both eat enough and also eat the best quality when possible.

Nutrition research shows that eating protein at every meal, especially breakfast, can reduce the hunger hormone ghrelin and promote satiety. Depending upon your particular preferences, your protein choices may include plant-based protein, animal-based protein, or both!

Some examples include beans, legumes, tempeh, tofu, seitan, quinoa, nuts, seeds, nut butter, grass-fed lean beef, eggs, seafood, poultry, and more.

When shopping for animal-based proteins, look for options labeled with organic, 100% grass-fed, wild-caught, sustainable, and humanely raised to help denote a good choice.

If you’re purchasing from the butcher counter, ask them about the sourcing and share specifics of what you’re looking for so you get the best quality!

Fat

Next up we have fat. For the most part, we’re referring to unsaturated fat here. Of course, there are some exceptions to this overarching statement.

Unsaturated fats primarily consist of plant-based and seafood-based fat sources. Think of extra virgin olive oil, olives, avocado oil, avocados, nuts, seeds, nut butter,  salmon, tuna, mackerel, and sardines. We also recommend coconut and coconut oil, which is technically an unsaturated fat but an exception to the overarching guideline, and you can read more about why here.

In a meal, fat is essential for satiety (or fullness). Yes, protein plays a part in this as well, but fat certainly plays the lead role.

Omega-3 fats, for example, found in fatty fish and some plant-based sources, have been shown to improve cardiovascular health and support brain health.

It’s also key for proper nutrient absorption. Certain vitamins (A, D, E, and K) are all fat-soluble, meaning they need a fat source in order to be properly absorbed. These are the vitamins that keep our brains, cells, hormones, tissues, hair, skin, and nails healthy. 

Adequate fat intake is even more important for organ insulation as well as cellular and hormonal health.

Those are just a few of the reasons healthy fats are so important to eat on a daily basis.

Carbohydrates

Technically speaking, when we look at the nutrition composition of carbohydrates, we find there are 3 subcategories, so let’s explore those so you can keep this knowledge in mind.

Glucose is the body’s primary source of energy. Our brains, muscle tissue, and cells all utilize all carbohydrate types as they break down into glucose for energy, just in different amounts and ratios.

1. Sugars: short-chain carbohydrates that are very easy and quick to digest. Examples are honey, maple syrup, fruit juices, and added sugars. 
2. Starches: You may hear these called starches, whole, or complex carbohydrates, which all mean the same thing. These are long chains of glucose molecules attached together that are then broken down into simple units of sugar. Examples are bread, pasta, potatoes, peas, and beans.
3. Fiber: You may hear this called fiber or non-digestible carbohydrates. Fiber occurs in all fruits and vegetables, whole grains, peas, and beans. We don’t digest fiber; fiber passes through our digestive system.

For the sake of ease in using the Foundational Five system, I like to break carbohydrates into 2 main categories: starchy and non-starchy. 

Starchy Carbohydrates

Starchy carbohydrates are exactly what you picture when you think of carbohydrates. This is the category of carbohydrates that provide you with energy, which is why they’re so important to include in every meal.

For this category of carbohydrates, think of things like potatoes, quinoa, rice, bread, peas, pasta, beans, corn, and fruit. All of these foods have great amounts of vitamins, minerals, energy, and fiber, which are important for our energy, gut health, heart health, hormonal health, and hunger.

Added bonus for soluble fiber

One of our cornerstone whole foods we recommend enjoying at most meals is beans! Beans and legumes are a fantastic source of whole-food carbohydrates, soluble fiber, minerals, and a little protein. In addition, beans are incredibly versatile, delicious, accessible, and affordable.

If you’re not a fan of beans, try other soluble forms of fiber such as vegetables, chia seeds, sweet potatoes, broccoli, pears, figs, carrots, flax seeds, oats, or barley that fall in the Starchy and Sugary Carbohydrate element.

Soluble fiber feeds the friendly bacteria in the gut, which support healthy digestion and gut microbiota and may reduce levels of hunger-stimulating hormones produced by the nervous system that can increase due to stress in our lives or during fasting, food restriction, and yo-yo dieting.

Non-Starchy Carbohydrates

Non-starchy carbohydrates (fiber), on the other hand, don’t necessarily provide a substantial amount of energy. These carbohydrates are better known for their fiber, prebiotics, vitamins, and minerals.

When you hear non-starchy carbohydrates, think of greens and vegetables! These are your leafy greens like arugula, kale, and romaine, as well as your veggies like Brussels sprouts, bok choy, tomatoes, cucumbers and so many more.

Fiber is so important to any diet as it balances cholesterol levels in the blood, regulates bowel movements, regulates blood sugar levels, regulates your satiety levels, lowers the risk of certain types of cancer, reduces the risk of diabetes, and aids in digestion overall. 

These plants should make up the bulk of your plate – the more, the better! Their fiber and water content help to keep you full and provide your body with the nutrients you need to support healthy digestion.

Flavor Factor

Last but certainly not least, we have the flavor factor. This is the fun part!

Your flavor factor maybe a sauce or mustard, herbs, spices, or seasonings – whatever you enjoy cooking or preparing food to boost the flavor and even the nutrients.

Yes, herbs and spices make food taste great, but they’re also packed with antioxidants that help you to glow from the inside out.

If you’re a new cook and just starting to familiarize yourself with seasonings and spices, head here to learn about some of the basics!

Foundational Five Portion Sizes

So now we know what we’re including in our Nourish Meal Template using the Foundational Five, but how much of each nutrient are we supposed to use?

In reality, portion size varies from person to person. With that being said, we have a place for you to start.

Begin by focussing on adding a serving of each of the five components to each of your meals. Similar to what we’re taught as dietitians with the plate method, this focuses on those vegetables since most Americans do not consume enough daily. Generally speaking, your plate should somewhat resemble the following graphic:

But again, portion size will change depending on not only your particular needs but also your nutrition goals.

From a mindful standpoint, you can start with these general guidelines, then slightly increase or decrease based on your individual hunger and satiety cues. If you’re not sure how to tune into your unique body and its needs to find your portion size, watch our free workshop that dives in deeper to this!

Putting the Nourish Meal Template using the Foundational Five Elements of Nutrition into Practice

Let’s get started!

Now first, if you don’t already have the Nutrition Stripped Guide for Creating Healthy Eating Habits, be sure to download that now to get the steps and practices to make maintaining this healthy eating habit easier!

Then you can take a look at some of our favorite recipes that will help you familiarize yourself with the Foundational Five-way of eating and try one out the next time you go to meal prep.

Breakfast

1. Gut Health Supportive Smoothie
2. Smokey Huevos Rancheros
3. Baked Raspberry Porridge

Lunch

1. Buffalo Tempeh Nourish Bowl
2. Hearty Vegetable Bowl
3. Chickpea Burgers

Dinner

1. DIY 15-Minute Nourish Meal
2. BBQ Tacos
3. Chicken Tortilla Soup
4. Chana Masala 

Put the Foundational Five Nourish Meal Template Into Practice to Eat Well Every Day

Now that you know what the Foundational Five system is, it’s time to put it into practice. Ideally, we’re eating the Foundational Five at every meal, but we’re human, and especially when you’re getting started learning this system, that’s not realistic to expect overnight. So instead, what’s one meal of the day that you feel you struggle with the most? Try eating the Foundational Five at that meal and see how it goes!

Also, keep in mind that depending upon your particular nutrition goals, health conditions, medical history, allergies or intolerances, this guideline may need to be adjusted to better suit your individual needs. Members of our Mindful Nutrition Method program are able to add on 1:1 coaching to receive personalized recommendations for these situations.

The post The Foundational Five: A Simple Way to Eat Well Every Day appeared first on Nutrition Stripped.

In this article, we’ll explore the differences between mindful and mindless eating and why it’s important to pay attention to how we eat.

Mindful Eating vs. Mindless Eating: Understanding the Difference and Its Impact on Your Health

What is Mindful Eating?

Mindful eating is the practice of paying attention to the present moment and being fully present while eating. This includes paying attention to the sensory experiences of food, such as taste, texture, and smell. It also involves being aware of our physical and emotional states while eating, including hunger and fullness cues, as well as any emotional triggers that may influence our eating behaviors.

One of the key principles of mindful eating is the practice of “eating with intention.” This means that we make conscious choices about what we eat, why we eat, and how we eat. We eat when we’re hungry, and we stop when we’re full. We also choose foods that nourish our bodies and provide us with energy and nutrients.

Mindful eating also supports a positive relationship with food, balancing eating the foods we need for physical nourishment with eating the foods we enjoy without guilt or stress.

Some other key principles of mindful eating include:

• Eating slowly and savoring each bite
• Paying attention to the colors, smells, and textures of our food
• Avoiding distractions while eating, such as phones or television
• Listening to our bodies and being aware of our hunger and fullness cues
• Being kind and compassionate towards ourselves and our bodies.

The Benefits of Mindful Eating

There are many benefits to practicing mindful eating. For one, it can help us develop a healthier and more positive relationship with food and our bodies. By being more attuned to our hunger and fullness cues, we can avoid overeating and better regulate our food intake for our unique needs and portions. 

In addition, mindful eating can help us enjoy our food more. By savoring each bite and paying attention to the sensory experiences of food, we can cultivate a deeper appreciation for the foods we eat. This can also help us make more informed food choices by learning to recognize which foods truly satisfy us and which don’t.

Enjoyment is so important to our food experience! 

Research has also shown that mindful eating can have positive impacts on our mental health. By being present and aware while eating, we can reduce stress and anxiety related to food and eating.

What is Mindless Eating?

In contrast to mindful eating, mindless eating is the practice of eating without paying attention to our present-moment experiences. This can take many forms, including eating while distracted (such as watching television or using a phone), eating quickly, or eating in response to emotional triggers rather than physical hunger.

This is a very common experience with food, especially when you’re starting out on your journey to eating more balanced and more mindfully, so give yourself some extra self-compassion at this stage.

Mindless eating can lead to overeating or bingeing, as well as other negative health consequences. When we eat without paying attention to our body’s hunger and fullness cues, we’re more likely to eat past the point of fullness and may consume more calories than we need.

When we eat in response to emotions rather than physical hunger, we may be using food as a coping mechanism to deal with stress, anxiety, or other difficult emotions. While emotional eating isn’t a “bad” experience, when we’re only using food as a coping tool for our emotions over time, this brings more challenges for us to deal with said emotions in a more supportive, long-term way.

Kim, one of our Mindful Nutrition Method students overcame this very challenge of mindless eating during her time in the program. She utilized all the education, tools, strategies, and support inside our program, she said:

“So much has changed. I feel like it’s night and day. I don’t have a lockbox anymore. My binges happen super-less frequently, and when they do, I have tools now that I can use, and I’m still working on using them all of the time, but tools that I can use to work through them. I just feel like, in general, I have a lot less anxiety around food choices.” 

The Impact of Mindless Eating on Health

The most negative impact of mindless eating on our well-being is our relationship with food. When we are disconnected from our bodies and eat out of disconnection or distraction, we’re ignoring our body’s true nourishment needs.

Additionally, research has shown that people who eat while distracted, such as watching television or using a phone, consume more calories than those who eat without distractions. In addition, people who eat quickly tend to consume more calories overall than those who eat slowly. While consuming more food isn’t a “bad” thing, it can lead to a habit of overeating or eating more than our hunger cues are dictating, since we’re not tuning in.

In addition, using food as a coping mechanism for emotional distress can also lead to disordered eating behaviors, such as binge eating or emotional eating, and undereating, which can have a negative impact on our mental health and well-being.

How to Practice Mindful Eating

Practicing mindful eating can take some practice, but it’s a skill that anyone can learn. Here are some tips for getting started:

1. Slow down and savor each bite. Take the time to chew your food slowly and really savor the flavors and textures.
2. Eat without distractions. Try to avoid eating while watching TV or using your phone, as these distractions can take your focus away from your food.
3. Pay attention to your hunger and fullness cues. Take a moment to check in with your body before and during meals to see how hungry or full you are. Here’s a great “mindful eating hunger scale” I created for you to learn your hunger cues.
4. Choose foods that nourish your body. Opt for nutrient-dense foods that provide your body with the energy and nutrients it needs to function at its best.
5. Be kind and compassionate towards yourself. Remember that no one is perfect and that it’s okay to have moments of mindless eating. Practice self-compassion and forgiveness when these moments occur.

Takeaway

Mindful eating and mindless eating are two very different approaches to eating that have a significant impact on our health and well-being. By practicing mindful eating, we can learn to pay attention to our present-moment experiences and develop a healthier relationship with food and our bodies. On the other hand, mindless eating can lead to overeating, disordered eating behaviors, and negative health outcomes. By becoming more aware of our eating habits and making conscious choices about what, why, and how we eat, we can cultivate a healthier relationship with food and improve our overall health and well-being.

Find Freedom & Balanced Nourishment.

Embrace a Balanced & Peaceful Relationship with Food.

The post The Difference Between Mindful Eating vs. Mindless Eating appeared first on Nutrition Stripped.

Stress, busy schedules, illnesses, grief, and the hustle and bustle of everyday life can take a toll on us. More specifically, our appetites and the way our bodies regulate hunger. This can often lead to us not eating enough. Additionally, many people in the pursuit of weight loss often end up unintentionally undereating or restricting to achieve that goal.

Whatever the cause, not eating enough food and depriving your body of important nutrients can manifest in ways that wreak havoc on your metabolism and hormones. Both of which may take longer to notice if you’ve been consistently undereating.

8 Symptoms You May Experience if You’re Not Eating Enough

Let’s dive in and take a look at the not-so-subtle signs that your body may not be getting enough vital protein, carbohydrates, and fat, and what you can do to increase your food intake with a balanced diet.

1. Low Energy

If you’ve been feeling straight-up exhausted for several weeks, regardless of how much you snooze or the quality of your sleep, it might be time to re-evaluate your diet. When we’re perpetually undereating, the body isn’t able to fuel itself properly. That may cause you to feel lethargic and sluggish. 

We often see this in the case of low-carbohydrate diets specifically. Seeing as though starchy carbohydrates are the body’s primary source of fast energy, it makes sense that restricting them can lead to less-than-ideal energy levels. 

Take a look at your usual intake regarding both volumes as well as variety. Are you consuming balanced meals that incorporate all of the Foundational Five components? Including starchy carbohydrates? Are you eating when you’re hungry and listening to your body’s cues? Take a moment to reflect here and see if you can make some adjustments. 

2. Dizziness

Dizziness can be one of the first physical signs of not eating enough. When you’re not eating enough food, your blood sugar levels can plummet and make you feel dizzy or faint. If you’re continually feeling lightheaded and can’t quite figure out why, take a look at your food intake. 

For a quick snack boost, eat something with carbohydrates and protein, like a banana with some almond butter, a handful of berries and nuts, or veggie sticks with some hummus. This combination of carbohydrates and protein will help increase and stabilize your blood sugar levels to help boost your energy.

However, if the dizziness persists after making these changes to your nutrition and your lifestyle, chat with your doctor to rule out possible issues.

3. Poor Cognition and Productivity (i.e., Brain Fog)

Ever have moments of forgetfulness where you say things like, “Where did I put my keys?”? That happens to us all, but frequent brain fog could be your body’s way of telling you to check in with how you’re nourishing yourself (i.e., eat more food)! Brain fog can be a sign of several health challenges, but it’s also one of the key symptoms of not eating enough throughout the day.

Postponing lunches or interrupting your normal meal times to attend meetings or take calls delays the energy your body needs to keep going. So if that 3 p.m. lull hits hard and you realize you haven’t had lunch, that’s your cue to head to the kitchen or grab a snack.

It’s best to fill up on whole foods as best as you can. Go for a hearty salad with plenty of fresh veggies, maybe some sweet potatoes, avocado, grilled chicken, or protein of your choice, and a tasty dressing. Foods rich in B-vitamins, omega-3 fatty acids, folate, and antioxidants can help boost brain function and prevent cognitive decline (1). Bye-bye brain fog.

4. Hair Loss and Brittle Nails

This may come as a surprise to you, but if you’re not eating enough food or getting enough nutrients, the highest priority organs will take the lead in getting those nutrients. This includes your brain, heart, and lungs, rather than your hair, skin, and nails. Hair, skin, and nail health are closely tied to what you eat, along with how many vitamins and minerals your body is absorbing.

It’s normal to lose between 50 and 100 strands of hair every day. If you’re losing more locks than usual and your nails seem to break more easily, you may want to focus on nourishing your hair and nails from the inside out.

Start by eating foods that help produce more keratin, the protein that strengthens your hair and nails. Spinach, beans, oatmeal, salmon, eggs, and berries are all excellent sources of hair- and nail-loving nutrients. Protein, biotin, iron, vitamin B12, and omega-3 fatty acids, in particular, are the best nutrients for helping you maintain the thickness, luster, and growth of your crop.

5. Irritable Mood

Hanger is a real emotion! If you’re battling a busy day and rush out the door without breakfast, your blood sugar and your mood can take a real dip. Studies show that low glucose levels can actually cause aggression and violent behavior (2). So when you haven’t had anything to eat, irritability may be one of the first noticeable side effects of not eating enough food. 

The best way to prevent “hanger” is to eat regular meals and nourishing snacks. Enjoying consistent meal times will help keep your blood sugar stable, so you can stay on track with your positive mood and good energy. When you feel that first sign of hunger coming, don’t push it off! Listen to it and grab either a meal or a snack, depending on the degree of hunger you’re experiencing to keep you feeling like your best self versus the moody, irritable version.

6. Feeling Chilly

Got the chills, all the time? You need to consume a substantial amount of food to keep your body warm while performing other bodily functions.

If you’re not eating enough, you’re probably not able to efficiently carry out thermogenesis, which is a process that helps your body generate heat. Some research suggests that people who follow a restrictive diet have lower body temperatures than those who don’t (3).

Women who are also underweight or have low body fat might develop “downy” hair (also known as lanugo), as a way for their bodies to cope with heat loss. When your body doesn’t have enough body fat to heat itself up, it can grow lanugo to help trap heat. It’s common in people with anorexia nervosa or people who are extremely thin.

7. Constant Thirst

Making sure you eat enough is actually one way you can manage your hydration levels. Many of the electrolytes you get from food affect thirst. These include sodium, potassium, and magnesium. If you still feel thirsty after chugging down a glass of water, it’s a red flag that you may not be consuming enough calories.

Sometimes, your body can also mistake thirst for hunger and misguide you away from the water bottle. Just remember to aim for hydrating beverages such as caffeine-free teas, carbonated unsweetened seltzers, and good ‘ole water. 

8. Amenorrhea

Amenorrhea is the scientific term for missing your period. Women may miss their periods for a variety of reasons, including pregnancy, changes in diet, and stress. Sometimes, certain medications you take, including contraception, can affect your cycle, too. Specific health conditions like hypothyroidism and polycystic ovarian syndrome can also affect your hormone levels and, therefore, your period as well.

Amenorrhea can also happen if you don’t eat enough and have low body fat or are underweight (about 10 percent under “normal” weight), which is different for each of us. Being underweight can stop ovulation and cause abnormal changes in your hormones, which is why some women with disordered eating habits or women who are high-performing athletes may often miss their periods. In some cases, their bodies also aren’t getting enough nutrients to carry out normal bodily functions.

The female athlete triad is basically an interrelated cycle that includes low energy intake, amenorrhea, and low bone density. This is most often seen in athletes who are trying to maintain a certain level of “leanness” for a particular sport like figure skating, ballet, gymnastics, or others. 

The Takeaway

The biggest takeaway from this article is to be aware and in tune with yourself and your body’s ability to show you signs that something may not feel right. Use these 8 signs and symptoms to check in with yourself and determine whether or not you may need to consume a bit more energy. 

Find Freedom & Balanced Nourishment.

Embrace a Balanced & Peaceful Relationship with Food.

The post 8 Signs Your Body Says You’re Not Eating Enough appeared first on Nutrition Stripped.

Whether you love or hate the heatwaves, either way you will be facing the same issue - how should you safely store your stock and products you work on? Heat does more than make products uncomfortable to use. In professional environments, high temperatures can alter viscosity, accelerate oxidation, affect preservatives, destabilise active ingredients and increase the risk around flammable liquids. As a general rule, cosmetics and professional products should be stored in a cool, dry, dark place, ideally at a stable room temperature between 15°C to 25°C which is the preferred range for cosmetics, gel polish and UV gels, with heat and temperature fluctuations being key causes of formula degradation.

As a key rule, beauty professionals should move stock away from windows, treatment couches in direct sunlight, radiators, towel warmers, roof lights, car boots, reception displays and rooms that become hot after closing. Products should be kept in closed cupboards, drawers, dispensary cabinets or a stockroom with the most stable temperature available. Avoid storing professional stock in bathrooms or humid treatment rooms where steam and temperature fluctuations can degrade products and encourage contamination.

A simple heatwave audit is worth doing at the start and end of every hot day. Check that lids are tightly closed, pumps are locked, jars are not left open, bottles are upright, and anything with changed smell, colour, separation, swelling, leaking, graininess, unusual thinning or thickening is quarantined rather than used on a client. A small room thermometer in the stock area is an inexpensive but useful control, especially during periods when indoor temperatures exceed 25°C.

Skincare, facial products and professional treatment stock

Professional skincare, peels, masks, serums and SPF should be protected from heat and light because active ingredients can oxidise or destabilise. Vitamin C, retinoids, acids, enzyme products, botanical formulations, antioxidant serums and SPF are especially heat sensitive. Dermalogica advises storing skincare in cool, dark places and notes that fridges can be useful for toners and masques. Amperna advises skincare should generally be stored under 30°C, with the coolest dark drawer or cupboard preferred.

Clinics should not automatically refrigerate every product. Some emulsions, peels, waxes or professional systems may separate or become too viscous if chilled. The safest approach is to follow the manufacturer’s storage instructions, usually printed on the packaging, carton or safety data sheet.

SPF and aftercare products

SPF should never be left on windowsills, in treatment rooms with strong sunlight, in cars, or in bags exposed to heat. Heat and sunlight can reduce sunscreen performance, and visible changes such as watery texture, separation, colour change or altered smell should trigger disposal rather than use. For salons retailing SPF, keep testers and retail units away from reception windows and replace testers that have been repeatedly handled or exposed to heat.

Nail products, gels and polish

Nail products are particularly vulnerable to heat because many rely on volatile solvents, photoinitiators or carefully balanced viscosities. Gel polish, UV gels, primers, base coats and top coats should be stored upright, tightly closed, in a cool, dark drawer or cabinet, away from direct sunlight and UV lamps. The recommended temperature for most polishes is 15°C to 25°C for gel polish and UV gels. Heat can cause thickening, solvent evaporation, separation, discolouration and premature degradation.

Nail technicians should avoid keeping gel polish beside a curing lamp, in a sunlit trolley, on a windowsill, or in a mobile kit left in the car. Bottles should be opened only briefly, wiped clean around the neck, and closed immediately after use. If gel has become stringy, unusually thick, grainy, lumpy, separated or difficult to cure, it should not be used professionally.

Acetone, monomer, cleansers and other flammable liquids

Heatwave storage is also a fire safety issue. Acetone, nail polish remover, alcohol based cleansers, spray disinfectants and some monomers can produce flammable vapours. HSE guidance states that flammable liquids needed for current work should be kept closed and stored in suitable fire resisting cabinets or bins designed to retain spills, located away from immediate work areas and escape routes where possible.

For nail bars specifically, COSHH guidance advises storing products securely in a cool, dry, dark place capable of retaining spills, replacing caps straight away, avoiding excess stock, and not storing more than 50 litres of flammable liquid indoors.

In practice, nail businesses should keep only the working quantity at the nail desk and store bulk acetone, alcohol and remover in a proper flammables cabinet, away from heat, direct sunlight, electrical equipment and ignition sources. Used pads soaked with acetone or nail product should go into a lined, lidded bin, not an open bin beside the workstation.

Hair colour, bleach and peroxide developers

Hair salons should pay particular attention to developers, bleach, toners and colour stock. Developers contain hydrogen peroxide, which is temperature sensitive. Bleach powders and lighteners should be kept tightly closed, dry and away from humidity because moisture can affect performance and safety. Mixed colour, bleach or developer should never be saved for later use. Some professional lightening systems also state that heat should not be applied during processing and that development times should not be exceeded.

For dispensaries, the practical advice is to keep colour stock and developers in a ventilated, cool, dry cupboard, away from windows, boiler rooms, towel cabinets and direct sun. Do not store peroxide developers in a hot back room or in a mobile hairdressing kit left in a vehicle. If developer bottles swell, leak, smell unusual, lose pressure integrity, or appear contaminated, they should be removed from use.

Wax, sugaring products and depilatory products

Wax and sugaring products should be kept away from direct heat before use. Heat can soften wax, alter texture, cause leakage and make portion control harder. During a heatwave, salons should keep unopened wax in a cool cupboard and only warm the amount required for service. Wax heaters should be monitored closely because already elevated room temperatures may alter the speed at which products soften. Products that separate, crystallise unexpectedly, smell different, or become contaminated should not be used.

Lash, brow and adhesive products

Lash adhesives, brow lamination systems, tint, lifting lotions and related products are sensitive to temperature and humidity. Heat and humidity can shorten adhesive life, change curing behaviour and affect treatment consistency. Store adhesives and treatment solutions according to the brand’s instructions, usually tightly closed, upright, away from light and heat. Treatment rooms should be ventilated and kept as stable as possible. Do not leave lash glue on a trolley in sunlight or beside a lamp.

Retail stock and reception displays

Retail stock should be treated as professional inventory and not left out as decoration. While a glass reception shelf or window display may look appealing, during a heatwave it can expose products to prolonged light and heat. SPF, vitamin C, fragrance, nail polish, oils, natural formulations and aerosols should be moved away from windows. Testers should be rotated more frequently and checked for contamination, separation and smell changes.

Mobile therapists and freelancers

Mobile therapists, session hair stylists and nail technicians should be particularly cautious. A parked car can become much hotter than the outside temperature. Do not leave gel polish, wax, skincare, SPF, tint, peroxide, acetone, lash glue or aerosols in a car between appointments. Use an insulated case for transport, keep products out of direct sun, and allow products to return to normal room temperature before use. Do not artificially heat or cool products to “fix” texture changes unless the manufacturer specifically allows it.

If products have been exposed to high heat, the safest professional response is to quarantine them, check the manufacturer’s storage instructions, inspect the packaging and product appearance, and contact the supplier if unsure. Do not use compromised products on clients, particularly acids, peels, SPF, lash and brow chemicals, colourants, peroxide, flammable liquids or products used around the eyes. Keep a note of any discarded stock for insurance, stock control and complaint prevention.

Store products between 15°C and 25°C where possible. Keep stock in a cool, dry, dark cupboard. Move products away from windows, treatment lamps, towel warmers and cars. Keep lids tightly closed and bottles upright. Store flammable liquids in appropriate fire resisting storage and keep only working quantities at the station. Do not use products that have separated, thickened, leaked, changed smell, changed colour or developed packaging damage. Check manufacturer instructions before refrigerating anything. Record and discard compromised stock rather than risking a client reaction or poor treatment result.

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Snapshot

• Head to the Woodstock area for a wellness getaway that pairs Catskills scenery with yoga, hiking, spa treatments, and farm-to-table dining in a community that still runs on Bohemian charm.
• Book one of five cool places to stay in Woodstock and the surrounding Catskills, from a Victorian castle on a glacial lake to an Auberge resort on 140 acres of wildflower meadows.
• Spend your downtime exploring the town itself: independent bookstores, local cafés, artisan shops and a creative energy that doubles as its own form of stress relief.
• Try Reiki, somatic sessions or a nature-inspired spa treatment at one of the area's wellness-focused properties, where the programming goes well beyond a standard massage menu.
• Hike Overlook Mountain for a three-hour trek with summit views and 19th-century ruins, or keep it low-key at Village Green or Woodstock Waterfall Park.

The iconic Woodstock community in upstate New York thrives as a center for farm-to-table cuisine, artistic expression and wellness. Yes, you read that right — wellness. If self-care amidst a Bohemian setting is a priority, read on for five cool places to stay in Woodstock for your next wellness getaway.

Woodstock has long been a refuge for those seeking more. Think the famous 1969 concert where peace, love and rock & roll ruled, or the less peaceful music festival held in 1999.

Today, Woodstock is much more than a place to remember nostalgic music and 60s counterculture. Yoga, biking, hiking and serene spa days have turned the town into a go-to for wellness-minded travelers.

Located in the Catskill Mountains, Woodstock still holds onto its Bohemian roots. In many ways, it feels like a step back in time, but it’s also very hip and modern.

Whether you want to unwind with culture, good food and unique artsy shops, or refresh your mind and body with as many outdoor activities as possible, Woodstock will offer you more than you might expect.

Experience the Culture

Even though Woodstock has so much more to offer than memories of a concert, it’s still worth it to walk through the town and immerse yourself in the local scene.

Countless bookstores, small shops and cozy places to eat are worth checking out on a leisurely afternoon. With so many shop owners honing their craft and showcasing their goods, you’ll be tempted to buy something in just about every store.

And if you don’t spend any money, that’s fine, too. Weaving through these small businesses, enjoying a cup of coffee at a local café and perusing through books while you take in the scent of old pages can do wonders for your stress levels. Peace, love and happiness are alive and well in this community.

Nourish Mind & Body

If you want to focus on wellness in Woodstock, you’ll find no shortage of ways to calm your mind and body. For starters, there are several spas designed to ease your stress and make you feel good.

The Woodstock Spa, for example, offers traditional treatments such as massages and peels, but they also have staff members focused on wellness practices like Reiki, somatic sessions and nutritious living.

Only in Woodstock for a short time? Spending time in nature is one of the best ways to nurture your mental and physical health. Consider taking a hike up to Overlook Mountain. It takes about three hours to complete, and you’ll be rewarded with some of the most impressive views in the state, including the ruins of the Overlook Mountain House, a 19th-century resort that closed in 1940 after experiencing several fires.

For those who prefer something gentler, visit Village Green or Woodstock Waterfall Park to immerse yourself in nature without the uphill climb.

Five Cool Places to Stay in Woodstock

Woodstock is more than a music legacy. The town and its surrounding Catskills have become a genuine wellness destination, and these five properties stand out for anyone looking to pair a getaway with serious comfort. From a design-forward country retreat to an Ayurveda-rooted health resort, each one brings something different to the table.

1. Inness — Accord

Inness blends Scandinavian-chic design with rustic Hudson Valley character on a sprawling property between the Catskills and the Shawangunk Mountains. A 9-hole golf course, saltwater pool, tennis courts and a newly opened spa round out the experience, and the on-site restaurant serves seasonal, locally driven menus that are reason enough to book.

2. Mohonk Mountain House — New Paltz

This Victorian castle is a National Historic Landmark perched on a glacial lake with 85 miles of hiking trails, an award-winning spa, and daily programming that spans guided hikes, mindfulness sessions and live entertainment. Mohonk runs year-round and offers everything from tulip festivals in spring to ice skating in winter. You have to see the grounds to believe them.

3. YO1 Longevity & Health Resort — Monticello

YO1 takes a different approach entirely. This all-inclusive health resort in the Catskills grounds its programming in Ayurveda, naturopathy, acupuncture and yoga. Guests work with wellness counselors to build personalized health programs, and stays include treatments, meals, sauna and steam rooms, a hot tub, and an indoor pool. For anyone looking to go deeper than a standard spa weekend, YO1 delivers.

4. Wildflower Farms — Gardiner

Wildflower Farms spreads across 140 acres of wildflower meadows, woodlands and a wandering river. Freestanding cabins frame views of the Shawangunk Ridge, and the spa’s wellness program draws from nature’s seasonal cycles. A four-acre organic farm, cooking classes and daily movement sessions make it easy to fill your days without ever leaving the property.

5. Emerson Resort & Spa — Mount Tremper

The Emerson sits along a river in the heart of the Catskills, offering an award-winning spa, nature-inspired treatments and two distinct accommodation styles: contemporary rooms in the Inn and Adirondack-style rooms in the Lodge. Shopping, an on-site restaurant and the World’s Largest Kaleidoscope add a layer of personality you won’t find anywhere else.

About the author:

Sam Bowman enjoys writing about people, wellness and adventure, and how they merge. He enjoys traveling solo, with friends or even with his dog. In his spare time, he likes running, reading and combining the two in a run to his local bookstore.

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. 

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The post 5 Cool Places to Stay in Woodstock for a Wellness Getaway appeared first on Vacayou Travel.

If you’ve noticed a series of deep horizontal ridges running down your thumbnail, you’re not alone, and you’re right to wonder. Nail ridges causes are surprisingly specific for many people, and one of the most overlooked is a condition called habit-tic deformity. It’s more common than most people realise, and understanding it properly is the first step toward protecting your nails.

What Is Habit-Tic Deformity?

Habit-tic deformity is a nail condition where repetitive external trauma to the nail matrix disrupts normal nail plate formation. The nail matrix sits at the base of the nail and produces the nail plate. When something disturbs that area over and over again, it struggles to form the nail plate normally. The result is a nail carrying multiple deep horizontal ridges, running from the cuticle area all the way to the free edge.

The thumb is the nail habit-tic deformity affects most often. In more severe cases, other nails may develop the same pattern.

The condition goes by several names: onychotillomania, habit-tic dystrophy, and median nail dystrophy. These names all describe the same underlying process, just from slightly different clinical angles.

Think of it like a gravel path that keeps getting disturbed before it sets. Each disruption leaves a new mark, and over time the surface becomes uneven and rough rather than smooth and flat. That’s essentially what repeated trauma does to nail plate formation.

What Causes Horizontal Ridges on the Thumbnail?

The ridges appear because the nail matrix keeps getting disturbed. But what causes that disturbance? In habit-tic deformity, the trauma usually comes from a person’s own hand. Common behaviours include picking at or pushing back the cuticle of the thumb with another finger, often without even realising it’s happening.

This is where the psychological side of the condition becomes important. Stress, anxiety, and depression all drive the behaviour. It also falls within the category of body-focused repetitive behaviours. It may occur alongside obsessive-compulsive disorder (OCD) too.

The habit tends to run on autopilot. That’s part of why it can be so difficult to break.

You can read more about what happens when the nail matrix is damaged and why the effects on the nail plate can last so long.

Nail Ridges Causes: Symptoms and What to Look For

The visual signs of habit-tic dystrophy stand out clearly once you know what you’re looking for. The ridges run horizontally across the nail, often creating a washboard-like texture. They typically appear in a central band down the nail, which is why one clinical name for the condition is median nail dystrophy.

Each episode of trauma interrupts nail growth at that moment. The nail plate carries a physical record of every disruption.

Over time, repeated disturbance gradually distorts the nail plate further. It’s a similar mechanism to the way chronic nail biting affects nail shape and texture. The nail doesn’t lie about what it’s been through.

If you’re seeing other unusual changes alongside the ridges, such as redness or sensitivity around the nail, understanding nail reactions can help you piece together a fuller picture of what’s going on.

Can Acrylic or Gel Overlays Help Protect the Nail?

Yes, and this is one of the more practical aspects of managing the condition. Preventing further trauma to the nail matrix sits at the heart of treatment, so creating a physical barrier over the nail can help. Acrylic or gel overlays serve exactly this purpose for some people. They make it harder to pick at or manipulate the cuticle area, giving the nail matrix a chance to recover while you also address the underlying habit.

An overlay tackles the physical access to the nail. It doesn’t address the habit itself.

If you leave the psychological drivers behind the behaviour unaddressed, the habit may simply shift to another nail or find another outlet. That’s why medical professionals often play an active role in diagnosing and managing habit-tic deformity alongside any nail-focused care.

The Link Between Nail Ridges, Stress, and Mental Health

This is the most important thing to understand about habit-tic deformity.

It isn’t just a nail problem.

The condition sits at the intersection of physical nail health and mental wellbeing. Stress, anxiety, depression, and OCD all connect to it. For many people, the repetitive behaviour acts as an unconscious coping mechanism under pressure. According to the American Academy of Dermatology, nail changes can reflect a range of underlying health factors, including psychological ones.

Recognising this connection doesn’t make the condition any less treatable.

Effective care tends to involve more than just protecting the nail. Speaking to a GP or mental health professional about body-focused repetitive behaviours is a useful step. It benefits not just the nails but overall wellbeing too. Deep horizontal ridges on the thumbnail aren’t just a cosmetic issue. They’re a signal worth paying attention to, and your nails can be surprisingly good at reflecting what’s going on internally.

Knowing what habit-tic deformity looks like gives you a clearer picture. Understanding what drives it gives you the power to act. Going deeper into nail health topics like this takes proper guidance to do well.

If you want to explore nail health in a guided, expert-backed way, MyNailEra is built for exactly that. Era, your personal nail coach, can help you build real knowledge at your own pace, and the verified, expert-reviewed library means everything you learn is grounded in fact. See how it all fits together inside MyNailEra.

The post Nail Ridges Causes: What Your Thumbnail Is Telling You appeared first on NailKnowledge.

However, excessive body heat can lead to several health problems, including heat exhaustion, heatstroke, and dehydration.

According to experts, the normal body temperature is around 98.6ºF (37ºC), but it can go up by 0.9ºF (0.5ºC) depending on the time of day. However, a body temperature reaching 100.4ºF (38ºC) indicates you have a fever.

To efficiently reduce your body heat, you must identify the cause of the body heat. Many things can raise your body’s temperature, including medications, illnesses, and intense physical activity.  However, a 2021 study states that about 37% of all heat-related deaths worldwide are caused by climate change.

This article will show you efficient health tips for reducing body heat.

10 Health Tips For Reducing Body Heat

If you’re looking to reduce body heat and maintain a comfortable temperature, here are some health tips you can follow:

1. Stay hydrated

Staying hydrated is one of the practical health tips for reducing body heat. Drink plenty of cool water throughout the day to keep hydrated.

Water helps regulate body temperature and promotes sweating, calming you down.

Additionally, you can jump into a cold pool, take a cool bath, or take a cold foot bath to cool down quickly. This helps to calm down your body’s heat.

2. Avoid spicy and hot foods

Spicy and hot foods can increase body heat. Choose lighter, cooler meals that include fruits, vegetables, and salads when the weather is hot. 

Also, if you work long hours outside during hot weather, always opt for cool and lighter meals than hot foods.

3. Avoid direct sun exposure

When outdoors, protect yourself from direct sunlight by wearing a hat, umbrella, and sunscreen.

Sunburn can increase body temperature and contribute to heat-related illnesses.

4. Wear breathable clothing

Another cost-effective and healthy tip for reducing body heat is choosing loose-fitting, lightweight, and breathable fabrics such as cotton and linen.

These materials allow air to circulate and help evaporate sweat, keeping you cooler.

5. Use fans or air conditioning

Utilize fans or air conditioning to circulate air and create a cooler environment indoors.

If you don’t have access to air conditioning, try using a fan and placing a bowl of ice in front of it for extra cooling.

6. Limit outdoor activities during peak hours

Avoid strenuous activities during the hottest parts of the day, typically between 10 a.m. and 4 p.m.

If you need to be outside, seek shade and take regular breaks in a cool or air-conditioned area.

7. Apply cool compresses

Use a cold compress or ice pack on pulse points like the neck, wrists, or forehead to help cool down your body temperature during peak hours or when your body temperature is rising.

8. Stay in well-ventilated spaces

Ensure that your living and working spaces are well-ventilated. Open windows, use fans or create cross-ventilation to promote air circulation.

Proper air circulation keeps your body cool and can reduce your body heat if it is not a medical issue.

9. Take a cool shower

Another obvious health tip that can help reduce body heat is to take a cool shower.

This can help reduce body heat by lowering the body’s surface temperature.

When we take a cold shower, the cool water helps to constrict the blood vessels in our skin, which reduces blood flow to the surface of the skin and helps to dissipate heat.

In addition, the evaporation of the water from our skin helps to cool us down. This can be especially beneficial in hot and humid environments where sweating may not be enough to regulate body temperature.

10. Consult a doctor

Learn to listen to your body. Pay attention to any signs of heat-related discomfort, such as dizziness, fatigue, excessive sweating, or muscle cramps.

Rest, move to a cooler area, and practice the above steps. If they fail, you will have to seek medical attention if necessary.

Sometimes, an overactive thyroid, fever, or malaria can cause high body heat.

Consult a doctor immediately when other symptoms, like muscle cramps, dizziness, fatigue, or nausea, accompany your high body heat.

Conclusion

Remember, if you experience severe symptoms like heat exhaustion or heatstroke, seek immediate medical help. These health tips for reducing body heat are general guidelines, and it’s essential to adjust your actions based on your health conditions and the severity of the heat.

The post 10 Essential Health Tips For Reducing Body Heat first appeared on You Must Get Healthy.

The post 10 Essential Health Tips For Reducing Body Heat appeared first on You Must Get Healthy.

• The right shampoo for you comes down to hair needs. N°.4 Bond Maintenance® Shampoo focuses on repairing damage, while N°.4CURL Hydrating Curl Shampoo hydrates, defines, and reduces frizz in curly, textured hair. 
• Curly hair requires targeted hydration and care. It’s more prone to dryness, frizz, and breakage, making a moisturizing shampoo essential for maintaining healthy curls.
• The right routine makes all the difference. A combination of bond repair, cleansing, and conditioning designed for curly hair helps improve moisture retention and enhances curl patterns. 

Jump to

• The Biology of Curls and Coils
• N°.4 Bond Maintenance vs. N°.4CURL Shampoo
• Which Shampoo Should You Use?
• A Simple Curly Hair Routine for Healthy, Defined Curls
• Frequently Asked Questions

OLAPLEX N°.4 Bond Maintenance® Shampoo vs. N°.4CURL Bond Shaper™ Hydrating Curl Shampoo

Are your curls looking frizzy or dry? Are they losing definition or falling flat after you style them? You might be using the wrong shampoo.

Choosing the right shampoo for curly hair starts with understanding your hair’s unique structure. While both OLAPLEX N°.4 Bond Maintenance® Shampoo and N°.4CURL Bond Shaper™ Hydrating Curl Shampoo cleanse and repair, they’re designed to meet different hair needs.

The difference comes down to hair type (whether your hair is straight or curly) and your primary concern (dryness, damage repair, hydration).

The Biology of Curls and Coils

If you notice your hair is more frizzy than curly, it might not be getting enough moisture. Curly, wavy, and coily hair types all have a distinct structure that directly impacts hydration, strength, and frizz.

• Cuticle structure: Curly hair has a raised, uneven cuticle compared to straight hair. This makes it more vulnerable to moisture loss and external stressors. 
• Moisture distribution: Natural oils from the scalp struggle to travel down spiral-shaped strands, leaving mid-lengths and ends more prone to dryness.
• Breakage risk: The bends in curly and coily hair create weak points along the strand, increasing the likelihood of breakage, especially if your hair is dry.

Because of this, curls benefit from a moisturizing curly hair shampoo that not only cleanses but supports hydration and cuticle smoothing.

N°.4 Bond Maintenance vs. N°.4CURL Shampoo

All OLAPLEX shampoos are powered by bond-building technology that helps repair broken disulfide bonds within the hair structure, supporting stronger, healthier-looking hair over time. However, which shampoo is best for you depends on your hair type.

N°.4CURL Bond Shaper™ Hydrating Curl Shampoo

N°.4CURL Hydrating Curl Shampoo builds on this foundation with curl-specific technology designed to:

• Enhance your natural curl pattern and definition
• Improve moisture retention
• Smooth the cuticle to reduce frizz
• Support elasticity in curls and coils

Perfect for wavy hair, coiled hair, and everything in between, this curl-enhancing shampoo both hydrates and repairs your hair for bouncy, defined curls.

Best for:

• Curly, wavy, and coily hair types
• Frizz-prone or dry hair
• Those needing a hydrating shampoo for frizzy hair with added hydration

Key benefits:

• Delivers targeted hydration for curls and coils
• Helps define and enhance natural curl pattern
• Smooths the cuticle to reduce frizz
• Supports soft, lightweight, bouncy curls

Is N°.4CURL a Sulfate-Free Shampoo for Curly Hair?

Yes. N°.4CURL Bond Shaper™ Hydrating Curl Shampoo is sulfate-free, meaning it gently cleanses without stripping essential moisture. 

Sulfate-free shampoos are especially important for curly and coily hair types because they help:

• Preserve natural oils
• Maintain hydration
• Protect curl pattern and definition

N°.4 Bond Maintenance® Shampoo

N°.4 Bond Maintenance® Shampoo is a universal formula designed for anyone looking to maintain hair health – especially if hair damage is the primary concern.

Best for:

• All hair types (straight, wavy, curly, coily)
• Damaged, color-treated, or chemically processed hair
• Those prioritizing hair repair

Key benefits:

• Strengthens and repairs damaged strands
• Gently cleanses without stripping
• Improves softness, shine, and manageability

N°.4 vs. N°.4CURL: Key Differences

Which Shampoo Should You Use?

For many, the decision whether to use a general shampoo or a hair shampoo for curly hair comes down to overall texture and damage.

• Choose N°.4CURL Bond Shaper™ Hydrating Curl Shampoo if your hair is curly, wavy, or coily and needs extra hydration, frizz control, and curl definition.
• Choose N°.4 Bond Maintenance® Shampoo if your priority is repairing damage and maintaining overall hair health, regardless of hair type. 

And don’t forget to condition! Using a conditioner for curly hair helps hydrate and define your curls, making it much easier to detangle and style. 

A Simple Curly Hair Routine for Healthy, Defined Curls

Building an effective curly hair routine doesn’t need to be complicated. A consistent approach focused on hydration and repair helps curls stay strong, soft, and defined.

1. Cleanse
   Use N°.4CURL Bond Shaper™ Hydrating Curl Shampoo 1-3 times per week to remove buildup while maintaining moisture.

2. Condition
   Follow with a conditioner designed for curls, like OLAPLEX N°.5CURL Bond Shaper™ Hydrating Curl Conditioner, to hydrate and detangle curly hair.

3. Add a Weekly Pre-Shampoo Treatment
   Incorporate OLAPLEX N°.3PLUS Complete Repair Treatment once a week to support strength and reduce breakage.

4. Style and Protect
   Use OLAPLEX N°.7 Bonding Oil™ and N°.6 Bond Smoother® to enhance definition and protect against humidity.

Understanding the difference between N°.4 Bond Maintenance® Shampoo and N°.4CURL Bond Shaper™ Hydrating Curl Shampoo is the first step toward building a routine that works with your hair, not against it.

Whether your focus is repairing damage or enhancing natural curl definition, choosing the right shampoo helps support stronger, healthier hair.

Not sure which shampoo is right for you? Take our Hair Quiz to get a personalized product routine designed to support your unique hair type.

Frequently Asked Questions

Is N°.4CURL Bond Shaper™ Hydrating Curl Shampoo suitable for fine, curly hair?

Yes. N°.4CURL is a great shampoo for fine, curly hair because it delivers hydration without heavy buildup. It also helps maintain moisture balance while keeping curls lightweight and defined.

Can I use N°.4CURL Bond Shaper™ Hydrating Curl Shampoo on permed hair?

Yes. A curl-enhancing shampoo can be used on permed hair, especially if it’s designed to be gentle and hydrating. N°.4CURL also includes bond-building technology that can help strengthen hair and minimize damage, making it especially beneficial for chemically treated textures like permed hair. 

Is N°.4CURL Bond Shaper™ Hydrating Curl Shampoo for wavy hair?

Yes. Wavy hair types can benefit from the added hydration and frizz control in N°.4CURL Hydrating Curl Shampoo, especially if hair is prone to dryness or frizz. 

Should you choose a shampoo based on hair type or hair concerns?

Both are important when looking for a good shampoo. Hair type (straight, curly, wavy, coily) determines structure and moisture needs, while concerns like damage, dryness, or frizz determine which formula will deliver the best results. 

How should you dry curly hair to prevent frizz?

 Frizz often develops when the hair cuticle is disrupted by friction, heat, or excess handling during the drying process. 

To reduce frizz:

• Gently remove excess water before styling so products can distribute evenly
• Use a microfiber towel instead of a traditional towel to reduce friction
• Apply styling products to damp hair to help seal in moisture and define curls
• Air dry (and avoid touching) for soft, loose curls
• Diffuse (using heat protection) for more defined curls

Finishing with a small amount of hair oil can help smooth flyaways and add shine without disrupting curl definition. 

Sources:

1. https://urbanbeautybastrop.com/articles/f/why-is-curly-hair-so-different 
2. https://www.vogue.com/article/hair-breakage
3. https://www.allure.com/story/reasons-your-hair-is-breaking-off 
4. https://www.allthingshair.com/en-us/hair-care/dry-and-damaged-hair/permed-hair-care

• Hair often looks dull due to dryness, frizz, damage, and product buildup that prevent light from reflecting evenly. 
• Heavy oils can leave hair looking greasy or flat, especially on fine or low porosity hair types. 
• Lightweight shine products like OLAPLEX º7 Shine Serum Oil Mist help deliver shine, hydration, and heat protection without weighing hair down. 

Jump to

• Why Hair Loses Its Shine
• Achieving Shiny Hair Without Weight
• When Lightweight Shine Products May Be Helpful
• Meet OLAPLEX º7 Shine Serum Oil Mist
• Shine Serum Mist vs. Traditional Hair Oils
• How to Use OLAPLEX º7 Shine Serum Oil Mist
• Shine Without the Weight

How to Get Shiny Hair Without Weighing It Down

Everyone wants glossy, healthy-looking hair, but achieving shine without sacrificing volume or movement can be a challenge. Traditional hair oils often help smooth strands and boost shine, but they can also leave hair feeling greasy, heavy, or flat.

You don’t have to choose between shine and lightweight hair. With the right hair care routine and products, it’s possible to create radiant-looking hair while maintaining softness, bounce, and natural movement.

Why Hair Loses Its Shine

Hair appears shiny when its outer cuticle layer lies flat enough to reflect light evenly. Understanding the science of healthy hair is key when it comes to knowing how hair structure impacts shine, moisture, and overall hair health. When the cuticle becomes rough or damaged, hair can look dull, dry, or frizzy.

Common causes of dull-looking hair include:

• Dryness: Hair appears rough and lacks light reflection
• Heat styling: Can weaken the hair surface over time
• Frizz & flyaways: Create an uneven surface that scatters light
• Product buildup: Can leave hair looking weighed down and lifeless
• Color treatments: May contribute to dryness and dullness
• Environmental stressors: Can impact smoothness and overall shine

Achieving Shiny Hair Without Weight

Achieving shiny hair isn’t about using more product, it’s about using the right products and techniques. By focusing on hydration, minimizing damage, and choosing lightweight formulas, you can help create a smoother hair surface that reflects light while maintaining natural volume and movement.

Focus on Hydration

Hydrated hair generally reflects light more effectively than dry hair. Look for products that help replenish moisture without creating excess residue. 

Use Lightweight Formulas

Not all shine products are created equally. Heavy oils may work well for some hair types, but lightweight oil-serum technologies can provide shine while maintaining movement. 

Smooth the Hair Surface

Reducing frizz and flyaways creates a smoother surface that helps hair appear glossier. 

Protect Against Heat Damage

Frequent heat styling can impact hair’s appearance over time. Incorporating products that help protect hair during styling can support a healthier-looking finish. Building a routine that helps protect hair from daily styling and environmental stressors can support long-term shine and manageability. 

Apply Product Strategically

For most hair types, applying shine products from mid-lengths to ends helps maximize shine while preventing roots from appearing oily. 

When Lightweight Shine Products May Be Helpful

Traditional oils can sometimes overload the hair, particularly for those with: 

• Fine hair
• Low-porosity hair
• Straight hair
• Hair prone to looking oily

Lightweight shine products are designed to distribute more evenly throughout the hair, helping create shine without excess weight. 

Here are some key features to look for: 

• Lightweight feel 
• Hydration benefits
• Frizz control
• Heat protection
• Even product distribution

Meet OLAPLEX º7 Shine Serum Oil Mist

OLAPLEX º7 Shine Serum Oil Mist was developed for anyone who wants glossy, healthy-looking hair without the heavy feel often associated with traditional hair oils. The formula combines the nourishing benefits of an oil with the lightweight application of an ultra-fine mist, making it easy to distribute evenly throughout the hair. Rather than concentrating product in one area, the bi-phase oil-serum technology helps create a sheer, uniform layer that enhances shine while maintaining natural movement and volume.

One standout benefit is its ability to deliver instant visible shine while helping hair feel soft and hydrated. The formula provides up to 96 hours of hydration* and helps smooth the appearance of frizz and flyaways for a sleeker, more polished look.

It also: 

• Delivers heat protection up to 450°F / 232°C*
• Refreshes and revives styles between wash days
• Leaves hair feeling lightweight and touchable rather than coated or weighed down

OLAPLEX º7 Shine Serum Mist vs. Traditional Hair Oils

Because of all the benefits, OLAPLEX º7 Shine Serum Oil Mist is a modern alternative to traditional hair oils for those seeking shine, hydration, and protection in a weightless format. 

Here’s a quick comparison of o7 Shine Serum Mist vs. Traditional Hair Oils:

How to Use OLAPLEX º7 Shine Serum Oil Mist

Whether you’re styling freshly washed hair or refreshing your look between wash days, OLAPLEX º7 Shine Serum Oil Mist is designed to fit seamlessly into your routine. Its lightweight, ultra-fine mist format makes it easy to apply exactly where you need shine, hydration, frizz control, and heat protection—without leaving hair feeling heavy or greasy. Here are a few ways to incorporate it into your styling routine.

Before Styling:

To kick off your routine, start with OLAPLEX Nº.5 Leave-In™ Moisturize & Mend Leave-In Conditioner on damp hair for lightweight hydration and softness. Follow with OLAPLEX º7 Shine Serum Oil Mist before heat styling for added shine, hydration, and heat protection.

After Styling

Mist OLAPLEX º7 Shine Serum Oil Mist lightly over finished styles to enhance shine and smooth flyaways. For additional frizz control and softness, apply a small amount of OLAPLEX Nº.6 Bond Smoother® to the mid-lengths and ends.

Between Wash Days

Refresh dull-looking hair without disrupting your style by lightly misting OLAPLEX º7 Shine Serum Oil Mist throughout the lengths. For a quick style refresh and added volume at the roots, pair with your preferred styling routine.

For Extra Dry Ends

Target mid-lengths and ends with OLAPLEX º7 Shine Serum Oil Mist for an additional boost of softness and shine. For hair that needs extra nourishment, consider using a hair mask in the shower before proceeding with the rest of your routine. The Weightless Nourishing Mask is excellent for fine or straight hair, while thick, curly, or frizzy hair works best with the Rich Hydration Mask.

Shine Without the Weight

Shiny hair doesn’t have to come at the expense of volume, movement, or freshness. By focusing on hydration, smoothing the hair surface, and choosing lightweight formulas, you can achieve a glossy look without the greasy feel often associated with traditional oils.

OLAPLEX º7 Shine Serum Oil Mist delivers instant shine, long-lasting hydration, frizz, smoothing, and heat protection in a weightless mist format, making it easy to add shine whenever your hair needs a refresh. 

• Pre-wash hair oils are used before shampooing to help protect hair during cleansing, while hair styling oils are used on damp or dry hair to add shine, smooth frizz, and finish your look.
• Hair oils do not hydrate hair on their own, but the right pre-wash oil can help reduce friction, minimize moisture loss, and support softer, shinier-looking hair.
• Some oils can work as both a pre-wash hair oil and hair styler depending on the formula and how you use them. 

Jump to:

• What Is a Pre-Wash Hair Oil?
• Does Pre-Wash Oil Hydrate Hair?
• How to Use a Pre-Wash Hair Oil
• Can You Use OLAPLEX Nº.7 Bonding Oil™ and OLAPLEX º7 Shine Serum Oil Mist Before Washing?
• What Is a Hair Styling Oil?
• How to Use a Hair Styling Oil
• Pre-Wash Hair Oil vs. Hair Styling Oil, at a Glance
• Shine Through It All

Pre-Wash Hair Oil vs. Hair Styling Oil: What’s the Difference?

Hair oils can treat, style, or do both. It depends on the product, when you use it, and how you use it. Here’s what you should know about these types of hair oils and how to use them.

What Is a Pre-Wash Hair Oil?

A pre-wash hair oil is an oil or blend of oils, sometimes with other ingredients, applied to hair before shampooing. Depending on the formula being used, pre-wash hair oils can offer a range of benefits for hair, including:

• Hair buffering. For those who wash hair daily, or need to shampoo back-to-back days, a pre-wash hair oil can act as a protective buffer, so the shampoo strips the added oil without completely depleting the hair's natural oils. 
• Added shine. Certain hair oils can boost your hair’s shine by smoothing the cuticle and reflecting light.
• Detangling. Pre-wash oils provide "slip," helping reduce tangles and knots. Think of it like applying oil to gears. Friction causes wear and resistance, and oil reduces it by lubricating.

Does Pre-Wash Oil Hydrate Hair?

A common misconception is that applying oil to hair hydrates it. Hair oil itself cannot hydrate hair as it doesn’t contain water itself or humectants (water-attracting substances) that draw the water into the shaft… unless you’re using a specific formula that contains them. 

What hair oil does depends on the type of oil used. Some oils mainly coat the hair's outer surface to help reduce moisture loss and smooth the cuticle, while others may penetrate the hair fiber more readily, depending on their composition.

But that doesn't mean pre-wash hair oils aren't worth it. The right oil blends can help reduce hygral fatigue — gradual damage caused by the hair shaft repeatedly swelling with water during washing and shrinking as it dries.

If you want to use a pre-wash oil that does hydrate, look for formulas that incorporate humectants and water.

How to Use a Pre-Wash Hair Oil

1. Comb your hair. Use a wide-tooth comb to gently remove any knots or tangles.
2. Apply to dry hair. Saturate your mid-lengths and ends with your chosen pre-wash hair oil product.
3. Leave oil on your hair for 20-30 minutes. If you wish, you can also leave your pre-wash oil in your hair overnight. Use a shower cap to prevent oil from getting on your clothes, face, and pillowcase.
4. Wash your hair. Thoroughly wash your hair using a shampoo. Use a sulfate-free shampoo, like Nº.4 Bond Maintenance Shampoo, followed by Nº.5 Bond Maintenance Conditioner.

Can You Use OLAPLEX Nº.7 Bonding Oil™ and OLAPLEX º7 Shine Serum Oil Mist Before Washing?

Yes, OLAPLEX Nº.7 Bonding Oil™ and OLAPLEX º7 Shine Serum Oil Mist are primarily used as hair-styling oils, but they can also be used before washing, depending on your hair needs and how you plan to use them. 

When used as pre-wash hair oil products, OLAPLEX Nº.7 Bonding Oil™ and OLAPLEX º7 Shine Serum Oil Mist can help:

• Provide shine
• Reduce frizz
• Reduce breakage

OLAPLEX Nº.7 Bonding Oil™ is highly concentrated and works well for all hair types, especially very frizzy hair.

OLAPLEX º7 Shine Serum Oil Mist stands out for its bi-phase technology, which blends lightweight oils with a serum containing humectants and water to help hydrate hair. This makes it especially well-suited for lower-porosity hair, where tightly packed cuticles often resist moisture absorption.

What Is a Hair Styling Oil?

Unlike pre-wash hair oil, hair styling oil is used after washing hair. You can use hair styling oil before heat or after drying. Hair styling oils help boost shine, reduce frizz, and protect against heat damage.

Hair styling oils tend to be lighter and applied more sparingly than pre-wash hair oils. They also aren’t shampooed out. Using hair styling oil on damp hair after washing helps seal in moisture.

OLAPLEX Nº.7 Bonding Oil™ and OLAPLEX º7 Shine Serum Oil Mist both work as hair-styling oils. Both protect against heat up to 450ºF.

How to Use a Hair Styling Oil

To use hair styling oil before heat:

1. Wash and condition your hair. Choose a sulfate-free shampoo, like Nº.4 Bond Maintenance Shampoo, followed by Nº.5 Bond Maintenance Conditioner.
2. Choose the right hair styling oil for you. For a more targeted application, use OLAPLEX Nº.7 Bonding Oil™, tapping a few drops onto the ends of your hair and applying it to the ends and mid-lengths of damp hair. For hands-free applications, use OLAPLEX º7 Shine Serum Oil Mist, shaking thoroughly and spraying onto the ends and mid-lengths of damp hair as needed.
3. Dry your hair using your preferred method — whether that’s air-drying, diffusing, or using a hair dryer.

To use hair styling oil after heat:

1. Apply your chosen hair styling oil to dry hair. Use OLAPLEX º7 Shine Serum Oil Mist for an easy refresh to boost shine and reduce frizz, or use OLAPLEX Nº.7 Bonding Oil™ as needed for targeted styling.

You can use OLAPLEX º7 Shine Serum Oil Mist and OLAPLEX Nº.7 Bonding Oil™ as either your pre-styler or post-styler, or you can use them together in the same routine for layered shine. If using both, we recommend using OLAPLEX Nº.7 Bonding Oil™ as your pre-styler and OLAPLEX º7 Shine Serum Oil Mist as your post-styler.

Learn more about the difference between the two.

Pre-Wash Hair Oil vs. Hair Styling Oil, at a Glance

Shine Through It All

Now you know the difference between pre-wash hair oil and hair styling oil — and when each one may fit into your routine. Find your way to your best hair yet when you take the OLAPLEX Hair Quiz.

• Both formulas offer bond repair, shine, heat protection up to 450°F, and frizz support.
• OLAPLEX °7 Shine Serum Oil Mist delivers lightweight hydration and comes in a spray bottle, while OLAPLEX N°.7 Bonding Oil is the more concentrated and offers targeted smoothing and shine.
• Use both OLAPLEX N°.7 Bonding Oil™ and OLAPLEX °7 Shine Serum Oil Mist in your routine for the best results.

Jump to

• OLAPLEX N°.7 Bonding Oil™ vs. OLAPLEX °7 Shine Serum Oil Mist: What’s the Difference?
• What Sets OLAPLEX N°.7 Bonding Oil™ and OLAPLEX °7 Shine Serum Oil Mist Apart
• Which One Should You Start With?
• Why You Might Want to Use Both in Your Routine
• How to Use OLAPLEX N°.7 Bonding Oil™ and OLAPLEX °7 Shine Serum Oil Mist

OLAPLEX N°.7 Bonding Oil™ vs. OLAPLEX °7 Shine Serum Oil Mist: What’s the Difference?

OLAPLEX °7 Shine Serum Oil Mist and OLAPLEX  N°.7 Bonding Oil™ may share the same number and some overlapping benefits, but there are a few key differences to know. Here’s what sets them apart and how each bonding oil formula can fit into your routine.

What Sets OLAPLEX N°.7 Bonding Oil™ and OLAPLEX °7 Shine Serum Oil Mist Apart

Both OLAPLEX °7 Shine Serum Oil Mist and OLAPLEX N°.7 Bonding Oil™ have Patented Bond Building Technology™, add shine, provide heat protection up to 450°F, and help smooth hair, reduce breakage, and fight frizz.

The biggest difference between OLAPLEX N°.7 Bonding Oil™ and OLAPLEX °7 Shine Serum Oil Mist? Hydration.

Delivered in an ultra-fine spray, OLAPLEX °7 Shine Serum Oil Mist includes humectants that help draw in hydration. It uses bi-phase technology that fuses a reparative serum with high-shine oils to instantly replenish hair.

On the other hand, OLAPLEX N°.7 Bonding Oil™ offers targeted smoothing and high-impact shine. While it helps smooth dry ends, it does not contain humectants that hydrate.

Which One Should You Start With?

Both formulas are designed to work together, but if you need to start with one, here’s a helpful guide.

Start with OLAPLEX N°.7 Bonding Oil™ If…

• You prefer more control. The measured-dose bottle makes it easier to apply OLAPLEX N°.7 Bonding Oil™ exactly where your hair needs it.
• You want a concentrated oil. A richer oil format offers more targeted smoothing, softness, and shine.
• You’re looking for maximum frizz control. OLAPLEX N°.7 Bonding Oil™ provides frizz control for up to 72 hours . The oil can be mixed with your favorite styling products to blow dry shine and smoothness into you style
• You want maximum shine. OLAPLEX N°.7 Bonding Oil™ provides 125% more shine.
• Your hair needs extra smoothing and softness. OLAPLEX N°.7 Bonding Oil™ works on all hair types, but it can be especially good for hair that tends to feel dry, frizzy, or rough at the ends.

To use OLAPLEX N°.7 Bonding Oil™:

1. Uncap and turn the bottle upside down.
2. Tap the bottom of the bottle gently using your index finger to dispense a drop.
3. Apply 2-3 drops to damp or dry hair.

Start with OLAPLEX °7 Shine Serum Oil Mist If…

• You don’t like getting your hands oily. The mist format makes it easy to apply shine without dispensing oil into your hands.
• You want additional hydration. OLAPLEX °7 Shine Serum Oil Mist includes humectants that help draw moisture into the hair, providing up to 96 hours of hydration.
• You want extended shine. OLAPLEX °7 Shine Serum Oil Mist offers instant shine for up to 96 hours.
• You need a style refresh. When you don’t want to touch your style, such as heat-styled curls, OLAPLEX °7 Shine Serum Oil Mist is easy to spritz anytime, anywhere.
• Your hair is prone to getting oily or looking greasy. While OLAPLEX °7 Shine Serum Oil Mist works on all hair types, its lightweight formulation is particularly good for those with low-porosity hair or hair that is easily weighed down for hydration and shine boost in between wash days.

To use OLAPLEX °7 Shine Serum Oil Mist:

1. Shake the bottle to ensure the serum and oil are completely mixed.
2. Lightly mist 2-4 sprays onto damp or dry hair, focusing on mid-lengths to ends.

Why You Might Want to Use Both in Your Routine

OLAPLEX N°.7 Bonding Oil™ and OLAPLEX °7 Shine Serum Oil Mist work best in the same routine, especially if your hair is very dry, dehydrated, or dull.  Used together, they deliver layered shine, lasting softness, and a more complete finish than either alone.

In the same regimen, apply OLAPLEX N°.7 Bonding Oil™ to wet hair before heat styling. Mist OLAPLEX °7 Shine Serum Oil Mist onto dry hair after styling.

OLAPLEX N°.7 Bonding Oil™ is your styling prep step, and OLAPLEX °7 Shine Serum Oil Mist is your style refresh.

How to Use OLAPLEX N°.7 Bonding Oil™ and OLAPLEX °7 Shine Serum Oil Mist

For smooth hair that shines, start with this OLAPLEX routine every time you wash and style:

1. Wet your hair and apply N°.3PLUS Complete Repair Treatment from roots to ends. Leave on for 3 minutes.
2. Shampoo and condition with your OLAPLEX shampoo and conditioner duo of choice.
3. Gently blot excess moisture with a microfiber towel or cotton T-shirt to minimize damage.
4. Apply 2–3 drops of OLAPLEX N°.7 Bonding Oil™ to damp mid-lengths and ends, then blow-dry or diffuse as desired.
5. Shake OLAPLEX °7 Shine Serum Oil Mist well and lightly mist 2–4 sprays onto dry hair.
   

Your Lucky Duo

Shinier hair days lie ahead with OLAPLEX N°.7 Bonding Oil™ and OLAPLEX °7 Shine Serum Oil Mist. Discover how this power pair can fit into your hair goals when you take the Hair Quiz.

• OLAPLEX °7 Shine Serum Oil Mist is a lightweight serum-oil spray for hair that provides shine, hydrates, smoothens, softens, and repairs.
• Compared to OLAPLEX N°.7 Bonding Oil™, it offers a lighter spray format with added hydration.
• Use OLAPLEX °7 Shine Serum Oil Mist before heat styling for protection or after styling to refresh hair with added shine.

Jump to

• What Makes OLAPLEX °7 Shine Serum Oil Mist Different?

• What’s Inside OLAPLEX °7 Shine Serum Oil Mist (And What Isn’t)?
• Who Should You Use OLAPLEX °7 Shine Serum Oil Mist?
• How Do You Use OLAPLEX °7 Shine Serum Oil Mist?
• Rise and Shine with a New Hair Routine
• Frequently Asked Questions

What Is OLAPLEX °7 Shine Serum Oil Mist?

OLAPLEX °7 Shine Serum Oil Mist is a lightweight, 2‑in‑1 replenishing repair treatment that delivers instant shine and hydration while smoothing, helping reduce frizz, and combining the benefits of a serum and oil in a super-fine mist. A sister to OLAPLEX N°.7 Bonding Oil™, it can be used before or after styling! Here’s what to know about °.7 Shine Serum Oil Mist and how to use it.

What Makes OLAPLEX °7 Shine Serum Oil Mist Different?

While many shine sprays focus mainly on finish, OLAPLEX °7 Shine Serum Oil Mist pairs lightweight shine with treatment benefits.

Bi-Phase Technology

OLAPLEX °7 Shine Serum Oil Mist blends a reparative serum with lightweight oils to deliver shine, smoothness, and hydration in one mist.

Bond-Building

Powered by OLAPLEX Bond Building Technology™, OLAPLEX °7 Shine Serum Oil Mist helps strengthen hair and restore elasticity by relinking disulfide bonds. 

Weightless Feel

Its ultra-fine mist delivers weightless shine without looking greasy.

Instant Shine and Hydration

OLAPLEX °7 Shine Serum Oil Mist provides instant shine and hydration that lasts up to 96 hours.

Easy Styling

No hands needed! Just shake and spray to refresh styles, especially heat-styled curls.

Heat Protection

When used before heat, OLAPLEX °7 Shine Serum Oil Mist protects up to 450°F.

What’s Inside OLAPLEX °7 Shine Serum Oil Mist (And What Isn’t)

OLAPLEX °7 Shine Serum Oil Mist ingredients include:

• Refractive oils. Lightweight oils, including Kalahari melon seed oil, kukui nut oil, and rosehip fruit extract, that help reflect light for instant shine.
• Bis-aminopropyl. The patented ingredient behind OLAPLEX Bond Building Technology™.
• Amino acid complex. A moisture-drawing complex that helps hydrate hair.

This hydrating oil hair mist is free of parabens and sulfates, and its ingredients are 100% vegan.

How Is OLAPLEX °7 Shine Serum Oil Mist Different From OLAPLEX N°.7 Bonding Oil™?

OLAPLEX °7 Shine Serum Oil Mist and OLAPLEX N°.7 Bonding Oil™ come from the same family and naturally share a lot in common. Both OLAPLEX products provide:

• Heat protection up to 450°F
• Shine
• Frizz control
• Bond repair

As for their differences? OLAPLEX °7 Shine Serum Oil Mist is lighter and offers hydration. OLAPLEX N°.7 Bonding Oil™ delivers targeted smoothing and high-impact shine while giving you more control on how much you apply and where you apply it.

Learn more about the difference between OLAPLEX °7 Shine Serum Oil Mist and OLAPLEX N°.7 Bonding Oil™ here.

Who Should You Use OLAPLEX °7 Shine Serum Oil Mist?

Wondering if OLAPLEX °7 Shine Serum Oil Mist is for you? It might be if:

• You prefer a hands-free oil format. Traditional oil formats, like OLAPLEX N°.7 Bonding Oil™, are applied with your hands. OLAPLEX °7 Shine Serum Oil Mist offers a spray format for those who prefer keeping their hands oil-free.
• You have low-porosity hair. Oil is more prone to sitting on the surface of low-porosity hair. OLAPLEX °7 Shine Serum Oil Mist may be a better fit for low-porosity hair than concentrated formulas thanks to its lightweight finish.
• You need a quick refresh. All OLAPLEX °7 Shine Serum Oil Mist needs is a few shakes and a few sprays whenever you need to touch-up a style.

OLAPLEX °7 Shine Serum Oil Mist can be used across hair types.

How Do You Use OLAPLEX °7 Shine Serum Oil Mist?

To use OLAPLEX °7 Shine Serum Oil Mist:

1. Shake well. Make sure the serum and oil are mixed completely.
2. Lightly mist 2-4 sprays onto wet or dry hair. Focus on mid-lengths to ends. Apply more as needed, shaking between each use.

You can use this oil spray before or after styling, depending on what you’re looking to get out of it. Use it before styling as a heat protectant or use it post-styling as a shine boost.

In a routine, OLAPLEX °7 Shine Serum Oil Mist works great with OLAPLEX N°.7 Bonding Oil™. Using these together provides multidimensional shine and extra protection, softness, and moisture.

If you’re using both OLAPLEX °7 products in the same routine, we recommend using OLAPLEX N°.7 Bonding Oil™ as your pre-styler on wet hair before heat and °.7 Shine Serum Oil Mist as your post-styler/refresher. But these can be used interchangeably… it’s up to you!

Rise and Shine with a New Hair Routine

Whether you’re looking for shine, softness, or something else, OLAPLEX º.7 Shine Serum Oil Mist can support your hair goals. Take our Hair Quiz to build an OLAPLEX routine designed for the hair you envision.

Frequently Asked Questions

Is OLAPLEX °7 Shine Serum Oil Mist Color Safe?

Yes, OLAPLEX °7 Shine Serum Oil Mist is color safe.

Can You Use OLAPLEX °7 Shine Serum Oil Mist Daily?

Yes, you can use OLAPLEX °7 Shine Serum Oil Mist whenever you want an extra boost of shine and hydration.

Can You Use OLAPLEX °7 Shine Serum Oil Mist on Protective Styles?

Yes, OLAPLEX °7 Shine Serum Oil Mist can be used on braids, locs, or twists to add shine to the hair surface in a lightweight spray format.

What Is a Bi-Phase Formula?

A bi-phase formula keeps the serum and oil phases separate until use. Shake well before applying to combine both phases for even distribution.

What Does OLAPLEX °7 Shine Serum Oil Mist Smell Like?

OLAPLEX °7 Shine Serum Oil Mist features OLAPLEX’s signature scent: light, clean, and subtly sweet, with notes of grapefruit and mint for a fresh, uplifting finish.

Can You Use OLAPLEX °7 Shine Serum Oil Mist With OLAPLEX N°.7 Bonding Oil™?

Yes, OLAPLEX °7 Shine Serum Oil Mist and OLAPLEX N°.7 Bonding Oil™ can be used in the same routine at different steps.

In the United States, “junk food” is often used to describe less-healthy foods, like candy, ice cream, and chips, but there isn’t a consistent definition, so nutrition researchers came up with the concept of ultra-processed.

The term “ultra-processed food”—if you want to call it that—describes industrial formulations that are typically seen in those long list of ingredients, which, besides salt, sugar, and fat, aren’t typically found in any cookbook, like various flavors, sweeteners, colors, emulsifiers, and other additives used to imitate real foods or to hide undesirable qualities of the final product. This roughly corresponds to my idea of “red light foods” in my traffic light system, in which, ideally, we should maximize intake of green light foods, minimize yellow light foods, and avoid red light foods. Indeed, most of what people eat are red light foods: soda, ice cream, candy, cakes, most bread and breakfast cereals, TV dinner-type ready-to-heat products, chicken nuggets, fish sticks, sausages, burgers, and hot dogs. There has been a dramatic rise in ultra-processed foods. In fact, the U.S. food supply is dominated by them. More than 200,000 products were assessed, and 71% were classified as ultra-processed.

And, of course, they aren’t only in grocery stores. Sugary drinks and processed junk are ubiquitous even at non-food retailers, sending pervasive cues to consume products that are dense in calories but poor in nutrition. As a former head executive of Coca-Cola put it, the soda should be kept within an “arm’s reach of desire.” A major candy brand boasted, “We put them everywhere: grocery stores and supermarkets, gas stations and chiropractors’ offices, bowling alleys and grocery stores, which we already mentioned. Not sorry.”

So, this is where we are today. What proportion of food consumed by U.S. children and adolescents is classified as junk? An unbelievable 56% to 70% of what our children and teens eat over the entire day is junk. But kids will be kids, right? In the United States, more than half of the calories taken in across the board are junk. In fact, around the world, ultra-processed foods consistently account for more than 50% of the dietary caloric intake in the higher-income countries. No wonder unhealthy diets are humanity’s greatest killer, the leading risk factor for death globally, as you can see below and at 2:25 in my video Ultra-Processed Junk Food Put to the Test.

What exactly are the health consequences? The biological effects of modern foods have been studied using rats, showing they gorge themselves into dramatic weight gain, inflammation, and cognitive and metabolic abnormalities. And just as ultra-processed foods were taking over, binge eating was recognized as a new eating disorder, and it grew into the most common form of eating disorder. And not surprisingly, binge foods were found to be 100% ultra-processed. That’s no surprise—these foods are engineered so you can’t have just one. People don’t tend to binge on broccoli.

About 9 out of 10 studies found that ultra-processed food consumption was associated with adverse health outcomes—and not just obesity, but cancer, cardiovascular diseases, type 2 diabetes, irritable bowel syndrome, depression, frailty, and all-cause mortality (meaning living a shorter life). Studies on youth add asthma to the list and also report higher DNA damage. Not a single study reported a link between ultra-processed foods and beneficial health outcomes.

In contrast, populations with low meat consumption, high fiber intake, and low intake of minimally processed foods have far fewer chronic diseases, enjoy lower obesity rates, and live longer disease-free. But most of the findings were based on observational studies. You don’t know for sure if ultra-processed foods themselves are to blame until you put it to the test.

In the first randomized controlled trial on ultra-processed foods, 20 people were essentially locked in a hospital ward and received both ultra-processed and unprocessed diets for 14 days each. Here’s the kicker: The diets were designed to provide the same calories, sugar, fiber, fat, and macronutrients. Why? In response to criticism, manufacturers are now proposing reformulating their products, keeping them ultra-processed but tweaking them by adding some fiber, for instance, or reducing the sugar, fat, or salt. So, the researchers wanted to try to tease out the effect of ultra-processing by giving the study participants the same amount of calories, sugar, fat, fiber, carbs, and protein in each of the two diets. So, for instance, for breakfast in the ultra-processed weeks, the participants would get Cheerios and a muffin, or an egg and cheese muffin with turkey bacon and orange juice. When it was time for the less-processed breakfasts, people would get, say, oatmeal with blueberries and almonds. The meals had the same amount of overall sugar and fat, but the unprocessed option was presented more in whole food form. For lunch, the ultra-processed group might get a turkey sandwich with nonfat Greek yogurt, canned peaches, baked potato chips, and sugar-free Crystal Light Lemonade, versus a Southwest entrée salad with black beans, carrots, corn, avocados, and nuts, along with grapes and apples on the unprocessed diet. The same calories were offered, with the instruction to eat as much or as little as they wanted.

So, what happened? On the ultra-processed diet, people ate about 500 more calories a day and, unsurprisingly, gained about two pounds on the processed diet, or actively lost two pounds on the less-processed diet, as you can see below and at 5:31 in my video.

So, the problem wasn’t just the unbalanced nutrient profile of ultra-processed foods. Simply tweaking them wouldn’t magically make them healthy, but that’s what the industry would rather do. Reformulation is referred to as the “unobtrusive strategy,” creating “the prospect of nutritional improvement without dietary change.” But what this study showed is that it may be better to limit the consumption of ultra-processed foods altogether.

Why does the industry love them so much? They’re made with dirt-cheap ingredients, like taxpayer-subsidized corn syrup, allowing for huge corporate profit margins. But at what cost? The food industry takes in more than a trillion dollars every year, yet most of our healthcare dollars go to treat chronic diseases exacerbated by these very same foods, like diabetes and heart disease. So, you could argue “we lose triple what the food industry makes.” The food industry argues that these days, it’s “unrealistic” to tell people to avoid ultra-processed food, given societal time constraints and the difficulties of food prep, but this may just be acquiescing to the same propaganda and disinformation campaign that the processed food industry has used to co-opt families for decades. Those who think healthy foods can’t be convenient have never met an apple.

That was a response to Dr. Lustig’s essay on processed food as a failed experiment, in which he said: “One-third of American mothers today don’t even know what real food is or how to cook; they and their children are destined to remain hostages to the processed food industry.” I don’t like his mother-blaming, but I do appreciate his prescription: “There’s only one recourse—real food, which is low in sugar and high in fiber.” We need to start thinking outside the box.

Doctor’s Note

It’s no surprise processed foods are wreaking havoc on our health. Learn about The Role of Processed Foods in the Obesity Epidemic. Is there a solution? Yes. Cut the Calorie-Rich-And-Processed Foods.

This is the third video in a series on junk food. If you missed the first two, check out Do Healthy Fast Food Options Lead to Healthier Choices? and How We Won the Fight to Ban Trans Fat.

I mentioned my traffic light system for choosing the healthiest foods. Learn all about it in Dining by Traffic Light: Green Is for Go, Red Is for Stop.

“A large study in Translational Andrology and Urology has shown that men with erectile dysfunction have a significantly higher risk of heart attack, stroke, and cardiovascular death compared to men without ED. Research published in the Arab Journal of Urology has demonstrated that erectile dysfunction can precede a heart attack by approximately 2 to 5 years, providing a valuable opportunity to identify and treat cardiovascular risk factors early,” endocrinologist Dr Rajiv Kovil at Zandra Healthcare tells Health Shots.

What is the connection between ED and heart disease?

The common link between ED and heart disease is the damage to the inner lining of blood vessels, which is known as endothelial dysfunction. Did you know? “Diabetes, obesity, high blood pressure, smoking, high cholesterol, sleep apnea, and physical inactivity can damage blood vessels in the body. When blood flow to the penis is affected, erectile difficulties may develop,” says the doctor. The same disease process may simultaneously be affecting the coronary arteries that supply the heart.

How does diabetes affect erectile dysfunction?

This is particularly important in India, where diabetes and heart disease are increasing rapidly and often occur at younger ages. Many men tend to ignore erectile symptoms because of embarrassment, assuming they are due to ageing or stress. “Though ED may be the body’s way of signalling that the blood vessels are becoming unhealthy. However, not everyone with ED will have heart problems,” shares the expert.

Stress, anxiety, poor diabetes control, obesity, alcohol, depression, relationship issues, hormonal problems, certain medications, and neurological conditions can also be factors behind heart issues. “If an individual is detected with ED, risk factors such as diabetes, obesity, hypertension, or smoking should be evaluated by the doctor. The same lifestyle changes that tend to improve heart health can help you deal with erectile function as well,” says Dr Kovil. Weight loss, daily exercise, quitting smoking, managing diabetes, blood pressure, and cholesterol, and adequate sleep can all help men improve their vascular health.

Men should understand that erectile dysfunction is not merely a quality-of-life issue. It can be an important health signal. Instead of silently suffering or relying solely on symptomatic treatment, they should discuss the problem openly with their doctor. Recognising erectile dysfunction as a potential early marker of cardiovascular disease can help detect heart problems sooner, prevent future complications, and ultimately save lives.

The post Is erectile dysfunction a sign of heart problems? appeared first on Healthshots.

Where does age fit in?

The years between 20 and 35 are generally when male fertility is at its peak, with sperm count, motility, and overall quality typically at their best. “Fatherhood remains possible well beyond this window, but small declines tend to start after 35 and become more noticeable after 40”, Dr Monika Gupta, IVF specialist, Kailash IVF, Noida, tells Health Shots. With age, sperm can move less efficiently, take on a less ideal shape, and carry a higher chance of DNA damage. None of this makes conception impossible, but it can make it harder.

What is behind the rise in young men?

Age explains only part of the story. Many men in their twenties and thirties face fertility issues linked more to their lifestyle than age. Factors like stress, exercise, diet, alcohol, smoking, environmental exposures, and overall health greatly affect male fertility. Improving these lifestyle choices can often enhance fertility, emphasizing the importance of holistic health in family planning and reproduction.

“Chronic stress, poor sleep, excess weight, smoking, heavy drinking, and little movement all impair sperm production. Pollution, heat exposure, and steroid use increase the risk, potentially leading to reduced fertility and conception challenges,” says the IVF specialist.

For some men, the cause sits elsewhere entirely, in hormonal imbalances, infections or genetic factors. The tricky part is that low sperm count rarely announces itself. Most men only find out once they are actively trying to have a child.

What can actually be done?

Much of this is within a person’s control. Maintain a healthy weight, stay active, eat well, manage stress, limit alcohol and tobacco, and get enough sleep to support sperm health.

“Fertility in men is shaped by both age and lifestyle. It peaks between 20 and 35, then begins shifting. An increasing number of younger men face preventable issues before age becomes a factor,” says Dr Gupta. Paying attention early and speaking to a doctor when something feels off can make a real difference down the line.

The post Father’s Day: Why more young men are struggling with fertility appeared first on Healthshots.

Most people have never heard of the nail matrix, yet it controls almost everything about how your nails look and grow. Understanding nail matrix damage starts with knowing what the matrix actually does, and why it matters so much to the health of your nails.

The nail matrix is the growth centre of the nail unit. It sits beneath the proximal nail fold, which is the fold of skin at the base of your nail, just behind the visible nail plate. You cannot see the matrix directly. It works quietly out of sight, continuously producing new nail cells. Fresh cells form and push older ones forward. That steady movement is what we recognise as nail growth.

The matrix does more than just grow nails, though. It also determines what your nails look like.

How the Matrix Shapes Your Nails

The size and shape of your matrix directly influence the size and shape of your nail plate. A longer matrix generally produces a thicker nail plate, because more cells contribute to its formation. A wider matrix produces a broader nail plate. The shape of the matrix also determines whether your nail has a deep C curve or sits relatively flat across the finger.

Have you ever wondered why your nails look so different from someone else’s? Or why no cosmetic treatment has ever changed their natural shape? The matrix largely sets these characteristics. No gel, no acrylic, no overlay changes the underlying architecture.

The matrix decides the blueprint.

What Happens If the Nail Matrix Is Damaged

Because the matrix produces every nail cell, any disruption to it will show up in the nail plate eventually. Even minor trauma to the proximal nail fold area, a knock, a pinch, or pressure at the base of the nail, can disturb the delicate matrix cells beneath. The result often appears as white spots, ridges, or grooves in the growing nail.

Here is where the timing gets confusing. Fingernails take approximately five months to travel from the matrix to the free edge. So if you bump that area today, you may not see any visible sign for several weeks. By the time damage appears in the nail plate, you might have completely forgotten the original cause.

If the trauma was temporary, the affected area grows out over time and the nail returns to normal.

This is also why changes in your nails after a service or injury are worth paying attention to, even if they appear long after the event itself.

Can the Nail Matrix Be Permanently Damaged?

Yes. And this is where nail matrix damage becomes a more serious concern.

More significant injury can permanently reshape the matrix, leaving a lasting ridge or deformity in the nail plate that never grows out. The nail plate reflects whatever the matrix produces. So when the matrix changes, the nail plate changes with it. In the most severe cases, complete destruction of the matrix in a particular area means it can no longer produce the corresponding portion of the nail plate at all.

This is why the proximal nail fold exists. That fold of living skin at the base of your nail acts as a protective barrier, shielding the matrix from everyday contact that could otherwise cause repeated disruption. It is not just a cosmetic detail.

Treating that area with care matters more than most people realise.

Nail Matrix Damage Symptoms to Watch For

Knowing what to look for makes it easier to connect a nail change to a possible cause. Common nail matrix damage symptoms include white spots in the nail plate and horizontal ridges or grooves running across the nail. Irregular texture that was not there before is another sign. These changes tend to emerge weeks after the original trauma, tracking the slow journey of the nail plate from matrix to tip.

Vertical ridges that run from base to tip are a separate matter. They generally relate to ageing rather than acute damage.

It is the horizontal disruptions that typically signal a specific event at the matrix level. If a ridge grows out and the nail returns to its previous appearance, the matrix recovered. If the change stays, the matrix sustained lasting injury.

The nail plate essentially records what the matrix has been through.

Why This Matters for Your Nail Routine

Understanding the matrix puts a lot of common nail advice into context. Nail professionals talk about being gentle around the base of the nail, avoiding aggressive cuticle work, and not pressing on the proximal nail fold. All of that centres on protecting the matrix. It is not an aesthetic preference. It is about preserving the structure that produces every nail cell you will ever grow.

The matrix also explains why nail plate thickness varies so much from person to person. If your nails are naturally thin, that reflects your matrix. If they are naturally broad or curved, that too is the matrix at work.

No product changes that fundamental biology.

Nail anatomy looks simple from the outside. But the more you understand what is happening beneath the surface, the clearer it becomes that protecting the nail matrix is one of the most important things you can do for long-term nail health.

That said, understanding the anatomy is only part of the picture. Knowing how to work around the nail unit carefully, and which techniques genuinely support nail health rather than compromise it, takes a little more depth.

If you want to build that understanding properly, the MyNailEra app is a great place to start. Era, your personal nail coach, guides you through verified learning content built on an expert-reviewed library, so you develop real confidence rather than guesswork.

The post What Happens If the Nail Matrix Is Damaged appeared first on NailKnowledge.

The scandal that began with a single failed SPF test in Australia has left consumers questioning the bottle on their bathroom shelf. We asked Frances van der Velden, founder of Australian brand Airyday, how a sunscreen brand earns that confidence back, and why the country with the world's strictest sunscreen rules is where the lessons are being learned.

If there is one product category that depends entirely on consumers believing the number on the label, it is sunscreen. You cannot see SPF working. You cannot feel whether a formula is delivering 50 or delivering four. You apply it, you go outside, and you trust that the protection you paid for is the protection you are getting. In 2025 that trust took a serious knock, and the aftershocks are still being felt across the sun care market well into this year.

The episode quickly earned the nickname SunscreenGate, and for the brands caught up in it the damage went far beyond a single recall. It raised an uncomfortable question for the whole industry about who really stands behind the claims on a bottle. To understand how a brand rebuilds confidence from here, it helps to start with what actually happened.

What happened

The scandal traces back to June 2025, when the Australian consumer advocacy group CHOICE published the results of independent testing on 20 popular sunscreens sold across the country, all marketed at SPF 50 or 50+. Using the standard human-volunteer method, in which product is applied to participants' skin and exposed to measured doses of UV light, CHOICE found that 16 of the 20 failed to meet their stated SPF. The single worst result was the one that made headlines around the world. Ultra Violette's Lean Screen SPF 50+ returned readings as low as SPF 4, a fraction of what the label promised.

Ultra Violette initially disputed the findings and published its own testing, but the product was later voluntarily recalled and its listing on the Australian Register of Therapeutic Goods cancelled. CHOICE, for its part, repeated the test on a different batch at a German laboratory and reported almost identical results, which made the figures very difficult to wave away as a one-off testing quirk.

Many of the affected products were built on the same white-labelled base formulation, manufactured by Wild Child Laboratories in Western Australia. Australia's Therapeutic Goods Administration, the regulator responsible for sunscreens, eventually flagged 21 products that relied on that base, supplied across roughly 17 different companies. Preliminary TGA testing indicated the base formulation was unlikely to deliver an SPF greater than 21, despite sitting inside products labelled 50+.

Crucially, when the TGA carried out a Good Manufacturing Practice inspection of the Wild Child facility, it did not identify manufacturing faults that could explain the low results. Attention instead turned to the testing itself. The regulator raised significant concerns about the reliability of SPF testing carried out by Princeton Consumer Research Corp, a UK-based laboratory used by many of the brands relying on the base formulation to support their SPF claims. The TGA wrote to the laboratory and, by its own account, did not receive a response. The laboratory has defended its methods elsewhere, pointing to variability in manufacturing, storage and the grade of zinc oxide used.

By the time the TGA completed the first phase of its investigation in December 2025, the tally was stark. Eight of the 21 products had been recalled or had manufacture ceased, ten more had sales suspended, and a small number remained under review. Wild Child halted production of the base formula. A separate round of recalls followed in early 2026 over formula separation issues, unrelated to the original SPF failures but landing on an already nervous public.

The effect on consumers

It is hard to overstate why this lands so heavily in Australia specifically. The country has the highest rates of skin cancer and melanoma in the world. Roughly two in three Australians will be diagnosed with some form of skin cancer in their lifetime, and close to 19,000 melanoma diagnoses were estimated in a single recent year.

Against that backdrop, the news that trusted SPF 50+ products might be delivering a quarter of their promised protection was, for many people, genuinely frightening. One academic described the CHOICE review as a hold-on-to-your-hat moment that eroded the premium protection narrative the category had built up over years. The phrase that has stuck among commentators is a trust deficit. When the TGA opened a public consultation on reforming sunscreen regulation in March 2026, restoring consumer confidence was named as the central objective, an admission in itself of how much had been lost.

For brands, that deficit shows up in real ways; shoppers reading recall lists and cross-checking the products in their own cabinets. Heightened scepticism towards any superlative claim. A new willingness to ask who actually tested a formula and where. The category had relied on the label being taken on faith, and that faith is now conditional. Rebuilding it is the work facing every responsible brand, including those that were never implicated at all.

Starting with honesty

Frances van der Velden founded the Australian brand Airyday and watched the crisis unfold from inside the category, though her own products were not caught up in the recalls. Her starting point for rebuilding trust is disarmingly straightforward.

I think you start by being really honest and really human about it. Airyday wasn't impacted by any of the recalls or issues, but it was still a really hard time for every brand in the sunscreen category. The consumer anxiety was massive and I completely understood why. Sunscreen is something people rely on every day, so when that trust is shaken, it becomes much bigger than just a product issue as people were worried about what they were putting on their own skin.

Part of what made the episode so corrosive, she argues, was not only the failures themselves but the way information reached the public in fragments.

What made it so difficult was that the issue was really layered, but it wasn't communicated that way. Pieces of information were coming out, but nothing that told the full story, so consumers were left trying to make sense of something very complex, only further adding to their anxiety.

For Airyday, the response was to act before being asked to, and to treat customer questions as conversations rather than complaints to be managed.

For us, the first step was to look at what we could do proactively. We reviewed our own products, commenced additional testing and looked at other measures that could help give our customers and ourselves that extra peace of mind. We also started looking more closely at newer testing methods, like plate testing, because I do think this is where the industry needs to keep evolving.

But a big part of rebuilding trust also came down to having direct conversations with our consumers. We had customers emailing us who were worried and we wanted to answer them properly. We explained what we understood had happened and what we were doing proactively. Our goal was to help them to see why we & they should still have confidence in our products.

For van der Velden, the stakes are real, and she brings a personal history to the question of whether a sunscreen does what it says.

Having had skin cancer myself, this is not something I take lightly. Knowing that our products work is genuinely my number one priority.

Owning what is in the bottle

One of the structural lessons of SunscreenGate is the risk that comes when a large part of a category leans on the same outsourced base. Airyday formulates and manufactures its own products, but van der Velden is careful not to turn that into a blunt verdict on every brand that does things differently.

I think brands absolutely need to own what's in their bottles, whether the formula is their own custom IP, white-labelled or maybe it's somewhere in between. You can outsource parts of the process, but you cannot outsource the responsibility.

For us, formulating our own products has always been really important because it means we are closer to every part of the product. But I also won't pretend it's the easy path. It is incredibly difficult and expensive, especially in Australia.

And it’s this difficulty that pushes brands towards ready-made bases in the first place, which is exactly how a single formulation can end up under so many different labels.

The regulations are there for very good reasons. The strictness gives control and confidence because sunscreen has a serious job, but it can also make it very hard for brands to build something from scratch and so naturally it pushes brands towards these ready-to-go bases, where much of the work is done for them and the pathway to market is quicker and more commercially realistic.

The risk is that when too many brands rely on the same base, any issue can spread very quickly across the category, which we have now seen. But even with that, I still don't think this should be simplified to 'white label is bad'. There are good manufacturers, formulators and responsible brands working in that model.

Her conclusion is less about blame and more about where the system itself needs to move next.

What we need to recognise is that the current system can make these models commercially appealing. Regulation needs to keep standards high, but it also needs to keep evolving bringing in better checks for different models and frameworks that support innovation rather than making it harder. Because really, the more people we can get using sunscreen, the better!

Why Australia's rules are the strictest in the world

To understand both the crisis and the path out of it, it helps to understand why Australia regulates sunscreen so differently from much of the rest of the world. In the UK, sunscreens are largely treated as cosmetics. In Australia, a product whose main purpose is sun protection is a therapeutic good, regulated in much the same category as medicines. That classification shapes everything downstream, from permitted ingredients to how a claim can be made.

Therapeutic sunscreens generally have to be entered on the Australian Register of Therapeutic Goods before they can be sold, may only use active ingredients drawn from a TGA-approved list, and must meet the testing and labelling requirements of the Australian sunscreen standard. The regulator can pull any listed product off the market to check it is safe, of suitable quality and only making approved claims.

Van der Velden points to a distinction within that framework that she feels is poorly understood outside Australia, and which goes to the heart of how seriously a dedicated sunscreen is treated.

One of the biggest differences in Australia is that sunscreens are split into primary and secondary sunscreens, which is something I think is less understood outside of Australia.

A primary sunscreen is a product where sun protection is the main purpose of the product. This means a dedicated face/body sunscreen or SPF product like ours would generally sit in that category. In Australia, primary sunscreens are regulated as therapeutic goods (medical) and is not classified as a cosmetic product. So from a formulation point of view, you are not just creating a beauty product with SPF in it. You are creating something that sits within a much more controlled, pharmaceutical-style framework.

A secondary sunscreen is completely different. For the Australian regulation, this means a cosmetic product where SPF is a secondary benefit, rather than the main purpose. For example, a moisturiser, foundation, primer or lip product that also contains SPF. These products are rarely tested for SPF efficacy as it's not required & how these products are manufactured sit under a simpler pathway.

That split matters enormously for the level of scrutiny a product faces, and for the discipline required of whoever makes it.

That distinction of primary vs secondary SPF formulas is important because it changes the level of responsibility around the product. With a primary sunscreen, there are checks across the entire process end to end - the permitted ingredients you can use, the SPF claim you are making, the way the product is tested, manufactured, labelled and supplied. It is much more controlled than a standard cosmetic product and it leaves no room to simply change things along the way. Even small formulation or manufacturing changes can have bigger implications because the finished product has to remain aligned with what was registered and tested.

As a result, formulating does become a lot slower and more challenging, but it also gives confidence in the product you are using.

Where the category goes next

The uncomfortable lesson of SunscreenGate is that even the strictest regime in the world did not catch the problem first. A consumer group did. The gap, as the investigation made clear, was not in Australia's rules about ingredients or claims, but in the reliability of the SPF testing that those claims rested on, much of it carried out overseas and submitted by manufacturers rather than independently verified. It is why CHOICE has pressed the regulator to conduct its own compliance testing rather than relying on industry-supplied reports, and why the TGA's 2026 consultation puts testing standards and laboratory oversight at its centre.

For brands, the immediate work is to communicate clearly when the picture is complicated rather than waiting for it to resolve, answering worried customers properly rather than deflecting, and being able to show genuine ownership of a formula from the ingredients in through the testing out. The number on the label only means something if the consumer believes the brand behind it stands fully behind it. Earning that back, as van der Velden makes plain, is slow and expensive work. After SunscreenGate, it is also the only work that counts.

We respect your privacy.

For decades, laser tattoo removal was described in fairly simple terms: choose the right wavelength, fire enough energy into the pigment, break the ink apart, and let the body clear it. But as our understanding of tattoo ink chemistry, immune clearance, lymphatic transport, inflammation, oxidative stress, and pigment degradation has evolved, that explanation now feels incomplete.

At SkinScience, we look at tattoo removal through a more biologically intelligent framework: Biological Tattoo Removal. In this model, the laser is only the first step. Its job is to fragment pigment particles, but the real work continues after the appointment, through macrophage activity, lymphatic clearance, tissue repair, oxidative stress control, inflammation modulation, and skin regeneration. In other words, the best tattoo removal technology is not simply the one that creates the loudest “frosting” reaction on the skin. It is the one that creates efficient pigment disruption while respecting the biology responsible for clearing that pigment safely and progressively.

This is where the comparison between picosecond lasers and traditional Q-switched nanosecond lasers becomes important. Both technologies can be valuable. Both have scientific support. Both rely on selective targeting of pigment. But they are not identical, and they do not always perform the same way across different ink colours, depths, skin types, pigment chemistries, or stages of removal.

The real question is not, “Is pico always better than Q-switched?” The better question is, “Which laser, wavelength, pulse duration, fluence, spot size, and biological support strategy gives this specific tattoo the best chance of clearing with the least unnecessary tissue stress?”

That is the foundation of Biological Tattoo Removal.

What Is a Q-Switched Laser?

Q-switched lasers are the traditional workhorses of laser tattoo removal. They deliver high-energy pulses in the nanosecond range, usually measured in billionths of a second. The most commonly used Q-switched tattoo removal lasers include the 1064 nm Nd:YAG, 532 nm frequency-doubled Nd:YAG, 755 nm alexandrite, and 694 nm ruby laser.

These lasers work through selective photothermolysis and photoacoustic disruption. The pigment absorbs the laser energy, heats extremely quickly, expands, and shatters into smaller fragments. These fragments can then be processed by the immune system over time. Q-switched lasers changed the history of tattoo removal because they allowed clinicians to target pigment more selectively than older destructive methods such as dermabrasion, excision, salabrasion, or ablative resurfacing.

The major advantage of Q-switched lasers is that they are reliable, established, and supported by decades of clinical experience. They remain especially useful for black ink, dark blue ink, and many red or orange pigments when the appropriate wavelength is used. Q-switched 1064 nm Nd:YAG is particularly important because it penetrates relatively deeply and has lower melanin absorption than shorter wavelengths, making it one of the safer choices for darker skin types and deeper dark pigments.

The inconvenience of Q-switched technology is that the pulse duration is longer than a picosecond pulse. Because nanosecond pulses deposit energy over a longer time window, more heat may diffuse into surrounding tissue, especially when higher fluences are needed. This does not mean Q-switched lasers are unsafe when used properly, but it does mean treatment parameters require respect, especially in higher Fitzpatrick skin types, scar-prone skin, dense professional tattoos, and tattoos with complex colours.

Q-switched lasers can also struggle with certain colours, particularly greens, blues, yellows, purples, and resistant modern organic pigments. Some tattoos treated with Q-switched systems require many sessions, and some plateau before full clearance. This is one reason picosecond lasers entered the conversation.

What Is a Picosecond Laser?

Picosecond lasers deliver energy in trillionths of a second. A picosecond pulse is approximately 1,000 times shorter than a nanosecond pulse. This shorter pulse duration creates a stronger photomechanical or photoacoustic effect, meaning the pigment is disrupted more through rapid pressure waves and less through prolonged heat diffusion.

In practical terms, picosecond lasers can fragment tattoo particles into smaller pieces more efficiently in many cases. Smaller particles may be easier for macrophages and lymphatic pathways to process, although clearance still depends heavily on the client’s biology, circulation, immune response, inflammation load, lymphatic efficiency, and aftercare.

Clinical literature suggests that picosecond lasers can be especially helpful for difficult colours, including blue, green, and yellow pigments, and may require fewer sessions for certain tattoos compared with traditional nanosecond Q-switched systems. However, the evidence is not a blanket guarantee. Tattoo removal remains highly variable because tattoos are not standardized medical implants. They differ in depth, density, age, ink brand, pigment chemistry, layering, scarring, immune response, and the skill of the original tattoo artist.

The advantage of pico is precision. The inconvenience is that pico technology is not magic. It still requires the correct wavelength, a conservative understanding of skin response, appropriate spacing between sessions, and biological support after treatment. It can also still cause blistering, dyspigmentation, paradoxical darkening, inflammatory flares, or incomplete clearance when pigment chemistry is unfavourable or parameters are poorly chosen.

In Biological Tattoo Removal, pico is not viewed as a shortcut. It is viewed as a more refined fragmentation tool.

Pico vs. Q-Switched: Which Is Best?

For most modern tattoo removal protocols, the strongest answer is this: picosecond lasers are often the preferred technology when available, especially for resistant or multicoloured tattoos, but Q-switched lasers still have an important place. They complement each other because they offer different pulse durations, different tissue interactions, and sometimes different clinical advantages depending on the ink and stage of removal.

Pico technology may be better when the goal is to maximize pigment fragmentation while minimizing unnecessary thermal diffusion. This can be helpful in dense professional tattoos, layered tattoos, previously treated tattoos that have plateaued, and difficult colours. Pico may also be preferable when working within a Biological Tattoo Removal framework, because efficient fragmentation may reduce the need for overly aggressive heat-based treatment strategies.

Q-switched technology may still be valuable for certain black tattoos, for clients who respond beautifully to traditional parameters, or when a platform offers high-quality nanosecond settings with excellent spot size, energy delivery, and operator control. In some clinical situations, Q-switched treatments can debulk heavy pigment before pico is used later for refinement. In other cases, pico may be used first, with Q-switched wavelengths retained as complementary tools.

The best technology is therefore not simply the newest one. The best technology is the one that matches the pigment’s absorption behaviour, the client’s skin type, the tattoo’s density and location, the clinical endpoint, and the body’s ability to clear the fragmented material after each session.

That is why SkinScience does not treat tattoo removal as a “zap and hope” procedure. We treat it as a biological process.

Why Wavelength Matters More Than Marketing

Laser wavelength determines which colours are most likely to absorb the energy. A laser cannot remove a pigment efficiently if the pigment does not absorb that wavelength well. This is one of the biggest reasons multicoloured tattoos are more difficult than black tattoos.

Black ink is usually the easiest to remove because it absorbs a broad range of wavelengths. It responds especially well to 1064 nm Nd:YAG, which penetrates deeper and is relatively safer across a wider range of skin types because it is less absorbed by epidermal melanin than shorter wavelengths.

Red, orange, and some warm pigments often respond better to 532 nm. This wavelength is strongly absorbed by red and orange pigments, but it is also more strongly absorbed by melanin and hemoglobin, which means it must be used carefully. On darker skin types, 532 nm can carry a higher risk of post-inflammatory hyperpigmentation, hypopigmentation, purpura, blistering, or textural change.

Blue and green pigments can be more complex. Some blues respond to 1064 nm, especially dark navy or black-blue tones, while brighter blues and greens may respond better to wavelengths such as 755 nm alexandrite, 694 nm ruby, or certain picosecond platforms with colour-specific capabilities. However, many modern blues and greens are based on copper phthalocyanine pigments, which can be highly stable and difficult to remove completely.

Yellow, pale orange, pastel colours, white, beige, and cosmetic tattoo pigments are among the most difficult. These pigments may reflect rather than absorb common tattoo-removal wavelengths. White ink, often containing titanium dioxide, is especially challenging because it can undergo paradoxical darkening after laser exposure. This means a white, flesh-toned, pink, or beige pigment can turn grey, brown, or black after treatment because of chemical changes in metal-containing pigments such as titanium dioxide or iron oxides.

This is why proper test spots, conservative expectations, and informed consent are essential when treating cosmetic tattooing, permanent makeup, white ink, flesh-toned camouflage ink, and tattoos containing pastel colours.

Colour Difficulty Guide: From Easiest to Most Resistant

Tattoo ink colour helps guide wavelength selection, but removal results depend on pigment chemistry, ink depth, tattoo density, skin type, laser platform, and biological clearance.

Black is generally the easiest tattoo pigment to remove because it absorbs broadly across the visible and near-infrared spectrum. Carbon black is commonly associated with black tattoo ink, although black inks may also contain additives and contaminants. The preferred wavelength is usually 1064 nm, especially when depth, safety, and lower melanin absorption are priorities.

Dark blue and dark purple can be moderately responsive, depending on the pigment chemistry. Very dark blue may respond similarly to black at 1064 nm, while brighter blues may require other wavelengths or picosecond energy for improved fragmentation.

Red and orange pigments are moderately difficult. They often respond to 532 nm, but their chemistry matters. Some red, orange, and yellow tattoo pigments belong to the azo pigment family, and laser or sunlight exposure can break certain azo compounds into smaller chemical byproducts. This is one reason a biological approach should consider not only pigment clearance, but also inflammation, oxidative stress, and the body’s processing burden after treatment.

Green is often difficult, especially bright green. Many green tattoo pigments are based on copper phthalocyanine chemistry or other stable compounds. Depending on the device, greens may respond better to 755 nm, 694 nm, or specific picosecond platforms rather than standard 1064 nm or 532 nm alone.

Yellow is highly difficult. Yellow pigments often have poor absorption at commonly available tattoo-removal wavelengths. Some yellow pigments may darken, fade slowly, or resist treatment despite multiple sessions. The client should be told early that yellow often requires patience and may never fully disappear.

White, beige, flesh tone, and some permanent makeup pigments are the most unpredictable. Titanium dioxide and iron oxides can scatter light, resist absorption, or darken after treatment. White ink should never be promised as “easy” to remove. It is often the opposite.

Pigment Chemistry, Heavy Metals, and Molecular Weight: Why Colour Is Not Always What It Seems

Tattoo ink chemistry is more complicated than most people realize. A tattoo colour is not always created by one clean pigment or one single heavy metal. Modern inks may contain organic pigments, inorganic metal oxides, preservatives, dispersants, contaminants, and unlisted ingredients. Published analyses of commercial tattoo inks have found discrepancies between labelled ingredients and detected substances, including metals and pigments that were not always declared.

Still, certain colour families are historically associated with specific pigment chemistries. Black is commonly associated with carbon black. White is commonly associated with titanium dioxide, also known as Pigment White 6. Red may be associated with iron oxides, azo pigments, quinacridones, or other organic reds. Yellow and orange may involve azo pigments, cadmium-based historical pigments, diarylide yellows, or other synthetic organics. Blue may involve copper phthalocyanine, cobalt aluminate, or other blue pigment systems. Green may involve copper phthalocyanine green or chromium oxide green.

The molecular weight of a pigment can influence its chemistry, but it does not directly determine how easily it will be removed by laser. Laser response depends more on optical absorption, particle size, depth, concentration, photostability, skin type, immune clearance, and the selected wavelength. That said, understanding pigment chemistry helps explain why some colours behave unpredictably.

Carbon black is essentially elemental carbon, so it does not have one fixed molecular weight in the same way a single defined molecule does. The atomic weight of carbon is approximately 12.01 g/mol, but carbon black exists as particulate aggregates. It usually responds well to 1064 nm because black absorbs broadly.

Titanium dioxide, commonly used in white pigment, has a molecular weight of approximately 79.87 g/mol. Despite this relatively simple formula, it is one of the most clinically difficult pigments because it reflects and scatters light and may darken after laser exposure. White pigment should be approached carefully, often with test spots and very conservative expectations.

Iron oxide red, Fe₂O₃, has a molecular weight of approximately 159.69 g/mol. Iron oxides can be found in some red, brown, flesh-toned, and cosmetic tattoo pigments. These pigments may darken after laser exposure because of oxidation-reduction reactions, which is one of the classic risks in permanent makeup removal.

Copper phthalocyanine, commonly associated with Pigment Blue 15, has a molecular weight of approximately 576.07 g/mol. It is a stable organic-metal complex that can contribute to bright blue shades. Blue pigments may respond variably. Dark blue may respond to 1064 nm, while brighter blue may require other wavelengths or picosecond technology.

Cobalt aluminate blue, often referred to as cobalt blue or Pigment Blue 28, has an approximate formula of CoAl₂O₄ and a molecular weight of about 176.89 g/mol. Cobalt-containing pigments may contribute to bright blue tones, although not all blue tattoo inks contain cobalt. Depending on optical absorption, blue pigments may be approached with 1064 nm for darker tones, while brighter blues may be more resistant and may require other wavelength strategies.

Chromium oxide green, Cr₂O₃, has a molecular weight of approximately 151.99 g/mol. Green pigments are often challenging because many are stable and may not absorb 1064 nm or 532 nm efficiently. In clinical practice, greens often require specialized wavelengths and patience.

Cadmium sulfide, CdS, historically associated with yellow pigment chemistry, has a molecular weight of approximately 144.48 g/mol. Not all modern yellow tattoo inks contain cadmium, and many use organic yellow pigments instead. Yellow remains difficult not because of molecular weight alone, but because many yellow pigments poorly absorb the available laser wavelengths.

The key clinical point is that colour is a clue, not a diagnosis. A red tattoo does not automatically mean iron oxide. A blue tattoo does not automatically mean cobalt. A yellow tattoo does not automatically mean cadmium. The real pigment composition may be unknown, unlisted, mixed, altered by time, or changed by prior laser treatments. This uncertainty is exactly why Biological Tattoo Removal includes consultation, test spots when needed, measured progression, and biological support instead of aggressive one-size-fits-all treatment.

Why Biological Tattoo Removal Goes Beyond Fragmentation

Laser energy breaks pigment into smaller particles, but the body must do the rest. Tattoo pigment is taken up by immune cells such as macrophages. Over time, pigment may migrate through lymphatic pathways and accumulate in regional lymph nodes. This is not a fear-based statement. It is part of the known biology of tattoo pigment.

When a laser fragments pigment, it increases the amount of material that the immune and lymphatic systems must process. That does not mean tattoo removal is inherently unsafe, but it does mean the body’s response matters. Inflammation, oxidative stress, sleep, hydration, circulation, lymphatic flow, liver burden, skin barrier recovery, and spacing between treatments all influence the quality of the outcome.

This is the difference between conventional tattoo removal and Biological Tattoo Removal. Conventional tattoo removal often focuses mainly on the laser endpoint. Biological Tattoo Removal asks a larger set of questions: How much pigment are we fragmenting today? How inflamed is the tissue? How well does this client heal? Is there a history of hypertrophic scarring, autoimmune flares, poor circulation, or prolonged swelling? Are we allowing enough time between treatments for meaningful clearance? Are we supporting skin recovery after the session?

A more aggressive laser treatment is not always a better laser treatment. In many cases, the best result comes from controlled pigment disruption, intelligent intervals, meticulous aftercare, and respect for the body’s clearance capacity.

Advantages and Inconveniences of Pico Technology

The main advantage of pico technology is efficient photomechanical fragmentation. Because the pulse is so short, less energy may be needed to create pigment disruption in certain tattoos. Pico may be especially helpful for resistant colours, previously treated tattoos, dense professional tattoos, and clients who have plateaued with older technology.

Pico technology may also allow a more refined approach in Biological Tattoo Removal because it can fragment pigment effectively without relying solely on thermal injury. This does not eliminate downtime or risk, but it supports the goal of treating pigment while respecting the surrounding skin.

The inconvenience is that pico lasers are not universally successful across every ink colour. Yellow, white, beige, and some cosmetic pigments remain difficult. Pico can still create blistering, bruising, temporary pigment changes, or paradoxical darkening. Pico also requires advanced clinical judgement. The fact that a pulse is shorter does not mean the treatment should be more aggressive.

Advantages and Inconveniences of Q-Switched Technology

The main advantage of Q-switched technology is its long clinical track record. Q-switched Nd:YAG, ruby, and alexandrite lasers have been used for many years and remain important tattoo-removal tools. Q-switched 1064 nm is still highly relevant for black pigment and deeper dark inks, especially when safety across skin types is a priority.

The inconvenience is that Q-switched pulses are longer than pico pulses, which may produce relatively more thermal diffusion. Some tattoos require many sessions, and certain colours can be resistant. Q-switched treatments may also be more likely to plateau in difficult colours, depending on the system and parameters used.

In the best clinical hands, however, Q-switched technology is not outdated. It is simply one tool in a larger toolset. When combined with thoughtful wavelength selection and biological support, it can still produce excellent results.

How Pico and Q-Switched Lasers Complement Each Other

Pico and Q-switched lasers should not be seen as enemies. They can be complementary. Q-switched lasers may be excellent for established black ink removal, for pigment debulking, and for cases where the tattoo responds predictably. Pico may be better for refining resistant pigment, addressing certain colours, and improving fragmentation efficiency.

In some cases, the best protocol may involve starting with 1064 nm to safely debulk black pigment, then adjusting wavelength and pulse duration as colour complexity becomes more visible. In other cases, pico may be the preferred first choice because the tattoo is dense, multicoloured, resistant, or located in an area where controlled tissue interaction is especially important.

The art is not owning one technology. The art is knowing when to use it, when not to use it, and how to support the biology that follows.

Why SkinScience Chose Vydence Etherea HandPICO for Biological Tattoo Removal

At SkinScience, the Vydence Etherea HandPICO is our handpiece of choice for Biological Tattoo Removal because it aligns with the way we think about tattoo removal: precise pigment fragmentation, wavelength intelligence, and platform versatility.

The HandPICO technology offers picosecond energy with 1064 nm and 532 nm wavelengths, two of the most important wavelengths in tattoo removal. The 1064 nm wavelength is essential for black and dark pigments, while 532 nm is important for many red and orange pigments. On the Etherea platform, HandPICO also integrates into a broader multi-technology system, which supports a more sophisticated clinical approach rather than a single-purpose laser mindset.

The advantage is not simply that the device is “pico.” The advantage is that it gives us a precise, modern fragmentation tool within a clinic philosophy that also considers healing, inflammation, lymphatic flow, oxidative stress, tissue repair, and long-term skin quality. For us, the technology matters, but the protocol matters just as much.

That is the future of tattoo removal. Not faster for the sake of faster. Smarter for the sake of better biology.

What Clients Should Expect

Tattoo removal is a process. Even with advanced pico technology, multiple sessions are required. Black tattoos usually respond fastest. Red and orange may respond well but require careful wavelength selection. Blue, green, yellow, white, beige, and cosmetic pigments are more complex. Some pigments may fade beautifully, some may plateau, and some may darken before they improve.

The goal of Biological Tattoo Removal is not to overpromise. The goal is to create a more informed, biologically respectful path to clearance. This includes realistic expectations, proper assessment, conservative parameters when needed, customized intervals, post-treatment care, lymphatic support, and skin-regeneration strategies.

At SkinScience, we believe that if you are going to remove a tattoo, you should do it with excellence. That means understanding the physics of lasers, the chemistry of pigments, and the biology of healing.

Conclusion: The Best Laser Is the One Used With the Best Strategy

So, pico vs. Q-switched, which is best for Biological Tattoo Removal?

Pico technology has clear advantages, especially for efficient pigment fragmentation and certain resistant colours. Q-switched technology remains valuable, especially for black ink and well-selected cases. The best results often come from understanding how these technologies complement each other, not from treating them as competitors.

But the most important point is this: tattoo removal is not complete when the laser stops firing. That is when the biological work begins.

Pigment fragmentation is the first step. Immune activation, lymphatic clearance, inflammation modulation, oxidative stress control, liver support, and skin regeneration determine what happens next. That is why Biological Tattoo Removal is more than a laser treatment. It is a more intelligent framework for helping the body do what only the body can do.

About the Author

Marie Bertrand is a microbiologist, skin health expert, founder of SkinScience in Calgary, and creator of the Biological Tattoo Removal framework. With a background in microbiology and advanced clinical aesthetics, Marie has spent years studying skin biology, inflammation, laser-tissue interaction, pigment chemistry, and the science of long-term skin regeneration. Her work bridges advanced technology with a deeper respect for the body’s natural healing and clearance systems.

FAQ

Is pico laser tattoo removal better than Q-switched laser tattoo removal?

Pico laser technology is often more efficient for pigment fragmentation because it delivers energy in trillionths of a second, creating a strong photomechanical effect. It may be especially useful for resistant colours and previously treated tattoos. However, Q-switched lasers remain valuable, especially for black ink and certain well-selected cases. The best choice depends on pigment colour, skin type, tattoo density, wavelength availability, and clinical strategy.

What is the easiest tattoo colour to remove?

Black is generally the easiest colour to remove because it absorbs a wide range of laser wavelengths. The 1064 nm Nd:YAG wavelength is commonly used for black and dark tattoo pigments.

What tattoo colours are hardest to remove?

Yellow, white, beige, flesh-toned pigments, cosmetic tattoos, and some bright greens and blues are among the most difficult. White pigment, often containing titanium dioxide, may darken after laser treatment.

Why can white tattoo ink turn dark after laser removal?

White ink may contain titanium dioxide or other metal-containing pigments. Laser exposure can trigger chemical changes that cause the pigment to turn grey, brown, or black. This is called paradoxical darkening and is especially important in cosmetic tattoo and permanent makeup removal.

What wavelength is best for black tattoo ink?

The 1064 nm wavelength is commonly preferred for black tattoo ink because it penetrates deeply and is less absorbed by epidermal melanin than shorter wavelengths.

What wavelength is best for red tattoo ink?

The 532 nm wavelength is commonly used for many red, orange, and warm-toned pigments. It must be used carefully because it is also more strongly absorbed by melanin and hemoglobin.

Does tattoo removal detox heavy metals?

Laser tattoo removal fragments tattoo pigment, including pigments that may contain metals or metal oxides. The body then processes pigment fragments through immune and lymphatic pathways. Biological Tattoo Removal does not claim to “detox” in a vague sense. Instead, it supports the biological systems involved in inflammation control, lymphatic movement, tissue repair, oxidative stress balance, and skin regeneration.

How many sessions are needed?

The number of sessions depends on ink colour, ink depth, tattoo age, tattoo density, skin type, location, immune response, previous treatments, scarring, and the goal of treatment. Some clients want full removal, while others only want fading for a cover-up.

Why does SkinScience use Vydence Etherea HandPICO?

SkinScience uses Vydence Etherea HandPICO because it offers picosecond technology with 1064 nm and 532 nm wavelengths, which are central to many tattoo-removal protocols. It fits our Biological Tattoo Removal approach because it supports precise pigment fragmentation within a broader strategy focused on healing, clearance, inflammation control, and skin regeneration.

References

1. Kono T, et al. Prospective Comparison Study of 532/1064 nm Picosecond Laser vs. 532/1064 nm Nanosecond Laser in the Treatment of Multicolor Tattoos in Asians.
   NOTE FROM MARIE: This is one of the strongest direct comparison papers for pico vs. nanosecond/Q-switched tattoo removal. It concluded that 532/1064 nm picosecond laser treatment was more effective than 532/1064 nm nanosecond laser treatment for multicolour tattoos in the studied Asian patient group.
2. Reiter O, Atzmony L, Akerman L, et al. Picosecond lasers for tattoo removal: a systematic review. Lasers in Medical Science. 2016.
   NOTE FROM MARIE:  This systematic review found sparse but supportive evidence that picosecond lasers may be more effective than nanosecond lasers, especially for black and blue tattoo ink, while also reporting side effects such as pain, dyspigmentation, blistering, erythema, edema, and pinpoint bleeding.
3. Gurnani P, Williams N, Alajlan A, et al. Comparing the efficacy and safety of laser treatments in tattoo removal: a systematic review. Journal of the American Academy of Dermatology.
   NOTE FROM MARIE: This review is useful for colour-specific claims because it concluded that picosecond lasers show superiority when treating blue, green, and yellow tattoos, while also calling for more randomized controlled trials.
4. Bäumler W, et al. The efficacy and adverse reactions of laser-assisted tattoo removal: a systematic review. Journal of the European Academy of Dermatology and Venereology.
   NOTE FROM MARIE:  This review is helpful because it notes that pico may be slightly more effective than nanosecond lasers for black tattoos, but evidence for coloured tattoos can be contradictory.
5. Bennardo L, et al. Picosecond Q-Switched 1064/532 nm Laser in Tattoo Removal. Applied Sciences. 2021.
   NOTE FROM MARIE: Useful for supporting the statement that Q-switched 1064/532 nm lasers are still considered a gold-standard approach in tattoo removal, while picosecond pulses may reduce the number of sessions in selected cases.
6. StatPearls. Laser Tattoo Removal. National Center for Biotechnology Information Bookshelf.
   NOTE FROM MARIE:  A strong clinical overview source for laser tattoo removal basics, including short-pulse Q-switched and picosecond lasers, wavelength selection, tattoo colour, adverse events, and treatment expectations.
7. Moseman K, et al. An Analysis of Commercial Tattoo Ink on the US Market. Analytical Chemistry. 2024.
   NOTE FROM MARIE:  This article  is excellent for supporting ink-label inaccuracies. The study analyzed 54 tattoo inks and found that 45 contained unlisted additives and/or pigments, including PEG, propylene glycol, and higher alkanes.
8. Moseman K, et al. An Analysis of Commercial Tattoo Ink on the US Market. PubMed record.
   NOTE FROM MARIE: PubMed-linked citation for the same commercial tattoo ink analysis.
9. Ćwieląg-Drabek M, et al. Heavy Metal Content in Tattoo and Permanent Makeup Inks Available on the European Market. Toxics. 2025.
   NOTE FROM MARIE:  Supports heavy-metal discussion in tattoo and PMU inks, including metals such as chromium, cadmium, nickel, cobalt, lead, copper, antimony, manganese, zinc, and arsenic.
10. Negi S, et al. Tattoo inks are toxicological risks to human health. PubMed. 2022.
    NOTE FROM MARIE:  A useful broader toxicology review covering tattoo ink ingredients, impurities, and biological fate inside the skin.
11. Baranska A, et al. Unveiling skin macrophage dynamics explains both tattoo persistence and strenuous removal. Journal of Experimental Medicine. 2018.
    NOTE FROM MARIE:  Important for the Biological Tattoo Removal concept as it explains how macrophages capture and retain tattoo pigment, helping explain both tattoo permanence and why removal requires biological clearance.
12. Capucetti A, et al. Tattoo ink induces inflammation in the draining lymph node. PNAS / PMC. 2025.
    NOTE FROM MARIE:  This article is useful for supporting the lymphatic and immune-system discussion, showing that tattoo ink can be retained within phagocytic cells and induce long-term inflammatory responses in draining lymph nodes.
13. Hauri U, et al. Photostability and breakdown products of pigments currently used in tattoo inks. PubMed. 2015.
    NOTE FROM MARIE:  A key reference for the discussion around azo pigments, photodegradation, sunlight, laser exposure, and potentially toxic or carcinogenic breakdown products.
14. Fraser TR, et al. Current knowledge of the degradation products of tattoo pigments by sunlight, laser irradiation and metabolism: a systematic review. PubMed. 2022.
    NOTE FROM MARIE:  This supports the statement that tattoo pigment photolysis and metabolism remain under-researched, while existing evidence suggests some degradation products may include toxic compounds such as hydrogen cyanide and carcinogenic aromatic amines.
15. Vasold R, et al. Tattoo pigments are cleaved by laser light: the chemical analysis in vitro provides evidence for hazardous compounds. EPA HERO record.
    NOTE FROM MARIE:  Useful for supporting the laser-induced cleavage of azo tattoo pigments and formation of toxic or potentially carcinogenic decomposition products.
16. Aljubran BA, et al. Challenges in laser tattoo removal: the impact of titanium dioxide. 2025.
    NOTE FROM MARIE:  Very relevant for the section on white ink, titanium dioxide, yellow pigments, pigment resistance, and the complexity of removing TiO₂-containing tattoo inks.
17. Anderson RR, et al. Cosmetic tattoo ink darkening: a complication of Q-switched and pulsed-laser treatment. PubMed.
    NOTE FROM MARIE:  This is the classic reference for paradoxical darkening of white, flesh-toned, pink, red, and cosmetic tattoos after laser exposure.
18. European Chemicals Agency / EU REACH tattoo ink restrictions.
    NOTE FROM MARIE:  Reference to support discussion of the EU’s tattoo ink and permanent makeup restrictions, including hazardous substances, azo dyes, aromatic amines, PAHs, metals, methanol, and the special relevance of Pigment Blue 15 and Pigment Green 7.
19. PubChem: Titanium dioxide, TiO₂, Pigment White 6.
    NOTE FROM MARIE:  Molecular-weight support in the pigment chemistry section. Titanium dioxide has the formula TiO₂ and molecular weight of approximately 79.87 g/mol.
20. PubChem: Cobalt phthalocyanine.
    NOTE FROM MARIE:  Cobalt-based phthalocyanine chemistry. PubChem lists cobalt phthalocyanine as C₃₂H₁₆CoN₈ with molecular weight of approximately 571.5 g/mol.
21. PubChem: chemical database, National Institutes of Health.
    NOTE FROM MARIE:  The general source for molecular formula and molecular-weight verification when building the pigment chemistry table.
22. AZoM: Cadmium sulfide properties.
    NOTE FROM MARIE: Cadmium sulfide molecular-weight support. Cadmium sulfide, CdS, is historically relevant to yellow pigment chemistry and has a molecular weight around 144.46 g/mol.

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What Are Ankle Compression Socks?

Ankle compression socks combine the convenience and appearance of traditional ankle socks with targeted compression support.

Unlike standard socks that simply cover the foot, compression socks are designed to provide gentle pressure that helps support circulation, reduce fatigue, and create a more secure fit throughout the day. The ankle-length design makes them especially appealing because they:

●      Stay lightweight

●      Pair easily with sneakers

●      Work well in warm weather

●      Offer a low-profile look

●      Fit naturally into casual wardrobes

In other words, they deliver support without looking like specialty socks.

Why More People Are Choosing Ankle Compression Socks

Modern life keeps most people moving. A typical day might include:

●      Walking the dog

●      Commuting

●      Running errands

●      Standing at work

●      Exercising

●      Traveling

●      Weekend activities

Even if you don't consider yourself highly active, your feet often absorb thousands of steps and hours of pressure every day. That's where ankle compression socks can make a difference.

The supportive fit helps your feet feel more comfortable during long periods of activity while maintaining the flexibility needed for everyday wear. For many people, the biggest surprise isn't how they feel during activity—it's how much better their feet feel afterward.

The Perfect Middle Ground Between Comfort and Support

One reason ankle compression socks have become so popular is that they sit in a sweet spot between traditional socks and full-length compression styles.

Many people want:

●      More support than basic socks provide

●      Less bulk than knee-high compression socks

●      Everyday versatility

●      Comfortable all-day wear

Ankle compression socks deliver exactly that. They provide targeted support where many people need it most while remaining comfortable enough for routine daily use. For anyone curious about compression but hesitant to try taller styles, ankle compression socks are often an ideal starting point.

Great for Active Lifestyles

You don't need to be a marathon runner to appreciate compression. In fact, many ankle compression sock users simply have busy lifestyles.

They're popular among people who:

●      Walk frequently

●      Exercise regularly

●      Spend time on their feet

●      Travel often

●      Enjoy outdoor activities

●      Maintain active schedules

Whether you're squeezing in a morning workout or spending a Saturday exploring a new city, supportive socks can help make those activities more comfortable. Many people appreciate the secure feel that compression provides during movement, especially when compared to loose-fitting socks that bunch or shift inside shoes.

A Smart Choice for Workdays

Some of the biggest fans of compression socks aren't athletes at all—they're professionals. Consider how much time certain careers spend standing or walking:

●      Nurses

●      Teachers

●      Retail employees

●      Hospitality workers

●      Healthcare professionals

●      Warehouse staff

Hours on your feet can leave your legs and feet feeling tired by the end of the day. Ankle compression socks provide an easy way to add support without dramatically changing your daily routine. Because they're low-profile, they fit naturally into work wardrobes while delivering benefits that many professionals quickly come to appreciate.

Travel-Friendly Comfort

Travel can be surprisingly demanding on your body. Between airports, sightseeing, long car rides, and hours spent moving through unfamiliar places, your feet often do far more work than expected.

That's one reason ankle compression socks have become popular travel companions. They offer:

●      Lightweight packing

●      Versatile styling

●      Comfortable support

●      Easy wear with sneakers

●      All-day convenience

Unlike bulkier travel gear, they're easy to pack and easy to wear, making them an effortless addition to carry-on bags and weekend luggage.

Why Fit Matters Just as Much as Compression

Not all compression socks feel the same. Comfort comes from balancing support with wearability.

A quality ankle compression sock should:

●      Stay in place

●      Feel supportive without being restrictive

●      Remain comfortable for extended wear

●      Work with everyday footwear

●      Maintain its shape over time

When compression is paired with thoughtful design and comfortable materials, the result feels supportive rather than overly tight. That's one reason many first-time users are surprised by how comfortable modern compression socks can be.

Small Change, Big Difference

Socks may seem like a minor part of your wardrobe, but they affect every step you take. A small improvement in comfort becomes significant when repeated throughout:

●      Daily walks

●      Work shifts

●      Travel days

●      Exercise routines

●      Weekend activities

Many people spend years upgrading shoes while overlooking the socks inside them. Yet a better sock can often provide one of the simplest and most affordable comfort improvements available.

Who Should Consider Ankle Compression Socks?

Ankle compression socks are worth considering if you:

●      Spend long periods on your feet

●      Stay active throughout the week

●      Enjoy walking or exercise

●      Travel frequently

●      Want additional support in a low-profile design

●      Prefer socks that stay secure during movement

They're especially appealing for people who want the benefits of compression without the appearance or feel of taller compression styles.

Discover Everyday Support with Viasox

If you're looking for a low-profile sock that delivers comfort, support, and versatility, ankle compression socks are worth adding to your daily rotation.

Explore the full Viasox collection and find the perfect pair for your lifestyle.

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When I was growing up, my Irish uncle married my Aunt Thelma, a Black woman, during the 1960s. Their marriage was not embraced by everyone in our extended family. Some relatives never fully accepted their union, and as a child and young adult, I remember feeling angry and protective of my aunt.

To me, Aunt Thelma was never “different.” She was simply my aunt. I adored her. She was kind, loving, intelligent, and an important part of my life.

As I became older, I began to understand that the prejudice I witnessed within my own family was part of a much larger story. Discrimination did not exist only around dining room tables or family gatherings. It also existed within housing, education, employment, and healthcare.

Juneteenth gives us an opportunity to reflect upon freedom, equality, and the work that still remains.

Healthcare is one area where history continues to influence the present.

Many Americans are familiar with the story of Henrietta Lacks, whose cervical cancer cells were taken in 1951 without her knowledge or consent. Her cells became one of the most important medical discoveries in history, contributing to vaccines, cancer treatments, and scientific advances that continue today.

The Tuskegee Syphilis Study further damaged trust when Black men with syphilis were denied treatment even after effective therapies became available. These events are not ancient history. They are part of the lived experience passed through generations.

Understanding this history helps explain why some communities approach healthcare with caution and skepticism.

At the same time, continued medical research remains essential.

Different populations experience different health risks. African Americans have higher rates of hypertension, stroke, kidney disease, and maternal mortality. Certain Hispanic communities experience higher rates of Type 2 diabetes. Asian populations often develop diabetes at lower body weights than previously recognized. Native American communities continue to experience some of the highest diabetes rates in the country.

Research helps us understand these differences and develop better treatments for everyone. But research must be conducted ethically, transparently, and with informed consent.

As someone who has spent decades writing about diabetes and healthcare, I believe trust is one of the most important medicines we can offer.

Trust between patients and physicians.

Trust between researchers and communities.

Trust that every patient will be heard, respected, and treated with dignity.

When I think about Juneteenth, I think about my Aunt Thelma. She filled our family gatherings with warmth and love, and the lessons she taught me about grace and acceptance have stayed with me throughout my life.

That lesson still feels relevant today.

You signed up for ATHX. You crossed the finish line, you ate the post-race burger, and now you want what comes next. Or maybe ATHX is not running an event near you and you need a race that scratches the same itch.

Either way, you have plenty of ATHX alternatives. ATHX is one of the newest hybrid fitness races on the calendar, but it sits inside a fast-growing category of events that test running, lifting, and grit in the same day. Below are 10 hybrid fitness competitions worth putting on your 2026 schedule, benchmarked against ATHX so you know exactly what races like ATHX deliver and where they differ.

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The ATHX Format and Why Athletes Want Alternatives

ATHX, short for The Athlete Games, is a hybrid fitness race built around six 25-minute zones spread across roughly two and a half hours. Each zone blends running, strength, calisthenics, and skill challenges into one continuous test of functional capacity. Athletes earn points across zones, and the highest score wins.

Founded in 2024 by athletes who wanted a race that rewarded all-around capability over pure cardio, ATHX has built a cult following fast. The problem is supply. The series runs a handful of events per year in a small number of cities, and qualifying standards keep some tiers locked behind performance benchmarks. Athletes who want to race more, race nearby, or race a different format need to look wider.

Here is the short list of races worth comparing against ATHX.

ATHX Alternatives at a Glance

• HYROX

• DEKA Fit

• Deadly Dozen

• Hybrid Games

• CrossFit Open

• METRIX

• Turf Games

• Battle Cancer

• Spartan Race

• Tribal Clash

Each one trades something different against ATHX. Some shorten the day. Some bring a team. Some add obstacles or sand. Below is the detail on each event, plus a quick training note tied to a TRX tool that translates directly to the race.

How Each Race Compares to ATHX

1. HYROX

When athletes weigh ATHX vs HYROX, HYROX is the closest format cousin in terms of overall structure. You run eight 1-kilometer laps, alternating each with one of eight functional workout stations. The stations cycle through the following movements:

• Sled push

• Sled pull

• Burpee broad jumps

• Rowing

• Farmer carry

• Sandbag lunges

• Wall balls

• Ski erg

Most athletes finish in 60 to 90 minutes. The race rewards endurance-leaning hybrid athletes who can keep their pace honest under fatigue. Compared to ATHX, HYROX is shorter and more linear. There is no mental skill curveball mid-race, but the cardiovascular load is unrelenting once the sled stations start stacking up. HYROX runs 2026 events across more than 20 countries, which makes it the most accessible alternative on this list.

To train for the farmer carry station, anchor a Suspension Trainer™ at home and run grip-focused finishers. Long isometric rows and TRX plank holds build the forearm and core endurance you will need.

2. DEKA Fit (by Spartan)

DEKA Fit, run by Spartan, keeps the zone format but trims the running. You complete 10 functional fitness zones with a 500-meter run between each. Most athletes finish in 45 to 75 minutes.

It suits athletes who want a HYROX-style race with shorter run intervals and a heavier focus on station work, which puts DEKA Fit among the more practical HYROX alternatives for time-strapped racers. Compared to ATHX, DEKA Fit cuts the total time roughly in half and trades zone variety for a denser cardio-strength interval feel. The equipment list runs tighter, which makes the format easier to replicate in your own training.

Build for it by pairing YBell™ complexes with short 400-meter treadmill intervals. Squat to press, hang clean, and racked lunges in 8-minute blocks mimic the time-under-tension you will face at every zone.

3. Deadly Dozen

Deadly Dozen leans the hardest toward strongman of any race on this list. You hit 12 stations including yoke carry, sled, log press, and ski erg, finishing in 40 to 60 minutes depending on category. It is built for strongman-curious hybrid athletes who like heavy implements more than long runs.

Compared to ATHX, Deadly Dozen drops most of the running and most of the mental challenges. What is left is raw load. If your goal is to test peak strength inside a race format, this is the closest you can get without entering a pure strongman comp.

Train for it with the RIP Trainer™. Half-kneeling chops and rotational presses build the trunk torque that carries directly into heavy yoke and sled stations.

4. Hybrid Games

Where Deadly Dozen compresses, Hybrid Games expands. It is a three-day pentathlon style event blending CrossFit, HYROX, and strongman tests across one weekend. Multiple events run on each day, and the scoring stacks across all of them.

It rewards multi-day endurance athletes who want serious variety. Compared to ATHX, Hybrid Games is a much bigger commitment, a broader skill demand, and a deeper recovery challenge. The variety is similar in spirit. The volume is not.

Cycle daily TRX bodyweight circuits during the build-up. Low-impact rows, push-ups, and split squats let you accumulate volume without grinding your joints between heavy days.

5. CrossFit Open

The CrossFit Open is the most accessible hybrid-adjacent event on the planet. Three weeks, one workout per week, scored globally. Most workouts run 10 to 25 minutes.

If you want a community-driven season-long test rather than a one-day race, this is the format. Compared to ATHX, the Open is asynchronous, gym-based, has zero running emphasis, and a much broader skill ceiling. Olympic lifts and gymnastics show up almost every year. If you want a deep test of general physical preparedness without travel, this is your race.

Layer TRX core work into rest days during the three-week window. Rolling planks, body saws, and atomic push-ups recover the spine without taxing the legs.

6. METRIX

METRIX is the newest entry on this list, and it sits closest to HYROX in structure. The format runs 6 to 8 zones with run intervals and team relay options. Solo athletes finish in 60 to 90 minutes. Teams move faster.

It suits athletes who like HYROX-style structure but want team options and a smaller event footprint. Compared to ATHX, METRIX zones look similar in spirit, but the race is shorter, more cardio-heavy, and lighter on mental challenges.

Practice handoff transitions using TRX-based relay finishers. Partner rows into burpee tap-outs build the rhythm you will need to switch zones cleanly without wasting seconds.

7. Turf Games

Turf Games is the festival of hybrid racing. An outdoor team competition mixes running, lifting, sled work, and team events across 4 to 6 hours over a single day. Teams of 2 to 6 athletes compete together.

Crews who want a long, social, varied race day instead of a solo PR attempt will find their people here. Compared to ATHX, Turf Games swaps the solo zone format for a team festival vibe, moves the venue outdoors, and stretches the day. The variety is similar.

Build your aerobic base with 30-minute Suspension Trainer flow sessions twice per week. Slow circuits of rows, squats, and lunges keep your zone 2 honest while still building usable strength.

8. Battle Cancer

Battle Cancer is the rare race with a mission baked in. The team functional fitness competition raises money for cancer charities and runs in cities across the UK, US, and Europe. Events typically last 60 to 120 minutes.

Athletes who want their race day to fund a cause sign up here. Compared to ATHX, Battle Cancer is team-based and mission-driven, but the functional movement variety covers similar ground. Sleds, sandbags, runs, and bodyweight tests show up across most workouts.

Add partner-based TRX rows and pushes to weekly conditioning. Synchronized work teaches you how to share load with a teammate, which is what every Battle Cancer event eventually demands.

9. Spartan Race (Beast, Super, Sprint)

Spartan is the elder statesman of hybrid-adjacent racing. The flagship obstacle course series runs three main distances. Sprint covers about 5K, Super about 10K, and Beast about 21K. Finish times range from 30 minutes for a fast Sprint to 4 hours for a Beast.

Trail runners and obstacle specialists who want grip, climbing, and elevation get all of it here. Compared to ATHX, Spartan trades the indoor zone format for trails, walls, ropes, and barbed wire. Fewer functional stations, more environmental challenge.

Use the Suspension Trainer for pulling strength that carries to ropes and walls. Inverted rows, archer rows, and pull-up assists build the upper-back capacity that decides whether you fly through the rig or pay the burpee tax.

10. Tribal Clash

Tribal Clash is the most adventurous hybrid race on the calendar. The beach-based team competition stacks sandbag carries, sled work, and ocean swims across a full day. Teams compete together. There is no solo entry.

Adventurous teams who want sand, water, and grit instead of polished turf and rubber flooring will love it. Compared to ATHX, Tribal Clash is outdoor, environmental, and team-based. The mental challenge factor is similar. The setting is wilder.

Train unstable carries with the YBell. Bottom-up holds and uneven farmer walks teach your trunk how to handle the sandbag wobble you will feel on every beach carry.

How to Train for Any Hybrid Race

The events differ. The training principles do not. Hybrid races punish weak engines, brittle joints, and sloppy transitions, no matter which one you sign up for. The science on concurrent training has long pointed in the same direction. Programming both with the right modality and frequency lets you build both capacities at once rather than sacrificing one for the other. That is the entire premise of hybrid racing in one sentence.

Build your aerobic engine first. Zone 2 running, rowing, and ski erg work two to three times per week creates the base every hybrid race demands. This is the cornerstone of hybrid athlete training, no matter which race you sign up for. Without it, the second half of your race day collapses.

Layer in strength density next. Full-body lifts two to three times per week, with an emphasis on hip hinge, squat, push, pull, and carry. Heavy enough to build force. Often enough to build durability.

Train your transitions. Hybrid races are won and lost in the seconds between zones. Practice moving from cardio to load and back inside the same session, then again with fatigue stacked on top.

Recover deliberately. Mobility and low-impact work on off days keep the joints honest. The TRX Training Club App™ runs hybrid-focused programs that build all four pillars without forcing you to design the program yourself.

FAQs About ATHX Alternatives

What is the closest race to ATHX in format?

HYROX and METRIX are the closest format matches. Both use a zone-based structure with running intervals between functional stations, which mirrors the rhythm of an ATHX day. The biggest difference is total time. ATHX runs longer and includes mental challenges that HYROX and METRIX do not.

Can I do hybrid fitness races without a gym?

Yes. Most hybrid races test functional movements you can train with bodyweight, a Suspension Trainer, and a single weighted implement. You will need access to a sled or a treadmill for race-specific work, but the bulk of your training can happen in a garage, a basement, or a hotel room.

How long should I train before my first hybrid race?

Plan for 12 to 16 weeks if you are coming in with a basic fitness base. Less if you already run consistently and lift two to three times per week. For most first-timers, the bottleneck is switching between strength and cardio under fatigue, not either quality in isolation. Give yourself enough runway to practice transitions.

What is the difference between hybrid fitness and CrossFit?

CrossFit is a methodology you train and a sport you compete in. Hybrid fitness is a category of racing that blends running, lifting, and functional movement in a timed format. There is plenty of overlap in training carryover, but the race-day experience is different. Hybrid races emphasize pacing across long efforts. CrossFit competitions emphasize peaking inside short, varied workouts.

Are there beginner-friendly hybrid fitness competitions?

DEKA Fit and HYROX both offer scaled and doubles divisions that work well for first-timers. The CrossFit Open publishes scaled versions of every workout, which makes it the lowest-stakes entry point. Pick a format that matches your current fitness and treat the first race as practice.

Pick Your Next Hybrid Race

Among the ATHX alternatives above, your next race depends on what you are chasing. If you want the shortest commitment, sign up for DEKA Fit. If you want maximum variety, block out a weekend for Hybrid Games. If you want the deepest community vibe, jump into the CrossFit Open. If you want sand in your shoes and ocean in your lungs, find a Tribal Clash event.

Whichever one you pick from these hybrid race events, your training has to travel with you. That problem is the one TRX was built to solve. Invented by a Navy SEAL who needed full-body strength work on deployment with nothing but a jiu-jitsu belt and parachute webbing, the Suspension Trainer fits in a duffel and turns any hotel room into a hybrid gym. The same principle still holds two decades and more than 300,000 certified trainers later. Pair it with the TRX Training Club App for hybrid-focused programs that build all four pillars without forcing you to draft the plan yourself. Pick the race. Build the engine. We will see you at the start line.Sharon's Edit Log

You want five days in the gym to pay off. Not five sessions of going through the motions. The best 5 day workout split is built so each session has a clear job, the weekly plan respects recovery, and the work transfers to real life. Below is the full day-by-day plan, the progression rules that make it work over weeks and months, and TRX Suspension Trainer™ scaling cues for every level.

Quick note before you load the bar: this is general fitness content, not medical advice. Check with your physician before starting any new training program, especially if you are coming back from injury or have an existing condition.

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What a 5 Day Workout Split Looks Like

A 5 day workout split is a weekly workout split that uses five training days and two rest days, with each session focused on specific muscle groups or movement patterns instead of training the whole body each time. The format lets you put more weekly volume into each area and recover longer between sessions that target the same muscles.

A 3 day full body plan hits everything in every session and fits beginners or busy weeks. A 4 day upper-lower split adds frequency and volume. The 5 day split workout sits one step up. More weekly volume, more session focus, and a higher recovery demand. That last part matters. Adding training days only pays off if your sleep, food, and stress can keep up.

Who a 5 Day Split Is Built For

A 5 day split fits a few reader profiles especially well. The intermediate lifter who has trained consistently for three to six months and wants more weekly volume per muscle group. The busy professional who would rather knock out five focused 45 to 60 minute sessions than three sprawling two-hour ones. Athletes and the strength-and-conditioning crowd training for sport, life, or job demands. Recreational lifters who keep hitting the same wall on a 3 or 4 day plan and are ready for the next jump in weekly volume.

It is not the right starting point for a total beginner with under three months of consistent training, for anyone in a recovery phase, or for anyone who cannot reliably hit five sessions a week. If life only gives you three or four days, run a three or four day plan and own it.

The aim here lines up with the TRX mission: move better, grow stronger, live longer. Everything in this plan, from exercise selection to recovery, is built around that.

Why a 5 Day Split Builds Strength Faster Than Lower-Frequency Splits

Hitting each major muscle group at least twice per week beats hitting it once for muscle gain and hypertrophy. A 5-day workout split for muscle gain takes advantage of that frequency without burning out recovery. A 2016 meta-analysis from Schoenfeld and colleagues reviewed studies that controlled for total weekly volume and found that twice-per-week frequency produced superior hypertrophy outcomes compared to once-per-week training.

The practical math on a 5 day split is clean. Five sessions give you room to hit chest, back, legs, and shoulders close to twice each, with dedicated time for arms and core, without any session running past an hour. On a 3 day plan, hitting that frequency means cramming most muscle groups into every session, which either limits the work you can do per muscle or stretches sessions past the point of useful focus.

There is a trade-off. Higher frequency only pays off when recovery keeps up. Stack five training days on top of poor sleep, low protein, and chronic stress and you will plateau or move backward. That is why the recovery section later in this guide is not optional reading.

The Most Common Types of 5 Day Splits

The best 5 day workout split is the one you will actually run for the next 8 to 12 weeks. A handful of common structures cover most of what works in practice.

Body Part Split (Classic Bro Split)

The body part split workout is the version every gym has seen for decades: Chest, Back, Legs, Shoulders, Arms. Each day attacks one muscle group with high volume and high focus, which feels great mentally and lets you hammer each area.

The weakness is frequency. Each muscle gets trained once per week, which the research suggests is suboptimal for hypertrophy at equal weekly volume. It still works, especially for lifters who love the focus, but it is no longer the default choice for muscle growth.

Push, Pull, Legs, Upper, Lower (PPLUL)

PPLUL, the most popular 5 day push pull legs split variant, stacks three pattern-based days (push, pull, legs) with two general days (upper and lower). The result is most major muscle groups hit close to twice per week, with balanced pressing and pulling volume across the week.

This is the best fit for the reader who wants hypertrophy and strength carryover in the same plan. It is also forgiving, since the last two days can target weak points without breaking the structure.

Upper, Lower, Full Body Conditioning Hybrid (TRX-Style)

The hybrid version runs Upper, Lower, Functional Full Body, Upper, Lower. The middle day is built around the TRX Suspension Trainer™ and uses bodyweight angles, unilateral work, and conditioning blocks for real-world strength carryover.

This is the version we are running below. It fits athletes, first responders, longevity-focused lifters, and anyone whose definition of strong includes carrying groceries, chasing a kid up a hill, or finishing a shift without back pain.

Your 5 Day Workout Split: A Full Strength Training Routine

This 5 day workout plan and 5 day workout routine combines a PPLUL hybrid with a Suspension Trainer conditioning day built in. It covers hypertrophy, raw strength, and functional carryover in one weekly plan.

Format on every day: 3 to 4 working sets per exercise, 6 to 12 reps on hypertrophy work, 4 to 6 reps on the heaviest compound lifts, and 60 to 120 seconds of rest between sets (longer for heavy compounds, shorter for accessories).

Day 1, Chest and Triceps

Day 1 trains pressing. Heavy barbell work, two angle variations, and clean triceps volume. The TRX Chest Press is the scalable swap for anyone working around shoulder tightness or new to barbell pressing.

• Barbell Bench Press: Shoulder blades pinned, feet planted, bar over the lower chest. Lower under control, pause, drive up. 4 sets of 4 to 6 reps.

• Incline Dumbbell Press: Bench at 30 degrees. Press to lockout without flaring the elbows. 3 sets of 8 to 10 reps.

• TRX Suspension Trainer Chest Press: Anchor overhead, lean into the straps, lower the chest to the hands, press back to plank. Walk feet forward for more difficulty. 3 sets of 10 to 12 reps.

• Cable Crossover or Bodyweight Dip: Squeeze for a count at full contraction. 3 sets of 10 to 12 reps.

• Triceps Pushdown: Elbows locked at the sides. 3 sets of 12 reps.

Day 2, Back and Biceps

Pulling day. The deadlift sets the tone, the pull-up or pulldown builds vertical pulling strength, and the TRX Row scales pulling work to any level. Foot position is your difficulty dial, and feet further forward equals harder.

• Deadlift: Bar over mid-foot, hips back, neutral spine, lats locked in. Push the floor away. 4 sets of 4 to 6 reps.

• Pull-Up or Lat Pulldown: Full hang to chin over the bar, or pulldown to upper chest. 3 sets of 6 to 10 reps.

• TRX Suspension Trainer Row: Walk feet forward, hang back at 45 degrees, row chest to hands, squeeze the mid-back. 3 sets of 10 to 12 reps.

• Single-Arm Dumbbell Row: Brace on a bench, row to the hip, control the eccentric. 3 sets of 10 per side.

• Barbell or Hammer Curl: Keep elbows pinned. 3 sets of 10 to 12 reps.

Day 3, Legs and Core

Heavy bilateral lift, hip hinge, unilateral work, and a real core finisher. The TRX Single-Leg Lunge builds unilateral strength and balance in a way no barbell can match. Working around knee or mobility issues? Swap the back squat for a TRX Assisted Squat using the straps for support.

• Barbell Back Squat or Goblet Squat: Brace, sit between the hips, drive through mid-foot. 4 sets of 5 to 8 reps.

• Romanian Deadlift: Soft knees, push hips back, feel the hamstrings load. 3 sets of 8 to 10 reps.

• TRX Suspension Trainer Single-Leg Lunge: Rear foot in the cradle, drop straight down, drive through the front heel. 3 sets of 8 per side.

• Walking Lunge: 3 sets of 12 steps total, dumbbells optional.

• Plank: 3 sets of 45 to 60 seconds, ribs down, glutes squeezed.

Day 4, Shoulders and Arms

Overhead pressing, lateral volume, and a YBell variation that covers two movement patterns with one tool. If rotational work fits your week, the TRX RIP Trainer™ is the easiest add-on for explosive sport carryover.

• Overhead Press: Rib cage stacked over hips, drive the bar up, finish with biceps near the ears. 4 sets of 5 to 8 reps.

• Dumbbell Lateral Raise: Light weight, slight forward lean, raise to shoulder height. 3 sets of 12 to 15 reps.

• TRX YBell™ or Dumbbell Front Raise: Use the YBell as a dumbbell grip. 3 sets of 10 to 12 reps.

• Triceps Dip: Full range, shoulders down. 3 sets to near failure.

• EZ-Bar Curl: 3 sets of 10 to 12 reps.

Day 5, Full Body Conditioning with the TRX Suspension Trainer

Day 5 is the functional carryover day. It hits the whole body, raises your heart rate, and trains the patterns you use outside the gym. The Suspension Trainer carries the workload because the tool was literally invented for this purpose. Randy Hetrick, a Navy SEAL, built the first version from a jiu-jitsu belt and parachute webbing so he could train anywhere on deployment. Two decades of refinement later, the same principle still drives the design.

Run this as three rounds, minimal rest between exercises, 60 to 90 seconds between rounds.

• TRX Suspension Trainer Row: 12 reps.

• TRX Chest Press: 12 reps.

• TRX Atomic Push-Up: Push up, then drive the knees to the elbows in a controlled crunch. 10 reps.

• TRX Mountain Climber: Feet in the cradles, plank position, drive knees alternately. 30 seconds.

• Kettlebell Swing or Farmer's Carry: 15 swings or a 30 second heavy carry.

How to Progress on a 5 Day Split

Progressive overload on a 5 day split is the non-negotiable driver of strength and hypertrophy. The 2026 ACSM Position Stand on resistance training confirms what coaches have said for years. Consistent, gradual increases in training stress, applied over 4 to 12 week blocks, are what build muscle and strength over time.

In practice, the simplest tool is double progression. Pick a rep range (say, 8 to 10 on the incline press). Add reps each session until you hit 10 across all sets. Then add load and restart at 8. Repeat. The same review notes that adding load and adding reps produce similar long-term results when applied consistently, which means the scheme does not need to be complicated. You need to track your sets, push the rep count, and add weight when you earn it.

Watch the warning signs of under-recovery. Stalled lifts for two or more weeks, disrupted sleep, persistent soreness past 72 hours, and dropping motivation all point to the same problem. When you see them, deload for a week. Cut volume by 40 to 50% and keep the movements light. Then come back at your prior load and progress from there.

Recovery, Sleep, and Nutrition That Make the Split Work

A 5 day workout schedule only works if recovery keeps up. Five days of stress with two days of rest is a tight margin. Dial in these four areas and the plan delivers. Skip them and you spin your wheels.

• Sleep: 7 to 9 hours per night. This is where the strength gains live and die. Hard training without sleep is damage without adaptation.

• Protein: 0.7 to 1.0 grams per pound of bodyweight per day, spread across 4 to 5 feedings. Hit it daily, not just on training days.

• Rest days: use the two non-training days for active recovery. Walking, mobility, an easy bike ride. Not a sixth lifting session.

• Mobility: 5 to 10 minutes of joint prep before every session. Shoulders, hips, and ankles get most of the attention because they are usually the limiting factor.

Common Mistakes on a 5 Day Split

Even a well-built 5 day split routine can be undone by basic execution mistakes. The traps below kill more results than any program flaw ever has.

• Piling accessory work on top of the prescribed compounds until every session runs 90 minutes. More is not better. Earn the next exercise by progressing the exercises you already have.

• Skipping the deload week every 4 to 6 weeks. Your body needs the dip in volume to keep climbing.

• Eating like a teenager and wondering why recovery is shot. Track protein for two weeks if you are unsure.

• Adding load before owning the bodyweight version of a movement. If you cannot do a clean push-up, you have no business chasing a 225-pound bench.

• Skipping the unilateral and full-body conditioning day because it does not feel as hard as a chest day. Day 5 is where the carryover lives.

5 Day Workout Split FAQs

Is a 5 day split enough to build muscle?

Yes, with the right structure. Hitting each muscle group twice per week beats once per week for hypertrophy. A PPLUL or hybrid 5 day split gets you that frequency without sacrificing recovery, as long as sleep, protein, and progression are dialed in.

What are the cons of a 5 day workout split?

The big one is recovery cost. Five sessions per week leaves only two rest days, which is tight for anyone with high life stress, poor sleep, or low calorie intake. It also requires more planning than a 3 day full-body routine, since each session has a specific job. If life keeps cutting your week short, drop to a 3 or 4 day plan instead.

Can beginners do a 5 day workout split?

If you are wondering how to split workouts 5 days a week as a new lifter, the short answer is to wait. Most beginners are better served by a 3 day full-body routine for the first 3 to 6 months. A 5 day workout split for beginners only makes sense once you can train with intent five days a week and recover between sessions. Build the base first, then graduate up.

Should you train abs every day on a 5 day split?

No. Core work fits naturally into 2 to 3 of the 5 sessions, especially the leg day and the Day 5 conditioning block. Daily ab work mostly adds fatigue that bleeds into your bigger lifts without building a stronger core.

Start Your 5 Day Workout Split With TRX

The plan above gives you the structure, the day-by-day work, and the progression rules. Run it for 8 to 12 weeks. Track your sets. Sleep. Eat. Show up.

Most lifters stall around week three, when the novelty wears off and motivation goes quiet. The fix is to take the planning off your plate. The TRX Training Club App™ delivers daily programming straight to your phone with hundreds of structured workouts and TRX Suspension Trainer scaling cues like the ones above. It is the same methodology that has certified more than 300,000 trainers in over 30 countries, built on two decades of science-backed research. Open the App, hit start, and follow the plan. Move better, grow stronger, live longer.

Eczema can really complicate the lives of those affected and cause significant emotional and physical problems. Here are 10 facts everyone should know about this condition.

Fact #1: Eczema Is Not Only Rough Skin

There is a stereotype that suggests that eczema is the disease that provokes the appearance of rough skin, but the reality is completely different. This condition involves a malfunction of the protective layer of the skin, which makes it prone to all kinds of irritants, allergens, and external factors. People with eczema might have such symptoms as follows:

• Persistent itching
• Red patches on the skin surface
• Peeling, flaking, or cracking skin
• The feeling of burning on the skin
• Thickening due to excessive rubbing or scratching.

The degree of severity varies depending on the specific case.

Fact #2: Eczema Is Possible in Both Children and Adults

We usually associate eczema only with infants or young children; however, this condition may occur among adults as well. 

Despite the fact that some people overcome eczema symptoms in childhood and live without the disease later on, there are other patients who may have eczema outbreaks in adulthood. 

It usually affects areas like hands, elbow joints, the back of the neck, and knees. Additionally, it can be provoked by such factors as stress, environmental factors, harsh products, or others.

Fact #3: Several Types of Eczema Can Exist

Eczema is believed to be the case of the same skin problem; nevertheless, there are various types of this disease. For instance, there are the following types of eczema:

• Atopic Dermatitis – the most common variant connected with asthma, allergy, and hay fever;
• Contact Dermatitis – the skin reaction caused by irritants, soap, fragrances, detergents, and metals;
• Dyshidrotic Eczema – a type characterized by blisters that occur mostly on hands and feet;
• Seborrheic Eczema – one of the most unpleasant forms of the disease that appears in oil-prone areas of the face.
• Nummular Eczema – the condition that manifests itself as coin-like red spots.

It’s rather easy to diagnose the condition by visiting a dermatologist.

Fact #4: Scratching Can Lead to Various Complications

One of the main symptoms of eczema is intense itching. Some patients find it really difficult to cope with such sensations that prevent them from doing anything and sleeping. Despite the relief that scratching provides to the patients, it often leads to increased irritation. It means that patients experience vicious circles referred to as ‘the itch-scratch cycle’.

Fact #5: Flares May Be Triggered by Numerous Causes

There are various triggers that lead to the increase of eczema symptoms. Depending on individual characteristics, each person experiences certain factors that make the situation worse. To know more about what happens in your case and avoid additional skin problems, it’s important to identify the triggers. Such possible triggers may be as follows:

• Dry climate
• Temperature increase
• Perspiration
• Skin care products that contain harsh components
• Dust
• Pollen
• Stressful situations
• Certain fabrics, especially wool
• Food allergies

Therefore, you may keep a record of factors that affect your skin badly.

Fact #6: Proper Moisturization Can Help to Treat Eczema Symptoms

One of the easiest ways to alleviate the symptoms of eczema is moisturizing your skin. Since this condition is associated with the malfunction of skin layers, it easily becomes dry and prone to other factors. As it was mentioned above, ointments and creams are much better choices to retain moisture on the skin than light moisturizers.

Moisturization can help:

• To decrease dryness
• To protect your skin
• To decrease skin irritation
• Prevent flare-ups

That’s why skin care is vital in treatment.

Fact #7: Eczema Can Be Triggered by Stress

Many eczema sufferers claim that the severity of their condition increases if they feel stressed. Emotional stress leads to inflammation of the entire body and causes irritation of the nervous and skin systems. Besides, sometimes patients feel additional stress that is provoked by their skin condition.

You can try different stress relief techniques, such as:

• Doing physical exercises;
• Meditating;
• Getting enough sleep;
• Choosing ways of relieving stress;
• Improving your lifestyle habits;

Fact #8: Eczema Cannot Spread from One Individual to Another

One of the most popular myths is associated with the contagious nature of the condition. Eczema patients are considered dangerous since they may transfer their condition through touch or even by living in the same apartment. 

Nevertheless, eczema cannot be spread to other individuals. It has nothing to do with skin pathogens, as the condition is caused by genetic predisposition and immune system dysfunction.

Fact #9: Eczema May Cause Serious Skin Infection

Once patients lose control over their skin and the process of scratching becomes uncontrollable, the risk of developing infections becomes quite real. In some cases, bacteria, viruses, and fungi might get into your skin, leading to even worse problems than eczema.

Such skin infections can appear through:

• Increased redness;
• Swelling;
• Increase in the temperature of the skin area;
• Discharge;
• Crimping;
• or fever.

In case a skin infection is ignored, it might lead to complications and even hospitalization.

Fact #10: Proper Therapy Can Heal Eczema Symptoms

Unfortunately, this condition is too rare to be healed entirely, but proper treatment can really ease the symptoms of eczema. To cope with eczema, patients should use various moisturizers, anti-inflammatory agents, antihistamines, and prescriptions. Besides, there are other methods that require advanced treatment, for example, phototherapy. The right course of therapy varies depending on individual features of the skin and the patient’s age.

You can also read 7 Healthiest Foods For Skin And Hair to maintain good skin health. 

Conclusion

Eczema is a widespread skin problem that makes the lives of patients difficult. Due to the misconception, people confuse this condition with dry skin and rash. Nevertheless, eczema is much more complex and dangerous. Knowing some facts about this condition may help you protect yourself.

The post 10 Facts About Eczema Everyone Needs to Know first appeared on You Must Get Healthy.

The post 10 Facts About Eczema Everyone Needs to Know appeared first on You Must Get Healthy.

They look inspiring on social media, but when you try to implement them into your actual life, they crumble within days. The problem isn’t your willpower or commitment. The issue is that most self-care advice treats everyone’s needs, schedules, and capacities as identical.

True self-care isn’t about forcing yourself into someone else’s routine. It’s about creating sustainable practices that genuinely support your mental, emotional, and physical well-being while fitting realistically into the life you’re actually living.

When you approach self-care this way, it transforms from another item on your to-do list into a foundation that makes everything else in your life more manageable.

Understanding What Self-Care Really Means

Self-care has become such a buzzword that its meaning has gotten diluted. It’s not just face masks and bubble baths, though those can certainly be part of it.

At its core, self-care encompasses any intentional action you take to preserve or improve your health and well-being. This includes physical health practices, mental health maintenance, emotional regulation, social connection, and spiritual nourishment—whatever that means to you.

The key word here is “intentional.” Scrolling through your phone for two hours isn’t self-care, even though it might feel like relaxation.

True self-care requires you to make conscious choices about what your mind and body actually need, not just what feels easiest in the moment. This distinction matters because genuine self-care often requires a bit of effort upfront, but it leaves you feeling recharged rather than depleted.

You might notice that certain activities energize you while others drain you, even if they’re supposed to be “relaxing.” Pay attention to these signals. Your version of self-care might look completely different from your friend’s, your partner’s, or that influencer’s you follow. And that’s exactly how it should be.

Assessing Your Actual Capacity and Needs

Before you can build a sustainable routine, you need an honest assessment of where you’re starting from. This isn’t about judgment—it’s about reality.

What does your typical week actually look like? How much discretionary time do you have? What are your current energy levels? What areas of your life feel most depleted right now?

Consider your physical health first. Are you getting adequate sleep? When was your last check-up? How does your body feel on a daily basis?

Physical well-being forms the foundation for everything else, so identifying gaps here should be your starting point. If you’re running on five hours of sleep and three cups of coffee, no amount of meditation apps will compensate for that fundamental deficit.

Next, examine your mental and emotional state. Do you feel constantly overwhelmed? Are you experiencing persistent anxiety or low mood? Have you noticed changes in your ability to concentrate or make decisions? These aren’t signs of weakness—they’re important data points that tell you where support might be needed.

For some people, these challenges stem from temporary stressors. For others, they might indicate underlying conditions that benefit from professional guidance, whether that’s therapy, coaching, or more comprehensive behavioral health support.

Your social needs matter too. Humans are wired for connection, yet many of us feel increasingly isolated despite being more “connected” than ever through technology. When did you last have a meaningful conversation? Do you have relationships where you feel truly seen and supported? Loneliness can impact your health as significantly as smoking or obesity, so social self-care isn’t optional—it’s essential.

Starting Small: The Power of Micro-Practices

One of the biggest mistakes people make when building self-care routines is trying to overhaul everything at once.

You decide that starting Monday, you’ll wake up at 5 AM, exercise for an hour, meditate for 20 minutes, prepare healthy meals, and maintain a detailed journal. By Wednesday, you’ve already fallen off track and feel like a failure.

Instead, start with micro-practices—tiny, almost ridiculously small actions that take less than five minutes. These might include three deep breaths before checking your phone in the morning, drinking a full glass of water before your coffee, or stepping outside for 60 seconds of fresh air. These actions might seem insignificant, but they create neural pathways that make larger habits easier to build later.

The beauty of micro-practices is that they’re nearly impossible to fail at. You can do three deep breaths even on your most chaotic day. This consistency builds trust with yourself. You start proving that you can follow through on commitments, which increases your confidence for slightly larger challenges.

After a few weeks of consistent micro-practices, you can gradually expand them. Those three breaths might become a five-minute breathing exercise. That glass of water might evolve into a more mindful morning hydration routine.

Creating Flexible Frameworks Instead of Rigid Rules

Sustainability requires flexibility. Life doesn’t happen in neat, predictable packages, so your self-care routine shouldn’t pretend it does. Instead of rigid daily schedules, create flexible frameworks that can adapt to different circumstances while maintaining their core purpose.

For example, rather than committing to “exercise for 45 minutes every day,” you might create a framework that says “move my body intentionally most days, adjusting intensity and duration based on my energy and schedule.”

This gives you permission to take a gentle walk on exhausted days, do a full workout when you’re energized, and rest completely when that’s what your body needs—all without feeling like you’ve broken your commitment.

The same principle applies to other self-care areas. Maybe your meditation practice is five minutes on weekday mornings but 20 minutes on weekend afternoons. Perhaps your social connection looks like phone calls during busy weeks and in-person gatherings when your schedule allows. This flexibility prevents the all-or-nothing thinking that derails so many well-intentioned routines.

Build in explicit permission to adjust. Your needs will change based on seasons, stress levels, health conditions, and life circumstances.

A routine that works beautifully in summer might need modification in winter. What serves you during a calm period might be completely inadequate during a crisis. That’s not failure—that’s responsive self-care.

Addressing Barriers Before They Derail You

Every sustainable routine needs a plan for obstacles. What typically prevents you from following through on self-care? Common barriers include time scarcity, energy depletion, lack of privacy, financial constraints, or simply forgetting amid daily chaos. Identify your specific barriers and create solutions in advance.

If time is your primary barrier, look for opportunities to layer self-care into existing activities. Listen to a meaningful podcast during your commute. Practice mindfulness while washing dishes. Do stretches while watching television.

This isn’t about multitasking everything—some practices require dedicated attention—but strategic layering can help when time feels impossibly tight.

When energy depletion is the issue, you need to distinguish between activities that genuinely restore you versus those that merely distract you. Passive scrolling might feel easier than reading a book, but which one actually leaves you feeling better?

Sometimes the most restorative activities require a small initial effort that pays significant dividends. Having a prepared list of these activities for low-energy moments helps you make better choices when decision-making feels hard.

For those navigating more complex challenges—whether related to mental health conditions, behavioral patterns, or life transitions that feel overwhelming—professional support can provide the personalized guidance that generic advice can’t match.

Services like Next Level Recovery offer customized approaches that adapt to your specific circumstances rather than expecting you to fit into a predetermined program. This kind of tailored support recognizes that your path to well-being is uniquely yours.

The Role of Accountability and Support

While self-care is ultimately a personal practice, you don’t have to build these routines in isolation. Strategic accountability can dramatically increase your success rate.

This might mean sharing your goals with a trusted friend, joining a community of people working toward similar objectives, or working with a professional who can provide expert guidance and encouragement.

The key is finding accountability that feels supportive rather than judgmental. You’re not looking for someone to scold you when you fall short. You want people who celebrate your progress, help you problem-solve obstacles, and remind you of your “why” when motivation wanes. This kind of positive accountability creates sustainable momentum rather than shame-based compliance.

Consider what type of support would serve you best. Some people thrive with daily check-ins, while others prefer weekly reflection conversations. Some benefit from group settings where shared experiences create connection and motivation.

Others need more private, one-on-one support. There’s no universal right answer—only what works for your personality and circumstances.

Building in Regular Evaluation and Adjustment

A sustainable self-care routine isn’t something you create once and follow forever. It’s a living system that requires regular evaluation and thoughtful adjustment. Schedule periodic check-ins with yourself—perhaps monthly or quarterly—to assess what’s working and what isn’t.

During these evaluations, ask yourself honest questions. Which practices consistently leave you feeling better? Which ones have you been avoiding or doing half-heartedly? What new needs have emerged since you last evaluated? What old practices might no longer serve you? This isn’t about criticism—it’s about curiosity and continuous improvement.

You might discover that the morning journaling practice you loved in January feels forced by June. That’s valuable information, not a failure. Perhaps you need a different time of day, a different format, or a complete break from that practice.

Maybe it served its purpose for a season, and now you need something else. Giving yourself permission to evolve your routine prevents it from becoming another rigid obligation.

Track your overall well-being trends rather than fixating on daily fluctuations. Are you generally sleeping better than you were three months ago? Do you feel more equipped to handle stress? Have your relationships improved? Are you experiencing more moments of genuine joy or peace? These broader patterns matter more than whether you completed every single practice on your list every single day.

Integrating Self-Care Into Your Identity

The most sustainable self-care routines eventually stop feeling like routines at all. They become integrated into who you are and how you move through the world. This integration happens gradually, through consistent practice and deepening understanding of what you genuinely need.

This shift often involves reframing how you think about self-care. Instead of seeing it as selfish indulgence or something you do only when everything else is handled, you begin recognizing it as foundational maintenance that makes everything else possible.

You wouldn’t feel guilty about putting gas in your car or charging your phone—these are obvious necessities. Your own well-being deserves the same non-negotiable status.

As self-care becomes more integrated, you’ll likely notice yourself making different choices almost automatically. You’ll naturally reach for water instead of your third coffee. You’ll instinctively take a few deep breaths before responding to a stressful email.

You’ll recognize when you need connection and reach out, or when you need solitude and protect that space. These aren’t forced disciplines anymore—they’re intuitive responses based on genuine self-knowledge.

Navigating Setbacks Without Losing Momentum

Even the best-designed routine will face setbacks. You’ll have weeks where everything falls apart. You’ll experience periods where you can barely manage the basics, let alone your carefully crafted self-care practices. These setbacks don’t erase your progress or mean you’ve failed. They’re simply part of being human.

The difference between a sustainable routine and an abandoned one often comes down to how you respond to these inevitable disruptions. Instead of viewing a missed week as total failure that requires starting over from scratch, see it as temporary turbulence. Your foundation still exists. You haven’t lost everything you built. You’re simply navigating a challenging moment.

When you notice yourself off track, resist the urge to over-correct with extreme measures. You don’t need to punish yourself with extra-intense practices or rigid schedules.

Instead, return to your smallest, most manageable micro-practices. Reestablish those basic touchpoints, then gradually rebuild from there. This gentle approach prevents the shame spiral that keeps so many people stuck in cycles of starting and stopping.

Sometimes setbacks reveal important information. Maybe the routine you built doesn’t actually fit your life as well as you thought. Maybe certain practices create more stress than relief. Maybe you need different support than you initially recognized. Use these challenging periods as data collection rather than evidence of personal inadequacy.

The Ripple Effects of Consistent Self-Care

When you commit to sustainable self-care—not the Instagram-perfect version, but the real, messy, personalized version that actually works for you—the effects extend far beyond your individual well-being.

You become more present in your relationships because you’re not running on empty. You make better decisions because your mind is clearer. You handle challenges more effectively because you have actual resources to draw from.

People around you often notice these changes before you do. They might comment that you seem calmer, more engaged, or more like yourself.

These observations aren’t about becoming someone different—they’re about removing the layers of depletion that were obscuring who you actually are. Sustainable self-care doesn’t transform you into someone else. It helps you become more fully yourself.

You also model something important for others, especially if you have children, younger colleagues, or people who look to you for guidance. When they see you prioritizing your well-being without guilt or apology, you give them permission to do the same.

You demonstrate that self-care isn’t selfish—it’s responsible. You show that taking care of yourself enables you to show up more fully for everything and everyone that matters to you.

Moving Forward With Compassion

Building a sustainable self-care routine is ultimately an act of self-compassion. It’s you acknowledging that you deserve care, that your needs matter, and that investing in your well-being is worthwhile. This might sound obvious, but for many people, truly believing these things represents a profound shift.

You don’t need to have everything figured out before you start. You don’t need the perfect plan or ideal circumstances. You simply need to take one small, caring action today.

Then another tomorrow. Then another the day after that. These small acts accumulate into patterns, patterns become routines, and routines eventually become the foundation of a life that genuinely supports your well-being.

Remember that your self-care routine will never look exactly like anyone else’s, and that’s precisely the point. You’re not trying to follow someone else’s blueprint—you’re creating something uniquely suited to your life, your needs, your challenges, and your goals.

Give yourself permission to experiment, to adjust, to start small, to ask for help when you need it, and to celebrate the progress you make along the way.

Your well-being matters. Not because of what you produce or how you serve others, but simply because you exist. Building sustainable self-care practices is how you honor that truth, one small, intentional choice at a time.

The post Why Most Self-Care Routines Fail Before They Begin first appeared on You Must Get Healthy.

The post Why Most Self-Care Routines Fail Before They Begin appeared first on You Must Get Healthy.

While peptides once dominated discussions around ageing, skin care is now moving into a new era: the longevity economy. 

The focus is no longer just about correcting visible signs of ageing after they appear. Instead, the industry is shifting toward regenerative skin care — a proactive approach that equips skin with the biological tools to remain radiant, resilient and healthy over time. 

At the same time, AI is reshaping how we understand our skin. By decoding subtle signals in our complexion, AI enables a move away from generic routines toward truly personalised skincare that adapts as our skin changes. 

The Shift to Biotech: Why “Smart” Skin Care is the Future 

So, why is everyone suddenly talking about biotech skin care? After many years of skin care research, we’ve realised that the most effective way to care for our skin is to speak its native language. Through the use of ingredients developed in specialised labs, biotech help to mimic exactly how our skin naturally functions at its healthiest.

This allows for skin revitalisation that feels less like a temporary fix and more like a permanent glow-up. When we use bio-compatible ingredients, the skin doesn’t have to work hard to “recognise” the product; it simply absorbs the nutrients and gets to work.  

The Ultimate Skin Reset: From Exosomes to Secretomes 

If you’ve been keeping an eye on recent breakthroughs, you’ve likely heard the buzz surrounding “exosomes”. These are tiny biological messengers that carry signals between cells to support repair and regeneration. However, advanced biotech has already evolved further. 

The difference between exosomes and secretomes lies in scope: exosomes act as individual messengers, while secretomes represent the full communication system. It is a rich, protein-based matrix containing a complete set of bioactive signals that work in synergy to support repair, calm inflammation, and improve overall skin function. This is what sets secretome-based skincare apart from earlier exosome-based approaches.

This leading-edge technology is the heart of our patented SC-MPI® Complex, which we’ve concentrated into our BioSC Ampoule. By delivering these pure, potent “signals” directly to your cells, it helps your skin switch its internal focus on active skin regeneration. 

Why Your Skin Needs a Fresh Start 

Think of your skin like a high-performance engine. Every 28 days, your body attempts a natural “refresh” by replacing old cells with new ones – this is known as the skin renewal cycle. But when stress or age kicks in, that “refresh” button can get stuck, leading to a dull, flat complexion. 

DR’s Secret’s BioSC Ampoule acts as a high-performance coach to re-awaken this cycle. To ensure the active ingredients are at their absolute peak potency, the secretome formula is housed in a dual chamber packaging. This keeps our potent SC-MPI® Complex in a freeze-dried powder state, locking in its efficacy until the moment you’re ready to use it. 

When you activate the ampoule, the freeze-dried powder merges with a specialised Dual Molecular Weight Sodium Hyaluronate liquid to deliver long-lasting moisture and enhanced skin support. This activation process ensures maximum freshness and potency of the active ingredients at the moment of use. The formulation then works in synergy to deeply hydrate the skin & improve moisture retention.

Transformative Results: The 28-Day Power of Science

When we talk about “redefining radiance,” we’re not just talking about a feeling. We’re talking about proven, visible changes. In just 28 days, BioSC Ampoule delivered two remarkable outcomes: 

• Improved firmness & line reduction: 96% of users saw a significant improvement in skin elasticity and firmness, while 93% agreed that facial wrinkles and smile lines were visibly reduced.
• Effective barrier repair & skin soothing: 100% of the participants agreed BioSC Ampoule was effective in strengthening the skin barrier, successfully soothing sensitivity and improving skin redness.

Precision Meets Beauty: Skin Studio AI  

Even with all these advanced technologies and science talk, a key question remains: how do you know what your skin truly needs? 

This is where Skin Studio AI transforms the experience. Unlike basic questionnaires, DR’s Secret’s Skin Studio AI uses highly advanced & automated algorithm to analyse skin in real time. Its selfie-based diagnostic tool analyses your skin in real time, providing key insights such as skin fullness score, overall skin condition, acne levels, and appearance of eye bags. By translating this data into personalised recommendations, Skin Studio AI ensures users are guided toward the most suitable skin care approach for their current skin condition. 

The Future is Yours to Define 

The path to great skin is clear: longevity, renewal and smart tech. By combining the power of BioSC Ampoule with the precision of Skin Studio AI, you aren’t just following a trend – you’re mastering your own radiance. Ready to see what the future of your skin looks like? Let’s start the journey together.

Posts Redefining Radiance: Why Secretome Skincare and AI Are the Future of Beauty 首次出現在 Skin Secrets.

11 Simple Tips to Encourage Your Child to Eat Healthy

Here are some tips to encourage your child to start eating healthy:

1. Set a good example

Children learn by watching their parents. If you want your child to eat healthily, it’s essential that you, too, model those behaviors.

Make sure to include plenty of fruits, vegetables, whole grains, and lean proteins in your diet. Share your love for healthy foods by talking about how they make you feel good. When children see their parents enjoying something, they are more likely to want to try it as well.

2. Involve your child in meal preparation

Getting your child involved in cooking can make healthy eating more exciting. Invite them to help with age-appropriate tasks.

For example, washing vegetables, stirring ingredients, or simply setting the table. This not only teaches them valuable life skills but also helps them feel more invested in the meals you prepare together.

You can even create a weekly meal plan as a family, allowing your child to choose a healthy recipe to try. 

3. Make healthy foods fun

Kids are naturally drawn to fun and engaging activities. You can make healthy eating more enjoyable by turning fruits and vegetables into colorful, fun shapes or creating a “rainbow plate” with a variety of colorful foods.

You can also involve them in creative presentations, like making smiley faces with their food or arranging veggies in fun patterns. Offering healthy snacks in fun, interactive ways can spark their interest. When eating becomes a playful experience, kids are more likely to enjoy it!

4. Establish regular meal times

Setting a routine for meals is one of the most effective ways to instill a home environment that promotes health. Try to eat at the same time every day, creating a sense of structure.

Regular meal times can help regulate their appetite and prevent excessive snacking. Ask your child to sit at the table during meals. It will help them to enjoy their food without distractions like television or devices. A stable routine makes mealtime a familiar and welcoming experience.

5. Limit sugary and processed foods

While it’s alright for kids to enjoy treats sometimes, it’s also needed to limit sugary and highly processed foods. These types of foods often provide empty calories and can lead to health issues like obesity and tooth decay.

Instead, focus on offering whole, nutritious foods that provide energy and nutrients. You can replace sugary snacks with healthier options like fruit, yogurt, or whole-grain crackers.

6. Be patient and persistent

Changing eating habits takes time, and every child is different. Some may be more open to trying new foods than others. It’s important to remain patient and not to force your child to eat certain foods.

Instead, offer new foods multiple times, as it can take several exposures before a child is willing to try something new. Keep the atmosphere positive, and celebrate any willingness to try healthy foods, no matter how small.

7. Encourage healthy choices at school

School can be a challenging environment for maintaining healthy eating habits, with many tempting options around.

These unhealthy options present around can lead to infection and other gastric problems with symptoms like abdominal pain and vomiting.

Talk to your child about making good food choices when they are at school as well. Pack healthy lunches together and give them snacks that are easy to carry, like cut-up fruits, yogurt, or whole-grain sandwiches. 

8. Create a positive mealtime atmosphere

The environment in which you eat can greatly impact your child’s relationship with food. Aim to create a calm and enjoyable setting for family meals.

Avoid distractions like TV, phones, or tablets during mealtime to foster open conversations. Allow everyone to share their thoughts about the day and enjoy each other’s company.

Encourage your child to express their preferences and opinions about the food without criticism. When mealtimes are positive and supportive, children are more likely to feel comfortable trying new foods and engaging with the meal.

9. Be mindful of portion sizes

Teaching your child about portion sizes can help them understand how to listen to their bodies. Explain the concept of “eating until full” and encourage them to pay attention to hunger cues.

Use smaller plates and bowls to help manage portion sizes. It is easier for your child to serve themselves appropriate amounts. Show them how to balance their plates with a mix of protein, grains, and vegetables.

Reinforce the idea that it’s okay to go back for more if they’re still hungry. Helping them be mindful of portion sizes can prevent overeating and promote healthier eating habits.

10. Encourage family cooking nights

Family cooking nights can be a fun and engaging way to encourage healthy eating. Set aside a day each week when everyone comes together to prepare a meal. It offers a chance for quality family time, where everyone can bond over delicious, healthy food. Cooking together can make meals more meaningful and enjoyable. There are so many Healthy Recipes You Can Cook with Your Kids

11. Make healthy eating a family activity

Taking healthy eating into family activities can reinforce good habits. Plan outings that involve physical activity and pack healthy snacks to enjoy during your adventures.

You can also visit local farmers’ markets together to explore fresh produce and learn about seasonal foods.

Engage your child in food-related projects, like growing a small garden or planning a healthy meal for family gatherings.

When healthy eating is woven into family life, it becomes a shared value, making it more likely that your child will embrace these habits as they grow.

Conclusion

Helping your child develop healthy eating habits can take time and patience, but it is worth it. By setting a good example, involving them in meal preparation, and making healthy foods fun, you can encourage them to make better food choices.

Remember, it’s all about creating a positive and supportive environment around food. With these tips, you can help your child enjoy a balanced diet and develop a lifelong love for healthy eating.

The post 11 Simple Tips For Getting Your Child To Eat A Healthy Diet first appeared on You Must Get Healthy.

The post 11 Simple Tips For Getting Your Child To Eat A Healthy Diet appeared first on You Must Get Healthy.

Last updated June 19, 2026

More and more people are ditching the lap pool for rivers, lakes, and open ocean. Wild swimming benefits are backed by real science, spanning physical health, mental clarity and something harder to name but easy to feel.

A growing body of research reveals that nature heals and that being outdoors actually reduces stress, positively contributing to physical and mental well-being. The Japanese practice of Shinrin-yoku, or forest bathing, has become increasingly popular as a way to improve feelings of happiness, lower blood pressure, boost the immune system and accelerate recovery from illness.

Enter wild swimming, the open-water movement pulling people out of the gym and into nature — come rain, shine and even snow.

Whether it’s a quick dip in a lake, a venture into a river or a cold ocean crossing, immersing yourself in a natural body of water is a truly uplifting experience.

Science of Blue Mind

Marine biologist-turned-author Wallace J. Nichols built a compelling case for what open-water swimmers already knew intuitively. His bestselling book Blue Mind draws on scientific research to show that being near, in, or under natural water makes people measurably happier, healthier and more focused.

If you aren’t a fan of hard facts, statistics and abstracts, this book is still for you. Nichols backs his findings with personal experience and stories from people whose lives have been shaped by time in and around water.

The science has only grown stronger since. A 2025 study spanning 19 countries found that people who swam in open-water settings reported significantly higher well-being outcomes than those swimming in outdoor pools. Nature immersion, not just the act of swimming, appears to be what makes the difference.

What Is Wild Swimming?

Wild swimming refers to swimming in natural, open-water settings: lakes, rivers, oceans, hot springs, quarries and underwater caves. The “wild” element is the point.

It’s the cold shock, the current, and the absence of lane ropes and chlorine that make the experience so distinct from a standard lap swim. And it’s precisely that wildness that researchers believe delivers the most significant health benefits.

Part of wild swimming’s appeal is its accessibility. It doesn’t require a triathlon bib or an expedition to a remote cenote. A local lake, a river bend, a stretch of coastline — all of it qualifies.

That low barrier to entry, combined with a growing awareness of nature’s restorative power, helps explain why the practice has gone from niche pursuit to global wellness movement in just a few years.

What Are the Wild Swimming Benefits?

Several health benefits have been documented when it comes to wild swimming. And cold water is where the research gets interesting. Immersing yourself in cold, natural water sends the circulatory system into overdrive — the body quickens blood flow to protect vital organs and warm the core.

The short-term effect is a rush. The longer-term benefits are more substantive: enhanced mood, reduced stress, improved vascular circulation, and relief from muscle and joint pain that can last well beyond the swim itself. Some regular cold-water swimmers also report fewer migraines, a stronger immune system and a quiet but notable boost in self-confidence.

Warm-water wild swimming works differently but delivers its own rewards. Without the distraction of cold, you can slow down, take in your surroundings and be fully present in a way that a gym pool rarely allows. The light on the water, the sounds, the absence of walls and lanes all contribute to something harder to measure but no less significant than the physical gains.

Wild swimming also has a strong social pull. Groups form naturally around cold-water swims, sunrise dips and open-water clubs, and that shared experience adds a layer of well-being that no solo lap swim can replicate.

How to Wild Swim Safely

The health benefits are real, but so is the risk of hypothermia in cold-water settings. A few basic guidelines go a long way.

Allow your body to acclimate before fully submerging. Wade in gradually rather than diving straight into cold water. Your body needs a moment to adjust to the temperature change.

Limit cold-water swims to 20 minutes, as the risks of staying in too long outweigh the benefits. Swim with others when possible; wild swimming is safer and frankly more enjoyable in company.

And before you go, check local water quality advisories. Natural bodies of water can carry bacteria and pollutants that aren’t always visible.

Where in the World to Wild Swim

Wild swimming is as accessible or as adventurous as you want it to be. For many people, it starts close to home — a local lake, a river bend, a familiar stretch of coastline. But for those who want to build a trip around it, the world offers some extraordinary options.

In the American Southwest, Havasupai Falls in Arizona remains one of the most visually stunning wild swims on the continent. The turquoise waters flow over red cliffs into natural pools on sacred Havasupai tribal lands. A permit and reservation are required, and are worth every bit of the effort.

Mexico’s cenotes offer something altogether different: ancient, cathedral-like sinkholes filled with crystalline freshwater, some open to the sky and others threading deep into cave systems beneath the Yucatán Peninsula.

Cross the Atlantic, and Ireland’s Wild Atlantic Way delivers wild swimming in its purest form. Keem Bay in County Mayo, recently recognized as one of the top wild swim spots in the British Isles, sits tucked beneath dramatic cliffs on Achill Island.

Further north, Iceland’s geothermal landscape makes it possible to swim in naturally heated water surrounded by lava fields and Arctic light. The Azores, Portugal’s remote mid-Atlantic archipelago, rounds out the exotic end of the spectrum with volcanic crater lakes, river pools and thermal hot springs carved into black-rock coastline.

Then there is the Baltic Sea. Cold, bracingly clear and deeply embedded in Nordic wellness culture, it remains one of Europe’s great wild swimming traditions.

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. 

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The post Wild Swimming Benefits Start the Moment You Take the Plunge appeared first on Vacayou Travel.

But what if we told you that your body has its own built-in, permanent pair of internal sunglasses that work quietly every day?

Deep within your eyes lies a natural shield that filters out harsh light and protects your vision. It’s called the macular pigment, and it relies on two nutrients you may have seen on our supplement bottles: Lutein and Zeaxanthin.

Let's look at how these nutrients act as your eyes' daily defence force—and the clear takeaway: your body relies on you to supply them.

The Macula: Your Eye's High-Definition Camera

To understand how our internal sunglasses work, we first need to look at how the eye is built.

Think of your eye as a camera. Light enters through the front and hits the retina at the back, which acts like the camera's digital sensor. Right in the centre of that sensor is a tiny, yellowish spot called the macula.

Though tiny, the macula does the heavy lifting for your sight. It is responsible for your central, "high-definition" vision, which you use when you read a book, thread a needle, look at a map, or recognise a friend's face across the street.

Because the macula is constantly bombarded by light, nature has evolved a brilliant way to protect it. It coats the macula with a yellow layer of pigment, composed almost exclusively of Lutein and Zeaxanthin.

Sydney has always been a city that moves. Long before wellness became a global industry, Sydneysiders were swimming at sunrise, running coastal trails before work and gathering at ocean pools year-round.

Here, wellbeing isn’t something scheduled into the diary. It’s woven into everyday life.

Few cities in the world balance urban energy with easy access to nature quite like Sydney. Within a single day, you can hike through national parks, kayak on the harbour, enjoy a nourishing meal overlooking the ocean and unwind in a bathhouse or infrared sauna.

The city’s natural assets are its greatest luxury. More than 100 beaches, a spectacular harbour, ocean-fed pools and kilometres of walking trails create endless opportunities to move, breathe and reconnect.

Why This Region Restores You

Sydney’s wellness culture is refreshingly uncomplicated. It encourages movement that feels joyful rather than prescriptive.

A ferry ride across the harbour becomes a mindfulness practice. An ocean swim becomes a daily ritual. Even a simple walk through the Royal Botanic Garden can create a sense of calm.

Whether you’re seeking adventure, recovery or a moment of stillness, Sydney offers countless ways to feel better without ever leaving the city.

The Rocks markets in Sydney. Image Destination NSW

Move

The Bondi to Coogee Coastal Walk remains one of Australia’s most iconic wellness experiences, winding along sandstone cliffs, ocean lookouts and golden beaches.

For something quieter, the Manly to Spit Walk offers a journey through bushland, harbour foreshores and hidden swimming spots.

Kayaking on Sydney Harbour at sunrise provides a completely different perspective of the city, while stand-up paddleboarding in Manly, Rose Bay or Balmoral encourages visitors to slow down and connect with the water.

Nourish

Sydney’s food scene reflects its multicultural identity and strong connection to fresh, seasonal produce.

Visit weekend farmers’ markets, enjoy seafood overlooking the harbour or explore neighbourhoods such as Surry Hills, Bondi and Newtown, where wellness-focused cafés sit alongside world-class restaurants.

Aboriginal artwork for sale. Image Destination NSW

Connect to Country

The Aboriginal Harbour Heritage Tour at the Royal Botanic Garden offers a deeper understanding of Sydney through First Nations perspectives.

Learning about the cultural significance of Sydney Harbour and its landscapes creates a richer appreciation of the place we now call Sydney.

Stay Awhile

• AWAY Spa at W Sydney
• Slow House Bondi
• Nature’s Energy
• Beachside accommodation in Bondi and Manly

North Curl Curl Rockpool in Sydney’s Northern Beaches. Image Destination NSW

Hidden Gems

Take an early morning swim at North Curl Curl Rockpool, explore the coastal track from Manly to Shelly Beach or discover the harbour beaches of Nielsen Park.

A couple walking at north Bondi beach, Sydney.

If You Only Do One Thing

Set your alarm early and experience Sydney the way locals do: outdoors.

Arrive at Bondi Beach before sunrise and walk the Bondi to Coogee Coastal Walk as the city slowly comes to life. Watch swimmers dive into ocean pools, runners pass by with coffee in hand and the first light illuminate the sandstone cliffs.

You don’t need a wellness programme or a spa booking to feel better here. Simply moving alongside the ocean, breathing in the salt air and sharing a daily ritual with Sydneysiders is enough to understand why this city has become one of the world’s great urban wellness destinations.

Visit  https://www.visitnsw.com/things-to-do/wellness for more ideas and inspiration.

The post Sydney and Surrounds appeared first on Spa & Wellness.

by Kris Abbey

Something has shifted. The holiday where you come home more exhausted than you left — too many dinners, too many drinks, too little sleep — is quietly giving way to something more intentional. More and more, we are asking a different question when we book a trip: not “where do I want to go?” but “how do I want to feel when I get back?”

Wellness travel is simply that: a deliberate choice to use time away not just for escape, but for restoration. It does not require a luxury budget or a week of silence. It might be a wild swim at dawn in a national park creek, a long lunch with a biodynamic winemaker, or a guided walk on ancient Country with an Aboriginal elder who reframes your entire relationship with land. The thread connecting all of it is intention — the conscious decision to return home feeling better than when you left.

New South Wales was made for this. Its landscapes span more climatic and ecological zones than most countries, its food regions rival Europe’s best, its cities are ribboned with ocean baths and harbour water, and it is home to living cultural traditions stretching back more than 65,000 years. The wellness experiences here are not manufactured for tourists. They are simply the way people live — and the doors are wide open.

The beauty is that there is no single way to experience it.

For some, wellness is movement.

For others, it’s rest.

Some seek challenge and adventure.

Others crave simplicity and stillness.

The following guide isn’t about ticking boxes or following a program. It’s about discovering places and experiences that help you feel your best.

Surfer heading for a morning surf at Bondi Beach, Image: Destination NSW

Sydney & Surrounds: Urban Wellness by the Water

In Sydney, wellness isn’t a trend—it’s a way of life. Sunrise swims, coastal walks and harbour adventures are woven into the rhythm of the city, creating endless opportunities to move, recharge and reconnect.

From the iconic Bondi to Coogee Coastal Walk to the growing bathhouse scene and First Nations cultural experiences, Sydney proves that even a fast-paced city can offer moments of calm and restoration.

Read more: Sydney & Surrounds →

Woman enjoying Bubbletent Australia’s outdoor bathtub with scenic views over the Capertee Valley.

Blue Mountains & Hawkesbury: Nature, Recovery & Reflection

Less than two hours from Sydney, the pace shifts dramatically. Ancient forests, dramatic escarpments and star-filled skies invite visitors to slow down, breathe deeply and reconnect with nature.

Whether you’re soaking in an onsen-inspired bath, hiking through rainforest or switching off in an off-grid cabin, the Blue Mountains and Hawkesbury region offer the perfect antidote to modern life.

Read more: Blue Mountains & Hawkesbury →

Women abseiling with Valley Outdoors in Kangaroo Valley. Image: Destination NSW

Southern Highlands & Kangaroo Valley: The Art of Slowing Down

Rolling green hills, misty mornings and charming villages set the tone for a gentler way of travelling. This is a region where wellness is found in unhurried moments, seasonal food and time spent outdoors.

From boutique stays and forest walks to long lunches and quiet afternoons overlooking the valley, the Southern Highlands and Kangaroo Valley invite you to slow down and savour the simple things.

Read more: Southern Highlands & Kangaroo Valley →

Scenic coastal views showing the white sand of Hyams Beach in Jervis Bay. Image: Destination NSW

Shoalhaven & South Coast: Ocean Wellness

There’s something deeply restorative about time spent by the sea. Along the NSW South Coast, crystal-clear waters, coastal walks and laid-back beach towns create the perfect environment to reset.

Swim, paddle, stroll and linger over local produce as you discover a region where wellbeing comes naturally and every day begins with fresh ocean air.

Read more: Shoalhaven & South Coast →

Byron Bay & Northern Rivers: Finding Your Rhythm

Long before wellness became mainstream, people travelled to Byron Bay and the Northern Rivers in search of a different way of living. Here, nature, creativity and community exist in effortless balance.

From hinterland retreats and farmers’ markets to rainforest walks and sunrise surf sessions, this region encourages visitors to reconnect with what makes them feel good.

Read more: Byron Bay & Northern Rivers →

Paddle with the direct descendants of the world’s first stand up paddlers and connect to land and sea through stories and language. Image: Destination NSW

Mid North Coast: Culture, Connection & Coastal Calm

Where rainforest meets the ocean, the Mid North Coast offers a slower pace and a deeper sense of connection. It’s a place where wellness is as much about community and culture as it is about nature.

Discover Aboriginal experiences, ancient landscapes, creative towns and uncrowded beaches that invite you to explore at your own pace.

Read more: Mid North Coast →

A family enjoys thrill of moutain bike riding at the Thredbo Valley Track, Thredbo, Snowy Mountains. Image: Destination NSW

Beautiful nature surrounds people learning how to fly fish with Thredbo River Fly Fishing, Snowy Mountains. Image: Destination NSW

Snowy Mountains: Movement as Medicine

For those who feel their best when they’re active, the Snowy Mountains deliver. Alpine trails, thermal pools and wide-open landscapes create endless opportunities to move your body and clear your mind.

Whether you’re hiking, cycling, skiing or simply breathing in the crisp mountain air, this region reminds us that wellbeing often begins outdoors.

Read more: Snowy Mountains →

Silverton Outback Camels is a family run camel farm offering camel rides ranging from 10 minutes to overnight camping treks. Image: Destination NSW

Country NSW & The Outback: Space, Silence & Perspective

Beyond the coast lies a different kind of wellness experience—one shaped by wide-open spaces, dark skies and meaningful connections to place.

Soak in mineral-rich thermal baths, share stories around a campfire and rediscover the restorative power of slowing down in regional and outback New South Wales.

Read more: Country NSW & The Outback →

Visit  https://www.visitnsw.com/things-to-do/wellness for more ideas and inspiration. And to book at any of the mentioned escapes or experiences mentioned, please refer to our directory below. 

Bubbletent Pisces captures the last rays of the day from an elevated treehouse. Pisces comes with a netted bed strung between three trees – think catamaran vibes, in the bush. Image: Destination NSW

Resource Directory

Sydney & Surrounds

• Bondi to Coogee Coastal Walk
• Bondi Icebergs
• Aboriginal Harbour Heritage Tour
• Nature’s Energy
• Slow House Bondi
• AWAY Spa Sydney –AWAY Spa Sydney

Blue Mountains & Hawkesbury

• Japanese Bath House
• Billabong Retreat
• Bubbletent Australia
• Unyoked
• Blue Mountains National Park

Hunter Valley

• The Wellness Farm
• Elysian Wellness Retreat
• Muse Restaurant
• Hunter Valley Wine Country

Southern Highlands & Kangaroo Valley

• Osbourne House
• The Sticks
• Wildes Hotel
• Fitzroy Falls

Shoalhaven & South Coast

• Linnaeus Farm
• Currajong Retreat
• Jervis Bay Tourism
• White Sands Walk
• Bannisters

Byron Bay & Northern Rivers

• Gaia
• Soma Byron
• The Farm Byron Bay
• Crystal Castle
• Il Defino Seaside Inn

Mid North Coast

• Wajaana Yaam Adventures
• Dorrigo National Park
• Bellingen

Snowy Mountains

• Yarrangobilly Thermal Pool
• Lake Crackenback Resort
• Thredbo

Country NSW

• Moree Artesian Baths
• Yinarrma Bush Tucker Tours
• Wilderluxe Lake Keepit
• Mudgee Region

Water skiier enjoying a day out at the Moree Water Park in Moree.

The post Wellness in New South Wales appeared first on Spa & Wellness.

Your nail work might be excellent, but clients form opinions well before they see a single finished set. Making a strong nail technician first impression starts the moment someone sends you a message or picks up the phone. That first interaction sets the tone for everything that follows, and it matters more than most nail techs realise.

According to Scratch Magazine’s advice for nail professionals, first impressions begin long before a client sits down at the nail desk. How you respond to an initial enquiry, whether by email, social media, or phone, signals your level of professionalism immediately.

Responding to Enquiries: Speed and Tone Both Count

Think of your first reply as your digital handshake. Replying promptly and politely to new enquiries helps clients feel valued from the very start. It tells them you’re organised, approachable, and serious about your business.

Phone calls deserve the same care. Speaking clearly and avoiding slang when a new client calls creates a confident, professional impression. It sounds simple, but it’s one of the small details that separates a polished nail business from a casual one.

Not every message arrives during working hours. Setting up an automated out-of-hours response is a practical way to acknowledge enquiries even when you are unavailable. It reassures potential clients that their message has landed safely, and that you will get back to them.

Protecting Your Nail Technician First Impression on Social Media

Social media is often the first place new clients find you. That means your online presence shapes your nail technician first impression, not just your in-person manner.

Directing clients to a dedicated business page, rather than your personal profile, protects your professional image and keeps your boundaries clear. Mixing personal and business communications can lead to missed messages. It can also blur the line between your public and private life in ways that are hard to undo.

That risk is real.

A single personal comment, seen by the wrong client at the wrong moment, can affect your reputation. Keeping your business communications on a separate, professional channel removes that problem entirely.

Setting Boundaries Early Builds Trust

Warmth matters, but so do clear boundaries. Communicating your cancellation policy early, before a client books their first appointment, is sound practice for any nail technician. It sets expectations fairly and protects your time and income.

Clients actually respond well to this kind of clarity. It signals that you run a proper business, not a favour-for-friends arrangement. When boundaries are clear from the start, there’s far less room for awkward conversations later.

Industry Codes of Conduct: The Foundation of Nail Technician Professionalism

Beyond communication style, nail technician professionalism rests on a set of industry standards that every practitioner should uphold. Respecting every client’s opinion, regardless of whether you agree, is one of them. Treating all clients equally, without distinction based on age, race, or gender, is another.

Holding adequate insurance is non-negotiable. Nail technicians should also offer only the treatments they are genuinely qualified to perform. These are not just ethical commitments. They are the practical foundations of a well-run, trustworthy nail business.

Consistency matters here.

When you operate within these standards every day, something valuable happens. You stop second-guessing yourself. Confidence in your own professionalism comes through in everything you do, and clients notice.

Small Details, Big Difference

None of these steps require a major overhaul of how you work. A quicker reply, a separate business page, a clear cancellation policy mentioned upfront. Each one is a small adjustment that adds up to a noticeably more professional experience for every new client you meet.

Dozens of tiny moments build your first impression in a nail business. The good news is that most of them are entirely within your control.

Getting these foundations right is straightforward in theory, but putting them into consistent practice, especially when you are managing bookings, building a client base, and refining your technique all at once, takes real focus. Understanding how professional nail technicians approach their business as a whole can make that process a lot smoother.

If you want to build those professional habits alongside your technical skills, MyNailEra brings both together in one place. Step-by-step tutorials from 12 award-winning nail artists sit alongside Era, your personal nail coach, so you are developing your craft and your confidence at the same time. See how it works on MyNailEra.

The post Nail Technician First Impression Tips That Work appeared first on NailKnowledge.

There are three broad approaches to mediating the ruin of risky choices: inform people (like using labeling), nudge people (for example, by offering financial incentives), or directly intervene to make the activity less harmful. Which do you think prevented more car fatalities: mandating driver education, labeling cars about crash risk, or removing the human element altogether by just making sure airbags are installed? There are public education nutrition campaigns, ranging from “sugar pack” ads on public transit that inform consumers about the amount of sugar in soft drinks to “Hot Dogs Cause Butt Cancer” billboards that educate about the link between processed meat and colorectal cancer, as shown here and at 0:52 in my video How We Won the Fight to Ban Trans Fat.

But is there a way to make products nutritionally safer in the first place?

The ban on trans fats offers a useful lesson. In 1993, the Harvard Nurses’ Study found that high intake of trans fat may increase the risk of heart disease by 50%. That’s where the trans fat story started in Denmark, and it ended there a decade later with a ban on added trans fats in 2003. It took another 10 years, though, before the United States even started considering a ban. All the while, trans fats were killing an estimated tens of thousands of Americans every year, resulting in as many years of healthy life lost to conditions like meningitis, cervical cancer, and multiple sclerosis. If so many people were suffering and dying, why did it take so long for the United States to even suggest taking action?

One can look at the fight over New York City’s trans fat ban for a microcosm of the national debate. Opposition came down hard from the food industry, complaining about “government intrusion,” likening the city to a “nanny state.” Since trans fats can be naturally found in meat and dairy, the livestock industry echoed the Institute of Shortening and Edible Oils’ argument that everything should be eaten in moderation. Critics styled such proposals as the “rise of food fascism.” But it was the restaurant and food industry that limited consumer choice by so broadly fouling the food supply with these dangerous fats.

If “food zealots” get their wish in banning added trans fats, another argument went, what’s next? Vested corporate interests tend to rally around these kinds of “slippery slope” arguments to try to distract from the very real fact that people are dying. I mean, what if the government tries to make us eat broccoli?! This actually came up in a Supreme Court case over Obamacare. Chief Justice John Roberts suggested Congress could start “ordering everyone to buy vegetables,” a fear Justice Ruth Bader Ginsburg dubbed “the broccoli horror.” Technically, Congress could compel the American public to eat more plant-based food, Justice Ginsburg wrote, yet one can’t “offer the ‘hypothetical and unreal possibility’…of a vegetarian state as a credible reason.” As one legal scholar put it, “Judges and lawyers live on the slippery slope of analogies; they are not supposed to ski it to the bottom.”

New York City finally won its trans-fat fight, preserving its status as a public health leader. For example, New York banned lead paint 18 years before federal action was taken, despite decades of unequivocal evidence of its harm. Comparing stroke and heart attack rates before and after the rollout of the trans-fat ban in different New York counties, researchers estimate it successfully reduced cardiovascular death rates by about 5%. This then became the model for the nationwide ban years later. How was the public health community able to triumph when attempts in the past to regulate the food industry failed? If you had asked me about the odds of a national trans-fat ban, I would have said, “Fat chance.”

In Denmark, as a leading Danish cardiologist put it, “Instead of warning consumers about trans fats and telling them what they are, we’ve [the Danes] simply removed them.” But we’re Americans! “As they say in North America: ‘You can put poison in food if you label it properly.’” If people know the risks, the argument goes, they should be able to eat whatever they want. But that’s assuming they’re given all the facts, which isn’t always the case given the food industry’s “model of systemic dishonesty,” as one health ethics professor put it. Given the predilection for predatory deception and manipulation, government intervention was deemed necessary, but how was it going to get passed?

First, there was a labeling requirement. Manufacturers had to start adding trans-fat content to products’ nutrition facts labeling. This was ostensibly to influence consumers, but it may have had a bigger impact on producers. Now that they had to divulge the truth, companies scrambled to reformulate their products to gain a “no trans fat” competitive edge.

Within years of the mandatory disclosure, more than 5,000 products were introduced touting low or zero trans fats on their labels. Kentucky Fried Chicken went from being sued for having some of the highest trans-fat levels to running an ad campaign where mom tells dad in front of kids that KFC now has zero grams of trans fat, and the father yells, “Yeah baby! Whoooo!!” and begins eating fried chicken by the bucketful. That was the secret to passing the ban. Once the major food industry players had already reformulated their products and bragged about it—once there wasn’t so much money at stake—then there was insufficient political will to block the ban, and added trans fats were taken off the playing field.

Doctor’s Note

It’s important to note that the ban on trans fats didn’t affect the trans fats found in meat and dairy. See Banning Trans Fat in Processed Foods but Not Animal Fat.

If you missed it, in the video Do Healthy Fast Food Options Lead to Healthier Choices?, I discussed how listing calories on menus doesn’t actually get people to choose healthier options.

Stay tuned for Ultra-Processed Junk Food Put to the Test.

Lymphatic drainage gets sold short. It tends to sit in the same mental box as a relaxation massage, only gentler, and that framing does the treatment no favours with clients who equate pressure with value. Walk a client through what is actually happening under their skin, though, and the picture changes. The reason a good drainage treatment works has almost nothing to do with how hard you push. It has everything to do with where you push, in what direction, and at what rhythm.

For anyone offering lymphatic work, whether as a standalone or folded into a facial or body treatment, knowing the physiology is what separates a confident practitioner from someone repeating spa marketing. So here is the science, what the research actually supports, and a few lines you can borrow when a client asks why your hands are moving so lightly.

Where lymph starts

Lymph begins life as interstitial fluid, the watery medium sitting in the spaces between cells. It carries proteins, immune cells and various large molecules that the body needs to move and recirculate. That fluid has to get into the lymphatic system somehow, and the entry point is the initial lymphatics, vessels that sit in the superficial tissue close to the skin surface.

These are not built like the veins most people picture. Initial lymphatics are blind ended and extremely thin walled, and their endothelial cells overlap like a series of microscopic one way flaps. When pressure in the surrounding tissue rises, anchoring filaments tethered to the extracellular matrix tug those flaps open. Fluid, protein and cells flood in. Once the vessel fills and internal pressure climbs, the overlapping cells close back over, which keeps fluid from washing straight back out.

A 2023 review in Nature describes the mechanism plainly, noting that when interstitial pressure increases, the anchoring filaments pull on the lymphatic endothelial cells and open the overlapping flaps. That single sentence explains the whole logic of the treatment. The aim is to gently raise tissue pressure and create skin movement so those flaps open and the system takes fluid up. Squeezing fluid through the tissue as though it were a pipe misses how the entry mechanism actually works.

The pump that isn't a pump

Once fluid is inside, it moves into the deeper collecting lymphatics, and here the system relies on a different trick. These vessels are divided into segments called lymphangions, each separated by valves, and each segment contracts in sequence to push lymph along. There is no central pump driving any of this. The lymphatic system has nothing equivalent to the heart.

Instead, lymph keeps moving thanks to a combination of factors working together. The vessels themselves have their own muscle that contracts both steadily and in rhythmic bursts. Valves stop backflow between contractions. On top of that, skeletal muscle movement, breathing, the pulse of nearby arteries and external manual stimulation all help shift fluid onward. NCBI Bookshelf material on the subject confirms that collecting lymphatics show both tonic and phasic contractile activity, that spontaneous contractions propel lymph along the valve separated lymphangions, and that massage is one of the factors capable of facilitating lymph formation by raising local tissue pressure.

That last point matters for practitioners - your hands are one input among several, and they are arguably the only one a client cannot supply for themselves. A client who walks, breathes well and stays mobile is already running the other pumps. What manual work adds is a deliberate, directional stimulus applied exactly where the system needs help, which is why a few minutes of skilled hands can do what hours of incidental movement do not. You are working with a system that already has its own rhythm, and the job is to support and guide it rather than override it.

Why force is the wrong tool

The target of manual lymphatic drainage is not muscle. It is the superficial lymphatic network and its pressure sensitive entry system, all of which sits close to the surface.

Push too hard and you stop doing lymphatic work altogether. Heavy pressure compresses the deeper tissues, the hands start to slide rather than stretch the skin, and you end up stimulating blood flow more than lymphatic uptake. At that point you are giving a conventional massage, which is a perfectly good treatment but a different one. Clinical descriptions of manual lymphatic drainage are consistent on this. It is light, superficial, rhythmic skin distension. NCBI material describing manual lymphoedema therapy refers to very light superficial massage with gentle rhythmic skin distention, working in the region of 30 to 45 mmHg, considerably lighter than a lot of conventional massage.

Pressure is not a fixed setting either. A quantitative study of the pressures certified lymphoedema therapists actually apply in breast cancer related lymphoedema found they varied by disease stage, lower in stages one and two, higher in stage three, ranging roughly from the mid teens to the mid thirties in mmHg depending on the area of the limb and the stage. The takeaway is that effective drainage is calibrated to the tissue in front of you, not cranked up as far as it will go.

What the imaging shows

In a 2011 exploratory pilot study, Tan and colleagues used indocyanine green imaging before and after manual lymphatic drainage in people with lymphoedema and in healthy controls. Average apparent lymph velocity rose by 23 percent in symptomatic limbs, 25 percent in the asymptomatic limbs of people with lymphoedema, and 28 percent in healthy control limbs. The interval between lymphatic propulsion events also shortened, meaning the vessels were firing more often after treatment. Skilled hands changed the contractile behaviour of the system.

In a 2022 lymphoscintigraphy study, researchers compared skin mobilisation, non specific massage and manual lymphatic drainage across 80 patients with lower limb lymphoedema. Drainage improved visualisation of the lymphatic pathways in 48 cases, 60 percent, against the previous phase, and it was the only technique that managed to show lymphatic drainage at the root of the swollen limb, in 6 cases, 7.5 percent. The authors concluded that physical therapy can open more lymphatic collaterals in areas other decongestive methods cannot reach.

Translating the science to the treatment bed

The physiology has direct consequences for how you actually work. Because the initial lymphatics open in response to skin stretch, the productive part of any drainage stroke is the stretch phase, not the return. Your hand should distend the skin in the direction of the nearest drainage point and then release, letting the tissue and the vessel recoil before the next stroke. Rushing that recoil gives the lymphatics no time to fill, which is one reason rhythm matters as much as it does.

Direction follows anatomy rather than convenience. Lymph drains toward regional node clusters, so the sequence of any treatment should clear the proximal areas first, opening the route, before working the more distal tissue that needs to drain into it. Working distal to proximal without first clearing the path is like emptying a sink into a blocked drain. Practitioners trained in the established methods, whether Vodder, Leduc or Földi, will recognise this as the reason node regions get attention at the start of a sequence.

Skin condition also sets a ceiling on what you can do. On compromised, fragile or recently treated skin, the lighter end of that 30 to 45 mmHg range is the sensible default, and on healthy tissue you still have little reason to exceed it. The pressure is there to nudge the entry flaps open rather than to drive fluid mechanically, so once the skin is moving and the stretch is happening, additional force adds risk without adding benefit. For facial work in particular, where the lymphatics are exceptionally superficial and the tissue is delicate, this restraint is not optional.

The evidence supports physiological effects far more strongly than it supports every wellness and beauty claim attached to the treatment. In a medical setting, drainage is usually one component of complex decongestive therapy, sitting alongside compression, exercise and skin care rather than standing alone.

A Cochrane review found manual lymphatic drainage safe and well tolerated and noted it may add benefit to compression bandaging, particularly in mild to moderate breast cancer related lymphoedema, though results were mixed once it was added to compression sleeves. A 2021 systematic review reached similar ground, with some benefit in early or mild cases but less clear added value in moderate to severe cases when used within full complex decongestive therapy. So the most defensible claims a practitioner can make are about fluid movement, swelling management, tissue comfort and support for impaired lymphatic transport. Detox and weight loss are not where the science sits.

If a client questions why you are working so lightly, always explain that initial lymphatics behave less like pipes to be squeezed and more like one way, pressure sensitive doors that open in response to directional skin movement. More force does not mean more drainage. What the system responds to is rhythm, direction, sequence and tissue stretch, because lymph has to be guided through valves, lymphangions and whatever drainage routes are available to it. Reframing the treatment and educating the client, positions lymphatic drainage as a precise, anatomically informed technique rather than a soft option, and it sets honest expectations about what the work can and cannot do. A client who understands they are paying for accuracy rather than effort tends to be a client who comes back. The skill lives in where the hands go and how they move. The amount of pressure behind them is close to incidental.

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You may have heard of PCOS (polycystic ovary syndrome), a condition affecting about 1 in 10 women.*

As of May 2026, PCOS has a new name: PMOS (polyendocrine metabolic ovarian syndrome). This change is meant to help patients find clarity and support, earlier and more easily.

Why is PMOS a better name?

PCOS was misleading because it doesn’t accurately capture the nature of the condition. It centered on ovarian cysts – although they are not the main feature. In contrast, PMOS emphasizes the condition’s hormonal and metabolic nature.

“For decades, the name ‘polycystic ovary syndrome’ pointed patients and providers toward ovarian ‘cysts’ that aren’t actually cysts at all. That misdirection contributed to delayed diagnoses, with studies suggesting that up to 70% of affected individuals go unrecognized,” says Dr. Nicole M. Marchetto, an OB/GYN and reproductive endocrinologist at Shady Grove Fertility.

“The new name gives patients and their care teams a clearer starting point so the right conversations happen sooner.”

Names and words matter

Women with PMOS often struggle to get diagnosed. Healthcare providers may think of it as a gynecological condition, but its root cause is hormonal. Misunderstanding may delay effective, comprehensive treatment. As Dr. Marchetto explains, PMOS better reflects the wide-ranging effects on physical and emotional health:

“PMOS is not just a reproductive condition – it’s a multisystem syndrome. Individuals with PMOS face elevated risks of type 2 diabetes, cardiovascular disease, and mental health challenges including anxiety and depression. The new name signals that comprehensive screening and long-term health monitoring matter just as much as managing cycles or fertility.”

PMOS signs and symptoms

PMOS experiences vary, and not everyone has the same symptoms. The most common include:

• Irregular periods or missed periods
• Difficulty getting pregnant
• Weight gain or difficulty losing weight
• Acne or oily skin
• Excess hair growth on the face or body
• Hair thinning on the scalp
• Insulin resistance or prediabetes
• Fatigue
• Anxiety or depression

Early diagnosis and support are key

When PMOS isn’t treated effectively, it may raise other health risks, including:

• Type 2 diabetes and heart disease
• Acne, excess hair growth, or thinning hair on scalp
• Anxiety, depression, and sleep disorders
• Thickened endometrium (which may lead to heavy menstrual bleeding, bleeding between periods, bleeding after menopause, and increased cancer risk)

Fortunately, early diagnosis and care help reduce risks and improve well-being. Personalized care plans for PMOS may include:

• Lifestyle support (healthy eating and physical activity)
• Weight management support
• Fertility evaluation and treatment, including medicine to help with ovulation
• Hormonal medicine to help regulate your menstrual cycle or other symptoms
• Medicine to help with insulin resistance
• Emotional well-being support

Dr. Marchetto stresses that individualized, comprehensive care is essential. “The best outcomes happen when patients have a coordinated care team that sees the full picture, not just one piece of it.”

Seeking support

Talk with your provider or seek out a specialist if you have symptoms or questions about PMOS. Specialists knowledgeable about PMOS include:

• Endocrinologists
• Reproductive endocrinologists
• Gynecologists
• Internal medicine doctors with expertise in metabolism

If you’re not sure or have any questions about your symptoms, it’s always OK to bring that up with a provider. They are there to listen, support, and work with you. Your Progyny Care Advocate is also here to help connect you with resources based on your needs and goals.

*Note: “women” is used to refer to women, girls, and people with ovaries.

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 PCOS is now PMOS: a better name in hopes of better care appeared first on Progyny.

In 2017, and to much fanfare, menu labeling for calorie counts began to be mandated in national chain restaurants. Consumers should have the information needed to make healthy food choices outside the home, right? It makes sense that caloric information on menus will help people limit their food intake to stay within their daily energy needs. But it didn’t work. It turns out calorie labels are not effective, shaving off an average of eight insignificant calories per meal.

You could have totally predicted that. Why? Just as one might divine the value of front-of-pack traffic light labeling from the ferocity of the industry response against it, one could probably gauge the futility of calorie labeling by the ease with which some regulations have been passed. McDonald’s voluntarily started publishing calorie information nationally back in 2012 after a labeling mandate in New York City was found to have no overall effect on consumer behavior. Studies suggest such labeling could boost “perceptions of the restaurant’s concern for consumers’ well-being” while carefully not undermining any Big Mac attacks.

At the same time, McDonald’s announced plans to add seasonal produce to its menu. How cynical do you have to be not to at least recognize that as a good thing? Ironically, adding a healthy option can actually drive people to make even worse choices. Ready to have your mind blown?

As I discuss in my video Do Healthy Fast-Food Options Lead to Healthier Choices?, if people are offered a choice of side dishes—something unhealthy like French fries or something more neutral like a baked potato—only about 10% of them will splurge for the fries. If an even healthier third option—like a side salad—is added, instead of choosing between an indulgent choice and the more neutral baked potato, people would have their pick of the indulgent choice, the neutral choice, or an even healthier choice. Even if everyone doesn’t choose the salad, more will go for the middle-ground baked potato over the fries, right? So, how much farther does French–fry–fancying fall by adding the salad option to the mix? It shoots up, tripling to 33%. Without the salad option, only 1 in 10 chose the fries, but that jumped to a third of people just at the sight of salad.

The same thing happens when you offer people the choice between a bacon cheeseburger, a chicken sandwich, or a veggie burger. In a “No Healthy Option” scenario, where people were offered the cheeseburger, a chicken sandwich, or a fish sandwich, 17% chose the burger. Swap out the fish sandwich for a veggie burger, and the bacon cheeseburger preference doubled to 37%. How can just seeing a healthy option push people to make unhealthier choices?

The paper describing this series of experiments was entitled “Vicarious Goal Fulfillment: When the Mere Presence of a Healthy Option Leads to an Ironically Indulgent Decision.” The thought is that seeing the salad or veggie burger, people make the mental note to choose that at some nebulous next time, thereby giving them the excuse to indulge now.

There is this fascinating glitch of human psychology called self-licensing. This is when we unwittingly justify doing something that draws us away from our goals after we’ve just done something that brings us towards them, like justifying eating a donut because of last week’s weight loss. We reward ourselves with an indulgence that sets us back.

If you give smokers “vitamin C” supplements, they subsequently smoke more cigarettes than if you give smokers what you explain are “placebo” pills (even though both groups were given identical sugar pills). The smokers who thought they were taking supplements smoked nearly twice as much, perhaps subconsciously thinking that since they had just done something good for their health, they could afford to “live a little,” which may have, in effect, caused them to live a little…less.

You can see how this could translate into other lifestyle arenas. Those given placebo pills, which they believed to be dietary supplements, not only expressed less desire to subsequently engage in exercise, but they also followed through by walking about a third less. Compared to those who were told the pills were placebos, the misled participants were also more likely to choose a buffet over what was described as a “healthy, organic meal.” Would they eat more, too? A seminal study entitled “The Liberating Effect of Weight Loss Supplements on Dietary Control” put that to the test.

Participants were randomized to take a known placebo or a purported weight-loss supplement (which was actually just the same placebo) and later covertly observed at a buffet. Not only did the “supplement” subjects eat more food, but they chose less healthy items. They also ate about 30% more candy in a bogus “taste test” and ordered more sugary drinks. “Hence,” the investigators concluded, “people who rely on dietary supplements for health protection may pay a hidden price: the curse of licensed self-indulgence.”

Circling back, what the vicarious goal fulfillment studies discovered is that not only does making progress towards a goal rationalize decision-making that undermines us, but even just considering making progress can have a similar licensing effect. Note that the study participants were not only moved to make the unhealthier choice, but the unhealthiest choice. One might assume that even if people didn’t go for the salad or veggie option, the presence of a healthier alternative may have encouraged them to choose something in between—not the healthiest option, but at least not the unhealthiest choice. Instead, it moved people in the opposite direction.

In another “No Healthy Option” scenario of chocolate-covered Oreos, regular Oreos, or golden Oreos, researchers found that adding a “lower-calorie” Oreo option doubled the likelihood that the study participants would go straight for the most indulgent chocolate-covered option. (See below and 6:10 in my video.)

This is attributed to another illogical quirk of human psychology, indelicately named the “what the hell effect.” This is when one forbidden cookie can lead dieters to eat the whole bag. Once you’ve already strayed from your goals, well, why not go all the way? So, once people decide they are going to get that salad next time and spoil themselves just this once, they might as well go for the most indulgent choice.

The halo of healthy foods can even warp our perceptions. Show weight-conscious people a burger and nothing else, then ask them to estimate the calories, and the average answer is 734 calories. Okay, now show folks the exact same burger accompanied by three celery sticks, and they guess the total comes out to 619 calories. Did they think the celery had negative calories? No, most knew the celery had calories, too, but just the juxtaposition of the burger with the celery made the burger seem healthier. The same thing happens when you add an apple to a bacon-and-cheese waffle sandwich, a side salad to beef chili, or some carrots next to a cheesesteak—about a hundred calories appear to disappear, as shown here and at 7:27 in my video.

Health halo effects may explain why people are more likely to order a dessert and more sugary drinks with a “healthier” sub at Subway versus a Big Mac at McDonald’s, even though the sub used in the study (filled with ham, salami, and pepperoni) had 50% more calories to begin with.

Even just a reference to healthy foods can do it. Show people a picture of a Big Mac, and people estimate it has 646 calories. Just add the text “For your health, eat at least five fruits and vegetables per day,” and all of a sudden, the same burger in the same ad was thought to only have 503 calories. Merely offering and even promoting salads and fruit can bring McDonald’s accolades and bolster consumer loyalty without, ironically, helping their health.

Doctor’s Note

If you enjoyed this blog, you might also like a video I did on optimism bias: Why Don’t People Eat Healthier?

For more on junk food, see How We Won the Fight to Ban Trans Fat and Ultra-Processed Junk Food Put to the Test.

Whether you play competitively or kick around with friends on weekends, your body and mind both benefit every time you step on the pitch.

Here are 10 evidence-backed health benefits of playing soccer.

10 Health Benefits of Playing Soccer

1. Burns Fat and Supports Weight Loss

Soccer is one of the most effective sports for burning calories, with a 90-minute match burning anywhere between 600 and 900 calories depending on your body weight and intensity.

The natural mix of walking, jogging, and sprinting during a game creates interval-style training, which is proven to accelerate fat loss faster than steady-state cardio.

If you are looking for the best sports for weight loss, soccer is consistently near the top of the list.

2. Builds Muscle Strength and Tone

Kicking, tackling, twisting, and sprinting challenge nearly every major muscle group in the body.

Soccer strengthens the lower body through running and kicking, while shielding, jumping, and aerial challenges engage the core and upper body too.

What makes soccer unique is that it recruits both slow-twitch and fast-twitch muscle fibres, leading to balanced muscle development and improved overall tone.

3. Improves Cardiovascular Health

The constant changes of pace in soccer, from walking to jogging to full sprinting, push your heart rate through multiple intensity zones in a single match.

Playing soccer regularly may reduce your risk of cardiovascular disease, lower resting blood pressure, and improve circulation over time.

Research shows these cardiovascular benefits are comparable to structured aerobic training programmes, making soccer one of the most enjoyable ways to protect your heart.

4. Boosts Lung Capacity and Respiratory Health

The aerobic demands of soccer force your respiratory system to work harder, which gradually increases lung capacity and efficiency.

Players who train and compete regularly tend to develop stronger diaphragms and higher oxygen uptake, which benefits breathing even at rest.

If you are curious about how breath control affects overall health, the respiratory conditioning that comes from soccer is a strong natural example.

5. Increases Bone Density and Strength

Soccer is a weight-bearing sport, and weight-bearing activity is one of the most effective ways to build and maintain bone density.

The constant running, jumping, and cutting stimulates bone remodelling and strengthens the skeletal system over time.

Playing regularly from a young age can significantly reduce the risk of osteoporosis and stress fractures later in life.

6. Enhances Brain Function and Cognitive Performance

Soccer is as mentally demanding as it is physical, requiring rapid decision-making, spatial awareness, and tactical thinking throughout every match.

Reading the game, timing a tackle, and positioning yourself in relation to teammates and opponents all require fast cognitive processing under pressure.

Research suggests that team sports like soccer can improve executive function and decision-making speed, which carries over into everyday life.

7. Supports Mental Health and Reduces Stress

Physical activity during soccer triggers the release of endorphins, which naturally elevate mood and reduce anxiety.

The team environment builds social bonds and provides a healthy, structured outlet for everyday stress.

For more on managing stress naturally, these healthy ways to cope with anxiety are worth reading alongside regular exercise habits.

8. Improves Coordination, Balance, and Agility

Constant changes of direction, one-footed balance during shooting, and aerial challenges sharpen coordination and body awareness over time.

Regular soccer play improves proprioception, your body’s ability to sense its own position in space, which reduces the risk of falls and injuries in daily life.

These motor skill improvements carry over into other sports and physical activities as well.

9. Builds Discipline, Teamwork, and Emotional Resilience

Soccer teaches players how to communicate, trust teammates, follow instructions, and manage both wins and losses with composure.

These qualities build emotional resilience and social intelligence, especially in younger players who are still developing these skills.

The emotional benefits of playing sports extend well beyond match day and influence how players handle pressure in all areas of life.

10. Promotes Long-Term Active Living

One of the most underrated health benefits of soccer is that people genuinely enjoy playing it, which makes long-term exercise adherence far more likely.

Players who love the game tend to stay active well into adulthood, which compounds into better cardiovascular health, weight management, and mental wellbeing over decades.

For more ideas on maintaining healthy habits, these daily health tips are a useful complement to any regular sport.

How to Avoid Injuries While Playing Soccer

Injuries are part of the sport, but you can significantly reduce your risk with the right precautions.

• Wear appropriate protective equipment and properly fitted boots.
• Stay well hydrated before, during, and after every match.
• Warm up thoroughly and stretch before every session.
• Play on a well-maintained pitch where possible.
• Make sure there is a referee or someone present to manage rough play.

Frequently Asked Questions About the Health Benefits of Soccer

Is soccer good exercise for adults?

Yes, soccer is excellent exercise for adults of all fitness levels, combining cardiovascular training, strength work, and coordination in a single activity.

How many calories does playing soccer burn?

A 90-minute soccer match typically burns between 600 and 900 calories, depending on body weight, position, and match intensity.

Is playing soccer good for your heart?

Yes, the varied pace of soccer, alternating between walking, jogging, and sprinting, provides a strong cardiovascular workout that can lower blood pressure and reduce the risk of heart disease.

Does soccer build muscle?

Soccer builds functional muscle strength throughout the lower body, core, and upper body by engaging both slow-twitch and fast-twitch muscle fibres during play.

How often should you play soccer to see health benefits?

Playing two to three times per week is generally enough to see measurable improvements in cardiovascular fitness, muscle tone, and mental wellbeing.

Is soccer good for mental health?

Yes, soccer supports mental health by releasing endorphins, reducing stress, building social connections, and providing a structured competitive outlet.

Can older adults benefit from playing soccer?

Yes, recreational and walking soccer formats allow older adults to enjoy the physical and social benefits of the game while reducing the risk of injury from high-intensity play.

The post 10 Stunning Health Benefits Of Playing Socer first appeared on You Must Get Healthy.

The post 10 Stunning Health Benefits Of Playing Socer appeared first on You Must Get Healthy.

In today’s fast-paced and stressful world, many of us struggle with anxiety, depression, and other emotional challenges. We are constantly looking for ways to cope and find relief. This is where table tennis can help you.

This article contains information on the emotional benefit of table tennis.

Table tennis, also known as ping pong, is a popular indoor sport played by two or four players.

It is played on a table with a dividing net, with players using small paddles, also known as rackets or bats, to hit a light ball back and forth over the net.

It requires speed, concentration, and analytics to play this game. Let’s find out some of the possible emotional benefits that can be derived from playing table tennis.

10 Interesting Emotional Benefits Of Table Tennis

Playing table tennis can offer several emotional benefits. Here are some of them:

1. Improved focus and concentration

One of the notable emotional benefits of table tennis is that it enhances focus and concentration. Table tennis requires intense focus and attention due to quick movements and split-second decision-making.

Regularly playing table tennis can enhance your ability to concentrate, stay focused, and improve your hand-eye coordination.

You can transfer these skills to other areas of life, which helps to increase mental sharpness.

2. Fun and enjoyment

Table tennis is an enjoyable and entertaining sport that can bring a sense of fun and excitement.

The competitive aspect, whether playing with friends or participating in tournaments, can generate a sense of happens, thrill, fun and social interaction.

The joy of hitting a well-executed shot, scoring points, and experiencing fast-paced action can evoke positive emotions that enhance your emotional well-being.

3. Relieves you of stress

Engaging in a game of table tennis can be an excellent form of stress relief. The game’s fast-paced nature requires quick reflexes and focused concentration, diverting attention from daily worries and providing a temporary escape.

The physical activity involved in playing table tennis can also release endorphins, promoting relaxation and reducing stress.

4. Improves memory and mental acuity

Studies have stated that the prefrontal and medial temporal cortexes that control thinking and memory are more in people that exercise than those that do not.

Table tennis is named the world’s best brain sport by D Daniel G. Amen because it involves you using different areas of your brain simultaneously, such as figuring out spins, tracking the ball, and planning strategies and shots.

As such, table tennis players have higher cognitive capacities than others which positively influences emotional well-being.

5. Increased self-confidence

As you improve your table tennis skills, your self-confidence can grow. Mastering different shots, strategies, and techniques can boost self-esteem and provide a sense of achievement. 

Winning matches or successfully executing challenging shots can further enhance self-confidence and give you a better perception of yourself, which positively reflects in other areas of your life. 

6. Enhances social connection and interaction

Table tennis is often played in a social setting, allowing you to connect and interact with others.

Whether playing with friends or family or joining a club or league, table tennis fosters teamwork, social bonds, and a sense of belonging.

Engaging in friendly competition and shared experiences can create a bond between you and other players.

This helps you to get involved in a social family that can be of helps n other reasons in your life.

7. Enhances your reflexes

Furthermore, table tennis helps to enhance your reflexes. In table tennis, balls strike upwards for about 150 kilometers per hour, while the table is only 2,74 meters long.

So this is impossible to hit such a ball without having quick reflexes.

This helps build your reflexes to act proactively in situations and everyday life. This makes table tennis one of the best games for older adults.

6. Provides a sense of control

Playing table tennis can provide a sense of control and mastery that can be empowering and boost self-esteem.

Unlike many other sports, table tennis can be played indoors and in a relatively small space, making it accessible to people of all ages and abilities.

This means that players can practice and improve their skills at their own pace, which can give them a sense of control over their progress.

Also, table tennis is a game that requires a high degree of precision and accuracy, which can be challenging but also rewarding when players are able to execute a shot perfectly.

This sense of control and mastery can translate into other areas of life, helping players feel more confident and capable.

8. Improves resilience

Another interesting emotional benefit of table tennis is that it can help build resilience by teaching players to cope with challenges and setbacks, and to keep trying even when things get difficult.

In table tennis, as in life, there will be times when things don’t go according to plan. Players may miss shots, lose matches, or struggle to improve their skills.

However, the nature of the game encourages players to keep trying, to learn from their mistakes, and to keep pushing themselves to improve.

This can help build resilience and a growth mindset, which can be valuable in all areas of life.

10. Promotes mindfulness

Lastly, table tennis requires players to be present and focused in the moment, which can promote mindfulness and reduce stress and anxiety.

When playing table tennis, players need to be fully engaged in the game, paying attention to the ball, their opponent, and their own movements. This can help quiet the mind and reduce feelings of stress and anxiety.

In addition, table tennis is a game that requires quick reflexes and split-second decision-making, which can help players develop their ability to stay focused and present in the moment.

Conclusion

Not all individuals experience the same emotional benefits of table tennis, but all within the above list frame. To enjoy these benefits, you can join a table tennis club and start playing. 

The post 10 Interesting Emotional Benefits Of Table Tennis first appeared on You Must Get Healthy.

The post 10 Interesting Emotional Benefits Of Table Tennis appeared first on You Must Get Healthy.

Right now, nail top coats are having a serious moment of cultural re-examination. Beauty communities on TikTok and Instagram are obsessing over why some manicures chip after two days while others look freshly painted for two weeks. The answer, almost every time, comes back to the top coat.

This is not just about gloss. This is about chemistry, protection, and the kind of long-lasting manicure that actually survives your life. Understanding what is in that bottle changes everything about how you choose and use it.

Your Manicure Deserves a Smarter Finish

Discover the science of long-lasting nails and find out why the top coat is the most underrated step in your entire routine.

What Is Actually Happening When You Apply a Top Coat?

Here is where it gets genuinely interesting. A nail top coat is not simply a layer of clear varnish. It is a carefully engineered formula built around film-forming polymers, most commonly nitrocellulose, that spread across the nail and then bond together as the solvents evaporate.

What is left behind is a transparent, flexible film.

That film does several things at once. It seals the colour underneath, locks in the pigment, and creates a physical barrier between your polish and the outside world. Every time your nails tap a keyboard, open a tin, or scrub a surface, it is the top coat absorbing the impact, not your colour.

The flexibility matters enormously here. A top coat that dries too rigid will crack under the natural flex of your nail. The best formulas are engineered to move with your nail rather than against it, which is exactly why chip resistance varies so dramatically between products.

The UV Filter Ingredient Nobody Talks About

Many premium nail top coats now include UV filters, and this is one of the most underappreciated features in the entire nail-care world.

Sunlight is ruthless on nail colour.

Ultraviolet rays break down the dye molecules in nail polish over time, causing colours to fade, shift, or yellow. A top coat with UV-absorbing ingredients acts as a kind of sunscreen for your manicure, slowing that degradation and keeping your colour true for longer. If you have ever noticed a vibrant red turning slightly orange after a week in summer sunshine, you have seen UV damage in action. The team at NailKnowledge points to this as one of the biggest reasons why two people using the same polish can end up with completely different results after ten days, even with identical application.

And while we are talking about manicure longevity, it is worth knowing that top coat chemistry does not exist in isolation. The health of the nail underneath plays a huge role too. How you treat the skin around your nails affects how well any product adheres and performs long-term.

Why Quick-Dry Formulas Feel Like Magic (Because They Kind of Are)

The quick-dry top coat is one of those beauty innovations that feels almost too good to be true. You paint your nails, apply the top coat, and within minutes you can actually use your hands. How?

It comes down to solvent engineering.

Standard nail formulas evaporate their solvents at a fairly predictable rate. Quick-dry formulas use a different blend of solvents, ones that evaporate faster, pulling the film-forming polymers into their final structure in a fraction of the time. Some also include ingredients that actively accelerate the cross-linking of the polymer chains, essentially speeding up the hardening process at a molecular level.

The trade-off, historically, was that faster-drying formulas sometimes sacrificed flexibility or durability. But modern nail top coat formulations have largely closed that gap, which is part of why the beauty community has become so engaged with understanding what is actually in the bottle.

The Gel World Has Its Own Top Coat Science

If you have ever explored BIAB gel manicures or any gel system, you will know that the top coat situation there is a whole different conversation. Gel top coats cure under UV or LED light, triggering a photochemical reaction that transforms liquid monomers into a solid, cross-linked polymer network.

The result is a finish that is significantly harder and more durable than anything achievable with a traditional air-dry formula.

But there is nuance here too. Gel top coat adhesion depends heavily on what it is layered over, how the surface has been prepared, and the compatibility between the base, colour, and top coat systems. Mixing brands can sometimes disrupt that chemistry entirely, which is one reason why so many nail enthusiasts end up researching the science rather than simply following the instructions on the label.

Matte Versus Gloss and the Trend Toward Multitasking Formulas

The choice between a matte top coat and a glossy one is not purely visual. Matte formulas contain tiny particles, often silica-based, that scatter light rather than reflect it, creating that signature flat finish. Those particles also subtly change the texture and feel of the surface.

Interestingly, matte top coats can sometimes feel less durable than gloss versions because the light-scattering particles interrupt the smooth polymer film.

It is a small trade-off, but one worth knowing about. And the visual difference is striking enough that many nail enthusiasts keep both finishes in rotation, switching between them depending on the look they are chasing that week.

The newest wave of top coat innovation is all about doing more with one product. Strengthening agents, hydrating ingredients, and even colour-shifting pigments are being built directly into top coat formulas. The line between a top coat and a treatment is blurring fast. This fits perfectly with the broader shift toward nail trends that prioritise health as much as aesthetics, and it is pushing the category in directions nobody predicted even a few years ago.

What This Means For You

• Not all top coats are equal. The polymer quality, solvent blend, and added ingredients vary enormously between budget and premium formulas, and that difference shows up directly in how long your manicure lasts.
• UV protection in a top coat is worth looking for, especially in summer or if you spend a lot of time outdoors. Colour fading is largely preventable.
• Quick-dry does not mean lower quality anymore. Modern formulas have evolved significantly, and fast evaporation no longer automatically means a brittle finish.
• Gel and traditional top coats are chemically different systems entirely. Mixing them casually can affect adhesion and durability in ways that are not always obvious until days later.
• The condition of your natural nail underneath affects how any top coat performs, so nail health and nail-care habits are always part of the manicure equation.

Ready to Make Every Manicure Last Longer?

Find out what your nails are truly capable of with the right knowledge and guidance.

The Finishing Touch That Changes Everything

Top coats have spent years being the most overlooked product in the nail routine. But the science inside that bottle is doing extraordinary work, sealing colour, blocking UV rays, resisting chips, and flexing with every movement your nail makes.

The beauty world is catching up. Conversations about nail-care science are growing louder across every platform, and the top coat is finally getting the recognition it deserves. It is not just a shiny finish. It is a shield, a preservation system, and a genuinely clever piece of cosmetic engineering that your manicure has quietly relied on all along.

If this has sparked your curiosity about nail science and nail-care technique, Era, your personal nail coach inside the MyNailEra app, is ready to take you further. Era offers personalised feedback shaped around your nails and your goals, and you will find guided tutorials from award-winning nail artists who make the science feel approachable and the results genuinely achievable. Download MyNailEra and let Era show you what your manicure is truly capable of.

The post The Invisible Shield Your Nails Have Been Missing All Along appeared first on NailKnowledge.

Functional training exercises build the kind of strength you use every day: hauling groceries up the stairs, picking up your kid mid-tantrum, getting off the floor without the sound effects. This guide breaks down 17 moves organized by movement pattern, with bodyweight, free-weight, and TRX Suspension Trainer™ options so you can start wherever you are.

How Functional Training Works

Functional training exercises are multi-joint, multi-planar movements that prepare your body for the real-world tasks you do every day. Think lifting groceries, climbing stairs, carrying kids, swinging a golf club, and getting up off the floor. Instead of isolating one muscle at a time, these compound functional movements train the patterns your body uses, which builds strength that carries straight into the rest of your life.

That principle shaped TRX from day one. Founder Randy Hetrick built the first Suspension Trainer™ from a jiu-jitsu belt and parachute webbing while deployed as a Navy SEAL, because he needed a way to train his whole body anywhere, with almost nothing. The mission hasn't changed since. Move better, grow stronger, live longer.

This is different from isolated strength training, which targets one muscle in one plane, and different from HIIT, which prioritizes cardiovascular intensity. Functional training is strength work first, with a heavy bias toward movements you'd use outside the gym.

Quick medical note. Check with a physician before starting a new routine, especially if you have a history of injury or any chronic condition.

The 7 Foundational Movement Patterns

Human movement breaks down into seven foundational patterns. Push, pull, squat, hinge, lunge, carry, and rotate. Anti-extension and anti-rotation core work sits underneath all of them, holding the rest of the body in position so the patterns can happen safely.

Every exercise in this guide maps to one of those seven patterns. Train all of them and you cover the way your body is built to move. Skip a few and you build a body with blind spots, which is how nagging injuries and weak links start showing up.

According to Harvard Health Publishing, functional fitness focuses on training muscles to handle the demands of daily life. That is exactly what these seven patterns do.

The 17 Functional Fitness Exercises

The list below is organized by movement pattern, with bodyweight, dumbbell, kettlebell, and TRX Suspension Trainer™ options so any reader can find a version that fits their setup. Each move pairs well with the functional training equipment you already own. Pick the version of these functional training exercises that matches your current strength, not the version that looks the most impressive.

1. Bodyweight Squat

The squat is the most-used movement in daily life. You squat to sit down, stand up, pick something off the floor, and get in and out of the car. Train it well and the rest of your day gets easier.

Stand with feet shoulder-width apart, weight in the midfoot. Brace your core, push your hips back and down, and bend your knees so they track over your toes. Chest tall, ribcage stacked over your hips, and drive through the floor to stand back up.

Watch for knees collapsing inward. Fix it by actively pushing them out as you descend.

2. Goblet Squat

The goblet squat loads the front of your body, which teaches you to keep an upright torso and braces the core under tension. It's the cleanest bridge between bodyweight squats and barbell work, and it builds full-body strength fast.

Hold a dumbbell or a TRX YBell at your chest with both hands, elbows tucked in close. Squat to depth with the same form as a bodyweight squat. Hips back, knees out, chest tall. Drive through the midfoot to stand.

The YBell works well here because it gives you a comfortable grip without the awkward weight shift of a single dumbbell.

3. TRX Suspension Trainer™ Assisted Squat

If you have limited mobility, knee discomfort, or you're brand new to squatting, this version teaches the pattern without overloading it. The TRX Suspension Trainer™ offloads some of your bodyweight and lets you nail the depth and the path.

Anchor the strap overhead, hold the handles at chest height, and step back until the straps are taut. Sit your hips back and down, keeping your chest tall, then drive through your midfoot to stand.

Use the straps for balance and support, not to pull yourself up. Your legs do the work.

4. Push-Up

The push-up is the original horizontal push. It trains the chest, shoulders, triceps, and core all at once, which is why it has been around forever and isn't going anywhere.

Set your hands under your shoulders, body in a straight line from head to heels, and brace your core. Elbows track at roughly 45 degrees from your sides as you lower your chest to the floor, then press back up to full extension.

Too hard? Drop your hands to a bench for an incline push-up. Too easy? Put your hands in the Suspension Trainer™ handles and let the instability cook your shoulders.

5. TRX Suspension Trainer™ Chest Press

Pushing while stabilizing against unstable straps recruits significantly more core than a flat-bench press. Your shoulders, chest, and abs are all working at the same time, which is exactly what real-world pushing looks like.

Face away from the anchor, handles at chest height, palms facing the floor. Lean forward into the push-up plane until your arms are extended, then bend your elbows and lower your chest toward your hands. Press back to lockout.

Steeper lean equals harder rep. Scapular control matters more than the lean angle, so own the position before you turn up the difficulty.

6. Bent-Over Dumbbell Row

Most adults sit and look down all day. The bent-over row is the antidote. A horizontal pull that builds the posterior chain and counters everything your desk job does to your posture.

Hold a dumbbell in each hand, hinge forward at the hips with soft knees and a neutral spine. Adjustable dumbbell gym equipment lets you scale the load as you build strength. Let the dumbbells hang straight down. Pull them to your ribcage with your elbows tight to your sides, then control the way back down.

If you feel your lower back rounding, shorten the range, re-brace the core, and only lift weight you can move with a flat spine.

7. TRX Suspension Trainer™ Row

This is the most scalable pulling exercise in fitness. Adjust your foot position and you can dial the difficulty from "first day in the gym" to "I've been training for ten years."

Face the anchor, hold the handles with palms facing each other, and walk your feet forward until your body is at an angle. Brace your core into a plank. Pull your chest to the handles by driving your elbows back and squeezing your shoulder blades together, then control the way back down.

Suspension-style pulling tends to build strength, balance, and functional capacity faster than the same row done on a bench, because the unstable straps recruit your whole midline on every rep. Put another way, the Suspension Trainer™ row is doing more work than it looks like.

8. Renegade Row

The renegade row stacks an anti-rotation core challenge on top of a pulling pattern. One side rows while the other side keeps you from twisting toward the floor, which is closer to how real-world strength plays out.

Set up in a high plank position with a dumbbell in each hand, feet wider than hip-width for stability. Row one dumbbell to your ribs while keeping your hips square to the floor, then lower it under control and row the other side.

Real-world strength rarely happens with both feet planted and both hands free. This exercise teaches your body to produce force while staying stable.

9. Romanian Deadlift (RDL)

The hip hinge is the single most useful movement for protecting your lower back when you pick something up. Train it once and the way you bend over to grab a suitcase or a kid changes for the better.

Hold a dumbbell or kettlebell in each hand in front of your thighs, knees soft. Hinge back at the hips, sliding the weights close to your legs as you go. Keep a neutral spine the entire time. When you feel a stretch in your hamstrings, drive your hips forward to stand back up.

You should feel the stretch in your hamstrings, not your lower back. If your back is doing the work, you're squatting, not hinging.

10. Kettlebell Swing

The swing turns the hip hinge into an explosive pattern. It builds posterior-chain power that translates directly to running, jumping, sprinting, and picking heavy things up off the floor.

Stand with a kettlebell about a foot in front of you, feet just outside hip-width. Hinge forward, hike the bell back between your legs, then snap your hips forward to let the bell float to chest height. Let gravity do the return trip and absorb the load with your hips, not your lower back.

Heads up. People constantly turn the swing into a squat. The hips power the bell, not the knees.

11. Walking Lunge

The lunge is single-leg strength and balance that translates straight into walking, hiking, climbing stairs, and chasing kids around the yard. Most adults lose unilateral strength as they age, and the walking lunge is one of the best ways to keep it.

Take a long step forward with one leg. Lower your back knee toward the floor without slamming it down, keeping your front shin roughly vertical. Drive through your front heel to step the back leg through into the next lunge.

Want to load it up? Hold a dumbbell or a YBell in the goblet position at your chest. The added load makes your core work harder, too. Loaded lunges are where leg gym equipment earns its keep.

12. TRX Suspension Trainer™ Single-Leg Lunge

This one is brutal in the best way. You get unilateral strength, balance, and and hip mobility in a single move, and your rear leg has nowhere to hide.

Anchor the Suspension Trainer™ and hook one foot into the foot cradle behind you. Hop the front foot forward into a split stance. Lunge straight down by bending the front knee, keeping the chest tall, then drive through the front heel to stand.

Most adults lose single-leg strength before they lose anything else. This exercise trains it directly and doesn't let you cheat with the other leg.

13. Lateral Lunge

Almost every strength program ignores side-to-side movement, which is wild because that is where most non-contact injuries happen. The lateral lunge trains the frontal plane, builds hip strength, and improves your ability to change direction.

Stand tall, then take a wide step out to one side. Sit into that hip by bending the knee and pushing your hips back, keeping the opposite leg straight. Both toes stay pointed forward. Drive off the working leg to return to standing.

Keep your chest up, knee tracking over the working foot, and both feet flat on the floor through the rep.

14. Farmer's Carry

The farmer's carry is the simplest, most underrated functional move you can do. Grip strength, core stability, posture, and total-body endurance, all from picking up something heavy and walking.

Pick up a heavy dumbbell or kettlebell in each hand. Stand tall with shoulders pulled back and ribcage stacked over your hips. Walk for distance or time, keeping the chest up and core braced the entire way.

The same Harvard research noted above flags grip strength as a marker of overall health and longevity, which is one of the reasons strong, easy carries show up in everything from training rooms to assessments for healthy aging. Train it now with the right grip training equipment and your future self will thank you.

15. TRX RIP Trainer™ Rotational Chop

Most strength programs train you in straight lines and skip rotation entirely. The TRX RIP Trainer™ fills that gap with asymmetrical loading that mirrors real life. Golf swings, throwing, twisting to reach behind you in the car.

Anchor the resistance cord and grip the bar with one hand on each end. Stagger your stance with the working side away from the anchor. Drive through the back hip and chop the bar across your body, keeping your arms long and your core braced.

This one shows up in golf, baseball, tennis, and lacrosse training for a reason. Rotational power is hard to build with traditional dumbbells.

16. Plank

The plank is anti-extension core strength, which is a fancy way of saying it trains the muscles that keep your spine from caving under load. That stability is the foundation for every other exercise on this list, and the right abs training equipment helps you scale once bodyweight planks feel easy.

Set your forearms under your shoulders, elbows bent at 90 degrees. Step your feet back so your body forms a straight line from head to heels. Squeeze your glutes, brace your core, and tuck your ribcage down toward your hips.

Thirty seconds of a strict plank beats two minutes of a sagging plank. Quality over time, every time.

17. TRX Suspension Trainer™ Mountain Climber

This is the closer. It hits your core, your shoulders, and your cardiovascular system in one move, and the unstable straps force every stabilizer to wake up.

Anchor the Suspension Trainer™ and hook both feet into the foot cradles. Set up in a high plank position with your hands directly under your shoulders. Drive one knee at a time toward your chest, keeping your hips level and your core tight.

Speed it up for a conditioning finisher. Slow it down for strict core control. Both work.

How to Build These Exercises Into a Routine

You don't need to do all 17 every week. A simple three-day functional split covers every pattern and leaves room for recovery.

• Day 1 trains push, pull, and squat.

• Day 2 trains hinge, lunge, and carry.

• Day 3 hits rotation and a full-body finisher.

Pull 5 to 6 exercises per session from the list above, three sets of 8 to 12 reps for strength work, 30 to 45 minutes total. The right strength training equipment lets you progress the load as you adapt. Research from the National Institutes of Health supports training functional strength 2 to 3 times per week as the minimum for noticeable gains in strength and independence as you age.

If you want guided TRX functional training without thinking about it, the TRX Training Club™ app builds the workouts for you with the equipment you already own.

Functional Training Benefits

Functional training carries real, measurable benefits, and the best functional fitness workouts deliver results that go beyond what isolated lifting can offer.

• Real-world strength carryover. Train the patterns you use outside the gym and they get easier.

• Improved balance and reduced fall risk. The same research on functional training shows meaningful gains in balance, which matters more every year you age.

• Joint resilience. Multi-planar work builds stability in directions traditional lifting ignores.

• Time-efficient training. Compound movements train more muscle in less time, which is a gift for anyone trying to fit a real session into a real schedule.

• Scalability for any level. Bodyweight regressions and loaded progressions mean any room you have is the right room.

• Long-term independence. Functional fitness keeps people strong, mobile, and independent as they age, which is why it consistently shows up at the top of healthy-aging training recommendations.

This is what the TRX mission points at. Move better, grow stronger, live longer, and back it up with movement that transfers.

Common Mistakes to Avoid

A few quick traps that derail more functional training programs than anything else.

• Skipping the warm-up and mobility prep. Loaded patterns need a primed nervous system. Five minutes of dynamic prep beats five months of nagging injuries.

• Loading the pattern before you own the bodyweight version. If you can't do a clean bodyweight squat, the goblet squat won't fix you. It will hide the issue.

• Training only sagittal-plane work. Forward and back is half the picture. Skip lateral and rotational training and your body will let you know eventually.

• Treating functional training as cardio. Strength first, conditioning second. If you turn every session into a sweat-fest, you stop building strength.

Frequently Asked Questions

What are the 7 main functional movements?

Push, pull, squat, hinge, lunge, carry, and rotate. Every exercise in this guide maps to one of these patterns, and together they cover the way the human body is built to move.

What is a functional training exercise?

Any movement that trains your body for real-life tasks across multiple joints and planes of motion. Instead of isolating one muscle, it trains patterns like squatting, hinging, or carrying that you use outside the gym.

How often should I do functional training?

Three to four sessions per week is the sweet spot for most adults. That same NIH research on functional strength and aging supports 2 to 3 sessions per week as the minimum for meaningful gains in strength, balance, and independence.

Can beginners do functional training?

Yes. The TRX Suspension Trainer™ is the single best entry point because it scales to any fitness level. Adjust your foot position and the same exercise can challenge a first-timer or a Navy SEAL.

Start Your Functional Training Routine With TRX