The Three-Hour Rule: Why Closing Your Eating Window Before Bed Changes Your Night
Finishing your last meal at least three hours before sleep may improve overnight blood pressure, heart rate and glucose handling, even without losing weight.
Coffee, Your Gut, and Your Brain: What the New Microbiome Evidence Actually Shows
A 2026 randomized study suggests some of coffee’s effects on attention and memory run through the gut microbiome; here is what holds up and what to do with it.
The Minimum Effective Dose of Strength Training: What Two Sessions a Week Actually Buys You
Two well-run strength sessions a week capture most of the muscle, strength, and mortality benefit; here is what the meta-analyses show and how to apply it.