WEEK 6 Archives

Prebiotic vs Probiotic and what it means for gut health

02
May

WEEK 6

Prebiotic vs. Probiotic: How to break down Gut Health

Mackenzie Rashid / 4 days
0
3 min read

Gut health is more than just a trend- it’s the foundation of your overall well-being. From digestion and immunity to brain function and mood, your gut plays a major role. That’s where prebiotics and probiotics come in. These two work together like a dream team to balance your microbiome and support a healthy body from within. But what exactly are they and why do you need both? Let’s break it down. What are Prebiotics? Prebiotics are types of dietary fibers your body can’t digest- but your good gut bacteria can. Think of them as fertilizer from your microbiome. They feed beneficial bacteria, helping them thrive and produce short-chain fatty acids like butyrate, acetate, and propionate, which fuel your gut lining and support your metabolism. Benefits of Prebiotics: What Are Probiotics? Probiotics are live bacteria found in certain foods and supplements that add to the population of healthy microbes in your gut. These are the “good guys” that help restore balance when things go off track- after antibiotics, stress, or a poor diet. Benefits of probiotics: Why you need Both Think of your guy like a garden. Prebiotics are the fertilizer, and probiotics are the seed. Without prebiotics, your probiotics won’t thrive. And without probiotics, you won’t get the diverse bacteria your gut needs. Eating a combination of both helps maintain a strong, resilient microbiome that supports long-term health. Top Prebiotic foods to add to your diet These are fiber-rich foods that fuel your good gut bugs: Tip: Eating prebiotic food raw when possible helps preserve their fiber content Top Probiotic Food to Try These foods contain live beneficial bacteria: Tip: Look for phrases like “live and active cultures” or “Naturally fermented” on labels. A healthy gut starts with what’s on your plate. Prebiotics feed your good bacteria, while probiotics bring them in and help them flourish. By incorporating both into your daily routine-from fiber-rich veggies to fermented foods- you’ll improve digestion, boost your immune system, and support a healthier, happier you. Want a gut-friendly routine? Start simple Sources: https://www.amazon.com/Coconut-Cult-Yogurt-Chocolate-Mousse/dp/B07XC8FCZ2 https://www.healthline.com/nutrition/19-best-prebiotic-foods https://www.health.harvard.edu/nutrition/prebiotics-understanding-their-role-in-gut-health https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065

02
May

WEEK 6

5 Ways Junk Food Can Make You More Stressed

Mackenzie Rashid / 4 days
0
3 min read

In today’s world, late-night work sessions, excessive screen time, and a fast-paced lifestyle seem to be the norm. When stress creeps in — often unnoticed — we instinctively reach for comfort: chips, cookies, pizza, or soda. But here’s the catch: while junk food might offer momentary relief, it can actually be fueling the fire of stress in your body and brain. Our expert explains how your go-to snacks could silently increase your anxiety and making it harder to cope with everyday pressures. Here are five surprising ways junk food may be making you more stressed: 1. Blood Sugar Spikes and Crashes Junk food is often packed with refined sugars and simple carbs, which cause your blood sugar to spike rapidly — giving you that temporary “high.” After all, this is quickly followed by a crash that can leave you feeling irritable, tired, and even more anxious than before. This rollercoaster affects not only your body but also your mind. 2. Disrupting Gut Health Altogether, your gut and brain are more connected than you think. Junk food, especially when high in processed fats and low in fiber, disrupts your gut microbiome — the colony of bacteria that plays a big role in regulating mood through the gut-brain axis. An imbalanced gut has been linked to increased inflammation and greater vulnerability to stress and depression. 3. Blocking Essential Nutrients Basically, when your diet is full of processed foods, it leaves little room for nutrient-dense meals. Junk food lacks the vitamins and minerals — like magnesium, B vitamins, and omega-3 fatty acids — that your body needs to manage stress. Meanwhile, deficiencies in these nutrients can impact your mood, energy levels, and overall mental resilience. 4. Triggering Inflammation Chronic stress already increases inflammation in the body, and junk food only adds fuel to the fire. Foods high in trans fats, sugars, and additives can trigger an inflammatory response, which has been associated with mood disorders and heightened stress sensitivity. 5. Disrupting Sleep Patterns Late-night snacking on salty or sugary junk food can interfere with your ability to fall and stay asleep. Poor sleep disrupts your body’s stress hormones — especially cortisol — which leads to feeling groggy, overwhelmed, and less able to handle daily challenges. In the same fashion, reaching for junk food when you’re stressed may feel good in the moment, it’s a short-term fix with long-term consequences. To better manage stress, try replacing processed snacks with whole foods that support mood and brain health — like nuts, leafy greens, berries, and complex carbs. A balanced, nutrient-rich diet isn’t just good for your physical health — it’s one of your strongest tools for emotional resilience. Sources: 5 Ways In Which Junk Food Can Make You More Stressed | HerZindagi Added sugar intake and its associations with incidence of seven different cardiovascular diseases in 69,705 Swedish men and women

02
May

WEEK 6

The Comeback: The Resurgence of Cow’s Milk

Mackenzie Rashid / 4 days
0
4 min read

Oat milk’s reign as the darling of dairy alternatives is waning, while cow’s milk is experiencing a surprising resurgence. After years of plant-based dominance, consumers are reevaluating their choices, leading to a notable shift back to traditional dairy. (Plant Milk Market Industry Forecast Report 2025-2034, with) The Decline of Oat Milk Once celebrated for its creamy texture and eco-friendly image, oat milk is facing a downturn. Sales have dipped by 1.8% over the past year, signaling a cooling interest among consumers . Critics point out that many oat milk products are ultra-processed and contain added sugars, challenging their healthful reputation . (Beyond Plant-Based: Trends Reshaping Alternative Milk – NIQ) The “Oatzempic Challenge” on TikTok, which promoted oat milk as a weight-loss aid, has also come under scrutiny. Health experts warn that such trends can be misleading and potentially harmful, contributing to the growing skepticism around oat milk’s benefits. The Resurgence of Cow’s Milk In contrast, cow’s milk is making a notable comeback. Whole milk consumption in the U.S. increased by 3.2% in 2024, marking only the second rise since the 1970s . This shift is driven by several factors: (Dairy milk, once maligned, is making a comeback – The Week) Looking Ahead The beverage landscape is evolving, with consumers seeking authenticity, nutritional value, and affordability. While oat milk and other plant-based alternatives will continue to have their place, the renewed interest in cow’s milk suggests a more balanced market moving forward. As dietary preferences continue to shift, it’s clear that both traditional and alternative milks will need to adapt, focusing on transparency, sustainability, and meeting the diverse needs of consumers. What This Means for Businesses This shift in consumer preference is a wake-up call for food and beverage companies. Brands that heavily invested in oat milk products may need to diversify or pivot. Coffee chains that once banked on the oat milk boom are already rebalancing menus to reintroduce or emphasize dairy options. Meanwhile, dairy producers, many of whom struggled during the plant-based wave, are seeing a resurgence in demand and an opportunity to rebrand milk as both nostalgic and nutritionally essential. Expect new marketing campaigns, updated packaging, and a flood of “back to basics” messaging aimed at winning over younger, health-conscious buyers. The Bigger Picture: Life and Culture This trend speaks to a larger cultural recalibration. In a post-pandemic world, people are prioritizing realness—real food, real ingredients, and less hype. The oat milk backlash isn’t just about nutrition; it’s about transparency, trust, and a growing distaste for food fads. Families are bringing back full-fat milk into kitchens. School meal programs are lobbying for its return. And in social circles, choosing cow’s milk is no longer taboo—it’s retro-cool. The pendulum is swinging, and with it comes a broader movement toward simplification and substance in daily life. Milk, it seems, is just the beginning. Here’s a protein-packed breakfast recipe using whole milk that’s both satisfying and easy to make: Creamy Scrambled Eggs & Cottage Cheese Bowl Serves: 1Protein: ~35g 🥚 Ingredients: 🍳 Directions: Tip: Serve with a slice of whole grain toast or half an avocado for extra fiber and healthy fats.

02
May

WEEK 6

Why Your Teen’s Sleep Matters More Than You Think: What Science Says and How You Can Help

Mackenzie Rashid / 4 days
0
3 min read

As parents, we often worry about our teens’ grades, moods, and screen time—but how often do we consider their sleep as the missing link? Recent research is shedding light on just how vital quality sleep is for teenagers, not only for their mental sharpness but also for their overall health and academic success. Sharper Minds Need Deeper, Quality Sleep A 2024 study published in The Guardian reports that teens who go to bed earlier and get more sleep show significantly sharper cognitive function than their peers who stay up late. Brain scans from the study revealed that adolescents who kept consistent and earlier bedtimes had better memory, decision-making skills, and emotional regulation. Sleep, it turns out, is not just about rest, it’s about brain maintenance. According to neuroscientists, sleep helps organize thoughts, clear out toxins, and prepare the brain for new learning the next day. The Technology Trap Unfortunately, screens are getting in the way. Newport Academy highlights how the blue light from phones and tablets delays melatonin production, making it harder for teens to fall asleep. Add in the social pressure and fear of missing out (FOMO), and many adolescents are scrolling into the early hours of the morning. Over time, this sleep deprivation adds up. Research on the negative effects of technology shows a strong link between excessive screen time and increased anxiety, mood swings, and even depressive symptoms in teens. It’s not just about lost sleep, technology use can reshape how teens feel and behave throughout the day. Growing Bodies, Changing Clocks Teenagers are in a critical stage of physical and emotional development, and their sleep needs are different from adults. The American Academy of Sleep Medicine recommends 8 to 10 hours of sleep per night for adolescents. During puberty, teens experience a natural shift in their internal clocks, making them biologically inclined to stay up later and sleep in longer. This shift, combined with early school start times and technology use, can result in chronic sleep debt. As hormones fluctuate and bodies grow, sufficient rest becomes even more crucial for regulating mood, supporting the immune system, and ensuring healthy brain development. The Lifestyle-Success Connection What’s the solution? It turns out that a holistic lifestyle approach works best. A study in Humanities and Social Sciences Communications underscores that healthy behaviors such as adequate sleep, physical activity, and time management, correlate strongly with academic performance in higher education. That means the habits teens build now can have long-term impacts on their success. Coachbit, an education and wellness platform, recommends four essential habits for better teen sleep: How Parents Can Help You don’t need to overhaul your teen’s life overnight. Start small: Teenagers are navigating a complex world, and quality sleep can be their secret weapon for managing stress, excelling in school, and staying emotionally balanced. By understanding the science and supporting smart sleep habits at home, you’re giving your teen more than rest, you’re giving them a stronger mind, healthier body, and better future.

Barbells Over Treadmills: Why Everyone’s Lifting Now

02
May

WEEK 6

Barbells Over Treadmills: Why Everyone’s Lifting Now

Mackenzie Rashid / 4 days
0
4 min read

For the better part of two decades, cardio was king. Treadmills, Zumba, spin bikes, and long-distance runs filled our weekly routines. The sweatier, the better – or so we thought! Today, a quiet revolution is happening in gyms and fitness studios around the world: strength training is taking center stage, and here are the benefits. In a recent article from The Guardian, experts report a notable shift – more people are swapping cardio sessions for weight racks. The appeal isn’t just aesthetic. While building muscle remains a major motivator, the benefits of resistance training now extend far beyond appearance. It’s about strength, longevity, and something many never expected: brain health. Beyond Muscles: What Weight Training Does for Your Brain Lifting weights doesn’t just strengthen your body – it strengthens your mind. A recent Medical News Today article details how resistance training may reduce the risk of cognitive decline, dementia, and Alzheimer’s disease. In one clinical study, older adults who engaged in regular weight training showed improved memory function and delayed brain degeneration compared to those who didn’t. Researchers believe this is partly due to increased blood flow to the brain and the release of brain-derived neurotrophic factor (BDNF), a chemical that supports the growth of new neurons. Additionally, strength training benefits include reduced inflammation, improved insulin sensitivity, and better sleep – and it’s clear that weightlifting does more than tone your biceps. As we age, these effects become even more crucial. Maintaining muscle mass can mean the difference between independence and reliance. In fact, age-related muscle loss (called sarcopenia) is now being seen as a major risk factor for cognitive issues later in life. Resistance training slows that decline, giving us not just more years – but more quality years. The New Standard: Function Over Fat Burn In a YouTube breakdown by Jeremy Ethier, he explains how weight training can actually support – not replace – cardio goals. Contrary to popular belief, lifting weights can improve your cardiovascular health, boost metabolism, and help you burn more fat at rest. This is known as the afterburn or excess post-exercise oxygen consumption (EPOC) – a metabolic boost that cardio alone doesn’t always deliver. And it’s not just bodybuilders or athletes. As shown in another video, resistance training is one of the most important longevity tools we have. For women, in particular, lifting is key to preserving bone density, reducing the risk of fractures, and staying strong and functional as the body ages. Creators are emphasizing strength training’s superiority in quick, compelling clips – such as this one, which humorously compares endless cardio to the efficiency and long-term payoff of lifting. Lifting for Life: What This Looks Like in Practice You don’t need to be a gym rat or lift huge weights to reap the benefits. Two to three strength sessions a week using bodyweight, resistance bands, dumbbells, or machines can dramatically shift your energy levels, metabolism, posture, and mental clarity. If you’re new to lifting: And no, you won’t “bulk up” overnight – that myth has long been debunked. What you will gain is confidence, stability, and energy that lasts far beyond the gym. The Takeaway: Strength Training Is the Future This isn’t about cardio vs. weights – it’s about understanding the life-enhancing power of resistance training. Cardio still has its place, especially for heart and lung health. But weight training offers a more comprehensive return on your effort: strength, protection, and longevity. So the next time you step into a gym, consider skipping the treadmill and heading for the squat rack. Your body, and your brain – will thank you.

02
May

WEEK 6

The Tracy Anderson Method: A $900 Workout NYC Influencers Won’t Stop Raving About

Mackenzie Rashid / 4 days
0
4 min read

If your “For You” page is filled with clips of women “dancing” in dimly lit studios — glowy skin, abs of steel, and tiny 3-pound weights in tow — then you’ve already witnessed The Tracy Anderson effect. Whether you realized it or not. The Tracy Anderson Method is a boutique fitness empire built by celebrity trainer Tracy Anderson. It’s long been a favorite of Hollywood elites like Gwyneth Paltrow, Jennifer Lopez, and Victoria Beckham. Lately, it’s become a full-blown obsession among New York City influencers. Creators like Brigette Pheloung (@AcquiredStyle) and Halley Kate are leading the charge — posting class snippets, praising the results, and sporting her minimalist workout gear like a badge of honor. But with a monthly price tag of up to $900 (yes, really), you have to ask: what’s really happening behind those candlelit, sweat-drenched studio walls? What Is the Tracy Anderson Method? Founded over 20 years ago, Tracy’s method blends dance cardio, sculpting, and high-rep/low-weight resistance work. The movements are small, precise, and choreographed — all designed to target what she calls “accessory muscles.” Unlike other programs, Tracy is anti-treadmill and doesn’t believe in heavy lifting. Her goal is long, lean, balanced muscles through constant motion and isolation. No bulk. The workouts look like a mix of ballet, Pilates, and rehab. But don’t let the slow moves fool you — it’s hard. Really hard. PopSugar described it as a workout that leaves even seasoned athletes sore for days. There are no mirrors, no live instructors, and minimal cues. Just Tracy on a screen, moving silently, while you follow along like a backup dancer. It feels disorienting at first — but that’s the point. It’s about listening to your body, not watching your reflection. The NYC Influencer Takeover Influencers in NYC have adopted Tracy Anderson as their go-to fitness routine. On TikTok and Instagram, you’ll see captions like: But it’s not just the workout they love — it’s the aesthetic. Picture warm lighting, candles flickering, curated playlists, and matching socks and arm weights. It’s more than a class. It’s a lifestyle. A vibe. A cult. Meanwhile, Reddit users remain skeptical. Threads critique the $900 price tag and vague science. Still, many admit: the aesthetic is on point, and the results are real. So, Is It Worth $900/Month? That depends on what you’re looking for. A Tracy Anderson “Flagship” studio membership can cost up to $900/month. That includes live classes, nutrition guidance, and access to exclusive equipment. Want to try it at home? Online streaming is $90/month — cheaper, but still pricey compared to other programs. For most clients, though, it’s not just about exercise. It’s about ritual. Exclusivity. Buying into a full lifestyle. In an interview with Marie Claire, Tracy explains that her method is about more than movement — it’s about empowerment, healing, and reconnecting with your body. Whether you think it’s brilliant marketing or real wellness, one thing is clear: Tracy Anderson has cracked the code on aspirational fitness. Final Thoughts In NYC, workouts often double as status symbols. Tracy Anderson’s method is now the Birkin bag of fitness — exclusive, mysterious, and constantly talked about. Love it or question it, there’s no denying the brand is as much about identity as it is about sweat. So next time you scroll past a candlelit, micro-movement workout with a cryptic caption and glowing review — know that Tracy’s likely behind it. And the obsession? It’s only getting stronger.