These scenarios are all too common, and some can even be signs of an unhealthy relationship with exercise. While there is a perception that the benefits of exercise only come with long hours spent at the gym, in reality, science and experts say otherwise.

“A lot of people associate hours at the gym with a ‘good’ workout and trust me, I was once there. The old me would feel guilty for not meeting that benchmark and it wasn’t a healthy place to be. The reality is you don’t really need much time or equipment to accomplish an effective workout,” explains celebrity fitness trainer and Founder of The Sculpt Society, Megan Roup, who offers “quickie” workouts on The Sculpt Society app.

Find out more about the science behind shorter workouts and how to use them to your advantage.

What are Micro Workouts?

Micro workouts are simply shorter, less time-consuming workouts (think: 10 minutes vs 60 minutes.) While they can be more intense than longer, steady-state workouts, they don’t have to be. They can be done on their own or you can add a few together throughout the day.

While many people correlate time with results, micro workouts done the right way can produce the results you want while building your endurance in the process, says Dr. Robin B, Pharm D., NASM-CPT.

The Benefits of Micro Workouts

The U.S. Department of Health and Human Services’ most recent Physical Activity Guidelines for Americans recommends that adults get 150 minutes of moderate-intensity physical activity, like brisk walking, and 2 days of muscle-strengthening activity a week. If you’re doing vigorous-intensity aerobic activity, like running, that recommendation comes down to 75 minutes. You can also do a mix of intensities to reach your aerobic goal. The American Heart Association goes even further to say you can gain more benefits by being active for 300 minutes weekly.

What these guidelines don’t tell you is just how, exactly, you need to get that exercise in. Fortunately, scientists have been exploring this more, and the research may surprise you. These are just some of the incredible benefits of micro workouts.

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Shorter Workouts Help You Keep a Routine And Lose Weight

Researchers wanted to determine if the length of exercise sessions played a role in how likely people were to stick to their workout routines. They instructed two groups of women to exercise 5 days per week over 20 weeks, steadily increasing from 20 minutes to 40 minutes per day. Group A performed the exercise in one session, while group B broke it up into 10-minute chunks throughout their day. The group who did multiple shorter sessions per day reported exercising on more days and for longer in total than the group instructed to do longer sessions. Group B also reported slightly greater weight loss.

Micro Workouts Fit Busy Schedules

Time crunched? Micro workouts are a great solution. If you struggle to find a 30-minute block of time in your schedule for a workout, you can break it up into three 10-minute sessions—one in the morning, one on your lunch break, and one after your workday.   

“Consistently fitting in 10-minute workouts throughout the week are just as, or more, impactful than spending an hour at the gym once a week,” says Roup. “They really give you the freedom to have a flexible schedule and take the stress out of having to figure out when you can make time for movement,” she adds.

You’ll Make Your Muscles Happier

To test whether arm strength could be built through a little bit of daily activity versus a longer strength session, researchers conducted a four-week study. One group of participants did six biceps curls a day for five days a week, while the other did the same number of biceps curls in a single day, once a week. The study, which appeared in the August 2022 issue of the Scandinavian Journal of Medicine & Science in Sports found the group that spread their exercise out throughout the week increased their strength by more than 10 percent and saw an increase in muscle thickness similar to the group doing all of their reps on one day. Meanwhile, the group doing their work all in one day did not show an increase in strength. The researchers say this indicates that muscles prefer to be stimulated more frequently.

You May Be Motivated to Move More

If a lack of motivation is keeping you from exercising, micro workouts could be the perfect solution for you. Not only do they take less commitment, but after you do one, the momentum may compel you to keep going.

“I love that once I commit to one 10-minute quickie, and I’ve completed that program, I usually feel motivated and energized to stack on another 10 minutes of movement,” says Roup. “I’m a firm believer in committing to less, to show up more.”

Micro Workouts Benefit Your Heart Health

Micro workouts don’t have to be high-intensity, but they can be a great opportunity to implement HIIT (high-intensity interval training) into your routine and boost your heart health in the process.

“Micro workouts are super beneficial for your heart health,” explains Dr. Robin. “You are able to reach an optimal heart rate quickly in your workout, which helps your cardiovascular system,” she says. 

HIIT allows you to work harder for shorter periods of time instead of doing long, steady-state cardio to reap the same heart health benefits. “This is actually my preferred style of training and the one I teach as a coach on the Ladder app,” she says.

How to Get Started with Microworkouts

While micro workouts can be especially beneficial for busy professionals or time-crunched moms, they can benefit anyone who is looking to switch up their workout routine.

“If you have a great traditional exercise regimen that you love, you can add micro workouts in addition or supplement times that you miss your normal routine,” says Dr. Robin. She recommends using micro workouts to help limit your sedentary minutes, even if that means just running in place.

Both Roup and Dr. Roin recommend trying to get a micro workout in first thing in the morning. “If you are just starting out and trying to build a routine, I would think less about hitting certain exercise guidelines and focus more on showing up consistently to move your body so that you’re building a habit,” says Roup. 

Roup also recommends making sure you work your whole body throughout the course of your micro workouts. “My approach is always full body, so if you did a quickie abs workout one day, the next day try and mix it up to a different body part,” she says.

3 Micro workouts to Try

Ready to get started? Check out these ideas from Roup and Dr. Robin below.

Lower Body Quickie

Roup loves this quickie combo below. Start in tabletop position with hands under shoulders and knees in line with hips:

1. Right leg is straight back at hip height. Tap the floor and lift back up to hip height. Squeezing your glute, engaging your core and lifting out of your shoulders.  Do 12 reps.
2. Bend right leg into fire hydrant, pulling knee into your right shoulder and kicking straight back. Do 12 reps.
3. Straight leg at hip height – pulse leg up and down an inch. Do 12 reps. Repeat the circuit 2-3 rounds on right side. Switch sides; repeat.

Try Tabata

Tabata training is super helpful to make the most out of micro workouts,” says Dr. Robin. Tabata is a type of interval training that involves doing 8 rounds of 20 seconds of work followed by 10 seconds of rest. Each Tabata lasts 4 minutes. You can choose just one exercise per round or alternate between two exercises. Want to make it harder? “I try to manipulate my workout-to-rest ratio each round of each circuit,” explains Dr. B. “Meaning, I may start 1:1 doing 30 seconds on then 30 seconds off, then next round switch 30 seconds on and 15 seconds off. It gets more and more intense and you leave feeling great!” Choose from any of the bodyweight exercises below:

• Bodyweight squat
• Squat jump
• Reverse lunge
• Side lunge
• Plank to pike
• Burpees
• Glute bridges
• Mountain climbers
• Pushups
• Triceps dips

Mini-Circuit Workout

Dr. Robin’s go-to for an easy micro workout is a brief warm-up followed by two circuits of three rounds each. Each circuit should have 2-3 exercises. Perform 8-10 reps of each exercise. Choose from any of the exercises above.

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With stress and burnout at an all-time high, everyone could use a little self-care. And what better time to encourage your loved ones to give themselves some TLC than the holiday season? Self-care looks different for everyone: For some, it’s spending extra time baking delicious treats. For others, it could be as simple as remembering to take your daily vitamins to support a happier, healthier lifestyle.

We know it can be hard to narrow down all of the options out there, which is why we rounded up the 17 best self-care gifts. We included options for everyone on your list—from your partner to your brother to the little ones in your life. (And maybe add an extra one for yourself!) 

Keep reading to see our favorite self-care gifts, below. 

Self-Care Gifts for Everyone on Your List

HUM Nutrition Gummy Vault, $38

We’re suckers for good packaging, so gifting this Gummy Vault—a Sephora exclusive—of our much-loved vegan gummies is a must this year! The Vault includes a full-size Hair Sweet Hair, our hair growth gummy, and mini sizes of our Boost Sweet Boost immune gummy, Glow Sweet Glow hyaluronic acid gummy, and Calm Sweet Calm, our ashwagandha gummy for stress management. Added plus: The mini sizes are perfect for holiday travel.

Laneige Midnight Minis Lip Sleeping Mask Set, $19

The one body part everyone seems to forget about giving some TLC? Your lips! That’s why these lip sleeping masks in five different flavors feel so luxe! The super hydrating masks are perfect for combatting chapped winter lips using ingredients like Murumuru seed and Shea butter.

HUM Nutrition Calm Sweet Calm Gummies, $30

Everyone on your list could use some calm during the holiday season (and beyond). Calm Sweet Calm features ashwagandha and l-theanine to reduce symptoms of stress and promote relaxation. Bundle this with any of the other items from this list for the perfect self-care gift!

Hugimals Weighted Stuffed Animal, $64

The biggest act of self care might possibly be sleep. A good night’s sleep is directly linked to physical and mental well-being. Help encourage more restful nights (and better, more productive days) by gifting this weighted stuffed animal. It provides the sensation of “hugging” you back, lowering stress levels, increasing feelings of calmness, and promoting better sleep. They’re perfect for anyone—from kids to adults.

Kate McLeod Sleep Pebble Bath & Shower Oil, $48

Set yourself up for a restful night’s sleep with these bath and shower pebbles. They’re made with nourishing cocoa butter, plant-based oils, and natural exfoliants to help rejuvenate and relax the body. But the secret, sleep-supporting ingredient? Lavender, which research has shown improves sleep quality. Plus, these pebbles come in a refillable container, making them a sustainable self-care gift.

Cadence Days of the Week Capsules, $88

Taking your supplements daily is the best way to see and feel the results you’re looking for, but everyone can forget from time to time. Those who struggle to keep a routine will never miss a day with these days-of-the-week capsules that are perfectly sized for your daily supplements. The magnetized capsules stick together for easy travel and can be configured any way you want. Choose from 14 different colors.

Collage Activity Book, $20

Coloring can be meditative and reduce stress, research shows, but for those that like to live life outside the lines, this collage activity book can be an exercise in mindfulness. It features over 1500 images to cut out and use to create quirky collages. Appropriate for adults and kids alike, the only thing miss is a glue stick.

Papier Meal Planning Notebook, $20

Eating delicious, home-cooked meals is the ultimate act of self-care, but meal planning can be time-consuming and take some extra effort. Make things easier (and aesthetically pleasing) with this meal planner that includes space to write out three meals a day and create a grocery list to match. Your recipient will never miss an ingredient again! 

Olive & June The Mani System, $55

Sometimes self care is all about slowing down. If your friend or family member is beauty-obsessed, they’ll love this manicure kit. It comes with everything they need to achieve a salon-worthy mani from the comfort of their own home: non-toxic nail polish, nail clippers, a nail buffer, cuticle serum, nail polish remover, a clean-up brush, and a shiny top coat.

Looking for a self-care gift for a little one in your life? Try the Super Smalls Kids Self-Care Nail Kit ($36). It’s fully stocked with everything they need to paint their dream manicure—all in miniature size (we can’t handle how cute it is!).

The Sill Best Sellers Duo, $120

Seasoned plant parents and newbies alike will love this stunning plant duo. It comes with two medium-sized plants in chic, minimalist planters (you can choose the colors you think your loved one would like best). The first plant is a monstera, which will thrive in sunny spots and transform any space into a tropical jungle. The second, a snake plant, is one of the best house plants for air quality and can thrive in any kind of environment.

Dame Aer, $95

Who says self-care can’t be sexy? In fact, there are tons of health benefits of masturbating—from improved mood and sleep to increased self-worth to a more regulated nervous system. We know gifting a sex toy might only work for a *specific* person, but this best-selling suction toy will help any of your loved ones love themselves fully. 

Theragun Mini, $179 

Can confirm: Self-massage is good for your body, mind, and soul. This mini massage gun is perfect for fitness folk who are always complaining about knots and post-workout soreness. Just having it on hand is the perfect reminder to give your muscles the workout recovery and rest they deserve. The mini-size is also ideal for packing in a gym bag or carry-on.

Our Place Bakeware Set, $195

There’s a reason stress-baking is so popular. Psychologically, baking engages all of your senses (touch, smell, taste, sight, and sound), forcing you into the present. Read: There’s no time for any anxiety-ridden thoughts or worries to overtake your focus. Plus, the reward of delicious baked goods releases feel-good chemicals in the brain. This chic bakeware set has five multitasking items (goodbye, cabinet clutter) to help your friend or family member bake away the stress of the day.

Vitruvi Essential Oil Diffuser, $182

Aromatherapy has been proven to help with anxiety and improve sleep. Give your loved one the gift of a good-smelling space with this essential oil diffuser. It gently disperses essential oil throughout the day (with options of a four-hour or eight-hour run times) and sets a calming mood with warm LED light. The best part? It’s cordless, so you can move it throughout your home to make sure the scent reaches every corner.

Silk Pillowcase Duo, $125

Help your loved one practice self care in their sleep with this luxe silk pillowcase duo. Cotton pillowcases typically draw out moisture from hair and skin—leaving your complexion and your tresses feeling dry and dehydrated in the morning. This gentle fabric reduces friction on the face (bye, bye fine lines) and helps to retain moisture so your friend or family member will wake up with shining hair and glowing skin.

Beast Health Blender, $132

Anyone on social media right now will have already eyed this visually-appealing and minimalist personal blender. Believe the hype. The Beast blends smoothies quickly and efficiently and includes a storage lid, drinking lid, and carry cap so you can blend and go. We’re gifting it with a pouch of HUM’s Core Strength, our plant-based vanilla protein powder. It makes the perfect present for the college students, apartment dwellers, and commuters on your list.

Calpak Luka Duffel, $120

If your friend is always on-the-go, this duffel bag can help keep them organized (read: reduce worries about forgetting necessary items). It comes with compartments for just about everything: a spare pair of shoes, phone, wallet, food—whatever your loved one needs to get through their busy schedule. Plus, it slides right onto any suitcase, which means it’s perfect for any last-minute, self-care vacations.

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The terms breathwork and meditation can feel daunting. While they’re worthy, science-backed practices that are great additions to your stress reduction toolkit, learning something new can feel hard. But I’m going to let you in on a little secret: You don’t need an app, class, or teacher to get started right now. Seriously.

Years ago, a certified health coach taught me an easy breathing exercise that I’ve been using ever since for situational anxiety. I’ve found it particularly helpful for calming my nervous system when I’m sitting in traffic on the way to the airport, before a performance, or before trying something new and scary. If you add one mindfulness exercise to your routine, make it 4-7-8 breathing.

What is The 4-7-8 Breathing Method?

The 4-7-8 breathing method is a breathwork technique popularized by integrative medicine practitioner Andrew Weil, MD and inspired by yogic pranayama breathing. It involves changing your natural breathing pattern to consciously inhale and exhale at a specific ratio. According to Dr. Weil, this technique, when practiced regularly, can lower heart rate and blood pressure, improve digestion, and help with anxiety.

As with other breathwork, the idea is to activate your parasympathetic nervous system and calm down the fight-or-flight response you feel when you’re stressed, anxious, or overstimulated. When the parasympathetic nervous system, or rest-and-digest system, is activated you’ll feel your heart rate and breathing slow down and any butterflies you feel in your stomach will ease.

How to Do 4-7-8 Breathing

You can do 4-7-8 breathing method whenever and wherever you are, in any position that works for you by following these easy steps:

1. Inhale through your nose for a nice and slow count of four.
2. With your lungs expanded, hold for a count of seven.
3. Exhale through your mouth for an even count of eight.

That’s it! Repeat this exercise for 3-4 more cycles. You can use it as frequently as you need throughout your day.

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Dr. Weil recommends placing the tip of your tongue right where your teeth and pallet meet as you inhale and making a “whoosh” sound while you exhale. If that’s not comfortable for you, you can modify it.

You can also make the practice your own by closing your eyes, sitting in a comfortable position, or lying down. While I like using this exercise as stressful situations arise, you can also incorporate it into your everyday routine, such as before you go to bed. (In fact, it may even calm your body down so you can fall asleep faster.)

Benefits of 4-7-8 Breathing

While there haven’t been studies conducted on the effectiveness of this breathing pattern specifically, there is research to back up the benefits of breathwork.

A 2018 literature review of 15 studies on the effects of slow breathing techniques (defined as less than 10 breaths per minute) found the practice increased heart rate variability, which can be an indicator of a balanced nervous system. Other measures indicated increased comfort, relaxation, pleasantness, vigor and alertness, and reduced symptoms of arousal, anxiety, depression, anger, and confusion.

While you can still experience an immediate benefit without a long-term practice, when people were randomly assigned to either 20 sessions of breathwork over eight weeks or a control group, those that practiced deep breathing at a respiratory rate of 4 breaths/min (which equate to roughly three cycles of 4-7-8 breathing) improved their sustained attention and reduced levels of cortisol, the stress hormone.

A July 2020 study out of Yale even found that breathing exercises may be more effective at reducing stress than mindfulness-based stress reduction or emotional intelligence training. So, if you’re not big on meditation anyway, the 4-7-8 breathing technique could be a great tool for you.

More Breathwork Techniques to Try

Of course, 4-7-8 breathing isn’t the only way to practice breathwork. There are tons of other breathing exercises you can try if you like to switch things up or find that this one isn’t the right one for you.

Shanila Sattar, founder of Flow Breathwork Facilitator Training and author of Breathe, actually recommends a variation called 6-7-8 breathing, which involves a longer inhale. The trick here is that Sattar uses seconds rather than “counts,” so if you prefer a more precise method, you may like her hack. 

“The body needs a full inhalation (which 6 seconds of breath gives) in order to be able to release CO2 in an effective way, by exhaling for 8 seconds,” she explains. “Equalizing the length of inhales and exhales reduces excess CO2 build up in the cells and prevents rushing through the 8-second exhale,” she says. 

If you rush your exhale, you could unwittingly activate the sympathetic nervous system, which and can lead to hyperarousal. Whether you’re trying the 4-7-8 breath or 6-7-8 breath, the trick is not to rush.

“This breathwork technique helps relax the body into a parasympathetic state, relieve stress, calm thoughts, improve concentration and focus, and slow down anxious responses,” explains Sattar.

4-7-8 Breathing Method FAQs

What is the 4-7-8 breathing method?

The 4-7-8 breathing method is a technique where you inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds to promote relaxation and reduce stress.

How do I practice 4-7-8 breathing?

Inhale through your nose for 4 seconds, hold your breath for 7 seconds, then exhale slowly through your mouth for 8 seconds. Repeat this cycle 3-4 times.

Can 4-7-8 breathing help with anxiety?

Yes, it activates the parasympathetic nervous system, which can help reduce feelings of anxiety and stress by calming the body.

How often should I practice 4-7-8 breathing?

You can practice 4-7-8 breathing as often as needed throughout the day, especially during stressful situations or before bed to aid sleep.

Does the 4-7-8 method have any scientific backing?

While studies on 4-7-8 breathing specifically are limited, research supports the benefits of deep breathing techniques in reducing stress and improving heart rate variability.

Looking for more? Check out another easy breathing technique we love, call square breathing, or box breathing.

The post The 4-7-8 Breathing Method Can Help You Ease Travel Stress, Stat appeared first on HUM Nutrition Blog.

Nothing can ruin a good meal quite like bloat. Unfortunately, it’s all too common—around one in five healthy individuals report bloating, according to the World Journal of Gastroenterology. 

Bloating can also be accompanied by distension, or physical swelling of the belly that can sometimes be painful. 

Pain, annoyance, embarrassment—they’re all good reasons to want to beat bloat. It’s no surprise then that Flatter Me, HUM’s digestive enzyme supplement, has been a customer favorite ever since its launch. 

Flatter Me helps to break down the protein, carbs, fiber, lactose, and fats in food. It also helps to optimize the digestive process and support nutrient absorption. All of this can help to reduce bloating.

Here’s why: If your body does not properly digest your food—which includes being broken down by digestive enzymes—undigested pieces of food can pass to the large intestine causing issues like gas and bloating. This can also mean you’re missing out on key nutrients from your food.

Flatter Me’s standout ingredients for healthy digestion are:

• 18 full-spectrum enzymes
• Ginger root
• Peppermint leaf
• Fennel seed

Specifically, alpha galactosidase breaks down the linkages in fibers and is especially beneficial for digesting high-fiber foods like beans and other foods high in FODMAPs, explains Jennifer Martin-Biggers, PhD, MS, RDN, the VP of scientific affairs and education at HUM Nutrition. “Lactase also helps to break down lactose,” she says. “Some people may have mild discomfort from time to time with dairy foods and this may help.”

But just how good is it really? We put Flatter Me to the test in a double-blind placebo-controlled clinical trial and the results surprised even us.

“This is the first randomized controlled clinical study of a commercially available product that targets bloating with a broad spectrum digestive enzyme product in people with recurrent bloating and indigestion but no diagnosed medical issue that may be causing it,” says Dr. Martin-Biggers.

Find out how Flatter Me fared.

How the Study Worked

20 healthy women ages 18 to 45 years old with self-reported bloating or stomach distension at least once daily after eating meals participated in a randomized, placebo-controlled crossover clinical study. 

We worked with an independent, third-party clinical research lab in California to ensure there was no bias. The research lab adhered to clinical research ethical and legal requirements. To ensure that a clinical study is conducted ethically, an independent ethics committee, called an Institutional Review Board (IRB), reviewed the study plans to make sure it was safe and designed according to research standards.

Study participants visited the lab on two separate occasions (one to two weeks apart) after an overnight fast. During both visits, they completed a baseline survey and took baseline waist measurements. Then they ate a test meal of cheese pizza and consumed either Flatter Me or the placebo right before consuming the test meal. Both visits were blinded, so the participants did not know which visit they took the Flatter Me and which visit they took the placebo.

Wondering why we went with cheese pizza? “We wanted to choose a food that could be easily replicated with people coming into the lab on different days and was made the same way,” says Dr. Martin-Biggers. “We also wanted a product that had all of the nutrients that Flatter Me targets— cheese pizza has carbs, protein, fiber, fat, and lactose. It’s also a common bloating culprit for some people,” she explains.

Following the meal and assigned supplement, participants answered survey questions and had their waist circumference measured 30 and 90 minutes after eating. The waist circumference measurement assessed for distension and bloating at both stages. The survey questions focused on commonly experienced negative symptoms associated with gastrointestinal health.

Result Highlights

After only one use…

• 80% of participants had less bloating when they took Flatter Me compared to a placebo.
• On average, participants experienced 0 .57 inches and as much as 2.06 inches less stomach bloating after a meal compared to taking a placebo (after only one use).
• Participants were significantly more likely to want to continue taking Flatter Me compared to the placebo.
• 65% of participants felt less stomach discomfort after eating a meal compared to how they normally feel.
• 55% of participants felt less gassy than normal when taking Flatter Me.
• 55% of participants felt Flatter Me helped them digest better.

*Based on a crossover clinical study of 20 participants who took Flatter Me once with a test meal and a placebo once with an identical test meal, as assessed by waist circumference measurements.

“We saw a quantifiable difference between the bloating people experienced when they took either Flatter Me or the placebo pill with a meal,” explains Dr. Martin-Biggers. “It was very exciting to see numbers from measured bloating and distention to support how people were feeling.”

Why Take A Digestive Enzyme?

“If someone is experiencing digestive upset, like indigestion, gas, or bloating after meals, they should consider taking a digestive enzyme,” says Dr. Martin-Biggers.

“Your body may not be producing enough enzymes or you may benefit from the soothing herbal blend to calm indigestion. Or you may just need a little boost to break down your foods to help reduce occasional bloating that some foods may cause,” she explains. (Learn more about how digestive enzymes work to help break down food.)

There can be many causes of bloating, so if you’re concerned you may have a medical condition or your digestive discomfort is accompanied by other symptoms, consult with your physician before taking a digestive enzyme. 

How to Get Started with HUM’s Flatter Me

Flatter Me can be taken daily before your two largest meals of the day or can be taken one off before eating a larger or more rich meal. “Many people benefit from taking it regularly for relief to help with recurrent bloating from meals,” advises Dr. Martin-Biggers. Just remember: Make sure to take it with food so it can get to work!

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You probably give a lot of thought to what’s in your supplements—vitamin D to support your immune system and mood, a probiotic for balanced gut health, maybe an ashwagandha gummy to help manage stress. But what’s not in your supplement is just as important. 

Many vitamin and supplement manufacturers use fillers, artificial ingredients, and chemicals to reduce cost and to make products that appeal to the senses, whether that’s the look, taste, or smell of the product. Supplements also contain other ingredients that help with the manufacturing, stability, and appearance of the finished product, explains HUM Nutrition’s VP of Scientific Affairs and Education, Jennifer Martin-Biggers, PhD, MS, RD. “These other ingredients are often very necessary and serve key functions to make sure powders don’t clump, pills don’t crumble, capsules don’t smell, just to name a few,” she says.

While not every extra ingredient found in your supplement is inherently bad, several pose health risks. “Some ingredients that may be used for these functions don’t have a great scientific track record,” Dr. Martin-Biggers explains. At HUM Nutrition, we consciously choose to formulate without certain ingredients—the Tricky 12—that we think are bad for you and are often banned in other countries or do not meet our standards of safety and quality. 

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How HUM Developed the Tricky 12

“We carefully evaluated our products and the types of ingredients we wanted to exclude to create our Tricky 12 list,” says Dr. Martin-Biggers.

If there is any doubt about the safety of an ingredient, we formulate without it. We believe it is our responsibility to ensure that only good-for-you ingredients are in the supplements you consume.

For that reason, we never formulated with things like titanium dioxide, for example, which is currently banned by the European Union.

“We are also committed to scientific research and standards to ensure the safety and efficacy of our products above and beyond what is considered basic requirements in our industry,” says Dr. Martin-Biggers.

(Psst: You won’t find ingredients like gluten, dairy, or other allergens on this list. We conduct separate testing for these through independent lab testing to ensure those are not found as contaminants in our products. You can always find this info listed on our website. All of our products are also Clean Label Project-certified, so they’re rigorously tested for contaminants like lead, mercury, and glyphosate.)

HUM Nutrition’s Tricky 12

If you’re looking for a specific list of ingredients to avoid in supplements, these are the ones we skip when making all of our vitamins and supplements.

1. Titanium Dioxide

Titanium dioxide is frequently used by supplement manufacturers to make pills or capsules appear whiter. However, in 2021, the EFSA published an opinion deeming titanium dioxide unsafe due to concerns of genotoxicity following a safety evaluation of titanium dioxide, especially as it may accumulate in the body. They noted that based on the evidence, there are many uncertainties and concerns about titanium dioxide to warrant its removal from safe use in foods. The ingredient has since been banned for use in the entire European Union.

2. Artificial Colors

All colors added to foods are specifically approved by the FDA, including synthetic and natural color sources. However, in a 2022 peer-reviewed publication, researchers found that Red 40, a dye popular in supplements and other foodstuffs, has the potential to directly disturb your gut microbiome and hormone production. Additionally, a 2013 toxicology review of nine artificial colors in that group showed health concerns varying from cancer-causing activity and hypersensitivity reactions to genotoxicity, or DNA or chromosomal damage, which includes birth defects. The review also identified an absence of independent testing and regulatory protocols to assess the safety of food dyes. We choose not to formulate with these, but if you’re looking at labels for other products, steer clear of these names: FD&C Blue No.1, FD&C Blue No.2, FD&C Green No. 3, Orange B, Citrus Red No. 2, FD&C Red No. 3, FD&C Red No. 40, FD&C Yellow No.5, and FD&C Yellow No. C.

3. Artificial Preservatives

Food preservatives are also specifically approved by the FDA, but we skip them. A scientific review of popular artificial food additives, including preservatives, found that non-nutritive additives can have adverse health effects including weight gain and altered gut microbiota.

4. Artificial Sweeteners

When it comes to artificial sweeteners like aspartame, sucralose, saccharin, acesulfame-K, and neotame, there is a lack of consensus in the scientific literature regarding the safety and benefits of using artificial sweeteners. Previously studied benefits of artificial sweeteners have been invalidated or challenged by recent research that links artificial sweeteners to adverse health effects, including impaired gut health.

5. Artificial Flavors

Similar to artificial preservatives, research has shown the potential for negative health effects of artificial flavors. Luckily, if you’re reading the back of a label, artificial flavors are easily spotted: Any flavors that are not listed as “natural flavors” or have the designation of “natural” are artificial.

6. High Fructose Corn Syrup

There is a lack of consensus in the literature regarding the safety of high fructose corn syrup, a sugar-based sweetener, but the research on sugar is clear: consuming too much added sugar is linked with weight gain, diabetes, high blood pressure, and more. The CDC recommends consuming less than 10 percent of your total daily calories from added sugars on a given day.

7. Hydrogenated Oils

When you hear about “bad fats,” this is what should come to mind and why we avoid hydrogenated oils, which are frequently used by manufacturers to keep ingredients fresh. A 2020 meta-analysis from the American Heart Association of nine observational studies and 10 randomized controlled trials confirms the link between trans fat (the main source of fat in hydrogenated oils) and increased risk for heart disease.

8. Talc

Talc has long been used as an ingredient in the cosmetic and supplement industries. Some research has linked talc to an increased risk for certain cancers, however other studies have not found the same link. In 2018, the European Food Safety Authority (EFSA) re-evaluated its opinion on the risk for neurotoxicity from talc and magnesium silicate. They determined that the safety of talc and magnesium cannot be assessed due to a lack of reliable data. Because of the inclusive research, it’s best to avoid this ingredient.

9. Magnesium Silicate

As mentioned above, the EFSA has stated the data on the safety of magnesium silicate is not reliable. To play it safe, we don’t use this ingredient.

10. EDTA and Derivatives

EDTA is an acid that’s often used as a medication to treat metal toxicity. Unless this is prescribed by a doctor for a specific health concern, it should be avoided in supplements. EDTA and its derivatives are able to bind to heavy metals, which can result in mineral deficiencies in important nutrients like zinc and have toxicological side effects, such as renal toxicity. 

11. Shellac

Nope, we’re not talking about the nail polish! In the supplement and pharmaceutical world, shellac coating for soft gel pills is made from the secretions of the parasitic lac insect. Ew? Enough said! Most of our products are vegan, and we like to keep it that way.

12. Pharmaceutical Glaze

While the term “pharmaceutical glaze” might sound innocuous, it can contain up to 51 percent shellac. It can also contain titanium dioxide, which does not need to be disclosed on labels.

Be on the lookout for these ingredients the next time you’re shopping for supplements and foods. Learn more about the clean and clinical differences behind HUM’s vitamins and supplements or shop our products that contain clinically-tested actives.

The post Get to Know the Tricky 12: Widely-Used Bad for You Ingredients HUM Nutrition Avoids appeared first on HUM Nutrition Blog.

Perfect Match: Ingestibles and Topicals

Beauty is more than skin deep. Topical products play important roles in addressing numerous skin concerns, however, it is vital to examine your diet and make modifications as needed to support skin health. “We have known for decades that the foods and nutrients we eat (or don’t eat) can have effects on our skin,” says Jennifer Martin-Biggers, PhD, MS, RDN, vice president of scientific affairs and research at HUM Nutrition. 

That’s because the foods we eat impact our gut microbiome, the bacteria that live in your digestive tract. “The microbiome has emerged in recent years as a key contributor to our skin health and vice versa,” Dr. Martin-Biggers says. “People with skin conditions like eczema are likely to have gut dysbiosis, and gut dysbiosis can lead to skin conditions like eczema. The research into the gut-skin connection only continues to grow.” For example, clinical research has proven the link between dairy consumption and acne. 

Topicals also only go so far—supplementing your skin with ingestibles can help keep your complexion healthy. A diet deficient in vitamin C, for example, means that skin may not heal properly due to the nutrient’s vital role in collagen production. 

“This idea has expanded through research into many different nutrients and botanical ingredients that have beneficial effects on our skin,” Dr. Martin-Biggers says. “For example, carotenoids and polypodium leucotomos extract have been found in clinical research to help with UV damage control—similar to how topical SPF helps mitigate damage.” Vitamin C also helps to support collagen production, which declines with environmental insults like sun exposure. It is important, however, to continue to use topical protection as it provides a barrier to UV light as a line of defense.

How to Pair HUM Supplements with Topicals to Reach Your Skin Goals

If you want…glowy, plump skin

Glow Sweet Glow + Hyaluronic acid serum

Hyaluronic acid is a substance found naturally in your body. It helps to lubricate joints, eyes, and skin. Hyaluronic acid’s superpower lies in that it can hold up to 1,000 times its weight in water.

Translation: it’s super hydrating. HUM’s Glow Sweet Glow is a vegan tangerine gummy that contains a low molecular weight hyaluronic acid—the most absorbable form—that helps boost skin moisture from the inside out. It also packs vitamin C, which research shows aids collagen synthesis and neutralizes free radicals that can damage the skin.

Apply a hyaluronic acid serum on damp skin after cleansing to help it absorb even better, then follow with a moisturizer. We love Osea’s Hyaluronic Sea Serum ($88) because it also packs the benefits of seaweed for skin.

If you want…healthy, ageless skin

Turn Back Time + SPF

Every dermatologist, facialist, and beauty writer will tell you how important sunscreen is for your skin. (In case you need to quick reminder: Wear it Every. Single. Day. Rain or shine. Use a broad-spectrum SPF of at least 30. Reapply every 2 hours if you’re sweating or swimming.) It should be the final step of your skincare routine before you apply makeup. We’re mega-fans of Supergoop’s full lineup of SPF because they have an SPF for every occasion and every preference. 

While we could sing the praises of SPF for days, there’s also a little-known ingredient that can help shield the skin from after-sun effects (because no one is perfect!) Polypodium leucotomos, found in HUM’s Turn Back Time, are a type of fern with photoprotective properties. 

A small study in the Journal of the American Academy of Dermatology found that when people took 240mg of Polypodium leucotomos, the same amount found in Turn Back Time, eight and 24 hours before exposure to UV light, it helped to manage photodamage to the skin. 

Turn Back Time and SPF is a must-have duo for anyone who wants healthy-looking skin now or in the future. 

If you want…a firm, radiant complexion

Collagen Love + Vitamin C serum

As you age, your skin loses its elasticity—causing fine lines, wrinkles, and a loss of volume. That’s because your levels of collagen (the structural protein in your skin) deplete with time. But not all hope is lost: There are ways to stimulate collagen production in your skin, such as applying a vitamin C serum. Vitamin C neutralizes free radicals that are caused by sun damage and pollution in the air (both of which speed up the breakdown of collagen). We’re fans of SkinCeuticals C E Ferulic ($169), which is clinically proven to help with firmness and reduce the appearance of fine lines and wrinkles.

Studies also show that taking a collagen supplement, for example, improves skin hydration, elasticity, and texture with time. By taking Collagen Love and applying a vitamin C serum consistently, you’ll achieve a firm, radiant complexion that will have everyone around you guessing your age.

If you want…clear, blemish-free skin

Daily Cleanse + Charcoal Mask

Whether you’ve battled breakouts your whole life or are struggling with adult acne for the first time, there’s no doubt about it: Acne is hard to beat. That’s why taking an inside-out approach can help clear things up. A charcoal mask will attract and draw acne-causing bacteria and impurities from the skin, helping to clean out clogged pores and reduce the appearance of blemishes. We love Innisfree’s Pore Clearing Clay Mask 2X ($15), which is a creamy, non-drying formula made with volcanic clusters and chemical exfoliants to absorb acne-causing oil and gently exfoliate the skin for a clean, clear complexion.

Hit your acne with a one-two punch by pairing your clay mask with a supplement, like HUM Nutrition’s Daily Cleanse. It works like a clay mask on the inside, as it contains a blend of 14 detoxifiers, which bind to impurities and eliminate them to help detoxify the body.

If you want…reduced redness and an even skin tone

Skin Squad + Probiotic moisturizer

Sensitivity and redness can be indicative of an issue with your skin barrier (the outermost layer of skin, which helps to protect the skin cells and regulate hydration levels). Give your sensitive skin the support it needs with probiotics, which are good bacteria that help keep your skin clear and even-toned. It all starts inside, with the gut-skin axis (yes, the connection between your gut and your skin has been proven by research). When the balance of bacteria in your gut gets disturbed HUM Nutrition’s Skin Squad contains a blend of probiotics to help balance the gut microbiome and promote clear skin from within.

Give your skin an extra probiotic punch by using a moisturizer made with probiotics. When applied topically, probiotics help to restore your skin’s microflora, which also helps to regulate inflammation on your skin. Try Hero Cosmetics Clarifying Prebiotic Moisturizer ($13), which feeds the good bacteria on your face to keep your complexion clear and calm.

If you want…a fresh-faced look

Mighty Night + Retinol serum

The key to a refreshed, lit-from-within glow? Skin cell turnover. It’s the process of shedding dry, dead skin cells from the uppermost and outermost layer of our skin. These dead skin cells are replaced with newer ones, which helps to keep your complexion bright and clear. Skin cell turnover rate slows with age (and varies based on other factors like hydration levels, diet, and stress levels). But you can give it a boost with retinol, a vitamin A derivative, that speeds up skin cell turnover for brighter, clearer, firmer skin. It’s one of the most recommended skincare products by dermatologists for its anti-aging and acne-fighting properties. As with many skincare products, retinol takes time to work—expect to see results in six to 12 weeks. The most effective retinoid is prescription, but for an over-the-counter option, try La Roche Posay Pure Retinol Serum ($40), which is made with sensitive skin in mind.

You can also speed up your skin cell turnover rate internally by taking HUM Nutrition’s Mighty Night. It’s made with a powerful blend of antioxidants that promote skin cell turnover. Plus, it contains ceramides to help boost hydration levels in addition to Valerian root, passion flower and hops to promote a deeper, more restful sleep. The end result? A fresh-faced glow first thing in the morning.

If you want…skin free from fine lines

Artic Repair + Bakuchiol serum

Noticing fine lines but don’t know what to do about it? One of the most effective ways to combat them is by taking a supplement to help boost hydration and antioxidant levels. HUM Nutrition’s Arctic Repair is formulated with Lingonberry seed oil and contains a blend of omegas 3, 6, and 8 to support a healthy skin structure. Plus, it has Vitamin A to help fight off free radical damage (which contributes to the skin’s aging process).

Pair this supplement with a bakuchiol serum for ultimate results. What’s bakuchiol, you ask? It’s a plant that stimulates skin cell turnover, smooths fine lines and wrinkles, and improves skin tone and texture. It’s also an antioxidant, meaning it can provide some protection from free-radical damage (read: smoother, fuller skin). You can think of bakuchiol as retinol’s plant-based, gentler cousin. While there isn’t much research on its acne-fighting properties, it has been proven to reduce the appearance of fine lines and wrinkles over time. We like the Bioassace Squalane + Phyto-Retinol Serum ($72)

The Takeaway

Making supplements part of your skincare routine can help you reach your skincare goals better than topical skincare products alone. More than one goal? Double up! Most of HUM’s supplements are designed to be mixed and matched so you can get exactly what your body and skin need. 

Not sure which HUM supplements to pair together? Take the HUM quiz to find out which supplements are right for you. Already a HUM subscriber? Reach out to your personal HUM dietitian for questions on pairing up supplements or adding a new product to your monthly order.

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The post Skincare Meets its Perfect Match with These HUM Supplement Pairings appeared first on HUM Nutrition Blog.

The sudden interest has been spurred on by influencers and instructors like Bailey Brown, Lottie Murphy, and Nicole McPherson—and the desire to take care of ourselves without being so hard on ourselves.

“I think everyone is just wanting to be gentler on our bodies after all we’ve been through,” says Jenn Seracuse, a Pilates instructor and fitness pro who teaches classes through her online platform. “Going super hard at the gym doesn’t have the same appeal as it did before. We’re all just trying to take care of our bodies and our mental health, and Pilates is such a great mind-body workout and will keep you pain-free.”

What is Pilates?

“Pilates is a low-impact form of exercise that balances strength with mobility, aligns the body, improves movement patterns, and strengthens the deeper muscles of the core and smaller stabilizing muscles throughout the entire body,” explains Sam Bell, Studio SWEAT onDemand trainer and resident Pilates expert.

Boiled down to the basics, Pilates is core strength training. “I like to describe Pilates as learning how to use your core to stabilize so you can move your limbs and spine in any way without injury,” says Seracuse. “Traditionally it was a set routine of exercises developed by Joseph Pilates on the mat and equipment like the reformer, chair, and cadillac which all have a spring resistance component to them.”

Since Pilates was founded in the 1920s, it has evolved into many different styles, explains Seracuse. These are a few you may come across: 

Mat Pilates

The simplest form of Pilates, mat Pilates is done on the floor and requires only your bodyweight for resistance. Mat Pilates can be done without any equipment, but you may also find props used like the Pilates ring, Pilates ball, light weights, ankle weights, or resistance bands. Don’t be fooled by the lack of machines, though. It’s deceptively tough, says Bell.

Reformer Pilates

“Reformer Pilates utilizes a machine developed by Joseph Pilates that is controlled by springs that can increase or decrease the amount of support provided for any movement,” Bell states. Reformers can be helpful to isolate specific muscles and are often used for rehabilitation in addition to exercise. While Reformer Pilates used to be something only accessible if you were training with a private instructor, the rise of group reformer classes has made Pilates accessible to more people, says Seracuse. Reformers are also available for purchase online, which is why you’ve likely seen an influx of people performing Reformer Pilates at home on TikTok.

Megaformer Pilates

A souped-up version of the Reformer, called the Megaformer, has become increasingly popular for those looking for the benefits of Pilates with the added benefit of strength training. These machines, originally created by fitness pro turned entrepreneur Sebastien Lagree, guarantee a challenging workout and classes are usually fast-paced. Several studios offer classes using the original Megaformer machine or similar custom machines, including SLT, solidcore, Lagree Fitness, and BODYROK.

Hot Pilates

Similar to hot yoga, hot Pilates is simply Pilates done in a heated room. Many classes tend to be higher intensity and focus on getting your heart rate up. They may be low impacts like mat and Reformer classes or may incorporate higher impact moves, like squat jumps.

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Benefits of Pilates

There are a lot of things to love about Pilates. These are just a few major benefits of Pilates.

1. It Can Boost Your Overall Fitness

“The best part about Pilates is that it makes you better at any other form of movement you want to do: running, cycling, weightlifting, etc.,” explains Seracuse. “So even just incorporating one Pilates session a week will give you major benefits.”

That’s because doing Pilates sessions consistently improves cardiorespiratory fitness, body composition, and functional fitness, a 2019 study found. Participants who exercised for 60 minutes, three times per week for 8 weeks had greater improvement in lean mass, fat mass, core strength, and trunk extensor flexibility and endurance as compared to a group who walked for the same amount of time.

While Pilates isn’t a traditional cardio exercise, the impact it can have on cardiorespiratory fitness is still measurable. A review of 10 studies found Pilates increased VO2 max, the measure of how much oxygen your body uses while exercising.

2. You’ll Work Your Whole Core

Sure, crunches definitely have their merit, but many ab workouts only work the rectus abdominis muscles. Pilates, on the other hand, works your deep core muscles, including the external and internal obliques and transverse abdominis and muscles of your back, like the erector spinae

“Strengthening your deep core muscles, connecting to your breath and really understanding how your muscles work together to stabilize and mobilize are all such powerful tools to live a long healthy life,” says Seracuse.

3. It Can Help Ease Low Back Pain

Low back pain is the most common type of pain people report to their doctor, with 25 percent of people experiencing it in the previous three months, according to the CDC. Research has found performing 60-minute Pilates sessions two to three times per week for six to eight weeks can help reduce chronic non-specific low back pain for up to three months.

4. You’ll Engage Your Pelvic Floor

The pelvic floor, a group of muscles that support your bladder, bowel, vagina, and uterus, is important for the healthy function of those organs. While kegel exercises are a common way to work these muscles, research shows Pilates can be just as effective as conventional pelvic floor exercises.

5. You Can Do it Anywhere

Pilates may be so popular right now because you can easily do it at home if you’re doing mat Pilates and it doesn’t require a lot of space or equipment, explains Seracuse. It’s also an ideal workout if you travel frequently or just can’t with gyms and studios right now (you’re not alone). 

6. It Can Positively Impact Your Mental Health

Many forms of movement can be beneficial for your mental well-being and Pilates is no exception. People reported improved quality of life and reduced measures of depression and anxiety after eight weeks of 60-minute Pilates sessions three times a week.

“I think the most beneficial aspect of Pilates is really developing a stronger connection between your mind and body, which leads to tangible results and to keeping your body pain-free,” explains Seracuse.

7. You’ll Get an A+ in Posture

“Pilates focuses on posture which is great for anyone who works at a desk or has a driving job,” says Bell. “When we are seated for prolonged periods of time the hip flexor muscles get tight and often the upper back and neck spend a significant amount of time rounded forward. With Pilates, we focus on strengthening the opposing muscles to create a stretch for the typically tighter ones which rebalances our posture.” Improved posture can help to reduce any aches and pains and could make you feel more confident.

Is Pilates Good for Weight Loss?

So, are all the Pilates-related weight loss claims on TikTok true? Pilates can definitely help you lose weight, but it may not be the most effective method of weight loss. “You don’t burn thousands of calories in a Pilates class but you will increase your heart rate, break a sweat and improve the way every joint and muscle in your body function,” explains Bell. “Pilates is more about the way your body moves and feels.”

To lose weight, your body needs to be in a calorie deficit, which means burning more calories than you consume each day. Pilates is generally a lower-intensity workout, so you may not burn as many calories as you might by say, going for a run, making it more difficult to achieve a calorie deficit. 

But there’s more to the equation. Because Pilates may help you build some lean muscle mass, which helps with fat burn, you might be able to increase your basal metabolic rate or the number of calories you burn at rest. This is especially true if resistance training wasn’t part of your routine before starting Pilates.

Another factor to consider—your body weight isn’t everything when it comes to aesthetics if that’s part of your desire to lose weight. Pilates activates many small accessory muscles that you may not have been working as much in other types of exercise. As you begin to use those muscles, you may notice more definition. This is part of what creates what has been dubbed by some as the “Pilates body.” But keep in mind it’s still important to work larger muscle groups, too. Not only do they support your everyday activities, but they burn more calories.

And by the way—some Pilates instructors promote the myth of “long, lean lines” as a benefit of Pilates, but there is little truth to this. “This kind of messaging is so toxic because it promotes the idea that there is a way you’re ‘supposed’ to look doing Pilates or if you do Pilates,” says Seracuse. “There is something to be said for better postural alignment, which may make you feel longer or taller just based on how you’re carrying yourself, or increased mobility and flexibility, but the ‘long lean lines’ are absolutely a myth. Pilates is truly for EVERY body!”

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Pilates vs. Weightlifting

While Pilates has been skyrocketing in popularity, there’s been a staunch camp of supporters for specifically ditching weightlifting for Pilates.

Bell recommends a mix of Pilates and strength training for the best results. “Even though Pilates does build strength in the smaller and often underdeveloped muscles, we also must strengthen the larger superficial muscles,” she explains. What’s more, Seracuse says the two methods greatly complement each other, so you’ll get better at both modalities.

If you’re really looking to lose weight, specifically, weightlifting is a key component to add to your routine. Strength training will help to build muscle, which is metabolically active and can therefore increase the number of calories you burn at rest.

Pilates FAQs

1. What are the key benefits of Pilates?

Pilates improves core strength, flexibility, and posture while enhancing overall body awareness. It also supports injury prevention and stress relief through controlled, mindful movement.

2. Can Pilates help with weight loss?

Pilates can aid in weight loss by building lean muscle and increasing overall activity levels, though pairing it with cardio and a healthy diet enhances results.

3. Is Pilates good for back pain?

Yes, Pilates strengthens core muscles and improves spinal alignment, which can help alleviate and prevent back pain when practiced regularly.

4. Does Pilates build muscle?

Pilates builds long, lean muscles by emphasizing controlled movements and resistance training, which can improve strength without adding bulk.

5. How does Pilates support mental health?

The mindful nature of Pilates helps reduce stress and anxiety, enhancing mental clarity and promoting relaxation. Breathing techniques in Pilates also support emotional well-being.

6. Can beginners benefit from Pilates?

Absolutely! Pilates is adaptable to all fitness levels and provides foundational strength and mobility, making it perfect for beginners and advanced practitioners alike.

The Takeaway on the Benefits of Pilates

If you haven’t joined the Pilates bandwagon yet, there are tons of reasons to give it a try. Remember, the best type of exercise for you is ultimately the one you enjoy. No type of exercise will be ideal for every person. For the best results and to optimize your health, a routine that combines strength, cardio, mobility, and recovery is ideal.

The post We’ve Reached Peak Pilates—But is it Worth the Hype? appeared first on HUM Nutrition Blog.

The first thing most people think of when they hear the term blood sugar is diabetes, but blood glucose levels are a key marker of metabolic health for everyone—including people with and without diabetes or prediabetes. Metabolic health has become increasingly buzzy in recent years with a new wave of companies making it easier than ever for anyone to monitor their blood sugar levels as a way to get health insights.

Of course, when I heard about these personal devices, I was intrigued. Could blood sugar monitoring really be the secret to weight loss, peak performance, and sky-high energy levels? I tried a continuous glucose monitor (CGM) for a week to find out—and dove deep into the blood sugar biohacking world.

What is Blood Sugar?

As you may have guessed, blood sugar, or blood glucose, is the amount of glucose found in your blood at any given time. This glucose comes from the foods we eat and is the main energy source for our bodies. “You can think of glucose as a direct measure of our metabolism and metabolic health; it’s the newest vital sign,” says Kara Collier, RDN, LDN, VP of Health at NutriSense, a metabolic health company that combines CGMs with expert nutrition guidance.  

According to Collier, “When considering how to prevent the most common chronic diseases, all roads lead back to glucose.” But the value of glucose is more nuanced than that, explains Collier. “Understanding our baseline glucose values gives us insight into our metabolic health, level of insulin resistance, consistency in energy levels, inflammation, longevity, aging, cognitive function, as well as athletic performance.”

To get a closer look into your blood sugar levels, continuous glucose monitors offer a relatively pain-free, easy way to see what’s going on inside your body.

What are Continuous Glucose Monitors?

Continuous glucose monitors are devices worn on the body to measure blood sugar levels over time. They were initially created to help people with diabetes monitor their levels, but a February 2022 study in The American Journal of Clinical Nutrition and sponsored by metabolic health company Zoe found CGMs are reliable enough to be used for personal nutrition guidance.

If you’ve ever had your glucose levels measured at the doctor as part of a routine check-up, they likely measured your hemoglobin A1C. This measures your average blood glucose levels over the past 3 months. While it’s a helpful tool in diagnosing diabetes and prediabetes, it doesn’t show you how your blood sugar levels change in response to certain foods, exercise, sleep, and things like medications and supplements. CGMs, on the other hand, are able to provide more granular data because they take a measure of your glucose every few minutes.

What are Healthy Blood Sugar Levels? 

“When specifically studying people without diabetes, of normal weight, and normal health status, we generally want to see blood sugars stay between 70 and 140 mg/dl 95 percent or more of the time,” Collier explains. When fasting, levels should be between 70 and 90 mg/dL, she explains. “Values greater than 90 are associated with increased risk of cardiovascular disease, diabetes, insulin resistance, and atrophy of the hippocampus and amygdala.”

These are a few other blood sugar goals most people should aim for:

1. You can recover from a meal within 2-3 hours of eating.

If you’re wearing a CGM, ideally your peak glucose will be less than 140 mg/dl after a meal and return to pre-meal levels within 2-3 hours of eating. “We want to avoid dramatic spikes and prolonged increases,” explains Collier. 

“When someone has recurrent bumps above 140 (and especially if those exceed 160), we begin to see reduced insulin sensitivity, an increased risk for diabetes, impaired beta cell function, higher free fatty acid concentrations despite higher prevailing insulinemia, higher risk of cancer, cardiovascular disease, and an overall increase in inflammation.” Importantly, this doesn’t mean you can never eat a meal that spikes your blood sugar above 140 mg/dl, just that those meals should not be an everyday occurrence.  As with most things, it’s all about balance. 

2. Your glucose doesn’t swing dramatically.

If you look at your glucose levels on a graph (which you can do through CGMs that transmit data to an app), ideally your glucose does not spike high and drop dramatically in a short time period. “Optimally, we aim to keep that change in our glucose to less than 30 points at a meal,” explains Collier. For instance, if you start at 80 mg/dL, you would want to keep the spike to under 120 mg/dL.

3. You feel energized during your day-to-day.

While CGMs provide data and insights, it’s important to also ask yourself how you feel after eating certain things. If you feel your energy levels crashing midday or after eating a certain food, you can look to your glucose levels to help determine where you’re at and how you can avoid a dip in the future.

During times like this, you may even notice something called reactive hypoglycemia, says Collier. “This is when your ending glucose is lower than where it was before you started eating,” she explains. “This often happens when people consume a larger portion size of sugary foods or refined carbohydrates, such as flour-based foods. The large influx of easy-to-digest sugar causes the pancreas to overcompensate by pumping out too much insulin, which plummets the blood sugar lower than when it started.”

My 7-Day Food and Activity Log Wearing a CGM

I decided to try NutriSense because not only do they provide you with a CGM and have an easy-to-use app to view all of your blood sugar data, but they also pair you with a dietitian to answer any questions you have along the way. At HUM, we also provide our subscribers with dietitian support, so I know firsthand how helpful it is to be able to tap an expert.

Unlike other health and fitness wearables like an Apple Watch or heart rate monitor, CGMs are somewhat invasive. They contain a small needle that pierces through the skin—and stays there usually for up to 14 days, worn on the back of your arm. Honestly, this was the biggest hurdle for me given my phobias of needles and blood. But alas, I do love science. After putting off this story for literally months, I finally sucked it up. (Or rather, I made my husband do the actual application of the medical device so I didn’t really have to look.) And it was… totally fine. I barely felt a pinch when he applied the sensor. 

Quite literally armed with my CGM, I spent the next week tracking how my body responded to different foods (from my healthful weekday salads to the flaky almond croissant of my French girl dreams) and activities. Here’s what happened:

Day 1

I waited until after a big swim workout that morning to apply my sensor as it’s not recommended at depths below 3 feet and for longer than 30 minutes. (As a synchronized swimmer, I’m usually in deep water for an hour each practice.)

I knew my blood sugar levels were likely low after my workout because I don’t like to eat much before. That and I was starving! I love treating myself to an egg-y brunch after swimming. I popped over to one of my favorite spots and ordered a cold brew coffee with oat milk and cheddar scrambled eggs on a biscuit. Even with the refined carbs in the biscuit, the protein in the eggs kept my blood sugar from spiking as high as I thought it might after this meal. Though two hours after eating, my levels were lower than when I started (not a good sign!).

For dinner, I had a salad with kale, pickled onions, walnuts, blue cheese, and grilled chicken with lemon juice and olive oil dressing. I added some Simple Mills Almond Flour Crackers. This meal netted me nearly perfect numbers with no large spikes.

Day 2

I’ve been trying intermittent fasting for about the past 6 weeks. Five days a week, I do a 16:8 fast, so my eating window is usually 12:30 p.m. to 8:30 p.m. I do still drink cold brew coffee with a splash of oat milk in the morning, which some argue breaks a fast. Luckily, my blood sugar remained steady even after my coffee, so for me, it seems I’m able to stay in a fasted state.

For lunch, I grabbed Sweetgreen’s Super Green Goddess salad, which contains black lentils, chickpeas, roasted sweet potatoes, raw carrots, spicy broccoli, shredded cabbage, raw beets, roasted almonds, baby spinach, shredded kale, and green goddess ranch. My body responded well to this, with a 22-point difference between pre-meal and peak levels and two hours later I had nearly recovered.

By 7 p.m. my blood sugar was the lowest it had been all day—and I could feel it! But I still needed to squeeze a workout in before dinner. I had half of a banana and 1 tbsp peanut butter to hold me over and give me some energy. My pre-meal to peak delta was 32, which surprised me for such a low-cal snack, but as I learned from Collier, there is not a direct correlation between calories and blood sugar.

After a 45-minute dance cardio and sculpting workout, I made dinner—salmon with green beans topped with feta cheese, walnuts, a lemon olive oil dressing, and tater tots. I clocked a 26-point difference between pre-meal and peak levels and after two hours I was fully recovered. This was impressive because I also had a serving of Tate’s Cookies (nom) an hour after dinner and was still able to quickly recover, maybe due to my pre-dinner workout. All in all, a successful day!

Day 3

Another day of intermittent fasting with my first meal of the day at 1:30 p.m. Another Sweetgreen salad, but this time I had a variation with spinach, roasted chicken, roasted sweet potatoes, raw carrots, spicy broccoli, tomatoes, goat cheese, and green goddess ranch. This salad didn’t spike my blood sugar as much as yesterday’s, and I was fully recovered after two hours. I attribute this to the extra 10g of protein in this salad compared to the day before.

In the evening, I did a HIIT workout that combined bodyweight and 10 lb. dumbbells. My blood sugar jumped about 15 points during the workout but declined within minutes after the workout. As the American Diabetes Association explains, higher-intensity workouts can lead to the release of stress hormones, like adrenaline, that trigger the release of glucose. In healthy individuals, this isn’t a cause for concern, and exercise is beneficial for blood sugar by making your body more sensitive to insulin. 

I was amped for dinner—Taco Tuesday—and to see how it impacted my blood sugar. I had 2 Siete Foods Cassava & Coconut tortillas, 4 ounces of lean ground turkey with spices, half an avocado, a few spoonfuls of plain 4% fat Greek yogurt, half a cup spinach, and a serving of shredded cheddar cheese. And of course, hint of lime tortilla chips and lots of salsa. This is hands down one of my favorite at-home meals, so I was glad that it wasn’t terrible on my blood sugar. While it took me closer to three hours to recover from this meal, it only spiked my blood sugar by 34 points from pre-meal, just slightly over the goal Collier recommends aiming for.

Day 4

I started the day with a quick 30-minute cardio and sculpting workout. I was interested to see if my blood sugar would react differently to fasted exercise. While it increased by 5 points during the workout, it dropped back down immediately after. 

Today for some reason, my glucose levels spiked after my regular coffee with oat milk. Perhaps I drank it more quickly than usual or added extra oat milk, but it’s interesting to see that variation can happen from day to day even with the same foods. Stress levels and sleep can also have an impact on your blood sugar, so there are many factors at play.

For lunch, I went with an anything-in-my-kitchen approach and made a salad with spinach, carrots, tuna, olives, and a lemon olive oil dressing. I had some Simple Mills Almond Flour crackers on the side and a Good Culture Blueberry Acai Chia Cottage Cheese for added protein. My body was quick to recover from this protein-rich meal and there was just a 21-point difference between pre-meal and peak glucose levels.

About four hours later I was feeling hangry and grabbed a protein bar that checks a lot of “good for you” boxes and clocks in at just 100 calories. The big shocker? The delta from pre-meal to peak glucose was 39 and two hours later my glucose levels were actually lower than before I had eaten it. And metrics aside, I felt like crap.

After my work day ended, I was short on steps for the day, plus, it was beautiful out, so I took a 2-mile Hot Girl Walk. My glucose levels did not change in relation to this.

While I cooked dinner (pork tenderloin and leftover green beans with feta and tater tots) I munched on some potato chips. Snacking while cooking is a terribly bad habit that I really should break—especially as evidenced by the massive glucose spike it led to (+42 points!) I had dinner not long after my snack, so it was difficult to see how that impact my blood sugar.

Still feeling hungry around 9:30 p.m. (did I mention I also had my period, which could explain my yo-yo day) I made a fruit smoothie with unsweetened almond milk and a half-serving of HUM’s Core Strength Vanilla Protein Powder. This made my belly and glucose happy, finally.

Day 5

Today, I broke my usual week-day fasting for the purpose of experimentation—one that I was very excited about! I stopped at a favorite coffee shop and grabbed one of their giant, decadent almond croissants. As expected, this produced a pretty massive glucose spike at around +50 points that took three hours to recover from. I was still under the 140 mg/dl measure, but I clearly wouldn’t want to live my French girl dreams and do this every day. 

For lunch, I also went with something slightly more indulgent—a falafel bowl with hummus, lettuce, tomatoes, olives, feta, and cucumber from my go-to spot. Sadly, it was four hours until my body returned to its pre-meal glucose levels. I ended the day with uneventful leftovers.

Day 6

While I didn’t intend on fasting, I was busy in the morning and ended up doing a “brunch” of sorts— Starbucks’ Sous Vide Egg White and Red Pepper Egg Bites and a mango-papaya smoothie with unsweetened almond milk and HUM’s Core Strength Vanilla Protein Powder. The protein helped to balance out the natural sugars from fruit, so my numbers looked good!

For dinner, I was ready to try another experiment: pizza. A few slices of cheese pizza with veggies led to a 57-point increase from pre-meal to peak, though my peak was 145 mg/dl, just over the 140 mg/dl level that most experts recommend staying under most of the time. After two hours, my glucose levels were 11 points less than they’d be pre-meal, indicating my body was probably pumping out too much insulin to compensate for this refined-carb-heavy meal. 

Day 7

This was the last day of my trial, so I decided to test out a crowd-favorite meal: the classic turkey sandwich! I made mine at home with whole grain bread, two slices of turkey, one slice of provolone cheese, mayo, mustard, and spinach. Plus chips on the side (always chips on the side). The result: not the best, not the worst. My peak glucose was 126, not bad, but it took my glucose closer to three hours to recover from this meal.

The 6 Biggest Takeaways I Learned About Blood Sugar Support

So, do you need to use a CGM to optimize your blood sugar levels? It can definitely be helpful—because everybody responds slightly differently to certain foods, exercise, sleep, stress, and supplements—but you don’t necessarily need to use a CGM to start implementing blood sugar management into your routine. Here’s what I learned from my experiment that can help you become a blood glucose guru.

1. Eat real, whole foods. 

This is the most important thing you should know about eating for optimal blood sugar, says Collier. “Even ‘healthy’ processed foods like bars and shakes can work against you,” she says. I learned this first-hand when the “whole foods” bar I ate, which was low-cal and I actually thought was pretty well balanced drove my blood sugar up to the same levels an indulgent pizza night did.

2. Combine protein and carbs with every meal.

You’ve likely heard this before, but I found that seeing this in real-time was impactful for learning how my body responded to food. How does it work? Protein slows down the digestion and absorption of carbohydrates, so you won’t have the massive glucose spike that you might with a carb-only meal (think: pasta). I’m still not going to give up ever eating pizza or an almond croissant, but now I know that not only are they not the most nutrient-dense, but they’re also a blood sugar nightmare. In the future, I’ll do my best to pair these foods with a protein source to help keep things a *little* more stable.

3. Save carbs until the end of your meal.

While I didn’t have the chance to run this test on myself, a March 2020 study in the journal Clinical Nutrition found that when participants ate a meal of vegetables, chicken breast, and white rice, in that order, it reduced the glycemic response of the meal as compared to eating the meal in any other order. What I love about this tip is that it’s adoptable even without changing your diet. 

4. Go heavy on the veggies.

My veggie-heavy meals, like big salads with protein led to smaller peaks in glucose and my levels recovered quickly afterward, without sending me into reactive hypoglycemia. I’m also usually satisfied after a big salad, so it’s a win-win. Ensuring there is enough protein mixed in is important though because vegetables also contain carbohydrates, so a veggie-only salad may lead to a bigger spike despite being low-cal. Plus, it’ll keep you feeling fuller longer, which can help stave off mindless carb-heavy snacking (which I also learned can lead to big spikes).

5. Calories aren’t everything.

Speaking of calories, I was surprised to find just how few calories it took to quickly spike my blood sugar, especially on an empty stomach. It’s another reminder that just because something is low in calories, it doesn’t mean it’s always the best option for what your body needs in the moment.

6. There’s still so much to learn.

After seven days, I felt like I had a better sense of blood sugar, but there is still so much to learn. There were many experiments I didn’t have time to try, and those ideas were just food-related. As Collier reminds, “Do not underestimate the importance of stress management, sleep, and recovery. These behind-the-scenes factors can have a profound impact on glucose not only in the moment but also on those bigger picture trends.”Overall, I really enjoyed learning more about blood sugar management—especially how my favorite foods impacted my levels throughout the day. I would recommend trying a CGM to anyone who is interested in seeing how their body responds to food. If you’re working to maintain healthy blood sugar levels already within normal levels, HUM’s Counter Cravings can also help to naturally support balanced blood sugar for reduced cravings and boosted metabolism.

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The post Are Your Blood Sugar Levels the Key to Better Health? I Tracked Mine to Find Out appeared first on HUM Nutrition Blog.

As with many health and beauty trends, sea moss isn’t new. In 2020, even Kim Kardashian tweeted that she’s a fan of sea moss smoothies—though it’s been around longer than that. In fact, you may already be using or consuming it in your daily life without even knowing it. So, what exactly is it and should you be seeking out this ingredient for your next smoothie or face mask? We asked both a dermatologist and registered dietitian to share what the science says about sea moss.

What is Sea Moss?

Sea moss is an edible red seaweed found on rocky shores in the Northern Atlantic. While sea moss is the of-the-moment moniker, it’s also known as Irish moss, or its scientific name, Chondrus crispus. You may have heard of it more commonly called carrageenan. 

Carrageenan is an extract from certain red seaweeds, primarily Chondrus crispus, that has been used as a thickening agent and emulsifier in food and beauty products for decades. These are just a few places you may spot carrageenan on a label:

• Yogurt
• Nut milks
• Ice cream
• Creamers
• Processed meats
• Vegan or plant-based cheeses
• Moisturizers
• Facial serums
• Gel creams
• Cleansers
• Toothpaste

So, if you’re consuming or using any of the above products, you’ve likely already come into contact with sea moss.

Is Sea Moss Safe?

Carrageenan derived from sea moss may be safely used in food, according to the United States Food and Drug Administration (FDA). 

Some research has pointed to carrageenan’s detrimental effects on the G.I. tract in animals as a reason to pull it from human diets, but other research has found that it may have benefits. A 2018 review of the available research on carrageenan found that there is not enough conclusive evidence on either side of the argument and more research is needed.

One thing to note about the FDA’s approval of carrageenan as a food additive is that they generally assume you’re eating it in small amounts (only a little bit is needed to help make your plant-based yogurt taste creamy!) That doesn’t mean they’re okaying you to dive into a jar with a spoon daily, like some users are doing on TikTok.

“Sea moss gel is generally safe to consume since it is a type of seaweed, which is safe,” says Jennifer Martin-Biggers, PhD, RD, HUM’s VP of scientific affairs and education. “However, seaweed is known to be prone to high heavy metal levels if grown in areas that do not control for environmental pollution.”

As for topical applications, the Environmental Working Group rates carrageenan as “Good,” and the ingredient scores low for common concerns like cancer, allergies, and immunotoxicity.

Sea Moss Benefits

There are many health benefits to seaweed, in general, and seaweed for skin has also become more popular. For its small size, seaweed is packed with vitamins and nutrients like iodine, iron, calcium, potassium, and antioxidants. 

These are a few potential benefits that are specific to sea moss:

1. It’s Nutrient-Dense

Like other seaweeds, Irish moss packs vitamins and minerals into a small package. A 2-tablespoon serving of raw sea moss contains:

• 18.2 micrograms folate, 5 percent of the Daily Value
• .89 milligrams iron, 5 percent of the Daily Value
• 0.047 milligrams riboflavin, 4 percent of the Daily Value
• 14.4 milligrams magnesium, 3 percent of the Daily Value
• 47 milligrams iodine
• Trace amounts of zinc and copper

“While we know the nutritional profile of seaweed and it is generally healthy, most of the research on the health benefits of seaweeds comes from epidemiologic studies that evaluate associations between what people typically eat in their diets and if they develop disease over time,” explains Martin-Biggers. “There is a need for intervention studies (where people are given seaweed to consume compared to a placebo) to confirm the health benefits that are hinted at in experimental studies and the epidemiologic data.”

2. It Helps Skincare Products Absorb Better

“In one study, carrageenan has been shown to enhance absorption by acting as a vehicle for active ingredients,” says Hysem Eldik, MD, a dermatologist at Marmur Medical in New York City. “This allows for more product to permeate through the skin when it is combined with carrageenan versus if the ingredient was used alone,” he explains. “It has also been studied to act as a scaffolding for healing properties and applied to wounds allowing for absorption and penetration into the wound.” 

3. It’s Hydrating

Dr. Eldik says sea moss can be particularly beneficial for people with dry skin, as it has a net moisturizing effect and has emulsifying and gelatinous properties. As a topical, sea moss has some winning properties.

4. It May Support Immunity

As for the claims on TikTok about sea moss boosting your immunity, Martin-Biggers says they may be true. “There are some preliminary studies in animals that show promising effects,” says Martin-Biggers. For instance, one study found salmon that consume sea moss show benefits to their immune response. Still, more evidence is needed in humans to confirm this benefit.

Sea Moss Side Effects

Just like the benefits, the potential side effects depend a lot on whether you’re consuming sea moss or using it as a topical. 

Some TikTok users have reported stomach issues after consuming sea moss gel, which tbh, might just be because they’re eating jelly that tastes like seaweed? Jury is still out.

But Dr. Elkin notes, “Ingestion of carrageenan has shown to be correlated with inflammation in the gastrointestinal tract.” Hence, he advises that those with inflammatory skin conditions such as eczema, psoriasis, and rosacea steer clear.

Also—while it would be pretty hard to eat *this* much sea moss, because seaweed is rich in iodine, one study found that eating 286 grams a day would put you above the upper limit for iodine. As a result, “Consuming too much can provide an excess of iodine which can be detrimental to your thyroid (iodine-induced hyperthyroidism),” says Martin-Biggers.

The Takeaway

“Overall, it’s not necessary to consume [sea moss] for your health,” says Martin-Biggers. “I recommend focusing instead on improving your overall diet, and if you are looking for additional benefits, incorporating supplements that are more proven in research in humans to have benefits on your skin, immune system, and more.”

Though, if you still want to try sea moss, “Don’t take more than is recommended on the instructions or more than four grams per day,” she says. Martin-Biggers also recommends looking for reputable sources of sea moss.

For skin benefits, you may want to try topical products containing sea moss and its extract, carrageenan, such as:

• Cocokind Sea Moss Exfoliator, $20
• MMSkincare Revive Serum, $85
  A favorite of Dr. Elkin, this serum contains algae which has enhancing moisturizing properties.
• Mad Hippie Cream Cleanser, $16
• Alba Botanica Even Advanced Sea Moss Moisturizer, $16

The post What Is Sea Moss? We Investigated TikTok’s Latest Wellness Craze appeared first on HUM Nutrition Blog.

It was an event to be remembered, honoring our company’s values of respect, diversity, collaboration, positivity, impact, and curiosity, inspiring new ideas and connections, and looking back on how far we have come in our mission to help our customers look and feel great.

Here’s a look inside Team HUM’s 10th Anniversary retreat.

Coming Together, The HUM Way

We couldn’t think of a better place to gather than Parker Palm Springs, a boutique hotel that fits HUM precisely: colorful and fun! A welcoming reception gave many people a chance to mix and mingle with team members they have never met in person before or work in different departments. We were joined by team members from our customer service department, shipping department that is responsible for packing all of our customer’s HUM orders, marketing team, quality team that ensures every supplement is of the highest caliber, and more. 

Celebrating Our Values

Throughout our two days together, we had a packed itinerary filled with activities that highlighted our company values.

Diversity

Diversity is at the heart of HUM. Our team includes people from all different backgrounds and walks of life, but these things don’t always come to light during a video call discussing our latest product or brainstorming a new customer rewards program. To showcase just how diverse our team is, we all stood in a circle while our incredible Office Manager, Fatima, read statements aloud. If you identified with that statement, you stepped into the circle. We learned everything from which teammates consider themselves “nerds” to which teammates identify as religious, identify as an immigrant, played a sport in high school, identify as part of the LGBTQIA+ community, or were the first in their family to go to college.

Positivity

We aim to bring positivity into every part of our business, from team meetings to our social media channels to the way in which our products impact lives. But we can all use a little reminder! To spread joy, we participated in a laughter yoga exercise led by a laughter yoga practitioner. Did you know that laughter can reduce markers of stress and alter the activity of our happy hormones? Group laughter yoga has even been shown to decrease blood pressure, research shows.

Collaboration

Collaboration is innate to the work we do at HUM—every product we launch takes every single team member’s dedication and innovation. To remind ourselves of just how critical collaboration is to our mission, we headed out to the desert for some team-building activities (bandanas in HUM shades for each team, of course!) After splitting into teams, we were provided a bucket of various items—a bag of chips, a rope, cotton balls, and more—and tasked with starting a fire using only those items! Teamwork prevailed and each team successfully lit its fire.

Then, it was on to an exercise where we all had to work together using only a series of two-by-fours to get our entire team across the pretend “river.”

Respect + Impact

After a day of activities, it was time to wind down with dinner. The farm-to-table meal was prepared with sustainable ingredients, further highlighting our commitment to respect and impact, not just to each other but to the planet. Respect and impact can be seen in evey touchpoint across the HUM brand, from our products that impact the lives of our customers and our prevented ocean plastic that helps save plastic from polluting oceans to the interactions we have with our customers every day.

Curiosity

We also strive to bring curiosity and creativity into our work every day. To exercise our sense of curiosity, we were led by an astronomer in a stargazing exercise. In the clear, cloudless sky, we learned to spot different constellations and expanded our sense self.

Goodbyes

Before heading home, we started our second day with a beautiful hike, true to HUM’s California roots. This gave the team to reflect on our goals as we move into HUM’s 11th year. 

We left refreshed and ready to continue bringing you, our community, the best nutrition from the inside out. Stay tuned for what’s to come!

The post Celebrating 10 Years of HUM Nutrition with A HUM Retreat appeared first on HUM Nutrition Blog.