Food creator recipe has exploded in popularity on TikTok. The dish, which features white beans, chickpeas, and peppers, has racked up 12.5 million views on the social network so far and inspired a slew of spin-off recipes. I imagine all of the fanfare for this dish is due to the fact that it’s packed with tons of nutrients, is aesthetically pleasing, and is a nice change from your typical leafy green salad.

Even though beans are trending, a 2021 study published in concluded that most Americans aren’t even getting close to theÌęrecommended amount.ÌęThe latest , which are from an advisory committee to the United States Department of Agriculture (USDA), recommend that people eat at least 2.5 cups of beans and lentils per week. That’s a big increase from the current of legumes per week.

Beans, which are full of , aren’t just a good base for a salad—they may give you an athletic edge. They’re also easy to incorporate into your diet.

What’s Behind the Push to Eat More Beans?

“Beans are one of the healthiest foods to consume,” says , a certified sport specialist in dietetics at The Ohio State University Wexner Medical Center.

“They’re nutrient powerhouses, offering protein, iron, and B vitamins, all while being low in fat and highly sustainable to produce,” says , co-owner of Keatley Medical Nutrition Therapy, a practice that offers nutritional guidance for people with and without underlying health conditions.

Beans Are High in Protein

The small legumes are a significant source of plant-based protein, making them a good option for vegetarians, vegans, or anyone looking to lower their meat consumption, says Vavrek.

“Beans are lower in fat than red meat (yes, beans contain a very small amount of fat), and they are a good source of fiber,” says , a registered dietician at George Washington University Medical Faculty Associates. So, consistentlyÌęswapping a cut of steak for a cup of beans may .

They Help Boost Energy and Lower Disease Risk

The complex carbohydrates in beans are an excellent source of energy, says , an adjunct professor of nutrition at New York University. Complex carbohydrates like sweet potatoes and corn take longer to digest and provide more energy for a longer duration than simple carbohydrates such as white pasta or white bread. They also contain more nutrients, includingÌęfiber and vitamin B, than simple carbs.

A growing body of research links eating more legumes with better health, including a lowered risk of developing chronic diseases such as . One scientific review published in the journal in 2023 found that people who consistently included beans in their diets had a lower risk of death from any cause.

Still, beans aren’t a staple food in most American diets. “Beans really haven’t gotten the love they deserve,” says , a registered dietician and author of the healthy-living guide titled . Cording says the reason isn’t entirely clear, but it’s possible that Americans have simply gotten used to thinking of animal sources for protein. “Also, I find that often people don’t know what to do with them,” she says.

How Beans Can Optimize Athletic Performance

“Beans are high in carbohydrates, and, as we know, athletes need carbohydrates to help fuel performance,” Vavrek says. That, combined with their protein levels, “make them an excellent choice for fueling recovery,” Keatley says.

Keatley says that beans’ high-fiber content also helps regulate blood sugar to deliver consistent, sustained energy while you train. That fiber content also supports gut health and digestion, which makes it easier for your body to absorb nutrients, Metzger adds. It also may help your body recover after workouts, she says.

Beans even contain electrolytes like potassium, which are often found in sports drinks and are essential for hydration, muscle function, and preventing cramps, Young says.

Beans May Enhance Agility and Speed

There isn’t a lot of research directly looking at the impact of legumes on athletic performance, but there is some.

A small, randomized, double-blind study published in the journal in 2020 had eight soccer players either eat a lentil-based nutrition bar or a carbohydrate-based bar two hours before a simulated soccer match. The participants were given an agility test of paced jogging, running, walking, and sprinting, along with three-minute intervals of soccer agility skills. Study participants who had the lentil-based bar performed better on the agility test and had a lower carbohydrate oxidation rate (the speed at which the body breaks down carbs for energy) during the match. As a result, the researchers concluded that the lentil-based bar provided an improvement in agility, running, and jumping high later in the game.

A small 2020 study published in divided 19 soccer players, 12 women and 7 men, into two groups. The first group ate a pulse-based diet (including beans, lentils, chickpeas, etc.), and the second group consumed their regular diet for four weeks. The researchers found that only the female participants, who made up the majority of the study participants, reduced their total cholesterol levels on the pulse-based diets and also increased their levels of high-density lipoproteins, which reduce the risk of cardiovascular disease. However, the researchers didn’t conclude that the beans enhanced athletic performance—only that they supported other factors that contributed to good health.

Is It a Good Idea to Eat Beans Before a Workout?

Cording stresses that everyone’s body processes beans differently, but in general, she doesn’t recommend having a hefty serving of beans before a workout. “That’s going to be really uncomfortable because of the impact it can have on digestion,” she says. The high fiber content can lead to bloating or gas, which could interfere with performance.

Because of this, Keatley suggests eating beans at least 12 to 24 hours before a workout and consistently sprinkling them throughout your diet, focusing on smaller servings at each sitting versus larger ones to minimize side effects. “Incorporating them regularly into meals throughout training is more effective than relying on a one-off ‘bean boost,’” he says. Another reason to focus on consistency, according to Young: “Regularly including beans in your diet helps your body adapt to digesting them efficiently.” Making sure the beans are thoroughly cooked can also make them easier to digest.

If you’re concerned about timing beans around your performance or aren’t sure how you’ll react to them, Cording says it’s better to have them after your workout and gauge how you feel from there.

How to Get More Beans in Your Diet

If you’re not currently a bean eater, Cording suggests starting slow. Vavrek recommends drinking plenty of water to help move legumes through your digestive system and prevent constipation. Metzger also suggests soaking beans overnight in cool water, which removes some of the gas-producing sugars.

Here are some easy ways to eat more beans, according to Metzger:

• Add chickpeas to a saladÌęor soup, or make a chili
• Eat black beans with rice or as a side dish
• SautĂ© white beans with garlic and olive oil
• Snack on roasted soybeans
• Dip pita chips or vegetables in hummus
• Toss lima beans into your salad or create a succotash (a combo of corn and lima beans)

You can even put beans in smoothies, Cording says. “The key is to integrate them consistently across meals, allowing their benefits to support overall training and performance,” Keatley says.

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Breakfast is a surprisingly controversial meal. Many swear it’s a crucial part of setting yourself up for a successful day, but some decide to skip it. While nearly 85 percent of Americans over 20 years old eat breakfast, according to the (CDC), everyone approaches the first meal of the day differently, including the timing of it.

Many people, myself included, try to squeeze in breakfast when they can, but are guilty of skipping it more often than they’d like to admit. So, when is the best time to eat breakfast, and does it matter if you have a heavy or light meal?

I interviewed five nutrition experts and learned that there are a few lifestyle factors to consider when trying to figure out your optimal breakfast time. Here’s what they had to say.

Is There a “Best” Time to Eat Breakfast?

The best time to eat breakfast is a bit tricky to nail down.ÌęHowever, there is a general time window to consider.

“Most of the studies say to eat breakfast before 10 a.m.,” says , a senior clinical dietitian at NewYork-Presbyterian Weill Cornell Medical Center.

A 2023 study published in the analyzed data on meal timing and how often more than 103,000 adults ate during the day. The researchers concluded that 9 a.m. was the best time to eat because eating earlier in the morning was linked with a 60 percent lower risk of developing type 2 diabetes.

Another 2023 study cites an earlier ideal breakfast time. That study, published in the journal , analyzed data from nearly 103,500 adults and determined that people who ate breakfast before 8 a.m. (and stopped eating for the day before 9 p.m.) had the lowest risk of developing cardiovascular disease.

Why Eating Earlier in the Morning Is Ideal

There are a few different reasons why eating earlier in the morning is your best bet. One is that eating by this time helps to fill up your body’s storage ofÌę, a stored form of glucose that serves as the body’s main source of energy reserves, Gambino says.Ìę“When you’re sleeping, you’re in a fasting state, and your body is using your energy stores,” she explains. “When you wake up in the morning, your levels of glycogen are pretty low.”

Gambino says that eating on the earlier side also supports your , your sleep-wake cycle that influences your physical, mental, and behavioral functions. “A lot of times, your circadian rhythm is set to restart in the morning,” Gambino says. “By giving your body fuel to be timed with that rhythm, it can help reset your hormones and energy levels through the rest of the day.” That can help support good energy levels throughout your day, she says.

How to Figure Out the Best Time to Eat Breakfast, Based on Your Lifestyle

Not everyone is up early, and it can be tricky to eat at, say, 9 a.m. if you’re not a morning person. Luckily, nutritionists generally recommend eating breakfast within an hour or two of waking up.

“This can promote sustained energy and improve performance, especially if you’re planning a workout or outdoor activity,” says , a registered dietician at Cedars-Sinai Medical Center in California. Meaning, if you typically get up at 6 a.m., it’s best to have breakfast at or before 8 a.m. to provide you with enough energy for the day.

Factor in the Time You Ate Dinner the Night Before

, a senior clinical nutritionist at Massachusetts General Hospital, suggests considering what time you stopped eating the night before, too.

“I usually recommend trying to maintain at least a 12-hour fasting window,” she says. “Meaning, if you finish eating by 8 p.m., eating again around 8 a.m. would be reasonable.” This can help blood sugar levels for consistent energy early in the day, she says.

If You Like Morning Workouts, Plan to Eat Breakfast Earlier

If you like to exercise first thing in the morning, Abayev says it’s a good idea to eat something before your workout. “Eating soon after waking can fuel your energy,” he says.

That doesn’t need to be a huge meal, though: Gambino says you should be fine with a lighter meal of oatmeal and peanut butter or a nut and granola snack mix to get you going before your workout. “Try to have some sort of protein with a complex carbohydrate (such as a slice of whole wheat toast with avocado) to fuel your workout,” she says. “Pre-workout meals can really help your recovery and muscle-building.”

But if you’re not planning to work out until later in the day, Abayev says there’s no need to fuel up right away. Also, if you’re just not hungry when you get up, Gambino suggests having tea or water to jump-start your system. “Having something in your body can help you get started, but you don’t need to force yourself to eat,” she says.

Should You Eat a Heavy or Light Breakfast?

“A lighter breakfast can work well for those who prefer early training or outdoor activities, promoting easy digestion,” Abayev says. “A heavier breakfast might be better if you have a long outdoor adventure or high-intensity training ahead, providing more sustained energy,” says Abayev.

According to Gambino, it can also be helpful to consider what the rest of your day looks like. “If you won’t be able to eat again until later in the day—say, having lunch around 2 p.m. or 3 p.m.—having a heavier breakfast can help you stay satiated and not have a blood sugar drop,” she says.

Blood sugar drops can irritable, hungry, or tired. She suggests a vegetable omelet with a slice of whole-grain toast to “give you a mix of carbohydrates, protein, and fat to keep your body working properly until your next meal of the day.”

But if you tend to eat lunch early, keep breakfast on the lighter side: Gambino says having an apple with peanut butter, whole grain cereal with fruit, or unsweetened yogurt with granola are good options.

If you’re deciding whether or not you want a heavy or light meal, consider this.ÌęA 2023 study published in theÌę suggests that having more calories earlier in the day can help limit blood sugar fluctuations—lowering your risk of eventually developing type 2 diabetes in the process.ÌęThe researchers also found this can improve your overall metabolic health.

Is It “Bad” to Eat as Soon as You Get Up?

No, it’s not bad to eat as soon as you get up. “Your body was essentially fasting while you were sleeping, so your glycogen stores are low,” Gambino says.

(Again, glycogen helps with your body’s energy reserves.) If you’re planning to work out soon after you wake, eating something after you get up “can promote stable energy levels,” Abayev says.

However, you don’t have to eat as soon as you get up. “If you’re not hungry, don’t force it,” Gambino says.

Is It OK to Skip Breakfast?

While dietitians generally agree that you shouldn’t push yourself to eat if you’re not hungry, they also stress the importance of having something for breakfast. “For the most part, for non-breakfast eaters, I usually advise trying to eat something, even if it’s small, within a few hours of waking,” Gelsomin says.

Abayev agrees. “Eating breakfast can promote energy and improve performance, especially for morning workouts or outdoor adventures,” he says. “Skipping it may lead to fatigue, decreased performance later, and may potentially increase cravings later in the day.”

Not only can skipping breakfast leave you feeling fatigued but it’s also been linked to a higher risk of developing several serious health conditions. One 2024 study published in the analyzed data on eating habits from 859 people in China over a three-year period, along with other health data like blood work and MRIs. The researchers discovered that people who regularly skipped breakfast had lower cognitive scores than those who ate the first meal of the day. They also were more likely to experience cognitive decline during the study period.

A 2021 scientific of 14 studies found a link between regularly eating breakfast and a lowered risk of developing a host of potential health complications, including heart disease, obesity, high blood pressure, and stroke. The researchers also found that skipping breakfast once a week “may greatly reduce the benefits” that people otherwise get from eating breakfast regularly.

“Overall, it is pretty beneficial to have breakfast in the morning,” Gambino says. “But, if you struggle with that, even a little something is good.”

What Is the Best Thing to Eat for Breakfast?

Aside from deciding when to eat breakfast, what you eat matters, too. “Focus on a balance of protein, healthy fats, and carbohydrates,” Abayev says. “Protein aids muscle repair, healthy fats support long-lasting energy, and carbs fuel performance, making this balance key for sustained energy during outdoor activities and workouts.”

There are a lot of good potential breakfast options to have, but the experts I spoke with say these are excellent choices:

• Oatmeal mixed with nut butter, and a side of berries
• An egg omelette with a side of sauteed vegetables and whole-grain toast
• Unsweetened Greek yogurt with a handful of nuts and berries

I exercise as soon as I get up to try to get a workout in before my kids wake up. With that, I usually have a zucchini and almond flour muffin before my workout and follow it up with natural peanut butter and apple slices after I’ve showered and get started with work. Because I tend to eat lunch early, this usually keeps me feeling satisfied until my next meal.

If you’re interested in fiddling with the exact timing of your breakfast, Gambino suggests using a journal or app to help you keep tabs on how you feel when you mix things up. That can help you to really fine-tune the best breakfast timing for you.

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Protein shakes have exploded in popularity. Per a , the market value for protein supplements (which includes ready-to-drink shakes, powders, gummies, and bars) is expected to hit $10.8 billion in 2030. Despite their high demand, it can be challenging to know the best time of day to drink a protein shake.

If you’re planning to have one, it’s understandable to want to maximize the benefits to get the most for your dollar.

I don’t always eat a ton of meat or beans, so I’ll grab a shake a few times a week in the morning, especially when I know my food intake may be spotty for the rest of the day. But I haven’t paid much attention to when I should have my shake.

According to experts, there is some flexibility regarding the best time to drink a protein shake. However, nailing down the optimal time depends on your goals and overall lifestyle. Here’s what they advise.

Determine How Much Protein You Need

The for protein is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound) for people who maintain a primarily . So, a person who weighs 140 pounds and isn’t highly active would need around 53 grams of protein each day. “However, individuals who are active may require twice that,” says , an associate professor in the Department of Kinesiology and Health at Rutgers University.

Factors independent of your weight influence your protein needs, including whether you’re pregnant or breastfeeding and how much you exercise. The United States Department of Agriculture (USDA) has an to help you determine your individual protein needs. Just plug in your weight, height, and activity level, and you’ll get a personalized list of recommended dietary allowances for protein and other nutrients.

Malin suggests that people aim to get 20 percent of their daily calories from protein, roughly 60 percent from carbohydrates, and 20 percent from fat to support muscle growth and energy.

The Best Time to Drink a Protein Shake

You can technically have a protein shake whenever you want, says Ìęan assistant professor of exercise and nutrition sciences at theÌęGeorge Washington University’s Milken Institute School of Public Health. “There isn’t a specific ‘best’ time to have a protein shake,” she says. “What matters most is your total daily protein intake and how it aligns with your goals.”

Are Protein Shakes Necessary After a Workout?

Your fitness goals can influence the ideal timing for your shake. If you’re trying to build muscle, there is to suggest that having a protein shake in the anabolic window or the “critical window”—two hours after you exercise—is most effective for muscle growth, says Malin. He explains that loading up on nutrients like protein at specific times can influence your recovery and ability to build muscle. Consuming protein and carbohydrates can help spark new muscle protein in the body.

But that’s been contested. A examined how protein intake timing, pre- or post-workout, influenced muscle development. Twenty-one young men who previously had one year of resistance training experience were split into two groups. Over a ten-week period, one group consumed 25 gramsÌęof protein right before training; the other had 25 grams directly after their workout. The researchers found that men in both groups had similar levels of muscle development.

A published in August 2024 analyzed data from nearly 4,000 older adults and found that while protein supplements helped the participants build muscle mass, the timing didn’t matter.

“Over time, research has shown timing has less of an effect when you consume adequate amounts of protein,” Malin says. “So stressing about always having a protein shake after a workout isn’t as crucial as people may think.”

Ortega-Santos agrees; while earlier studies strongly supported the idea that eating protein in the anabolic window was crucial for muscle growth, she says this advice has undoubtedly changed over time. “Taking a protein shake after exercise can still support muscle recovery and growth, but it won’t be enough if your overall protein and calorie intake are low.”

Is It Good to Have a Protein Shake Before or During a Workout?

If you just ate a big meal, having a protein shake on top of that is unlikely to be the best fit for your lifestyle, Ortega-Santos says. But a shake may be a good choice between meals or before a workout. “It’s essential to remember that they should complement your overall nutrition, not replace it,” Ortega-Santos says. She suggests remaining mindful of how much protein you’re consuming each day.

Keep this in mind: protein shakes impact everyone differently, so Malin recommends seeing how you feel after drinking a protein shake before deciding to take them ahead of workouts. “A trick with protein shakes—particularly if consumed with other nutrients—is that it could upset the stomach while exercising,” he says. He adds that that’s especially true if you use milk as the base.

Aside from a dairy base, Malin also recommends being wary of foods that slow down digestion if you plan to take your shake before or during your workout. That includes high-fiber foods, like chia seeds, or foods containing fats, like peanut butter or avocado. “Replacing them with simple carbohydrates, like honey or bananas, is a good option to combine with protein shakes before exercise to avoid potential gastrointestinal distress,” he says.

It’s nice to know I’ve been on the right track; I make my protein shake with powder, frozen bananas, peanut butter, and almond milk. It’s more of a meal, so I’ll often have it for breakfast after I’m done working out.

Is Having a Protein Shake Right Before Bed “Bad”?

Not necessarily. that having a bedtime protein shake consisting of just a supplement and water can help your body maintain muscle, promote fat breakdown, and maybe even lower inflammation, Malin says.

Protein shakes made with casein, the main protein found in cow’s milk, may be best before bed. “Casein is metabolized slower, allowing a more progressive protein release throughout the night than whey protein,” Ortega-Santos says. (Whey protein is another protein derived from cow’s milk.)

Overall, Malin says it’s not “bad” to have a protein shake before hitting the sheets. You’ll just want to be mindful of how it fits into your daily nutritional needs. This means you should only toss one back if you don’t get enough protein in your day.

Do You Need Protein Shakes at All?

No. You don’t need protein shakes to be healthy. Ortega-Santos points out that protein shakes are , which have been linked to a slew of health complications. The supplement industry in the U.S. is also largely unregulated, making it difficult to know if what you’re taking is actually what the label states, she says.

But if you prefer to have protein shakes, the right timing is when it fits into your lifestyle, says Ortega-Santos. That means that it’s best to take a protein shake whenÌęyou have time and when it fits into your nutritional needs. (Also, if you just feel like enjoying one, it’s totally OK to lean into that urge.)

But Ortega-Santos stresses that protein shakes should complement overall nutrition, not replace it. “A protein shake can help you meet your daily protein goals, but it’s essential to balance it with whole foods that provide other nutrients, including fiber, vitamins, and minerals,” she says. “The key is to use [protein shakes] strategically in the context of your complete meal plan based on your activity levels, health goals, and personal preferences,” she adds.

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The best time to eat dinner has been debated for years. Some claim an early meal is ideal, while others say you’re just fine eating when the mood strikes.

While many people are just trying to squeeze dinner into their busy schedule, it makes sense toÌęalso want to eat at the optimal time for your health.

You might be wondering whether or not it’s OK to eat late at night or if you should aim to eat your last meal well before bedtime. And you may ask yourself if it’s a problem to have a late-night snackÌęjust before hitting the sheets.

According to nutritionists, it turns out there’s some flexibility regarding the optimal time to eat dinner. While there’s no definitive “best” time, experts agree that there is a better time to eat your last meal of the day. Here’s what they suggest and how to make your meal schedule work for you.

The Best (or Better) Time to Eat Dinner

A 2022 study published in the journal found that people who are overweight or obese and eat dinner at 5 P.M. burn about 60 more calories at rest than those who eat at 9 P.M.ÌęEating later in the evening also produces higher levels of hunger hormones like ghrelin, meaning that people who eat dinner closer to bedtime tend to feel hungrier.

Based on those findings, the researchers determined that eating between 5 P.M. and 7 P.M.Ìęis ideal for people concerned about weight management.

A 2021 study published in the journal found that eating dinner earlier, around 6 P.M., can stabilize blood glucose levels compared to eating at 9 P.M., which lowers the risk of developing conditions like Type 2 diabetes and heart disease. Results also indicated that eating dinner earlier can boost metabolism, potentially lowering the chance of weight gain.

Most importantly, eating earlier means you’re less likely to trigger gastrointestinal discomfort. “I recommend eating dinner at least two to three hours before you plan to go to bed so that you have time to digest the food and have it moving past the stomach,” says , a senior dietitian at UCLA Medical Center and assistant professor at the UCLA Fielding School of Public Health. “If you go to bed with a full stomach, you might be more likely to experience reflux (a condition where stomach contents go back up into the esophagus), which can be very unpleasant.”

Reflux can cause chest pain, nausea, swallowing problems, and difficulty sleeping due to discomfort.

How to Figure Out the Best Time to Eat Dinner—According to Your Lifestyle

It’s usually helpful to look at your eating schedule as a whole when trying to figure out the best time to eat dinner to keep yourself from getting overly hungry and maintain stable blood sugar levels, according to , a lecturer in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University.

“Base the timing of meals from your first meal of the day and allow three to four hours to pass before your next meal or snack,” she says.

For example, let’s say you have your first meal of the day at 9 A.M. and plan to be in bed by 9 P.M. You would have lunch at 1 P.M., eat a small snack at 4 P.M., and then have dinner at 6 P.M. But if your first meal is at 11 A.M., and you tend to go to bed around 10 P.M., you may want to push dinner back to 7 P.M., she says.

Because I wake up at 5 A.M. to exercise before my four kids get up and like to go to bed at 9:30 P.M. to try to get at least seven hours of sleep, this is what my ideal meal schedule would look like according to Paolella’s advice:

1. Wake up at 5 A.M.
2. Eat breakfast at 8 A.M.
3. Have lunch at noon.
4. Eat dinner at 5 P.M.
5. Go to sleep at 9:30 P.M.

My current schedule is similar to this, although I usually have a hearty snack between lunch and dinner—and dinnertime can vary, depending on the kids’ activities.

If you happen to have the odd meal outside of these parameters,Ìęthere’s no need to panic—it just raises the odds that you may experience reflux, indigestion, or gas. But even that isn’t a guarantee.

Should You Eat Lighter Meals Later in the Day?

Some suggests that front-loading your day’s calories can help improve blood sugar fluctuations and overall metabolic health, but nutritionists say it’s also important to pay attention to your hunger cues.

Eating lighter meals later in the day, like a hardboiled egg and apple slices or a small serving of chicken with carrot sticks, can make things easier for your digestive tract overnight.Ìę“However, if you are waking up in the middle of the night hungry, you may need to eat a more substantial meal,” Hunnes says.

, a nutritionist at the Ohio State University Wexner Medical Center, suggests eating smaller portions as you wind down for the night. “If you are going to eat closer to going to bed, the amount that you eat before bed matters,” she says. “If you eat a large meal or snack, there is more volume of food that needs to be digested, which means it is more likely to cause reflux or interrupt your sleep.”

Instead, “a small meal or snack could be better as it would require less digestion and will likely pass through your stomach quicker to reduce the chance of reflux,” Cochrane says.

Is Eating Right Before Bed “Bad”?

If you have to eat right before bed, nutritionists stress that you’ll be OK—it’s just not ideal. “Our bodies need time to digest the food, so if we eat too close to bedtime or late at night, lying down on a full stomach can affect your sleep and metabolism, as well as increase your risk of acid reflux or heartburn,” says Paolella.

A lot of this has to do with gravity, Hunnes says. “If you lie down flat after eating, it’s easier for food to reflux or back up into the esophagus because you don’t have gravity pulling it down into the small intestine as much,” she explains. But what you eat matters, too.

“Foods known for reflux—tomatoes, chocolate, mint, and caffeine—should be limited close to bedtime, as should very fatty foods which slow down digestion and increase risk for reflux,” Hunnes says. She also suggests limiting gas-producing foods like broccoli, beans, and Brussels sprouts to lower the odds of gastrointestinal discomfort while trying to sleep.

Is There an Ideal Time to Eat Dinner?

“Your own personal rhythms matter more than a specific or prescribed time,” Hunnes says. So, the answer is: kind of, but it depends on your routine.

Paolella suggests consuming nutrient-dense foods in each meal, including whole grain carbohydrates, fruits, beans, lean animal or plant protein, plant-based sources of fat like avocados or nuts, and a half-plate portion of non-starchy vegetables.

Having a solid mix of protein, fiber, and fat at each meal should help you get the nutrition you need while also helping you to feel fuller for longer, Cochrane says.

Ultimately, the best time of day to eat dinner is two to three hours before you go to bed. But, if you eat outside of that window, you should still be just fine.

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I was a long-distance runner for so long that, at one point, it was a large part of my identity. I won six state championships in high school and got a track scholarship to a Division 1 college, where I regularly logged 90 miles a week during training.

After graduating, running continued to be a consistent part of my routine. Its importance in my daily schedule was nearly tied with brushing my teeth. I ran through all five of my pregnancies—I even went for a five-miler the day before I delivered my second son. Running was—and still is—my favorite thing to do.

However, I eventually started experiencing sporadic bouts of debilitating back pain. Every six months or so, I woke up with a stiff back;Ìęit felt as if it was locked into place. Everyday activities, like leaning over the sink to spit out a mouthful of toothpaste or driving my car, were agonizing.

The flare-ups would last for about two weeks and then get better. I went years without knowing what was causing them. But after a slew of misdiagnoses, I finally got an answer: I was showing early signs of degenerative disc disease, which is a condition where the discs between the vertebrae lose their cushioning and cause pain.

Shortly after my doctor gave me my diagnosis, they delivered the real blow: I had to stop running. The force from pounding the pavement was putting too much stress on my back. If I didn’t stop, I risked those flare-ups becoming my normal. I cried the whole way home from my appointment, devastated that my decades-long love affair with running was over.

My doctor recommended that I pivot to low-impact exercises, listing off things like walking, swimming, and biking as options (basically anything that didn’t require me to jump up and down).

As I feared, these were nowhere near as challenging of a workout as I was used to. So, I created my own workouts, incorporating elements that would tie in the feeling I loved from a good run—being outside in nature and working up a sweat without putting my body through the wringer.

These are the workouts I currently rotate through each day. I interviewed two personal trainers to explain why these moves are low-impact (and therefore back-friendly) yet still challenging enough to help me meet my fitness goals.

Biking Intervals with a Kid (or Two) in Tow

Biking is the workout I do most often, given that my two-year-old is an early riser and likes to go with me. While some cyclists enjoy road bikes, I prefer to use my standard hybrid bike, a , which requires me to pedal harder to get where I want to go.

For my workouts, I put my daughter, who weighs about 25 pounds, on the back of my bike.

Here’s what I do from there:

• Pedal as hard as I can for 30 seconds
• Go at a more comfortable pace for 30 seconds
• Pedal as hard as I can for one to two minutes
• Pedal at an easy pace for one minute
• Repeat the above intervals for 30 to 45 minutes

I can often burn between 350 and 400 calories with this routine. On days when I want to kick things up a notch, I’ll also have my five-year-old ride in my bike’s trailer for added weight. And, if I want to bike but my kids aren’t available, I’ll simply put heavy hand weights in my bike’s seat.

Doing sprints on a bike can be “massively aerobically challenging, but it also works in some strength training,” says , a personal trainer and the co-founder of . “You can really exhaust yourself quickly on a bike,” he says. Matheny recommends putting on a weighted vest, which can make things more challenging when out of the saddle.

It can also be helpful to “gradually increase the interval times and progressively increase the overall cycling time” to avoid plateauing, says , a certified personal trainer and founder of the New York City fitness training studio .

“Running”ÌęLaps in the Pool

This is a workout I stole from my college training. Once a week, we would do a pool workout, where we “ran” in the water.

I head to my neighborhood pool and run laps for up to 45 minutes. Sometimes, I do shallow water runs. Other times, I do “sprints” in deep water where I can’t touch the bottom, which is sort of a modified way of treading water. The buoyancy of the water helps to keep this workout low impact.

Here’s what a swim interval day looks like for me:

• Deep-water sprints for 30 seconds
• Swim at a comfortable pace for 30 seconds
• Repeat over the course of 30 minutes

“Pool running can be a great way for those with joint or bone injuries or other limitations to mimic similar movement patterns to running while elevating your heart rate with no impact on your joints,” Sklar says.

Matheny suggests keeping your fists closed and running with your forearms below the water to make each stride more challenging.

Walking Intervals with Weights

I’m pretty sure I rolled my eyes when my doctor first suggested walking. But I gave it a try and found that walking long distances just wasn’t hard enough for me.

So, I added weights and focused on walking uphill on elevated areas near my home.

This is what a typical walking interval workout looks like for me:

• Hold five-pound hand weights in each hand and walk up a hill at a brisk pace (about 4.1 miles per hour) for one minute
• Walk downhill at a brisk pace until reaching the bottom
• Walk uphill at 4.1 miles per hour for two minutes
• Walk downhill at a brisk pace until reaching the bottom
• Repeat over the course of 40 minutes

I get surprisingly sweaty after doing a few of these, which makes sense, considering I burn around 400 calories. As a bonus, I feel like I’m simultaneously getting an arm workout. According to Sklar, walking with weights is low-impact because although my pace is faster than if I were out for a leisurely stroll, both of my feet stay on the ground at all times.

Matheny points out that weight-bearing exercises are important for bone health. “It’s always good to do that and mix it up because you’re giving your body a new stress,” he says.

Sklar says there is an “added strength component” to hill training, especially when extra weight is involved. He recommends gradually increasing both the weights and walking speed and reducing the time between intervals to make this exercise tougher.

Low-Impact Strength Training

My doctor has repeatedly stressed the importance of maintaining a strong torso to support my back, so I try to incorporate exercises that target my core after each of these workouts.

But every few days, I’ll do a more concentrated strength training workout using exercise bands and hand weights on a yoga mat in my yard.

I try to mix this up, but it generally includes these moves:

• 100 bicycle crunches with an exercise band around my thighs for extra resistance
• 30 banded leg lifts on each side
• 30 walking squats with a band around the thighs and a weight in each hand
• 25 bicep curls
• 25 tricep extensions
• 25 resistance band pull-aparts
• Repeat the above for five sets

When I have time, I’ll simply tack this on to the end of one of the other cardio-heavy workouts above. But on lighter days, I’ll just do this.

This workout is low-impact because it doesn’t involve jumping or pounding into the ground at all, says Matheny.

“Band exercises are a great, convenient, and inexpensive way to incorporate strength training into your workout routine,” Sklar says. “Strength training improves bone density and increases lean muscle, both of which are great for injury prevention.”

Sklar recommends gradually advancing to heavier weights and increasing the resistance of the bands to ensure this workout remains challenging.

Nothing will ever replace my love of running, and I still find it frustrating that my workouts are no longer as simple as lacing up and heading out the door. But I feel like I have a more well-rounded fitness routine now. I also haven’t had a back pain flare-up in the four years since I started doing these workouts—and that’s saying something.

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On August 27, the New Hampshire Department of Health and Human Services after being bit by a mosquito infected with the Eastern equine encephalitis (EEE) virus. This marks the first human EEE death in the United States this year, according to NBC News. Even though EEE is rare, 30 percent of human cases result in death, per the (CDC). Other cases may lead to lasting neurological complications.

and have also reported “Triple E” virus cases this month. To combat the growing viral threat, some MassachusettsÌętowns urged people to avoid going past 6 p.m., as mosquitoes tend to be more active later in the evening until dawn; parks and recreational areas are shutting down earlier, too.

Because of warming global temperatures, mosquitoes won’t be going anywhere anytime soon. In fact, mosquito season is extending—especially in the northeastern states, as temps have increased much more rapidly on the East Coast than in other parts of the country. (You can enter your city in to see how much longer mosquito season is in your area.)

While you’re probably aware that spritzing on bug spray is a good idea before heading into mosquito-infested areas like ponds or marshes, sometimes that’s just not enough. It’s also possible that you’re not applying that spray properly.

No vaccines exist for EEE and other mosquito-borne illnesses like West Nile. That’s why we spoke to six scientists who study insects for their advice on how to get rid of mosquitoes and lower the odds of getting zapped.

1. Put Bug Spray Everywhere—Even in Your Armpits

, an entomologist and researcher at the University of Georgia Public Health Extension, who lives in a rural area, says it’s essential to put bug spray all over your body—including your armpits—because these pests are experts at poking the spots you miss.

“When I’m working in the woods in the summer, I tuck my pants into my socks, tuck my shirt in, and spray my feet, legs, waist, and armpits with either a higher concentration of DEET—25 percent or greater—or a permethrin-based repellent, which is the only kind you can safely use on your clothes.” These precautions can also protect against tick bites, says Gray.

“If I’m just going to be someplace where I expect a few mosquitoes, I’ll use one of the EPA-approved repellents with a lower concentration of an active ingredient,” Gray says. Those include repellents made with lemon eucalyptus, citronella, and catnip oil, like or .

After shielding your armpits, apply bug spray on your hands to smooth a layer over your face; just try not to get any of it in your eyes and mouth, and use it minimally on your ears.

2. Stay on Top of the Screens in Your Home and Tent

Screens on the windows and doors of the house are the best way to keep biting insects outside, says , an associate professor in the Department of Entomology and Nematology at the University of California, Davis, living in North Davis, a small town surrounded by agricultural development. “We have a screened-in porch at our house, so we can sit outside without worrying about mosquitoes,” he says.

If you don’t have screens in your windows, Attardo recommends keeping your windows shut if possible.ÌęBug head nets are also a portable solution, as are bug nets around your bed.

“If mosquitoes are getting into your house, it’s best to kill the mosquitoes using a fly swatter,” Attardo says. Then, “identify where they are coming in from, and use screens in that area.”

3. Plant Flora That Is Native to Your Area

Landscaping can enhance your outdoor space, but using plants that aren’t native to your area may require extra care and water to help them thrive in an unfamiliar environment. Since mosquitoes love standing water, this can cause more trouble than it’s worth, Attardo says.

“In our yard, we have replaced the lawn with native plants that do not require watering,” he says. “This allows us to save water and prevent the inadvertent creation of mosquito breeding sites via sprinklers.”

The National Wildlife Federation has a where you can look up plant species native to your hometown. You could also consult with someone at your local plant store for tips.

But native plants do more than indirectly keep mosquitoes at bay. “Native plants also foster native insect and animal species, which increases biodiversity and strengthens local ecosystems,” Attardo says. “Increased biodiversity is a good way to control mosquitoes, as a biodiverse yard attracts predators of mosquitoes such as dragonflies, damselflies, lizards, birds, and bats.”

4. Create a Mosquito-Repelling Shield Around Yourself

While you can deter bugs with sprays, you can also create a shield of sorts around yourself with the right tools.

Gray recommends using spatial repellent systems, like ThermaCell and OFF Lanterns, which diffuse a small amount of insecticide into the air, creating an invisible shield around them—and you. Most of these are battery-operated or plug-in and make little to no noise when they operate.

Flipping on a fan can be helpful, too. (Yes, really.) “Using small fans at outdoor gatherings can deter mosquitoes from landing and biting,” says Jim Fredericks, an entomologist and senior vice president of public affairs at the . “They’re not strong flyers.”

5. Trim Your Bushes Regularly

Mosquitoes thrive in overgrown plants, as well as wet conditions. That’s why Ian Williams, an entomologist for in Georgia who specializes in urban entomology, says it’s necessary to maintain your outdoor space. “I keep my shrubs and plants pruned to reduce the resting spots available for mosquitoes and other pests,” he says.

Williams also uses gutter guards to protect his gutters from debris and routinely cleans them to keep out organic material buildup and standing water, where mosquitoes can breed.

, an entomologist and state extension specialist at the University of Florida’s Institute of Food and Agricultural Sciences Florida Medical Entomology Laboratory, also takes measures to protect her yard.ÌęBuckner applies a larvicide, an insecticide that kills immature mosquitoes or larvae, that contains the naturally occurring Bacillus thuringiensis subspecies israelensis (Bti) to a water fountain in her yard every month. (FYI: Exposure to Bti is not considered harmful to humans and pets.)

6. Limit Standing Water Around Your Home

Mosquitoes can breed in even small amounts of stagnant water, making it important to eliminate any that may be around your property.

“I drilled a couple of small holes in the bottom of the trash cans that I use for collecting yard debris to prevent water from rain and irrigation collecting in them,” Buckner says. She also lays screens atop her rain barrels to keep adult mosquitoes from laying eggs in them.

“I try to limit the number of items I leave out in my yard that can potentially fill with water and be used as mosquito larval habitats,” Buckner says. She makes a point to pick up fallen palm fronds, the leaves of a palm tree, which can collect amounts of water small enough for mosquitoes to breed in.

7. If You Can, Avoid Traveling to Areas Where Mosquitoes Are Thriving

Mosquito populations are different everywhere you go, but they particularly thrive in humid, warm areas. “Knowing the pleasures of mosquitoes, I try not to travel to areas with bad mosquito populations,” Gray says. “If I were traveling internationally today, particularly to the more tropical areas, I’d take every possible protection.”

Gray is particularly wary of dengue, which can cause a sudden high fever and rash and is most common in the Caribbean, Central America, South America, Southeast Asia, and the Pacific Islands, per the .

If you travel to one of those areas, Gray recommends not sitting outside in unprotected areas at dusk, wearing light-colored, loose-fitting clothing, pants, and long sleeves, and using an EPA-approved repellent. “If I was going to be exposed for over two hours, I’d be sure to use one of the higher concentration products,” he says. “Mosquito-borne diseases are a real risk in developing countries, and people need to take precautions.”

Korin Miller is a health writer based in the northeast. She already toted bug spray around with her everywhere for her kids, but after reporting for this story, she now plans to spray her and her kids’ armpits in the future. Given that her back porch can morph into a mosquito fest in the evenings, she’s considering investing in bigger fans to help keep them away so that she and her family can enjoy their backyard—worry-free.

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Utah’s Salt Lake City is notably one of the biggest outdoor hubs in the country. It offers easy access to climbing and hundreds of miles of hiking and mountain biking trails in the Wasatch mountains, which sit northeast of the state’s capital. In the winter months, tourists and locals make their way to iconic nearby ski areas like Park City, Alta, and Snowbird. Despite the town’s laundry list of recreational activities, Salt Lake also happens to be situated next to an impending environmental and public health disaster: the ever-shrinking Great Salt Lake.

Nick Merrill, a resident of American Fork, a city that lies a little over 30 miles south of Salt Lake, tells the story of how a dust storm, not uncommon in this region, recently ruined a night out with his wife. Around Christmastime, they drove to see Jack Antonoff’s band Bleachers at the Great Saltair. During their commute, he recalls that they chatted about pollution along the shores of the Great Salt Lake.

Merrill, who calls himself “slightly more outdoorsy than most” people in Utah, says the show was incredibleÌębut noted that a dust storm started brewing about an hour after the band started playing. “The wind picked up, and the band played on as best they could,” he says. “But eventually, the dust blowing over the crowd became so thick and choking that people ran from the concert to their cars, and the band was pulled from the stage before they could finish their set.”

Merrill says this particularly frenzied storm was a wake-up call. “During the strongest wind, I had to turn my back and get on the ground to protect my face,” he says.

As the lake continues to wane, the lakebed gets drier, creating more dust that can be carried in wind gusts. Some experts believe there’s a link between the amount of dry lakebed exposed and the frequency of dust storms. It’s even estimated that the Great Salt Lake triggers approximately . Because dust storms weren’t all that common in this area about a decade and a half ago, this statistic is quite alarming.

Environmental researchers are, understandably, concerned about how shrinkage-related events, like the one that befell Merrill and his family and Salt Lake’s worsening smog, relate to climate change. Here’s what scientists say all of this means for people who visit and recreate near Great Salt Lake—and those who call Salt Lake home.

Great Salt Lake’s Drying Lakebed Is Emitting Tons (Literally) of Greenhouse Gasses

New research published this month in the sustainability-focused journal found that the drying Great Salt Lake has become a significant contributor to global greenhouse gas emissions. When a body of water shrinks, the lakebed underneath gets exposed. The resulting dried sediment then releases greenhouse gasses such as carbon dioxide, methane, and nitrous oxide—all of which trap heat and feed global warming.

Between 1986 and 2021, the Great Salt Lake shrunk by more than two-thirds, dropping from 3,300 square miles to just 950. (In fact, it’s predicted that the lake will completely if conservation efforts are not implemented. Water diversions from farmers, residential growth—approximately 1.2 million people live in Salt Lake—and climate change are to blame for the dwindling lake, as șÚÁÏłÔčÏÍű previously reported.

In the study, researchers sampled emissions from the dried saline lakebed over a seven-month period in 2020. They found that the lakebed emitted around 4.1 million tons of carbon dioxide. The result? A seven-percent increase in the amount of human-caused emissions from Utah. To paint a clearer picture—with the help of the Environmental Protection Agency’s —4.1 million tons of CO₂ is roughly equivalent to the annual emissions from over 800,000 gas-fueled cars.

“The lake is disappearing very quickly, and a lot of people are starting to wake up to it,” says study co-author , assistant professor in the Department of Ecology and Evolutionary Biology at the University of Toronto.

The carbon dioxide emissions will have a global impact, Brothers says. It can also interfere with any greenhouse gas reductions the area attempts to achieve. “If Salt Lake City is doing a bunch of measures to try to reduce their carbon footprint and they slash emissions by ten percent but don’t take care of the lake, they could totally undo that work—and ultimately not have any gains,” Brothers says. (Those measures include using more renewable energy and designing more energy-efficient buildings.)

Greenhouse gas emissions are “not directly harmful to health,” says , associate professor of Earth, Atmospheric and Planetary Sciences at Purdue University. “But they contribute to climate change, which indirectly affects people worldwide,” Welp says.

The Great Salt Lake’s Decreasing Water Level Is a Public Health Threat

Salt Lake residents have long endured smoggy summers and winters. Pollution from motor vehicles and industry contributes to smog in the area, along with temperature inversions, which trap cold air and pollution underneath a blanket of warm air.

Piled on top of already-poor air quality, dust storms kick up particulate matter and send it airborne. Toxic bacteria in the lakebed is another health threat.

Dust Storms Wreak Havoc on Already-Bad Air Quality and May Trigger Respiratory Issues

Dust storms happen in the area for a few reasons, including the drying lakebed and strong winds from storm fronts. Illegal motor vehicles riding on the lakebed biocrust (this crust helps protect the lakebed from breaking when it’s intact) can also throw around dust.

When people inhale dust from the lakebed, it sparks inflammation in the body, leading to health issues, including trouble breathing, says Dr. Brian Moench, founder and president of .

But there may be pollutants in that dust, says , associate director of the Wilkes Center for Climate Science and Policy at the University of Utah. “It’s still being studied, but there has been concern about what, exactly, is in that dust,” he says.

The dried lakebed can contain “dozens of heavy metals, including the worst of the worst—mercury, arsenic, lead, cadmium, and a handful of radioactive isotopes like strontium, uranium, and cesium,” Dr. Moench says. However, it’s unclear how many toxins actually end up in the dust that blows around during storms.

Regardless of what’s in it, the dust can lead to short-term health effects like coughing, Lin says. “If you have asthma, it could trigger asthma symptoms, like wheezing,” he says. Over time and with continuous exposure, people may experience decreased lung function, cardiovascular issues, and problems with lung development. “The concern is that it could affect children more because they’re still developing,” Lin says.

“From living there for several years, from 2017 to 2021
the air quality was not good,” Brothers says. (Wildfires in the area also don’t help, he says.) Being regularly exposed to dust and air pollution could raise the risk of lung disease, heart disease, and even neurodegenerative diseases—like Alzheimer’s and Parkinson’s disease—too, Dr. Moench says.

Dr. Moench says the situation around the lake has gotten so bad that he may need to move away for health reasons. “I wrestle all the time with whether I can afford to stay here for my own health,” he says. “I have a serious medical problem very likely related to—certainly exacerbated by—air pollution. Unfortunately, I think it won’t be long before my wife finally agrees that we have to move to protect ourselves.”

Exposure to Toxic Bacteria From the Lakebed Can Make You Feel Like You Have the Flu

While the dust storms are a big issue, there are also cyanotoxins—toxic compounds produced by cyanobacteria or blue-green algae—in the lake itself, too, Brothers says. Although the lakebed’s protective crust largely keeps them contained, cyanotoxins lingering around from old algal blooms can sneak into the lakebed.

“If those [cyanotoxins] go into the sediment and get disturbed, that could have a short- and long-term toxic impact,” he says. Activities that disturb the lakebed, including illegal motor vehicle traffic, foot traffic, and drier conditions, can jostle toxins around, Brothers says.

According to a 2023 research study published in the peer-reviewed toxinology journal , windy conditions can drive lake cyanotoxins airborne and lead to a number of health issues. Symptoms such as sneezing, nasal congestion, a runny nose, skin irritation, burning eyes, and respiratory problems are common,Ìęper a .

Does All of This Mean That Great Salt Lake Is Unsafe For Outdoor Activities?

The notes that Salt Lake City ranks among the nation’s most polluted cities for ozone and short-term particle pollution, making the air quality less than ideal. Dr. Moench says this can make it hard for outdoor athletes to hike, bike, or do anything strenuous, particularly if they have underlying lung conditions.

Despite this, researchers stopped short of saying that people shouldn’t recreate or live around the lake. “It’s not to the point where I would tell people to avoid the Great Salt Lake, but this is definitely going to have an impact,” Brothers says.

The more dangerous dust storms typically occur when cold fronts, weather events that cause cold air to collide with warm air, move through the Wasatch Front. “You have to check for weather forecasts, as well as air quality forecasts before you go,” Lin says. (You can enter your zip code on to determine your town’s air quality status.)

Welp also says people shouldn’t avoid visiting the area over health concerns. “I wouldn’t not visit because of these effects,” she says. “But I would stay inside during dust storms and enjoy the outdoors responsibly.”

Dr. Moench agrees that short-term visitors to the lake are less likely to be impacted than long-term residents. Still, he recommends following certain precautions. “Bring an N95 mask in case there is a dust storm or other pollution event,” he says. Expectant mothers may also want to reconsider taking a trip to the area if air pollution levels are high or dust storms are likely, Dr. Moench says.

To lower your own impact on the future health of people around the lake, Lin stresses the importance of staying on marked surfaces and paths. “The dry lake soil bed develops a biocrust on it,” he says.

That biocrust is hard and helps contain the dust below, Dr. Moench explains. “That protective crust can help reduce some of that dust storm effect, but when people recreate on the surface of that crust, it can damage it,” he says.

Merrill says he continues to be concerned about how the disappearance of the Great Salt Lake will affect the area—and his loved ones. He says, “The impact that it can have on my family’s health and our quality of life is very, very real.

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