| | December 30, 2025 |  | | | | | | | | Hey there!
With only one day left of 2025, I'm taking some time to reflect on this past year. Between interviews, research deep dives, and my own trial-and-error, I've learned a lot about what actually moves the needle. Below, I'm sharing the lessons I'm taking with me into 2026… and a few experiments I tried along the way.
What is one thing you accomplished this year that you are proud of? I moved across the country! Respond to this email to let me know. | | —Ava Durgin, assistant health editor | | | | | 5 health habits I'm taking into 2026 As the assistant health editor, I spend most of my days reading studies, interviewing experts, and testing health advice on myself. After a year packed with research on longevity, metabolism, women's health, and performance, these are the five lessons that stuck with me the most (and the ones I'll be carrying into the new year).
What I learned in 2025: - 30+ grams of protein at every meal: It's the simplest lever for better energy, steadier blood sugar, and feeling full for hours.
- Creatine daily: The research is undeniable. It supports strength, cognition, and healthy aging, especially for women.
- Strength training + VO₂ max work matter more than I realized: Building muscle and improving cardiorespiratory fitness truly are the twin pillars of longevity.
- Don't forget fiber: Gut health, metabolic health, hormones… everything runs better when fiber is dialed in.
- It's never too early to care about bone and brain health: The habits you build now protect the body you're going to want later.
Here's to a healthier, stronger, more intentional year ahead, and the science that keeps guiding us forward.
+ My 2025 experiments | | | | | Do you *really* need lifting shoes? | |  | | Good form is essential when you're strength training—and the right footwear can help.
Research shows that lifting shoes can improve squat depth,¹ increase force output,² and enhance overall performance³ by stabilizing your center and helping with alignment.
Exercise physiologist Grayson Wickham, DPT, CSCS, explains: "When your foot has a firm surface to push from, you can generate more force safely and efficiently."
Our newest favorite: R.A.D® One V2. These all-in-one gym sneakers are designed to take you from strength to plyo workouts. - 360° stability for lifting with flat sole & premium rand
- Durable mesh for airflow
- Lightweight design for lifting, jumping, and conditioning
- Cushioned midsole for versatile training days
Whether you're chasing a new PR, dialing in your form, or adding more power to your lifts—the R.A.D® ONE V2 delivers the performance boost serious lifters swear by. | | | | | | | | What we learned about muscle health this year | |  Image by PeopleImages / iStock | | | | | | Your new gym shoe | | | | | With a stable base, elevated heel, and sleek design, this all-in-one trainer supports everything from heavy squats to high-intensity sessions. | | | | | | | | | Muscle, metabolism & GLP-1s | |  | | "It should not be your full-time job to maintain your weight," explains Rocío Salas-Whalen, M.D.
Salas-Whalen, a board-certified Endocrinologist, Obesity Medicine specialist, and widely recognized as one of the earliest adopters of GLP-1 therapies in the United States, joins us today to explain how GLP-1s work, who truly benefits, and the crucial steps you need to take to protect your metabolism along the way. Tune in and be sure to hit follow to get the latest episodes on Apple Podcasts, or watch the interview and subscribe to our channel on YouTube.
That's it for the long game—thanks for playing. Have a great week ahead! | | | | | | | Want more from mindbodygreen? Find us here: | | | | | | | | |  | | Ava Durgin | | Assistant Health Editor | | | | | | Emma Engler, M.S. | | Expert Review | | | | | | Forwarded this email? CLICK HERE to subscribe for free! | | |  | | | Just a heads-up: Everything in this newsletter is for general info only—not medical advice. We always recommend checking in with a healthcare professional before making any health decisions. Our product picks and reviews reflect our editors' opinions unless we say otherwise. We sometimes link to other sites, but we're not responsible for their content.
*These statements haven't been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. | | © 2024 mindbodygreen, All rights reserved.
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