| | January 8, 2026 |  | | | | | | | | Good morning!
Starting this week, we're taking our that same science-first curiosity deeper with the launch of a brand-new podcast series—with each episode unpacking one fascinating study and what it really means for your health. Scroll down to check out our first episode.
I'm also sharing a decade-specific guide to eating for every stage of life. I've personally learned I need more carbs to keep up with my activity level—what's one thing you've changed? Reply and let me know. | | —Ava Durgin, assistant health editor | | | | | How to eat for strength at every age For years, women were told to eat less, shrink down, and stay in control, often at the cost of our hormones, energy, and long-term health. But a new era of nourishment is here, one built around strength, muscle, mood, and metabolism.
Here's how your nutritional needs shift, and how to fuel wisely through every chapter. - Your 20s are for building foundations. Prioritize calcium, vitamin D, iron, healthy fats, and gut-supportive fiber to build peak bone mass, balance hormones, and avoid the long-term fallout of undereating.
- Your 30s require strategic nourishment. Protein, omega-3s, B vitamins, magnesium, and fiber become essential for fertility (whether or not kids are the plan), mood, energy, and handling bigger life demands.
- Your 40s are for protecting your metabolism and preparing for perimenopause. Lean into protein, phytonutrients, omega-3s, and gut-supportive fiber to support muscle, inflammation, and hormone detox.
- Muscle is the throughline across all decades. Resistance training + protein isn't optional; it's the key to supporting hormones, metabolism, insulin sensitivity, mood, and long-term independence.
At every age, eating isn't about restriction; it's about fueling the strongest, healthiest version of you now and decades from now.
Check out the full guide here & learn more about our Strong Women series.
+ Nourish smarter | | | | | Your 2026 reset starts here | |  | | Red light therapy is a go-to for boosting skin health, sleep, recovery, and hair growth—but adding to your schedule is easier said than done.
That's why HigherDOSE found an easy way to add the popular longevity treatment to your routine: a Red Light Showerhead Filter.
Now your daily rinse doubles as a red light therapy session with powerful dual red and near-infrared light (650nm & 850nm). Here's why we're impressed by this new release. - Time out your session: Choose 5, 10, or 15-minute treatments to match your routine via the included remote control
- 10-stage filtration: Third-party tested to reduce microplastics and VOCs (most filters just remove chlorine, mineral build-up, and heavy metals)
- Removable red light module: Detach the light and use it solo for targeted treatment outside the shower
- 3 premium finishes: Elevate your space with brass (gold), chrome (silver), or black
The most impressive part? The new release boasts a powerful 200mW/cm2 irradiance i.e. the strength of most full-sized red light panels. | | | | | | | | Have a sweet tooth? These are secretly high-protein | |  Image by KaleJunkie | | | | | | Red light gets a revamp | | | | | Elevate your everyday routine with HigherDOSE's Red Light Shower Filter. It combines 10-stage filtration with red light therapy to transform your shower into the ultimate well-being retreat. Use the code MINDBODYGREEN to save 15% on your order. | | | | | | | | | The lab accident that rewrote heart health | |  | | The first episode of our new deep-dive series starts with an unexpected experiment from the 1980s involving rabbits, heart disease, and one powerful variable no one was measuring: love.
Here's what the episode uncovers: 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 weekend! | | | | | | | 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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