| | March 8, 2026 |  | | | | | | | | Good morning!
Today kicks off Sleep Week, and I'm bringing you the latest science on how sleep deprivation and poor sleep quality can impact your brain, and more importantly, what you can do to avoid the negative effects.
Read through, then hit reply and tell me what sleep habit you can't live without. I have to have a cool, dark room (preferably with a fan), or I'm up most of the night. | | —Ailsa Cowell, M.S., health editor | | | | | This is your brain on garbage sleep A new study investigated what actually changes in brain tissue from both sleep deprivation and poor sleep quality.¹
They found several key changes: - Myelin, the protective coating around neurons, starts to wear down, which means signals between brain regions move more slowly.
- Sleep loss messes with how brain cells deliver cholesterol to myelin, weakening that essential insulation.
- Nerve impulses take longer to travel, making communication between the two hemispheres of the brain less efficient.
- With slower signals, attention, memory, and coordination all suffer.
While these results are based on human, rat, and mouse data, one big takeaway is that both sleep and brain health are malleable.
Aiming for 7-9 hours of sleep, eating healthy fats like nuts, fatty fish, and eggs, and getting regular exercise could help maintain myelin integrity and proper brain signaling.
+Smarter sleep | | | | | | PRESENTED BY | |  | | The vehicle that helps you connect | |  | | You may think hanging out with friends and family is just an excuse for a good time, but it's also a very strategic wellness choice. Social connections are one of the most impactful contributors to health and longevity.²
Make connections that last in the 2026 Toyota Highlander. - Wrangle the friend group together for that roadtrip. With 3 rows and a spacious cabin, the vehicle seats up to 8. And the 3 drive modes (sport, eco, and normal) adapt to how you want to drive.
- Drive beyond city limits and make a night of stargazing. The available Multi-Terrain Select means it's ready for any road, while the available panoramic moonroof lets everyone take in the night sky.
- Pack blankets, snacks, and a projector for an outdoor movie night. With flexible cargo space and an available 120V/1500W-capable power outlet, this vehicle is your movie theater on the go.
A life well lived is one that's shared. The 2026 Toyota Highlander is built with enough space and flexibility to bring everyone along. | | | | | | | | | |  Image by Michela Ravasio / Stocksy | | There's a lot of noise around longevity, but the simplest habits are often the ones with the greatest impact. | | | | | | If you do one thing… bust a move Research shows dancing may be one of the most enjoyable things you can do for your long-term health.³ - Just 12 weeks of structured social dance lessons were found to significantly boost oxytocin, the body's "bonding hormone," linked to trust, happiness, and emotional resilience.
- Brain scans showed that dancers had measurably stronger neural connectivity and increased spontaneous brain activity, meaning the benefits carried over even when participants weren't dancing.
You don't need to be Dancing With The Stars material; you just need to show up. Try a local Zumba class, go to a live concert, or have a living room dance party with the whole family.
+For the love of dance | | | | | For big plans & everyday moments | |  | | It's not just about the big moments. The 2026 Toyota Highlander elevates everyday ones too. Smart technology features, like available Remote Connect and the multimedia touchscreen, help streamline the day-to-day. | | | | | | | | Ask An RD: What exactly are healthy carbs? Healthy carbs (which we sometimes call complex carbs) provide fiber, vitamins, and minerals while having a minimal impact on blood sugar spikes. They are usually whole, minimally processed, and nutrient-dense.
These include: - Grains: Oats, farro, buckwheat, quinoa, barley, brown rice
- Veggies: Potatoes, sweet potatoes, winter squash, parsnips, corn
- Legumes: Black beans, chickpeas, lentils, kidney beans
- And so many more!
Simple carbs, on the other hand, are ones that have less fiber (like white rice) and low-quality, simple carbs are ones with no fiber and heaps of added sugars (like many packaged ultra-processed foods).
+Carb corner - mindbodygreen editor &
author of mbg's newsletter Functional Food,
Molly Knudsen, M.S., RDN That's it for the long game—we hope you're geared up for the week ahead of you. | | | | | Forwarded this email? CLICK HERE to subscribe for free! | | | Want more from mindbodygreen? Find us here: | | | | | | | | |  | | Ailsa Cowell | | Health Editor | | | | | | Molly Knudsen, M.S., RDN | | Expert Review | | | | | | |  | | | 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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