And 2 simple steps for better brain function ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
| | March 5, 2026 |  | | | | | | | | Hello!
Have you ever felt like your workouts just aren't doing what you hoped? I might have the answer for you, below. Also, if you're always hearing you should eat more fiber but keep falling short, I've got the cheat sheet you've been wishing for.
Hit reply and let me know, what's your favorite high-fiber food? I love an avocado. | | —Ailsa Cowell, M.S., health editor | | | | | Blood sugar ruining your workouts? New research suggests that even mildly elevated blood sugar (which is pretty common and often undetected) may be blunting the muscle benefits of your workouts:¹ - High blood sugar prevents muscles from absorbing oxygen efficiently during exercise, which reduces exercise capacity (and longevity-supporting VO2 max).
- Mice with high blood sugar normalized within one week on a ketogenic diet, and their muscle mitochondria remodeled to respond better to aerobic exercise.
- Keto isn't required—any diet that keeps blood sugar in a healthy range can deliver the same results.
Diet is a great first step for blood sugar regulation, but don't forget sleep, stress management, and movement throughout the day all play a part, too.
+Better blood sugar | | | | | Just 10 minutes of this can calm your nervous system | |  | | Research shows just 10 minutes of massage is enough to calm your nervous system2—and our editor swears by the Chirp Contour Decompression Table.
The automated device creates personalized treatments based on your size and height to help you warm up, recover, or relax. Here's how: - Decompression therapy expands compressed joints to relieve pressure in your back & spine
- Massage therapy supports blood flow & loosens tight muscles to reduce stiffness and enhance recovery
- Heat therapy relaxes muscles to ease tension & promote relaxation
Choose from three attachments for a soft, contour, or deep tissue massage. You can't go wrong with any—though our tester prefers the deep tissue option.
And while it's an investment, the powerful tool rivals going to a massage therapist (so you'll save money on treatments in the long run). | | | | | | | | | |  Image by Luke Liable / Stocksy | | | | | | Skin care shouldn't stop at your hands | | | | | Skip the masseuse with Chirp's new Decompression Table. It combines spinal traction, massage, and heat therapy to instantly relieve neck and back pain. | | | | | | | | | Trying to eat more fiber? | |  | | Most of us only get ~16 grams of fiber daily, when in reality we need 25-38 grams.
This R.D.-approved cheat sheet shows exactly what 30 grams can look like, and if you click through, you'll find various options to mix and match your favorite sources.
Here's just one of the many ways to get 31-35 grams of fiber in one day: - ½ cup dry oats: 4 grams
- 2 tbsp chia seeds: 8-10 grams
- 1 large apple: 5 grams
- ½ cup chickpeas: 6 grams
- ½ avocado: 5-7 grams
- 1 cup Brussels sprouts: 3 grams
+There's more Be sure to follow us on Instagram for more savable cheat sheets that make healthy eating easier.
That's it for the long game—thanks for playing. Have a great weekend! | | | | | | | Want more from mindbodygreen? Find us here: | | | | | | | | |  | | Ailsa Cowell | | 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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