Melissa Hogenboom

Research on chrononutrition indicates that meal timing affects glucose control, hunger, fat storage, weight management and cardiovascular health, partly because metabolism follows the circadian clock. Studies cited suggest that earlier lunches and dinners are associated with better weight-loss outcomes, more efficient glucose processing and lower cardiovascular risk, while eating close to bedtime may impair insulin responses and increase hunger the next day. The article recommends eating the largest meal earlier in the day, choosing fiber-rich carbohydrates earlier, having a lighter protein-rich dinner, maintaining regular meal times and finishing dinner at least three hours before sleep, while taking individual chronotypes and work schedules into account.

GLP-1 drugs such as tirzepatide and semaglutide are not currently prohibited by the World Anti-Doping Agency, although they remain under monitoring. Experts say there is insufficient research involving elite athletes to determine whether the drugs directly enhance performance. They could offer advantages in weight-category sports or indirectly improve movement, recovery and cardiovascular health, but side effects including muscle loss, gastrointestinal problems and inadequate calorie intake could harm training and performance. The drugs also raise concerns about relative energy deficiency, misuse outside approved medical indications and fairness, particularly after Serena Williams publicly disclosed her use of tirzepatide and promoted Ro. Antidoping authorities are expected to continue assessing the substances as their use expands.

Research on chrononutrition suggests that when people eat may affect metabolism, blood sugar control, appetite, body weight and cardiovascular health. Studies indicate that eating larger meals earlier in the day, having breakfast earlier, and finishing dinner at least three hours before sleep may improve glucose regulation and reduce risks associated with weight gain and heart disease. Late eating can increase hunger, impair insulin response and promote fat storage, although chronotype, sleep, work schedules and individual health needs also matter. There is no single ideal dinner time, but regular meals, fiber-rich foods earlier in the day and a lighter, protein-rich evening meal are generally recommended.

Bone strength begins developing in childhood and early adolescence, but gradually declines with age, increasing the risk of osteoporosis and serious fractures. The article highlights five food groups that may support bone health: dairy products such as milk, cheese and yogurt; soy foods such as tofu, edamame and tempeh; chia seeds; dried fruit including figs and dates; and canned oily fish such as sardines and salmon. Calcium, vitamin D, protein, magnesium, phosphorus and vitamin K are identified as important nutrients. Evidence for soy foods and dairy products is relatively encouraging, while evidence for chia seeds and supplements remains less conclusive. A balanced diet combined with regular weight-bearing exercise is presented as the most effective overall strategy, with calcium and vitamin D supplements recommended mainly for people who cannot obtain enough nutrients from food or who are at particular risk of deficiency.

Ultra-processed foods are widespread, inexpensive and convenient, but diets high in them are associated with obesity, cancer and type 2 diabetes. Six simple homemade alternatives are suggested: banana-and-cocoa or fruit ice cream, two-ingredient bagels, tomato sauce, a soy-and-honey stir-fry sauce, homemade popcorn and oat bars. The article advises checking ingredient lists, favoring foods that resemble their original ingredients, and focusing on adding healthier foods rather than eliminating every ultra-processed product.

Bone density is largely built during childhood and early adulthood but declines with age, increasing the risk of osteopenia, osteoporosis and serious fractures. Besides milk and other dairy products, calcium- and nutrient-rich choices include soy foods, tofu, edamame, tempeh, chia seeds, dried fruits and canned oily fish such as sardines. Protein, vitamin D, magnesium, vitamin K and regular weight-bearing exercise also support bone and muscle health. Research suggests potential benefits from soy, prunes, fruit and vegetables, although some evidence—particularly on chia seeds and supplements—remains limited or mixed. Experts advise a varied, balanced diet and caution that calcium or vitamin D supplements are mainly useful for people with inadequate intake or specific risk factors, since higher doses are not necessarily better.

Bone density is built during childhood and early adulthood but gradually declines with age, increasing the risk of osteoporosis and fractures. Alongside regular weight-bearing exercise, a varied diet containing calcium, vitamin D, protein, magnesium, vitamin K and phosphorus can support bone and muscle health. Dairy foods remain useful, but alternatives include soy foods, chia seeds, dried fruits, leafy greens and canned fish. Evidence for supplements is mixed, so calcium and vitamin D supplements are mainly recommended for people unable to meet their needs through diet or those at higher risk.

Short dance breaks can benefit physical fitness, mood, focus, creativity and broader brain health, even when they last only five minutes. Research suggests that dance combines movement, rhythm, music and social connection in ways that can improve concentration, psychological well-being, memory and quality of life, while potentially lowering dementia risk and helping people with Parkinson’s disease. Brief activity also interrupts prolonged sitting, which is associated with poorer health outcomes. Experts recommend starting with enjoyable music or simple online choreography, emphasizing that people do not need special skill or confidence to gain benefits from dancing.

Dancing, even for just five minutes a day, can combine aerobic exercise, social connection and creative self-expression while improving mood, focus, memory, creativity, balance and overall quality of life. Research cited in the article links dance with reduced depression, lower dementia risk and potential benefits for people with Parkinson’s disease. A study of schoolchildren found that five minutes of synchronized group dancing improved subsequent concentration on a mathematics task. The author’s own week-long experiment also produced feelings of greater energy and productivity, and experts recommend choosing enjoyable music or an accessible routine to overcome embarrassment and make movement a regular habit.

Experts highlight how psychologically meaningful dates such as the start of a week or season can boost motivation for new goals, noting that pairing these moments with realistic planning strengthens long-term habit formation. Research shows that simple, repeatable behaviors are more likely to become habits and that replacing unwanted behaviors with better alternatives improves adherence. Enjoying the process increases persistence, while breaking long-term goals into smaller, measurable targets helps prevent mid-point motivational decline. Consistent routines eventually reduce reliance on willpower as habits become automatic.

Psychologists highlight the power of the “fresh‑start effect,” where meaningful dates such as the new year, birthdays or mid‑year milestones boost motivation to pursue goals. Research shows that defining new temporal starting points and developing consistent, simple habits improves long‑term success. Experts emphasise persistence, substituting undesirable habits with better ones, enjoying the daily process rather than focusing solely on outcomes and using strategies such as temptation bundling. Breaking goals into measurable, achievable steps and anticipating motivational dips further increases the likelihood of turning behaviours into lasting habits.

Research-backed strategies show that repeated exposure to vegetables, offering them first at meals, increasing their portion size, improving their visual appeal, modeling healthy eating as parents, and making food fun can increase children’s willingness to eat vegetables. Studies highlight the influence of early childhood, parental habits, and sensory engagement in reducing food neophobia and improving overall diet quality.

Researchers highlight six methods to increase vegetable consumption among children, emphasizing early and repeated exposure, serving vegetables first, increasing their portion sizes, improving visual presentation, modeling healthy eating through family meals, and making food experiences playful to reduce neophobia. These strategies aim to support healthier habits, reduce obesity risks, and encourage long-term positive relationships with nutritious foods.