• A personal trainer in his 50s got back in shape after colon cancer treatment with simple workouts.
• His routine includes rucking, walking with a weighted pack to build muscle and endurance in less time.
• He recommends shorter, more consistent workouts instead of exhausting yourself for long-term gains.

Shorter workouts could be the key to getting in shape and staying that way into your 50s and beyond, according to a personal trainer who learned to work smarter instead of harder.

Bill Maeda, 56, said recovering from a health crisis taught him that short, simple, and consistent is key to building muscle and fitness long-term.

"My raw horsepower is less than it was 10 or more years ago, but I don't care," he told. "The difference is now, I'm moving better, and it's fun."

Inspired by Bruce Lee to start training at 8 years old, Maeda had been a personal trainer for decades, even landed a few movie roles with his muscular physique. But in 2012, he was diagnosed with stage 3 colon cancer in his early 40s, requiring major emergency surgery and half a year of chemotherapy.

Recovering from cancer made him realize that focusing on his physique over his health was like building a nice car without proper brakes or steering.

"I wanted a strong frame. I wanted a powerful engine, but I spent so much time building this car, I forgot how to drive it. That's what I'm doing now," he said.

Maeda slowly rebuilt his fitness, one rep at a time, and said shorter and simpler can be better for long-term gains.

Build a foundation on the basics: deadlifts, squats, push-ups

Maeda's current workouts on social media often feature unusual exercises, but he said most people shouldn't do complicated workouts unless they've mastered the basics. You don't need elaborate movement to build muscle, and the risk of injury can increase as an exercise become more intricate.

"Well into my forties, I didn't do anything fancy. It was deadlifts, squats, kettlebell swings, just a lot of very fundamental movements," Maeda said. "Those are what built my physical base, what people see now, the muscle I carry."

To gain muscle and strength, focus on progressive overload, performing the same exercises over time with gradually increasing weight.

From there, you can explore variations of exercise to keep workouts fun and challenging while improving mobility, agility, and balance.

"I do less of that heavy basic lifting because of the time I have now, I'd rather put it towards movements that spread the stress of what I'm doing more evenly throughout my body," Maeda said.

Work out in less time by rucking

One regular part of Maeda's fitness routine is rucking, or walking with weight. He typically carries a 45-pound backpack for 30 minutes a day, at least five days a week, while walking his dogs.

He first starting rucking as he was slowly rebuilding his endurance after colon cancer. He began with short walks wearing a backpack full of bricks and added weight (and better gear through his partnership with fitness brand GORUCK) over time.

Building muscle and endurance comes from challenging your body over time. Rucking provides a convenient way to work the muscles during activities that are already a part of a routine, like walking dogs or taking a hike.

For Maeda, it added an extra challenge without taking more time out of his day.

"It got me to a point where just walking seemed like a total waste of time," he said. "If I'm doing something that often and I can just put a 45-pound backpack on, that's a lot of minutes under load."

Ending a workout early can pay off

In his younger years, Maeda embraced the "no pain, no gain" mindset of tough exercise, but now warns against it.

"I don't personally recommend programs that are aggressive and based on sucking it up and willpower. Life is hard enough," Maeda said.

He said it's better not to be completely exhausted after exercise, so you're energized and excited for the next workout, even if that means cutting your workout short.

"Consistency over days is way more important than a hard weekend warrior workout that means you're sore for the rest of the week," he said.

Try this no-equipment workout for beginners

Maeda recommends starting with a workout you can do at home.

To complete his "exercise ladder," do:

• one squat, one push-up;
• two squats, two push-ups;
• three squats, three push-ups;
• continue up to five reps, or until the next set starts to feel daunting.

Over time, you can repeat the workout, aiming to reach a higher number of reps as you progress, or change up the exercises (doing lunges and pull-ups, or single-leg deadlifts and burpees).

• For NBA All-Star Kevin Love, it's his job to reduce inflammation in his body.
• Love said you can forget expensive hacks — simple tweaks help him perform better on the court.
• He eats beets, takes cold showers in the morning, and exercises outside.

You don't need a multimillion dollar salary to optimize your body.

Take it from NBA All-Star Kevin Love, who makes a living out of being in perfect shape, reducing inflammation, and avoiding injury.

While Love is a fan of some high-end wellness treatments like longevity IVs, he said the vast majority of his routine is about perfecting the basics.

"In a lot of ways, I'm just like everybody else," Love, 36, told Business Insider in an interview on his partnership with plant-based protein brand Koia.

"Simplify, simplify, simplify, and then build out your routine and your schedule from there."

Love swears by habits anyone can implement like cold showers, a consistent sleep schedule, and more time in nature for better recovery.

A cold shower in the morning to activate your mind and body

Love said he takes a cold shower for one to five minutes after waking up in the morning or after a nap.

"When I need to really wake up and get that, boom, dopamine hit and be firing, I'll do that," he said. "My mind is working at a very high level as well as my body being just refreshed."

Ice baths or cold plunges are a popular wellness trend because small doses have shown promising benefits to improve mood, reduce pain, and lower risk of injury or illness. Exposure to the cold prompts the release of endorphins in the body that help lower inflammation.

The tradeoff is that icy baths or showers too soon after a workout might impair muscle growth, so scheduling them early in the day can be a better option for optimal gains.

Exercising outdoors to reduce stress and boost vitamin D

Love is a big fan of being in nature, and said heading outside helps to maximize the benefits of his workout sessions, whether he's taking a walk or strength training.

"It kills two birds with one stone. Just walking and being outside in nature keep my cortisol levels down and keep me feeling really good, getting my vitamin D out in the sun," Love said.

Consistent exercise helps to reduce chronic inflammation (the kind that leads to illnesses like heart disease).

Spending time outdoors has health benefits like relieving stress, another source of inflammation. The exposure to sunlight helps your body get enough vitamin D for healthy muscles and a strong immune system.

Foods like fish and berries fight inflammation

Love said his team has weigh-ins throughout the season, so it's important to stay lean and avoid eating too much added sugar.

Instead, he opts for nutrient-dense, anti-inflammatory foods. Raised in the Pacific Northwest, salmon is a staple source of protein and healthy fats like omega-3s.

"Keeping inflammation down, a lot of that moved in the right direction through food like fatty fish," Love said.

Other favorites include high-iron veggies like leafy greens, nuts, berries, dark chocolate, eggs, almonds, and olive oil. For a quick boost after a workout, Love is a fan of Koia's plant-based protein shakes.

Love also drinks coffee and enjoys wine in moderation, both of which have also been shown to lower inflammation in some people.

He includes tart cherry juice and beets in his diet for an extra athletic boost, thanks to antioxidants that can speed recovery.

A sleep routine is key to good rest on a busy schedule

Love's bedtime routine is all about maximizing good sleep. It includes a hot shower or Epsom salt bath for muscle relaxation, some light stretching, and keeping his room cool, since a lower body temperature can facilitate deeper sleep.

It's not always possible for Love to get enough on a busy schedule, traveling coast-to-coast for games and fighting jet lag. Instead, he tries to be as consistent as possible about going to bed and waking up around the same time, which research suggests may be even more important for health than hours spent sleeping.

When things get off track, Love tries to focus on long-term consistent rather than a perfect routine on any given day to avoid unnecessary stress.

"I give myself a little bit of grace, to not turn up the anxiety and get my mind racing on why I'm not getting to bed at the exact same time," he said,

• Eating more carbohydrates is linked to a better health by age 70, new research suggests.
• The kind of carbs is key. Quality carbs come from whole grains, produce, and beans, not processed food.
• Refined carbs like pasta, added sugar, chips, and fries could worsen your chance of healthy aging.

Cutting carbs is a hot diet fad for losing weight or lowering blood sugar, but it could backfire — especially when it comes to living longer, new research suggests.

Instead of fearing bread and other carb-rich foods, we should focus on picking the right ones to boost our chances of staying healthy as we age, according to scientists from Tufts University.

Their new research on more than 47,000 women found that just 8% of made it to their 70s without memory problems, physical limitations, or major illnesses like cancer and heart disease.

Their secret? Eating more carbs.

Women who eat high-quality carbs, starting in their 40s are more likely to stay healthy by age 70, according to the study published May 16 in JAMA Network Open.

Carb-rich foods like beans, berries, greens, and oats could play a key role in longevity, researchers said.

Swapping in these quality carbs instead of ultra-processed foods like French fries and donuts could improve your health not just in the short-term, but for decades to come.

There may even be a benefit to eating the right kind of carbs instead of extra protein, the study suggests.

"We've all heard that different carbohydrates can affect health differently, whether for weight, energy, or blood sugar levels," Andres Ardisson Korat, the lead author of the study and a researcher from Tufts University, said in a press release.

"But rather than just look at the immediate effects of these macronutrients, we wanted to understand what they might mean for good health 30 years later."

What does it mean to age gracefully?

The researchers looked at data from female nurses starting in their 40s and 50s, over threes decades of follow-up to compare participants' eating habits to how their health changed over time.

They looked at who experienced memory problems, or developed illnesses like type 2 diabetes by age 70, but also assessed whether participants stayed physically able and mentally sharp. Their definition of healthy aging included being able keep up with everyday tasks like walking, housework, and carrying groceries, but also do a moderate amount of vigorous exercise like running, lifting weights, or doing sports.

About a third of the women in the study managed to avoid chronic illness by age 70, and about half retained good memory, but only around 15% were considered free from physical limitations.

The most elite group of women did all of the above, the 8% of total participants who met the definition of healthy aging.

Carbs v. protein for longevity

The researchers found that, for living longer, more protein isn't necessarily better.

Eating 5% more protein instead of carbs lowered the odds of healthy aging in the study. Extra carbs may actually be more important, the researchers observed.

Swapping in 5% more carbs instead of saturated fat or animal protein could make you more likely to age healthfully, the data model suggested.

How to pick the healthiest carb sources

Not all carbs were considered equal in the study.

Women who ate more carbs from high-fiber foods — vegetables, whole grains, fruit, and beans — were more likely to be healthy agers.

Of course, refined carbs such as added sugars, pastries, and pizza, along with starchy processed foods such as French fries and potato chips, were linked to lower odds of healthy aging. That's in large part due to the excess salt, sugar, and fat in processed food that can wreak havoc on our health if we eat too much of it.

Without more research, though, the study can't say for sure whether certain foods directly cause better longevity of lower disease risk. It's also limited because it relies on surveys of what participants' ate, which can be unreliable since people rarely have an exact memory of their meals and snacks.

However, the results help confirm ongoing research about the best way to eat for a long, healthy life. For now, evidence is stacking up that whole grains, beans, and produce are safe bets.

"The more we can understand about healthy aging, the more science can help people live healthier for longer," said Ardisson Korat.

• Good hydration can improve your energy, mood, and focus, but timing is important.
• An elite sports nutritionist explains how much water you need, and when to drink it.
• Look for three key signs of dehydration, and eat more hydrating foods with electrolytes.

Hydration plays a huge role in performance, mental focus, physical stamina, and recovery. That's true whether you're an NBA star or a weekend warrior.

The pros have mastered the art of optimal hydration, according to Matt Jones, a sports nutritionist who advises supplement brand Cadence and worked with the Boston Celtics during their 2024 NBA Championship-winning season.

"It's those routines that allow them to perform to the best of their ability, because ultimately the most important thing with any nutrition intervention is the consistency part," he told Business Insider.

After years of experience coaching elite athletes and military professionals, Jones has 5 key tips to get enough water and electrolytes for better focus and energy throughout the day.

Use a three-part test for dehydration

Drinking enough water is crucial to keeping your brain and body performing well in the office or on the basketball court, according to Jones.

"It can impact your mood, your decision making, it can impact the way you just go about your normal life," he said.

A key part of his job is being able to tell whether athletes need to drink more water, which he does using a gold standard test. You can use the three steps to see if if you're dehydrated:

• Waking up thirsty. You can lose fluids overnight, so morning thirst is a good sign to start drinking water.
• Daily weight changes. Slight changes in your daily weight are normal, but if decreases by 1% or more overnight, you could be low on fluids.
• Dark urine. Normal urine is pale or transparent yellow, so a color closer to amber can indicate dehydration.

How much water you should drink in a day?

Jones said the gold standard recommendation is one milliliter to 1.5 milliliters per calorie of energy expenditure.

For example, a person who burns through 2,000 calories a day would need about two liters or eight cups of water per day — the advice you probably heard as a kid.

If you have higher calorie needs because you're more active or weigh more, your hydration needs will be proportionally higher.

Drink most of your water by 4 p.m.

Being well-hydrated can backfire if you drink water too late, since frequent bathroom trips disrupt your sleep.

Jones said the solution for his athletes, including the Celtics, is to drink 80% of their fluids for the day before 4:00 p.m, so their bodies have time to process all that liquid before bedtime.

Hydrate with fruit, coffee, and tea

Plain water is your first priority for hydration and a healthier choice than sugary juice or soda, but other drinks and even foods can count toward your daily total.

For instance, your daily morning coffee can help keep you hydrated. It's best in moderation to avoid the side effects of excess caffeine.

"Caffeine itself can be a diuretic, but when consumed in the form of coffee or tea, the net effect is a net gain in fluid," Jones said.

Hydrating foods like fruits and veggies also provide electrolytes to regulate the fluids in your body.

We need sodium, or salt, but most of us probably get enough in our diets already. Jones said it's better to focus on getting the right amount of potassium for balance and to offset the side effects of too much sodium, like high blood pressure.

Good sources of potassium include bananas, avocado, coconut water, pomegranate, and watermelon.

Start drinking before you're thirsty

It's ok to sip water when you feel like it during the work day, but if you wait until you're thirsty during a sweaty workout, you'll already be dehydrated.

"During intense exercise, particularly in warm environments, thirst is not a good indicator of hydration status," Jones said. "People are often chasing their tails a little bit."

You can calculate your sweat rate to estimate just how much water you need to replace during exercise, like Jones does with the pros.

Prevent a dip in performance by drinking water at regular intervals.

"The first priority as soon as your big toe hits planet earth in the morning is to rehydrate," he said.

• Olav Aleksander Bu is an elite endurance coach whose training balances intensity for better results.
• You can use his strategies for better VO2 max, a key metric of fitness and longevity.
• Understanding factors like heart rate, threshold, and heat can help you work out smarter.

For Olympic triathlete gold medalist Kristian Blummenfelt, training is a full-time job.

He exercises up to 10 hours a day to keep his heart and lungs in peak shape, and doubles up on tough sessions as part of a workout strategy known as "The Norwegian method."

That same method can help you, a mere mortal, improve your own longevity and fitness spending just a fraction of the time working out, according to his coach, Olav Aleksander Bu.

"We think of elite athletes as freaks of nature. In reality, what we see is working with elite athletes works with everybody," he told Business Insider in an interview tied to a partnership with fitness tech company Core.

Bu, who has coached some of the best endurance athletes on the planet, uses the Norwegian method to dial in workout intensity while avoiding injury or burnout.

The same principles can help you work out more efficiently.

What is the Norwegian method?

At the most basic level, the Norwegian method is about balancing volume — the amount of work you're doing — with recovery. The key principle is alternating periods of high intensity with periods of lower intensity and rest.

To train with the Norwegian method for a higher VO2 max (the ability to circulate and use oxygen effectively) and better endurance, you need the right kind of stress on your body, which means being able to measure intensity.

How tired you feel isn't necessarily an accurate measure of how hard you're working, Bu said. Pace may not be a good measure of intensity either because it varies so much between athletes, and even for the same athlete under different conditions.

Running five miles in 40 minutes might be easy for the pros but crushingly difficult for a newbie.

To stay on target, Bu uses metrics like body temperature and lactate, a byproduct the body produces during intense exercise, to precisely assess how hard athletes can push during training.

While you can buy a device to measure lactate, heart rate can also measure effort, and it's easier to do at home with a smartwatch or fitness tracker.

How to boost your VO2 max

A sample workout plan to increase VO2 max involves three sessions per week of your preferred cardio exercise, such as running or biking.

You'll aim to spend time at your threshold heart rate, the maximum effort you'd be able to sustain for about an hour of work. The pros test their threshold in a lab, but you can estimate it.

One popular technique is to run or bike hard for 30 minutes and record your average heart rate for the last 20 minutes. Your threshold for running or biking may be different.

For threshold sessions, alternate between periods of work at that intensity and rest to recover. Some example intervals from different Norwegian training plans include:

• Four minutes of hard effort, followed by three minutes of rest, repeated for four total sets, popularized by coach Ulrik Wisløff.
• 1,000-meter effort, followed by a minute of rest, repeated 10 times, is a go-to for athlete Marius Bakken.

In one of those sessions, you could incorporate heat training — one of Bu's favorite ways to get the right workout intensity, both in his own workouts and for his athletes. Adding heat also works the heart and lungs while preventing joint pain during exercise.

You can be most precise by using a sensor to monitor your body temperature. Aim for around 101.3 degrees Fahrenheit, building toward 102.2 during your session, but not exceeding that temperature, Bu said. Increase the heat by exercising in warm weather or wearing more layers.

Over time, you can safely challenge your body to keep getting stronger by gradually spending more time at that threshold intensity.

The key is thinking long-term. Working out for an hour or two once a week isn't going to make much of a difference to your fitness. Progress comes from repeating the routine for weeks and months.

"People that find great pleasure in training find a sustainable intensity, and they get to perceive the tremendous effect it has on their physique," Bu said.

• The right routine can save you time and effort in the gym.
• If you want a more athletic physique for summer, you should do some full-body exercises a few hours a week.
• Avoid long, exhausting workouts and focus on sustainable changes and good nutrition.

If you want to get in shape for the summer, stop working out like an influencer. Start choosing smarter, time-saving exercises.

That's advice from Ben Foster, founder and head coach of the People's Athletic Club. Many trendy muscle-building workouts are more time-consuming — and more tiring — than necessary, Foster said.

While a lot of the mainstream approach to changing body composition (that is, burning fat and building muscle) come from the pro bodybuilding community, that may not work for everyone.

It's great if working out is your full-time job, but may not be the most efficient for the average person, Foster said.

Smart workout strategies can help you look and feel more athletic for the summer.

"People can do some amazing things in 8-12 weeks," Foster said.

Mistake 1: Setting unrealistic goals

If you're hoping to pack on muscle by July, it's probably too late, especially if you want to get shredded at the same time, according to Foster.

Building muscle is a long process, and trying to rush can lead to injury instead of results.

A beginner can reasonably expect to add a pound or two of muscle per month for the first half a year of training thanks to newbie gains — faster muscle growth when you're first starting out.

The average person can gain about a half pound of muscle every few weeks. You should expect to spend at least three months dedicated to building to see significant changes, Foster said. Optimizing muscle growth also means eating a little extra, so your body fat will likely increase a bit as well.

But you can see significant changes sooner if you mainly want to lose body fat, which can help your existing muscles look more defined.

To burn fat, start with your diet. Focus on eating in a calorie deficit (fewer calories than your body uses for energy) and getting enough protein, Foster said.

Mistake 2: Spending too much time on separate body parts

Trendy workouts often include specific movements to isolate muscles from each angle, Foster said. A common body part workout split, targeting chest and back or biceps and triceps on specific days, can keep in you the gym for hours.

It's much more efficient for most people to focus on full-body workouts, both to build muscle and to improve overall fitness, according to Foster.

"We're working full body because that's what we have — a whole body," Foster said.

He typically divides workout days into push movements (push-ups, bench presses, and shoulder presses) and pull movements (pull-ups, rows) with leg exercises (squats, lunges, deadlifts) throughout.

Compound exercises that use multiple muscles will also burn calories more effectively, if fat loss is a goal.

Mistake 3: Doing too many workouts

More workouts can lead to more muscle-building, but past a certain point, extra sessions prompt smaller and smaller gains, so it may not be the best use of your time.

"There's a significant drop off past 10-12 sets per week per body part," Foster said. "One day is infinitely better than zero, two is exponentially better than one, three is significantly better, but then there's a drop off the additional benefits you'd be getting."

Three workouts a week is a good balance of benefits and time commitment, and Foster said his clients typically follow that routine, with one day each for full-body push exercises, full-body pull exercises, and a little of everything. And none of his client work out six days a week, let alone all seven, since it isn't necessary to see results.

Foster also said that to get the most of your workouts, consider including time for recovery and movement that promotes overall health, like mobility.

"Not every movement should be performed with the purpose of growing the muscle," Foster said. "It can be about building a relationship with your body instead of beating it down."

Mistake 4: Working out for more than an hour

You can see results from working out as little as 30 minutes a day, according to Foster, especially if you're new to exercise.

"A complete beginner can get plenty done," he said.

More experienced athletes can benefit from 45 minutes to an hour in the gym. Beyond that, the extra effort or "junk volume" can lead to diminishing returns and increase the odds that you'll burn out.

"For most folks, if the majority of their days they leave feeling exhausted, it's a recipe for unsustainability and make it difficult to maintain long term," Foster said.

These days, there is one wellness hack on the lips of celebrities, athletes, and high-flyers: NAD. It's the pep-up du jour.

NAD is short for nicotinamide adenine dinucleotide, a molecule that's crucial for healthy cells and plays an essential role in metabolism and providing energy for the body.

We need adequate levels of NAD to stay alive, and our bodies naturally produce it. However, we make less of it as we get older (some studies suggest the decline starts in our mid-40s), which can slow down our cells' ability to repair and regenerate.

NAD isn't new. The molecule was discovered more than 100 years ago, and scientists have been exploring the longevity potential for over two decades. But recent advances in biotech have brought previously fringe wellness practices to the mainstream. Consider the booming popularity of GLP-1 drugs like Ozempic, which were once seen as experimental peptides. NAD is next.

The new market of NAD+ infusions — promising to rejuvenate your energy, appearance, and immune system — has legions of celebrity fans: Hailey Bieber, Kendall Jenner, Gwyneth Paltrow, Jennifer Aniston, Gabby Windey, Joe Rogan, and biohackers Ben Greenfield and Dave Asprey, among others.

"It's a longevity hack to the max," NBA All-Star Kevin Love told me recently. "I really felt it cognitively, I was thriving after doing the IV drips several days in a row."

Love, who at 36 is reaching the twilight of his career, said he re-ups every month or so to keep his NAD levels high. "I really will be doing that forever," he said.

This infusion is now becoming more accessible, with med spas and established supplement brands offering a growing range of options, from luxury treatments to quick pick-me-ups.

So I decided to try it for myself.

What to expect

My infusion adventure is courtesy of Niagen Biosciences, a research company helmed by Hollywood producer Rob Fried that is angling to become a major player in NAD.

The company, which went all-in buying exclusive rights to several NAD innovations in 2012, is now rolling out various kinds of NAD boosters with their patented form of the supplement.

Within minutes of getting to an exclusive suite in the Hudson Yards Equinox hotel in Midtown Manhattan, I'm hooked up to a pharmaceutical-grade IV casually infusing my veins with one of the one of the hottest longevity supplements on the market. The treatment, which was not in clinics when Niagen first said we could try it for free, now costs between $799 (for a 125 mg dose, which I got) and $1,500 (for a 500 mg dose).

I'm not nervous, per se, but I'm trying to stay aware of any sensations. I've heard I might experience headaches, dizziness, cramps, tightness in the chest, or digestive issues — possible inflammation responses as the body processes the infusion.

At first I don't feel much… of anything. I'm in and out in around 45 minutes, the majority of which is spent lounging comfortably on a couch with a gorgeous view of the Hudson River.

I'm in my 30s and healthy, so my cells are still doing their job pretty well. Sure, the vibes are great, but is anything actually happening?

I asked Charles Brenner, a leading longevity researcher and chief scientific officer for Niagen Biosciences.

He said research shows NAD infusions can benefit already-healthy people — speeding up healing (both for muscle recovery and injury repair), better resilience, even healthier skin and hair. Anecdotally, he said people who supplement NAD have fewer colds, bounce back quicker from illness or injury, and notice their hair and nails growing more quickly.

Hence the demand from people who need to perform, from professional athletes recovering from hard training to busy travelers fighting jet lag.

"Boosting and replenishing the NAD system allows those repair and anti-inflammatory processes to work as though you were a newborn baby with almost unlimited repair capacity," Brenner said.

What Brenner is really excited about, though, are the potential long-term impacts. Studies suggest topping up your NAD level may help improve your heart health and liver health, support metabolism, and protect the brain from aging.

Research shows NAD is a promising treatment for Parkinson's disease, Brenner said. Small studies suggest increasing NAD in the brain has potential to reduce symptoms of Parkinson's like tremors, cognitive impairment, and pain. More trials are underway.

Not all NAD boosters are created equal

One unusual feature of NAD is that you can't increase your levels directly by taking that molecule, because it's too big to be absorbed directly.

NAD supplements and powders typically contain precursors that convert into it: NMN (nicotinamide mononucleotide) or NR (nicotinamide riboside).

My infusion is a specific form of NR patented by Niagen Biosciences. (Brenner is one of the leading researchers on NR, showing it can safely and effectively boost NAD levels.)

The dose I'm getting is pharmaceutical grade from FDA-registered facilities, and its purity and potency are tested by third-party labs.

Like much of the poorly-regulated supplement market, some NAD products contain fillers, ingredients or doses that differ from the label and aren't evidence-based.

For my infusion, I get cleared by a nurse via a quick telehealth check-in to make sure that it's OK for me to do so. The supplements are considered safe in otherwise healthy adults.

Anyone with a pre-existing conditions (like kidney issues, allergies, pregnancy) should consult their doctor before getting an NAD infusion because of a lack of data. Some evidence suggests NAD can supplements can interact with insulin, so people with diabetes may need to adjust their dose.

NAD gave me a boost — I get why athletes love it

As I walked out of Equinox into the rainy, windy spring evening, the first thing I noticed was the slight chill in the air wasn't nearly as bothersome — because I was feeling physically warmer. A lot warmer, actually, although it wasn't unpleasant.

It's common for popular NAD infusions to cause an overwhelming feeling of heat and flushed skin that can be uncomfortable, according to published research and people I've spoken to who've had NAD-boosting IVs. I did feel a mild warming sensation, but no unpleasant sensations. (The Niagen IV has been linked to fewer side effects and less inflammation, according to preprint studies from the company that haven't yet been published in peer reviewed journals).

The other noticeable change after my IV was that I felt significantly more perked up, like I'd just had a strong cup of coffee. Normally, I would be facing a 4 p.m. slump. I had felt the beginnings of brain fog prior to my session.

I get why high performers love it.

Of course, the placebo effect can play a role when you're treating yourself to a high-end wellness experience — Brenner acknowledged that.

But a few hours after my infusion, I'd felt enough of a boost to dispel some of my natural skepticism I hold in regard to all wellness fads. It was definitely the most pleasant experience I've had hooked up to an IV.

NAD isn't for everyone — at least, not yet

Right now, NAD IVs are still in the realm of luxury self-care, and a bit of a status symbol.

That's starting to change — before the pandemic, about four clinics in the nation offered infusions, compared to hundreds of clinics today. While it used to be an hours-long process, it now takes no longer than a lunch break.

Still, the price tag remains high. Realistically, shelling out around $100s or even $1,000 a month is out of reach for most of us. (There is huge variation across clinics in terms of dosing and pricing, and no clear regulation, so the price can very a lot.)

NAD-boosting supplements are cheaper than an infusion; a 30 day supply is about $116.

If that's outside your budget, the good news is that you can modestly boost your NAD levels by simply walking regularly, resting enough, managing your stress, and eating foods like fish, broccoli, and nuts.

That's why, as much as I enjoyed IV-ing like the stars, I'm not in a hurry to get hooked up again. For now, I'll keep focusing on the basics like doing plenty of exercise, eating well, and getting enough sleep.

• Balancing your workout intensity can help you make more progress in less time.
• There are signs a workout is needlessly hard, like excessive exhaustion or a certain kind of pain.
• A good workout should help you feel the burn in the right muscles and feel energizing.

If you ask personal trainer Hilary Hoffman her top tip for gym-goers, it's simple: stop working yourself to total exhaustion.

Hoffman came to this realization while she was working a high-pressure job as a financial analyst in the mid-2010s, often having just five minutes a day for exercise.

She became fixated on designing an exercise regime that was intense without exhausting her or making it hard to keep up with her demanding career.

It turns out, the ideal workout is similar to the perfect job; tough enough to spark growth and reward big ambitions, but supportive enough to overcome the challenges.

"You've got to work hard, but if you're working hard at something that has no upward trajectory, that's not on you in terms of your ability to succeed, it's really on your environment," Hoffman, founder of the fitness program SotoMethod, told Business Insider.

You can make more gains by working out just hard enough that you feel the burn without burning out, Hoffman said.

"I'm going to tell you to push through a challenge, push through a burn," she said. "If you feel pain or if you feel discomfort, those are your signs to stop. But you've got to determine what resistance looks like versus pain."

Here are some ways to tell if a hard workout is doing more harm than good — and how it should feel when you're doing it right.

Red flags: total exhaustion and inconsistency

A common gym mistake is thinking you need to be exhausted to get a good workout, but fatigue and soreness don't necessarily mean you'll get results.

Warning signs that you're overtraining or pushing too hard include:

• You feel pain or discomfort in your joints or areas that aren't supposed to be working, like back pain during a core workout.
• You're completely drained after working out.
• You dread working out, are consistently tempted to skip a scheduled workout, or often consider cutting it short.
• Working out feels overwhelming; you struggle to maintain your exercise schedule over time.

The most effective workout strategy is to find exercise you can do consistently over the long-term so you can keep making progress.

If something isn't working, check in to make sure you're keeping good form, consider easing up on the intensity, or shorten the workout, according to Hoffman.

"The strongest thing you can do when you feel pain is to stop because you're just protecting your body so that you can come back tomorrow and do this again to build more strength," she said.

Green flags: building a habit and connecting with your muscles

Exhausting your muscles can prompt them to build back bigger and stronger, but only if you're able to recover from exercise and avoid hurting yourself in the process.

Look for signs that your hard work is putting the right kind of stress on your body so it can adapt to become stronger and more resilient:

• You feel the burn in the muscles you're supposed to be working, like glutes and hamstrings for a leg workout.
• Your workouts leave you feeling accomplished and invigorated more often than not.
• You generally look forward to your workouts or enjoy them once you get started (even if you don't always feel like doing them).
• Exercise starts to feel like a habit that fits naturally into your schedule.

Adjust the length of your workouts, the intensity, and the exercises you choose to match your goals, Hoffman said.

"Define the finish line before you start so you can really scale your energy to make sure that you cross that finish line with that perfect balance of fully exhausted muscle without pain," she said.

• A financial analyst used her skills from Wall Street to develop efficient, time-saving workouts.
• Isometric exercise and workout blocks are ideal for busy desk workers.
• Focus on small efforts you can sustain; too much intensity in little time can cause burnout.

Hilary Hoffman was in her second year as a financial analyst for Goldman Sachs when she read that being sedentary was the new smoking, and the running joke on the trading floor was hashtag RIP.

"We're going first. All we do is sit," Hoffman told Business Insider. "Your value's only derived at your desk."

Dark humor aside, she wasn't ready to compromise on her health and longevity for the sake of her career. She decided to create her own workout that fit into her busy schedule.

The SotoMethod stands for "60 on, 10 on," a pattern of holding an exercise for 60 seconds, then working through a series of 10 movements.

Even if she only had five minutes to spare after a long day at the office, Hoffman said the workouts were challenging enough to get her in shape, but not so hard that she felt exhausted after.

Before long, Hoffman noticed she wasn't the only who needed a quick fitness fix. She began teaching weekend classes in her yard that grew from three people to more than she could fit.

From there, she built the business from a side hustle all the way up to opening her own NYC studio.

Whether you're working a Wall Street schedule or just trying to save time in the gym, Hoffman said a few simple tips can help you get the most out of a short workout.

Find a focus point

The first step to more efficient workouts is to have a clear aim. You can't realistically do everything at once, Hoffman learned in the finance world, so having your priorities straight is key.

"When your job is that demanding from a time perspective, you really need to know what's important," she said.

For instance, to build muscle, you'll want to include resistance training, increasing the challenge over time so your body adapts, while a combination of cardio and strength training may help boost longevity.

Start with 5 minutes a day

You can train your willpower like any other muscle, according to Hoffman.

Just like you wouldn't learn to deadlift by starting at 300 pounds, the best place to begin a fitness routine is setting a time commitment you can manage.

As little as five minute a day helps to form a habit and starts the process of challenging your body to build muscle and get stronger.

Hoffman said her own workout plan on a busy schedule can hit all the fitness essentials is just over an hour per week: two 30-minute cardio sessions and two resistance training sessions of five minutes each, one for arms and one for core.

From there, you can add more. The SotoMethod uses simple blocks of exercise that can add up, so Hoffman said she often starts with a short workout and ends up surprising herself by getting more done.

"There are times I said I could only do five minutes, but I ended on a 30-minute workout because I kept stacking blocks on top of each other to build up," she said.

Save time with isometrics

Hoffman uses a simple workout technique to increase muscle tension for better gains, without needing lots of time on many sets or reps.

An isometric exercise involves holding a static position that keeps your muscles working, like a plank or a low squat.

Firing up your muscles while staying in place is low-impact on your joints, making it easier to recover and prevent injury.

Hoffman's strategy is to work isometrics into a class during transition periods when she's explaining the next movement, so you can continue working even as you're getting ready for the next exercise.

The end result is making the most of every second during a workout. It's also a safe way to bring the muscles close to failure, which research suggests can help maximize strength and muscle gains.

"That's how you really build new muscle and build endurance," Hoffman said.

• Protein is everyone's favorite nutrient after decades of demonizing fats and carbs.
• But our protein fixation could be crowding out underrated nutrients for muscle-building and longevity.
• Doctors and dietitians offer simple guidelines for getting the right amount of protein for your goals.

These days, protein is pervasive in American culture.

You can chug a bottle of protein water in flavors like lemon ice and orange mango, sip on high-protein beer, or chow down on protein cereal, pasta, and pizza.

The Kardashians got in on the business this week — Khloé Kardashian dropped her proprietary "Khloud" dust protein popcorn.

Our love affair with eating extra protein for losing weight, building muscle, and extending lifespan is strong. But nutrition experts wish we would open up the relationship to other nutrients, too. Past a certain point, our bodies can't use excess protein, and it sometimes crowds out crucial vitamins and fibers we need for muscle-building.

Dr. Tim Spector, a top nutrition scientist, said most people would do better to focus on factors like eating more fiber or fewer processed foods, rather than blindly focusing on protein.

"It's become really like a religion. People get very, very aggressive when I say this," Spector told Business Insider. "They think protein's the answer to everything."

Business Insider talked to researchers, doctors, and food industry pros to get to the bottom of our protein obsession, why it might backfire for health long-term, and what we can do about it.

Why we need protein

Getting enough protein is crucial to stay healthy.

Protein plays a critical role in building and repairing tissues, including muscle, hair, nails, and skin. Protein preserves strength and metabolism as we age, and powers our immune system.

"It's essential because we can't make some of the amino acid building blocks in our body, so we need to get it from the diet," Daniel Moore, professor of muscle physiology at the University of Toronto who specializes in protein metabolism, said.

Protein also offers a dual benefit for weight loss. It's more satiating, meaning you're likely to eat less, and it takes more energy to digest, helping your metabolism burn a few more calories than you might otherwise.

With the growing market of GLP-1 drugs like Ozempic, protein is all the rage because it's key to retaining muscle mass while losing weight.

Your protein sweet spot

The bare minimum for adults is around 0.36 grams of protein per pound of body weight each day, according to the US dietary guidelines.

Translation: for a 180-pound person, that's about 65 grams of protein. You can hit that by lunchtime: a cup of Greek yogurt with walnuts for breakfast (25-30g), a tuna or turkey sandwich for lunch (20-30g), and string cheese (6-7g) or veggies and hummus (4-5g) for a snack.

To lose weight, build muscle, or support athletic performance, you'll want about 0.7 to 0.8 grams per pound of body weight daily.

Translation: that 180-pound person would need 126-144 grams of protein. Try a three-egg and cheese omelette for breakfast (27g), bean and quinoa salad for lunch (25g), and chickpea pasta with chicken and spinach (53g) for dinner, with snacks like almonds (6g) or cottage cheese (25g).

For healthy aging, you need something in between — around 0.6 grams per pound of bodyweight.

Too much protein can displace other nutrients needed to build muscle

Going over your protein baseline is not harmful for most people, according to the dietary guidelines. However, it pays to be strategic.

For one, our bodies can't store protein.

"If you eat a lot of protein, that's fine, but you're going to be peeing it out essentially," Moore, the physiology professor, said. Your body uses protein to rebuild tissue, and your kidneys clean up any excess.

More importantly, if your goal is to build muscle to feel good, look good, and live longer, you need other nutrients.

You need energy. That means getting enough carbs, which can be crowded out if you're overly focused on protein because protein is very filling.

"Most athletes that I talk to are eating too much protein because they think eating more protein means building more muscle," said sports dietitian Nancy Clark. "It's actually the carbs that fuel muscle. All the protein they're eating displaces the carbs that are needed to fuel the muscles."

Clark recommends athletes eat twice as many grams of carbs as they do protein for optimal energy and recovery — possibly more, depending on the specifics of the sport.

You also need fiber, vitamins, and healthy fats — easy to skimp on if you're pounding ultra-processed protein shakes and high-protein snack bars.

According to the USDA, more than half of adults hit their protein goal but 90% of women and 97% of men don't eat enough fiber. Without fiber, a protein-heavy diet can be hard on your gut and digestion.

There's also magnesium, found in leafy greens and seeds, and omega-3 fatty acids, in nuts and fish, which do wonders for muscle health. B-vitamins and vitamin C can keep your energy levels high and bolster your immune system.

"Anyone who tries to really go for these extreme amounts of protein will be getting virtually nothing else that is healthy," Spector said. "That's what the big worry is about."

Kristin Draayer, a registered dietitian nutritionist, warns her clients against fixating on one nutrient. Her job is to help clients understand their body better, without relying on a tracking app.

"This protein-centric mindset can transform eating from an intuitive, enjoyable experience into a calculated nutritional exercise," Draayer said.

The real winners of your protein obsession? Food brands.

Through the decades of conflicting advice about fats and carbs, protein has held steady as a reliably safe nutrient to focus on.

In the 1990s, fat was wrongfully blamed for Americans' growing problem with obesity, and the diet industry responded with a wave of low-fat or fat-free products. By the 2010s, carbs were out — pop nutrition did a complete 180, embracing the high-fat, low-carb keto diet.

"It's a very appealing concept. We have to eat something, and everything else has been labeled bad," Bettina Mittendorfer, nutrition researcher at the University of Missouri, told Business Insider.

For food brands, this has been a blessing.

Consumers are increasingly skeptical about the health consequences of pre-packaged meals and snacks. But companies can use processed protein isolates — concentrated pellets of protein derived from soy or milk — to pump up the protein content of cereals, granola, and microwaves meals for the more health-conscious.

Julia Mills, a food and drink reports analyst for market research firm Mintel, said protein became a top advertising angle in 2019, with brands positioning high-protein products as a "cheat code" to enjoy ice cream, chips, and candy without guilt.

"The idea is, with these protein products, it's okay to indulge and even go overboard because it's healthy," she said.

The protein trend has also created a selling point for previously unglamorous foods like yogurt, beans, and sardines.

"I don't think cottage cheese would have made a comeback if not for the protein trend," Mills said.

Spector worries that the boom in protein is benefiting business at the cost of consumers' long term health. "Manufacturers see this as an incredible opportunity to produce fairly cheap supplements with big margins," Spector said.

As the trend continues, though, consumers are getting savvier about their protein sources, according to Mills.

Real-food sources of protein — Chobani's high-protein Greek yogurt, Good Culture cottage cheese, and Fairlife protein-packed milk — are shaping up to be the big winners of the mid-2020s compared to processed protein snacks.

"People still want protein but they're asking, 'what else does it offer?'" Mills said.

4 tips to hit your protein goal the right way

Simple guidelines can help you hit your protein intake without sacrificing other essential nutrients:

• Eat balanced protein sources

Our focus on protein often leaves us lacking in fiber, according to Spector. It's a crucial nutrient for healthy digestion and metabolism.

Thankfully, some cheap and versatile foods are high in both protein and fiber. You could try quinoa instead of rice for lunch, chicken with a side of leafy greens, or tuna on whole wheat toast.

A key point here is eating more plants: Spector tries to get at least 30 different kinds per week in his diet to increase fiber, protein, and other nutrients.

• Limit your processed foods

Aim to get most of your calories from whole foods, not out of a package.

Ultra-processed protein contains protein in isolation, meaning it's broken down and lacks vitamins, minerals, and disease-fighting polyphenols that are important for energy, muscle recovery, and overall health.

Think fish, beans, whole grains, dairy, and lean meats.

• Space your protein out throughout the day

Consider eating like a pro athlete by spacing your protein out throughout the day.

"The best way to think of protein is like bricks. If you're trying to build a wall, it's pointless dropping all the bricks in one place. You need to distribute them strategically." Matt Jones, a sports nutritionist who advises supplement brand Cadence and worked with the Boston Celtics during their 2024 NBA Championship-winning season, said.

Eat protein at each meal — about 25-35 grams of protein every four to five hours — instead of trying to pack loads into your morning shake. That way, you'll give your body time for growth and repair processes, Jones said.

Even distribution also helps regulate your appetite so there's room to consume other essential nutrients.

• Don't fixate on one number

Above all, don't sweat too much about it. Coming up short a few grams of protein one day isn't going to derail your goals as long as you stay on track most days.

In the US, where people eat a lot, you don't need excessive protein to get a good amount, Mittendorfer said. The average American eats as much as 3,800 calories a day; 10% adds up to 95 grams of protein.

If you're eating enough on a balanced diet, you'll likely hit your target without needing to worry too much.

"If I eat very little food, I should have a high percentage of protein. If I eat a lot, I can have a low protein percentage," Mittendorfer said.

• Drugmaker Eli Lilly announced promising Phase 3 study results for its new GLP-1 pill.
• Orforglipron is a drug similar to Ozempic but without the injection, making it more accessible.
• The pill, poised to revolutionize the weight loss world, may be up for FDA approval in late 2025.

A daily pill to rival Ozempic is one step closer to hitting the market.

Pharmaceutical giant Eli Lilly saw its stock jump Thursday morning after announcing initial Phase 3 trial results on orforglipron, a highly anticipated medication for diabetes and weight loss.

The drug is in the same class of GLP-1 medications as Ozempic, Wegovy, Mounjaro, and Zepbound — weekly injections that upended the weight-loss industry — but in pill form.

Lilly's head of diabetes and obesity Patrik Jonsson recently told Business Insider that orforglipron will likely unlock a much wider market, bringing the benefits of groundbreaking weight-loss drugs to people who can't, or don't want to, use injections.

"Most importantly, when you look at the global need, we expect that there are more than one billion people across the globe that are suffering from obesity," Jonsson said. "There is no way that we can meet those demands with injectable treatments today."

The race to make the perfect weight-loss pill

Lilly is racing to bring the first pill version of a GLP-1 for weight loss to market against competitors like Novo Nordisk and Pfizer, whose prospects have not lived up to expectations.

Novo Nordisk's Rybelsus, a daily pill with the same properties as Ozempic, was FDA-approved for diabetes in 2019.

However, its weight loss results didn't stack up to other GLP-1 drugs in studies, and it's not straightforward to take; users need to fast before and for 30 minutes after taking the pill.

Pfizer's daily pill, danuglipron, was scrapped after one study participant developed liver problems and recovered after they stopped taking the drug.

What we know about Eli Lilly's orforglipron

If all goes well for Lilly, orforglipron could be up for FDA approval for weight management by the end of 2025, and for type 2 diabetes treatment in 2026.

In the topline results released today, adults with diabetes who took orforglipron for 40 weeks had significantly better blood sugar control than those who took a placebo, according to a press release from Lilly.

They also lost up to 16 pounds (about 7.6% of their body weight) on average while taking the highest dose, and hadn't plateaued by the end of the study, suggesting even more weight loss could be possible.

The study — one of seven trials planned — found orforglipron is just as safe as other GLP-1 drugs, with the similar side effects like diarrhea and nausea.

The company intends to release more data later this year, Lilly's CEO David A. Ricks said in the press release.

The big question is: will it be cheaper than Ozempic, Wegovy, Mounjaro, or Zepbound?

While Eli Lilly has been tight-lipped about list price, analysts say there's a good chance orforglipron could cost less than the $900 monthly list price of current drugs, since a pill is easier to produce and distribute.

As a prominent vaccine skeptic, Kim Mack Rosenberg was elated when Robert F. Kennedy Jr. took the reins at the Department of Health and Human Services. She's been a key player in RFK's movement to Make America Healthy Again, serving as the general counsel for Children's Health Defense, the nonprofit he founded in 2015.

But as the mother of an adult son with autism, Mack Rosenberg has been alarmed by the Trump administration's moves to slash federal aid to Americans with disabilities. In his first two months in office, Trump has frozen support for Medicaid, which pays for home- and community-based services for millions of people who need assistance with daily living. He's also moving quickly to dismantle the Department of Education, which oversees special education in public schools and enforces the rights of students with disabilities. Advocates say the cuts could deprive children with autism of individualized support in school, subject them to discrimination and excessive discipline, and even cause kids who are especially sensitive to shifts in their daily routines to harm themselves.

"I don't think it's a good idea that all these changes are happening very quickly," says Mack Rosenberg. "I know of families with children who have severe self-injury behavior and they can't leave the house. It will be very, very difficult if Medicaid funding is substantially cut. We may be hearing more of these sad stories, and it's really just a tragedy."

The White House has insisted that services like speech and occupational therapy that are under the purview of the Education Department would be taken over by HHS and other federal agencies. But the cuts have left some of Trump and Kennedy's most fervent supporters feeling baffled and betrayed.

Jill Escher, the president of the National Council on Severe Autism, says many parents of children with disabilities were relieved "to see Trump and RFK take the autism epidemic seriously. A lot of us in the autism community were grateful for the long overdue recognition of this crisis." But now, she says, "people are desperately afraid of having their children's services cut. It's a one step forward, one step back situation."

Kennedy's focus on autism helped turn vaccine skeptics and "crunchy" moms into a potent political force, enabling the MAGA movement to appeal to voters who have particular views on issues like food safety and childhood illness. In return, Trump placed Kennedy in charge of a vast swath of federal agencies, including the Food and Drug Administration, the Centers for Disease Control and Prevention, and the National Institutes of Health. Last month, the CDC announced it would conduct a large-scale study to reexamine whether vaccines increase the likelihood of children developing autism or other neurodevelopmental disorders — a conspiracy theory that has already been disproven by decades of major medical studies.

But the Trump administration's aggressive moves to cripple the federal bureaucracy and slash federal spending have caught many of his supporters off guard. Last month, when Kennedy announced plans to eliminate 10,000 jobs at HHS, he sought to reassure Americans that the unprecedented cuts would actually result in increased services to those in need. "We're going to provide services, but more efficiently," Kennedy said. "I want to promise you now that we're going to do more with less."

Announcements like that have Ashley Waldman feeling worried. The mother of a 5-year-old daughter with autism supports "anything that elevates the issue of our food system and what is in our bodies." Waldman, who lives in Austin, recently launched a flavored milk company, Jubilee, which was inspired by her search for healthy foods that her daughter would enjoy.

But now she's feeling confused about the Trump administration's recent moves. "They're espousing things to do better for kids with autism," she says. "But on the other hand, they're doing something that directly impacts them in a negative way. The stuff we care about is our kids' health and our kids' education."

Waldman's daughter has benefited from federally funded services in her public pre-K classes, including speech therapy and staff who help her use a wobble chair and weighted vest to improve her focus. Having teachers who specialize in educating students with disabilities enables schools to provide kids in need with support like extra time on tests and excused absences for medical appointments. But special education departments already face high staff turnover rates, and Waldman fears that eliminating the Department of Education could make things even worse. Without sufficient support and supervision, kids with autism can become emotionally dysregulated, leading to severe mood swings including sadness, anger, and irritability.

"When schools have all these substitute teachers, how are they supposed to learn the different interventions for 10 or 15 students?" Waldman says. "They can't, so the kids are dysregulated all day. That's the nightmare situation I'm trying to avoid."

Despite the deep federal cuts, many MAHA parents remain committed to Trump and Kennedy. "Anything that Bobby is involved in will be more effective and more empathetic," says Zen Honeycutt, a longtime Kennedy supporter who has a child with autism. "I have no doubts that his influence will be tremendous."

But doubts are growing even among those who remain supportive of Kennedy. Len Arcuri, who cohosts the "Autism Parenting Secrets" podcast with his wife, Cass, is thrilled that RFK oversees America's health infrastructure. "I've been dreaming about this for over 10 years now," he says. But he's worried that Kennedy's long-term goals for improving public health could have adverse consequences in the short term.

Arcuri recalls how his teenage son, who has autism, "flourished in the local elementary school," thanks in part to programs backed by federal dollars. He now worries that grade schoolers with autism could miss out on similar services. "I am hopeful that the right people with the right intentions now will devise a plan that will get us to a much better place, where families are being helped with minimal, unnecessary bureaucracy," he says. Still, he adds, "It's going to be done imperfectly. There's going to be a lot of collateral damage."

That view — that deep cuts to the federal government will help Americans with disabilities in the long run — is small comfort to parents who are facing the loss of critical services for their children now. That's especially true for kids who are severely disabled and may rely on Medicaid for intensive and costly care, including home health aides, support groups, and respite care for caregivers.

Escher, the autism advocate, has two adult children with nonverbal autism. She says the fear that plagues all parents of children with severe disabilities is what long-term care for their kids will look like after they die. If they can no longer depend on Medicaid and other government assistance, it's difficult to keep the faith that Kennedy is actually going to make America healthier for those they love.

"These are real people, with real lives and real needs," Escher says. "We can't just wish it away."

Gabby Landsverk is a senior reporter at Business Insider, covering health, nutrition and fitness.

• A neurologist said he stocks up on brain foods like nuts, olive oil, leafy greens, and coffee.
• Simple swaps like eating homemade popcorn instead of chips can protect your brain as you age.
• Good nutrition can reduce the risk of Alzheimer's and stroke while improving focus and performance.

A neurologist said his grocery shopping list is packed with affordable foods that can help protect your brain as you age.

Eating foods rich in nutrients like healthy fats can help boost your focus and mental function, and reduce the risk of Alzheimer's and stroke in the long-term, according to Dr. Aaron Lord, chief of neurology at NYU Langone Hospital Brooklyn.

"The brain is incredibly metabolically active. It takes about 25% of blood flow, so it's not a surprise that unhealthy eating can impact the brain," Lord told Business Insider.

He said making better choices in the grocery store can also help you cut back on sugar and processed foods, both of which can mess with blood sugar and metabolic, which in turn can affect the brain.

"In general, there's not going to be some supplement or vitamin or superfood that's going to be a cure-all," Lord said. "It's going to be about everyday choices, eating food that doesn't come out of a package."

Lord talked BI through his fridge, pantry, and typical grocery list for better brain health, and some of his favorite recipe ideas.

1. Fruit

Lord said more than two-thirds of his grocery list focuses on the first section of the grocery store, starting with fresh fruit.

Berries in particular are rich in antioxidants, making them a staple on the MIND diet for a healthy brain. Enjoy them for breakfast, paired with Greek yogurt, or as a sweet snack any time.

Citrus fruits like oranges, grapefruit, and lemon are rich in vitamin C, which can help protect brain cells from stress.

2. Fresh vegetables

Veggies that Lord always has on hand include:

• Celery: high in potassium
• Carrots: rich in beta-carotene
• Onions and garlic: contain vitamins C and B
• Mushrooms: a good source of vitamin D
• Bok choy: full of folate

Eating more produce that's good for your brain can also protect your heart and improve overall health and longevity at the same time.

"I definitely noticed an improvement in the amount of energy I have when I'm not just ordering takeout," Lord said.

3. Quinoa

Lord said one of his go-to pantry staples is quinoa, technically a seed but cooked and served as a grain.

Quinoa is a good source of carbohydrates as well as some protein and fiber, making it a great alternative to refined carbs like white breads or pasta that can spike blood sugar.

4. Miso

Lord said his fridge typical contains miso, a flavorful paste made from fermented soy that's used as a base for soups, sauces, and marinades. Like other fermented foods, it's great for gut health because can help feed the microbiome, beneficial bacteria that live in the digestive system.

Growing research suggests a healthy gut is crucial for a healthy brain, since many important neurotransmitters are produced in the digestive system.

5. Herbs and spices

Seasonings aren't just a source of flavor, but can add to the nutrient content of your meals, according to Lord.

One of his favorites is turmeric, an earthy, bright orange spice which can help reduce inflammation and may even stave off illnesses like Alzheimer's according to promising research.

Another is black pepper, a versatile spice that helps to enhance the health benefits of turmeric by making the active ingredient easier for the body to absorb.

Lord said he also frequently cooks with fresh parsley, which contains antioxidants and can provide a boost to recipes like soups and sauces.

6. Olive oil

One of the few packaged ingredients Lord buys regularly is olive oil, since it offers a dose of healthy fats and has many uses in the kitchen, from sautéing to making sauces or salad dressings.

"You want to be using something that has as much unsaturated fats as possible," Lord said. "Olive oil is fantastic."

What's good for your brain is also good for the rest of your body —research has linked olive oil to lower risk of dementia and cancer as well as better heart health.

7. Nuts

Lord said he keeps a supply of walnuts, pistachios, and almonds to snack on between meals. They're a great source of healthy fats like omega-3 fatty acids, which protect brain cells.

Choosing healthy meals and snacks throughout the day may even prevent brain fog and boost focus in the short-term, research suggests.

"When you're eating unhealthily, it can affect your function, performance right now on cognitive tests," Lord said. "It's not just a 20 years down the road thing."

8. Coffee and tea

Your morning brew could be a big boost to your brain health, according to Lord.

Coffee is a good source of anti-inflammatory compounds that help protect the brain. However, it may be better to opt for filtered coffee instead of French press to remove oils that can raise your cholesterol levels.

Tea is also a good choice since it's rich in flavanols, another compound linked to better brain health.

Try to avoid sugary beverages like sweetened coffees, Lord said. Instead of sodas, switch to seltzers and experiment with different flavors like fruit or non-alcoholic bitters to keep it fun.

9. Homemade popcorn

Instead of reaching for a bag of chips when you want a salty snack, Lord recommends making popcorn at home.

Homemade popcorn is a cheap, healthy alternative to processed food. Lord makes his with a drizzle of olive oil, a little salt, and nutritional yeast, which adds a savory flavor along with B vitamins and protein.

Small changes to your diet like this can help you cut back on processed foods and reduce your risk of common illnesses that can affect your brain as well as your body.

"All the foods that we eat in a modern American diet that lead to metabolic syndrome and type 2 diabetes are going to impact the brain," Lord said. "How you get your calories really matters."

• Tony Horton, best known for the hit P90X workout, said he's thriving at 66 after tweaking his routine.
• Horton was diagnosed with a rare illness in 2017, and since then has followed a flexible plant-based diet.
• His current workout routine includes more yoga but also new challenges like obstacle courses.

Two decades after designing one of the best-selling home workout programs in history, personal trainer Tony Horton said he's in the best shape of his life.

When Horton's creation, P90X, hit the fitness industry in 2005, it became a smash hit. The program sold more than 3.5 million copies thanks to its high-intensity blend of circuit-style training, explosive movements, and plenty of core work.

By that point, Horton had a star-studded clientele, including celebs like Tom Petty, Billy Idol, Rob Lowe, and Usher.

Everything shifted in 2017, when he was diagnosed with Ramsay Hunt syndrome, a rare neurological disorder related to the shingles virus that can cause facial paralysis, ringing in the ears, and potential hearing loss.

Horton said the health scare prompted him to overhaul his routine, focusing less on hardcore workouts and more on recovery and stress reduction.

"I needed to add mindfulness components to my regular routine," he told Business Insider. "I looked more to resting, listening to music, taking a nap without feeling guilty about it, focusing on my family."

The upshot: doing less paid off, and Horton said he's now in better shape than ever when it comes to taking on adventures, including new physical challenges.

On a recent trip to Jackson Hole, Wyoming, Horton said he skied for six days in a row.

"I couldn't do that in my 20s and 30s," he said.

Horton's latest venture is Ninja Warrior and obstacle course training, navigating ropes, high bars, even the notorious "salmon ladder" at his tricked out home gym in southern California (which you can visit as part of the Paragon Experience event in May).

To stay strong and healthy into his 60s and beyond, Horton relies on habits like a flexible plant-based diet, lots of mobility exercise, and finding new challenges to keep things interesting.

"To maintain and sustain my athleticism, it's not just pounding the weights and running hills," he said. "Now it's really about quality of life and longevity and avoiding injury as much as possible."

He follows a flexible, mostly plant-based diet for longevity

Around the time of his diagnosis, Horton experimented with eating a vegan diet, and found he had more energy and better recovery after exercise.

While he's not strictly vegan now, he said whole, plant-based foods make up a majority of his diet.

Staples like beans, nuts, and seeds are a big part of his regular meals and snacks to make sure he's getting nutrients like protein and fiber for healthy aging.

"People don't realize there's a whole lot of proteins in plants," he said.

A typical day of eating for Horton includes seed bread with almond butter for breakfast, a protein smoothie with berries, banana, and cashew milk after a workout, and meals like lentil tacos for lunch and dinner.

Taking a more flexible diet approach and allowing for exceptions to the plant-based plan — like elk steaks on his ski trips, or desserts when his sweet tooth hits — keeps him from feeling deprived, so he can stay healthier overall in the long-term.

"Stick to your plan 80% to 90% of the time and every once in a while, eat that big beautiful chocolate chip cookie right out of the oven," Horton said.

Mobility training and balance training

As he's gotten older, while Horton doesn't work out any less, he's shifted his focus on training for longevity rather than trying to pack on as much muscle as possible.

He's still kept the muscle (Horton is no stranger to lifting heavy when it feels right) but his typical sessions include a lot more yoga and "animal flow," bodyweight exercise that emphasizes agility and graceful movement.

"Balance, range of motion, flexibility, and speed work are as essential as lifting weights and everything else," Horton said.

He also stays active by practicing with a slackline, a creative way of building balance and stability.

The key is consistency, finding time every day for exercise as a regular, habitual investment in your long-term health, just like staying on top of your finances.

"It doesn't have to be a lot. You can go for an 8-minute walk," Horton said. "But it has to be consistent. You don't pay your bills every fourth month."

New challenges keep him energized

Horton said one of his main strategies for staying youthful is finding creative ways to push himself, like Ninja Warrior-style obstacle courses.

It started when Horton was humbled by a rope climb, which he expected to be easier since he was strong enough to rep out dozens of push-ups and pull-ups. Rather than accept defeat, he decided to embrace the growth mindset, and obstacle training became a new way to stay motivated and get out of his comfort zone.

"The reason why I fell in love with it was because it was another level of challenge," Horton said. "Who cares if I fall or if I fail? Turn your ego off."

• Dietitian Kylie Sakaida said healthy eating is all about using simple recipes and accessible ingredients.
• Her favorite ways to eat more protein and fiber include grocery store staples like beans and tofu.
• Save time and money with strategies like blending frozen produce into a high-protein smoothie.

You don't have to overhaul your diet — or break the bank — to eat healthier.

Simple recipes and cheap grocery staples can make it easy to add more protein and fiber to your diet, Kylie Sakaida, registered dietitian and author of the upcoming cookbook "So Easy So Good," told Business Insider.

Sakaida, whose accessible cooking tips have earned her more than 6 million followers across her social media pages, said she often hears from fans who have been intimidated by complex or conflicting nutrition advice. She once felt that way herself.

Learning to cook taught Sakaida — and, in turn, her followers — new techniques to be healthy without being restrictive, deprived, or stressed.

"It's about what you add, not what you cut out, and, at the end of the day, food should be enjoyable, effortless, and fit into real life," she told Business Insider.

To eat healthier without the hassle, try three of her top picks for high-protein, high-fiber ingredients.

Tofu is an easy, cheap source of heart-healthy protein

Don't be intimidated by tofu's blocky shape or bland flavor; it's a great blank canvas to add plant-based protein to a variety of dishes, according to Sakaida.

"People who aren't familiar with tofu don't realize how versatile it is," Sakaida said. "It just soaks up flavor."

One of her favorite recipes is sriracha honey tofu, which uses key cooking hacks like coating the tofu in cornstarch to make it crispy and using a bold sauce to make it tasty.

Soy proteins like tofu are complete protein, which means they contain all the essential amino acids needed for health, and can help lower cholesterol for better heart health.

Canned beans can add protein and fiber to tons of meals

Legumes like beans and chickpeas are one of the healthiest foods you can eat, and also among the cheapest and easiest groceries to find at the store.

Canned beans are a staple for Sakaida because they're versatile, affordable, and packed with nutrients.

"It's the ultimate source of fiber and plant-based protein," she said.

Sakaida incorporates canned beans in recipes ranging from salads to soups to breakfast.

Beans are also a star ingredient in recipes like her tahini chickpea and sweet potato bowl, which Sakaida said she makes on repeat as a quick, healthy meal.

Frozen fruit and veggies are great for smoothies and shakes

Sakaida said one of her biggest healthy eating hacks as a dietitian is stocking her freezer with produce, which can save money, reduce food waste, and make it convenient to eat more fruits and vegetables.

Frozen produce is just as healthy as fresh, and options like berries and spinach are often cheaper and longer-lasting from the freezer aisle.

"Even if I don't eat it this week, I can use it later. The nutrition value is still there," she said.

One of her go-to ways to enjoy frozen fruit and veggies is a high-fiber, high-protein shake.

Try Sakaida's recipe for a "peanut butter and jelly" smoothie.

To make it, blend together:

• your favorite frozen fruit (like strawberries or blueberries)
• vanilla Greek yogurt
• peanut butter
• protein powder
• spinach (frozen or fresh)

You can customize the recipe with whatever you happen to have on hand or to match your preferences or unique dietary needs.

Sakaida said these strategies for quick, nutritious snacks and meals are part of her overall approach to making healthy eating more accessible.

"The biggest takeaway from nutrition is that it doesn't have to be all or nothing," Sakaida said. "Small, realistic changes like adding more fiber, protein, and bold flavors can make meals both satisfying and nourishing without feeling restrictive."

• "So Easy, So Good" is out April 8

• Former baseball star turned investor Alex "A-Rod" Rodriguez shared his new, improved daily routine.
• He said his workouts shifted from heavy weights and sprinting to more stretching and lighter lifts.
• He also cut back on red meat and follows an intermittent fasting schedule for long-term health.

At the height of his career as a pro athlete, Alex Rodriguez was playing well over 150 games a year, and every minute of his day was spent preparing — "eating like a horse" and working out for hours with heavy weights and sprint sessions.

As a 49-year-old investor and CEO, A-Rod is still dialed in, but the name of the game now is longevity.

For that, he prioritizes consistency over intensity to stay healthy for the long haul.

"It's so much different because back when I played, I would go at it really, really hard," he told Business Insider. "Today it's more finesse. A little bit more cardio, a little bit lighter lifting, a lot more stretching."

Rodriguez spoke with BI as part of a partnership with Lysol^® Laundry Sanitizer.

With his 50th birthday coming up, he hasn't slowed down (this week he's embarking on a new campaign and sweepstake to highlight the importance of sporting officials). He also keeps a full plate of collaborations, including his Bloomberg investing podcast, "The Deal."

Here are five habits he follows in a typical day to stay focused, energized, and healthy as a busy CEO and investor.

Morning yoga and meditation

Rodriguez said his habits for health and performance start right away in the morning, with the first part of his day dedicated to self-care.

For a few hours each day, beginning around 8 a.m., Rodriguez focuses on working out (a mix of cardio and strength training), plus yoga and meditation. Then, he fits in time for podcasting before heading to the office around noon for his role at A-Rod Corp, which invests in real estate, sports, entertainment, and more.

At 6 p.m., he clocks off to spend time with his family and unwind before bed.

Rodriguez said he aims to get eight hours of sleep. It doesn't always work out, but sticking to a consistent schedule keeps him on track for better focus and health overall.

"I try to keep it pretty predictable. The more routine-oriented I am, the better results I get," Rodriguez said.

Lighter weights with more cardio

Before he retired from Major League Baseball, Rodriguez said, his training was all about lifting heavy — 400 pound squats, 300 pound bench presses — and sprinting, sometimes uphill, to maximize strength, speed, and power.

These days, he said he's still lifting weights, which is important to maintain muscle over time, but focuses more on lighter weight and consistency.

He does daily cardio (like 30 minutes on a stationary bike or stair stepper) for heart health, and often takes a walk in the evening after dinner near his home in south Florida.

Low-intensity cardio can be great for your health at any age. And staying consistent with a cardio routine improves heart health and metrics like VO2 Max, which is linked to better longevity.

More mobility and lots of stretching

Rodriguez said he also aims to stretch more, although it's sometimes a challenge to find the time.

He swears by assisted stretching — where a hands-on trainer helps get your body into position — for getting the most out his mobility and flexibility exercise.

"I feel like you can get an extra 20% or 30% if you take your time and somebody's helping you with the hamstrings and the quads. That has been the biggest thing for me," Rodriguez said.

Mobility exercise helps maintain a full range of motion and strengthen the joints, which is essential as we get older to prevent injury and keep up with daily activities.

Less red meat, more fish and chicken

Rodriguez has always been a fan of steak as a go-to protein sources. These days, he's cutting back — research suggests eating too much red meat can increase the risk of some age-related illnesses like heart disease and cancer.

"I love meat unfortunately, but I'm definitely trying to cut that in half at least," he said.

Instead, he relies on fish and chicken to get enough protein. Swapping in both for red meat has been linked to a longer life, according to some research, and seafood in particularly rich in healthy fats that protect the brain and joints over time.

Rodriguez also eats plenty of carbs for energy, usually in the form of sweet potatoes or brown rice.

Intermittent fasting

Rodriguez said that in contrast to his pro-athlete days of constant eating, his first meal of the day is now typically around noon.

The intermittent fasting schedule was initially part of a change to his routine that led him to lose 32 pounds.

However, he's kept up the habit for the health benefits for fasting, such as improved digestion, more energy, and even better sleep.

"It's less about weight loss and just giving your digestive system a little bit of an opportunity to breathe and to recover," Rodriguez said.

• A doctor who studies centenarians said they're often just as likely to have unhealthy habits.
• She said it's a myth that aging is inevitable or that it's all about either lifestyle or genetics.
• Instead, you can increase your odds of living longer by focusing on small daily habits such as exercise.

Dr. Sofiya Milman spends her days studying some of the longest-living people on the planet — humans who are living proof that it's possible to live decades past the average American lifespan of 75 to 80 years old.

What she's learned so far — about lifestyle but particularly about DNA — is opening up avenues that could lead to a new era of antiaging treatments for the rest of us.

"We have people who live to 100 and are healthy, so our bodies are capable. It's biologically plausible, therefore we just have to tweak things to get us there," she told Business Insider.

Milman, the director of human longevity studies at the Albert Einstein College of Medicine, is leading a study to recruit 10,000 people age 95 and older, along with their relatives, to find out what makes them live longer and healthier lives than their peers.

These so-called "super-agers" may owe their long lives to luck and good genes, but studying them could help scientists give the rest of us a biological edge, too.

"Then we can have a drug that will benefit the other 99.9% of the population that didn't win the genetic lottery and wasn't lucky enough to inherit that gene," she said.

In the meantime, don't get sidetracked by common misconceptions about living longer. Here's what Milman said really works (and doesn't) for longevity.

Aging isn't inevitable

While we can't control the passage of time, medications and treatments could help us delay, prevent, or even reverse the process of getting older, at least in the sense of becoming frail or ill over time, Milman said.

"People do not recognize the fact that there is a biology that drives aging and that you can actually manipulate that biology," she said.

We already have medications to treat conditions including high blood pressure and high cholesterol — some of them, such as statins, have antiaging benefits too.

Doctors may one day have even more treatments for age-related decline, and sooner than you may think. Milman is hopeful that we'll start to see viable options in the next decade or so.

"It's really not science fiction anymore," she said.

Healthspan is more important than lifespan

By age 65, a majority of Americans have at least one chronic illness such as arthritis, diabetes, cognitive decline, or cardiovascular disease.

No one wants to live to 100 if they can't get out of bed or engage with the world around them.

"I think most people would argue the more important thing here is healthspan. How many years of healthy life free of chronic conditions do you have?" Milman said.

Super-agers are a perfect example of an ideal healthspan, able to stave off dementia, diabetes, heart disease, and cancer for 10 or even 20 years later than the general population.

"They're not only living longer, they're actually living healthier," Milman said — and that can hold lessons for the rest of us.

A lot of centenarians drink alcohol and snack

In many ways, centenarians are just like the rest of the population, even when it comes to unhealthy lifestyle habits.

"They drink same amount of alcohol, they exercise the same, no less, no more, they're just as likely to be overweight. They're not less likely to smoke. And so there isn't a lifestyle feature that we can say, well, if you do that, then you'll live to be a hundred," Milman said.

Factors such as genetics, and even good luck, seem to play a big role in getting people over the 100-year mark, more than any specific centenarian habits.

Milman said studying centenarians had been a poignant reminder to herself about focusing on the little habits that can make a big difference for longevity.

"For the time being, I need to be doing everything that has been shown to help us live longer and healthier, so exercising, eating a healthy diet, reducing stress in my life, and getting enough sleep," Milman said.

Regular exercise is really important

But before you skip your workout or have an extra glass of whiskey, Milman said healthy habits might be even more important if you aren't lucky enough to be naturally long-living.

"Lifestyle is important for 99.9% of us who don't have longevity genes. So there's indisputable evidence that leading the healthy lifestyle will allow you to live longer," she said.

While science may not guarantee you'll live to 100, you can add years to your life with habits such as eating a diet high in nutrient-dense whole foods including produce, nuts and seeds, and high-quality protein.

And if you're going to prioritize only one habit for living longer and healthier, it should be exercise, Milman said.

Getting enough physical activity will give you more bang for your buck in terms of health benefits, she said, and the best kind of exercise is one you'll do consistently, whether that's walking with friends or lifting weights in the gym.

• A 74-year-old man has been working out every day for ten years and counting.
• He said using strength machines and walking for cardio has kept him healthy over the years.
• Strength training with machines can help build muscle and prevent injury for better longevity.

When Vincent "Vin" DiMonte decided to hit the gym in late December of 2014, he liked it so much, he worked out again the next day.

And the next day.

And the day after that.

More than 3,700 days later, he hasn't missed a single day of exercise, though he does take some easier days of light cardio to give his body a chance to recover.

The 74-year-old from Rhode Island said the regular routine of combining strength training with cardio has kept him energized, healthy, and strong over time.

"I am hardly ever sick, and I don't get headaches. I have maintained my drive, diligence, dedication, and determination all these years," DiMonte told Business Insider in an interview coordinated by Planet Fitness, his gym of choice.

DiMonte's current workout schedule is about an hour each day, seven days a week, 365 days a year. It's been this way for 10 years and counting, and he has no plans to slow down.

"I have treated exercise like a 'job' — Get up, dress up, show up, and don't give up," he said.

Here's what a typical workout looks like for DiMonte, and why science says it's so good for longevity.

Exercise machines help build muscle and prevent injury

The bulk of DiMonte's workouts, pun intended, is strength training to build muscle.

"The goal has been to become 'a lean mean, fighting machine,' as John Candy proclaimed in 'Stripes,'" DiMonte said.

He spends about 45 minutes of his workout, six days a week, on strength machines. Each focuses on a different muscle group, a strategy called a workout split that allows one muscle group to rest while you work on another.

One recent gym session included calf extensions, leg extensions, and bicep curls. Other go-to exercises include chest presses and cable pull-downs.

DiMonte said he prefers strength training machines to free weights because the movements are easier on his body.

Machine exercise can be great for building muscle, whether you're a beginner or an experienced athlete, since they help to isolate the target muscles. And healthy muscle mass is key to living longer, making the body more resilient, preventing illness, and bolstering the metabolism over time.

For older athletes exercising for longevity, gym machines can help prevent injury since they provide more support and stability, personal trainers previously told Business Insider.

Cardio protects your heart for a longer life

Over the years, DiMonte has added more time on the treadmill to his workout routine for aerobic exercise.

His current sessions include about 12 minutes of cardio daily, and Sundays are reserved for cardio-only, a type of active recovery so he can keep moving while his muscles rest.

Aerobic or cardio exercise can help extend lifespan and health by protecting your heart as you age, whether you're walking, biking, jogging, or doing other activities that get your heart rate up.

Walking also kept DiMonte active and exercising daily during COVID when gyms were closed.

DiMonte said the key to maintaining his health, and his decade-long habit, has been staying consistent. His advice is to do something active every day and find a community to build a lifelong habit. Having strong social connections and a sense of purpose is not only linked to better longevity — a workout buddy is one of the best ways to stay motivated at the gym too, according to science.

As DiMonte puts it: "Go one day, then go the next day, and soon you will have a routine. You will make friends with those who have the same goals. They will become your 'peeps!'"

• Katie Couric has advocated for colon cancer awareness since losing her husband to the disease in 1998.
• He was diagnosed at 41 years old, with symptoms like fatigue and digestive changes.
• Detecting colon cancer early is key to treatment, and innovations in AI and blood testing could help.

When Katie Couric's husband, Jay Monahan, was diagnosed with colon cancer at 41 years old, it came as a complete shock. By the time he was diagnosed, the cancer was stage 4. He died nine months later, weeks after his 42nd birthday.

"Colon cancer didn't even cross our minds. He of course had symptoms, and in hindsight, I wish we had known what they were," Couric told Business Insider.

Monahan had been tired, but that was understandable — he was a busy lawyer and legal analyst for NBC News and a parent to their two daughters. That fatigue, along with some digestive changes, were vague symptoms of his illness. They're common early signs of colon cancer that can be easy to miss.

At the time of his diagnosis in 1997, the recommended age for having a colonoscopy was 50. Now, it's 45 — changed in 2021 in response to a concerning rise of colon cancer among younger people.

Since his death, Couric said, she's made it her mission to help others catch colon cancer before it was too late.

"Two of the worst words in the English language are 'what if.' You don't want to be wondering, 'What if I had gotten screened?' when it's too late," Couric said. "I hate to be that blunt, but it's true."

Couric spoke to BI during Colorectal Awareness Month as part of her partnership with Cologuard Classic by Exact Sciences, a PGA tournament to support patients and caregivers affected by the disease.

After 27 years of advocacy, Couric shared what she now knows about how to spot colon cancer early and new breakthroughs that could transform how people are diagnosed and treated.

Early warning signs of colon cancer to watch for

There's been a disturbing increase in colon cancer diagnoses in people in their 20s, 30s, and 40s over the past two decades.

Potential factors like diets high in processed foods and red meat, drinking habits, and microplastics could all be driving the rising rates of colon cancer in younger people.

Couric said she's grateful that there's now more awareness of major symptoms of colon cancer, such as:

• Fatigue
• Unintentional weight loss
• Changes in bowel habits
• Blood in stool

One reason colon cancer is misdiagnosed or missed is that symptoms can be vague and attributed to other digestive illnesses.

While the recommended age to start screening for colon cancer was lowered to 45 in 2021, Couric said she finds it "very disturbing" that only about 20% of people between 45 and 49 have been screened.

"If you or someone you know falls into that category, please get your butt to the doctor!" she said.

Before a colonoscopy, you can try an at-home stool test

But don't wait for a blood test or other future innovations if you're worried about your risk now. Colon cancer is very treatable when detected early, so getting screened is crucial.

Colonoscopies are one option, especially for people with known risk factors such as a family history of colon cancer or polyps or digestive diseases such as inflammatory bowel disease.

Another less-invasive option for people with average risk is a stool test, which can be done at home.

"I've learned the best test is the one that gets done, so do your research and figure out what works best for you," Couric said.

She said her advice is to pay attention to anything out of the ordinary, get medical attention, and advocate for yourself at the doctor's office.

"The important thing is to talk to your doctor, and if your doctor isn't taking either your symptoms or desire to get screened seriously, find another doctor, preferably a gastroenterologist," Couric said.

2 scientific breakthroughs could help prevent colon cancer

Major scientific breakthroughs in diagnostic blood tests and innovations driven by artificial intelligence could prevent colon cancer and make it more treatable than ever, Couric said.

"I'm excited to see the capabilities that AI will have on new treatments and screening opportunities," Couric said.

The FDA approved a first-of-its-kind blood test for colon cancer screening in 2024. It works by detecting warning signs in the blood, such as DNA shed by tumors, although it's not a substitute for other screening such as colonoscopies.

AI is already being used to further colon cancer research. It can organize datasets so scientists can better understand the difference between healthy and diseased cells, leading to breakthroughs like the "gut atlas," a map of 1.6 million cells that make up the most comprehensive look at the human digestive system to date.

The technology could eventually make screenings more accurate by helping doctors spot polyps and other abnormal growths, although more refinements are needed to reduce AI-related false alarms.

• Ultra-processed foods are often marketed with misleading claims to seem healthier, a researcher says.
• Labels like 'low fat' and 'low calorie' can be a red flag that foods are full of additives.
• Being skeptical of health claims can help you get the most of out grocery shopping for a nutritious diet.

Grocery shopping can be a minefield of faux health foods that are biting into your budget and damaging your long-term health.

That's why, when Dr. Tim Spector is walking down the food aisle, he keeps his eyes peeled for red flags — things that sound healthy, but are quite the opposite.

Spector, a medical doctor and professor of epidemiology at King's College London, co-founded the science and nutrition company ZOE, which gives members nutrition advice, among other features.

He took a particular interest in nutrition research after he had a mini-stroke in 2011. He was just 53, and felt pretty healthy, but he began to take a closer look at his eating habits.

"I said, 'I need to change what I'm doing and do massive research to work out what I should be eating, what I should be doing, health-wise to keep me living longer,'" Spector, co-founder of the science and nutrition company ZOE, told Business Insider.

Now, he has made it his mission to help consumers spot "health halos" — misleading advertising on ultra-processed foods making them seem nutritious when they can be detrimental to your health.

Here are four red flags he looks for that can help you spot dubious claims at the grocery store, and how to stock your kitchen with healthier options instead.

1. 'Low-fat' foods have extra additives

Spector said he steers clear of anything labeled "low-fat," which includes margarine and butter substitutes, yogurts, and other dairy.

Low-fat products have a long history in the fad diet industry. The craze really took off in the 1980s because of concerns that saturated fat could worsen heart health and cholesterol levels. Companies selling low-fat substitutes for popular foods also cashed in on the myth that eating more dietary fat causes you to gain more body fat.

The problem is, trimming the fat from a food has a major catch. Since fat brings flavor and texture to food, swapping it out means adding sugars, starches, and binding agent so the final product is still appetizing.

That's good news for manufacturers, who saved money by using lower-cost additives, but bad news for consumers, who are now missing out on some heart-healthy fats that naturally occur in foods, and eating more preservatives instead.

The extra refined carbohydrates that are added in place of fats can wreck havoc on our health, raising the risk of heart disease and messing with metabolic health.

"Big food loved it because it was cheaper to have these sort of fat replacements than actually paying for the natural fat got in our diets," Spector said.

If you're trying to watch your cholesterol levels, Spector said skip the low-fat products. Instead, he avoids cooking oils and spreads, and uses extra virgin olive oil, which offers a dose of beneficial fatty acids and polyphenols.

He also buys full-fat butter, since emerging research suggests that the fat in dairy products can have a protective effect, potentially reducing risk of illness and promoting healthy aging.

2. 'Low-calorie' can be misleading

Labeling products as low in calories is a marketing ploy which often signals a food is ultra-processed and loaded with additives, Spector said.

"It means they've tampered with it. They have probably taken out some sugar and added artificial sweeteners to disguise how much sugar is in there," Spector said.

Many low- or no-calorie artificial sweeteners are no better for your health than sugar, according to a 2022 study.

For example, consuming aspartame, the no-calorie sweetener used in many diet sodas, carries some of the same health risks as excess sugar, like higher risk of heart disease, diabetes, and obesity. It may also cause you to eat more as the sweet taste prompts your body to expect a boost of energy that never arrives.

Spector has another gripe with the low-calorie label: calories alone aren't a good indication of whether a food is nutritious, he said. It's more important to focus on the nutrients in your food than one siloed metric. Plus, research suggests calorie labels can be off by as much as 20%.

"Calories are completely the wrong way to summarize a food. They're not accurate. They're not useful, as most people cannot follow a calorie-restricted diet or calorie count reliably," Spector said.

3. 'Added vitamins' tend to be low-quality nutrition

It's pretty common for food packages to declare "added vitamins" or "added minerals" — from cereals to juice to milk.

However, while getting an extra boost of vitamins and minerals in your food may seem like a bonus, it's another sneaky way to disguise processing, Spector said.

Ultra-processed foods are designed to have a long shelf life, with a hyper-palatable flavor and texture, tempting you to keep eating. That manufacturing process strips out naturally-occurring nutrients like vitamins and minerals. By law, manufacturers have to add them back in, Spector explained.

That's why Spector is not so impressed by foods advertised as "fortified" with vitamins and minerals.

Vitamins and minerals are most effective in the form of whole foods, since they're in larger quantities and in higher-quality form, easier for the body to absorb and use than the manufactured, isolated version.

4. Be wary of claims like 'immune-boosting' or 'gut healthy'

Food manufacturers will often hype up the appeal of their products by adding very small amounts of ingredients with promising nutritional benefits, even if the doses aren't large enough to do much good. In the supplement world, this is called "fairy dusting."

"You can claim immune health by adding a microscopic amount of zinc into it; gut health with a bit of manganese… all sorts of nonsense," Spector said

Misleading health claims also includes labels that advertise added fiber, since you may not be getting an effective dose.

"Big food doesn't make money out of fiber. There's no big fiber lobby. It's just quiet cheap, and it's healthy. And of course, it fills you up. So you eat less of it," Spector said.

The easiest way to navigate food labels is to check the actual quantities of ingredients and serving sizes, to make sure you're getting what you want, Spector said. Not all processed foods are created equal, since certain types of processing can retain the nutrients you want.

Spector's approach to getting enough nutrients is to aim to eat 30 different plants per week, including things like nuts, seeds, spices, coffee, and even high-quality chocolate.