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Health and fitness coverage is dominated by hot takes, fad protocols, and supplement marketing dressed up as research. The actually durable signal — strength training keeps showing up in longevity data, sleep consistency keeps beating sleep hacks, walking keeps mattering — is boring and underrated. Owl Post reads the research, reads it skeptically, and surfaces what's holding up across studies, not what's trending on TikTok.

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How worried should I be about Pfas in my leggings?

Lululemon recently came under fire for possible ‘forever chemicals’ in its products. We asked experts about the health effects of Pfas in activewear Embrace spring showers with the best Pfas-free rain jackets for hiking, running and just looking good Sign up for the Filter US newsletter, your weekly guide to buying fewer, better things From rain jackets and makeup to frying pans, chances are, you own an item that includes Pfas. These human-made chemicals, which have been associated with negative health effects, including high cholesterol and decreased immunity, are hard to escape. Also known as “forever chemicals”, they take a very, very long time to break down, accumulating in the environment and our bodies. Although they’ve garnered the attention of activists, who have called for stricter regulations, Pfas have been found in everything from drinking water to household cleaning products. Mate The Label Organic Stretch Full Length Leggings LNDR Femme Fatale Sports Bra

theguardian.com
Your Fitness Level After 40 Can Add Years to Your Life and Boost Health

Your Fitness Level After 40 Can Add Years to Your Life and Boost Health

A recent study found that your midlife fitness can affect your life span and health span. Image Credit: Emilija Manevska/Getty Images Recent research has shown that adults with higher levels of midlife cardiorespiratory fitness may live longer, healthier lives. The study found that people with higher fitness levels not only lived longer but also developed chronic conditions later than those with lower fitness levels. Experts share tips to help improve your cardiorespiratory fitness. Regular physical activity and fitness levels are important for overall health and well-being. According to a recent study, your level of cardiorespiratory fitness in midlife can not only help determine how long you live, but also how many of those years you spend in good health. Cardiorespiratory fitness refers to how well your heart and lungs supply oxygen during physical activity. The study showed that adults with higher midlife cardiorespiratory fitness lived longer, developed fewer chronic diseases, and spent more years free from serious illness than those with lower fitness. The results were recently published in the JACC, the flagship journal of the American College of Cardiology. “People with higher fitness may also have had other health advantages, such as better diet, less smoking, or more consistent access to care,” said Robert Glatter, MD, attending physician in the Department of Emergency Medicine at Lenox Hill Hospital in New York City, and assistant professor of emergency medicine at Zucker School of Medicine at Hofstra/Northwell. Glatter wasn’t involved in the study. “The findings are very much in line with decades of research showing that cardiorespiratory fitness is one of the strongest markers of long-term health,” Glatter told Healthline. Higher midlife fitness prolongs life span by 3% Life span refers to how long you live. Health span refers to how long you live free of any major chronic diseases. The study results showed that cardiorespiratory fitness can not only af

healthline.com

The Longer Poop Stays in Your Body, the More It Can Affect Your Health

The time it takes for stool to transit through your body can affect your health. Image Credit: AUDSHULE/Stocksy Research suggests that the amount of time stool spends in your body may affect your overall health. This may be due to changes in gut microbiomes associated with how quickly or slowly stool moves through the body. An expert explains long-term health issues associated with slow digestion, chronic constipation, and chronic diarrhea. The amount of time it takes for stool to move through your body may impact your health in more ways than you may think. A 2023 study showed that there may be distinct differences in gut microbiomes depending on whether your stool is fast or slow. The human gut microbiome is closely linked to overall health. Slow transit times of stool and constipation have shown associations with metabolic and inflammatory conditions, as well as neurological conditions, such as Parkinson’s Disease. This study also looked at previous research on gut transit time. All of the research had the same goal of estimating how long food stays in a person’s colon. The longer it stays, the more time bacteria have to ferment the contents, regulate acidity in the gut, and produce metabolites that can influence the body’s health. The study found that people with faster gut transit times had drastically different microbiomes than those with slower transit times. One approach to estimating the gut transit time was the Bristol Stool Scale. This is a visual tool that classifies stool by consistency. For example, hard, rock-like pellets typically mean a long transit time. Watery, mushy stool often indicates a short transit time. Transit time can also influence how your body responds to probiotics, as well as supplements and medications that interact with the gut. “The gut is far more than a digestive organ — it is a finely tuned ecosystem whose balance underpins everything from immune function and metabolic health to neurological well-being and cancer risk,” said Ke

healthline.com

Eating More Watermelon May Help Prevent Heart Disease

Watermelon contains powerful nutrients that may offer protection against cardiovascular disease. Image Credit: J. Anthony/Stocksy Research shows that watermelon may help improve heart health and lower your risk of heart disease. It also shows that this fruit may aid in overall nutrient intake for both adults and children. Individuals who consume more watermelon may have a greater intake of essential nutrients, including fiber, potassium, and vitamin C. Watermelon may also help improve hydration. Nothing says summertime like biting into a cold, juicy slice of watermelon — and turns out it’s actually really good for you. Earlier research found the summer staple may help increase your overall nutrient intake and diet quality. The study authors found that people who consumed watermelon had a higher intake of essential nutrients, including dietary fiber, magnesium, potassium, vitamin C, vitamin A, lycopene, and other carotenoids. This suggests that watermelon can increase nutrient intake and diet quality in both children and adults, the study authors say. Research from 2025 also found that watermelon may have cardioprotective health effects. This aligns with 2022 research showing that watermelon may help lower blood pressure and improve overall heart health. “Watermelon is a great addition to an overall healthy dietary eating pattern because it provides potassium, lycopene, and citrulline, which synergistically can help support blood pressure and blood flow,” said Michelle Routhenstein, preventive cardiology dietitian at EntirelyNourished. Routhenstein wasn’t involved in any of the studies. Surprising heart health benefits of watermelon The 2025 narrative review noted that watermelon is high in the amino acid L-citrulline. L-citrulline may help lower blood pressure and aid in heart health. While the review notes that the exact cardiovascular benefits of L-citrulline are not fully clear, the authors state that it appears consuming watermelon may aid in the prevention and

healthline.com

Perimenopause May Be the Ideal Time for Cardiovascular Risk Prevention

Research shows that perimenopause may be the ideal time to adopt lifestyle changes to help lower cardiovascular risks. Image Credit: Aleksandar Nakic/Getty Images A recent study suggests that perimenopause offers a “window of opportunity” for females to reassess cardiovascular risk and prompt lifestyle changes. The findings show that perimenopausal females may be two times more likely to have lower cardiovascular health scores. According to the study authors, lower cardiovascular health scores may be largely due to high cholesterol and blood sugar levels. Perimenopause is considered the transitional period leading up to menopause. During this time, the ovaries begin to gradually produce fewer hormones, particularly estrogen. According to a nationwide analysis, U.S. females experiencing perimenopause are twice as likely to have a low cardiovascular health score than those who are still regularly menstruating. The findings of this study were recently published in the Journal of the American Heart Association, a peer-reviewed journal of the American Heart Association (AHA). “From a cardiovascular standpoint, perimenopause is a very important time in which there are changing hormone levels, specifically with a declining estrogen level, which can have not only an impact on how one may feel but also on how one’s cardiovascular system is impacted and responds,” said Jossef Amirian, MD, a board certified cardiologist with Manhattan Cardiology in New York. Amirian wasn’t involved in the study. “The end result is potentially a change in body fat distribution, cholesterol and blood glucose levels, blood pressure, and this can all have an impact on blood flow and circulation as well,” he told Healthline. How perimenopause impacts cardiovascular health The analysis included data from 9,248 females ages 18 to 80 who participated in the National Health and Nutrition Examination Survey (NHANES) from 2007 to 2020. The researchers used the AHA’s Life’s Essential 8 (LE8) metrics to me

healthline.com

How Much Exercise Do You Need to Lower Your Risk of Cardiovascular Disease?

Researchers say current aerobic exercise recommendations may not be sufficient to reduce cardiovascular risk. MoMo Productions/Getty Images Researchers say adults may need to quadruple the current weekly exercise recommendations to achieve substantial heart health benefits. Those with lower levels of fitness may need as much as 600 minutes of weekly aerobic activity to lower the risks of heart attack and stroke. Experts say the current recommendation of 150 minutes of exercise per week is a solid baseline, but higher levels of activity may yield greater benefits. A new study suggests that adults should aim for up to 4 times the current recommended amount of aerobic exercise per week for optimal heart health. The researchers say that adults should engage in aerobic exercise for 560–610 minutes per week to achieve a significant reduction in the risk of heart attack and stroke. They note that less fit adults may need to exercise more to achieve the same cardiovascular benefits. The results of the study were published on May 19 in published in the British Journal of Sports Medicine. The American Heart Association (AHA) currently recommends that adults get at least 150 minutes per week of moderate-intensity aerobic activity — exercise that gets you breathing harder and raises your heart rate but still allows you to carry on a conversation — such as walking, cycling, and running. The study authors say the standard exercise advice may need to shift and be replaced with personalized targets geared toward an individual’s fitness level. “Current [moderate exercise] guidelines provide a universal but modest safety margin, whereas optimal cardiovascular protection may require substantially higher activity volumes,” the researchers wrote. Experts said the research reaffirms the importance of regular exercise for heart health, but were skeptical about the high weekly targets. “This study reinforces what a large body of prior research has already shown: higher levels of moderate-t

healthline.com

Menopause: Plant-Forward Diets Can Help With Weight Management

Eating more plants and fewer processed foods can help with weight management during menopause. Viktoriya Skorikova/Getty Images A new study found that diets rich in plant foods and low in processed meats and salt may help with menopause weight gain. Plant foods have nutrients linked with better metabolic health and a healthy gut microbiome. Experts recommend starting a plant-forward diet with foods you already enjoy. Weight gain is common during menopause, a life stage accompanied by significant changes in the body. New research sheds light on how diet can influence weight gain and obesity risk during menopause. The study, conducted by researchers from Harvard and the National University of Singapore, tracked eating habits and weight changes during the time surrounding menopause. The findings suggest that adopting certain healthy dietary patterns, especially those rich in plant foods and low in processed meats and salty snacks, may help females better manage their weight during this transition. The study was published on May 20 in JAMA Network Open. The research offers important insights for women and healthcare providers seeking effective strategies to support metabolic health during midlife and beyond. Examining dietary patterns around menopause The study was based on the Nurses’ Health Study II, a large ongoing research project that began in 1989 and includes female nurses from across the United States. For this particular investigation, the researchers focused on females going through menopause and followed them for about 12 years: six years before and six years after their reported menopause. Over 38,000 females took part. Menopause was defined as the point at which females stopped menstruating for at least one year. Every four years, participants completed detailed food questionnaires that captured their usual intake of various foods. The research team then analyzed these responses to calculate scores for 11 different dietary patterns. These patterns included

healthline.com

Wegovy: Semaglutide Reduces Migraine Severity, Especially in Women

A new study found that women using semaglutide had a reduction in their use of triptans, a drug commonly prescribed for migraine. Victor Bordera/Stocksy A study has found that treatment with semaglutide led to reduced triptan usage in women. However, no significant effect was observed in men with overweight or obesity. Experts say reductions in inflammation or intracranial pressure could play a role. Sex-related differences in how the body handles semaglutide also appear to be important. More research is needed before semaglutide can be recommended as a migraine treatment. A recent nationwide study in Denmark has revealed that women who start using semaglutide, a popular medication prescribed for weight loss, may experience a decrease in the need for standard migraine treatments. The researchers found that females using semaglutide had a noticeable reduction in their use of a class of drugs called triptans. The study has not yet been published in a peer-reviewed scientific journal, but was presented at the European Congress on Obesity (ECO2026) from May 12–15. The findings add to a growing interest in the potential benefits of semaglutide for migraine. Another recent study found that GLP-1 medications like semaglutide may help reduce migraine severity. Studying the effects of triptan use after semaglutide Researchers from the University of Southern Denmark collaborated with Novo Nordisk, the pharmaceutical company behind semaglutide (marketed as Wegovy for weight loss and Ozempic for diabetes control), to analyze data from Danish health registries. These registers contain comprehensive health information on the entire population, enabling a detailed examination of medication use patterns. The study focused on adults who began semaglutide treatment for weight management between December 1, 2022, and June 30, 2024. It included nearly 150,000 people who started semaglutide during the study period, of whom about two-thirds were females. For each individual, the research

healthline.com
8,500 Daily Steps Can Help You Lose Weight and Keep It Off

8,500 Daily Steps Can Help You Lose Weight and Keep It Off

A new study demonstrates that 8,500 daily steps is the sweet spot for weight management. Stewart Cohen/Getty Images Walking 8,500 steps per day can help people maintain weight loss after an initial lifestyle modification program that includes dietary intervention. The authors of a research analysis say that walking is a simple, attainable activity for most people. Experts emphasize that exercise and diet are the foundations of any successful weight loss strategy. Walking 8,500 steps per day is a simple, effective way to help lose weight and keep it off, according to a new research analysis. Participants who followed an exercise regimen of 8,500 steps a day lost an average of 4.4% of their body weight or nearly 9 pounds during an initial 8-month weight loss phase that included a dietary intervention. During a 10-month follow-up period, participants only regained an average of about 2 pounds. “The findings suggest that higher daily step counts may be associated with improved outcomes in obesity treatment, highlighting a simple and feasible behavior that could be considered within lifestyle interventions,” the researchers wrote. They are presenting their findings at the European Congress on Obesity ECO 2026 conference in Istanbul, Turkey, from May 12–15. The research was published in the International Journal of Environmental Research and Public Health. Experts not involved in the analysis say the findings reaffirm that exercise is a key component of weight management. “This systematic review and meta-analysis confirmed that higher daily step counts are associated with improved outcomes in obesity treatment,” said Michael Fredericson, MD, a professor of orthopedic surgery at Stanford University. “These findings support the current recommendations to combine weight loss with exercise for optimal results.” “I believe this is a strong study that highlights the critical role regular exercise plays in both achieving and maintaining a healthy weight,” added Mir Ali, MD, a ba

healthline.com

‘Next-Gen’ GLP-1 Leads to 16% More Weight Loss. Is It Better Than Zepbound?

A new GLP-1 drug shows promise for improving metabolic health and treating obesity-related diseases like liver disease. camacho9999/Getty Images A new weight loss drug called survodutide has shown promising results in a phase 3 clinical trial. The drug, which stimulates GLP-1 and glucagon receptors, led to a 16.6% drop in body weight. Survodutide also reduced waist circumference, an indicator of metabolic health. Experts hope the drug will be useful for both obesity and liver disease; however, it is not yet approved for use. Boehringer Ingelheim, a biopharmaceutical company headquartered in Ingelheim, Germany, has announced promising results from its Phase 3 SYNCHRONIZE-1 clinical trial testing survodutide. Survodutide is a novel dual-action drug designed to treat obesity and related metabolic conditions. The trial, conducted across multiple international sites and involving 725 adults living with obesity or overweight but without type 2 diabetes, concluded in April 2026 after 76 weeks of treatment. Survodutide, which activates both glucagon-like peptide-1 (GLP-1) and glucagon receptors, demonstrated significant and sustained weight loss. Participants lost an average of 16.6% of their body weight, a significant improvement compared to just 3.2% in the placebo group. Treatment with survodutide also showed meaningful metabolic improvements, including reductions in waist circumference, a key predictor of cardiometabolic risk. These findings demonstrate the drug’s potential to improve overall metabolic health and address obesity-related diseases such as liver dysfunction and metabolic dysfunction-associated steatohepatitis (MASH). Is survodutide safe and effective for weight loss? Survodutide (BI 456906) is similar to the active ingredient tirzepatide (Mounjaro, Zepbound) in that it combines two mechanisms of action. However, it acts on a different combination of hormone receptors. While GLP-1 receptor agonists can aid weight loss by reducing appetite and increasing ful

healthline.com

This Type of Exercise Can Help You Build More Muscle With Less Effort

Eccentric exercise may help build muscle strength with less strain on the body, which may benefit older individuals. DragonImages/Getty Images A lesser-known type of exercise can build strength and improve fitness while remaining accessible to less active individuals. Eccentric exercises like lowering weights or walking downhill can generate more force with less energy while supporting muscle, heart, and even brain health. Whether you’re an advanced athlete or just beginning, eccentric exercise can offer unique benefits to your training regimen. When people think about exercise or weight training, they tend to focus on concentric exercises: those powerful movements that shorten muscles, like curling a dumbbell or powering upward in a squat. Concentric exercise is a well-established way to build muscle and improve fitness, but eccentric exercise, the portion of a movement that lengthens the muscle, may offer additional benefits. Eccentric training, an often-overlooked form of exercise, can help build strength with less perceived effort. Eccentric exercise may help build muscle strength with less strain on the body, according to an article recently published in the Journal of Sport and Health Science. It may also offer specific advantages over concentric exercise for muscle rehabilitation and even brain health. These benefits may be particularly meaningful for certain groups. For older adults and those who are less physically active, eccentric exercise may provide an accessible, low impact form of training that can improve fitness. Study author Kazunori (Ken) Nosaka, PhD, director of Exercise and Sports Science at Edith Cowan University in Western Australia, said he aims to help normalize eccentric exercise. “Every eccentric contraction counts. People may be discouraged by thinking they have to do lots of exercise to get fitter and healthier. But people can do a small amount of these exercises and still benefit,” Nosaka told Healthline. What is eccentric exercise? Mus

healthline.com

Coffee May Alter Gut Microbiome to Reduce Stress (Yes, Even Decaf)

Coffee, even without caffeine, can reduce stress, improve learning, and boost mood by influencing your gut-brain axis. Oleg Breslavtsev/Getty Images New research suggests both caffeinated and decaffeinated coffee can improve mood and reduce stress by influencing the gut–brain axis. Coffee may alter the gut microbiome, increasing bacteria linked to digestion, immunity, and emotional regulation. Decaf coffee was associated with improved learning and memory, while caffeinated coffee enhanced attention and reduced anxiety and inflammation. Experts say coffee’s polyphenols and other compounds may support mental well-being by lowering inflammation and strengthening communication between the gut and brain. Your morning cup of coffee may be more than just an energizing ritual. New research from APC Microbiome Ireland suggests that both caffeinated and decaffeinated coffee can improve mood and reduce stress by acting on the gut–brain axis. Researchers analyzed 62 adults, including 31 regular coffee drinkers and 31 non-drinkers, using psychological assessments, diet tracking, and stool and urine samples to examine changes in the gut microbiome and mood. Coffee drinkers, defined as those consuming 3 to 5 cups daily, first abstained for two weeks, which led to notable shifts in gut metabolite profiles. When coffee was reintroduced in a blinded trial, half consumed caffeinated and half decaffeinated. Both groups reported reduced stress, depression, and impulsivity, suggesting benefits beyond caffeine. Researchers also observed increases in specific gut bacteria linked to digestion and immune function. Decaffeinated coffee was associated with improved learning and memory, while caffeinated coffee was linked to reduced anxiety, better attention, and lower inflammation, highlighting distinct but complementary effects. How coffee affects the gut-brain axis Coco Pierrel, is a certified integrative nutritionist and founder of Eat Shed Glow, who was not involved in the research. She to

healthline.com

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