The Strivewell Journal

Why Your Morning Matters: Sleep, Circadian Rhythms, and the Case for Slower Starts

Mon, 09 Feb 2026 14:28:26 GMT

Most people think the day begins when their alarm goes off. At Strivewell, we think the day begins long before that — with the rhythms, habits, and biological cues that shape how we sleep, wake, and show up for ourselves.

While “circadian rhythms” has become a buzzword in the wellness world, the science is both simple and surprisingly intuitive: your body follows a 24-hour internal clock that thrives on consistency, light cues, and routine. When you learn to work with that rhythm instead of fighting against it, your mornings feel calmer, your energy steadier, and your stress response more balanced.

Here’s how we help clients start that shift.

Start With Light: A Small Action with Big Impact

Our founder Julie often talks with clients about sunlight because it’s one of the most powerful — and accessible — tools you have for regulating your circadian rhythm.

Getting natural light in your eyes within the first 30 to 60 minutes after waking can help:

Reset your internal clock
Stabilize your energy levels throughout the day
Reduce grogginess
Improve sleep quality at night

You don’t need a perfect routine to reap the benefits. A brief walk with the dog, standing by a sunny window, or stepping outside while you drink your tea can all help signal to your body: “We’re awake now. Let’s start the day.”

This small practice becomes even more important when returning from travel, shifting schedules, or recovering from disrupted sleep.

The Beauty of a Slow Morning

Not everyone thrives on waking up and rushing out the door. In fact, many of us don’t.

Julie discovered over years of personal experience—and reinforced through her work with clients—that easing into the morning can profoundly influence how you handle stress for the rest of the day.

A slower start can help:

Prevent early cortisol spikes
Reduce the “rushed” sensation that lingers for hours
Support more mindful decision-making
Build emotional resilience
Create space for rituals that actually nourish you

Whether it’s a quiet cup of matcha, feeding the dog, or simply avoiding back-to-back tasks the moment your feet hit the floor, choosing to start slower is an act of alignment — not indulgence.

And importantly, it’s not about doing less . It’s about setting the tone for a day that feels grounded rather than reactive.

Cortisol, Stress, and the Morning Mind

Cortisol is naturally higher in the morning — your body’s built-in way of helping you wake up alert and responsive. But when your mornings become frantic, rushed, or overloaded with to-dos, that natural spike can turn into something more uncomfortable:

Chest tightness
Feeling “behind” before the day has even begun
Sensory overload
Reduced coordination or focus
A lingering sense of urgency

Everyone’s stress response looks a little different. Some people wake up instantly alert. Others need gentle time to transition. What matters is understanding your pattern and building a routine that supports it.

When clients share that they feel overwhelmed before breakfast, we start by looking at their morning structure — not as a schedule to optimize, but as an opportunity to create space and calm.

Matcha, Coffee, and Knowing Your Nervous System

One of the most relatable insights our founder Julie brings to her coaching is her personal shift from coffee to matcha. It wasn’t about cutting caffeine — it was about noticing how different types of caffeine made her feel.

For her, coffee triggered:

Heightened anxiety
A “crawly,” rushed sensation
Nail-biting or restless behaviors
Difficulty easing into the day

Switching to matcha, with its slower-release caffeine and calming L-theanine content, have made her mornings clearer, calmer, and more focused.

This small swap is something we explore with clients, too. Not everyone reacts the same way to caffeine. What matters is choosing what supports your nervous system — not what’s trending on Instagram or what everyone else orders at the corner café.

Tiny Adjustments, Big Shifts

Circadian health isn’t about overhauling your life. It’s about layering small, science-backed practices into your routine in ways that feel doable, enjoyable, and sustainable.

At Strivewell, we support clients by helping them:

Establish gentle morning routines
Identify their unique stress patterns
Use apps and tools intentionally (not obsessively)
Rebuild consistent sleep rhythms
Make simple daily choices that improve energy and emotional balance

Because when your mornings feel aligned, your whole day feels different.

Ready to Reclaim Your Morning?

If your mornings feel rushed, overwhelming, or out of sync with who you want to be, you’re not alone, and you don’t have to navigate the reset alone either. Small changes can create real relief.

Strivewell helps you build routines that work with your biology, not against it — so you can move through your days with more calm, clarity, and confidence.

A Nuanced Take on the 2025–2030 Dietary Guidelines: Where the Science Aligns, and Where Caution Is Warranted

Tue, 13 Jan 2026 13:56:27 GMT

New Year, New Dietary Guidelines for Americans

By Julie Riney, Strivewell Founder and Coach

Every five years, the USDA releases updated Dietary Guidelines intended to shape nutrition policy, public health messaging, and the way Americans think about food. As a health coach, I’m familiar with the role these guidelines play, but I’m also aware that they’re developed within a system influenced by industry, politics, and feasibility, not just pure science.

Because of that, I treat the Dietary Guidelines as one reference point, not a rulebook. When I guide clients, I lean more heavily on the broader body of independent nutrition research and what we consistently see work in real life for long-term health.

That said, there are meaningful positives in the 2025–2030 Guidelines, and also areas where the recommendations feel stronger or more absolute than the current evidence supports.

Let’s break down both.

Where the Guidelines Get It Right: A Return to Real Food

One of the most encouraging shifts in the new guidelines is the renewed emphasis on real, minimally processed foods. The call to eat more vegetables, fruits, whole grains, and nutrient-dense protein — while cutting back on ultra-processed foods, added sugars, refined carbohydrates, and sugar-sweetened beverages — is strongly supported by decades of research.

Higher intake of ultra-processed foods has been consistently linked to increased risk of obesity, cardiovascular disease, and overall mortality. In contrast, dietary patterns centered around whole foods and whole grains are associated with better cardiometabolic outcomes, improved metabolic health, and greater longevity.

These recommendations feel genuinely aligned with both the science and what most of us see play out in daily life: when people eat more real food and fewer packaged, hyper-palatable products, they tend to feel better, regulate appetite more easily, and see improvements in markers like blood sugar and cholesterol.

This foundation is solid, and worth reinforcing.

Where the Evidence Is Less Clear

Where I start to feel more cautious is when the guidelines move beyond this strong foundation into recommendations that feel more definitive than the evidence can confidently support.

Several areas stand out.

Non-Nutritive Sweeteners: A Tool, Not a Solution

The blanket discouragement of non-nutritive sweeteners goes beyond what current research can conclusively say. Much of the evidence linking these sweeteners to negative health outcomes is observational and highly context dependent.

No non-nutritive sweetener has been proven harmless long term, but that doesn’t mean they have no place at all.

From a practical standpoint, they can be a useful short-term tool for people transitioning away from high sugar intake or reducing calories to support weight loss, with the understanding that the end goal is less overall sweetness , not swapping sugar gram for gram with substitutes.

Occasional use of stevia or monk fruit may be reasonable, since they’re more naturally derived, but they still reinforce a higher sweetness threshold. From a research perspective, the safest long-term strategy isn’t replacement, it’s retraining the palate.

Alcohol: “Less” Isn’t Clear Enough

The 2025–2030 guidelines now simply suggest Americans “consume less alcohol.” While this may sound reasonable, it’s less aligned with emerging research than prior quantitative limits.

The best available evidence shows that no level of alcohol consumption has been proven risk-free , particularly when it comes to cancer risk and overall mortality. Large international health authorities, including the World Health Organization, consistently find that alcohol increases the risk of several cancers and contributes to higher all-cause death rates even at moderate levels.

Historically, clearer guidance, such as limiting intake to one drink per day for women and two for men, helped provide evidence-based guardrails to reduce risk. Removing quantitative limits may leave people without meaningful direction, especially given that alcohol’s harms begin at low levels and vary significantly between individuals.

Beyond cancer and mortality, alcohol also has significant effects on sleep, stress, and anxiety — an area that often gets overlooked.

Alcohol may feel calming at first because it boosts GABA, the brain’s main inhibitory neurotransmitter. But with repeated use, the brain adapts by down-regulating GABA and up-regulating glutamate. When alcohol wears off, this creates a rebound state of hyperexcitability, experienced as anxiety, restlessness, and irritability.

Repeated drinking also disrupts the stress response system (the HPA axis), raises baseline cortisol, and worsens sleep — all of which can amplify anxiety over time. In short, the temporary calm often comes at the cost of a more anxious nervous system.

Saturated Fats and Animal Protein: Balance Still Matters

The framing around saturated fats and animal protein in the new guidelines also raises scientific concerns.

While I fully support the move away from ultra-processed foods, explicitly naming butter and beef tallow as acceptable fat options and broadly elevating animal protein as a population-wide priority goes beyond what the strongest body of nutrition evidence supports.

The most consistent findings in nutrition science show that replacing saturated fats with unsaturated fats lowers LDL cholesterol and cardiovascular disease risk , while higher saturated fat intake reliably raises LDL — a causal risk factor for heart disease.

Similarly, long-term cohort studies consistently associate higher plant protein intake with lower cardiovascular and all-cause mortality risk, while higher intake of animal protein — particularly red and processed meats — is linked to higher cardiometabolic risk.

Emphasizing animal protein at a population level also risks displacing fiber-rich plant foods that are strongly protective for heart health, metabolic health, and longevity.

From an evidence-based perspective, the most defensible position remains unchanged:

Limit saturated fats
Prioritize unsaturated fats
Center protein intake around plant sources
Use animal foods as a complement, not the foundation

The Bottom Line

The 2025–2030 Dietary Guidelines take important steps in the right direction — especially by refocusing on whole, minimally processed foods. That foundation deserves support.

At the same time, nutrition science is complex, evolving, and rarely absolute. When recommendations move beyond what the strongest evidence can support, nuance matters.

The most reliable long-term approach remains consistent: eat mostly real food, prioritize plants, limit ultra-processed products, be cautious with alcohol, and focus on patterns, not perfection.

If there’s one takeaway, it’s this: guidelines can inform us, but they shouldn’t replace critical thinking or individualized care.

Why Many New Year's Resolutions Fail (and what actually works instead)

Wed, 31 Dec 2025 17:43:03 GMT

Every January, we participate in what might be the largest behavioral experiment in human history: New Year’s resolutions. We set bold goals, imagine a future version of ourselves with endless motivation, and confidently assume this will be the year it all sticks.

And then… it doesn’t.

In a r ecent opinion piece by Roland Fryer — a Harvard economics professor, founder of Equal Opportunity Ventures, senior fellow at the Manhattan Institute, and longtime Wall Street Journal contributor — resolutions are framed as an “unsupervised trial in overconfidence.” It’s funny because it’s painfully true, and also because social science has been studying this exact pattern for decades.

The takeaway? Most resolutions fail not because we lack discipline, but because they’re poorly designed for real human behavior.

Here’s how what he wrote aligns deeply with how we approach health and change at Strivewell.

1. We’re Terrible at Predicting Our Future Selves

Fryer highlights one of the most basic insights from behavioral economics: humans are bad forecasters of their own future behavior. When we make resolutions, we imagine an idealized version of ourselves who is disciplined, energized, endlessly motivated.

In reality, future-you is often tired, stressed, distracted, and human.

This forecasting error explains why people commit to ambitious gym plans or rigid routines that collapse within weeks. The resolution wasn’t made for the person who has a long workday or poor sleep, it was made for a fantasy version of ourselves.

STRIVEWELL LENS: Sustainable health starts with radical honesty. We design plans for who you actually are, not who you think you should be.

2. Motivation Spikes — But It Doesn’t Last

The piece also points to the “fresh start effect,” a well-documented phenomenon showing that people feel more motivated to begin goals after symbolic dates like January 1.

But motivation fades. Quickly.

By mid-January, short-term discomfort (skipping dessert, exercising after work, getting up early) outweighs long-term benefits, a pattern economists call present bias . This isn’t a character flaw. It’s how the brain works.

STRIVEWELL LENS: We don’t rely on motivation. We focus on systems, rhythms, and supports that carry you forward when motivation disappears.

3. Intentions Aren’t Enough

Even strong intentions don’t reliably lead to action. As Fryer notes, decades of research show that intentions explain only about 25–35% of actual behavior.

Wanting change isn’t the same as being set up to achieve it.

This is why “just try harder” is such ineffective advice.

STRIVEWELL LENS: Health change isn’t about willpower, it’s about alignment. Stress, sleep, nutrition, movement, mindset, and environment all interact.

4. What Does Work: Small, Positive, Specific Goals

One of the most compelling findings Fryer cites comes from a large randomized controlled trial: approach-oriented goals outperform avoidance goals by 26%.

“Exercise three times a week” works better than “stop being sedentary.”
“Read 20 minutes a night” beats “less screen time.”

Approach goals build momentum and reshape identity. Avoidance goals require constant vigilance and exhaust willpower.

Even more important: small goals win. Research consistently shows that habits most likely to stick are the ones you can complete on your worst days. Consistency beats intensity.

STRIVEWELL LENS: We help clients set goals that are achievable, measurable, and compassionate because shame-based ambition rarely leads to lasting health.

5. Design Beats Discipline

Fryer emphasizes what behavioral economists call choice architecture : shaping your environment so healthier choices become easier ones.

Put the book on the nightstand, not your phone.
Automate savings or routines.
Create friction for habits you want less of, and remove friction for habits you want more of.

When behavior change is well-designed, discipline becomes less necessary.

STRIVEWELL LENS: We don’t just talk about goals: we help redesign daily life to support them.

6. Think Like an Engineer, Not a Prophet

Instead of sweeping, year-long declarations, Fryer suggests treating resolutions as experiments. Try small changes for 30 days. Keep what survives real life. Adjust what doesn’t.

Design habits that acknowledge fatigue, distraction, and constraints — not as a failure, but as a commitment to reality.

STRIVEWELL LENS: Whole-person health is iterative. Progress comes from curiosity, not perfection.

The Bottom Line

The most effective New Year’s resolutions don’t fight human nature, they work with it. They’re small. They’re specific. They’re grounded in evidence, not optimism alone.

At Strivewell, we believe lasting health isn’t about reinvention. It’s about building systems you can execute, even (or especially) on hard days.

If your resolution this year feels quieter, gentler, or smaller than expected, that may be a sign you’re finally designing for success, not fantasy.

Tech that Supports Whole-Person Health

Sat, 20 Dec 2025 15:52:07 GMT

At Strivewell, technology is never the starting point — you are. We believe data can be a powerful tool for self-awareness when it’s used with compassion, context, and expert guidance.

Apps and wearables aren’t assigned as homework or used to pressure you into perfection. Instead, we introduce tools only when they can genuinely support your goals, reduce stress, or make your wellness journey feel easier.

During client sessions, we sometimes integrate insights from a handful of thoughtfully chosen apps. Each one offers a different lens into sleep, stress, movement, or nutrition — and when combined with personalized coaching, they help turn daily habits into meaningful progress.

Whenever we recommend an app, we walk you through exactly how it can help you, and if you want, we’ll even guide you through how to navigate it so you feel confident using it day to day.

Here are a few tools that often support our work together:

Headspace

Mindfulness is foundational to change, and Headspace makes it approachable for even the busiest schedules.

For clients struggling with stress, sleep, or emotional overwhelm, we might recommend starting with simple breathing exercises, sleep casts, or short guided meditations. Headspace becomes less about “learning to meditate” and more about giving your nervous system a reliable moment of calm.

Clients often start using it to fall asleep more easily — and end up noticing improvements in focus, patience, and overall mood throughout the day.

Oura Ring + Oura App

The Oura Ring acts like a gentle daily check-in with your body.

It tracks sleep quality, recovery, heart rate variability, and body temperature to create a “readiness score” each morning. We use these insights to help clients understand when their body is primed for challenge — and when rest or recovery will serve them better.

Rather than chasing perfect scores, we look for patterns that empower smarter training, better sleep routines, and more balanced days.

AutoSleep

For Apple Watch users, AutoSleep provides a deeper look at sleep without needing to tap “start” or “stop.”

It gives clients valuable visibility into duration, quality, and nighttime heart rate. We use this information to identify small but powerful shifts — earlier wind-down routines, caffeine timing, light exposure, or stress patterns that might be impacting sleep.

MyFitnessPal

We use this app selectively, and only when tracking can support a client’s goals without adding stress or rigidity.

MyFitnessPal helps bring awareness to eating patterns, energy balance, and how nutrition influences mood and performance. At Strivewell, tracking isn't about restriction — it’s about understanding.

When used intentionally, it can spark meaningful conversations about fueling, hunger cues, and what “feeling your best” truly looks like.

InsideTracker

For clients who want a deeper look under the hood, InsideTracker translates bloodwork into personalized insights about longevity, energy, and metabolic health.

Biomarkers like inflammation, glucose, cholesterol, or vitamin D give us an objective foundation to build from. Using this information, we co-create realistic changes grounded in your biology — not guesswork, fads, or quick fixes.

Where Tech Meets Compassionate Coaching

Technology can reveal patterns, but it can’t tell your whole story — that’s where coaching comes in.

At Strivewell, we help you interpret the data with nuance, not judgment. We connect what your apps are showing you with how you feel , what you’re navigating in your life, and what you want long-term.

Because with the right tools, the right support, and the right perspective, healthy change becomes not just measurable, but deeply meaningful.

How to Reset Your Body After Jetlag

Sat, 20 Dec 2025 15:40:50 GMT

Travel is exhilarating — new places, new foods, new rhythms. But your body doesn’t always share your enthusiasm for time zones. If you’ve ever returned from a long trip and felt wired at 2 a.m. or exhausted at noon, you’ve met the unwelcome travel companion known as jet lag.

The good news? Your body wants to find its rhythm again. And with a few simple adjustments, you can help it get there faster, more comfortably, and with far less frustration.

At Strivewell, we approach jet lag the same way we approach any wellness challenge — with biology, compassion, and practical habits that feel doable in real life. Here’s how to help your system recalibrate after crossing time zones.

1. Start With Sunlight — Your Most Powerful Reset Tool

When you return home, your circadian rhythm is essentially asking:

“Is it morning here? Or morning where I just was?”

The fastest way to give it clarity is sunlight in your eyes early in the day.

Aim for natural light exposure within the first 30-60 minutes after waking, especially on the first 2–3 days back home. This signals your internal clock that this is your new morning.

A few ways to do it:

walk your dog
sit by a bright window with tea or matcha
step outside for even 2–5 minutes
open the blinds fully as soon as you wake

It’s simple, quick, and incredibly effective — Julie uses this trick every time she returns from a trip, and it works.

2. Anchor Your Meals to the New Local Time

Food is another strong cue for your circadian rhythm. Eating at irregular hours can keep your internal clock tied to your old timezone.

To help your body settle:

eat breakfast, lunch, and dinner during local hours
avoid heavy meals close to your new bedtime
prioritize protein at breakfast to stabilize energy and mood

You don’t need to be perfect. Just aim for consistency in the first 24–72 hours.

3. Adjust Caffeine With Intention

Your relationship with caffeine matters even more when you're jet lagged.

Julie’s personal experience says it best: Coffee can amplify anxiety, overwhelm, and give that “revved up” feeling that makes jet lag worse. Matcha or green tea, with their gentler, slower-release caffeine, may feel much better on your nervous system.

A few helpful guidelines:

avoid caffeine in the afternoon while you’re adjusting
consider switching to matcha or green tea
notice how each source of caffeine makes you feel

Caffeine is a tool — use it to support your reset, not fight it.

4. Stay Awake Until Your New Local Bedtime (But Be Gentle)

One of the most effective tools for resetting your rhythm is staying awake until a reasonable local bedtime — ideally 9–10 p.m.

This helps consolidate your sleep drive and makes the next morning so much easier.

But here’s the Strivewell approach: Don’t white-knuckle your way through the day.

If you’re exhausted:

take a short walk
get sunlight
stretch or move lightly
hydrate
take a short nap, 15-20 minutes max

Long naps can pull your body back into old patterns, but micro-rest can help you function without crashing.

5. Use Light Strategically in the Evening

Just as morning light wakes your system up, evening light can confuse it.

To wind down:

dim overhead lights after dinner
use warm-toned lamps instead of bright screens
avoid intense scrolling or TV close to bedtime
consider blue-light–blocking glasses if you must use screens

This helps melatonin production rise naturally, making sleep come easier and feel deeper.

6. Move Your Body — But Don’t Overdo It

Movement supports circadian alignment, but intense workouts when you’re overtired or dehydrated can spike cortisol unnecessarily.

Better options for the first day or two:

gentle strength
walking
stretching or mobility
yoga
light cardio if your energy feels stable

Once your sleep normalizes, you can return to higher-intensity training.

7. Be Kind to Your Nervous System

Jet lag isn’t just physical — it’s neurological. Sleep shifts, overstimulation, and travel stress can stretch your system thin.

Supporting your nervous system will help you adjust more quickly:

practice a few minutes of breathwork
use Headspace for a sleep cast or meditation
hydrate consistently
avoid overloading your schedule the first day back
build small moments of calm into the day

Your body will restabilize more quickly if you give it space.

The Big Picture: Your Body Wants to Find Its Rhythm

Jet lag feels uncomfortable, but it isn’t a sign that anything is “wrong.” It’s a completely normal biological response to shifting the sun on your internal clock.

With small, intentional habits — sunlight, movement, mindful caffeine use, gentle evenings, and a compassionate approach — you can help your system reset smoothly within just a few days.

At Strivewell, we help clients understand how their bodies respond to stress, travel, and routine shifts so they can move through life with more ease, confidence, and resilience. Jet lag is just one of the many moments where your body quietly asks for support — and where a few simple tools can make all the difference.

How to Choose the Right Weighted Vest for You

Sun, 14 Dec 2025 23:59:34 GMT

Weighted vests are a simple yet powerful way to level up your workouts, whether you’re walking, strength training, or doing bodyweight exercises. But finding the right fit matters just as much as the weight itself.

Start with fit and comfort.

The vest should sit snugly against your torso without restricting your breathing or movement. Adjustable straps are a must — they help evenly distribute weight and prevent shifting during workouts. If you’re smaller-framed, look for a shorter, more compact vest to avoid hitting your hips or limiting range of motion.

Next, consider weight and purpose.

Beginners often start with 5–10% of their body weight. For example, if you weigh 150 pounds, start with 7-15 pounds and increase gradually as your strength improves. Too much weight too soon can strain your joints and reduce proper form. Just remember, it’s not about how much you can lift at one time; it’s about endurance and longevity. 7-15 pounds may not sound like much, but try carrying it around for a flat, 30-40 minute walk and you’ll see what we mean.

Pay attention to design and versatility.

Some vests have removable weights so you can adjust resistance over time, while others are fixed-weight for simplicity. Choose a vest made from breathable materials, especially if you plan to wear it during long walks or outdoor sessions.

Finally, remember that a weighted vest should enhance your movement, not hinder it. Start light, listen to your body, and build gradually. When chosen well, your vest becomes a tool for progress — adding resistance, challenge, and a new level of strength to your routine.

The Strivewell Journal

Why Your Morning Matters: Sleep, Circadian Rhythms, and the Case for Slower Starts

Most people think the day begins when their alarm goes off. At Strivewell, we think the day begins long before that — with the rhythms, habits, and biological cues that shape how we sleep, wake, and show up for ourselves.

Start With Light: A Small Action with Big Impact

The Beauty of a Slow Morning

Cortisol, Stress, and the Morning Mind

Matcha, Coffee, and Knowing Your Nervous System

Tiny Adjustments, Big Shifts

Ready to Reclaim Your Morning?

A Nuanced Take on the 2025–2030 Dietary Guidelines: Where the Science Aligns, and Where Caution Is Warranted

New Year, New Dietary Guidelines for Americans ﻿

Where the Guidelines Get It Right: A Return to Real Food

Where the Evidence Is Less Clear

Non-Nutritive Sweeteners: A Tool, Not a Solution

Alcohol: “Less” Isn’t Clear Enough

Saturated Fats and Animal Protein: Balance Still Matters

The Bottom Line

Why Many New Year's Resolutions Fail (and what actually works instead)

And then… it doesn’t.

1. We’re Terrible at Predicting Our Future Selves

2. Motivation Spikes — But It Doesn’t Last

3. Intentions Aren’t Enough

4. What Does Work: Small, Positive, Specific Goals

5. Design Beats Discipline

6. Think Like an Engineer, Not a Prophet

The Bottom Line

Tech that Supports Whole-Person Health

At Strivewell, technology is never the starting point — you are. We believe data can be a powerful tool for self-awareness when it’s used with compassion, context, and expert guidance.

Headspace

Oura Ring + Oura App

AutoSleep

MyFitnessPal

InsideTracker

Where Tech Meets Compassionate Coaching

How to Reset Your Body After Jetlag

Travel is exhilarating — new places, new foods, new rhythms. But your body doesn’t always share your enthusiasm for time zones. If you’ve ever returned from a long trip and felt wired at 2 a.m. or exhausted at noon, you’ve met the unwelcome travel companion known as jet lag.

How to Choose the Right Weighted Vest for You

Weighted vests are a simple yet powerful way to level up your workouts, whether you’re walking, strength training, or doing bodyweight exercises. But finding the right fit matters just as much as the weight itself.

New Year, New Dietary Guidelines for Americans