“Green tea is harvested later than white tea and does not go through the same oxidation process that oolong and black tea go through,” says Will Cole, IFMCP, DNM, D.C., a functional medicine practitioner and mbg functional nutrition training instructor. “Like white tea, this allows for some of the highest levels of catechins, specifically the ultra-beneficial compound epigallocatechin-3- gallate (EGCG).”

Studies suggest EGCG can help provide anti-inflammatory benefits, support brain function, promote healthy blood sugar levels, and reduce heart disease risks.

The anti-inflammatory properties translate to gut health, as well. As a study published in the European Journal of Pharmacology writes, catechins have been shown to effectively absorb into the gastrointestinal (GI) tract and may help mitigate GI challenges. What’s more, the phytochemicals in green tea help feed microbes that line the intestinal walls.

Integrative gastroenterologist and mbg Collective member Marvin Singh, M.D., previously shared that organic jasmine green tea, in particular, is one of his favorite gut-friendly beverages. “It’s a great anti-inflammatory, gut-microbiome-friendly thing to include in your regular routine,” he says.

The cleansing step can be a contentious one if you’re not familiar with the hair world. Some—who have oily roots, are prone to buildup, or due to lifestyle factors like daily workouts—can get away with a daily rinse. Of course, shampoos are a natural option to help banish dirt and grime, but traditional versions are often full of sulfates and other harsh ingredients which can encourage product buildup or strip your hair and scalp of critical moisture. We recommend sticking with a sulfate-free shampoo, as they are better for your hair and scalp health longterm.

Many people with wavy or curly hair have opted to swap classic shampoos for cleansers which are usually free from common synthetic additives like phthalates, sulfates, and irritants like fragrance or synthetic color. And because of the traditionally harsh stripping power of shampoo, some people with curly hair prefer to “co-wash” or cleanse their hair and scalp with a conditioner. 

Brittany Johnson, a licensed hairstylist, and senior content manager for Mayvenn Hair notes that “For wavy and curly textures, try replacing your normal shampoo schedule with a few instances of co-washing. Your hair will be less prone to frizz and its natural oils will have a chance to work their way through and truly condition your strands.”

However, this might not be effective for everyone as co-washing isn’t always a thorough solution if you have serious product build-up. Some people opt for pre-poo (or before shampooing) treatments such as apple cider vinegar (ACV) rinses to aid in agitating dirt before co-washing. 

Additionally, many hair care experts recommend folding in a clarifying shampoo. These are extra-strength formulas that remove all buildup from the scalp and strand, and can act as a “reset.” While any hair type can benefit from a refresh, do not overuse clarifying shampoos as they can be too stripping for most people.

Whether you use a shampoo, a cleanser, or co-wash with a conditioner, you’ll need to determine how frequently you need to wash your hair. Product minimalists who aren’t always reaching for holding sprays, pomades, or even gels may be able to go longer between cleansing days. Similarly, someone who struggles with a dry scalp might not want to wash their hair every day. 

Full disclosure: The research in this area is pretty limited. But the data we have is promising, says Means, who cites a 2015 study in the journal Cell. In this experiment, researchers put continuous glucose monitors on 800 healthy participants and gave them the same meals in terms of composition (aka, the same ratio of carbs to fiber to protein), assuming they would respond exactly the same. 

“You would think that they would all respond exactly the same, because all the meals had the same number of carbohydrates in them,” Means recounts. But actually, people had varying responses across the board—from no spikes to gigantic jumps. When the researchers took a look at which factors could predict these wildly different levels, they found that microbiome composition seemed to dictate those responses. 

“[This] is not surprising,” says Means. “The microbiome [does] a first pass on food. They’re the ones who break down some of those early carbohydrates before it actually goes into the body.” Perhaps that’s why she can eat “a can of beans” and see no glucose response, while others eat one serving and find their blood sugar sky-high. “I think that people who are used to eating lots of plant fiber probably have microbiomes that tend to process it a little bit more favorably,” she adds. 

Spirituality and the brain: What’s the connection? We’ll admit, the neuroscience has been a bit limited (even though research has gotten closer to mapping the specific brain circuit responsible for spirituality), but Lisa Miller, Ph.D., an award-winning researcher in spirituality and psychology and the author of The Awakened Brain, is on the case. 

Specifically, she combed through MRI scans of participants who have struggled with feelings of sadness (blues) to assess whether a sense of spirituality had any effect on their mental well-being—and, frankly, the results are astounding. “People who [had] a spiritual response to suffering showed entirely different brains,” she says on this episode of the mindbodygreen podcast. “They showed not thinning but thickening across the regions of perception and reflection, the parietal, precuneus, and occipital [regions].” 

In other words, a sense of spirituality can have a huge impact on your brain health and mood. The question becomes: How do you incorporate spirituality into your everyday life? According to Miller, a deep sense of awareness is not tied to religion, per se—rather, the ability to connect spiritually is innate within us. “We are all born with this capacity to see into the deeper nature of life, but the muscle has been left to atrophy in the great majority of people in our country,” she says. 

Below, she offers her personal tips to flex those spiritual muscles. 

Specifically, Ferira recommends getting some natural light exposure first thing in the morning, as the sun’s blue light regulates your natural sleep and wake cycle. “I get up, get the largest glass of water, and I look outside,” she says (her view in Charleston includes dolphins in the water—swoon). “I’m honoring my sleep that’s going to come later in the day by that initial light exposure.” 

She also sticks to a morning shower to help any lingering grogginess subside. “I’m not an early riser, so showering is critical for wake-up,” she says. For an initial shock to the system, try rinsing with cool water: Research shows that cool morning showers can boost productivity throughout the day. Just remember to rinse before bed, too, as an evening cleanse is crucial for washing off daily grime. 

Finally, Ferira prioritizes physical activity during the day (evening works best for her chronotype and schedule), which we know is an important habit for improving sleep. One randomized controlled trial even found that engaging in regular moderate aerobic exercise, like walking or riding a bike, improved sleep quality and reduced the time it took to fall asleep. Although, you might not want to exercise too close to bedtime (these are morning tips, remember?), as you don’t want to get too riled up before tucking into bed. 

As the sun sets, that’s when she specifically focuses on winding down—keeping her blue light exposure to a minimum, setting her bedroom temperature to 68 degrees, grabbing her earplugs, and turning on her noise machine. (And if you’re looking for an extra nudge for restorative slumber, she recommends capping off the night with mbg’s bestselling sleep support+.*) A nighttime routine bound to set you up for stellar sleep, we’d say.

“I’ve been doing Pilates once or twice a week since I’ve been pregnant just because my doctor recommended it. She said women could do Pilates give birth faster. She swears by it,” DiDonato says.

Record scratch—what? I figured parents-in-waiting would be intrigued to know more, so I dug in and it’s totally true. A study published in BMC Pregnancy and Childbirth in July of this year found that regular mild to moderate Pilates during pregnancy helped improve the birthing experience for participants. 

The study found that practicing during pregnancy significantly reduced the pain intensity, length of the labor (specifically during the active and secondary phase)—and overall just increased maternal satisfaction of the entire process. The study authors noted that a larger sample size would be needed to confirm the findings, but pretty optimistic findings from the onset. 

“Otherwise I don’t know if I’d do it—since I like more high intensity workouts—but anything for a smooth labor I guess” she jokes. 

After a solid workout, you can feel (and science confirms) that your body has been put to the test, so the delicious taste and convenience of a Core Power Protein Shake is hard to beat, with 26 grams of high-quality protein, nine essential amino acids, and electrolytes to help replenish the body. Not only is protein necessary for rebuilding muscles post-workout, but protein has been proven to enhance muscle strength and size.

From a nutritional standpoint, these shakes make recovery easy and enjoyable. With flavors like Chocolate, Vanilla, and Strawberry Banana, these grab-and-go high-protein milkshakes are a post-workout treat with only 5 to 7 grams of sugar per serving. Plus, fairlife’s products are made with only high-quality ingredients, like ultra-filtered milk, which has 50% more protein and 50% less sugar than regular dairy products. And with fairlife’s commitment to healthy animals, these high-protein milkshakes make our minds as satisfied as our bodies.

Sunny also mentions she loves a rice water rinse, a classic DIY ritual thought to strengthen the hair and scalp. A little information as to why we think it works so well (research hasn’t been done on the treatment, so we don’t know for sure how it works—instead we look to the water’s properties to get an idea of the mechanisms). Starch is the main ingredient in rice water: This starch forms a surface around the hair shaft to add strength, help trap in water, and minimize the appearance of wear and tear. 

The water is also thought to contain some of the good-for-hair actives found in rice generally, including antioxidants, minerals, and amino acids. The antioxidants are a vital part of hair health, as they neutralize free radicals, minerals and amino acids superficially strengthen the strand when applied topically, and it’s also rich in an active called inositol, which studies have shown helps mend and repair hair. 

Read more about rice water hair rinses here.