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From popular If It Fits Your Macros (IIFYM) nutrition plans to fitness YouTubers touting the benefits of loading up on protein, high protein, low calorie foods are having a moment. Here, we'll explore what you need to know about the three main macronutrients —fat, protein, and carbs—the potential benefits of incorporating high protein, low calorie foods into your nutrition plan, and ideas for breakfast, lunch, dinner, snacks, and desserts that can help you hit your macro goals day in and day out.

What are macronutrients?

Macronutrients are nutrients the body needs in large amounts in order to function properly. The three main macronutrients are protein, carbohydrates, and fat. Protein works to support the maintenance and growth of muscles, tissues, enzymes, and more. Carbohydrates are the body's main source of energy, and fats are essential for the body's endocrine (hormone) system, brain health, and for helping you absorb certain nutrients. Each macronutrient is important to support the body's processes.

Benefits of a high protein, low calorie diet

For many people, a high protein, low calorie diet can increase feelings of fullness after meals, help to regulate blood sugar levels, support healthy and sustainable weight loss, and provide steady energy levels throughout the day.

Satiety

Many people enjoy eating a high protein, low calorie diet because it helps them feel satiated (full) on less food. This can be especially helpful if you're working toward a weight loss goal. Since protein takes longer to digest than carbohydrates, you're more likely to experience a feeling of fullness after a high-protein meal than you would after a lower-protein meal.

Blood sugar regulation

Eating more protein can help to stabilize your blood sugar levels. While this is especially important for people with insulin sensitivity and type 2 diabetes, stabilizing blood sugar levels can also help people without these issues experience fewer energy crashes throughout the day.

Weight loss

When you increase your protein levels, your body is better able to preserve lean muscle mass. This increases your resting metabolism, meaning you burn more calories even when you aren't active.

You may also find the increased sense of satiety you experience while eating more protein helps you stay away from foods that aren't conducive to your weight loss goals.

Research suggests that protein has a higher thermogenic effect than other macronutrients. This means that your body needs to use more calories to digest protein than it needs to digest other macronutrients. While research on the thermogenic effects of macronutrients is ongoing, adding more protein to your diet may give your digestive system a calorie-burning workout.

Increased energy levels

While it may seem counterintuitive, eating fewer calories while increasing protein can help to increase your energy levels. Protein supports energy production in the body while also offering hormone support that can help you enjoy a steady level of energy throughout the day. You may also find that your cravings for sugar and other simple carbohydrates diminish when you eat protein, making it easier for you to stick to your nutrition plan.

High protein low calorie meals to keep you feeling satisfied

Ready to dive into a high protein, low calorie lifestyle? We've got you. Check out our favorite suggestions for high protein, low calorie breakfasts, lunches, dinners, desserts, and snacks.

Please note that the calorie counts and protein grams listed here are an estimate, and may depend on the exact ingredients used.

High protein low calorie breakfasts

Greek yogurt parfait: Layer 3/4 c. non-fat Greek yogurt, 1/2 c. mixed berries, and 1 tsp. chia seeds for 20g of protein and 220 calories.

Egg white veggie omelet and toast: Mix and cook 4 egg whites, 1/2 c. spinach, 1/4 c. mushrooms, and a slice of whole grain light toast for a breakfast with 190 calories and 21g of protein.

High protein low calorie lunches

Tuna lettuce wraps: Mix a can of light tuna (drained) with a tablespoon of Greek yogurt and chopped celery, spoon into individual romaine lettuce leaves for a lunch that packs 30g of protein for just 240 calories.

Grilled chicken salad: Top a few cups of mixed greens with 4 oz grilled chicken breast, chopped cucumbers, and a tablespoon of vinaigrette dressing to enjoy 35g of protein at 320 calories.

High protein low calorie dinners

Salmon and veggies: Roast 4 oz of wild-caught salmon next to roasted broccoli and carrots sprayed with olive oil for a dinner with 34g of protein and 370 calories.

Egg roll in a bowl: Toss 4 oz lean ground cooked chicken with shredded cabbage (coleslaw bags are a delicious way to save time here), roasted garlic, freshly grated ginger, and soy sauce for a total of 310 calories and 32g of protein.

Snacks and desserts

One of the best things about eating a low calorie, high protein diet is the simplicity of snacking throughout the day. Try pairing a stick of low-fat string cheese with an apple for a total of 150 calories and 7g of protein, or enjoy two hard-boiled eggs for 140 calories and 12g of protein. If you enjoy the taste of protein bars, be sure to pick light or mini versions to keep it low calorie, and don't forget to log protein bars in your nutrition app to help you stay on track.

Need to satisfy a sweet tooth at the end of the day? We get it. Try blending 3/4 c. non-fat Greek yogurt with a teaspoon of cocoa powder and stevia to taste for a simple, delicious dessert that packs 18g of protein for 160 calories. We also love cheesecake whip—try blending 1/2 c cottage cheese, a scoop of your favorite vanilla protein powder, and a sprinkle of lemon juice until smooth for a decadent dessert with 22g of protein and 210 calories.

Ready to feel your best? We're here to help

At Evidation, our team is here to help you feel your best. Whether you're working to stick to a particular macronutrient ratio or are simply looking to improve your overall health-related behaviors, we've got you covered. The way it works is simple: When you download our free app, you'll be prompted to share the health information you're already tracking (for example, data from nutrition apps, your exercise data from your wearable fitness tracker, etc.). You're always in charge of your data, and you can choose what to share and whether you want to continue sharing. We'll use the information you choose to share with us to find connections and patterns. Based on your data, you'll get personalized, content-based insights to help you make decisions that move your health forward. Click here to learn more and get started with Evidation today.

Arthritis—a term that refers to a broad range of conditions related to joint inflammation—can affect people of all ages, genders, and medical backgrounds. While arthritis is most common among older adults, young adults—and even children—can experience certain forms of arthritis. Many people find that swimming can help to lessen the pain associated with arthritis. Here, we'll explore more about the condition, how exercise can help to ease arthritis symptoms, and a few safety tips to keep in mind if you've been diagnosed with arthritis and are interested in hitting the pool.

What is arthritis?

Arthritis involves the swelling and tenderness of a joint, or of multiple joints. The most common symptoms of arthritis are stiffness, joint pain, and a decreased range of motion. Many people who experience the condition find that it gets worse as they get older.

Types of arthritis

There are several different types of arthritis, including:

• Gout: This common form of arthritis can affect anyone of any age. Gout is characterized by severe joint pain attacks, and most commonly affects the big toe.
• Osteoarthritis: Most people who have arthritis experience osteoarthritis. This condition occurs when the cartilage that usually protects the ends of the bones wears down over time.
• Psoriatic arthritis: This type of arthritis is associated with the skin condition psoriasis, and can cause joint inflammation and additional skin symptoms.
• Rheumatoid arthritis: This chronic autoimmune condition most commonly affects the wrists and fingers, causing painful, swollen, stiff joints.
• Ankylosing spondylitis: Causing inflammation in certain parts of the spine, ankylosing spondylitis can cause the formation of bony bridges between vertebrae.

Exercise and arthritis

Participating in frequent, healthy movement is one of the most effective ways to ease arthritis symptoms. While it may seem counterintuitive that more movement can help joint pain, regular exercise strengthens the muscles around the joints, which can lead to a reduction of symptoms over time.

Some types of exercise tend to be better for people with arthritis than others, says Dr. W. Zach Smith, Founder of HIDEF Physical Therapy.

"Swimming is great for arthritis in that it is a low-impact way to get moving," says Dr. Smith. "Motion is lotion for arthritis and being able to do something with less pain that gets the joints moving will help to circulate the lubrication in the joint (synovial fluid), which makes the joints feel good. I love to prescribe swimming for my patients with really painful ankles, knees, and hips."

Swimming can also help when it comes to achieving and maintaining a healthy weight. This can be helpful for people who are overweight or have obesity and are living with arthritis, as carrying excess weight can place additional strain on inflamed joints, exacerbating arthritis symptoms.

Arthritis can help to support symptom reduction for people with a variety of types of arthritis. For people with osteoarthritis, movement in water can help to slow the progression of the condition, as it can both improve joint mobility and build strength. People who have psoriatic arthritis often notice that their symptoms are triggered by stress, and swimming can help to reduce stress and lessen the frequency of symptom-heavy days. For people who experience gout, swimming can help to reduce the frequency of attacks by helping with weight management and supporting heart health.

Safety first: Tips to keep in mind when swimming with arthritis

It's important to prioritize your safety when you're exercising with arthritis. Talking to your doctor and/or personal trainer can help you understand when it's time to push yourself and when it's time to take it easy.

Follow these safety tips to stay safe while exercising with arthritis:

• Start slow. If you've been living with arthritis for a while, it's possible that you may have a lower level of fitness than you did in your earlier years. Take your time as you get to know your current fitness level, and err on the side of caution. Start with a few minutes of activity at a time. While it's normal to have some soreness when you start exercising, you should not notice a major increase in pain or other arthritis symptoms in the days following your workouts.
• Stay in safe swimming environments. It can take time to build up your endurance, so it's a good idea to start swimming in a pool with a lifeguard. If you build up your endurance so that you're able to tackle open-water swims, exercise caution, and consider heading to the beach or lake with a friend.
• Adaptation is key. You might find that exercise you once loved feels different, and that's OK. It can take some time to find the type of exercise that's the right fit for you. If you're unsure of how to proceed, talk with your doctor, personal trainer, or physical therapist for tips on workouts that can support your health.

We're here to help you through every stage of your fitness journey

No matter where you're at in your health journey, we're here to help. At Evidation, we can help put the health data you're already tracking to good use. When you download our free app, we'll ask you if you'd like to share any of the health data you're already tracking (like data from a wearable fitness tracker, for example). We'll use the data you choose to share to offer personalized, content-based insights that can help you take the right next steps in your health journey. Bonus: when you share your data with Evidation, you'll earn points that you can use for gift cards, charitable donations, or cash. Click here to learn more about Evidation and get started today.

Every time we sit down to eat, our bodies begin the process of changing food into nutrients we can use for energy, repair, and growth. Digestive enzymes are at the center of this process. Residing in the gut, digestive enzymes are vital proteins that work to support digestive health, provide your body with nutrients, and even support a healthy immune system. Here, we'll explore more about digestive enzymes, including how they function, why they're so important for your overall health, and whether it makes more sense to get your digestive enzymes from food or from supplements.

What are digestive enzymes?

Simply put, enzymes are proteins that facilitate chemical reactions. Digestive enzymes are proteins that help the digestive system break down food to give the body energy. These proteins are released at multiple places as food travels through the body. Made by the mouth, stomach, small intestine, and pancreas, digestive enzymes work to break down fats, carbohydrates, and proteins. While the body primarily makes its own digestive enzymes, some can be found in foods, like pineapple, papaya, and fermented foods (like kimchi and sauerkraut).

Most people's bodies make plenty of enzymes for healthy digestion. Certain conditions like cystic fibrosis, pancreatic cancer, gastrointestinal issues, and chronic pancreatitis can inhibit the body's ability to create digestive enzymes. People who have these health conditions may need to take digestive enzyme supplements to support healthy digestion. Many people find they respond well to over-the-counter digestive enzymes, while others require prescription digestive enzyme replacement therapy known as pancreatic enzyme replacement therapy, or PERT.

The body releases a number of digestive enzymes throughout the digestive process, including:

• Amylase: This enzyme is vital for digesting carbohydrates, as it breaks starches down to sugars.
• Maltase: This enzyme converts malt sugar into glucose, which can be used immediately or stored in the liver for use at another time.
• Lactase: If you're lactose intolerant, your body likely does not produce enough lactase. This enzyme breaks down lactose, a simple sugar found in milk.
• Lipase: This enzyme helps to break down fatty acids (like those found in fish).
• Proteases: This group of digestive enzymes works to break protein down into amino acids, and supports immune function, blood clotting, cell division, and more.
• Sucrase: This enzyme converts sucrose into fructose and glucose, which are easier for the body to absorb and use for quick energy.

How do digestive enzymes function?

When you eat, digestion begins immediately. As you chew, a digestive enzyme in saliva—amylase—begins to break starches in your food down into simple sugars, providing the body with a quick source of energy as your food continues to move through your digestive system.

After you swallow your food, protease enzymes in the stomach begin to break down protein. Food then moves into the small intestine, where it encounters digestive enzymes released by the pancreas, including lipase, amylase, and more protease. These enzymes work together to further break down carbohydrates, proteins, and fats. Lactase is also released in the small intestine. These nutrients are then absorbed into the bloodstream through the lining of the small intestine, where they're used as energy throughout the body.

Signs that you may have a digestive enzyme insufficiency

As we mentioned, certain health issues—especially issues that affect the pancreas—can make it harder for your body to make enough digestive enzymes to properly support the digestive process.

Signs of digestive enzyme insufficiency can include:

• Unexplained weight loss
• Oily bowel movements
• Constipation
• Unexplained, ongoing abdominal pain or cramping
• Bloating
• Diarrhea
• Persistent gas

If you notice that you have these symptoms continually, it's a good idea to talk with your doctor. While some of these symptoms could simply be signs you need to make some dietary changes, they could also be indicative of a serious health condition, like diverticulitis or pancreatic problems. Left untreated, digestive enzyme insufficiency can result in serious health problems, including malnutrition.

Supplements vs. food: what's the best choice?

There's little research to suggest the digestive enzymes contained in certain foods (like pineapples and avocados) do much to aid digestion. Instead of trying to load up on enzyme-rich foods, it's a better idea to cut processed foods from your diet and add in fiber-rich fruits and vegetables to support healthy digestion.

If you're experiencing symptoms of a digestive enzyme deficiency and believe you may need digestive enzyme supplementation, talk with your doctor. Some simple digestive enzyme issues (like lactose intolerance) are easily treated with over-the-counter digestive enzymes. Your doctor can help to guide you in the right direction if you need additional enzymes, or can recommend further testing to rule out serious digestive issues.

Are digestive enzymes and probiotics the same thing?

While both are important for digestion, digestive enzymes and probiotics are not the same thing. Digestive enzymes are proteins that facilitate chemical reactions that allow the body to get energy, while probiotics are live microorganisms that live in the gut and help to maintain a healthy balance of bacteria throughout the digestive system. You can (and should!) eat foods rich in probiotics (like yogurt and kefir) to support a healthy digestive system.

If you're ready to improve your health, we're here to help

Whether you're working to improve your digestive health, are trying to become more active, or simply want to enhance your overall wellness, Evidation is here to support you as you work toward your health goals. When you download our free app, you'll be asked if you'd like to share any of the health data you're already tracking with us (for example, data from your wearable fitness tracker, or from your nutrition tracking app). We'll use the data you choose to share to find patterns and trends, then share actionable, personalized, content-based insights to help you make the decisions that keep your health moving forward. We'd love to start supporting you today. Click here to download the Evidation app and get started.

When you're a busy professional running from one meeting to the next, working to hit tough deadlines, and trying to maintain some semblance of a personal life, it can be easy to put self-care on the back burner. Thankfully, you don't have to spend hours in the gym or kitchen to make small changes that can help you feel your best (and can even support increased productivity). Here, we'll take a look at simple steps you can take to create a healthy lifestyle despite a jam-packed schedule.

Nutrition tips

Prioritizing nutrition can help boost your energy levels and support a healthy immune system. Whether you've been incorporating healthy meals into your life for years or you're just getting started, try incorporating these simple healthy eating habits to help you feel your best.

Stock your fridge

When you have a busy schedule, you need options that are easy to grab as you head out the door. Stock your fridge (and counter) with healthy essentials like fruits, veggies, and single-serve low-sugar yogurt. Struggling to get to the grocery store? We get it. There's nothing wrong with ordering grocery pickup or delivery to make sure you have the essentials on hand to help you feel your best throughout the work week. If you're able, keeping a stock of healthy snacks in the fridge at work can help you stay on track when you're away from home.

Try meal prepping

Spending an hour or two in the kitchen once or twice a week to prepare meals can help to make sure you have plenty of healthy options on hand that don't require a stop at the store or a restaurant.

Try these meal prep tips to get started:

• Focus on protein. Seasoning and cooking a few pounds of lean protein provides an easy option for topping salads, rice bowls, or for enjoying alongside a plate of veggies.
• Prepare and measure out grain bases. Cook a pot of brown rice, quinoa, millet, or other whole-food grain, and measure it out into portions for the week. Use these in the following days to boost the fiber content and satiating power of your meals.
• Chop and prep veggies. When vegetables are washed, chopped, and stored in the fridge, it's easier to include them in your meals. Pro tip: make a goal to try a new-to-you vegetable each time you go grocery shopping.

Exercise tips

Current research-based guidelines suggest that healthy adults get at least 8,000 steps each day. It's also recommended that you get at least 150 minutes of moderate-intensity exercise each week. When you have a busy schedule, it's key to find ways to squeeze meaningful movement into your day. Try the ideas below to get your blood flowing without spending hours at the gym.

Walking pads

Using a walking pad—a small, easy-to-tuck-away treadmill designed for walking while you're working, watching TV, or otherwise engaged in activity—can be a great way to help you boost your activity levels while you're moving through a list of tasks.

Tabata workouts

Interested in getting a great sweat session in, but short on time? Tabata workouts offer quick, very high intensity intervals followed by periods of rest. By design, tabata workouts burn a high level of calories quickly, allowing you to get an effective workout that supports both cardiovascular and musculoskeletal health without requiring major changes to your schedule. Bonus: most tabata workouts can be done at home, without equipment.

Working out on-the-go

Small efforts throughout the day—like doing a wall sit while you're talking on the phone, taking the long way to your car, or taking a phone meeting while you're out for a walk—can all make a difference in getting more movement into your day. Wearing a fitness tracker can help you keep an eye on your movement and can motivate you to hit your step goals each day.

Taking care of your mental health

Taking proactive steps to support your health isn't just about nutrition and exercise—it's also about taking care of your mental health.

Meditation

Taking a few minutes each day to practice focused meditation can reduce stress and help you move through your day with a sense of calm. Explore guided meditations online to get started.

Journaling

Journaling a few times a week can help you work through difficult thoughts and emotions, allowing you to approach the day with a clear head. Not sure where to start? Check out these journaling prompts to help yourself put pen to paper.

Making time for things that matter

When you're working to further your career, it's easy to put spending time with your friends and family at the bottom of your to-do list. Relationships with loved ones aren't just important for your mental health—they're important for your physical health as well. Research shows that social disconnection can have effects on mortality similar to smoking 15 cigarettes a day. Simply put: spending time with others and building a sense of community can have a major effect on your well-being.

If your schedule doesn't allow for leisurely lunches or visits, you can still find ways to connect with the people who matter to you. Taking a few moments to send a text to a friend, inviting a loved one to exercise with you, or even running errands (like grocery shopping) with a friend can all provide you with valuable social interaction that can support your physical and mental health.

We're here to help you make the small changes that can add up to big results

At Evidation, our team is here to support you as you work to incorporate healthy habits into your busy life. When you download our free app, you'll be prompted to share the health data you're already tracking (such as sleep data, information from your wearable fitness tracker, etc.). We'll use the information you share to find patterns and connections, and we'll provide you with personalized, content-based insights that can help you take steps toward becoming your healthiest self. Click here to learn more and get started today.

Many people who are working toward weight loss find that stepping up exercise for the first time can wreak havoc on the joints. Thankfully, you don't have to pound the pavement or otherwise put heavy stress on your joints in order to shed pounds. Low-impact exercises can be effective options that can benefit both your cardiovascular health and muscular endurance to support your weight-loss journey. Here, we'll explore different types of low-impact workouts, as well as how low-impact workouts and nutritional changes go hand-in-hand for healthy weight loss.

What is a low impact workout?

Low-impact exercises create minimal stress on the body's joints, and can be an effective option for those who are interested in losing weight. Both high-intensity and low-impact workouts can be effective options for weight loss. Melding the two can create a sustainable approach to exercise.

Low-impact workouts alone can be a good fit for people who are new to exercise, have injuries, experience joint pain, or simply prefer low-impact options. People who participate in higher-impact workouts (such as running) may find that low-impact workouts are a good fit for cross-training days, or during times when they're experiencing high levels of soreness from higher-impact workouts.

Examples of low impact workouts for weight loss

Ready to start incorporating low-impact workouts into your wellness routine? Give these options a try.

Yoga

Yoga is a stress-relieving practice that can enhance your mind-body connection—all while providing you with an effective way to burn calories and support healthy weight loss.

Heading to a yoga studio can be a fun way to connect with others and enjoy yoga instruction, but there's no need to head out if you'd prefer to complete a session in the comfort of your own home. Many free yoga classes are available through YouTube, making it easy for you to find an option that offers the focus areas and practice length you're looking for.

Some of the benefits of yoga include:

• Improved flexibility
• Back pain relief
• Improved heart health
• Increased energy levels
• Stress management

In addition to the calorie burn you get from completing a yoga practice, the benefits of yoga can support other aspects of your well-being that can help you move toward your weight-loss goals. Some people find that regularly practicing yoga can stop emotional eating.

Swimming

Swimming can be a fantastic way to get a great cardiovascular workout without harming your joints. Many people enjoy swimming because it provides a full-body workout that you can do indoors or outdoors and can result in a high caloric burn in a short amount of time.

Benefits of swimming include:

• Improved mood (swimming has been shown to decrease anxiety)
• Increased strength
• Increased flexibility
• Increased lung capacity
• Improved heart health

If you're new to swimming, it can take some time to build up the cardiovascular endurance needed to spend time doing laps in the pool. Taking it one lap at a time, varying your strokes, or using a kickboard can all help you work up to consistent swimming workouts.

Walking

It's free, you can do it anywhere—and it's great for your health. Walking is a low-impact workout option that can make a major difference in your weight-loss journey. A study from Harvard showed that walking briskly for half an hour each day can actually mitigate the effects of genes typically associated with obesity. Another research study from the University of Exeter showed that just a 15-minute walk can help to curb emotional eating, specifically when it comes to sugar.

Other benefits of walking include:

• Improved heart health
• Improved muscle endurance
• Strengthened immune system
• Reduced levels of stress and tension
• Improved sleep

Why exercise and proper nutrition go hand-in-hand for healthy weight loss

While exercise can be an important part of any weight-loss plan, it's important to understand that the majority of weight loss comes from eating fewer calories, rather than burning calories through exercise. A research study from Stanford showed that the best approach to weight loss maintains a dual focus on exercise and nutrition.

Here are a few things to keep in mind when it comes to balancing physical activity and a caloric deficit for weight loss:

• Don't overdo it. Your body needs fuel to feel healthy and strong. This means eating plenty of healthy, whole foods at a slight caloric deficit if you're working toward weight loss. Slow, sustainable loss—achieved with a reasonable caloric deficit that doesn't leave you feeling weak or exhausted—is the best way to sustain weight loss over time.
• Don't fall into the trap of "canceling out" food choices with exercise. Many of us who have been on weight-loss journeys have been there: justifying a higher caloric intake with a tough workout. Unfortunately, completing a challenging workout doesn't cancel out a higher caloric intake. If you're feeling especially hungry after a tough workout, have an additional serving of your planned meal, but don't use that hunger as a reason to justify going off-plan. Another important note: when you do choose to eat off-plan, there's no need to "work it off" with an extra workout. Simply go back to eating and exercising the way you've planned.
• Use exercise as stress relief. Many people who are working to lose weight struggle with using food to cope with tough emotions. Using exercise as a form of stress relief can help make it easier to manage hard emotions without turning to food as an answer.

We're here to help make your health goals a reality.

At Evidation, we're here to support you through every step of the process of meeting your health goals. Whether you're working toward losing weight, meeting nutrition goals, or getting better sleep, our free app can help you take effective next steps toward feeling your best. Here's how it works: when you download our free app, you'll be prompted to share health data that you're already tracking (you'll stay in full control of your sharing preferences at all times). We'll analyze the data you choose to share with us to find patterns and trends, then provide you with personalized, content-based insights that can help you make the decisions that take you closer to your goals. If you're ready to get started, we're ready to support you. Click here to learn more and download Evidation today.

You've likely heard of the importance of prebiotics and probiotics to support digestive health. Both are key to maintaining a healthy balance of bacteria in the gut, and understanding the difference between the two can help you make smart decisions about nutrition and supplementation.

Here, we'll take a look at the difference between prebiotics and probiotics, explore how the two work together, go over whole food and supplementation options to help you balance your gut health, and check out some healthy recipes that you can use to support healthy digestion.

What's the difference between prebiotics and probiotics?

Both prebiotics and probiotics are essential to maintaining a healthy gut, but they serve different functions in the body. Prebiotics are types of fiber that serve as food for beneficial bacteria that live in the gut, while probiotics are live bacteria that reside in the gut and provide health benefits when consumed.

Probiotics are hard at work in your digestive system, and eating foods like kefir, sauerkraut, kimchi, and yogurt can help increase their numbers. In addition to helping you effectively digest food, probiotics support immune health, help to manage cholesterol and blood sugar levels, and may even contribute to better moods and mental health. While eating any type of probiotic food can support digestive health, it's important to diversify your intake when possible. Different types of probiotics come from different foods, and creating a diverse probiotic environment can help you feel your best.

Prebiotics are non-digestible fibers that support the health of probiotics. Bananas, onions, garlic, leeks, asparagus, and whole grains all contain prebiotics. While prebiotics don't introduce new bacteria to the gut, they do help your existing probiotics support your well-being. Prebiotics aren't only good for your probiotics—they help to support other aspects of digestive health by reducing inflammation in the gut and enhancing nutrient absorption. Prebiotics can also help to manage blood sugar and increase calcium absorption.

How prebiotics and probiotics work together

At birth, each person already has a unique gut microbiome. We can maintain and repair the health of the gut microbiome by providing existing bacteria with prebiotic food, as well as adding new bacteria by eating probiotics.

For probiotics to do the hard work of maintaining a healthy microflora environment in the gut, they need fuel. Prebiotics help probiotics function effectively. You have more than 100 trillion good bacteria living in your gut, and providing them with support is vital for your overall health.

Supplementation vs. whole foods

Generally, it's best to get prebiotics and probiotics from whole food sources. These tend to offer a greater variety of prebiotics and probiotics than supplements. That being said, if your healthcare provider recommends that you take a specific type of prebiotic or probiotic to treat a condition, it may make more sense to use a supplement. An important note: prebiotic and probiotic supplements aren't regulated by the FDA, so it's smart to talk with your doctor about the supplement brands that make the most sense for your needs. You'll also need to pay close attention to the storage instructions for prebiotic and probiotic supplements, as some are not shelf-stable.

Why balanced gut health matters

Maintaining a healthy variety of probiotics in the gut—and supporting those bacteria with prebiotics—is essential for health and well-being.

Poor gut health is linked to a number of symptoms and health conditions, including:

• Digestive issues like bloating, heartburn, irritable bowel syndrome, constipation, and diarrhea
• Autoimmune conditions like thyroid problems, rheumatoid arthritis, and childhood eczema
• Sleep problems
• Difficulty maintaining a healthy weight (potentially due to sugar cravings associated with poor gut health)
• Mental health issues like depression and anxiety

Prebiotic and probiotic recipes

Thankfully, improving your gut health can go a long way in alleviating symptoms associated with an imbalance in your digestive system's microbiome. Let's take a look at some recipes packed with ingredients that can help get your gut health back on track.

Quinoa or Millet Breakfast Bowl

Sourced from Martha Stewart

Ingredients

• 2 cups cooked millet or quinoa
• 1 cup milk (or alt milk)
• Pinch kosher salt
• 1 to 2 tablespoons pure maple syrup, plus more for serving
• Pinch ground cinnamon
• Sliced banana and cocoa nibs, for serving

Directions

Combine grains, milk, 1 cup water, and salt in a pot. Bring to a boil, then reduce heat to medium and simmer, stirring, until creamy, 15 to 18 minutes. Stir in maple syrup and a generous pinch of ground cinnamon. Top with sliced banana, cocoa nibs, and more maple syrup before serving.

Slow Cooker Shredded Barbecue Chicken with Kefir Cilantro Slaw

Sourced from Cookin' Canuck

Ingredients

The sauce:

• ½ teaspoon canola oil
• 2 garlic cloves minced
• 1 cup ketchup
• 2 tablespoons cider vinegar
• 2 tablespoons molasses
• 1 tablespoon Dijon mustard
• 2 teaspoons Worcestershire sauce
• ½ chipotle pepper seeded & minced
• 1 teaspoon Adobo sauce

The chicken:

• 2 lbs. boneless skinless chicken thighs, fat trimmed (about 6 thighs)
• ½ teaspoon salt
• ½ teaspoon ground pepper
• 1 teaspoon canola oil

The slaw:

• ⅓ cup plain kefir
• 1 tablespoon apple cider vinegar
• 1 ½ teaspoon honey
• 1 teaspoon Dijon mustard
• ⅛ teaspoon salt
• ⅛ teaspoon ground pepper
• ¼ small green cabbage thinly sliced (about 1 ½ cups)
• ¼ small purple cabbage thinly sliced (about 1 ½ cups)
• 1 cup shredded carrot
• ¼ cup minced cilantro
• 4 whole wheat hamburger buns split and lightly toasted

Instructions

The sauce:

1. Heat the canola oil in a medium saucepan set over medium heat. Add the garlic and cook until fragrant, about 30 seconds.
2. Add the ketchup, cider vinegar, molasses, Dijon mustard, Worcestershire sauce, chipotle pepper and Adobo sauce. Whisk to combine. Heat the sauce until simmering.

The chicken:

1. Season the chicken thighs with salt and pepper.
2. Heat the oil in a large skillet set over medium-high heat. Add half of the chicken and brown on both sides, 2 to 3 minutes per side. Repeat with the remaining chicken.
3. Place the chicken into the bottom of a large slow cooker.
4. Pour the barbecue sauce over the chicken and turn to coat.
5. Set the slow cooker to LOW and cook until the chicken is tender, about 4 hours.
6. Transfer the chicken to a cutting board and shred with 2 forks. Return the chicken to the slow cooker and toss to coat with the sauce.

The slaw:

1. In a medium bowl, whisk together the Kefir, cider vinegar, honey, Dijon mustard, salt and pepper.
2. In a large bowl, toss together the green and purple cabbage, shredded carrot and cilantro. 
3. Pour the dressing over the slaw mixture and toss to coat.

Putting it together:

Place one hamburger bun half on each of 8 plates. Top each with ½ cup of the chicken mixture and ½ cup of the slaw. Serve.

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Digestive issues, food sensitivities, and brain fog can all make it tough for you to get through your day. For some people, these symptoms can be caused by leaky gut syndrome. Normally, your intestines serve as a barrier that only allows select nutrients to enter the bloodstream. When leaky gut syndrome develops, unwanted substances can pass through this barrier, leading to a variety of chronic health issues. Thankfully, there are steps you can take to heal gut health issues.

Here, we'll explore more about leaky gut, why it's so important to pay attention to gut health, and foods and recipes that can help restore your gut's ability to serve as an effective barrier between your digestive system and your bloodstream.

What is leaky gut?

Also known as increased intestinal permeability, leaky gut is a condition that occurs when the lining of the small intestine becomes damaged, allowing undigested food particles, toxins, and bacteria to enter into the bloodstream. A healthy intestinal system works as a selectively permeable barrier, allowing certain materials to pass through to the bloodstream while blocking harmful substances.

When the intestinal barrier is compromised, harmful materials can make it through the intestinal walls to the bloodstream, triggering a body-wide immune system response that can lead to inflammation and other issues related to a variety of health conditions.

Symptoms of leaky gut syndrome can differ from person to person and may include:

• Digestive issues like bloating, gas, diarrhea, and constipation
• Food sensitivities, including an increased sensitivity to gluten, dairy, soy, and other common food allergens
• Fatigue and brain fog
• Inflammation
• Joint pain
• Skin conditions including eczema and acne
• Autoimmune disorders like Hashimoto's thyroiditis or rheumatoid arthritis

An important note: While medical professionals agree that increased intestinal permeability is real, the term "leaky gut" is not yet a recognized diagnosis. If you're experiencing symptoms of leaky gut syndrome, it's a good idea to talk with your healthcare professional to rule out underlying issues.

What causes leaky gut?

The lining of your intestines is made up of a layer of cells that are tightly connected. This layer is responsible for helping nutrients and other helpful materials pass through to your bloodstream, while retaining and eventually getting rid of harmful materials. Sometimes, certain issues cause this barrier to become less effective. Chronic stress, alcohol consumption, certain infections, excessive use of certain medications, and a diet that relies heavily on processed foods and refined sugar can weaken the connections between the cells that make up the intestinal lining, causing leaky gut symptoms.

Why fixing leaky gut matters

Leaky gut syndrome can have a serious impact on overall health and well-being. If you think you may be suffering from a leaky gut, adding foods that support gut health to your nutrition plan can help you get back to feeling your best.

Some of the benefits of healing leaky gut syndrome can include:

• Better digestion: The wide range of digestive issues associated with leaky gut syndrome can make it hard to get the energy, nutrients, and minerals you need from food. Restoring gut health can help to alleviate symptoms like constipation, diarrhea, heartburn, acid reflux, bloating, and gas.
• Enhanced mental health: Researchers are still working to understand the connection between gut health and mental health. A compromised gut can inhibit your body's ability to produce serotonin, which may lead to a number of mental health issues like mood swings, anxiety, and depression. Taking steps to heal leaky gut syndrome may help to alleviate these issues.
• Strengthened immune system: Much of the body's immune system resides in the gut, and a healthy digestive system is key for fighting off viruses and bacteria. Healing leaky gut syndrome supports a healthy immune system and can help your body fight acute, chronic, and autoimmune conditions.
• Reduced inflammation: When toxins and bacteria enter the bloodstream through the intestinal wall, the body tries to protect itself by creating an inflammatory response. Over time, chronic inflammation can lead to cardiovascular disease, arthritis, and other serious health conditions. Healing leaky gut can reduce inflammation and help alleviate and/or heal related long-term health conditions.

Foods that can help heal leaky gut

Healing leaky gut requires a multifaceted approach. As you work to heal your gut, it's important to eat foods that reduce inflammation throughout the body, restore beneficial bacteria to the gut, and repair intestinal tissue.

Foods that can help to support the leaky gut healing process include:

• Bone broth: Whether you choose to make bone broth at home or buy a shelf-stable version at the grocery store, this gut-healing powerhouse is loaded with collagen, gelatin, and amino acids that can help repair your digestive lining while also reducing inflammation throughout the body.
• Fermented foods: Rich in probiotics, fermented foods like yogurt, kefir, sauerkraut, and kimchi can all add helpful bacteria to the gut to restore your microbiome and aid in the healing process.
• Fiber-rich foods: Fiber works as a prebiotic, feeding the good bacteria in your gut. While fiber supplements can be helpful if you struggle to get enough fiber, it's best to hit your daily fiber goals using whole foods. Adding a variety of fruits, vegetables, legumes, and seeds to your diet can help.
• Omega-3 fatty acids: Found in fish, flaxseeds, and chia seeds, omega-3 fatty acids can help to support healing in your digestive system.
• Coconut oil: Medium-chain triglycerides are abundant in coconut oil, making this plant-based fat a smart choice to help your body fight harmful bacteria and restore a healthy gut microbiome.
• Ginger and turmeric: Both spices are powerful anti-inflammatories that can reduce inflammation in the gut and promote healing.

Leaky gut recipes

Healing leaky gut syndrome can be a delicious adventure that pushes you to try new foods that help you feel your best. These are some of our favorite recipes that help support digestive health.

Ginger-carrot soup with bone broth and turmeric

Sourced from Dr. Michael Ruscio, DC

Ingredients

• 1 tbsp coconut oil
• 1 yellow onion, chopped
• 2 cloves garlic
• 3 tbsp grated fresh ginger
• 1 tbsp turmeric powder
• 4 cups chicken bone broth
• 4 cups carrots, peeled and chopped
• 1 can coconut milk
• Sea salt and pepper, to taste

Instructions

1. Heat coconut oil in a large Dutch oven. Add chopped onion, fresh ginger, turmeric, and garlic. Sauté until soft.
2. Add bone broth and chopped carrots. Bring to a boil, turn down to a simmer and cook until carrots are very soft.
3. Turn off heat and add coconut milk. Blend with an immersion blender or cool and process in batches in a regular blender.
4. Add sea salt and pepper to taste.

Gut-Healing Smoothie

Sourced from Dr. Josh Axe, DC, DNM, CN

Ingredients

• 2 cups full-fat coconut milk or almond milk
• 2 cups kale
• 2 cups spinach
• 1/2 avocado
• 2 frozen bananas, cut into chunks
• 1 teaspoon freshly grated ginger
• 1/2 tablespoon chia or flax seeds
• 1/2 tablespoon bee pollen
• 1 tablespoon hemp hearts
• 1 tablespoon raw honey or Manuka honey
• 2 tablespoons collagen protein or whey protein

Instructions

1. Place all ingredients in a blender, and blend on high until smooth (about 2–3 minutes).
2. Serve over ice.

Baked Sweet Potato Chips

Sourced from Beyer Functional Wellness

Ingredients

• 1 1/2 pounds sweet potatoes
• 1/3 cup olive oil
• Salt

Instructions

Preheat the oven to 300 degrees F. Line several baking sheets with parchment paper and set aside. Use a mandolin slicer to cut the sweet potatoes into paper-thin rounds. Pile all the sweet potato rounds into a large bowl and pour the olive oil over the top. Gently toss to coat every piece with oil. Then lay the sweet potato rounds out on the baking sheets in a single layer.

Sprinkle the chips lightly with salt. Bake for 20–25 minutes until crisp and golden around the edges. Remove from the oven and cool for 5 minutes on the baking sheets. Then move the chips to a bowl, or plastic bag to store. If you happen to find a few chips with soft centers, pop them back in the oven for about 5 minutes.

Sweet potato chips go from perfect to burned very quickly. Start watching each batch at the 20-minute mark and remove them the moment they look 90% crispy. They will continue to crisp up as they cool.

Healthy Chicken Cauliflower Fried Rice

Sourced from Beyer Functional Wellness

Ingredients

• 2 tablespoons avocado oil divided
• 2 chicken breasts boneless and skinless; cut into bite-sized pieces
• 1 teaspoon ground cumin
• ½ teaspoon turmeric powder
• Salt and black pepper to taste
• 1 onion, yellow or white, diced
• 2 carrots diced; three small or two medium
• 3-4 garlic cloves chopped
• 4 cups cauliflower rice frozen
• 2 tablespoons coconut aminos
• 2-3 green onions sliced
• 2 teaspoons sesame seeds

Instructions

Heat half of the oil in a large skillet or wok over medium heat. Add the chicken breast and arrange in a single layer.

Cook undisturbed until almost all pieces are no longer pink. Sprinkle it with cumin, turmeric, salt, and pepper and stir. Continue to cook for 3–4 minutes more, or until cooked through and golden. Remove chicken from skillet and set aside.

To the same skillet, add the remaining oil. Sauté the onion and carrots until they begin to soften. Stir in the garlic and cauliflower rice.

Cook, stirring frequently, until the cauliflower rice is tender, around 5–7 minutes.

Return the cooked chicken to the skillet and stir with the cauliflower rice.

Top with green onions and sesame seeds.

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Understanding the changes your body experiences throughout each stage of the menstrual cycle can help you understand your energy levels, moods, and can help you make the most of each workout you complete during the month. Cycle-synced workouts consider your body's unique needs at each phase of your cycle, helping you optimize performance, reduce fatigue, and boost your overall sense of well-being. Taking some time to learn about your body's natural rhythm can help you use the week-to-week changes of your cycle to your advantage.

Here, we'll explore more about what it means to cycle sync your workouts, the research on how cycle-synced workouts can benefit your health, as well as examples of cycle-synced workout plans.

What is cycle syncing?

Cycle-syncing your workouts involves adjusting your routine to support your body's needs in each of the four phases of the menstrual cycle: menstruation, the follicular phase, ovulation, and the luteal phase. Your hormone levels fluctuate throughout your menstrual cycle, and these fluctuations can impact your energy levels, strength, endurance, and mood. Modifying the intensity and type of exercise you do in each phase to meet your needs can help both to enhance your results and prevent burnout.

An important note: No two women are exactly the same, and cycles can vary from one month to the next. While cycle-syncing your workouts may help improve your performance, it's important to listen to your body to better understand your unique needs throughout your menstrual cycle.

Phases of the menstrual cycle—and what they mean for your workouts

Each phase of the menstrual cycle brings different advantages and challenges. Understanding what's happening in your body during each phase of your cycle can help you better understand how you can modify or ramp up your workouts to support your needs. Here, we'll move through how your body changes (and what workouts might be best for your needs) through each phase of the menstrual cycle based on a 28-day calendar. Your cycle may be longer or shorter, so adjust the timing of each of the following phases accordingly.

Menstrual phase

During the menstrual phase—the time of the month when you have your period—estrogen and progesterone levels drop. The start of your period is considered day 1 of your cycle. For many women, this leads to low energy levels and fatigue. You may also experience menstrual symptoms like cramping, headaches, and gastrointestinal issues. Rest is key during this phase. Exercise can help with symptoms, if you're feeling up to it. Light walking, stretching, and gentle yoga can all be solid workout choices during the menstrual phase.

Follicular phase

Occurring from days 6-14, the follicular phase brings a slow rise in estrogen levels, which can also lead to an increase in energy. As your body prepares for ovulation, your hormones increase your body's strength and endurance. During the follicular phase, try workouts like moderate strength training, moderate intensity steady-state cardio, or circuit training. Feel free to ramp up your efforts as your body continues to gain strength and energy as you prepare for ovulation.

Ovulation phase

This phase occurs from day 15 to day 17. During ovulation, your estrogen levels are at their peak, which can boost your motivation, stamina, and power. These days are the best for intense, peak-performance workouts. During the ovulation phase, you may want to incorporate workouts like strenuous strength training, high-intensity interval training (HIIT), and intense cardio sessions (if you're a runner, for example, this is a great time for speed work).

Luteal phase

Occurring from days 18-28, the luteal phase is marked by a rise in progesterone levels and a decrease in estrogen levels, which usually leads to a slow decrease in energy. Many women experience fatigue, bloating, and mood changes during this phase of their cycle. Research shows body temperature tends to be elevated during the luteal phase, which can cause your cardiovascular system to work harder than at other times of the month. The best workouts to schedule during the luteal phase include low-impact cardio (think swimming, low-impact aerobics, and walking), Pilates or yoga, and low-to-moderate intensity strength training.

How cycle-synced workouts can help you maximize your sweat sessions

Cycle-synced workouts can help you make the most of exercise throughout the month. When you understand how your body is changing through each phase of the menstrual cycle, you're better able to know what to expect, allowing you to set yourself up for success.

Some of the benefits of cycle-synced workouts include:

• Increased energy: When you understand the ups and downs of your cycle, you're better able to choose workouts that make sense for your energy levels. This means you know when to push yourself and when to take it easy so you can lessen post-workout fatigue.
• Reduced injury risk: Hormonal fluctuations can affect your joint stability and muscle strength, and adapting your workouts (especially during the luteal and menstrual phases) can help reduce your injury risk.
• Improved well-being: When you honor your body's needs throughout your cycle, you're setting yourself up to keep a positive mindset.
• Balanced hormones: When you choose exercise that aligns with your menstrual cycle, you're better able to regulate your body's hormone levels. This can help you achieve a number of health goals, including improved endurance, weight loss, increased strength, and more.

Cycle syncing workout plan examples

Try following these workout plans to support your well-being through each phase of your cycle.

Walking/Jogging/Running

During the menstrual phase, take it easy. An easy, slow nature walk or jog on a flat path can help ease cramps, anxiety, and other menstrual symptoms. During the follicular phase, ramp it up by adding hills or hiking to the mix. As you enter the ovulation stage, push yourself. You may want to increase the pace of some of your workouts, or tackle some serious hills. When you transition to the luteal phase, listen to your body, and decrease the length and intensity of your walks and/or runs if necessary.

Strength Training

During the menstrual phase, it’s time to listen to your body and work out according to your comfort level. If you’re not feeling up to your normal strength training routine, this is a good time to enjoy yoga, light cardio, or shorter workouts to help you conserve your energy. During the follicular phase, you’ll begin to feel your energy return, making it an ideal time to return to your normal workouts. You should feel strength increase as you move toward ovulation, and you can dial up the intensity of your workouts accordingly (you might even want to add cardio finishers at this point). After the ovulation phase passes and you move into the luteal phase, keep pressing forward and don’t get down on yourself if you see some losses in strength and stamina—you’ll be back to your follicular phase and making gains in no time.

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Natto—a traditional Japanese dish made from fermented soybeans—is known for its distinct texture, smell, and potential health benefits. The dish is a staple of Japanese cuisine. Natto contains high levels of protein, the enzyme nattokinase, vitamin C, manganese, and vitamin k2. The fermentation process also offers probiotics, which can help to support digestive health. Some people who are working to improve their cardiovascular and/or neurological health have heard about the potential benefits of including nattokinase and vitamin k2 in their diet by incorporating natto into their nutrition plans.

Here, we'll learn more about natto, the potential benefits of including nattokinase and vitamin k2 in a heart-healthy diet, the connection between natto and brain health, and why it's important to talk with your doctor before changing your diet.

What is natto?

Salty, earthy, and slightly bitter, some people can't get enough natto—while others are put-off by the intense smell. The distinctive Japanese dish is created by soaking soybeans, steaming them, and then fermenting them with a bacterium called Bacillus subtilis var. natto.

In Japan, many people eat natto over rice for breakfast, and it's often used as a topping for sushi or noodles at other times in the day. While you can make natto on your own, you can also find the dish in the Asian foods sections of many grocery stores, as well as in health food stores. If you struggle with the taste or consistency of natto, many fans of the dish recommend mixing it with rice, quinoa, or other grains. Topping natto with mustard or soy sauce can help to offset the strong taste and smell, making it more palatable as you get used to the unique aromas and flavors of the dish.

What is nattokinase?

Nattokinase is an enzyme derived from the bacteria used to ferment natto. We talked to Dr. Matthew Segar, a cardiologist at Texas Heart Institute, about the benefits of including natto in a heart-healthy diet. "One of its effects is to help dissolve clots," he said. Dr. Segar said that the enzyme is a fibrinolytic, meaning it breaks down fibrin—a protein involved in blood clotting.

When fibrin is broken down in the blood, it can help to keep the blood thin, which may help protect against conditions related to blood clots, including heart attack and stroke. Some people take nattokinase for high blood pressure and high cholesterol, but research has yet to prove that the enzyme is helpful for either of these conditions.

What is vitamin k2?

This fat-soluble vitamin works to help the body regulate calcium, making it vital for maintaining both strong bones and cardiovascular health. Also known as menaquinone, vitamin k2 helps calcium go where it's needed in the body—to the bones and teeth—and away from areas where calcification can do harm, such as in the arteries. People who don't get enough vitamin k2 may be at higher risk for osteoporosis and cardiovascular issues. In addition to fermented foods like natto, vitamin k2 can also be found in many animal products, including egg yolks, butter, and dark meat chicken.

Where can you find nattokinase and vitamin k2 together?

Natto is the best way to get vitamin k2 and nattokinase together from whole food sources. If eating natto isn't an option, it's a good idea to explore supplementation. There are many supplements available that combine nattokinase and vitamin k2 into a single softgel.

How nattokinase and vitamin k2 can support heart health

Dr. Segar said that nattokinase and vitamin k2 can work together to protect cardiovascular health. "Nattokinase may improve blood flow and clot prevention, while k2 may reduce arterial stiffness and calcification," he said. While nattokinase works to thin out the blood and lessen the likelihood of clotting issues, vitamin k2 works to create clear pathways, allowing blood to flow freely throughout the body. Together, both components work to support a healthy cardiovascular system.

Alzheimer's, nattokinase, and vitamin k2

In addition to supporting cardiovascular health, there is some evidence that nattokinase and vitamin k2 may help to protect the brain against conditions like Alzheimer's disease. According to Dr. Segar, "There are some studies which suggest nattokinase might help with reducing amyloid plaques in the brain, which are commonly seen in Alzheimer's disease."

Recent studies have shown that vitamin k2 can also support neurological health. A 2025 study found a potential link between vitamin k2's ability to mitigate arterial calcification and its ability to stunt cognitive impairment in older adults. Research also shows that vitamin k2 may play a role in regulating circadian rhythms, potentially making it easier for you to get the healthy sleep necessary to support neurological health.

Why talking to your doctor before using nattokinase and vitamin k2 matters

Dr. Segar recommends talking to your doctor if you're considering taking nattokinase and/or vitamin k2 supplements, or if you're planning on adding natto to your diet.

"The most important thing if you're considering taking these supplements is to first discuss it with your physician," Dr. Segar said. "The supplement may interact with medications, especially anticoagulants, or may be contraindicated in certain medical conditions."

We're here to support every step of your health journey.

Whether you're researching "nattokinase blood pressure," are just starting to prioritize heart health, or you've been on a health journey for years, Evidation is here to provide you with the insights and information you need to keep moving forward. When you download our free app, you'll be prompted to share the health data you're already tracking (your privacy is extremely important to us, and you can choose to stop sharing your data with us at any time). We'll take the information you choose to share with us to find patterns and insights that we'll use to offer you personalized, content-based suggestions that you can use to continue taking your health to the next level. Click here to learn more about how Evidation works and download the app today.