But protein can be an emotional topic in the nutrition space, filled with clashing expert opinions and conflicting research. That’s why we consulted Don Layman, Ph.D., one of the world’s leading protein and amino acid requirements researchers, on this episode of the mindbodygreen podcast. He has spent over 30 years investigating the role of protein for muscle-centric health and has over 120 peer-reviewed research publications on the topic. Plus, that “0....

“‘Grogginess’ is sometimes reported after melatonin use, along with headache, dizziness, upset stomach, and even mood alterations such as temporarily feeling down or feeling more anxious,” notes Ellen Wermter, FNP-BC, a family nurse practitioner and spokesperson for the Better Sleep Council. Vivid dreams, increased daytime sleepiness, and even hormone disruption1 are also possible. However, if you still have excess melatonin in your system by the time you wake up, you’re likely to feel a little groggy and sleepy....

We tapped her for a few of her favorite and most-effective lessons—because guess what? Joy isn’t always something that comes serendipitously; sometimes you have to create it through things big and small. “Joy doesn’t come naturally a lot of times. You have to cultivate the time and space for joy. It’s important to have an outline, vision, and game plan for how you can bring more joy into your life,” she says....

For instance, if you have whiteheads dotting your jawline, your body might be begging you to limit dairy or foods with a high glycemic index. Experiencing oilier-than-usual roots? Stress may be to blame. So when we experience ridges in our fingernails, what’s our body trying to tell us? Here, we crack the code, plus how to get rid of those grooves. But when those grooves become coarse, they can change the surface of your nails from smooth to brittle in a snap....

Here, we’ll break down how oregano oil is made, its health benefits and side effects, and how to incorporate it into your day. Oregano essential oil, which is made by steaming and distilling dried oregano leaves, is meant to be diffused or mixed with a carrier oil and applied topically. But it should not be eaten on its own. Essential oils are very potent, and ingesting them in an unencapsulated form can damage the intestinal lining....

That’s certainly one reason many athletes and everyday exercisers have turned to pre-workout supplements and beverages ahead of a tough exercise session. However, the research is still a bit inconclusive when it comes to the potential benefits of these fitness aids. One study, for example, found pre-workout supplements1 didn’t have any impact on sprint, verticals jump, or bench press performance for female athletes—and another study didn’t see performance benefits2 for cycling....

To my surprise, visualization worked stunningly well. It seemed that as soon as I started practicing visualization for weight loss, a subtle shift happened inside of me. I just wasn’t as hungry. I started to crave healthier foods, and I started to become more active. I had more energy and less appetite. In just over two years I lost 220 pounds without forcibly restricting the quantity or quality of the foods I ate, and without forcing myself to exercise....