What to Eat as a Female Bodybuilder for Maximum Results

 

What Should Female Bodybuilders Eat?

When women get into bodybuilding, nutrition becomes just as important as training. Female bodies function differently from male bodies, which means muscle growth, endurance, and recovery all require a more tailored dietary approach.

 

If your goal is to build muscle effectively while maintaining overall health, understanding what to eat is essential. Below is a closer look at the key nutrients and foods every female bodybuilder should focus on.

 

Increase Your Intake of Riboflavin (Vitamin B2)

Riboflavin, also known as vitamin B2, plays a critical role in energy production. It helps the body convert carbohydrates and fats into usable energy, allowing you to power through intense workouts and support muscle development.

Studies suggest riboflavin also contributes to endurance, making it especially important for high-intensity or long-duration training sessions. Since women tend to lose riboflavin more quickly during endurance workouts, maintaining adequate intake is crucial.

Foods rich in vitamin B2 include lean meats, eggs, milk, and green leafy vegetables. In some cases, supplements may be helpful, but it’s best to consult a healthcare professional before adding them to your routine.

 

Make Leafy Greens a Daily Staple

Leafy greens should be the bulk of what you’re eating when trying to put on more weight. Many people don’t realize its importance because they usually think of eating meats and fats to bulk up.

Leafy greens have Riboflavin, which we discussed above, but they also have several other supplements that women need extra to get that muscle on.

Folate is one of the essential vitamins in leafy greens. Women have folate deficiency more than men do. If a woman is pregnant and isn’t getting enough folate, the child can have neurological health issues. On top of that, you will feel like you have a lot more energy.

Doctors recommend that women should take more than the recommended daily intake (RDI) already but do things like eating raw fruits and veggies, drinking orange juice in the morning, and taking supplements to keep their folate going.

Green vegetables are a healthy way to get carbohydrates as well. Broccoli has vitamin C, which helps to keep you healthy. All green vegetables will help you gain mass without gaining a lot of fat in the process – women hold fat a lot more than men do, so this is also important.

 

Add Soybeans and Soy-Based Foods

Soybeans (including tofu) are also incredibly important for you to include in your diet if you’re a female bodybuilder.

One of the biggest reasons is that they are known for keeping you as healthy as possible. They prevent issues like heart disease, so you know that you’ll be beneficial when it comes to you as you get older.

Another reason to have soybeans is that they are an excellent form of protein. Even though other beans will give you some protein, soybeans are chock full of them, so you know that you’re getting enough in your body to help you bulk up.

Proteins can help you to get that muscle in your body, and they also help you to maintain energy throughout a workout and the rest of the day. If you’re a vegetarian, it can also help to increase the iron that your body needs, which we will discuss more in the next section.

 

Focus on Iron-Rich Foods

Iron deficiency is a huge problem that many people deal with regularly. Because of that, bodybuilders end up needing even more. Why?

Because if you don’t get enough iron daily, you will feel exhausted all of the time. Your energy levels will not be where they need to be, which will make it difficult for you even to get started on a workout. Iron is also essential because you aren’t able to push yourself as much if you don’t have enough in your system.

Your endurance is going to start to fall apart, and you’re not going to be able to do the high-impact training that you need to do in order actually to get some bulk on. And, as with many issues that occur with deficiencies, women will be a lot more likely to fight off the deficiency issues.

Of course, then comes the question of what you must do if you are a vegetarian. The obvious answer to what you should eat to get enough iron is that you should eat red meat. Make sure it’s lean because you want muscle, not fat, on your body.

Lentils, a bean, is another thing you can add to your diet to get iron in your system. You can also consider getting cereals fortified with iron, soybeans, green vegetables (which we discussed above), brown rice, and a number of other foods. Find what you like and add those things to your diet ASAP.

Your diet is a huge part of bodybuilding, so you want to ensure you’ve got everything together.

That being said if you’re going to change your diet, make sure that you talk to your doctor or another health professional who can keep an eye on you if potential issues come up at any time.

Can You Eat Almonds with Skin? Health Benefits You Should Know

 

Can You Eat Almonds with Skin?

Almonds are one of the most nutritious nuts and offer a wide range of health benefits. From supporting heart health to helping manage cholesterol levels, almonds deserve a regular spot in your daily diet. But one common question remains: should almonds be eaten with or without their skin?

Let’s explore the facts.

 

Is It Safe to Eat Almonds with Skin?

Yes, almonds can be eaten with their skin, and they are completely safe for most people. In fact, consuming almonds with their natural brown skin intact may provide more health benefits compared to eating peeled or blanched almonds.

Many people prefer soaked almonds, often removing the skin before eating them. While soaked almonds are healthy, removing the skin can reduce some of their nutritional value.

 

Almond Skin Is Rich in Fibre and Antioxidants

The skin of almonds contains a high amount of dietary fibre and beneficial plant compounds called polyphenols. These antioxidants help protect the body against oxidative stress and may lower the risk of cardiovascular diseases and certain types of cancer.

Research suggests that polyphenols can help prevent the oxidation of cholesterol, which plays a role in maintaining healthy LDL cholesterol levels when almonds are consumed regularly.

 

Digestive Considerations

Nutrition experts agree that eating almonds with their skin can support digestion due to their fibre content. However, some people—especially older adults or those with sensitive digestion—may experience bloating or discomfort.

Almond skin also contains tannins, natural compounds that can make digestion slower for some individuals. If you have digestive issues, peeling almonds or consuming them soaked may be a better option.

 

Benefits of Soaked Almonds

Soaked almonds also offer several health benefits and are easier to digest. When consumed daily in moderation, soaked almonds may help:

• Support brain function

• Relieve constipation

• Improve skin health

• Provide essential nutrients during pregnancy

 

Can Almonds Be Roasted?

Yes, almonds can be roasted. Roasting reduces moisture content and enhances flavor, making almonds more enjoyable to eat. When done properly (without excessive oil or high heat), roasting can still preserve most of their nutritional value. 

 

Final Thoughts

Eating almonds with their skin is generally the healthiest option due to the higher fibre and antioxidant content. However, individuals with digestive sensitivity may benefit from consuming peeled or soaked almonds instead.

No matter how you choose to eat them, remember that almonds are calorie-dense, so moderation is key to enjoying their benefits without overconsumption.

Study Reveals Blood Test That Predicts Breast Cancer Treatment Success

 

Researchers have created a straightforward blood-based DNA test that can help predict how effectively breast cancer patients will respond to certain treatments.

 

Breast cancer remains the most commonly diagnosed cancer worldwide, affecting more than two million people every year. While treatment options have advanced significantly over the past decades, doctors still face challenges in determining which therapy will be most effective for each individual patient.

 

The newly developed test, known as a liquid biopsy, analyzes DNA fragments found in the blood to estimate a patient’s likelihood of responding to a specific treatment — even before therapy starts. This innovation could be transformative for cancer care, as it allows physicians to tailor treatment plans more accurately.

 

By identifying ineffective therapies early, patients may avoid unnecessary side effects and be guided toward alternative options that offer better chances of success. Ultimately, this approach could improve outcomes and increase survival rates for people living with breast cancer.

 

The test, developed by a team at the Institute of Cancer Research, London (ICR), analyses circulating tumour DNA (ctDNA), which is released into the blood of patients by cancer cells.

 

Researchers measured these microscopic levels of cancer DNA in blood samples from 167 patients. The test was trialled before treatment began and again four weeks later, after a single treatment cycle.

 

There was a strong association between low levels of ctDNA at the start of treatment, and treatment response, according to the team. A similar association was seen with the results taken at four weeks.

 

Dr Iseult Browne, a clinical research fellow at the ICR and first author of a study detailing the test, said: “Our study shows that a simple blood test measuring circulating tumour DNA can provide an early prediction of whether a patients’ breast cancer will respond to treatment.

 

“Knowing this at the earliest stage – in this case, at the start of treatment, or after just four weeks – means that we can avoid giving patients drugs that won’t work and provide them with alternatives before their cancer has a chance to grow.

 

“For example, they could be given an alternative targeted therapy, a combination of drugs, or even enrolled into a clinical trial to test a novel drug. Trials are now under way to see if adapting a patient’s treatment based on these early blood tests does indeed improve their outcome – giving them more time of living well with their cancer kept at bay.”

 

In the study, funded by Breast Cancer Now, Cancer Research UK, the NIHR Biomedical Research Centre at the Royal Marsden NHS foundation trust and the ICR, the team analysed blood samples from 167 people with advanced breast cancer.

 

The patients were split into two groups based on the type of breast cancer and mutations they had. The first group included patients whose cancers had an ESR1, HER2, AKT1, AKT or PTEN mutation, and who received targeted treatments matched to those mutations.

 

The second group consisted of people with triple negative breast cancer, an aggressive form of the disease that constitutes 10-15% of cases globally and has no targetable mutation. They received a combination of the PARP inhibitor olarparib, and the ATR inhibitor ceralasertib.

 

For patients in the second group, low ctDNA levels before treatment began were associated with longer progression-free survival – 10.2 months, compared with 4.4 months. The percentage of patients who responded to treatment – seeing their tumours shrink or disappear – was 40% for those with low ctDNA levels, compared with 9.7% for those with higher levels.

 

A similar, although weaker, association was observed between pre-treatment ctDNA levels and clinical outcomes in the first group.

 

After just four weeks of treatment, patients in the first group with undetectable ctDNA went on to have particularly good outcomes. Their cancer was kept at bay for 10.6 months, compared with 3.5 months for those whose ctDNA was still detectable.

 

In the second group, the blood test after four weeks of treatment also showed a strong link between ctDNA levels and patient outcomes. Patients whose ctDNA was no longer detectable had their cancer kept at bay for 12 months, compared with 4.3 months in patients who still had detectable ctDNA.

 

“By analysing circulating tumour DNA in blood samples from patients with advanced breast cancer, we identified a clear link between these levels, both at the start and after one cycle of treatment, and how well patients responded to therapy,” Browne said. “These findings support the use of ctDNA as a non-invasive biomarker for predicting outcomes and monitoring treatment response.”

 

Prof Nicholas Turner, a professor of molecular oncology at the ICR and a consultant medical oncologist at the Royal Marsden, said: “This research looked at advanced breast cancer, but these tests could also work for early-stage breast cancers.”

 

The liquid biopsy “has the potential to make treatment decisions faster, more personalised and ultimately more effective,” he said.

 

Why Vitamin D Supplements Might Not Be Necessary for Bone Health

 

Vitamin D supplements appear to provide little to no benefit for maintaining bone health, according to researchers behind the largest and most comprehensive review of evidence to date. The authors suggest that public health recommendations encouraging everyone to take vitamin D supplements during winter months may need to be reconsidered.

 

The findings dispute long-standing assumptions about the role of vitamin D in strengthening bones and may surprise many people who regularly take the supplement believing it supports their skeletal health. To reach their conclusions, the researchers conducted an extensive meta-analysis, combining data from 81 individual studies to ensure the most reliable and thorough results possible.

 

After reviewing the evidence, the authors found no solid proof that vitamin D supplementation improves bone health for the general population. The only clear benefits were observed in individuals at high risk of developing certain rare bone-related conditions. For most people, however, the study indicates that routine vitamin D supplementation is unlikely to offer meaningful protection for bone strength.

 

The Department of Health currently says everyone should consider taking a vitamin D supplement for their bone health in the winter months, between October and March, if they cannot get enough by exposure to sunlight. That includes all infants and children from six months to five years. It is based on findings from the government’s scientific advisory committee on nutrition (SACN) in July 2016, which did not conclude there were other proven health benefits.

 

The new meta-analysis is published in the Lancet Diabetes and Endocrinology journal and led by the longstanding experts on vitamin D Profs Mark Bolland and Andrew Grey from the University of Auckland in New Zealand and Prof Alison Avenell of Aberdeen University.

 

Bolland said things have changed since 2014, when the last major review of the evidence was carried out. In the last four years, “more than 30 randomised controlled trials on vitamin D and bone health have been published, nearly doubling the evidence base available,” he said.

 

“Our meta-analysis finds that vitamin D does not prevent fractures, falls or improve bone mineral density, whether at high or low dose.”

 

He said the advice given by doctors and government health departments around the world recommending vitamin D and saying it is helpful in osteoporosis or brittle bone disease, which afflicts older people, should now be altered. “Clinical guidelines should be changed to reflect these findings,” he said.

 

He said further trials looking at the effects of vitamin D on bone health would be pointless. “On the strength of existing evidence, we believe there is little justification for more trials of vitamin D supplements looking at musculoskeletal outcomes,” he said.

 

Everybody needs vitamin D; the question is whether we should get it from supplements. It is made in the body naturally as a result of exposure to sunlight, which is why people living in northern climates and those who cover up their skin may have lower levels than they should. It is also contained in a small number of foods, such as cod liver oil, offal, egg yolk and oily fish including salmon and mackerel.

Oily fish such as mackerel contains vitamin D. Photograph: Alamy

The studies that have been done are mostly in older people who could be at risk of osteoporosis (brittle bone disease), but Avenell said there is no evidence of benefit for any adults – apart from those few who are at high risk of osteomalacia, a form of rickets in adults.

 

“I do think they should change the guidance,” she said. “We don’t think that the population needs to take vitamin D supplementation, because trials don’t show it has any benefit in protecting against falls and fractures or all the other things vitamin D is supposed to protect you against.

 

“There’s no harm in taking low-dose vitamin D supplements as far as we know, but if [the government’s nutrition advisers] really believed it has important effects, surely they should be recommending that there should be fortification of food.”

 

They were not talking about the effects of supplements in children and young people, she said, because there had not been trials. They were also very clear, she said, that people who were never exposed to the sun because they covered themselves up or were institutionalised were at risk of vitamin D deficiency.

 

“The context for this analysis lies in the fact that many patients (and doctors) have been persuaded by various studies and social media that vitamin D is a cure-all,” said J Chris Gallagher of the Creighton University Medical Center in Omaha, USA, in a linked comment in the journal.

 

“This thinking is reminiscent of the fervour that supported the widespread use of vitamin A, vitamin C and vitamin E years ago, and all of those vitamin trials later proved to be clinically negative.

 

“The authors should be complimented on an important updated analysis on musculoskeletal health, but already I can hear the fervent supporters – what about the extra-skeletal benefits of vitamin D?”

 

According to the SACN, there have been suggestions that vitamin D can help with a number of other “extra-skeletal” health issues, including cancer, heart disease, high blood pressure, infectious diseases, neuropsychological functioning, oral health and age-related macular degeneration, although the did not find convincing evidence for any of these. Gallagher believes studies now taking place will answer those questions.

 

“Within three years we might have that answer because there are approximately 100,000 participants currently enrolled in randomised, placebo-controlled trials of vitamin D supplementation,” he wrote. “I look forward to those studies giving us the last word on vitamin D.”

 

Prof Louis Levy, head of nutrition science at Public Health England, maintained that people should continue to take supplements. “With a fifth of people in the UK showing concerning vitamin D levels, government advice is to achieve this from sunshine and a healthy balanced diet during summer and spring,” he said. “During autumn and winter, those not consuming foods naturally containing or fortified with vitamin D should consider a 10 microgram supplement.”

 

Martin Hewison, professor of molecular endocrinology at the University of Birmingham, agreed, adding that many trials for vitamin D supplementation have shown it is only effective if individuals are vitamin D-deficient to begin with – but that in this research very few participants started off with low levels of vitamin D.

 

“What the current study illustrates,” he said, “is that more studies are required that target vitamin D supplementation where it is needed – in people with vitamin D deficiency.”

 

Best Exercise Tips After 40 to Speed Up Your Metabolism

 

As we grow older, it’s completely normal for our metabolism to slow down. After a certain age, the body simply doesn’t burn calories as efficiently as it once did. However, this doesn’t mean all hope is lost. In fact, staying active and exercising after 40 can play a powerful role in supporting and even improving your metabolism.

While we can set health goals and work hard to achieve them, one thing we cannot stop is the natural aging process. As the years pass, our bodies change—and metabolism is one of the first systems affected. A slower metabolism often makes weight loss more challenging, especially after age 40.

The good news is that age doesn’t have to prevent you from staying healthy or achieving visible results. With the right approach, exercising after 40 can still be highly effective. Although your metabolism may not function as quickly as it once did, consistent physical activity can help compensate for that slowdown.

Targeted exercises designed for people over 40 can make a real difference. These workouts help your body perform some of the work your metabolism used to handle on its own. At the same time, they are designed to reduce the risk of injury, which becomes more important as we age.

 

Tips for Exercising After 40 to Support Metabolism

The first step is to exercise consistently. This is not about rushing or pushing your limits too fast. Taking a gradual approach is essential to avoid injury, as recovery time tends to be longer after 40. The last thing you want is to overdo it and be forced to stop exercising for weeks or even months.

Before starting any new workout routine, it’s a good idea to consult your doctor—especially if you have existing health conditions. Once you receive medical clearance, you can begin exercising safely and confidently.

Always start each session with proper stretching, and aim to keep your workouts between 30 and 40 minutes. This duration is ideal for boosting metabolism without putting excessive strain on your body.

For best results, try to work out around five times per week. Consistency is far more important than intensity. Over time, regular exercise can help maintain muscle mass, support metabolic health, and improve overall well-being—even after 40.

 

Hydration

There have been many studies on the ways water helps our health. Researchers have found that 48 ounces of water per day can help your metabolism. However, those same researchers found that there is a specific time to avoid drinking water.

Drinking water during a meal will not count towards the 48 ounces of water you should be drinking daily. That is because it is believed that food will dilute the digestive enzymes.

This has not been proven yet, but it is easy to drink 48 ounces of water per day outside of mealtime.

Going Green

Exercise after 40 will be easier with these tips but nutrition plays a big role as well. Start your days off with green smoothies as often as possible. The goal is to get more fiber, vitamins, minerals, and enzymes every morning.

This nutritional boost will help flush pollutants and toxins from your body. There are many green smoothies you can choose from. Just be sure to make a green smoothie for your breakfast as often as you possibly can.

Exercise After 40 Workout

There are specific exercises you can do to make sure you get the results you want. Exercise after 40 is possible, but it just needs to be a little tame. Moderate aerobic exercises are perfect to get started.

You can do aerobic exercises for about 30 minutes a day and get the results you want. You can also use muscle-strengthening exercises, but you should limit those workouts to 3 days a week. Lastly, work out your core for a minimum of 2 days a week.

The Barriers

You will most likely hit a barrier at some point. This is the most crucial time in your journey to exercise after 40. This is all about your mindset. Unfortunately, many people start to notice little changes and give up.

It is important to keep motivating yourself throughout the process. You will see results; you will improve your metabolism, and you will be happy with the results. However, you will not see any results if you give up.

 

14 Winter Hair Braids That Protect Your Hair and Still Look Stylish

Winter hair braids are one of the easiest ways to deal with cold-weather hair problems. Dry air, static, frizz, flattened roots, and breakage can make styling feel impossible once temperatures drop. That’s exactly why braids become a lifesaver during winter—they protect your hair while still looking effortlessly stylish.

I’ve gathered the most popular winter braid styles and added practical tips I actually use in everyday life. This way, you have one complete guide to keeping your hair manageable, healthy, and cute all season long.

Why Winter Hair Braids Are a Game-Changer

Let’s be honest—winter is tough on hair. Freezing outdoor temperatures combined with dry indoor heat strip moisture from your strands. Scarves, coats, and beanies constantly rub against your hair, causing friction, static, and split ends.

Braids solve all of that.

• They help retain moisture. Braided hair is less exposed to dry air and harsh fabrics.

• They minimize friction. Your ends stay tucked in and protected from scarves and coats.

• They hold their shape. Even after wearing a hat, braids stay neat with minimal touch-ups.

Once your hair is braided, styling becomes effortless—even on the coldest days.

 

Quick Prep Routine Before Braiding (Worth It!)

Before you start braiding, a little prep goes a long way. This simple routine takes just a couple of minutes but makes your style last much longer.

• Apply a leave-in conditioner or lightweight oil to the mid-lengths and ends.

• Use a texturizing mousse or powder at the roots for better grip.

• Smooth a small amount of hair balm or butter onto the tips to prevent dryness and split ends.

This quick prep helps your braids stay smooth, secure, and frizz-free—even in icy wind and dry weather.

 

 

1) Dutch Braids

 

If winter had a signature braid, it’d be the Dutch braid. Bold, raised, and built to last, this style doesn’t flatten under hats.

Why I love it in winter:

• It frames the face beautifully even when you’re bundled up.
• It’s super secure for outdoor activities like ice skating or skiing.
• You can sleep in them, and the next day? You’ve got heatless waves.

Pro hacks:

• Pancake the braid (gently tug at the sides) for a chunky, Insta-worthy look.
• Use clear elastics and snip them out with nail scissors later—no tugging.
• For an edgy vibe, braid tighter at the crown and looser towards the ends.

2) Braided Bun

 

This one’s my lifesaver when I know I’ll be in and out of coats all day. The braid keeps it neat, while the bun keeps it compact.

Best features:

• Scarf-proof and collar-proof.
• Works on almost any hair length (shoulder and longer).
• Elegant enough for work yet casual enough for errands.

How I style mine:

• Start with a low pony, braid it, then twist into a bun.
• Pin with U-pins instead of bobby pins—they hold better in winter fabrics.
• For softness, pull out a few wispy front pieces and curl them lightly.

 

3) Fishtail Braid

 

The fishtail looks complex but is surprisingly beginner-friendly once you nail the rhythm. Perfect for cozy weekends or dressed-up dinners.

Why it’s a winter win:

• Works with chunky sweaters—it looks delicate against heavier fabrics.
• Stays neat even when slightly messy (static just makes it boho).

Extra detail ideas:

• Add a ribbon or velvet scrunchie at the end for festive vibes.
• Do a side fishtail for asymmetry—flattering for selfies .

 

4) Braided Low Ponytail

 

This one screams “effortless chic.” You literally just braid a low ponytail, but it looks like you’ve spent ages.

Winter bonus:

• Doesn’t get flattened by hats.
• Protects your nape hair from scarf friction.

Make it glam: Wrap a strand of hair around the elastic and secure with a bobby pin underneath. It gives that “editorial photo shoot” finish in seconds.

 

5) Chunky Side Braid

 

This braid has major “après-ski” energy—loose, plush, and cozy. It’s the style you want when sipping hot chocolate by the fire.

My go-to trick: I clip a small claw clip at the nape under my hair before braiding to give extra fullness. It’s like a cheat code for thick-looking braids.

Pro vibe: Add a knit headband over your hairline—it frames the braid perfectly and doubles as ear warmers.

 

6) Crown (Milkmaid) Braid

 

Want instant goddess energy? A crown braid is your move. It circles the head, looks polished, and keeps everything off your face (great for crowded winter parties).

Tips for all-day wear:

• Place it slightly forward to frame your face.
• Pin in an “X” shape for grip.
• Smooth flyaways with a pea-size of gel and a toothbrush.

 

7) Box Braids (and Knotless Variations)

 

These are the ultimate protective style for winter—low-maintenance and super chic. Perfect if you want to skip daily styling.

Winter care tips:

• Oil your scalp lightly every few days with a nozzle bottle.
• Wrap your hair in a silk scarf before putting on a wool beanie.
• Refresh your braids with a hydrating braid spray (they exist and work magic!).

 

8) Cornrows

 

Cornrows are practical, neat, and perfect for sports or winter trips. They sit flat, so helmets, hats, and hoods go on easily.

Fun twist: Add zigzags, curves, or even a little heart pattern—it’s subtle but personal.

 

9) Double Long Braids

 

Think classic “twin braids,” but cooler. They’re playful, protective, and super convenient for travel days.

Why I swear by them for winter flights:

• Prevent tangles when you nap against scarves or hoods.
• Easy to redo quickly in airport bathrooms (been there).

Upgrade it: Weave in a thin ribbon down one braid for a pop of color.

 

10) Side-Parted Braid

 

Want to look soft and romantic without much effort? Go for a deep side part and a single braid.

Bonus points:

• Super flattering for cheekbones.
• Easy to style loose and airy.

Styling add-on: Curl a couple of strands around your face to soften the look for date night.

 

11) Dutch Crown Braid

 

Similar to the milkmaid, but raised and bolder. It’s dramatic, festive, and totally photo-ready.

Comfort hack: Don’t pull too tightly near your temples—winter skin is already dry, and tension can be irritating.

 

12) Long Braids

 

Sometimes the simplest option is the best. Long braids—whether single, double, or layered—protect your ends and look sleek.

My winter trick: Tuck the last inch into your scarf to keep them from drying out.

 

13) Braided Pony With Wrapped Base

 

High pony + long braid = sleek winter power move. Add a ribbon, leather tie, or velvet wrap at the base for contrast.

How to keep it high all day:
Dab gel at the elastic, blast with cool air from the dryer, and it won’t slip.

 

14) Accent Braids (Peekaboo, Thin, or Colored)

 

These are like tiny mood boosters. Just one or two skinny braids added into loose hair can flip your whole look.

Fun extras:

• Add a few sparkly pins for holiday parties.
• Try colored extensions for a low-commitment pop

How to Make Winter Braids Last (Without the Crunch)

Here’s my three-part checklist:

Prep

• Detangle first (knots lock in if you skip this).
• Add leave-in for moisture.
• Use mousse or powder for grip.

Braid

• Keep tension snug, not tight.
• Feed in hair evenly for balance.
• Double-loop elastics so they don’t snap midday.

Finish

• Lightly spritz hats/scarves with anti-static spray.
• Lay edges with gel + silk scarf for 5 minutes.
• Sleep in a satin bonnet—yes, even with braids in.

 

Quick Comparisons (So You Don’t Overthink It)

• Best under helmets: Cornrows, box braids.
• Fastest morning style: Low braided pony, accent braids.
• Most glam: Crown braid, Dutch crown.
• Thickest look: Chunky side braid, pancaked Dutch braids.

 

My Real-Life Winter Braid Routine

Here’s how I rotate mine through the week:

• Mon/Tue: Dutch braids → sleep in them → take down Wednesday for waves.
• Thu: Sleek low pony braid for meetings.
• Fri: Accent braids + shimmer pins = dinner vibe.
• Weekend: Braided bun + scalp oil, or box-braid maintenance.

This keeps my mornings quick, my hair healthy, and my ends from breaking.

 

Wrap-Up

So there you have it—14 winter braids that protect, flatter, and look great whether you’re snowbound or just running errands in the cold. Braids are the ultimate winter hack: they keep your hair moisturized, styled, and selfie-ready with minimal effort.

Start with easy ones like Dutch braids or a low pony braid for everyday wear, then save crown braids and chunky side braids for nights out. Stock up on leave-in, seal your ends, and keep a silk scarf nearby for bedtime.

Your winter hair game? Upgraded. Now grab a mirror, set your timer, and braid your way through the season

 

 

5 Smart Lifestyle Changes to Look 10 Years Younger

 

We all know our appearance doesn’t matter as much as what’s on the inside, but that doesn’t mean we don’t care about how we look, especially as we get older. Short of turning back the hands of time—or getting plastic surgery—what can we do to look better as we age? Here are 5 steps to looking 10 years younger.

 

1. Take care of your skin.

According to a study published in the Journal of the European Academy of Dermatology and Venereology, the condition of a man’s skin influences people’s perception of his age, attractiveness, and overall health. Protect your skin from the sun, which causes wrinkles and age spots. When you’re not wearing sunscreen, use moisturizer—it doesn’t have to be fancy, even olive oil works—since dry skin appears older. And hydrated skin is healthy skin, so drink plenty of water.

 

2. Sleep and eat well.

Ever looked in the mirror after a late night and been horrified by the haggard monster staring back you? Or noticed how much better you look after a good night’s rest? Getting plenty of sleep prevents puffy eyes, dark circles, and sallow skin . Eating a balanced, whole-food diet will help you manage your weight and give you the energy you need to keep up with the younger guys (or leave them in the dust). And certain foods can give you a more youthful appearance. In his Anti-Aging Foods Cheat Sheet, Dr. Oz extolls the ability of foods like salmon, sunflower seeds, and spinach to make you look younger. If incorporating these superfoods into your diet feels like a stretch, supplements can also be powerful anti-aging weapons. A trial in Japan found adults who took the antioxidant CoQ10 reported a reduction in wrinkles, and vitamin C has been shown to brighten skin.

 

3. Exercise!

Along with a healthy diet, exercise is your best bet for keeping your body fit and youthful. According to Men’s Fitness, you lose 5-7 pounds of muscle mass every 10 years starting in your 30s, and this number only goes up after 50. Your aerobic capacity also decreases as you age. To stay toned and trim, try adding high intensity interval training (HIIT) to your workout routine—a recent study found this type of vigorous exercise may stop or even reverse the decline in the cellular health of your muscles that accompanies aging. See my blog posts here and here for more on the health benefits of exercise and check out this comprehensive exercise program from a two-time Olympian.

 

4. Stop smoking.

If an increased risk of cancer, heart disease, and other serious health problems isn’t enough to make you quit smoking, consider its effect on your appearance. The Mayo Clinic reports smoking speeds up the aging process because nicotine impairs blood flow to your skin while other chemicals in cigarettes deplete collagen and elastin, compounds that help keep your skin from sagging. Smoking also yellows your teeth, making you look even older. Not to mention the smell… Still not convinced? To determine the aging effects of smoking on the face, researchers in Ohio photographed sets of identical twins where one smoked and the other didn’t. When they showed the photos to judges, they said the smoking twin looked older 57% of the time. In cases where both twins smoked but one had done so for at least five years more, the longer-smoking twin was judged to look older over 63% of the time. See photos from the study here. For more information on how to quit smoking, visit smokefree.gov.

 

5. Look sharp.

Since your days of rolling out of bed with a hangover and still looking like a million bucks are likely behind you, it’s time to start paying attention to your appearance. Notice stray hairs growing out of weird places? Invest in a good trimmer and use it. Eyebrows getting unruly? Ask your barber to trim them along with your hair. (You can also inquire about discreetly coloring your gray, although a little silver never hurt anybody.) Last but not least, dress your age. As tempting as it may be to wear trendy outfits in an attempt to look hip, wearing too-young clothing can backfire and make you look silly. Stick to simple and classic looks, which never go out of style. Whatever you wear, make sure it fits correctly—GQ says a properly tailored wardrobe is the key to dressing well as you age.

 

Is Cardio Bad for Building Muscle? What You Need to Know

 

Many clients who aim to get leaner — meaning they want to lose body fat while maintaining or building muscle — often ask whether cardio should be part of their workout routine.

 

The benefits of cardio are fairly clear:

• It increases overall calorie burn, which supports fat loss

• It improves cardiovascular health and endurance

• For some people, cardio can actually be enjoyable (though not everyone would agree)

Despite these benefits, cardio is often criticized because it’s believed to interfere with muscle growth and strength development.

 

So, is cardio really harmful to your gains?

Several studies on beginners show that untrained individuals can improve strength and build muscle while combining resistance training with cardio. However, results seen in beginners don’t always apply to people who already have training experience. As your body becomes more adapted to resistance training, balancing cardio and muscle growth becomes more complex and requires a smarter approach.

 

In a research study, 30 resistance trained men were divided into four groups and they completed a 6 weeks training program, during which they trained three times a week or didn't train at all (control group).

 

One group did only strength training. The second did strength training three times a week and endurance training once week. The third group did strength training and endurance training in every session. And the fourth group did not train at all. The strength training program implemented a whole body training routine using compound movements and the form of endurance training was treadmill running.

 

At the end of the study, the strength training only group and the group that had only one cardio session a week in addition to strength training, had the highest lower body strength increases. In contrast, the group that did cardio after every session gained significantly less strength than the other strength training groups.

 

Upper body strength increased similarly in all training conditions. While lower body power, measured as the jump height participants could reach, increased only in the strength training group that did no cardio.

 

What we can learn from this study is that endurance training has the highest negative effect on power gains. If you are an Olympic weightlifter or do any other sports for which power is important, then you should avoid cardio as much as possible. (Side note: Power sports are those in which you have to do strong, fast movements. In contrast to the widespread belief, powerlifting is NOT a power sport because you can't lift very heavy weight fast.)

 

The more endurance training you do, the less strength you gain. However, the interference between endurance and resistance training is a local process. For this reason, running for instance, doesn’t affect your upper body strength gains (except when running makes you so tired, that you can lift properly or don't eat enough so that your body uses muscle as fuel). However, if you want to gain lower body strength, you should ideally choose a form of cardio that doesn’t involve your legs; arm ergometer for example.

 

Also, if you want to maximize your gains, you should perform your endurance and resistance training in different training sessions. In an ideal case, on different days. The worst thing you can do is train legs and do treadmill running straight after your leg workout!

 

If you are interested in muscle size gain (muscle hypertrophy), then I have good news for you. Muscle hypertrophy is more related to strength than it is to power. For this reason, I expect a similar or maybe even less interference between endurance training and muscle gain compared to endurance training and strength gain. However, the guidelines I have given above for performing cardio and strength training on different days and using the muscle groups you don't need to grow for cardio still apply.

 

---

26 Trendy Pastel Nail Designs Perfect for Any Season

 

Pastel nail art offers a beautiful way to refresh your style with soft, soothing colors. These gentle shades create a clean and modern look that feels both timeless and versatile, making them a great choice no matter the season.

 

From minimal designs to more intricate patterns, pastel tones allow endless creativity while still keeping things elegant and wearable. Their light and airy appearance adds charm without feeling overwhelming.

 

To help spark your creativity, we’ve curated 26 pastel nail art ideas that suit different moods and personal styles. Whether you prefer something simple or eye-catching, there’s a design here worth trying.

 

Scroll on and discover lovely pastel nail inspirations that can instantly elevate your next manicure.

 

Soft Leaf Tips

Pastel nail art ideas get a refined twist with this sheer pink manicure, detailed with airy botanical lines in white and hints of mint green.

Pastel Plant Design

For a simple yet stylish look, these pastel nail art ideas mix soft greens and neutral tones with a delicate hand-drawn leaf for subtle sophistication.

Baby pink polka dots

These pastel nail art ideas feature a soft baby pink base topped with perfectly spaced white polka dots for a sweet, timeless design.

Pastel Stripe Nails

Pastel nail art ideas go crisp and cool with this pale blue polish and triple-stripe detailing, giving preppy vibes with a glossy, refined finish.

Minimal Pastel Lines

Pastel nail art ideas go minimal with this soft-toned palette—featuring blush, ivory, and muted white accented by simple, hand-drawn linear details.

Mint Floral Nails

These pastel nail art ideas showcase soft mint green paired with translucent floral accents, creating a fresh, botanical look that’s light, clean, and uplifting.

Sheer Peach Ombre

Pastel nail art ideas shine here with sheer gradients of peach and soft coral, finished with a barely-there sparkle—perfect for an airy, elegant look.

Lavender Daisy Nails

Bring the garden to your fingertips with these pastel nail art ideas—lavender nails paired with bold daisy florals for a whimsical, statement-ready design.

Dreamy Ombre Tips

This pastel nail art idea creates a smooth rainbow gradient across each nail, complete with minimalist white curves for a gentle and artistic finish.

Split Tone Tips

Turn up the charm with these pastel nail art ideas that use clean-cut color blocking in sorbet shades for a look that’s playful but polished.

Peach Swirl Design

For a fresh spin on pastel nail art ideas, this design features clean swirls in white and mint over a glossy peach canvas, blending charm with clarity.

Peachy Love Nails

Perfect for everyday charm, this pastel nail art idea uses a peachy pink backdrop with dainty heart details for a modern, romantic finish.

Lace-Tipped Blue

Add a touch of vintage glam to your pastel nail art ideas with these baby blue nails, edged with fine white lace motifs for a luxe yet wearable finish.

Lilac Star Dust

For a soft yet striking look, this pastel nail art idea features a lilac base with shimmering silver constellation designs that add a dreamy, ethereal finish.

Sunset Sorbet Nails

Ideal for a light, seasonal update, this pastel nail art idea combines creamy pink with a lemony ombré for a warm, sunlit vibe.

Soft Spectrum Nails

Add playful color to your look with this pastel nail art idea—each nail displays a light-as-air rainbow gradient that’s cheerful and eye-catching.

Mint Dot Design

This pastel nail art idea features soft sage green and cream tones accented by delicate dotted patterns for a look that’s both playful and polished.

Blossom Petal Tips

One of the most graceful pastel nail art ideas, this set features soft blush tones paired with dainty white floral accents for a serene, feminine finish.

Lavender Mint Duo

A flawless combo of soft purple and pale green makes this pastel nail art idea a go-to for anyone craving fresh, spring-inspired color contrasts.

Soft pastel green French tips

This pastel nail art idea delivers a breath of fresh style, thanks to smooth mint polish and an ultra-thin white border that adds subtle contrast.

Warm Neutral Ombré

A delicate ombré transition from pale peach to vanilla cream gives this pastel nail art idea a luminous, low-key elegance that’s perfect for any season.

Pastel Geometry Chic

For fans of abstract design, this pastel nail art idea pairs soft purple polish with sleek white lines in asymmetrical patterns for a fresh, artistic look.

Pastel Sculpted Waves

Elevate your manicure with this pastel nail art idea featuring sculpted ridges in cotton candy pink and soft lilac, forming elegant, wave-like textures.

Golden Pastel Luxe

Pastel nail art ideas get an upscale twist with this peach-to-ivory fade, elevated by glittering gold flakes and gem-lined cuticles.

Blue Floral Elegance

Delicate hand-painted florals bloom across a soft blue base, bringing this pastel nail art idea to life with springtime charm.

Pastel Garden Art

This pastel nail art idea blends elegant florals and intricate line leaf patterns for a fresh, nature-loving aesthetic.