You’ve probably heard it a thousand times: “Eat your protein!” But have you ever wondered why it’s such a big deal? 👉 Protein is the building block for healthy hormones, enzymes, immune cells, and neurotransmitters — basically, it’s essential for your body to function at its best. 👉Protein is especially important as we age as it helps protect against sarcopenia (the loss of muscle mass due to aging) When you eat more protein, you’ll notice: ✅ You stay fuller for longer ✅ Cravings start to fade ✅ You naturally eat less ultra-processed food In short, it’s one of the easiest ways to make healthy eating feel effortless. 🌟 What the research says: Increasing your protein intake by about 50% can: 💪 Boost metabolism and calorie burn (thermogenesis) 🔥 Help preserve lean muscle while losing fat 🩸 Improve blood sugar balance and insulin sensitivity 🧠 Support immune and brain health 🥩 How to get started: First, find your baseline. The average woman gets around 69 grams of protein per day, and the average man about 96 grams — both lower than ideal. Try increasing your intake by 50% to start. That’s about +35 grams for women and +48 grams for men. Here’s how to make it simple: ➡️ Add a protein shake between meals (about 20 grams). ➡️ Slightly increase your protein portions at lunch and dinner. Before long, you’ll notice: fewer cravings, steadier energy, and visible changes in your body composition. ⚖️ Quick Protein Guide: - Chicken breast (4 oz): 20–25 g - Egg: 6 g - Steak (4 oz): 25–30 g - Tuna (3 oz): 24 g - Hamburger patty (4 oz): 25–30 g - Protein shake (1 scoop): 15–20 g - Collagen powder (1 scoop): 15–20 g

Recent research shows that irritation in the gut can send signals to the brain and change your mood (Hopkins Medicine, 2025). A study published in Nature (2025) found that people with depression had lower gut bacterial diversity and higher levels of bacteria linked to inflammation — suggesting a connection between gut imbalance and depressive symptoms. Researchers at Stanford Medicine (2025) also explained that communication between the gut and the brain — through the vagus nerve and chemical substances produced by gut bacteria — can affect conditions such as anxiety, long COVID, and Parkinson’s disease. These studies show that keeping your gut healthy is essential for your emotional and mental well-being. How do gut bacteria influence mood and brain function?

There is no question that the epidemic of chronic health issues we are currently facing correlates with the increase in sugar consumption (and seed oils). In other words, in order to regain our health, we need to address this issue. What I mean by sugar is refined sugar, like corn sugar, high fructose corn syrup, and white sugar. These sugars are the worst because they wreak havoc on your body in several ways. First, sugar affects your immune system. When you consume sugar, your white blood cell activity is reduced for the next 2 weeks, making you more prone to infections and illnesses. Have you ever wondered why the flu season is at its worse after the holidays? Second, sugar depletes your body of vitamin D, which, again, increases your risk of infections and other health issues, as vitamin D performs more than 100 functions in the body. In addition, sugar also depletes magnesium and calcium. Third, sugar consumption increases your appetite by about 400-500 more calories a day! So, sugar by itself leads to weight gain and, indirectly, increases your appetite. Therefore, make every effort possible to cut out sugar completely. On the other side, natural options are dates, coconut sugar, maple syrup, allulose, and stevia. These are good in moderation!

Recent research shows that during deep non-REM sleep, your brain stays partly active and removes waste through the glymphatic system. This system, which depends on brain cells called glial cells, helps clear waste and toxins, including proteins that, for example, can build up and are associated with Alzheimer’s disease. As reported in Nature Communications and highlighted by Economic Times (2025), lifestyle habits can support this cleaning process and improve brain health. All of the following habits can boost your brain’s nightly cleaning. Which one do you find hardest to maintain?

Getting sunlight within 30 minutes after waking up helps your body recognize it’s daytime — making it easier to fall asleep at night and wake up feeling refreshed. Even just 10 minutes of morning light can make a big difference for both adults and children. My name is Priscila Stagliorio. I’m a pediatrician from Brazil, currently working in the U.S. as a Patient Advocate with Dr. Serge. I’m not practicing medicine here, but I love using my medical background to guide and support people on their wellness journey—mind, body, and spirit. Better Sleep Habits for Everyone: Avoid sugary foods and caffeine at least 2 to 3 hours before bedtime. Sugar spikes energy levels, while caffeine blocks melatonin and delays sleep onset. Turn off screens about 1 hour before bed (or earlier if possible). Blue light delays melatonin production and keeps the brain alert longer. Keep electronics out of the bedroom whenever possible — TVs, tablets, and phones can interfere with sleep quality for all ages. Start your bedtime routine about 45 to 60 minutes before sleep. Repeating calming steps each night — like a bath or shower, dim lights, quiet reading, or gentle stretching — helps your body slow down and recognize it’s time to rest. Limit fluids about 30 to 45 minutes before bed. This helps prevent waking up during the night to use the bathroom. Keep the room cool, dark, and quiet. The ideal temperature is around 68 to 72°F (20 to 22°C). End the day with connection and calm, ideally during the last 10 to 15 minutes before sleep. A few minutes of gratitude, gentle conversation, prayer, or mindfulness help lower stress and prepare the body and mind for deep, peaceful rest. Let’s Connect 💬 What’s your biggest sleep challenge right now — yours or your child’s? Which topic would you like me to explore next time?