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November 5, 2026
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Good morning!
I’ve been through a lot of dietary trials and tribulations over the years, and one lesson I use daily is that maintaining balanced blood sugar makes a dramatic difference in my energy levels, appetite, cravings, mood, and more.
Read on for research on an underappreciated nutrient that supports blood sugar and comes with brain benefits, too.
I’ve also got:
- My favorite resources for understanding hunger cues and meeting them in a healthy way.
- A guide to finally understanding what protein really does in the body.
—Ailsa Cowell, M.S., health editor
Love the long game? Share this with a friend who cares about health.
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A little-known nutrient for blood sugar & brain health
If you’ve ever heard of resveratrol, it was probably in the context of someone explaining why red wine is “good for you,” and oh, how I wish it really were. While that’s not actually the best way to get it, research shows it has some powerful metabolic and brain benefits:
- Healthy blood sugar regulation: Some studies found improvements in glycemic control, particularly in people with type 2 diabetes.¹
- Oxidative stress and inflammation: Resveratrol may help counter these processes, which are associated with metabolic dysfunction.¹
- Pancreatic beta-cell function: Preliminary research suggests resveratrol may help protect the cells responsible for producing insulin.¹
- Brain health: Taking resveratrol daily for a year led to significant improvements in overall cognitive performance, and it’s also been found to improve blood flow to the brain. 2,3
Is resveratrol a magic bullet for blood sugar and brain health? Hard no, because nothing is. But it’s certainly a nutrient worth getting more of for healthy aging.
Read more on this little-known nutrient for blood sugar & brain health.
+Eat, drink, & be merry
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Elevate your whole-body wellness routine
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Red light products are popping up everywhere, but there’s a big difference between simply seeing it and getting proven health benefits—that’s where red + near-infrared come in. Sunlighten’s Amplify RED was designed specifically around how light and heat are delivered to the body:
- Full-body red + near-infrared: Light is purposefully integrated throughout the sauna around how it reaches the body.
- Four layers of energy: Red + near-infrared, patented far infrared, full-spectrum infrared and CELLIANT® infrared fiber.
- Therapeutic far infrared: Sunlighten's patented far infrared technology delivers 99% emissive infrared energy.
- Higher heat: Full-spectrum infrared provides greater heat intensity, reaching up to 170°F under appropriate conditions.
- Flexible experience: The red + near-infrared and heaters can be used independently or together.
Amplify RED surrounds the body with a complete light-and-heat wellness experience. It's not a sauna with a red light panel added inside. Keeping the light close matters. Where it’s positioned matters. And how much light reaches the body matters.
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 Image by Hernandez & Sorokina | Stocksy |
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A healthy appetite is nothing to be ashamed of (despite what those of us growing up in the 90s were taught). There’s also nothing wrong with enjoying foods that feel like a treat here and there! That being said, struggling with food noise can add a lot to the mental load for some people and complicate our relationship with food, so it’s important to understand our true hunger cues, what causes cravings, and how to honor what our bodies really need to function their best.
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The sauna that thought of everything
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Sunlighten’s Amplify RED sauna brings red + near-infrared, therapeutic far infrared and full-spectrum infrared heat together in one cabin. Available for 2, 3, or 4 people, with chromotherapy lighting, premium sound, and sustainably sourced, non-toxic solid wood framing, it’s a daily health habit you can feel great about.
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The real reason protein is good for you
Protein is trendy, I know, but there’s a real scientific reason it’s so impactful. Here’s what it’s actually doing for your health and body composition:
- Protein is made of amino acids. Certain amino acids, like leucine, act as muscle-creating switches, turning on a process called muscle protein synthesis.
- Amino acids also help grow and rebuild muscle by patching up the microscopic tears that occur from activities like strength training. Muscle is a highly metabolically active tissue, burning more energy at rest than fat or bone, and it acts as an endocrine organ that regulates blood sugar by taking up 80% of what’s in the bloodstream.⁴
- Protein also has a “high thermic effect of food,” meaning it boosts our metabolic rate by 15-30%, versus 5-10% of carbohydrates and 0-3% of fat. Simply eating more protein makes the body burn more energy.⁵
Protein is more than just a passing trend; it’s an essential part of a balanced diet rich in fiber, healthy fats, complex carbohydrates, and a variety of colorful foods for micronutrients.
+Eat up, buttercup
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Ailsa Cowell, M.S.
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Health Editor
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Just a heads-up: Everything in this newsletter is for general info only—not medical advice. We always recommend checking in with a healthcare professional before making any health decisions. Our product picks and reviews reflect our editors’ opinions unless we say otherwise. We sometimes link to other sites, but we’re not responsible for their content.
*These statements haven’t been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. |
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