As millions set health goals for 2026, one of the most powerful interventions rarely makes the list: social connection. Data from the World Health Organization shows that staying connected reduces inflammation, improves mental health, and helps prevent early death, while isolation significantly increases dementia risk. From an ancestral health perspective, this makes sense: we evolved living in close-knit tribes, not in isolation behind screens. Our biology expects regular, meaningful human contact. The practical application is to pair social time with other healthy habits you're already building. A weekly walk with a friend, a standing workout class, or regular shared meals can reinforce both your fitness goals and your need for connection. As you plan your resolutions this year, consider that the people you spend time with may matter as much as the food you eat or the exercise you do.

Coffee contains high levels of antioxidants and bioactive compounds, such as phenolic acids, which studies suggest may be responsible for its health-boosting effects. However, other lesser-known compounds lurking in coffee aren’t as beneficial, and some may actually be harmful to your health. While scientists have identified trace amounts of various compounds in coffee, the levels detected in research are generally low and do not pose significant health risks to most people. That said, the choices you make about the type of coffee you buy and how you store, prepare, and drink it can further reduce these trace substances. Mycotoxins From Mold Improper storage of coffee can lead to mold growth and the formation of mycotoxins, which, in high amounts, may affect kidney function and increase cancer risk. In one study, researchers found 29 different mycotoxins in 48 coffee and chicory samples they tested. Overall, most research has shown that coffee contains low levels of mycotoxins, and scientists have found that roasting can further reduce these levels, so the overall risk for most coffee drinkers is low. People with compromised immune systems may be more sensitive to environmental toxins, such as mycotoxins, making this the compound category that warrants the most attention for vulnerable populations. Pesticide Residues In a September study, scientists analyzed nearly 900 coffee samples sold in Egypt for 126 pesticides and found that 21 percent of the roasted samples contained pesticide residues. Espresso and traditional Turkish coffee brewing methods reduced pesticide residues, the scientists noted, with espresso methods generally being more effective. Despite the findings, the researchers’ risk assessments revealed that the health risks from pesticide exposure through coffee consumption are low.

We've known for years that sleep matters, but new data from Oregon Health & Science University makes the stakes even clearer. Researchers found that insufficient sleep (fewer than seven hours per night) was significantly associated with shorter life expectancy, second only to smoking in its impact on mortality when controlling for diet, physical activity, and other traditional health behaviors. The relationship held across diverse populations regardless of income level, access to healthcare, or geographic location, suggesting that sleep insufficiency affects longevity in a fundamental way. It's essential to note that sleeping fewer than seven hours isn't always about dedicating insufficient time to rest. Many people struggle with sleep because of a disrupted stress response system and dysregulated HPA axis, which keeps the nervous system in a state of hyperarousal even when you're exhausted.

Your feet are incredibly sophisticated machines. 200,000 nerve endings. 26 bones. 33 joints. Over 100 muscles, tendons, and ligaments working together. They're designed to be shock absorbers, stabilizers, and your primary sensory connection to the world around you. But modern shoes - with their cushioned soles, narrow toe boxes, elevated heels, and "arch support" - are weakening them. And weak feet don't just cause foot pain... They're connected to a cascade of problems throughout your entire body. Barefoot feet maintain their natural shape - toes spread, bones aligned. High heels (and most modern shoes) compress everything, forcing your toes into unnatural positions and throwing off your entire skeletal alignment. Which got me thinking... Weak feet may = shorter lifespan I know that sounds kind of crazy, but hear me out. There's research showing that people who can't balance on one leg for 10 seconds have an 84% higher risk of death within the next decade (PMID: 35728834). And what determines your ability to balance? Your feet. Specifically, your toe strength. Studies show that older adults who fall have significantly weaker toe flexor strength than those who don't — and fallers displayed 21% less hallux (big toe) strength and 19% less lesser toe strength compared to non-fallers (PMID: 19751956). Falls are the leading cause of injury-related death in older adults, with over 38,000 deaths per year in the US alone (PMID: 37651272). But here's what you need to understand... This isn't just about preventing falls when you're 75. The weakness is building NOW. Research shows that toe flexor strength decreases by 27-32% as we age compared to younger adults (PMID: 17207439). It’s literally sarcopenia happening in your feet! And guess what accelerates this? Modern footwear. Plus, during winter, most of us spend even MORE time in thick, cushioned boots and shoes. We're indoors more. We're wearing socks and slippers constantly. Our feet get zero stimulation, zero challenge, zero opportunity to do what they evolved to do.