Happy Tuesday! We’re digging into what to look for in nut butters, the benefits of yogurt and creatine, and more.

In today’s newsletter:

🥜🚫 Sneaky ingredients & additives to avoid in peanut butter and nut butters, plus the healthiest brands to look for.

🏋️✨ New study reveals strength training has a significant role in alleviating depression and its symptoms.

💡🧠 New study suggests creatine can help combat sleep deprivation's mental fog, boost brain power, and keep energy levels steady.

🥄💡 FDA approves health claim that eating at least 2 cups of yogurt per week can help reduce Type 2 Diabetes risk, but that it’s still important to avoid yogurts with lots of added sugar.

🛏️🛏️ Survey suggests couples who sleep in separate beds report better sleep, but may lower relationship happiness. It could be a good temporary solution for couples struggling with snoring or conflicting sleep/wake schedules.

Feeling the jittery aftermath of your morning coffee?

You're not alone.

Fortunately, there are effective ways to enjoy your daily caffeine fix and its benefits, while minimizing its drawbacks:

🥣 Food First: Never face caffeine on an empty stomach. A little food buffer can soften caffeine's punch, reducing anxiety and heart palpitations.

💦 Stay Hydrated: Water is your best friend. Drink a glass before your coffee to dilute caffeine's impact and maintain hydration.

⏰ Timely Intake: Limit caffeine consumption to the early part of your day to avoid sleep disruption. Aim to have your last cup by 1 p.m.

📉 Moderation is Key: Stick to 200-300 mg of caffeine daily (about 2-3 cups of coffee) to keep your heart rate and anxiety in check.

😴 Sleep Matters: Prioritize quality sleep to reduce your dependence on caffeine. It's about recharging naturally!

🍌 Smart Snacking: Post-caffeine snacks like bananas or almonds can help stabilize your system, countering potential dehydration and jitteriness caused by coffee.

With these mindful strategies, you can harness coffee’s caffeine benefits without the downsides!

💡 Click here to explore more tips on optimizing caffeine intake. 💡

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👋 Have a great rest of your week, and we’ll be back in your inbox with more health hacks on Friday!