2022-09-01 Womens Health

LOW HOW TO
ELEVATE
IMPACT EVERY(!)
HIGH MORNING
INTENSITY
Meet The Very KEKE
Effective Workout PALMER’S
You Can Do “Nothing Halfway”
Approach To Life
In Your Socks
( FOR REAL! )
HEALTH REPORT
This Can What You
5 MINUTE
BEAUTY RITUAL
Is a Legit
Eat Cause
Sensitive Skin?
Health
Enhancer
Sometimes
it’s the little things
that make
the biggest difference.
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SEPTEMBER 2022
O N TH E COVE R
75
ELEVATE EVERY
MORNING
We created a plan for
any a.m., truly.
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Alo jacket and ELAYNA BACHMAN FOR ART DEPARTMENT USING CHANEL, MANICURE: CARLA KAY FOR CLOUTIER REMIX
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21 CAN WHAT YOU EAT CAUSE SENSITIVE SKIN? Find out the truth about food intolerances
and the surprising ways your overall eating routine affects your glow. 59 THIS 5 MINUTE
BEAUTY RITUAL IS A LEGIT HEALTH ENHANCER FYI: Those influencers raving about lym-
phatic drainage are actually onto something. And we’ve got your guide to boosting this internal
system for improved well-being. 82 KEKE PALMER The actor shares the life-changing habits
that help her go all in, all the time. 96 LOW IMPACT, HIGH INTENSITY Name a better fitness
combo. We’ll wait. Your body (and your gains) will love this slider-focused workout.
2 / W O M E N ’ S H E A LT H SEPTEMBER 2022
HEALTHIER-LOOKING
SKIN IN JUST 14 DAYS
*
SEPTEMBER 2022
AL S O I N TH I S I S S U E
47
STRONG START
Early eats are the
best part of the day
with these recipes.
LAURA MURRAY, FOOD STYLING: REBECCA JURKEVICH, PROP STYLING: CARLA GONZALEZ-HART
PHOTOGRAPHED BY DJENEBA
ADUAYOM. Fashion director: Kristen
Saladino. Hair: Ricardo Roberts.
Makeup: Jordana David. Manicure:
Temeka Jackson. Set design: Dani-
elle Von Braun. Staud top and shorts,
staud.clothing; Soko earrings, shop
soko.com, Keke’s own bracelets.
SECTIONS
6 ADVISORS 8 LIZ’S LETTER 11 WARM UP
21 BEAUTY 33 FITNESS 47 FOOD 59 HEALTH
69 MIND 75 FEATURES 112 BREAKTHROUGH
Women’s Health Vol. 19, No. 6 (ISSN 0884‑7355) is published monthly except combined issues in January/February, May/June, and July/August, by Hearst, at 300 W. 57th St., New York, NY 10019. Steven R. Swartz, President &
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TELL
THEM THEY
ACTUALLY
LOOK
GREAT
CHEW IT
BEFORE
YOU DO IT
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EDITOR-IN-CHIEF SVP, GROUP PUBLISHING DIRECTOR
A DV I S O RY B OA R D
LIZ PLOSSER NANCY BERGER
CARDIOLOGY
EXECUTIVE EDITOR EXECUTIVE DIGITAL DIRECTOR SVP, PUBLISHING DIRECTOR Jack Essig
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dermatology at Mount Sinai Hospital in SENIOR HEALTH EDITOR Jackie Lam Margot Becker Giblin
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Psychology; author of Dr. Chloe’s DEPUTY BRANDS DIRECTOR Chloe O’Brien EXECUTIVE DIRECTOR, CONTENT SERVICES Shelley Meeks
10 Commandments of Dating
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Licensed marriage and family PORTUGAL / SOUTH AFRICA / SPAIN / TAIWAN / UNITED KINGDOM / UNITED STATES
therapist; cofounder, Parks & Powers
Psychotherapy; core faculty, Antioch
University Seattle
Willa’s sunrise
licks, and my
morning routine,
are back on track.
Recently, my
two-year-old
Berner, Willa,
went to the
country for
dog camp.
On the first morning at home with-
out her, I not only overslept but also
skipped my morning kettlebell
sweat, completely forgot about my
go-to mindfulness activity (texting
a gratitude list to two friends), and
arrived at my first Zoom meeting in
a hoodie and with unbrushed hair.
As the resident Morning Expert
around here—I even wrote a book
about making the most of your
earliest hours of the day!—I was a Whether you’re already crushing It’s totally motivating to watch
bit shaken by my capacity for utter mornings or are determined to her in action. But I’m equally
a.m. chaos when just one variable finally own yours, we’ve got an a.m. inspired by how she prioritizes
was changed. But it was also illumi- playbook for every type of morning behind-the-scenes replenishing in
nating. For example: My clear eyes person, well, under the sun, start- the form of Reiki, Pilates, furry
proved how much my body benefit- ing on page 75. slippers, and saying no when some-
ed from the extra hour of sleep. The I’m rebranding the occasional thing feels like too much. She
world kept spinning even without Own Your sleep-in day as a “precharge,” in- shares all about her personal bal-
my documenting my workout to Morning spired by our cover star, the actor ancing act on page 82.
$22, amazon.com
IG Stories. (Ha!) And that digital and musician Keke Palmer. I spent I’m taking these lessons into my
gratitude list? I made up for it by time with her at our cover shoot in month: more quiet moments so
focusing on thanking people who California earlier this year and can the world gets the Best Liz Ever. I
crossed my path IRL that day. attest that her commitment to going can’t wait for you to find your own
I’d gotten so good at my carefully exuberantly all in on whatever she life lessons in our stories.
calibrated morning hustle that I’d is doing—talking with a journalist,
developed blind spots for places I dancing as a photographer snaps LIZ PLOSSER
could level up…which, for me, meant pics, focusing on finding the perfect EDITOR-IN-CHIEF
going a little easier on myself. song on her phone—is unwavering. @lizplosser
COURTESY OF LIZ PLOSSER (2)
LET’S GO!
My family trips to Walt Disney World are some of my favorite memories. One lucky reader is about to
make their own with our four-night vacation to enjoy the resort’s 50th Anniversary celebration,
including round-trip airfare to Orlando, park tickets, plus a $500 gift card. To enter the sweepstakes,
go to WomensHealthMag.com/HappyPlace, and see page 43 for rules.
©2022 PURE LEAF logo ® is a registered trademark of the Unilever Group of Companies used under license.
LT H •
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EN’S
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Puppy Love
You don’t need another reason to snuggle your pup, but
here’s one anyway.…Dogs can help heal anxious attach-
ment, says Jenni Skyler, PhD, a licensed marriage and
family therapist and director of The Intimacy Institute.
This issue often stems from ruptured intimacy in
childhood, like when a primary caregiver is emotionally
absent, resulting in a connection-hungry, sometimes-
needy adult. That’s where Lassie’s enthusiastic and
everlasting affection comes in. Because dogs are uncon-
ditionally loving, they will always be there, says Skyler.
(How many times have you come home to find Fido
bursting with excitement to see you? Exactly.) Basically,
there’s no risk of a heart-crushing rejection. If you call
out to a dog, you can rest easy knowing they’ll come
running even when life gets, well, ruff. (Had to!)
By Madeline Howard
Give Yourself an Antibody Boost

A new fact to add to your fitness motivation arsenal: Exercising after receiving a vaccine increases antibod-
ies, per new research from Iowa State University. Ninety minutes of light to moderate exercise (like a walk or
BRAT CO/STOCKSY UNITED
bike ride—any activity that keeps your heart rate elevated to 120–140 bpm) after a flu or COVID-19 vaccine
shot is the sweet spot, says lead researcher Marian Kohut, PhD, a professor of kinesiology at Iowa State Uni-
versity. A host of metabolic and neuroendocrine changes integrated into the immune system happen with
this kind of exercise, which may explain the phenomenon. Double-duty sweat? Sign us up. —Jennifer Nied
SEPTEMBER 2022 W O M E N ’ S H E A LT H / 1 1
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Strength
Look too tough?
Try with legs bent,
3
shins parallel to
floor. You’ll still
in Stillness
fire up your core!
When was the last time you slowed to a stop in

your workout? We don’t mean a rest break.
Pausing—on purpose—to hold an isometric exercise
(a static contraction) can help “build muscle,
balance, and range of motion,” says Jacqueline
Kasen, CPT. Plus, isos fine-tune form.
4
1
Add in kettlebells,
dumbbells, or
resistance bands for
an extra challenge. Head to heel should be
a straight line, parallel
to floor. Flex foot to
maintain tension.
2 Flat feet light up If you’re ready to hold tight, add Kasen’s favorite isometric
the hammies. To exercises to your routine. Do three or four rounds of 30- to
target glutes, lift 45-second holds as a warm-up, or sprinkle the body-weight
toes and shift
weight to heels. positions in during a run. Pro tip: As soon as you get shaky
and feel your form collapsing, go ahead and switch positions.
TYLER JOE, STYLING: DANIELLE FLUM, HAIR AND MAKEUP: KAYLA JO FOR ART DEPARTMENT USING
DIOR BEAUTY, P.E NATION SPORTS BRA, ONZIE LEGGINGS, ON SNEAKERS; GETTY IMAGES (ICON)
1. BENT-OVER ROW Stand with feet hip-width apart and
hinge forward with a flat back. Bend elbows and extend fore-
arms behind you until they’re in line with your back.
2. GLUTE BRIDGE Lie faceup on floor with arms along sides,
knees bent, and feet planted. Raise hips and keep a straight
line from shoulders to knees.
3. TEASER From a seated position on the floor, lean your up-
per body back to a 45-degree angle, raise your straight legs to
45-degree angle, and extend your arms toward your knees.
4. SINGLE-LEG AIRPLANE Stand with feet hip-width apart.
Hinge at waist as you lift one leg back. Repeat on other side.
—Jennifer Nied
Challenge, Accepted
In a world of exercise apps and tech-savvy equipment, the simple magic of a fitness challenge is gaining steam. The reason for its popu-
larity is grounded in science—motivational theory, to be exact, says Lennie Waite, PhD, a former Olympic athlete and a sport psychology
consultant. That intangible oomph that has you jumping out of bed is made up of three components: effort, intensity, and drive. People
often lack the tools and mindset to kick-start their motivation, so taking on an external challenge plays into that trifecta, says Waite.
By supplying a road map to a desired end goal, like finishing a half-marathon or completing a pullup, a clearly charted challenge provides
the incentive to put in effort while the daily goals built into the framework ensure consistency. But remember, being in challenge mode
all day, every day is a recipe for burnout. Once you’ve completed your program, take a beat to recover, then repurpose those newly nailed
dumbbell snatches or mile splits into your routine so you build on that foundation. The real victory, right? —Madeline Howard
1 2 / W O M E N ’ S H E A LT H SEPTEMBER 2022
YOU could
share
one with
A
friend.
I mean, I wouldn’t,
But you could.
HUNGRY? SCAN ME
LIVE A LITTLE NUTTY™

©2022 Justin’s, LLC
Serving Suggestion
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st,
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roo king nd.
ushot tal nic ki
Cool Caps
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uid re n oge
Liq t we’ lucin
bu e hal
th
A mainstay of Eastern healing practices for millennia, Functional Fare
adaptogenic mushrooms are now popping up in
WH WENT FORAGING.
lattes, energy bars, you name it. WH finds out if the MEET THE BEST FUNGI-
potential benefits support the price tag. FUELED BUYS THAT ALSO
By Samantha MacAvoy OFFER TOP TASTE.
Adaptogens are herbs, roots, and mushrooms used in Chinese BRAIN BOOSTER
and Ayurvedic medicine that are thought to help your body The chocolaty bar
“adapt” to physical, chemical, and biological stressors tastes like an extra-
(think: exercise, pollution, anxiety). And mushrooms in chewy brownie with
particular can now be found in everything from trail mix delightful crispies in
to ice cream. “Adaptogenic mushrooms may support every bite. Enjoy it
quality sleep, reduce feelings of fatigue, calm the ner- during a focus break
vous system, and help muscle healing after intense for a hit of lion’s mane
physical activity,” says Mary Ellen Phipps, RDN, powder plus protein.
author of The Easy Diabetes Desserts Cookbook. Mosh Chocolate
Each type offers a different perk: Lion’s mane Crunch, $40 for 12-
may be important in achieving neurocognitive pack, moshlife.com
benefits, while cordyceps has antioxidant po-
tential, per research. Other research suggests HEARTY HANDFUL
reishi promotes relaxation, chaga boasts Carry this smoky,
anti-inflammatory properties, and turkey spiced snack mix in-
tail might even protect against the flu. fused with inflamma-
More studies are needed, but these tion-fighting chaga and
preliminary findings—plus fungi’s stamina-supporting
long history as a natural healer—are
cordyceps for any-
time tummy rumbles.
promising. TBH, you’ll want to
Ingredients such as
snack on the ’shrooms (at right)
sprouted seeds and
just for flavor alone.
roasted chickpeas
will fill you right up.
Toodaloo Smoke
Show, $39 for 4,
toodaloo.com
CALMING CUP
Sip on reishi and
chaga powders—
paired with premium
’SHROOM SAFELY ground coffee—first
thing in the morning
While most people can enjoy these eats no for a splash of zen in
your cup. The smooth
problem, Phipps recommends talking to blend is delish enough
your doc before tasting if you are pregnant or to replace your go-to!
breastfeeding or have a condition such as Wunderground Hocus
Pocus Ground Coffee,
low blood pressure. Safety first! $22, wunderground
coffee.com
KEVIN CREMENS; GETTY IMAGES (ICON)
SEPTEMBER 2022
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Join the
Dark Side
By Lindsay Geller
Hold the
Phone
If a device is the third
You already know exposure to blue light wheel on date night, you’ve
from a screen is detrimental to dozing. Ac- been Pphubbed (a.k.a.
tually, any kind of moderate ambient light partner phone snubbing).
(i.e., enough to see by but not to read with)
may impair cardiovascular regulation at This is when you feel deject-
night and increase insulin resistance the ed because your S.O. is
spending QT with their phone
next morning compared with dimmer
instead of with you, says
light, per a Northwestern University medi-
Sonja Bröning, PhD, a cou-
cal school study. Ideas for better Zs:
ples therapist and professor
of developmental psycholo-
Mask Better Choose Bulbs Wisely Light Up Your Day gy at the MSH Medical
Tend to fall asleep with the Zee advises her patients to The flip side of this dark- School Hamburg. Pphubbing
TV on? That’s one source of sleep in greater darkness, ness stuff: It’s just as may seem relatively harm-
moderate ambient light if possible, but no need important to get more less, but it leads to increased
that inhibits glucose regu- for a pitch-black bedroom bright light during the day, attachment anxiety (feeling
lation (a risk factor for (moonlight is fine!). For particularly in the hours insecure), found a study by
heart disease, diabetes, older adults and children, before noon, says Zee. Bröning. Recharge your con-
and metabolic syndrome), who may need a night-light “That can actually help nection here:
says study coauthor Phyllis for safety reasons, choose mitigate some of the effects DON’T ICE YOUR
Zee, MD. Hallway light is an amber-colored one of light in the evening,” she PERSON OUT
another common type that and place it on or near the says. “More sunshine dur-
may be unavoidable for floor. They’ll still be able ing the day will enhance Start small by using your
apartment dwellers. Zee’s to see, but the light likely your sleep and improve phone in the presence of
simple fix: a well-fitted eye won’t reach their eyes alertness.” Another reason your partner only when you
mask or blackout curtains. mid-slumber, says Zee. to be a morning person… really need to, like in a family
LUX
or work emergency. Other-
wise, put your phone away
(ahem, not on the dinner ta-
ble). Its mere presence can
The measurement unit for light used in change the atmosphere,
Zee’s study. Participants slept overnight says Bröning.
in a room with 100 lux (moderate light),
then in one with less than 3 lux (dim light). CREATE TRUE
Compare that with average office lighting, NO-PHONE ZONES
which ranges from 300 to 500 lux. Bright! “Lay out rituals, boundaries,
and expectations,” says
Bröning. Decide together:
When and where are phones
allowed? What’s a solid rea-
son to text someone during
dinner? Once you’ve got a
Choice Control
plan, stick to it. Out of hand,
TODD KOROL/STOCKSY UNITED; GETTY IMAGES (ICONS)
out of mind!
OWN UP TO YOUR
There’s a new kid on the nonhormonal–birth control block: Phexxi, the first to be ONLINE ACTIVITY
approved by the FDA in more than a decade. The use-as-needed gel maintains Secure couples are transpar-
normal pH levels, making “the vaginal environment less hospitable to sperm” ent about why they’re on
when applied up to an hour before sex, says Rachel Urrutia, MD, an assistant their phones in the first
place, Bröning says. This
professor in the obstetrics and gynecology department at the University of way, there’s no reason to sus-
North Carolina Medical School. Used perfectly, Phexxi has 93 percent efficacy. pect shady behavior. Need to
But who’s perfect? Realistically, the rate is closer to 86 percent—comparable make a call? Let your S.O.
know it’ll just be a minute.
to condoms. No shade to the traditional stuff (Pills, rings, injections, and IUDs), —Sarah Felbin
but more options ensure the choice is truly yours. —Aryelle Siclait
W O M E N ’ S H E A LT H / 1 5
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Think of
Scraps to Riches
composting as
the OG food
processor.
Composting is the most direct way you can impact climate change, says Shawn Garcia,
former director of the Lower East Side Composting Project and Democratic district leader in
New York. Why? Doing so can reduce food waste, limit methane gas emissions, help grow
plants, and even give back to the community. Benefits big and small abound, but getting
started can be daunting. How to turn trash into a new kind of treasure, wherever you live…
By Madeline Howard Photographed by Jeffrey Westbrook
WORM YOUR HARNESS DROP OFF

WAY IN PLANT POWER YOUR DEBRIS
The little slimy Once you’ve If you have com-
guys eat your left- made your compost to spare, find
SUBURBAN SETTING
overs, converting post, amp up the a local drop-off

that waste into health of your center. (Check
finished compost, garden by creating with your city or
says Garcia. Order a an enriched soil- town council to lo-
pound of worms on- compost mix, says cate yours and get
line, then put them environmental sci- involved.) Store
in a plastic contain- entist Laura Young, your compost in
er (outside) with a sustainability a small bin, then
moist cardboard or communicator. Hot drop it off on
paper. Add scraps, tip: Stir in the ’post a weekly basis.
and in a month— (get those hands
voilà!—compost. dirty!), don’t just
plop it on top.
EMBRACE PLAN(T) DIVERSIFY THE

YOUR SPACE AHEAD FERTILIZER
Lots of acres = Determine where Trees, branches,
lots of opportunity you’ll grow plants and grass are great
HOME ON THE RANGE
for composting. or crops next sea- to add, but letting

Find an open area son, then compost greenery sit on
on your land that in that place—no its own can create
sits in direct sun- need to “be tidy” a nitrate-heavy
light, Young says. with it, Young says. formula with a
Get large wooden Every few months, nutrient makeup
pallets to create an rotate and break that inhibits plant
enclosed compost up the compost/ growth. Balance it
structure, then soil mix. Ready with carbon-based
dump in your to plant? Rich soil products, like pa-
scraps as needed, is waiting. per and cardboard,
being sure to mix for a healthy mix.
it regularly.
BUY A FREEZE SUBSCRIBE TO

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STYLING: MIAKO KATOH; GETTY IMAGES (ICONS)
dump food waste in, or leftover scraps munities to pick up

but you may have in a small reusable food waste from
room for a small plastic bag and your home, says
electric composting
bin, like the Lomi
store in the freezer,
Garcia says. That
NYC councilmem-
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on your counter,
says Young.
avoiding “that
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check terms before
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E T- G O I N
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OWN YOUR
MORNING
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Early Investor PASSION PROJECT
Fran Hauser, author of Embrace the Work, Love Your Career and a financial backer for
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oldest, Anthony, 12, gets up—that time is important to me. First I drink a
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Diet causing
you to see red
on your skin?
It’s possible.
Sensitive
Subject
Online tests claim they can identify the foods
behind your complexion and health
woes—and provide a solution. Are they worth it?
Ahead, experts weigh in and offer
sound strategies for a face-first eating plan.
By April Benshosan
SABINE VILLIARD/TRUNK ARCHIVE
SEPTEMBER 2022 WO M E N ’ S H E A LT H / 2 1
You know her—that friend who swore off sugar and insists Food for
her skin has never looked better. You may roll your eyes and
reach for a tube of retinol, but don’t write her off so quickly:
Thought
What you put in your mouth can show up on your face, ac- LET’S START WITH WHAT WE KNOW
cording to research, and it’s fueling a proliferation of health sites and FOR SURE: In some cases, what you
med spas offering food “sensitivity” tests and personalized diet plans consume does have an immediate
that pledge to leave your skin smooth and blemish-free. and measurable impact on the state
These tests rely on a small blood sample, sometimes self-collected, of your skin. Take a true food allergy,
that companies claim can be used to assess your reactivity to certain for example. “When you ingest some-
foods, leaving you with a laundry list of items to slash from your eating thing you’re allergic to, the immune
routine. The promise: Banishing them from your Instacart can trans- system recognizes the offender as
form your complexion. After all, a tiny skin prick is a small price to pay something foreign because your
for clearer skin, right? body has developed immunoglobulin
We spoke to experts to get the truth about how food intolerances and E [IgE] antibodies against it,” says
allergies—as well as your diet in general—affect your complexion, and Purvi Parikh, MD, an allergist with
whether these tests are legit. Their answers might save you some blood the Allergy & Asthma Network.
(and maybe some sweat and tears too). What happens next? “The IgE
antibodies attach to mast cells,
which then release histamine and
recruit even more immune cells,”
Dr. Parikh continues. “This can
cause hives, rashes, itching, and,
in severe cases, breathing trouble,
a drop in blood pressure, nausea,
vomiting, and stomach cramps—
the symptoms of anaphylaxis.”
The severity depends on the indi-
vidual, but the number one treat-
ment is epinephrine (likely in the
form of an EpiPen).
If you suspect a food allergy is
behind your bouts of redness or
splotchiness, see a board-certified
dermatologist who specializes in
allergies and skin. And know that a
food allergy is different from a food
intolerance—more on that to come.
Are You What

You Eat?
ASIDE FROM ALLERGIES, there are
certain foods (think sugary snacks,
soda, and foods high in saturated
fat) that can exacerbate inflammato-
ry skin conditions such as rosacea
or psoriasis, experts suggest. For
people who are not affected by these
conditions, it’s less about avoiding
individual offenders than rethink-
Healthy carbs
fuel your ing which carbohydrates you fuel
workouts— your body with. Diets rich in high-
and your skin.
glycemic-index (high-GI), low-fiber
carbs such as white bread, cakes,
cookies, crackers, and most pack-
aged cereals can contribute to
breakouts. “Eating too much sugar
or high-GI foods causes an increase
in insulin and a hormone called
insulin-like growth factor 1 [IGF-1],
which leads to more sebum produc-
tion,” says Mary L. Stevenson, MD, a
dermatologist with NYU Langone
Medical Center. (Sebum is the oil-
like substance that lubricates and
protects skin; too much clogs pores
and contributes to acne.)
On the flip side, low-glycemic,
high-fiber foods like veggies, le-
gumes, whole grains, and some
nuts, as well as healthy fats and lean
proteins, can stabilize blood sugar
!
levels and prevent that spike that What’s Up,
might contribute to blemishes. (For Doc?
Thinking a true food
more specific examples, see “Glow allergy is to blame
From Within,” page 24.) But to be for your cranky
clear: A sweet treat in the context complexion? A board-
of a generally healthy, low-glycemic certified allergist can
run diagnostic tests
diet won’t cause you to erupt in
and may recommend
pimples, reminds dietitian Tamara an elimination diet
Duker Freuman, RD, CDN. to identify any poten-
tial trigger foods.
Truth Test
SO, IS THERE ANY VALUE to those
online assessments that promise to
identify the food sensitivities that antibodies your body produces in not a marker of food intolerance—if
can cause complexion meltdown? response to certain foods—if expo- anything, they’re indicators of food
Highly unlikely. First off, the term sure to gluten, for example, causes tolerance.” Adds Dr. Parikh, “There
food sensitivity is not a medical di- your IgG levels to go up, these tests are no evidence-based, validated
agnosis: You can have either a food would advise you to avoid foods con- tests for food sensitivities, and many
allergy, as described above, or a food taining gluten. The problem is, “IgG people are paying for results that are
OPPOSITE PAGE: JASON KIM/TRUNK ARCHIVE. THIS PAGE: GETTY IMAGES
intolerance. Typically, these tests antibodies are merely memory anti- questionable at best.”
use a blood sample to measure the bodies that reflect the foods you eat And let’s say you do have an
amount of immunoglobulin G (IgG) the most,” says Freuman. “They’re undiagnosed intolerance: It likely
The Soothe 1 2 3
Strategy Try a topical
hydrocortisone.
Go the DIY route. Pop an
antihistamine.
Good in your morning coffee,
Hives and rashes This type of steroid helps and in a compress on Over-the-counter options
may indicate an al- relieve inflammation and usually your skin too. Soak a soft towel such as Benadryl block
comes in cream or ointment in whole milk (the fat those havoc-wreaking,
lergy. Try one of these form. Pro tip: Put the tube in the helps soothe) and apply it itch-causing histamines.
quick-acting tips. fridge for some truly cold comfort. to your face.
Glow From
Within
won’t affect your skin. “The symp- best solution is the simplest: Eat
toms are a key differentiating factor,” foods that are high in fiber, antioxi- Including these foods in
says Dr. Parikh. “Ninety percent of dants, and healthy unsaturated your regimen will help you
allergic reactions have some sort of fats while limiting pro-inflammatory put your best face forward.
associated skin symptom.” An intol- saturated fats (like red meat) and
erance, meanwhile, does not cause an added sugar, Freuman says. And 1. Salmon
immune response, though you may though the path to a radiant complex- Oily fish are full of anti-
experience indigestion or bloating. ion isn’t solely through your mouth, inflammatory omega-3
Ultimately, when it comes to culti- this insight will get you one step fats. Eating more
omega-3s is linked to
vating glowy skin via your diet, the closer to happy skin.
improvements in acne
and other skin issues,
research shows.
2. Sardines
They can help calm in-
flammation and nourish
your skin with antioxidant
omega-3s, and they’re
loaded with vitamins.
3. Citrus Fruits
Oranges, grapefruit, and
lemons are awesome
sources of the antioxi-
dant vitamin C, which
may help protect skin
from damage that oc-
curs naturally and from
pollution and UV rays,
Dr. Stevenson says.
4. Green Veggies
Eat the rainbow, says Dr.
Stevenson—green includ-
ed. Broccoli, green beans,
many leafy greens, and
other veggies pack anti-
oxidants and fiber.
5. Walnuts
These nuts offer plenty
of plant-based omega-3s
and antioxidants to sup-
port skin, as well as fiber
for overall gut health.
6. Chia and
ANGELA MARKLEW/THE LICENSING PROJECT; GETTY IMAGES (ICONS)
Flax Seeds
They have (you guessed
it!) the good fats that
help maintain your cell
membranes and your
skin’s protective barrier,
Seeking skin
as dewy as a Dr. Stevenson says.
peach? Try the
produce aisle. 7. Sunflower Seeds
Just like chia and flax,
sunflower seeds are a
healthy-fat powerhouse.
One ounce contains 12
grams (16 to 27 percent
of your daily value) of the
body-loving kind.
ARM & HAMMER™ Sensitive Skin, Free & Clear
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1
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The WH team selected
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“I just think it’s so
relaxing. Like, why
don’t we massage our
faces more often? It’s
a stress-busting
ritual, and I feel like it
adds to my glow.”
Shani Darden
Skin Care Facial
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$399, shanidarden.com
Dream Cream
“The texture is airy, so it
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CoverGirl Weightless
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“Seize the joy where you can.”
“The past few years have been a reminder to not take
anything for granted, to seize the joy where you can.
Even trying to lean into the discomfort of something
and be grateful for it—grateful for the opportunity to
grow, to stretch, to feel anything, because we’re alive.
Gratitude has been an invigorating habit to come
ADAM FRANZINO/ART PARTNER
back to because even if I’m doing something that is

seemingly not what I want to be doing, I feel like with
an attitude of gratitude, there’s always a lesson to
learn from the moment.”
As told to Chelsea Traber Burns
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Meet Your
Hair-Health
Stronger, Coaches
Thicker Hair
THE
PLAYBOOK
NUNZIO SAVIANO
stylist and salon owner
in New York City
Shampooing, sweating, styling, then sweating again…
Yeah, it can all take its toll, leaving you with breakage.
Experts offer strategies to save your strands.
By Brian Underwood SHAB RESLAN
hair-health expert and
trichologist
JOSHUA ZEICHNER
MD and associate professor
of dermatology at
There are easy Mount Sinai Hospital in
ways to get a han- New York City
dle on damage.
The Essentials
Consider adding
these mane magicians
Snip your locks to your regimen.
to keep them
growing? Oh, yes!
1 2 3 4 Slough Love
The powerhouse product
dislodges styling buildup
Fix Your Follicles Wash This Way Patch Up Strands Keep Your Cool with both physical (castor
Hair is made up of “What you do in the When you work your Overdoing it with hot beads) and chemical
dead keratin, but it shower affects your muscles, microtears tools—curling irons, (glycolic acid) exfoliators.
sprouts from a very hair in the long run,” form. As they heal, straighteners—is the The Inkey List
living thing: your scalp. says Reslan. Strands you build mass. way most people Glycolic Acid Exfoliating
Keep that in good are in their most frag- Something similar damage their hair at Scalp Scrub,
condition and you’ll ile state when wet, so happens after home, says Saviano. $13, theinkeylist.com
have healthier strands avoid being rough coloring or chemical Keep the temp at
that grow at a better when you wash. Try straightening, but 350°F and limit the
clip, says Dr. Zeichner. Reslan’s gentler “hair can’t heal itself,” tool’s contact with
Free radicals and approach: Massage says Dr. Zeichner. your hair. “Practice on
product buildup can shampoo into your Treatments like the cool setting,”
cause inflammation; scalp only, and avoid Olaplex, Kérastase Saviano says. “It helps
GETTY IMAGES (SCISSORS); BRITTANY DAIGLE (RESLAN)
use an antioxidant running it through Fusio-Dose, or K18 fill you get familiar with
treatment and a scrub the ends, which are cracks in your hair and the motions, so you
to degunk (see “The the delicate sections restore broken bonds can style quickly once
Essentials,” at right). of hair. to maintain resiliency. you turn up the heat.” Vitamin Infusion
Dr. Zeichner was impressed
by the science behind this
leave-on treatment,
Try the New Trim which strengthens hair at
Split ends are a form of breakage that can travel upward. To get rid of them without the roots with antioxidants,
losing length, ask your stylist for a dusting, says Saviano. This technique involves zinc, and B vitamins.
Keep It Anchored
twisting small sections of hair into tight bundles and using shears to meticulously Hair Anchoring
remove just the damaged parts (the trimmed hair looks like a layer of dust). Essence, $55, keepit
anchored.com
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in u
ra yo
to t ore r.
e f e
av be rd
ou h rter n ha
Y a rai
sm n t
ca
It’s All
in the
Details
WHEN YOU HIT A WORKOUT PLATEAU, AN
OFTEN-OVERLOOKED TRAINING POINT COULD
UNLOCK THAT NEXT LEVEL FOR YOU.
By Caitlin Carlson
Photographed by Martin Rusch
SEPTEMBER 2022 WO M E N ’ S H E ALTH / 3 3

The story you are about
to read came from a chat-
ty brainstorm among a
group of WH editors. But
this idea was, to be frank,
a happy accident when we
got sidetracked discuss-
ing all of the little areas of
our fitness routines hold-
ing us back. Someone
said, “I know I can do lung-
es with heavier dumb-
bells, but my grip goes
before my legs do.…”
Another person chimed
in, “I’m trying to get
stronger in my squat, but
my ankles are so tight.…”
We realized: This *is* You can im-
prove these
the big idea. All these training areas
with regular
seemingly mini hurdles— stretching.
grip strength, tight ankles,
the list goes on—are train-
ing points that actually
make a massive differ-
ence in how we move—
and whether we achieve
our goals. “Everyone gets
excited about working
the big muscle groups or Proprioception
how heavy they can lift,”
“You hear it all the time: ‘Be present in es of motion” and complete full
says physical therapist your body,’” says Lacee Lazoff, CPT, repetitions every time, Barker says.
Kristi Barker, MPT. “But if cofounder of Bells Up TV. Easier said Translation: You won’t be able to
we can understand that than done, right? “It’s actually a huge go as low in a pushup or get your chin
it’s about movement challenge to focus on where your body to the bar in a pullup, for example.
is in space,” says Lazoff. That’s the TR ANSFORM IT Try bear crawls,
quality and making sure meaning of proprioception. It’s know- zeroing in on keeping your weight dis-
all muscles and joints are ing which foot should go where when tributed equally and hips steady. Or
working well, there will be you’re running on a root-strewn trail, hold an isometric squat or wall sit,
or being able to touch your nose with placing your hands on your ribs, then
fewer injuries, better func- your finger without looking in a mirror. “close your eyes and focus on sending
tioning, and less pain.” So, training this element will boost your breath laterally into your rib
Sold! These five areas your performance, whether you’re cage,” Lazoff says. Another important
a runner, tennis player, dancer, or oth- piece is moving through different
add up to big gains, so erwise. “Without solid propriocep- planes of motion and ensuring you’re
we’re focusing on them. tion, our body doesn’t know what a incorporating movements that make
Join us, will ya? safe movement is, and technically, our you go forward, backward, side to
nervous system will prevent us from side, and rotationally. Cone drills are
being able to get into those end rang- a fun and effective way to do this.
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Balance
Great balance is a prerequisite for TR ANSFORM IT Mix in single-leg you off the floor, take a kettlebell or
any kind of weight-bearing strength variations on moves like deadlifts, dumbbell in your left hand, then pass
training. “Without coordination, we planks, and dead bugs to help build it to the right hand and back to the left
won’t be able to move optimally,” balance skills. For an added challenge, without breaking your lower-body
Barker points out. “And if we’re not close your eyes and see if you can still position. Then switch legs. You could
able to get quality movement, we re- maintain your position. Or, while you also try around-the-world lunges (one
ally shouldn’t be loading our joints.” are in a deadlift with the left leg behind in each direction) and speed skaters.
Ankle
Mobility
This focus is important for more
than just superstar squats—it helps
FOR
correct form in almost any lower-
CHALLENGING body exercise such as a leg press, or
BALANCE even jumping. In addition, “ankle
Sklz Agility Cones mobility is impactful for walking and
Set up the cones running,” says Barker. “If you don’t
for a variety of have full dorsiflexion [the hand or
drills detailed in foot’s ability to bend backward],
the handy instruc- you’ll end up loading improperly up
tion booklet that
the chain, into your knee and hip.”
comes with it,
Lazoff suggests.
Uh-oh, that could lead to low-back
($25, sklz.com) pain, hip and knee injuries, plantar
fasciitis, and other problems.
FOR ANKLE TR ANSFORM IT When you drop
MOBILITY low, put a squat wedge or two small
StrongTek weight plates under your heels to
Foam Wedges take a little bit of the burden off the
Raise those heels ankle in the bottom of your squat,
with this tool and says Lazoff. Eventually you’ll be able
eliminate low-bod
to remove the wedge and squat more
mobility limita-
tions. Enough prac-
vertically. “You want your spine to
tice and you’ll be be straight up and down in the squat,
squatting deep versus your hips going back and your
without assis- spine being in a tabletop position.”
tance. ($27, www Barker also likes squatting against a
.strong-tek.com) wall to support the back and holding
at the bottom.
Other ways to boost ankle mobility:
Standing barefoot on one foot for up
to 30 seconds on each side; pogo
jumps with hands on hips; calf raises;
lunges; and single-leg deadlifts with
a kettlebell held on the same side
as the grounded leg, Lazoff says. Re-
verse step-ups, when you step up
onto a bench or box behind you, are
another valuable move in this arena.
SEPTEMBER 2022
Wrist
Toughness
This is the number one deficit Lazoff
FOR GAINING encounters in clients who are learning
GRIP to use kettlebells. It could be because
Rogue Fitness so many of us spend our days typing
Captains of Crush
and texting. Fortifying the lower arm
Grippers
These grippers
helps prevent carpal tunnel syndrome
come in 10 weight and tendinitis and makes it easier to
options you can perform daily activities as founda-
use to build and tional as pushing open a door or get-
test your grip ting up off the floor.
strength anywhere. In terms of fitness, the benefits are
($26, roguefitness endless. You’re required to use your
.com) wrists in a lot of exercises, so tough-
ening them will allow for greater prog-
FOR BUILDING
ress overall. “If our wrists are weak, it
WRIST
FLEXIBILITY will impact our ability to lift weights or
Metolius Climbing bear weight, which makes it extremely
GripSaver Plus difficult to make strength gains in the
Squeeze the firm gym,” Barker says.
spheres throughout TR ANSFORM IT Moves that force
the day to boost en- your wrists to support your weight,
durance for moves like planks, are perfect here, Lazoff
like pushups and says. Start with a rolled yoga mat
planks. ($38.50 for beneath your palms or use two kettle-
3, metolius
bells, placing your hands on top of the
climbing.com)
rounded weights as they lie on their
sides on the floor. Then move on to
regular planks on your palms, then on
your fists, which may be uncomfort-
able at first but will enhance stability
Grip Strength in your wrists.
Kettlebell training in general is
helpful for both wrist and forearm
Bolstering your grip can help you live ultimately allow you to lift heavier strength because you often hold the
a longer life, says Lazoff. Yep, there’s weights and also do more reps. weight using support from your arm,
a correlation between grip strength TR ANSFORM IT Incorporate farmer forcing your wrist to work to avoid
and longevity, studies show. (Whoa!) carries and/or hang on a pullup bar “breaking” or bending. When you’re
“Grip strength is a marker of overall (starting with 5- to 10-second inter- doing the carries, integrate a racked
strength and bone density,” says vals), Lazoff advises. Another tweak variation where you bring two kettle-
Lazoff. “It’s important for women that’ll make you feel like a badass: Mix bells up to your chest, working to
to maintain muscle mass as we age up your grip when you’re doing other keep the wrists in line with forearms
to prevent osteoporosis—and weak exercises in the gym, like a pullup or and elbows. Or take two light weight
grip is usually an indication that barbell deadlift. Try a neutral grip plates and walk with them resting on
someone will be more at risk for it.” (palms face each other), overhand, un- your hands, overhead, as if you’re a
Working on that paw power will derhand, or mixed grip (one of each). waiter holding a serving tray.
ROUTINE RX There’s no perfect prescription for how often, or even how exactly, to incorporate all of these
training tweaks into a program. Know this: Some is better than none when it comes to finessing any of these
areas—and you can customize based on your goals. Sprinkle these movements into your existing workout
regimen and warm-up, recommend both Lazoff and Barker. For example, if pullups or a heavier deadlift are
your targets, you could concentrate on the grip strengtheners. Or if you want to PR in a half-marathon, ankle
mobility might be a prime focus. Work with a PT or trainer for a personalized approach.
POSTURE
MOVE OF
THE
MONTH
Back Bonus PERK-UP
Step up the traditional superman (more like LEVEL
superwoman!) exercise with an extra resistance layer.
By Jacqueline Andriakos
1
WHY WE LOVE IT: Gain Marvel
character strength with this
total-body burner that you can
do anywhere. The standard move
Focus on targets the posterior chain (all
relaxing the those back-of-bod muscles from
neck and the neck down through the traps,
shoulders. glutes, hamstrings, and beyond)
and activates the core, says Kristina
Earnest, CPT. When you add the
bonus pulldown, you put a major
emphasis on the tough-to-hit lat
muscles, which are key for top-
notch posture and low-back pain
prevention. Wins all around!
2
LIE facedown, arms extended

alongside head, palms down. Hold
STEP 1 a resistance band in both hands,
Gaze straight If you feel discomfort
ahead to in lower back, keeping a slight tension in the band.
avoid craning bend knees and
your neck. elbows slightly.
ENGAGE core and glutes as you
KATHRYN WIRSING, STYLING: ANN WANG, HAIR: MADISON SULLIVAN/HONEY ARTISTS, MAKEUP: JENNIFER NAM/HONEY ARTISTS
lift your legs and arms off the floor
STEP 2
simultaneously.
BEND elbows slowly to pull band to

3 chest, contracting your lats as you
STEP 3
move. Hold for a few seconds, then

extend arms. Lower legs and arms
to return to start.
!
MODIFY IT WORK IT IN
Stability issues? This move rules
Pull band in Scale back by as a warm-up,
front of body, not lifting only the especially if your
behind the neck. upper body, job keeps you
Inhale as and/or ditching seated all day.
you lift, exhale
as you lower.
the band until Aim for 2 or 3 sets
you feel steady. of 10 to 15 reps.
Wolven top and shorts, wolventhreads.com; Reebok sneakers, reebok.com
BAND INCENTIVE
You can use a long resistance band (pictured AVOID THIS COMMON MISTAKE
It’s easy to hyperextend and strain your
right) or the mini loop kind. Both force you to back during this exercise. Prevent it
by lifting your limbs a max of six inches
engage the lats to maintain constant tension. and maintaining a strong core.
®
ESCAPE
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LOW
AND SLOW
IS THE WAY TO GO
While it’s tempting to
speed-massage right off the
bat, when you first use the R8,
start at a low intensity and a
SWEAT controlled pace to ensure you’re
TEST working it over an area long
and deeply enough with-
out causing discom-
R8 Plus
fort.
Roller
This go-deep massager
is a revelation for recovery.
By Madeline Howard
Illustrated by Lucie Birant
TOTAL-BODY
TARGETING
I find the R8
particularly good
VITAL for calves after
VERSATILITY a long run because
Good news: There’s no of how vigorously OH-SO-GROOVY
need to lie on the floor as you it rolls you out The wavy bumps
might with a roller stick or cyl- compared with and divots
inder. (I love to sit or stand withother tools (like a of the R8 rollers
it.) And you can take this por- basic foam roller). press deep into
table device wherever you The device also pain points like an
go, as it weighs only presses hard into intense sports
a few pounds. areas that get massage. The
I so appreciate a hard aches or to warm up the muscles supertight, like
workout and the before you start sweating. muscle rubdown
the IT bands. may help bring re-
perks that come with The contraption is configured
it—the euphoria from with springs on each side, which lief from soreness,
finishing a long race, the excite- provide pressure that locks in as massage is
ment of notching a new personal your muscles when you slip it believed to reduce
record while lifting, etc. What over a body area (like your thigh inflammation.
$169
I could do without, though? The or calf). Then you manually
soreness after said exercise. move the R8 over knots and ten-
That’s where my savior—the Roll der points. The adjustable dial
Recovery R8 Plus, the latest lets you increase or decrease the
iteration of a cult-favorite roller intensity as you roll the device
beloved by pro athletes and up and down your muscles, That’s what the R8 will cost you. You can
amateurs alike—comes in. It’s an making it possible to dig into
easy-to-use device that essen- sore spots and to ease up also choose from different colors such
tially offers a deep-tissue muscle if it’s too much. Read on for all as red, black, and white, in case you want
massage to relieve post-workout the tension-erasing details. to add your own flair. rollrecovery.com
Better taste.
Better nutrition.
Better eggs.
BEYOND
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The way you care for your family isn’t ordinary. So why give them ordinary eggs?
Eggland’s Best provides extraordinary nutrition—which is important
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The best matters. Especially when it comes to family.
*compared to ordinary eggs

Strong
Start We asked nutritionists for the formula
that’ll make you feel your best post-
breakfast, and the verdict is in: protein +
fiber + healthy fats + fruits and veg.
Good news: These dishes showcase the
winning combo, so dig in.
Recipes by Kristina Kurek
Photographed by Laura Murray
FOOD STYLING: REBECCA JURKEVICH, PROP STYLING: CARLA GONZALEZ-HART
Hearty Grain
Scramble,
page 48
SEPTEMBER 2022 WO M E N ’ S H E ALTH / 47

FIX
F IBER
F AB
TA
“Fiber gives your digestive
GE
system a little extra love,”

says Yasi Ansari, RD, national Seeded Buckwheat
media spokesperson for the
Academy of Nutrition and Pancakes
Dietetics. Easily up your intake TOTAL: 25 MIN. SERVES: 4
by opting for whole grains
whenever possible. 1 large egg white and
yolk, divided
⅔ cup cashew milk or milk
of choice
½ cup buckwheat flour
Hearty Grain Kosher salt and black
Scramble pepper
TOTAL: 20 MIN. SERVES: 4 3 Tbsp toasted sunflower
1 cup bulgur seeds
3 oz pea shoots (4 cups) 3 Tbsp toasted sesame
seeds
1½ Tbsp extra-virgin
coconut oil 2 tsp avocado oil
1 Tbsp fish sauce ½ cup Greek yogurt
3 scallions, thinly sliced ½ small red onion, very
thinly sliced
6 large eggs
8 oz smoked salmon
2 tsp avocado oil
¼ cup dill
¼ cup unsalted roasted
peanuts, crushed Lemon wedges, for
serving
Lime wedges, for
serving 1. In a medium bowl, whisk
1. Bring 2 cups water to a boil together egg yolk and ca-
in a large saucepan. Stir in shew milk. Stir in flour and
bulgur and simmer, covered, pinch each of salt and pep-
until nearly tender, 9 min. per until just combined.
Remove from heat and let 2. In a second bowl, beat egg
sit, covered, for 3 min. white until soft peaks form.
2. Meanwhile, roughly chop Fold into buckwheat mix-
bottom ⅔ of pea shoots ture, along with sunflower
from the stem end, leaving and sesame seeds, until
the more tender tops intact. just combined.
Fluff bulgur with a fork and 3. Rub 1 tsp oil in a large non-
fold in coconut oil, fish stick skillet, then heat on
sauce, chopped pea shoots, medium. In batches, cook
and half scallions. Divide ¼-cupfuls until nearly set
among 4 shallow bowls. and bottoms are golden
3. In a bowl, beat eggs. brown, about 3 min. Flip
Heat avocado oil in a large and cook until just cooked
non-stick skillet on medium. through, 1 min. more. Trans-
Add eggs and scramble fer to a plate and cover
to desired doneness. Divide to keep warm. Repeat with
among bowls with bulgur remaining batter, adding
and top with remaining scal- additional oil as necessary.
lions and pea shoot tops. 4. Serve, topped with yogurt,
Serve with peanuts and lime onion, smoked salmon, dill,
wedges, if desired. additional black pepper, and
Per serving: 368 cal, 19.5 g fat (8 g sat), lemon wedges.
17 g protein, 412 mg sodium, 33 g carb,
2 g sugars (0 g added sugars), 6 g fiber Per serving: 278 cal, 15 g fat (2.5 g sat),
2.5 g sugars (0 g added sugars), 3 g fiber
UP YOUR GR AIN GAME

You can sub in quinoa or steel-
cut oats for bulgur—and make with-
out scallions and pea shoots so
you can keep it in the fridge for up to
three days or freeze for up to three
months. Reheat as needed, then fold
in scallions and pea shoots.
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ODUCE
H PR
IT
W
P
U
“If you find yourself
K
fatigued after waking up, it
PER
might be because you’re low on
vitamins and minerals,” says
Valerie Agyeman, RD, host of
the podcast Flourish Heights.
“Replenish your body with
electrolytes, which is as
easy as eating a fruit
or vegetable.”
Baked Pumpkin
Oatmeal
TOTAL: 1 HR SERVES: 8
4 cups old-fashioned rolled

oats
2 tsp baking powder
11/2 tsp grated nutmeg
1 tsp ground cinnamon
1/2 tsp kosher salt
⅛ tsp ground cloves
2/3 cup raw pepitas, divided
4 large eggs
1 15-oz can pure
pumpkin puree
13/4 cups cashew milk or milk
of choice
1/3 cup maple syrup
6 Tbsp extra-virgin olive oil,
plus more for dish
1 Tbsp plus 1 tsp grated
fresh ginger
1 Tbsp pure vanilla extract
3 ripe but firm D’Anjou
pears, cut into ½-in.
pieces (about 3 cups)
1. Heat oven to 375°F. In
a bowl, mix together oats,
baking powder, nutmeg,
cinnamon, salt, cloves, and
⅓ cup pepitas.
2. In a large bowl, whisk
eggs until no streaks
remain. Add pumpkin,
cashew milk, syrup, oil,
ginger, and vanilla. Add
dry ingredients to bowl and
mix until just combined.
3. Lightly oil a 9-by-13-inch
baking dish and scatter all
but 1 cup pears on bottom.
Spread batter on top, then
sprinkle with remaining
pear, pressing to poke
slightly into batter. Scatter
remaining ⅓ cup pepitas
on top and bake in top third
of oven until fully set and
Meal-Prep Magic edges begin to brown, 40 to
Bake a batch of this goodness in advance so you can reheat and 50 min. Let cool for at least
5 min. before serving.
eat (almost) all week: Once you cook, cool, then refrigerate in Per serving: 478 cal, 24 g fat (4.5 g sat),
an airtight container for up to four days. When you’re ready to eat, 13 g protein, 319 mg sodium, 54 g carb,
18 g sugars (8 g added sugars), 8 g fiber
microwave, covered, on medium until warmed, about one minute.
MADE WITH
OLIVE
OIL
Medames-Style 1. In a medium saucepan on medium,
toast cumin seeds, 45 seconds. Re-
Fava Beans move from heat, add beans and 1/4 cup
TOTAL: 20 MIN. SERVES: 4 water and roughly mash. Cook until
2 tsp cumin seeds
heated through, 3 min. Adjust consis-
tency with additional water as neces-
1 15-oz can fava beans, drained sary so mixture is thick and saucy.
1 15-oz can red kidney beans, 2. In a food processor, finely chop
drained
garlic and jalapeño. Add parsley and
3 cloves garlic pulse to finely chop. Pulse in lemon
1/2 jalapeño, roughly chopped juice and 1/4 tsp salt to combine. Add
oil and pulse once (mixture should
1 cup parsley leaves, packed not be emulsified); transfer to a bowl.
¼ cup lemon juice
3. Fold tomatoes into parsley sauce.
Kosher salt Serve spooned over warm fava mix-
¼ cup extra-virgin olive oil ture, with toast if desired.
O T EI N
12 oz mixed colored cherry tomatoes,
Per serving: 434 cal, 16.5 g fat (2.5 g sat), 20 g protein, PR
HE
939 mg sodium, 54 g carb, 3.5 g sugars (0 g added
sugars), 14 g fiber
quartered and halved
T
Don’t wait until the
IN
4 pieces whole-grain bread, toasted and end of the day to get your
PA C K
cut into triangles, if desired fix (a common mistake)! “Pro-
tein takes longer to digest and
helps your body keep a steady
supply of energy going into your
bloodstream,” says Mary Ellen
Phipps, MPH, RDN, author
of The Easy Diabetes
Cookbook.
PROTEIN SMART
DESIGNED TO HELP MANAGE BLOOD SUGAR* AND

SUPPORT MUSCLES FOR STRENGTH AND MOBILITY†
Scientifically designed for people

with diabetes or prediabetes
30g 1
†
GLUCOSE VS GLUCERNA
®
#
HIGH-QUALITY Made with CARBSTEADY , DOCTOR-RECOMMENDED
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Use as part of a diabetes management plan.

* Designed to help minimize blood sugar spikes.
©2021 Abbott 20219650/November 2021 LITHO IN USA
’Cado Crush
Avo browns quickly,
so you’ll want to turn
any extra into a
dressing, stat: Blend
with lemon juice,
parsley, basil, chives,
salt, and water Supercharged
until smooth. Smoothie
TOTAL: 10 MIN. SERVES: 1
2 cups spinach, thick

stems discarded
⅔ cup water
½ cup kefir
½ tsp lemon zest plus
1 tsp juice
⅛ large Hass avocado,
peeled
½-in. piece fresh ginger,
sliced
2 Tbsp cilantro
1 scoop collagen (optional)
Pinch kosher salt
¼ English cucumber,
cut into half-moons
and frozen
1 cup seedless green
grapes, frozen
1. In a blender, puree spin-
ach, water, kefir, lemon zest
and juice, avocado, ginger,
cilantro, collagen, if using,
and pinch salt.
2. Add frozen cucumber
and grapes and puree
until smooth. Adjust taste
and texture with additional
lemon juice and water.
Per serving: 259 cal, 6 g fat (1.5 g sat),
35.5 g sugars (0 g added sugars),
6 g fiber
SEPTEMBER 2022
H Y FAT S
LT
A
E
BH
Consider incorporating
GRA
full-fat yogurts, avocados,
seeds, and nut butters into your
a.m. routine. “Our bodies take
more time to break down these
healthy fats, which means
you’ll remain satiated for a
while,” says Agyeman.
Yogurt With
Avocado and
Chickpea
“Granola”
TOTAL: 20 MIN. SERVES: 4
1 15-oz can chickpeas,

rinsed and roughly
chopped
6 Tbsp olive oil
1/3 cup sliced almonds
2 tsp coriander seeds,
crushed
2 cloves garlic, thinly sliced 2. Meanwhile, heat remain-
½ tsp sumac ing oil and garlic in a small
saucepan on low and cook,
¼ tsp smoked paprika stirring occasionally, until
1½ cups plain Greek yogurt golden brown, 3 to 4 min.
Remove from heat and stir
1 large avocado, sliced
in sumac and smoked pa-
Lemon zest and ko- prika; let cool.
sher salt, for serving
3. Divide yogurt and avoca-
1. Heat oven to 400°F. On do among plates. Top with
a rimmed baking sheet, chickpea granola, then
toss chickpeas with 1 Tbsp spoon garlic and oil on top.
oil; roast 20 min. Toss with Sprinkle with pinch of salt
almonds and coriander and and grated lemon zest.
roast until chickpeas are Per serving: 514 cal, 40 g fat (7 g sat),
crisp and almonds are gold- 16 g protein, 218 mg sodium, 27 g carb,
7.5 g sugars (0 g added sugars),
en, about 5 min. more. 10 g fiber
Power Players
Meet our top picks for grab-and-go meals. Perfect for mornings when cooking isn’t in the cards…
FREEZER STASH FRIDGE FAVES PANTRY PICKS
Just Egg Sous Vide Mush Blueberry Without a Trace Rad

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Pitaya Foods All Natural Passion Silver Hills Sprouted Bakery Nature’s Path No Added Sugar
Fruit Bite-Sized Pieces Squirrelly Bread Mixed Berry Granola
Layer tropical flavor into any With sprouted whole grains Cereals are often stacked
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one-ingredient, vitamin C– slice, this seeded loaf sets this bag! A scoop—sweet-
loaded chunks of passion you up for success. Pair ened only with date pow-
fruit puree. Blend them with with nut butter and a sliced der—serves a blast of tart,
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for a fast protein-packed sip.
Caulipower Sweet Lifeway Plain Kodiak Buttermilk Power Cakes

Potatoasts Grassfed Kefir Flapjack & Waffle Mix
Pre-roasted sweet potato The slightly fizzy fermented Don’t be fooled by the fluffy
slices are a stellar stand- bev is low in sugar, high in stack this mix makes. It’s
in for bread. Just toast, probiotics, and refreshingly chock-full of fiber and whole
then spread with desired tart. Sip on its own or mix grains and a whopping 14
toppings (cream cheese it up with other ingredients grams of protein per serving.
and a hint of jam FTW). for a gut-friendly fest.
Sweet Nothings Strawberry Good Foods Over Easy Banana Nut

Spoonable Smoothies Avocado Mash Breakfast Bars
Blender need a break? Go You’ll always have perfectly Calling all banana bread
for this refreshing, super- ripe (read: bright green, fans: If you’re running out
smooth combo of bananas, not brown), fiber-rich avo on the door, these gluten- and
strawberries, and cashews hand, ready to spread on dairy-free bars, loaded with
that requires only a spoon. anything, with these conve- oats and almond flour, are
nient cups. *Swoon* clutch for a boost on the go.
THE REAL DEAL EXTR A ENERGY THAT LASTS MULTITASKING MAVEN

Fresh bananas are a blissful snack to have If you consider yourself a yogurt devotee but When you’re hankering for a “cheesy” topper
on hand, but if they’re ripe and ready, slice into want to shake things up, swap in cottage on toast or stirred into savory oatmeal,
chunks and freeze on a sheet tray for a cheese. The versatile protein powerhouse (one reach for a sprinkle of nutritional yeast. The
couple of hours. Then transfer to a freezer-safe cup serves up 25 grams!) is a dreamy scoop seasoning is a complete (plant-based!)
reusable bag for up to eight weeks. The on its own or topped with a drizzle of olive oil source of protein. Plus, two tablespoons offers
result: a (natural) sugary smoothie booster. and diced cukes or berries and chia seeds. four grams of fiber. Okay!
All for
C H IC K E N FOR A L L .
More crispy chicken. More family faves.
YOUR SUMMER WORKOUTS, DONE
The 4-Week Challenge That Will

Sculpt Your Entire Body
Calling all Women’s Health+ members. Are you ready for a fitness challenge that will make you
feel a hell of a lot better afterward? We teamed up with NASM-certified fitness trainer Bree
Branker to create the Women’s Health Summer Workout Challenge, a 4-week plan designed to
get you some serious results.
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Ready to Get Started?

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Or Scan to Join
Yo thi flus
ur s m hi
he y ng
al ste op
th ri e
de ou rat
pe s fl ion
nd uid .
so -
n
Go With
the Flow
It seems as if everyone is paddling, dry-brushing,
JEFFREY WESTBROOOK, STYLING: MIAKO KATOH
and massaging their lymphatic system

for optimal wellness—and they’re onto some-
thing. Growing research reveals that the
smooth functioning of this network
is key for immunity, vitamin absorption, and
more. Learn to show it some love.
By Jessica Migala
SEPTEMBER 2022 WO M E N ’ S H E A LT H / 5 9
Perhaps the only time you’ve ever really
considered your lymphatic system was when
you were sick and touched your neck to find
swollen nodes. And, well, once you felt better,
you didn’t give those lumps another thought. That’s the number of
tiny lymph nodes in your
Fast-forward to today, when you have Tracee bod, all of which stay very
Ellis Ross drumming her abs and laughing busy “maintaining fluid
enthusiastically on Instagram and TikTok, balance, mounting defense
against viruses and bacte
and bride Nicola Peltz getting a rubdown ria, and breaking down
0
ahead of her wedding to Brooklyn Beckham, debris,” Dr. Stewart says.
all in the name of (yep!) cleansing the lym-
0
phatic system. “Hey, Siri: Explain to me the
6
seemingly sudden obsession.…”
For those unfamiliar with

the lymphatic system, it’s
a network of organs, fluids,
vessels, and more that
does all sorts of work to decades, though, have seen
keep your circulation going “landmark” discoveries
and your body free of about the lymph system.
invaders. “I call it the im Things can go wrong
mune system’s best side with it, first of all. Most
kick,” says Leigh Wilfley, notably, lymphedema, a
DPT, a physical therapist chronic disease in which
specializing in lymph fluid builds up in tissues
edema at Duke Health. and results in swelling and
While sparse in the past, a feeling of heaviness or
research on the system pain. (It’s usually caused
and its role in disease pre by external damage—from,
vention and management say, surgery or cancer
and overall wellbeing is treatment—that interferes
now growing exponential with flow, says Paula
ly, says Alexander Nguyen, Stewart, MD, president of
MD, a Dallasbased sur the Lymphology Associa
geon, who specializes in tion of North America. In
lymphatic surgery. fact, one in five women
Why the lag in interest? treated for breast cancer
Well, the lymph and blood will develop lymphedema.)
vascular system are both The average healthy wom
part of the everimportant an isn’t facing a prob like
circulatory system. But the this, but with heightened
latter became the scene awareness, “there’s a curi
stealing star, possibly be osity about whether bene
cause it was easier to see fits of caring for it extend
and research. (Blood is to people who don’t have a
red. Lymph is mostly clear. diagnosis,” says Wilfley.
You get the gist.) Recent Spoiler: Flow mainte
nance is worthwhile. And
keeping your system work
ing is easier than you think.
Your new routine awaits.
SEPTEMBER 2022
Get
Everything
Moving
Even in healthy people who don’t have
a true lymphatic disorder, the system
can still get overwhelmed due to
factors like lack of activity, Dr. Nguyen
says. This manifests as puffiness or
muscle fatigue. (Neither is harmful or
a cause of chronic illness—just a nui-
sance, maybe!) Swelling can linger if
you’ve been sitting at your desk with
your nose to the grindstone, flying on
an airplane, taking a road trip…things
that can cause lymph to accumulate,
particularly in your legs, as it strug-
gles to move against gravity. Here’s
what to do about it.
1. HAVE SMALL
MOVEMENT “SNACKS”
Consider this your motivation to lis-
ten to those wearable alerts telling
you to stand and move around. Walk-
ing for a couple of minutes kicks your
muscles into gear and gets circulation
going, Wilfley says. Stuck in a seat?
Rise onto your toes and lower back
down intermittently to engage the
feet, calves, and other leg muscles.
Do ork, tha
w ant
Every little bit counts, she notes.

ing lik t’s
pl
th e a r alw
e b ec ay
2 . SLIP ON A PAIR OF
od yc s o
COMPRESSION SOCKS
’s d lin pe
irt g n.
These garments assist the body’s

y
circulation and may help stabilize

muscles to decrease fatigue and
swelling, says Dr. Nguyen. You can
grab an affordable pair from Amazon
and rock them anytime you’ll be
super stationary or, on the flip side,
on your feet for a prolonged period.
3. HIT THE WATER

In those moments when you feel
swollen or puffy, head to the pool for
your next workout if you have access
to one. Exercising in water puts extra
pressure on muscles, which pushes
fluid through the lymphatic system
and keeps it moving, says Wilfley.
4. TAKE SOME LONG,

DEEP BREATHS
Got facial puffiness? Dr. Stewart
recommends several minutes of deep
breathing, which she dubs the best
lymph massage for your face. “The
muscle contraction from inhaling and
exhaling will invigorate the lymphatic
system to get fluid out,” she explains.
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No need to eat certain foods,
pop supplements, or go through
lymph detox protocols, says
Wilfley. Stick with a few corner-
stone habits that support your
lymph circulation around the
clock. (Psst…you’re probably al-
ready doing a number of these!)
1. PUT YOUR
HEART TO WORK
Anything that encourages
healthy circulation is good
for your lymph system, notes
Wilfley. Aerobic exercise
elevates your heart rate and
pumps blood and fluid around
your body. (Our plug for short
power walks or a quick stair
run at home, especially as a
midday work break!) Aim for the
standard rec: 150 minutes of
aerobic exercise every week.
2 . HYDRATE,
HYDRATE, HYDRATE
“Some people think they have
water retention or a swelling
issue and try to restrict their
consumption,” says Wilfley—
but restricting water intake will
ultimately work against you.
Sipping water throughout
the day encourages your lymph
system to flush, she says.
3. FOCUS ON
WHOLE FOODS
A lymphatic cleanse diet is…not
a thing. Don’t stress by focusing
on specific foods—just know
that eating a plant-forward,
whole-foods diet is all you need,
says Wilfley. That means the
fruits and vegetables, whole
grains, lean proteins, legumes,
nuts, seeds, and healthy fats
that nutrition experts chatter
SCAN TO SEE THE SIMPLE WAYS YOU CAN HELP about all the time. Keep in mind
OR VISIT DOGCHOW.COM/VETS that fruits and vegetables are
also naturally packed with water
to boost your body’s hydration.
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TOOL & 5+ years
TECHNIQUE of supporting vets with
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These tools, used at home & championing critical
or by a practitioner, keep legislation
fluid zooming along freely.
se s help wn
.
dec ds can your o
ling
Experiment to figure out

wel
which works best for your

han b with
body and lifestyle.

rea
A ru
Your H
Lymph massage for healthy individu-
als involves gentle strokes on body
$1 Million
parts, moving upward toward your donated directly to the
heart. The technique promotes lymph care & training of more
vessel contractions to move fluid
through your body. “Massage gives PTSD service dogs
the process a little boost,” says Dr. for veterans by the
Nguyen, who says that hands-on end of 2022
massage is the gold standard in lymph
drainage, used in a clinical setting for
lymphedema patients but also useful
in post-exercise recovery just on your
own (say, on your legs). Search “self
manual lymph massage” on YouTube
for how-tos from health pros.
Ki e io T pe
If you have swelling from a sprain 50,000+ lbs
or are recovering from surgery, of dog food donated
ask your doc about these adhesive
strips (and for guidance on how/where
to military vets &
to apply them). They can gently veteran service dog
pull the skin to promote circulation organizations
and lymph drainage.
Lymph Too
These include paddles (typically made
of polished wood or smooth stone)
and soft-bristled brushes for dry-
brushing. The aids, when pressed into
SUCTION and moved around on the skin,
SECRET encourage the movement and circula-
tion of fluid. They’re often touted
Dry or wet cupping as body firmers, but no data supports
theoretically improves that claim, FYI. And using these
healing, says Dr. Nguyen. products tends to make the biggest
The therapy involves a difference in someone who has
practitioner placing cups a lymphatic disease and significant
on the skin and creating swelling, says Wilfley.
suction to stimulate
circulation. Recovery
Textured or ribbed soles press into
your feet and encourage flow in lymph
channels. “My entire house is full of
them,” says Dr. Nguyen. Check out
recovery-specific styles from OOFOS,
Vionic, and Hoka One One.
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EPTEMBER 2022
WELLNESS
CURIOUS
Recovery Balms
Everything to know about treating
yourself to these salves
By Jackie Lam
Ahh, that sweet, relaxing moment after you lather up

your body. Now imagine getting sore muscles in on the
self-care love too. Enter: recovery balms. Featuring a
mix of familiar ingredients such as menthol, magne-
sium, turmeric, and sometimes CBD, these creams promise quick
relief when applied to achy areas so you can, in theory, bounce
back from a tough workout faster. Sounds pretty good, ya? Before
you buy, though, here’s the scoop on what you can (and can’t!)
expect from these topicals, what to look for in an ingredients list,
and how to work them into a holistic recovery routine.
They soothe muscle pain. the skin route vs. oral. There
isn’t conclusive research on
POTENTIALLY! magnesium delivered in cream
Full transparency: Recovery form, buuuut…it doesn’t hurt
balms are not well studied, to try one. (And the massage
and we need more research to while applying might feel good
know whether the actives in in itself!)
them really work. But some Where does that leave you
elements may bring anti-pain if you’re feeling the burn after
perks. A common ingredient is going all out in the gym? You
menthol, which produces a should be back to normal after
cooling sensation that dis- a day or two without interven-
tracts from the discomfort. tion, says Robert Griffin, MD,
Turmeric and CBD (both known PhD, an anesthesiologist at
to have anti-inflammatory Hospital for Special Surgery.
properties) may also ease joint If soreness lingers, he recom-
pain caused by arthritis, pre- mends foam-rolling or light
liminary studies show. Look for exercise, like walking.
balms with those ingredients
for your best soothing chance. They fight inflammation.
And remember, they’re not
regulated by the FDA. As a gen- NO HARM IN TRYING
eral safety rule, check the label Arnica, a popular balm,
and/or website to confirm the has gotten a rep for quelling
product is free of pesticides or inflammation—but newer
heavy metals, says emergency research debunked that claim
physician Sherry Yafai, MD. (whomp!). A CBD gel, though,
may have some benefit in
They speed recovery. putting out the fire, early
studies suggest. All that said,
HARD TO SAY if these items make you feel
It’s not completely clear what better after a tough feat,
causes post-workout soreness, keep going! But pair with
but research suggests muscle science-backed methods like
damage may play a part, and massage, cold water immer-
magnesium can potentially sion, and compression.
mitigate that. One note: You
probably won’t absorb as
much of the mineral by going
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NEW YORK
Redefining
Failure
UNHAPPY WITH AN ASPECT OF YOUR LIFE YET
FEEL AS IF YOU REALLY *SHOULDN’T*
BE BUMMED ABOUT IT? LET’S EXPLORE—AND
RESOLVE—THIS CURRENT CATCH-22.
By Maggie Slepian
Photographed by Corey Maywalt
STYLING: MEGUMI EMOTO
SEPTEMBER 2022 WO M E N ’ S H E ALTH / 6 9

Last summer,
I returned from
a 500-mile
backpacking trip across
Colorado. It was my
longest solo trip to date.
After, I felt strong,
capable, and indepen-
dent. But those feelings
of self-sufficiency
and accomplishment
became background
noise as I stared at my-
self in the mirror, in
awe of what 23 days of
intense physical output
had done to my body.
My legs were toned, my abs were

defined, and I was as lean as I’d ever
been. Yet even as I was (finally)
proud of my appearance, I berated
myself, thinking: Why do you
care? You were strong before this
trip; why does this matter so
much? I knew, deep down, that my
actual accomplishments were
more important than how I looked,
but I was unable to separate the two.
Unfortunately, I’m not alone in
my subconscious tendency to favor
style over substance: The top-
valued trait Americans look for in
Unlearning women is physical attractiveness,
conditioned
norms takes according to a 2017 report from
time and work. the Pew Research Center. Toward
the very bottom of the responses?
Independence and strength. Com-
pare that with the top-valued trait
for men, which was honesty/moral-
ity. And in the five years since this
study, it seems like the needle has
hardly moved. In fact, if the popu-
larity of image-altering apps like
Facetune (reportedly downloaded
over 30 million times in 2021) and
endless filters is any indication,
this gendered data is as relevant as
ever—perhaps even more so.
SEPTEMBER 2022
The more I thought about it,
the more I realized this feeling of
“double failure” had become sec-
ond nature to me. Many, if not
most, women spend much of their
Eight months after my trip, I was lives at the intersection of mixed often stem from the difference
standing in front of the mirror, talk- messaging that applauds them for between our emotional intelligence
ing on the phone with my friend Al- not conforming to societal norms and our intellectual side, says
lie. We consider ourselves feminist, yet offers no relief from the con- Tristan Sophia, PsyD, a clinical
progressive, and body-positive. flicting feedback that pushes those psychologist in Butte, Montana.
But our convo spiraled into detail- so-called ideals on us. Our emotional intelligence (which
ing our perceived physical faults. “Social comparisons lurk behind includes self-esteem and self-
At one point, we stopped our- every corner, from conversations worth) cares about fitting in and
selves. “We’re too good for this,” we with other parents to messaging reaching these standards, even
both said, feeling a surge of guilt from social media accounts,” says as our intellect reminds us we
that we’d wasted time criticizing psychologist Ellen Kolomeyer, PhD, shouldn’t be bothered.
our bodies. It felt backward, out- founder of Unpolished Parenthood. To be clear, it’s natural to care
dated. I was experiencing the same The clashing thoughts you may what other people think. Histori-
back-and-forth mindset as when have when a mom shows off her cally, to be included in a group
I returned from Colorado, but this homemade baby food on Instagram meant safety and security. In a
time, for the opposite reason. (Ugh, I’m the worst parent ever vs. sense, deviating from the mold
“I feel like I’m failing on two lev- My kid loves me just the way I am) means fighting against our self-
els,” Allie said, echoing what was in preservation instincts. Not easy!
my head. “I’m failing because I While this experience is com-
don’t look like I want to, but I’m also mon, everyone navigates the idea
failing because I feel like I’m too TRIPLE THREAT of double inadequacy differently.
Body-image standards
smart to care about this anymore.” are just the tip
Expectations vary depending on
of the pervasive “double identity (e.g., racial, sexual, gender,
failure” iceberg, regional). “These pressures look
impacting everything
from parenting different for white women and
to career paths to Black women,” says Elisabeth
relationships.
Duckwell, a counselor in Portland,
Oregon. “Black women navigate
racism and sexism; we did not set
up societal expectations, and we
are not the beneficiaries.”
Though some people bear the
burden more than others, many ex-
perience the same feeling of defeat.
Ignoring these standards seems
impossible, and failure is nothing if
not inevitable. But there’s a reason
why inventors embrace failure: It’s
the best teacher.
For me, once the nebulous con-
cept that had eluded me my whole
life became concrete during that
chat with Allie, it was easier to
grasp. It didn’t seem as intimidating
to start working on double failure. I
still fall victim to negative thoughts,
yet instead of perpetuating the self-
blame cycle, I accept that the mes-
saging impacts me, even as I do my
best to progress past it. And that
feels like its own form of success.
With the help of the following
expert insight, you, too, can begin
to win at living on your terms.
Success
Looks
Like…
…living by your own
Be a circle in
a world of
squares—and
standards, with these be okay with it!
smart strategies.
Track Toxic
Patterns
When thoughts of dual
inadequacy come up, keep
tabs on your feelings and
what triggered them via
journaling or a note on
your phone. This will help
you identify patterns of
impact—when and where
the negative influence hits
hardest. Brace yourself
when you open Instagram?
Sigh when that seemingly
perfect PTA mom texts the
group? Seeing the causes
and effects laid out can
help you change the way
you act when those trig-
gers occur.
Cap Your Recruit the Shout the Practice Self-

Consumption Right Help Unsaid Compassion
Viewing social media can Finding a therapist who Discussing “taboo” sub- When you feel you’re failing
send even the most secure relates to the expectations jects can help you see that on two levels, self-criticism
person into a self-doubting of your identity and some standards (for, say, and disappointment cause
spiral. But the constant community can be hugely parenting) may not be real- double trouble. To recali-
stream of idealized images beneficial, says Duckwell. istic, says Kolomeyer. brate, remind yourself that
and captions is hard to Their expertise will bring What is doable? Broaching you’re receiving mixed
ignore. Instead, limit expo- a deeper understanding to the subject with someone messaging and that your
sure by not scrolling the convo, creating a safe you’re comfortable with. intellectual and emotional
an hour before bed and an space for you to show up as Maybe a mom friend asks, sides process at different
hour after waking up, then your whole self. For Black “How are you doing?” speeds, says Sophia. When
increase “no-phone time” women, she suggests find- You might say, “Actually, your actions are “inconsis-
from there, says Sophia. ing a Black therapist and I’m having a hard time; my tent with what you’re aware
Observe how this changes building a support system life just doesn’t feel like of, ask yourself, Why am I
your downtime and what with others who are navi- my own anymore.” Being doing this?” Patience (with
activities make you feel gating healing. vulnerable allows the other yourself) is key.
most fulfilled, like doggie person to do the same
cuddles or reading. and gets you both closer
to acceptance. Win-win.
PROMOTION
Don’
S c
M Ev y
T T F
ff
ff
HERE’S A DE EC IVE
IN ALL OF US.
Love a good mystery?
Find hidden clues and
solve crimes.
DOWNLOAD ODAY:
https://woo.ga/women
Apple and the Apple logo are trademarks of Apple Inc.,

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Google Play logo are trademarks of Google LLC.
PROMOTION
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WOMENSHEALTHMAG.COM/PROMOTIONS
OWN YOUR MORNING
YOUR WAY
Maybe you bound out of bed,
ready to take on the day. Maybe you
roll out and force yourself to
function. Maybe you, like actor
NAZANIN BONIADI of The Lord of
the Rings: The Rings of Power, recently
revamped your routine to serve you
better. Or maybe you haven’t
even thought about it! Don’t worry,
we’ve got you. Ahead, you’ll
find the a.m. vibe that’s juuust
right for you.
STYLING: ANN WANG, HAIR: ANDRE GUNN FOR ART DEPARTMENT USING T3 MICRO, MAKEUP: ELAYNA BACHMAN
BY
Amy Wilkinson
PHOTOGR APHED
BY
FOR ART DEPARTMENT USING CHANEL, MANICURE: CARLA KAY FOR CLOUTIER REMIX
Emily Shur
page
75
Rushed. Chaotic. Jarring.
Those are the words actor
and activist Nazanin Boniadi,
who stars in The Lord of the
Rings: The Rings of Power
(debuting on Prime Video on
September 2), uses to de-
scribe her mornings. Or rath-
er, those are the words she
once used to describe her
a.m. routine: waking to a blar-
ing alarm, jumping into a
quick shower, stuffing her
face with food, and running
out the door.
“I knew something was
missing,” Nazanin says of her
formerly frenetic pace. “I
wanted to do everything to
the best of my ability and give
everybody what they needed,
but with that comes a high
level of anxiety, because [I
was] on the go all the time.”
Realizing she needed to
slow down for her mental
health, Nazanin set out to Previous Page: Morgan Lane top and pants, morgan-lane.com; Mango cropped top, mango
make over her mornings. A .com; Senia earrings, senianewyork.com; Pamela Love necklace, pamelalove.com
break from filming The Rings This Page: LSpace bikini top and bottom, lspace.com; Brilliant Earth earrings, brilliant
earth.com; Le Specs sunglasses, lespecs.com
of Power gave her the chance,
in April 2021, to attend a
mindfulness program where “What I learned was just how doesn’t. (And in case you’re won-
each day began not with the important it is to spend the morn- dering: No, this is not one of those
incessant beeping of an alarm ing awakening our minds, bodies, articles insisting you wake up at 5
but with the rejuvenating and souls before we connect to the a.m. to make the most of your day—
outside world,” she says. Though unless you want to!) The experts
thump of a gong. She wasn’t
the gong may have stayed behind in Women’s Health spoke with agree
allowed to use her phone for New Zealand, Nazanin did bring that you can be a “morning person”
six days (bye-bye, endless home souvenirs—she now tries to whether you wake up at the crack of
scrolling!), so instead, she reserve 45 minutes in her morning dawn or in time for brunch. What
dedicated mornings to yoga for centering herself through medi- matters more than when you wake
and plant-based eats. As tation, yoga, or stretching. up is how you use those hours.
Nazanin tells it, the experi- Discovering a routine that truly To help you #OwnYourMorning,
ence was “transformative.” worked was life-changing for Naza- we present four “morning styles,”
nin. And it can be for you too. It’s all along with ways you can level up
about identifying what about the each routine. Read on to find your
early hours fills you up—and what type and embrace a fresh start.…
M
S EXPNTTEHM 2
B 0E 2R 2 2 0 2 2
1
CHAOTIC ELEVATE YOUR A.M. There’s plenty of research supporting the
QUEEN
benefits of a routine. (For instance, when employees’ morning rou-
tines were disrupted, they reported feeling less calm at work later,
found one recent study.) If you’ve struggled to establish one, it’s
important to pause and reflect on why, says Lisa Pepper-Satkin, a
marriage and family therapist and executive coach. “You have to rec-
No two mornings are the same for you. On Monday, you ognize where the disconnect is,” she says. Maybe you’re struggling to
slam that snooze button seven times; on Thursday, you for- wake up on time because you didn’t get enough sleep (hello, 5 p.m.
get to set the alarm at all. By Friday, you have to forgo double espresso!). Or perhaps mornings were harried at your house as
brushing your daughter’s hair and eating your egg sammie a kid, and you’re still harboring some of that anxious energy around
just to make it to your 9 a.m. meeting on time. In short, you them. Pinpointing your “system’s weakest link,” as Pepper-Satkin
have no routine. “These are folks who pull back the covers calls it, can help clear the path to establishing rituals that serve you.
and immediately feel like they’re behind, then spend their When you are ready to redefine your routine, write down what your
whole day catching up,” says Chanel Dokun, a marriage and ideal morning would look like—and start small. If you’re not sure what
family therapist, life planner, and author of Life Starts Now: that means for you, set aside a few minutes every day to jot down your
How to Create the Life You’ve Been Waiting For. Maybe you thoughts in a journal (see “The Write Stuff,” page 80, for more) in or-
do catch up by day’s end, but at what cost to your mental der to connect with yourself first. “You get to decide who you are, and
and physical well-being? how you want to exist in the world for the day,” says Dokun.
2
Productivity
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If someone were to look up the phrase “rise

and grind” in the dictionary, right next to
the definition they’d probably see an image
of you clutching a cold brew while jumping on
your bike. Your mornings, which very likely
start at 5 a.m.—or earlier—are composed
of action item after checklist after to-do, and
you mark off each one before most people
poke a toe from under the covers. “These are
people who wake up and want to start
producing results right away,” says Dokun.
ELEVATE YOUR A.M.

Let’s be honest: Living a whole life before
9 a.m. is impressive—but it’s also a likely
path to burnout, says Pepper-Satkin. “I
work with a lot of type-A people, and they
have gotten very far,” she says. “And finally,
the day comes when that level of drive no
longer serves them.” What’s actually moti-
vating this drive is important to consider,
says Dokun, because it’s not always internal-
ly fueled. “That woman is often driven to
perform for someone else,” she says,
whether it’s to post on social media or to keep
up an image. Dokun recommends asking this
clarifying question: “Am I doing this because
I believe it will gain me approval, applause,
or affirmation? Or because it reflects my
authentic self and core desires?” Keep the
things that support your dreams (your 10-K
training run) and nix the things that maybe
don’t (’gramming your protein smoothie).
MXNTH 2022
Repeat After Me…
Daily affirmations are an
important part of
Nazanin’s morning mind-
fulness. Her go-to phrase?
“I’m strong enough in
myself and my personality
to handle the situations
I face.”
“
—THERAPIST CHANEL DOKUN
M
S EXPNTTEHM 2
B 0E 2R 2 2 0 2 2
3
Meditative
Mama
Perhaps, like Nazanin, you’ve
done the work to carve
out 10, 20, 30, maybe even 40
minutes for yourself each
morning, focusing on centering
and setting intentions for
the day. This could be in the
form of journaling, meditating,
or mindful movement. However
it manifests, you’ve zeroed
in on how to find your zen—and
you’re feelin’ good.
ELEVATE YOUR A.M.

Congratulations, you’ve
achieved self-actualization—
now’s the time to aim for self-
transcendence, says Dokun.
“Make sure that part of your
morning routine involves
moving beyond yourself—that
it’s not just a navel-gazing time,”
she says. “The intention is
to look at yourself so that you
can be better in the world out
there.” For Nazanin, that’s
meant advocating for human
rights in Iran and working
as an Amnesty International
U.K. Ambassador. For you, that
might mean spending one
morning a week serving break-
fast at a local women’s shelter
or mentoring an up-and-coming
professional in your field.
Channel your energy stores into
something that’s important
to you—and the universe. What
a jump start!
W
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The Write
Stuff
Journaling is a great
addition to early hours
—and there are many
ways to go about it.
Some methods to try:
STREAM OF
CONSCIOUSNESS
The name says it all:
Jot down whatever is on
your mind, whether it’s
tonight’s dinner menu or
that squabble with your
sis. You can also use this
approach to brainstorm
your ideal routine.
GR ATITUDE
Expressing thanks
makes people happier,
according to research.
Writing down just two
or three blessings can
really start your day on
the right foot. “It sets
your brain straight,”
says Pepper-Satkin.
FORGIVENESS
This may be new to
many, but Pepper-Satkin
recommends it to her cli-
ents. “Take a moment to
be gentle with yourself
and your thoughts about
others. Find where there
may be stuck energy
you’re ready to release.”
Cool Beauty
For an invigorating start,
Nazanin stores two of
her skin-care faves in the
fridge: Sundree’s Happy
Glow Lucky sheet mask ($9)
and Cooling Facial Globe
($14). “I love them for
depuffing,” she says.
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SEPTEMBER 2022
Get Thee Outside
Add nature to your
regimen to reap rewards:
Spending time in greenery
is linked to an increased
sense of purpose, ability to
handle life tasks, and even
cognitive function, per one
scientific review.
Tanya Taylor How Sweat

sweater and
bikini bottom, Factors In
tanyataylor.com; In The Lord of the Rings:
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sandals, Nazanin plays a mother
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Senia earrings, Bronwyn, whom she
senianewyork describes as “gentle but
.com; Nazanin’s with a fiery side” (two
own ring
traits the actor says she
shares with her charac-
ter). To prepare for the
physically demanding
role (there are stunts,
people!), Nazanin
worked closely with her
stunt coordinator and
doubles to nail the cho-
reography, in addition to
building endurance
through cardio, yoga,
and Pilates (yes, often in
the a.m.). “The core
strength you get from
Pilates is unlike anything
else,” Nazanin says.
4 ELEVATE YOUR A.M. The good news is, you don’t need to completely
SLOG-ALONG
rethink everything—you are successfully, if snoozily, getting yourself
together, after all. For you, it will be about finding little moments in
your morning where you can inject delight and break up the monoto-
SISTER
ny. “That’s where I sprinkle in some luxe parts,” says Dokun. “I have a
beautiful leather journal I use. I have my favorite pen. I have a hand
lotion that has a great scent. Those kinds of small things can make it
special.” Consider queuing up an inspiring podcast to listen to while
The best way to describe your morning routine would be, you’re fixing the kids’ breakfast (WH loves Glennon Doyle’s We Can
well, rote. Wash, rinse, and repeat, literally. You do the Do Hard Things and Laurie Santos’s The Happiness Lab) or drink your
same 45 minutes every day, but nothing about these habits coffee in the garden while admiring your blooms rather than sitting
brings you real fulfillment or joy—they’re all just a means to and slurping while staring at your phone. By developing a morning
an end, to get you to the office on time or perched on the that’s truly yours (dare we say, bespoke?!), the rest of the day will like-
couch with your laptop. ly feel a little brighter and lighter. Go on, make it something special.
Actress Keke Palmer couldn’t be busier,
which is why she’s prioritizing “precharging”
rather than recharging—and exercising her
right to say no. Habits like these keep her healthy.
LEVELING
UP BY JEANNINE AMBER
PHOTOGRAPHED BY DJENEBA ADUAYOM
STYLED BY KRISTEN SALADINO
P. 83
In a few weeks, Keke,
who’s been acting steadily
for more than two decades,
will head out on a whirlwind
promo tour in support of
two of her biggest roles yet:
starring opposite Daniel
Kaluuya and Steven Yeun in
Jordan Peele’s hotly antici-
pated spine-chilling thriller,
Nope, and as the voice of Izzy
in Disney/Pixar’s Lightyear.
The latter project will bring
her to the U.S. Naval Obser-
vatory in D.C. to join Vice
President Kamala Harris as
she screens the film for mili-
tary families; the former will
take Keke around the world.
“We’re doing a lot of trav-
eling for Nope,” Keke says.
“Korea, Germany, London,
Paris, so many different
places, which I’m excited
about. But I also know it’s
going to be extremely physi-
cally taxing,” she adds. “I’m
going to be expending so
much energy, talking, laugh-
ing, and engaging. And I
don’t do anything half-
assed. So if I’m talking, I’m
talking; if I’m laughing,
I’m laughing; if I’m engag-
ing, I’m engaging.” On top
Keke Palmer is a
of that, she says, is the challenge of eating
well on the road. “It’s trying to find the
right things—to make sure I’m not always
force of nature.
eating garbage because I’m getting too tired,
or I forgot. I want to make sure my body is
at its best.”
And so she came to this compound in
California’s Desert Hot Springs to sip wheat-
Take the way she speaks, for instance—rapid-fire and full of vigor, as if she grass juice, practice Reiki, and take part in
had just been blasted from a cannon. Even on this lazy afternoon, she is a cleansing ceremony led by a shaman
bursting with energy, which is especially impressive since only moments named Mari. This expedition was less an
before, she’d been at the spa. I’d expected her to have that post-massage effort to replenish her depleted reserves
floating-on-air vibe. Instead, Keke, 29, speeds forward like a woman on a than a preemptive move—think of it not as
mission. And right now, that mission is to tell me about the retreat, where a recharge but a precharge—like taking a
she’s been for the past five days. “It’s a spa,” she says. “But it’s really like a deep breath just before bolting full steam
health clinic. So, I’ve been meditating, resting, doing yoga, juicing, work- ahead: “I’ve learned over the years that to
ing out—just all this spiritual and health grounding.” In other words, this keep my sanity, and to physically keep
wasn’t a primp-and-pamper situation. Keke was preparing physically and this machine running, I have to pour into
mentally for hectic days ahead. myself as often as I can.”
PREVIOUS SPREAD
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story of a young girl quarterback who led her team to the Pop Warner
Super Bowl. The film went into production not long after Keke’s debut
album, So Uncool, was released. “I would go from long days on-set learn-
ing how to play football to touring and performing music at army bases
on the weekends.”
“It became a habit to hustle hard,” she continues, “which is essentially
Self-care has not always been a priority for how our country exists anyway, so I’m not original in that.” But the hard
Keke. In fact, the actor spent most of her early work took a toll. Over the years, Keke experienced exhaustion; she fainted;
career hustling and striving, sometimes “to she lost her voice. But, she says, sometimes you figure out what you need
the point of exhaustion,” she adds. to do to take care of yourself only after “you’ve hit the wall.”
At 17, Keke started therapy. The next year, she began practicing yoga.
Initially, she admits, her goals were mostly aesthetic. “It was like, ‘I want my
body to look good because one day I want to do action movies,’” she recalls
with a laugh. “It was a superficial start, which I think is fine. The entry point
doesn’t always have to be so serious.” But as she got deeper into her practice,
Keke had an epiphany: “I realized I’m not supposed to be competing with
Keke grew up in suburban Robbins, Illi- my classmates. I’m supposed to be getting into my own zone. I discovered
nois, the second of four siblings, with par- that mind, body, and soul appreciation don’t have to result in a six-pack.”
ents who encouraged artistic expression. As And then another awareness took hold: Keke started reflecting on the
a small child, she sang in the church choir. discipline that led to her successful career and wondering what might
At 9, she auditioned for a national touring happen if she dedicated a similar energy to caring for herself. “It hit me that
production of The Lion King. Although she I have to practice loving myself the same way I practice acting,” she says.
didn’t get the part, the experience ignited a Keke also thought of her grandmother and how she’d encouraged her
spark: “I was like, ‘This acting thing is
really fun.’” Keke studied the craft with
her mother, Sharon, whom she still
taps for career advice today. “My mom
taught me how to break down charac-
ters and how to find the rhythm in the
scene, whether it’s drama or comedy,”
says Keke. “I would love to present the
Sharon Palmer [acting] method to the
world someday, because she really is
skilled. Honestly, my mom’s brilliant.”
Keke made her film debut at 11, play-
ing Queen Latifah’s niece in Barbershop
2: Back in Business. Two years later, in
2006, she found herself starring opposite
screen legends Angela Bassett and Lau-
rence Fishburne, playing spelling bee
champ Akeelah Anderson in Akeelah
and the Bee. Keke not only held her own,
but her breakout performance was
described by one film reviewer as “quite
simply remarkable.” From then on,
Keke—born Lauren Keyana Palmer—
was unstoppable. She launched a music
career and appeared in a steady string
of film and TV roles, including as the star
of Nickelodeon’s True Jackson, VP.
Keke credits her early years in the
industry for instilling a professional
work ethic. “You can’t work for Disney
or Nickelodeon and not be professional,”
she says. “They don’t care if you’re 5 years
old!” But still, she says, sometimes the
breakneck pace of stardom “was just
way too much.”
When she was 14, Keke was tapped
for another starring role, opposite Ice
Cube in The Longshots, based on a true
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Award. And this just in: Keke is slated
to star opposite Natasha Lyonne and
Maya Rudolph in the upcoming ani-
mated series The Hospital. Oh, and did
I mention she’s launching a YouTube
channel that’ll be a mix of scripted and
unscripted original content? It’s no
grandchild to say her prayers before bed, which Keke wonder the woman wanted a few days
recognized as another act of “rejuvenation through to herself.
self-practice.” Making these connections felt like an Still, spending five days at a spa is a
awakening. “That was when I started thinking about rare treat, even for Keke. She says the
how I want to exist in the world.” real secret to maintaining her well-
In 2021, Keke went public with her diagnosis of poly- being is a habit she’s recently begun to
cystic ovarian syndrome (PCOS), an endocrine disor- manifest. She’s learning how to say no.
der marked by overproduction of androgen, which can “I realized it’s hard to say no because
cause symptoms such as persistent acne and irregular we don’t trust,” she says. “We don’t trust
periods. Keke posted the news of her diagnosis on that if we say no the opportunity will
Instagram with an unfiltered photo showing the acne come again. Or we don’t trust that if we
she’d struggled with for years. PCOS affects as many say no we’ve made the right choice. Or
as 5 million women of childbearing age in the U.S., we’re scared that if we say no we’re go-
according to the Centers for Disease Control and Pre- ing to offend somebody. But I realized
vention. There is no cure for PCOS, but some women that saying yes to too many things was
find their symptoms improve when they follow an anti- stressing me out the most.”
inflammatory eating routine and focus on exercise to So she’s been challenging herself
reduce stress, which can aggravate the condition. to be fearless: “I’ve learned not to be
With her busy schedule, Keke finds her favorite way afraid to rearrange things and to ac-
to work out is with the Melissa Wood Health app, which cept that I’m not going to be able to do
offers a variety of yoga-infused Pilates routines and it all without hurting myself.” She re-
meditations. “My body responds incredibly well to members receiving a job offer not too
Pilates,” she explains. And the app gives her flexibility long ago that she wanted to accept, but
to get in a workout of whatever length she can. “There the timing was impossible. “A couple of
are videos that are 10 minutes, 15 minutes, 40 minutes years ago, I would have been like, ‘Well,
long. It’s so smart because sometimes 10 minutes is all your career’s over if you don’t do this.’
the time we have.” But this time I was like, ‘Physically, this
is not possible. I would have to dishon-
or myself in such a cruel way [to make it
happen] that I simply have to say no.’”
For Keke, success is a balancing act.
On the one hand is the drive and enthu-
siasm that got her to where she is and
Today, Keke is dressed in a light sweatshirt, olive- tempts her to say yes to everything at
colored high-waisted Lululemons, furry slides, and no once. On the other is the commitment
makeup, with her hair in twists pulled into a bun. And to self-care and protection, which tells
she’s got that glorious smile. Keke radiates warmth and her it’s okay to slow down. “It’s been two
charisma. Her presence is so captivating, her manner years since I embarked on this whole
so engaging, that, at 20, she was anointed to helm her ‘saying no’ thing,” she says with smile.
own show, Just Keke, making her the youngest talk “And I must say, I’m getting really good
show host in TV history. These days, it feels as if Keke at it now. That’s the grace and the silver
is everywhere: She’s judging spins and dips on HBO’s lining. Everything I’ve been through
Legendary; she starred in and executive-produced has taught me how to love myself more.”
the thriller Alice, a feature film about an enslaved
Hair: Ricardo Roberts. Makeup: Jordana David. Manicure:
woman who gains her freedom and seeks revenge; her Temeka Jackson. Set design: Danielle Von Braun.
89
Body
Shop
A growing group of NONINVASIVE procedures
promise to target fat and sculpt
muscle—no effort or surgery required.
But the results can come at a cost.
CREDIT LINE HERE ALL CAP ATNATIONAL REGULAR 5 - 4.5
That’s why dermatologists are sharing the

need-to-know info on these treatments.
BY ELISE MINTON TABIN
CREDIT LINE HERE ALL CAP ATNATIONAL REGULAR 5 - 4.5
PAGE
91
THE
MUSCLE
TONERS
KNOWN AS
The idea of doing Emsculpt, Emsculpt Neo,

CoolTone,
thousands of truSculpt flex, EvolveX

TREATMENT AREAS
crunches as you lie

Thighs, butt, arms,
and abdomen
COST
still on your back Approximately $750

per treatment
or of melting fat SESSIONS

Four or more
without breaking a
PAIN FACTOR
Minimal
RESULTS
sweat may seem like Lasts 6 to 12 months
Marvel movie stuff. THE VERY IDEA —not to mention

the sensation—of your muscles
contracting as you remain still
Yet modern aesthetics companies have created feels as kooky as it sounds. But
devices they claim make it possible—and they’re it’s exactly what you’ll experience
available at a med spa or derm’s office near you. during a session with one of these
Of course, the idea of transforming your body devices. Attachments are secured
to treatment areas, and once the
with the help of a doctor is nothing new: Plastic switch is flipped, high-intensity
surgeons have long offered nips and tucks. Unlike focused electromagnetic energy
when you go under the knife, though, these treat- (HIFEM) activates muscle contrac-
ments supposedly sculpt, tighten, and firm with tions in a way you’d be hard-
no downtime (perhaps why nonsurgical options pressed to replicate at the gym
(think upwards of 20,000 crunches
are expected to become a $150 billion industry by
or squats in 30 minutes, say manu-
2030). “It’s now easier and more affordable than facturers). The feeling: An odd mix
ever to make tiny tweaks to your physique,” says of contractions, tightness, vibra-
Stacy Chimento, MD, a board-certified aesthetic tion, and heat, followed by a tap-
dermatologist in Bay Harbour Islands, Florida. ping sensation to release the lactic
acid that forms. Not painful per se,
Socialite status, no longer required.
but as close to an out-of-body ex-
But many of these treatments are still quite perience as one might encounter.
pricey, and research shows that some offer mild WHILE EMSCULPT, THE OG, tar-
to moderate clinical effects at best. (And, almost gets muscle alone, as do truSculpt
goes without saying: There are so many reasons, flex+ and CoolTone, Paul Jarrod
beyond aesthetics, to exercise—don’t think of Frank, MD, a board-certified der-
matologist in New York City, says
these procedures as a gym replacement.) “We that newer technology like Ems-
have measurement tools that verify results in mil- culpt Neo takes things a step fur-
PREVIOUS SPREAD AND THIS SPREAD: GETTY IMAGES
limeters, but ultimately, it’s about what a patient ther, blasting fat and tightening
sees in the mirror,” says dermatologist Ranella skin with radiofrequency. Once
Hirsch, MD, a past president of the American you’ve completed the recom-
mended sessions, you’ll have built
Society of Cosmetic Dermatology and Aesthetic
some muscle mass, lost a tiny bit
Surgery. Dramatic before-and-after photos are of fat, and created leaner defini-
usually misleading or downright false, and tion and better posture. “You can
complications can occur. even decrease urinary inconti-
For these reasons, Hirsch recommends seek- nence due to stronger core mus-
ing the guidance of a board-certified dermatolo- cles,” says Janet Allenby, MD, a
board-certified dermatologist in
gist (skip the spa!) who can have an honest convo Delray Beach, Florida. You may
about the risks, results, and true cost. Ahead, feel slightly sore afterward, but
docs reveal the nitty-gritty details to consider. it’s nothing you can’t handle.
SEPTEMBER 2022
THE FAT HEATING OR DISSOLVING FAT
so your body can naturally flush
it away is the supposed superpower
THE ONE OUTLIER: Kybella, a
fat-melting injection that doctors
use off-label (it’s approved to
MELTERS of these devices. Fat-melting treat-

ments tackle specific areas with
intense heat, radiofrequency, ultra-
sound, or lasers, causing those
reduce the appearance of a double
chin, but many derms treat other
areas of the body). A few injec-
tions—yes, they sting—can be used
KNOWN AS
cells to die. While the specifics to get results on the arms, back,
truSculpt iD, SculpSure, vary, most of these devices use a and bra line. But the effects come
EON, Kybella large waistband applicator to only after a worse-before-better
TREATMENT AREAS
deliver the energy—for noticeable period that involves swelling and
Flanks, abdomen, arms, results, the fat must be heated to potential bruising. Once that
back, and bra line around 122°F. The devices have resolves, the inflammation from
COST
built-in safety features, but yeah, Kybella causes the tissue to reor-
From $1,000 you’ll want to see a skilled physi- ganize, which means you’ll get
per treatment cian. The vibe? Think short bursts about a 20 percent tightening in
SESSIONS
of extreme heat, like a powerful addition to fat reduction, says
One to three heating pad on the highest setting. the brand.
PAIN FACTOR
It’s tolerable, and then the device
Minimal quickly cools and the process
RESULTS
starts all over again.
Permanent
357,938
noninvasive fat-reduction
treatments were per-
formed in 2020, according
to the most recent data
currently available.
Source: American Society of Plastic Surgeons
93
THE FAT FREEZER THE
KNOWN AS
COOLSCULPTING put noninvasive fat-blasting
devices on the map, but the recent media storm CELLULITE
SMOOTHERS
CoolSculpting surrounding former supermodel Linda Evangelis-
TREATMENT AREAS ta’s experience of paradoxical adipose hyperpla-
Abdomen, sia (PAH), a rare side effect that causes enlarged
waist, inner thighs, tissue, has now made it a household name. And
bra line, back, while PAH is uncommon, “a risk of 1 in 10,000 KNOWN AS
arms, and butt means nothing if you’re that one person,” says Qwo, Emtone,
COST Hirsch, who does not offer CoolSculpting in her Resonic Cellulite Treatment
Approximately practice. Again, seeing a board-certified derma- TREATMENT AREAS
$3,200 total tologist can further reduce the chance of compli- Thighs and butt
TREATMENTS NEEDED cations, but don’t just rely on a consent form. COST
Two or more Hirsch says it’s important to find a doctor who’ll From $450
PAIN FACTOR be explicit about the possible side effects (she per treatment
Moderate to schedules a separate 45-minute consultation TREATMENTS NEEDED
very uncomfortable with patients who are interested in treatments One to four
RESULTS before a single switch is flipped). PAIN FACTOR
Permanent SO HOW DOES IT WORK? The device delivers Minimal to moderate
cold temperatures via applicators that freeze RESULTS
fat cells so they break down and die, a process Lasts 12 months or longer
known as cryolipolysis. That part’s not too bad—
a slight vacuum-like sensation followed by in- CELLULITE AFFECTS UP TO
tense cold before the area goes numb. After 90 percent of American women, and
removal of the applicators, the treated area feels there haven’t been any great solu-
“like a frozen stick of butter, so we massage it tions—no matter what that jar of
to break up those fat cells,” Chimento explains. firming cream says—for those who do
(This process can be uncomfortable.) The newest want to address it. (You embrace it or
iteration, CoolSculpting Elite, treats two areas feel pretty neutral on the matter?
simultaneously and features different applicator Right on.) That’s because it’s caused
sizes and shapes for better fit and comfort. by three separate things: loose skin,
protruding fat, and fibrous bands
that pull on the skin. For moderate to
severe dimples, the painless inject-
THE SKIN TIGHTENERS

able Qwo is an option. “It’s an
enzyme that breaks up the septae
bands that pull on the skin, redistrib-
utes fat, and stimulates collagen to
BODY TR ANSFORMATIONS CAN LEAVE smooth cellulite,” Chimento says.
KNOWN AS BEHIND extra skin, and derms can help tackle The results can be dramatic, but they
Thermage, Exilis Ultra, it with heat—radiofrequency, ultrasound, and come with major bruising. But Qwo
Profound, lasers. All of them feel like a super-hot stone isn’t your only option. Off-label use of
Morpheus8 Body, Ultherapy massage as they deliver heat beneath the skin’s Sculptra and Radiesse stimulates
TREATMENT AREAS surface to stimulate elastin and collagen collagen production to fill dimples.
Arms, stomach, legs, production for a tightening effect. To see firm- AND IF YOU’RE A NEEDLE-PHOBE,
and butt ness, “the skin needs to get hot enough to dis- other anti-cellulite treatments such
COST solve or tear apart the hydrogen bonds between as Emtone combine radiofrequency
From $1,000 per treatment collagen bundles so it can all be replaced with with targeted pressure to make
TREATMENTS NEEDED fresh new collagen,” says Ava Shamban, MD, a cellulite less noticeable. “The heat
One to four celebrity cosmetic dermatologist in Beverly Hills. penetrates deeply and breaks up the
PAIN FACTOR DOCTORS ARE USING TREATMENTS fibrous bands that cause dimpling,”
Moderate to severe typically reserved for the face off-label on the Frank says. “It also evens out the
(you’ll need numbing cream body, including Ultherapy and radiofrequency superficial fat layers that can exacer-
or a local anesthetic) microneedling treatments. Profound and bate cellulite and helps tighten the
RESULTS Morpheus8 Body are the strongest of these, skin superficially.” Then there’s
Lasts one to two years and they safely stamp needles into the skin Resonic, which sends high-pressure
while simultaneously delivering skin-firming acoustic shock waves into the skin
energy. People with darker skin tones should to change the fibrous septae that pull
proceed with caution, though, says Chimento. on fat and reduce cellulite with one
“Although these are colorblind and safe, session. Allenby describes it as feel-
melanin-rich skin does tend to absorb more ening like a little jackhammer without
GETTY IMAGES
ergy, which means there’s still a risk of burning, being painful. “The trauma creates
which is always a major concern with devices a cellular response that thickens skin
that pack a lot of energy like these,” she says. for a smoother look,” she adds.
SEPTEMBER 2022
The percentage of patients
seeking cosmetic procedures
who meet the diagnostic criteria
for body dysmorphic disorder.
Skilled docs can identify
these individuals during a
consult—and get them help.
Source: Body Image
96
Slider workouts live in the sweet spot of low impact
yet high intensity. They challenge your body,
fire up your core, and engage your brain.
Turn instability into power with our primer.
By Jennifer Nied Photographed by Tyler Joe
us-
r m n-
you ant te n.
p t ur
kee ons e b
iders der c up th
Sl s un turn
cle n to
sio
N
ecessity is the mother of invention.
That’s how trainer Kara Liotta, CPT,
reignited her love of slider workouts.
“During the pandemic, I needed a
different way to work out using what
I had at home. I didn’t have bands
and balls and heavy weights, but I had
a piece of paper,” she says. Liotta went on to lead
hundreds of strength and HIIT workouts with only
a piece of paper or the occasional paper plates.
If you’re questioning how flimsy sheets can power
a sweat sesh, let’s back up a sec. Papers serve as
sliders (or gliders, depending on who you’re talking
to!), which are, at their simplest, unstable surfaces
that allow your feet or hands to glide along the floor
with ease, firing up muscles in a whole new way. (If
you’ve ever seen or used those small plastic or foam
discs at your gym, that’s what we’re talking about.)
Gliders aren’t new. But their small
size, affordable price, and accessibili-
ty—key characteristics for a fitness
routine as of late—make them perfect
for sculpting. They can boost any
functional body-weight movement
(squats, lunges, planks, hamstring
curls, pushups…) in a typical strength
workout as well. “They’re a great way
to get a lot of bang for your buck be-
cause you’re targeting different areas
and muscle groups at one time,” says
Liotta, who is also a cofounder of
KKSweat. “Sliders are their own kind achieve the same intensity,” she
of special burn.” says—minimizing stress on the joints,
Heads up, though! The first few yet still improving balance, muscular
times you work with sliders, you may endurance, and mobility. (Need we
notice a unique sensation in muscles say more?)
you’ve probably never thought about You’ll get a mental workout, too,
before—a result of being on a dynamic from the balance challenge. “Your
surface. You’re tapping into small brain is more in tune with your body,”
stabilizing muscles all over the body says Long. “You’re able to feel that
to keep form from faltering, which little shift in the hip, the ankle moving
means you’re firing more muscles at around, or your foot burning from
the same time. “Sliders activate the standing on one leg. The neurological
deep core, hip stabilizers, and shoul- connection to the movement pattern
der stabilizers,” says Chelsea Long, gets more defined and direct.” (Long
CSCS, an exercise physiologist at the compares it to when you’re trying to
Hospital for Special Surgery’s Tisch use good penmanship as opposed to
Sports Performance Center. “And scribbling notes.) But that’s not all
you can use a lot less resistance to there is for your noggin. “Your mind
has to determine its spatial aware-
ness more than when on a stable sur-
face,” says Janeil Mason, CPT, creator
of Fit and Lit. “No matter your age,
you should incorporate balance
exercises, like with sliders, into your
routine.” So let’s get geared up for
flawless form—and a serious sweat.
-
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e a p e, Previous spread: Heroine
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99
Skip the Sneaks
Try it barefoot (or in
socks) to engage more
muscles and work on
ankle mobility. “Sneak-
ers can act like a cast,
limiting full move-
ment,” says Mason.
Going barefoot when
possible gives your
toes and ankle a boost.
FINESSE
YOUR FORM
Follow these cues from Mason to move
with confidence and control.
100
Modify When Needed
Single-side standing
moves (peep the lateral
lunge on page 102)
Opposite page: are a major challenge,
Alo top and leggings, says Mason. Gently
aloyoga.com; Ugg place your fingertips on
bralette, ugg.com for a wall or on the top
similar styles; of a chair or stool as an
Machete earrings, extra point of stability
shopmachete.com if you need it.
This page:
Cotopaxi jacket,
cotopaxi.com; Onzie
bike shorts, onzie.com;
New Balance sneakers,
newbalance.com; Miu
Miu sunglasses,
bergdorfgoodman.com
STYLING: HANNAH DEELY, HAIR AND MAKEUP: NEVIO RAGAZZINI AT NEXT ARTISTS USING BENEFIT COSMETICS, SET DESIGN: MIAKO KATOH, MODEL: MYA FURBERT-JACOBS FOR WILHELMINA
Think “Micro”
Motion
It doesn’t take much
to hit your core and
muscles during glider
workouts, so consider
keeping them under
near-constant tension
as you shift within
a position. Your range
of motion can be
small—even as little as
an inch or two of
movement—until you
gain control and
strength.
y
nerall
ing leg is ge r—but
ork de
The w ne off the sli nonstop.
the o are firing
bot h
Check Foot
Placement
For most lower-body
moves, you want to
place the entire ball of
your foot on the slider
to create a strong base
of support and prevent
your feet from slipping
off as you move.
SLOW AND LATERAL
LUNGE
STEADY
Place slider under right foot and stand
upright (A). Slowly hinge forward at
hips, pushing tailbone back behind
STRENGTH
you as left knee bends and right leg
slides straight out to the right (B).
(When you reach your deepest lunge,
your back should be flat and spine
neutral. If you hunch or fall forward,
go up higher in the lunge.) Press into
ball of right foot on slider as you re-
INSTRUCTIONS Complete the moves in order, each for verse movement and pull right leg in,
returning to a standing position.
45 seconds, resting for 15 seconds in between. Do the
circuit four times (about 25 minutes). For unilateral moves,
start on right and alternate your moving leg each round.
A TRAINER TIP
LEVEL UPHold a five- to eight-pound weight at your chest For a greater
in rounds three and four when you do the lateral and curtsy challenge, hold
lunges. You’ll turn up the resistance and recruit the core. a DB and swing
it overhead
every time you
stand back up
PLANK SAW Place a slider

under each foot
and set up in a
from the lunge.
forearm plank B
A with shoulders
stacked over el-
bows (A). Press
through fore-
arms to slowly
slide body back
(B) and forth
B continuously, en-
gaging your back
muscles as if
you’re doing hori-
zontal pullups.
5
“SCRUB THE FLOOR” CURTSY DEPARTMENT USING DIOR BEAUTY, ONZIE TOP, KORAL LEGGINGS, NIKE SNEAKERS
TYLER JOE, STYLING: DANIELLE FLUM, HAIR AND MAKEUP: KAYLA JO AT ART
Stand on left leg and place

slider under ball of right
foot. Keeping shoulders
and hips square, wrap right
leg behind you into a curtsy
lunge and hold at bottom
(A). (Spine can tilt forward
slightly, but be sure to
maintain a flat back.) Keep-
ing a bend in supporting
left leg, slide right foot six major muscles make
inches farther back (B),
then six inches in again up your core—each one
while left leg holds still and is working to stabilize
hips and glutes stay low. A B you in every single move
in this circuit.
102
A SPLIT-SQUAT
KNEE DRIVE
Stand with weight in left leg and place
B slider under right foot. Slide right foot six SLIDE STARS
to eight inches back so foot placement is The only thing you
staggered. Lift right heel. Push hips back need: something
and bend knees, arriving in a split squat that slides smoothly
with more weight in your front (nonslider) over your workout
leg (A). Holding left leg still, slide right surface. “If there’s
foot straight back behind you (B), then friction or some-
return to the split squat by driving knee thing stopping you
forward with force. from completing the
exercise, the envi-
ronment is not slick
enough,” says Ma-
son. If you have any
of the items below,
you’re ready to get
after this workout.
For Hardwood
or Tiled Floors
Dryer sheets
Towels
SLIDE TO
Socks
Sliders
SUMO SQUAT For a Rug or Carpet

Paper plates
Furniture movers
Stand with weight in left leg and
A
slider under right foot, feet about For Anywhere
hip-width apart and toes turned Valslide Discs
out slightly (A). Keeping spine tall, With padding on one
slowly slide right leg out, bending side and smooth plas-
both knees into a sumo squat, knees tic on the other, this
bent 90 degrees and over ankles (B). durable pair turns car-
Once in your deepest sumo squat, peted, tiled, linoleum,
engage inner thighs to reverse the or even rubber flooring
slide back to starting position. into an unstable
training surface. ($30,
B valslide.com)
Brrrn Board
The flat, slippery
apparatus expands up
to six feet, offering
DOWN-UP plenty of room to prac-

tice lateral lunges,
slider mountain climb-
Stand with a slider under each foot, arms reaching overhead (A). Hinge forward ers, you name it. The
at hips with a flat back to bring hands down to floor in front of you; heels can bundle comes with
come off floor (B). Pressing palms into floor, slide legs back, arriving in a high booties to go over your
plank position (C). From plank, engage core and legs to bend knees and drag sneakers (or just wear
socks) as well as “slide
sliders forward toward palms, then return heels to floor and reach back up to
mittens” to turn your
standing with arms overhead. hands into gliders too.
Whee! ($300, thebrrrn
.com)
Sklz Slidez
Dual-Sided Exercise
Glider Discs
The hexagon shape
and grippy foam tex-
A B C ture mean your hands
and feet stay put,
allowing you to flow
gracefully through
each workout. ($25,
amazon.com)
D
E
N
I Jeans are the OG of easy cool.
M
You can dress ’em up or down,
and now: Wear the textile in a
bunch of different ways.
PHOTOGRAPHED BY Kimber Capriotti

STYLED BY Kristen Saladino
105
This page
ba&sh jacket and
blouse, ba-sh.com;
Abercrombie & Fitch
jeans, abercrombie.com
Opposite page
Zara jacket, zara.com;
Staud sweater and
boots, staud.clothing;
Toit Volant shorts,
toitvolant.com; Third
Crown x Jonathan
Simkhai earrings,
thirdcrown.com
DAZE
BREATHE IN THE BEAUTY
Sometimes simplicity via bold basics—a navy hoodie, a classic pair of jeans, and
a long, bright coat—is the perfect complement to wherever the day brings you.
Whether that’s school drop-off or a mind-clearing jaunt in nature, you’re ready.
107
Aknvas coat, aknvas.com; Pangaia hoodie, pangaia.com; Abercrombie & Fitch jeans, abercrombie.com; Isabel Marant
boots, isabelmarant.com; Annelise Michelson necklace, annelisemichelson.com; RiotDivision belt, riotdivision.tech
1. Fashion
Company Name -
Narrow bold 7.25-
8.75 (Cmd+Num2)
Product name,
$XXX, website.com
is Regular Italic
7.25-8.75
THE ’80S
CALLED…
…and they’re jealous that
the 2022 version of acid
wash looks so good! This
monochromatic blush-hued
set is anything but bland.
This page Lapointe top and pants, shoplapointe.com; Jennifer Fisher ring, jenniferfisherjewelry.com
Opposite page Pendleton shirt, pendleton-usa.com; Isabel Marant dress, isabelmarant.com; Golden Goose sneakers, goldengoose.com; Jennifer Fisher neck-
lace, jenniferfisherjewelry.com; Hirotaka pendant necklace, hiro-taka.com; Annelise Michelson ring, annelisemichelson.com; Chimi sunglasses, chimieyewear.com
109
LEG DAYS
The beauty of a denim dress?
It’s a dress…made of
denim.…Need we say more?
It offers structure (no clings
here!) while allowing
you to show off all that
lower body work.
PERMISSION TO PLAY, GRANTED
Deep-indigo overalls! Patchwork suit! The outfit options are endless, but the end vibe
is the same: a fun spin on the beloved fabric that exudes confidence while providing
next-level comfort that’s up to your standards. Go ahead, let loose.
111
Left Below Hair and makeup:

Free People jacket Polo Ralph Lauren Phoebe Seligman
and tank, fp jacket and jeans, for Art Department
movement.com; ralphlauren.com; using Kosas and
Wrangler overalls, Sam Edelman Davines. Model:
wrangler.com; booties, nordstrom Lauren Forge for
Golden Goose .com The Industry.
sneakers, golden
goose.com; Hiro-
taka earrings and
ring, hiro-taka.com
H E A LTH Y A- H A M O M E NT S
PE LOTO N
16
I N S TR U C TO R
A N D AUTH O R
TUNDE
OYENEYIN
When Tunde Oyeneyin clips in and

kicks off one of her high-energy
classes, it’s clear she’s found her call- THE NUMBER OF YEARS TUNDE
ing: motivating and inspiring others WORKED AS A MAKEUP
through movement. But the 36-year- ARTIST BEFORE SWITCHING
old navigated past a lot of (meta- GEARS TO START A CAREER
phorical) speed bumps and potholes AS AN INSTRUCTOR
to arrive at her destination.
Growing up in Texas, Tunde wasn’t
the confident athlete you see today,
she admits. “I tried out for every sin-
gle sport and never made the cut,”
she says. Tunde felt uncomfortable in
her body and even avoided laughing
too loud so as not to draw attention
“I think about life and
to herself. She knew she couldn’t how we get to be here
persist in this unhappy headspace
and, deciding to make a change, be-
just one time…so what
gan exercising. She went on to lose are you waiting for?
70 pounds, but today, Tunde is more
focused on what she’s gained: “a
Break up with the
sense of purpose, understanding, person. Quit the job.
confidence, and a mindset that I can
do anything I put my mind to.”
Marry the guy. Have
She’s relied on that positive per- the kids. Go on the
spective multiple times, including
when her first Peloton audition didn’t
vacation. Cut your
land her the job. She persevered, hair. Just do it!”
believing deep down that it was her
true destiny. “We don’t get to choose
what happens to us,” she says. “But
we do get to choose how we react.”
Yes, yes, yes to that!
Put It Out There

Tunde shares her inspiring story
in her first book, Speak, which hit
shelves in May. “You can’t over-
think the words if your hope is
REFRAME HONOR YOUR
SELF-CARE ACTUAL NEEDS that someone sees themself in
“I call it ‘soul care’— “You can find new you and makes that connection.”
things you do for ways to continue to
the good of your soul. train your body
A lot of times when as it evolves. Before,
you say ‘self-care,’ it was a matter of
people think it’s a pushing my body
AS TOLD TO
luxury. But when my to the max. Now, AMY WILKINSON
soul is good, I’m I think about how I PHOTOGRAPHED BY
better able to show can strengthen and MIGUEL HERRERA
up for you.” reward it.”
1
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