Unlock Hidden Energy and Burn Fat with These 7 Daily Hacks You’ve Never Tried Before!

Ever found yourself wondering if those early bird dinner specials are just a clever ploy to get us out the door before prime time, or if there’s some real wellness magic behind eating at 5 p.m.? Well, turns out, the latter might just be true—and a growing crowd of Americans is hopping on this healthier early dinner train. I’m Kaitlin Reilly, your go-to wellness whisperer, here to dish out some smart-as-heck tips that could very well change how you think about mealtime and your nightly shut-eye routine. Because let’s be honest, who wants to toss and turn thanks to that cheeky late-night snack? Stick with me, and let’s explore how shifting your schedule just a tad might pay off in BIG ways for your body and mind. Ready to shake up your nightly routine and unlock some serious health perks? LEARN MORE

Hello, health enthusiasts! My name is Kaitlin Reilly, and I’m here to deliver the internet’s best wellness tips of the week.

Are you a fan of early bird specials? More and more Americans are, Yahoo’s Rachel Grumman Bender reports, with research showing that earlier dinner reservations (think 5 p.m.) are becoming more popular.

Aside from having a better shot at scoring a dinner reservation at that time, there’s also a health factor at play: “Eating earlier gives your body more time to digest before bed, which can help keep blood sugar steady, reduce late-night cravings and improve sleep,” dietitian Valerie Agyeman says. In other words, you’re less likely to be tossing and turning on account of that late-night burrito.

Of course, not everybody’s schedule makes it possible to dine that early. That’s OK, experts say — just try to eat your last meal two to three hours before bedtime. The more time you have to digest, the more restful your night’s sleep will be, and your body will thank you in the morning.

Want to see if you should grab an outside table when making a reservation this week? Consult your local weather forecast. Seeking astrological guidance? Check out your horoscope. Finally, pick that “one small thing” to do this week to improve your well-being. Here are some ideas.

🦺 Pick the right weighted vest

Weighted vests are definitely having a moment right now, but exactly how heavy should they be? Experts tell Women’s Health that starting at about 5% of your body weight will help you get used to the vest. If the vest is “too heavy to start, the user could compensate with poor posture and potentially cause further injury to their spine,” physical therapist Meg Darmofal says. Want an extra challenge? You can go up to 15% to 20% of your body weight — but do so gradually, and make sure you’re mastering walking with the lighter weight first. If you can’t maintain good form or are feeling pain, you should drop back down in weight. You can always scale up your workout in other ways, such as by walking farther, faster or on a steeper incline.

📶 Climb 50 stairs a day

A study from Tulane University found that climbing about five flights of stairs — or roughly 50 steps — a day may cut your risk of cardiovascular disease by up to 20%, the Independent reports. Researchers say it’s the equivalent of walking the oft-lauded 10,000 steps a day — so skip the elevator and get to stepping.

📋 Try ‘chunking’

Feeling overwhelmed by a big project? Consider “chunking,” Real Simple suggests. It’s a strategy that breaks down daunting tasks into smaller, more manageable action items. According to mental health counselor Vassilia Binensztok, this technique makes it easier to focus, as it “takes less of a toll on our working memory, allowing us to remember things better.” Whether the thing dominating your to-do list is a work presentation, a home remodel or planning your better half’s surprise birthday party, take a beat to focus on the small “micro-steps” (ordering a birthday cake?) that will help you get it done.

🚰 Clean your sink

Your sink is one of the germiest places in the kitchen, microbiologists tell Self. You can blame all the food debris (raw chicken juice?!) and moisture, which causes bacteria to thrive. Microbiology professor Bill Sullivan suggests cleaning your sink each night with soap and warm water, and giving it a deeper disinfecting once a week or anytime it’s used for food prep. This can be done with a commercial cleaner or a simple homemade mix of one tablespoon of bleach in a gallon of water, left to sit for a few minutes. And make sure you dry off your sink after you clean it, as bacteria thrive in moist environments.

🚽 Stop using your phone on the toilet

The temptation to scroll on the toilet is great, but here’s the bad news: It could lead to hemorrhoids, according to a recent report in Prevention. A new study published in PLOS One found that combining toilet time with phone time was associated with a 46% greater risk of hemorrhoids. Why? Well, when you spend too much time on the toilet — as you tend to do while watching TikToks or texting — you’re straining your rectal veins. (Sitting on a chair doesn’t have the same effect because your pelvic floor is supported.) Bottom line: When it comes to the bathroom, get in and get out — and save your scroll for later.

🥣 Make chia pudding

Craving something sweet before bed? Eating Well recommends trying chia pudding, especially if constipation is a concern. This easy-to-prep dessert is packed with fiber and probiotics that will get things moving in your GI tract. In fact, chia seeds — the basis for chia pudding — offer both soluble and insoluble fiber, which helps hydrate and bulk up stool, making it easier for you to, ahem, go about your business in the morning. Try mixing a tablespoon of chia seeds with Greek yogurt and berries for added protein and vitamins.

💪 Warm up the right way

A recent analysis of 33 studies looked at the benefits of warming up before exercising and found that raising your muscle temperature can improve the speed and power of your workout, Self reports. But what’s the best approach? While all warm-ups are helpful, experts say that doing movements that mimic your workout are most effective. So, if you’re tackling a tough upper-body session, skip the pre-workout jog and instead do some lighter strength training to get those muscles going first.

🐄 Do a cat-cow stretch

Back feeling tight and stiff? Get on all fours for a cat-cow stretch, says Men’s Health. This simple move has you alternate between rounding and arching your spine — creating the shape of a “cat” before moving into a “cow.” Move slow and deliberately through the pose, so you really feel the stretch in your spine. The key is to create as much movement through your spine and shoulder blades as possible, opening them up so they remain mobile. Do this exercise as often as you like, but go slow.