Author: exprt.uk

This overnight French Toast Bake is a crowd-pleasing breakfast that can be made ahead of time for easy preparation in the morning! It’s served with a delicious streusel topping and maple syrup. I’m excited for you to try this French toast casserole because it’s something we serve for our families almost every Thanksgiving and Christmas morning. It is also a great weekend breakfast all year round. Best French Toast Casserole This perfectly tender French toast bake with a sweet crisp topping is on our Christmas morning menu this year (and every year!). A baked french toast casserole is actually something…

Improved fitness and weight loss aren’t the only benefits strength training has to offer. David Wiener, Training Specialist at Freeletics reveals 6 other benefits everyone should know about By now, most people are aware that incorporating strength training into your workout routine is probably a good idea. We know that weight training is a great way to manage your weight and gain lean muscle, which increases your metabolic rate or simply put the number of calories your body burns at rest. strength training offers a myriad of benefits in addition to this But, strength training offers a myriad of benefits in…

In this episode we discuss: What sleep trackers get right—and where they go wrong The rise of orthosomnia and why it’s becoming more common How sleep anxiety triggers cortisol and disrupts rest The “hyperarousal” model of insomnia explained Why perfectionist beliefs about sleep can backfire When sleep tracking is useful—and when it becomes harmful Why CBT-I is the gold standard for insomnia treatment The importance of managing daytime stress for better sleep A new framework: sleep as a biological process, not a performance metric Show notes: “Orthosomnia: Are some patients taking the quantified self too far?” by Baron, K.G., et…

What does loneliness actually feel like? It’s not only about being physically alone, but rather a feeling that is silent but hard to bear, even when people are around. For many older adults, this feeling becomes more common with age. But for some groups, it may be more than just common; it may also carry deeper consequences. A recent study sheds light on this issue, suggesting that loneliness may help explain why some older adults are more likely to experience depression than others. And importantly, it highlights something we might be able to change. Looking beyond the surface of mental health…

Do you find yourself mindlessly snacking at night, only to regret it later when your sleep feels restless and your digestion is off? You’re not alone—nighttime overeating is one of the most common eating struggles I see in my mindful eating practice. The good news? You can improve your sleep and reduce nighttime overeating—without following restrictive rules or eliminating your favorite evening snacks. As a registered dietitian, I’ll guide you through: Why evening eating impacts sleep (and how to work with your body) Common mistakes people make with nighttime eating Simple, mindful evening eating habits to help you sleep better…

Start your day strong with 20g+ protein breakfasts Breakfast is your chance to kick off the day with something that truly satisfies—and protein is the secret sauce. A high-protein morning meal can help keep hunger in check, support steady energy, stabilize blood sugar, and make it easier to stay on track all day long. Translation? You feel good, stay fuller longer, and are less likely to go hunting for a snack an hour later. And the best part: a protein-rich breakfast doesn’t have to be fussy or time-consuming. These recipes are quick and flexible, so you can mix things up…

I’ve always had fun making my own lotions, balms, and salves. Not only are they affordable, but it’s a great way to have natural skincare readily at your fingertips. This dandelion salve is one of my latest creations.  Dandelions boast so many health benefits, it’s a shame that so many people try so hard to get rid of them. The young spring leaves are great in salads. You can use the dried and roasted root as a coffee substitute. And the flower buds make delicious wine, jelly, and more.  While many people use dandelion internally for liver health and its…

Exposure to the bovine leukemia virus from meat and dairy (or a blood transfusion from those who eat meat or dairy) is a risk factor for cancer. In 2015, researchers in California found bovine leukemia virus (BLV) stitched into the DNA of human breast cancer tumors from mastectomies. The virus was found at much higher rates than in normal breast tissue obtained from breast reduction surgeries. Based on this difference, they calculated that as many as 37% of breast cancer cases may be attributable to exposure to BLV, likely through consuming milk or meat from infected animals. In response, the…

The current deadlift record holder consumes 8,000 calories and 400 grams of protein per day. Last updated on December 19th, 2025 Strongman diets are often extremely caloric, frequently reaching five figures. 2018 World’s Strongest Man (WSM) and current deadlift record holder Hafthor Björnsson recently invited Dr. Mike Israetel to evaluate his daily meals. Björnsson’s day starts with one and a half liters of water mixed with Hydrate, an electrolyte powder, and creatine. His daily nutrition plan consists of five meals, which are organized when he wakes up and coordinated with his workout schedule.  Björnsson consumes approximately 400 grams of protein en route to 8,000 daily calories. “I used…

Mention long-term psychotherapy (think years, not months) and you will most likely hear skepticisms expressed such as too expensive, too time-consuming, or they don’t really do that anymore, do they? For individuals with complex or comorbid conditions, and/or those who continue to struggle with deep-rooted problems that impair functioning, long-term psychotherapy can be effective when other shorter-term therapies fall short. In my late twenties, over the span of several years I was diagnosed with anorexia, major depressive disorder with psychotic features, and borderline personality disorder (BPD). After the BPD diagnosis, the psychiatrists told my parents (but not me) that my…