Chandler Plante

Chandler Plante

Does Sound Healing Really Work? Experts Help Cut Through the Noise

Most of us already have some personal experience with the power of sound - whether it's a specific frequency that keeps you calm, or the white noise that helps you sleep at night. Taking this basic concept one step further, scientists are now harnessing the healing properties of sound to make a positive impact on our health. Although research is still in its early stages, sound healing is already being used on a physiological, neurological, and biochemical level to reduce anxiety, facilitate better sleep, ease pain, and strengthen the musculoskeletal system. We understand that using sound as medicine might seem a little far-fetched at first, but the science behind it may have you singing a different tune. To find out more, we spoke to sound healing experts about the benefits of sound healing, and what you should know before diving in yourself. Read on to learn how sound healing really works, what it's best used for, and whether or not sound healing could actually help you. What Is Sound Healing? You may have already been introduced to sound healing via sound baths - which typically use singing bowls - but gongs, chimes, and resonant instruments like tuning forks are also used to create frequencies, says Lindsay Monal, sound meditation practitioner and registered yoga teacher at YogaRenew. "Through these sounds, we can influence our brain waves and help bring our minds from an active thinking state (beta brain waves), to a more relaxed and meditative (alpha waves), or even dreamlike state (theta waves)," Monal tells POPSUGAR. "We can intentionally use sound to move us from a state of stress or anxiety, into a restful state, where our bodies can naturally recover and heal." How Does Sound Healing Work? Sound healing works in a number of ways, starting with the function of frequencies. "If I strike [a] middle C tuning fork and hold it next to the other middle C tuning fork, [it] will start to vibrate and they don't even touch. That's called resonant frequency," explains Paul Harris, ND and Clinic Director at Soaak Clinics. Resonant frequencies can be used to help other cells in the body resonate at their best, or "optimal" frequencies. This process is thought to restore balance, instill a sense of calm, and even reduce pain. Another important process in sound frequency therapy is called entrainment, which describes the synchronization of two vibrating systems. "Anytime there are two oscillating or vibrating frequencies in nature, over time, they will naturally start to synchronize with one another," Monal says. Knowing this, we can intentionally use audible frequencies to alter our brain waves. These frequencies can also be used to communicate with the vagus nerve - the main part of your parasympathetic nervous system - which is directly connected to the eardrum. This is the system responsible for getting you out of "fight or flight" mode and into a more relaxed, resting state. "Sound meditation helps move the body and brain into a more relaxed state, through the entrainment of brainwaves, and helps reduce the perception of and intensity of the sensations associated with pain," Monal explains. On a neurological level, sound healing also works in a few different ways. One study showed that low frequency vibratory sound in the 10–100 Hz range facilitated increased neurite growth, with others finding that low frequency vibration can affect neural differentiation on a cellular level. The proprioceptive system, or the senses responsible for our perception of movement, action, and location, is also extremely sensitive to vibration. Knowing this, one study used sound vibration treatments to stimulate the proprioception pathways in people with cerebral palsy, leading to improvements in spasticity and gross motor function. Benefits of Sound Healing Generally speaking, studies and experts have claimed that sound healing has a plethora of physical benefits, including: Lower blood pressure Pain relief Reduced inflammation Less muscle tension Beyond these physical benefits, Dr. Harris has also seen the mental effects of sound frequency therapy in his own clinical experience. "When we do EKGs and EEGs and those types of things, you can see a stabilization in the brainwaves," he says, referring to the medical tests used to study the brains of patients who have used sound healing. Other potential mental benefits include: Anxiety relief Enhanced concentration Improved sleep quality Decreased depression Better mood As new research continues to emerge, studies indicate that sound healing may be especially effective for pain management. One study of fibromyalgia patients found that low-frequency sound stimulation helped participants sit and stand without pain for longer. While studying how sound suppresses pain in mice, a team of scientists from the National Institute of Health (NIH) also discovered that low-intensity white noise led to reduced neuron activity in the thalamus (the part of the brain responsible for sensory processing). Monal adds that sound frequency therapy can help with a wide range of concerns, ranging from chronic pain conditions to sore muscles. If you're still skeptical, Monal encourages you to try it out and see how you feel afterwards. "There is evidence out there that this really works, so my suggestion would be to suspend your disbelief, give it a few tries, and let your experience speak for itself." Music Therapy vs. Sound Healing It's easy to get the two mixed up. Although music therapy and sound healing work in similar ways, there are some key differences. Music therapy may involve activities like musical guided meditations, lyric analysis, or drawing along to music. Music therapy also takes into consideration personal preference for genre, focusing on the emotion music evokes, rather than the natural neurological response to sound vibration. Still, music therapy has also proven to be quite powerful, helping people with chronic aphasia regain their speech, and allowing people with PTSD and other forms of trauma to better process their emotions. Chandler Plante is an assistant editor for POPSUGAR Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability. 49344420

The “Male IUD” Is Closer Than We Think. Here’s What Experts Want You to Know

Editor's Note: We at PS recognize that people of many genders and identities can impregnate others or become pregnant. For this particular story, we interviewed sources who generally referred to those who can impregnate others as men and those who can become pregnant as women. A contraception method for those assigned male at birth is closer than you might think, and it could forever shift the way we talk about pregnancy prevention. When biotech company Contraline first announced the development of ADAM - an implant likened to an "IUD, for men" - it was predictably met with some skepticism. "What does the 'U' stand for? It's not 'uterine,'" says Diana Blithe, PhD, program chief of the Contraceptive Development Program at the National Institute of Health (NIH). "It [does] feel a little bit like a misnomer out of the gate, because it is a little less invasive," adds Heather Vahdat, MPH, Executive Director of the Male Contraceptive Initiative (MCI). On social media, people were also quick to point out that, despite the fact that ADAM is less invasive than IUDs, ADAM procedures are already set to be performed under local or general anesthesia. Meanwhile, research in the journal Contraception shows that clinicians often underestimate how painful traditional IUD placement is, and don't always readily offer pain management techniques. This legitimate disparity in pain management is an issue we still need to address, but experts say that better contraception for those AMAB could be beneficial for all parties in the long run. If you can get past the polarizing marketing, ADAM could allow more people to take a bigger responsibility in protecting against unwanted pregnancies. Before forming an opinion, get the facts on the so-called male IUD, and see what's behind the splashy name. How Is the ADAM IUD Inserted? Unlike the tangible T-shaped implant we might envision when we think about traditional IUDs, ADAM involves a non-hormonal hydrogel. The gel is inserted into the vas deferens (aka the tubes where sperm is transported) via a quick injection. "That gives [people with penises] the kind of protection that [people with uteruses] get from long-acting, reversible contraception, like IUDs," Vahdat explains. "It is, in some ways, procedurally similar to a no-scalpel vasectomy. So there's that familiarity there, too." According to the Contraline website, the procedure is generally done in an outpatient setting with local anesthesia, and is expected to take less than 30 minutes (20 minutes on average). How Does the Male IUD Work? In essence, the ADAM hydrogel blocks sperm from traveling through the vas deferens, without preventing sensation or ejaculation (semen can still pass, just not sperm). Per the Contraline website, the blocked sperm "naturally degrade and become absorbed," and at the end of its year-long lifespan, the gel dissolves, allowing sperm flow to resume. The implanted ADAM gel can also be checked via ultrasound for easy monitoring. It's non-permanent, reversible, and has reportedly demonstrated a 99.8-100.0 percent reduction in the number of motile sperm within just 30 days of implantation. The Interest in a Male IUD One subject that comes up often during discussions about the so-called male IUD is doubt about the amount of people who would actually use it. But experts say the data is surprisingly promising. A global market research study funded by the MCI and the Gates Foundation, found there is proven interest in novel male contraception, and not just in the U.S. Results indicated that two in five cis men in the United States would try a new male contraceptive within a year (about 40 percent). But in countries like Bangladesh, Kenya, Nigeria, and Vietnam, the interest in male birth control is even higher. "I do think there's a global demand for this, and I do think men will use it," Vahdat says. Also promising: In January, ADAM was successfully implanted in 23 patients in Melbourne, Brisbane, and Wollongong, Australia. Since then, over 7,000 cis men have signed up to participate in clinical studies. These participants span across all 50 states in the U.S., as well as multiple different countries, and include people of all different (sexually active) ages. For Contraline specifically, 1,211 of interested participants indicated that they wanted more control over their reproduction, with 60 percent adding that their partners have or had experienced issues with their own birth control, and over 85 percent saying they were most excited to remove some burden off women and people who can get pregnant as the main users of contraception. This same survey found that enthusiasm for birth control for those AMAB was furthered by the overturning of Roe v. Wade. But Dr. Blithe acknowledges that, because cis men can't get pregnant, the risk-benefit analysis is different, especially when many birth control options for men are still so novel. "You're in a situation where [cis] men are going to take a drug that may or may not have any side effects, but they're willing to take that risk," Dr. Blithe says. "They're not doing it to lessen another risk that they would get from pregnancy - at least not to them physically - whereas [cis] women will tolerate certain side effects or risks, because they're preventing a higher risk in pregnancy." These discrepancies are worth noting when we consider new contraceptives like ADAM. Benefits of the Male IUD Not only would ADAM enable those AMAB to play a more active role in family planning, but it would also give women and those who can get pregnant the opportunity to opt out of hormonal birth control (if they so choose). "The ability for both parties to contracept is so exciting to me," Vahdat says. "When you think about how much more rich the options in the conversations are when you have this full range of options . . . what it really offers is opportunities." As it stands, conversations about pregnancy prevention are pretty one-sided. In fact, Contraline estimates that 75 percent of couples rely on the partner who can get pregnant to take responsibility for birth control. But beyond vasectomies or condoms, the possibilities for men and those AMAB are still quite limited. Dr. Blithe adds that long-lasting, non-permanent birth control for men and people AMAB has a tremendous impact on people who can get pregnant, pointing to the insight she's gleaned from fellow investigators studying male contraception in couples. "You don't realize how much anxiety the woman feels as she gets to the end of the year and has to go back on a method that she wasn't really very happy with in the first place," Dr. Blithe recalls one investigator saying. "The anxiety is much greater than we see in our female-method trials." This is one reason why she says better contraception for men is also a women's health issue. Drawbacks of the Male IUD We're closer to the male IUD than ever before, but Contraline's ADAM implant is still being tested in human trials. In 2024, Contraline is gearing up for an Investigational Device Exemption (IDE) which involves the FDA giving Contraline permission to use an investigational device (like ADAM) on human subjects. This would allow Contraline to legally assess the safety of ADAM in a US trial. Although still in the early stages of human trials, ADAM side effects have been "predominantly mild," with no serious adverse effects reported. Even so, Vahdat says any mild side effects will play a role in a wider (and hopefully more equitable) discussion about contraception. ""Some of the guys have said it's not a question of, 'I'm not going to use something if it has a side effect,' it just goes into the calculus as a couple," Vahdat explains. "I feel like just by the nature of that - equity in relationships is going to be different. Because there's a relatable contribution and shared empathy." Related: The First OTC Birth Control Pill Is Available Online - Here's What to Know

Master Your Splits With This 30-Minute Yoga Flow For Strength and Flexibility

If the splits have always evaded you, this 30-minute yoga flow might be exactly what you need. Whether you're trying to get your splits, or just looking to build strength and flexibility, these poses are all about increasing mobility and targeting the backline of your body. Yoga instructor Nikki Nie leads you through every posture, adding modifications and helping you become the most flexible version of yourself. Feel free to add modifications throughout, and grab a couple yoga blocks if you're especially tight around the hips and hamstrings. You'll start with some deep, intentional breathwork in mountain pose, taking a moment to ground yourself and activate the parasympathetic nervous system. From here, you'll focus on strength, activating the muscles in the lower back with forward folds and baby cobra, and engaging the core in a high plank position. "Take your time, and really [build] this patience to hold things longer than what feels comfortable," Nie says. "That's really where the growth happens." After this, you'll move through your vinyasa to build more heat, including a few more challenging poses like chaturanga. Nie then guides you through Warrior One, where you'll work dynamically through pyramid pose, folding and rising with a straight, strong spine while releasing tension in the hamstrings. Kicking the flexibility up a notch, you'll eventually find flight in Warrior Three before immediately transitioning into a standing split. You'll then work on your balance by hugging your knee into your chest and gradually extending the leg outwards. "It's not just about the flexibility, it's not just about the strength - that's a huge part of it," Nie says. "It's about really just connecting to yourself, to your source, to the full capacity of your power." Once you're warm, you'll end the practice with a half split, slowly sliding into a full split if you can. No matter how far you make it, the important thing is to focus on your own flexibility, and the progress you've made. "Some of us live in bodies that are just always a little bit tighter, and this is not available, and that's OK," Nie points out. "Let your goal just to be to find more flexibility for yourself, and not compare to where I'm at." Follow along for a flexibility challenge and don't miss new episodes of Breathe Fitsugar every Sunday on the POPSUGAR Fitness YouTube channel. Name: Nikki Nie Top: Target Pant: Aerie Instagram: nikki_nie_ Related: This 30-Minute HIIT Cardio Workout Will Make You Feel Powerful (and Sweaty)

This 15-Minute Strength-Training Circuit Will Help Runners Go the Extra Mile

Build the strength to push through even your toughest runs. This 15-minute strength-training workout is the second part of the three-episode runner's series presented by 26.2 Team Milk. Led by fitness instructor Ashley Joi, this episode is all about pushing your limits and getting your heart rate up using only your bodyweight (although you're free to add more weight if you'd like). In addition to providing you with the tools you need to stay strong and motivated during long runs, Joi also explains why strength training is so important for runners in the first place. "Implementing strength training into your weekly run routine is essential to accomplishing your goals," she says. "This one is going to go by quick and spicy." You'll begin with a warmup consisting of jumping jacks, high knees, and butt kicks, building heat so your muscles are ready to work. From here, you'll get into the first block of exercises, focusing on speed and agility with 45 seconds per exercise and no rest time. This section starts with mountain climbers, then immediately transitions into burpees and side shuffles, pushing you to build your stamina. "Running is like this, honestly. Sometimes you want to give up, but it's just one foot in front of the other," Joi says at the end of the set. "Doesn't matter how fast or how slow you're going, you just keep going." The next round is all about strength, with moves like jumping pulse squats, alternating lateral lunges, calf raises, and knee drives. Here, you'll engage your quads, glutes, and calves while also working on stability. You'll finish with an entire section dedicated to the core, which Joi says is particularly important for running - think planks, bicycle crunches, and Russian twists. As you come to the end of the workout, you'll test yourself with 60 seconds of running in place before settling into the cooldown. Whether you're looking for a workout to support your runs, or just trying to build more strength, you'll definitely be sweating by the end of this circuit. Follow along, and don't miss the final episode in the runner's series, which will be posted on the POPSUGAR Fitness YouTube channel. Related: This 15-Minute HIIT Circuit Will Help Runners Perfect Their Pace

Olivia Rodrigo’s Management Is Putting an End to Concert Contraception

Looks like Olivia Rodrigo's management team has officially resorted to Plan B (and no, not that kind). Mere days after announcing her partnership with the National Network of Abortion Funds (NNAF), Rodrigo's efforts to help distribute free contraception to concertgoers have reportedly been squashed. Now - instead of providing actionable resources for reproductive and sexual health (including emergency contraception, lubricant, and condoms) - members of the NNAF tell Jezebel they've been restricted to beanies, stickers, and buttons. Bad idea, right? Rodrigo initially drew attention after concertgoers began touting free emergency contraception pills at her "Guts" World Tour. The move was part of her Fund 4 Good campaign to support reproductive healthcare, with resources provided by various mutual aid groups and local abortion funds. The decision to pass out emergency contraception predictably sparked controversy, with Missouri Senator Bill Eigel writing that he was "horrified" as "the father of a daughter" himself. Unfortunately, it seems Rodrigo's team was spooked by all the noise. Three sources from local abortion funds told Variety that Rodrigo's management team ultimately decided to stop handing out free reproductive health resources because "children are present at the concerts" - an announcement they made over Slack message. Eigel had previously raised a similar point, although we didn't expect Rodrigo's team to take advice from people who still think Plan B is an abortifacient. Furthermore, as stated by the World Health Organization, for those who wish to take emergency contraception, there are no restrictions for medical eligibility (which makes the main barrier the price tag). Controversy is inevitable, but in a post-Roe v. Wade world, access to resources like condoms and emergency contraception can help reduce unwanted pregnancies, which is something we should all be able to get behind. Rodrigo is still making big moves for reproductive healthcare, but her management could've helped her provide even more tangible resources to thousands of people who need them . . . if they only had the guts to see it through. Rodrigo's reps did not immediately respond to PS's request for comment. Related: I Was Weeks Away From an Embryo Transfer in Alabama - Now It's Canceled

The Best Time to Go to the Gym If You Hate Crowds – and If You Love Them

A quiet gym is a rare and blessed gift. Less people at the gym means shorter wait times for your favorite machines, fewer eyes on you during your workouts, and (speaking from personal experience) the occasional confidence to venture out into the free weights. That said, knowing the busiest and quietest hours at the gym is usually less of an exact science and more of a low-risk guessing game . . . until now. In order to find the busiest and quietest gym times, experts from fitness brand Set for Set analyzed Google data across every state in the US. They specifically looked at the number of gym visits reported at each hour of the day, discovering the most and least popular times to work out. In New York, for example, the busiest time and day to visit the gym is 5 or 6 p.m. on a Tuesday. If you're looking for a quieter time, Sunday at 2 a.m. and Saturday at 11 p.m. are your best options for an empty gym. In all honesty, we're not sure if a solo workout is really worth a 2 a.m. gym time, but the decision is yours to make. Although these findings vary slightly from state to state, most of the times are pretty consistent no matter where you go. General gym trends suggest that most people are hitting a post-work workout, and avoiding the gym in the early mornings and late nights (gym bros have to party too). You're also less likely to find a crowded gym later on the weekends, when people might be relaxing, recovering, or just taking a rest day. You can use this knowledge to avoid the crowds and prioritize your privacy, scheduling your gym time for a quieter, more efficient workout. Or maybe you're a people person and you prefer a busier gym anyway - no judgment here. Ahead, check out the busiest and quietest hours at the gym, and feel free to plan your next workout accordingly. Related: We Can't Keep Arguing About What Women Should Wear to the Gym US Average Gym Times Busiest Gym Times Tuesday, 5 p.m. Monday, 5 p.m. Tuesday, 6 p.m. Quietest Gym Times Sunday, 11 p.m. Sunday, 10 p.m. Saturday, 11 p.m. Related: Is It Better to Work Out in the Morning or at Night? Experts Settle the Debate Chandler Plante is an assistant editor for POPSUGAR Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.

The 11 Best Songs to Add to Your Sleep Playlist (According to Science)

We swear a good bedtime playlist helps us get better sleep. In fact, research from the UC Davis Department of Psychiatry and Behavioral Sciences shows that listening to music can significantly reduce the severity of insomnia and improve sleep quality. Choosing the right music before bed can even help you fall asleep, which makes a solid bedtime playlist a seriously powerful part of any nighttime routine. Now, thanks to playlist mining tools from Spotify, we're able to identify the top songs people turn to for a better night's sleep. If you need more reasons to refresh your bedtime playlist, the American Academy of Sleep Medicine (AASM) says that "slow, soothing music" can lower your heart rate, reduce anxiety, and distract from stressful thoughts that may otherwise disturb sleep. Harvard Medical School adds that relaxing music can also ease pain, lower blood pressure, and slow your breathing rate. As far as the science behind music and sleep quality, the results may vary based on the person, with one study finding that low suggestible participants benefited more from listening to relaxing music. Still, there are many objective benefits that make a good sleep playlist worthwhile, and there's a wide range of bedtime songs people already love. To determine the exact songs you should add to your own sleep playlist, experts from Bed Kingdom analyzed nearly 10,000 different Spotify playlists, using the Playlist Miner tool to pick out keywords like "sleep," "bedtime," and "tired." The results include many of today's top artists, along with some classic tracks and even a few viral songs from TikTok. Although this queue is full of modern picks, each song is slow-paced and even whimsical to help you unwind before bed. That said, only listen to artists like Mitski and Sufjan Stevens if you have the emotional capacity to do so (they're not for the faint of heart). Songs For Your Sleep Playlist Based on data from thousands of sleep-related playlists, these are the top 11 songs researchers suggest adding to your own bedtime playlist. Listen to the most popular picks below, and read on for the full Spotify playlist. "Apocalypse" by Cigarettes After Sex This dreamy 2017 hit is the number one track on people's bedtime playlists for a reason. It popped up on various sleep-themed playlists 623 times with over 1 billion Spotify streams, thanks to its sad-yet-peaceful vibe. "Sparks" by Coldplay Everything about this classic Coldplay song gives us nighttime energy. In fact, across the wider bedtime song ranking, Coldplay appeared a total of six times. Out of all their sleep songs, "Sparks" takes the number one spot, with emotional lyrics and a rhythm made for slow-dancing in the moonlight. "Je te laisserai des mots" by Patrick Watson This French song is about love and longing, literally translated to "I'll Leave You Words." The bittersweet piano melody went viral on TikTok, and people still can't stop listening. "This song makes me understand that you don't necessarily need language to understand emotion," one commenter wrote on YouTube. "The Night We Met" by Lord Huron This nostalgic 2015 track is like listening to a modern-day lullaby. Expect heartfelt storytelling, powerful vocals, and a slow-paced melody to help ease into bedtime. "My Love Mine All Mine" by Mitski At its core, this is a song about love. "I grew up moving around, nothing felt permanent, I wasn't from anywhere, everything was temporary, and nothing felt like it was mine," Mitski said of the song in an October interview with Genius. "Suddenly I realized, 'Oh, but I have this thing in me that is actually, fully mine.'" The calming track moves slowly and sweetly, making it a popular pick for bedtime. "Fourth of July" by Sufjan Stevens From Sufjan Stevens's "Carrie & Lowell" album, this song carries heavy themes of loss, grief, and healing, wrapping the lyrics in gentle vocals and a soothing melody. If you need a good cry before bed, look no further. "Romantic Homicide" by d4vd This emotional track went viral on TikTok, but the slow beats and calming ambience make it a steadfast hit for bedtime playlists everywhere. "i was all over her" by salvia palth YouTube commenters call this melancholy guitar melody "soothing and sad at the same time." But you know . . . in a good way. "I absolutely love music like this. I just sit in the dark and it's me and my thoughts plus this playing in the background. Beautiful," one commenter wrote. "Sunsetz" by Cigarettes After Sex Cigarettes After Sex makes another appearance in the top 11 bedtime songs, and we can't say we're surprised. This one is particularly ethereal, with a smoky sounding melody that'll lull you right to sleep. "rises the moon" by Liana Flores As far as bedtime songs go, this one hits the nail squarely on the head, with Liana Flores singing softly to comforting guitar music. "This song is like a warm hug from someone that understands you," one YouTube commenter wrote. "Daddy Issues" by The Neighbourhood What would a bedtime playlist be without The Neighbourhood? People gravitate toward this 2015 track for its relaxing melody and emotional lyrics. Check out the PS Fitness Spotify account for more playlists. Related: 34 Creative Workout Playlist Names to Get the Endorphins Flowing Chandler Plante is an assistant editor for POPSUGAR Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.

“Pilates Arms” Aren’t Real, No Matter What the Internet Tries to Tell You

From the producers of the "leggings legs" trend comes yet another unnecessary label for women's bodies. Introducing the internet's latest fixation: "Pilates arms." Following Miley Cyrus's stunning performance at the 2024 Grammy Awards, it was her toned arms that took social media by storm (rather than her first-ever Grammy win). One reformer Pilates instructor went so far as to create a TikTok about Cyrus's "Pilates arms," saying that Pilates gives easily identifiable, "copy-paste body types" to anyone who sticks with it. "Those are Pilates arms, like right away, that was my first reaction to this photo," she said in the video, referencing a full-body photo of Cyrus. "I teach a ton of classes a day, like every single day, and so many people in my classes have these exact same arms." The creator of the original TikTok added that her own arms tend to "get super big" if she lifts weights, which makes Pilates a perfect alternative for building strength. The "Pilates arms" term caught on, and suddenly TikTok was overrun with other creators suggesting specific workouts meant to help people achieve the look. But while Pilates may be what works best for one creator's lifestyle and fitness goals, linking exercise modalities to specific body types is a dangerous game. (And no, lifting weights will not automatically make you look bulky.) In all fairness, Cyrus is indeed a fan of Pilates, and has been spotted at Pilates studios as early as 2013. But the reality is that, while Pilates may help you build arm strength, no singular exercise can "tone" a specific body part. In fact, you can't really "tone" a muscle at all - they can grow or shrink, but not become harder or softer. When people talk about "toning," they typically mean a combination of strength training, which makes the muscles bigger, and general fat loss, which makes them more visible. (Worth noting: you can't control where your body loses fat either, according to the University of Sydney.) These facts make these elusive "Pilates arms" a bit tougher of a sell. Pilates uses low-impact, resistance-based movement to improve strength and flexibility, although results vary depending on your lifestyle, genetics, and level of consistency. It's a great workout for a dozen different reasons, but it's not about granting everyone with the same pair of Grammy-winning arms. Still, with nearly 500K likes, the concept of "Pilates arms" clearly resonated with viewers, and that's part of the problem. It's good to have goals, and you might find that certain exercises or classes make it easier to achieve them. But we're doing people a disservice when we tell them their arms could look exactly like Cyrus's, if only they cared enough to try one specific workout. From what she's shared publicly, Cyrus's wellness routine includes Ashtanga yoga, Pilates, plenty of outdoor movement, a formerly vegan diet (which she is now "experimenting" with), and professional assistance from personal trainers. Fitness is essentially a part of her career, and it requires a lot of time, energy, and money that not everyone has access to. That's not to mention the many different factors that play a role in body composition, including gender, age, race, nutrition, physical activity, and hormonal status. The bottom line is, even if we all had the means to work out and eat exactly like Cyrus, we still wouldn't look like her - and that's OK. If you have arms, you have Pilates arms, and that's worth celebrating. Related: Everyone I Know Is Taking Ozempic For Weight Loss - Here's Why I Won't

Olivia Munn Says the Breast Cancer Risk Assessment Score Saved Her Life. What Is It?

Thorough testing saves lives. In a March 13 Instagram post, Olivia Munn shared details about her breast cancer diagnosis, along with the breast cancer risk assessment score she credits for saving her life. In the slides recounting her journey with breast cancer, Munn explained that, not long before her diagnosis, she had tested negative for 90 different cancer genes (the BRCA gene included) and had a normal mammogram. In short, she had every reason to believe she was breast cancer-free. But Munn's doctor, Dr. Thaïs Aliabadi, decided to do a breast cancer risk assessment just to be safe - a decision that ultimately led to her Luminal B breast cancer diagnosis. But what exactly is a breast cancer risk assessment score, and what do these tests entail? According to Neil Iyengar, MD, breast oncologist at Memorial Sloan Kettering Cancer Center, breast cancer risk assessment scores are a tool used to screen for breast cancer. "It's a straightforward series of questions that has a scoring system attached to it," Dr. Iyengar explains. "The mammogram is still the best tool that we have for detecting breast cancer, especially detecting it early. But like any imaging test, it's not perfect, and it certainly can miss breast cancers, like it did in Olivia Munn's case." Understanding if you're at a higher risk for breast cancer allows you to seek proper care, including additional imaging, testing, or medication if needed. "Knowing your risk is empowering, it can absolutely absolutely save your life. I have seen it in my practice many, many times," says Monique Gary, DO, MSc, FACS, breast surgical oncologist, and Medical Director of the Grand View Health cancer program. Ahead, Dr. Gary and Dr. Iyengar explain what a breast cancer risk assessment score is, how they work, and what scores are high risk for breast cancer. What Is a Breast Cancer Risk Assessment Score? The breast cancer risk assessment tool is a series of questions used to determine the risk of developing breast cancer within the next five years, or even within one's lifetime. "Most doctors will incorporate it into their screening questions when they're trying to get a sense of somebody's risks for various illnesses, including cancer," Dr. Iyengar says. If you haven't already had a breast cancer risk assessment through your primary care or ob-gyn, Dr. Iyengar says it's a good idea to ask for one. "You could even go online and do [a breast cancer risk assessment], and then discuss the results with your doctor," he adds. There are multiple different kinds of breast cancer risk assessment tools, but one of the most common models is called the Gail Model, which takes into consideration seven important risk factors for breast cancer: Age Race/ethnicity Familial history of breast cancer Number of past breast biopsies Number of breast biopsies showing atypical hyperplasia - abnormal breast lesions that aren't classified as carcinoma. Age at first period Age at time of birth of first child (or hasn't given birth) However, Dr. Gary says it's more likely Munn used a more thorough breast cancer risk assessment called the Tyrer-Cuzick model, which is available online. This version also considers stages of menopause, breast density (which we now know is an independent risk factor for breast cancer), and additional family history (like daughters, nieces, cousins, half siblings, and grandparents). "All risk calculators are not created equal," Dr. Gary says, noting that some may actually underestimate your risk for breast cancer. "If you're going to go online and do a risk assessment, you may want to do more than one, because some of them are not as robust," she says. For those who may not have a complete picture of their own or their family's health history, Dr. Gary says you don't need to know every little detail about your medical history in order to do a breast cancer risk assessment. You can do a breast cancer risk assessment at home, but Dr. Iyengar says that certain risk assessments may be difficult to interpret correctly on your own. "Some of the questions do get into if a person has had prior biopsies and what the results of those biopsies are," he says. "I would say the best way to do the breast cancer breast cancer risk assessment tool is with your doctor." The accessibility of these risk assessment tools is empowering, but it's still best to discuss the results with your doctor. What Scores Are High Risk For Breast Cancer? After conducting the risk assessment questions, you're given a percentage (or score) of risk. Interpreting this score depends on the specific test used and the amount of time you're testing for. According to Columbia University Irving Medical Center, those with a five-year risk of 1.67 percent or higher are considered high-risk. A high lifetime risk of breast cancer is anywhere between 20 to 25 percent, per the CDC (or anything over 20 percent, according to Dr. Gary). Munn's risk assessment showed an estimated lifetime risk of 37 percent. "Because of that score I was sent to get an MRI, which led to an ultrasound, which then led to a biopsy," she wrote on Instagram. "The biopsy showed I had Luminal B cancer in both breasts." Luminal B cancer moves quickly, but because of her breast cancer risk assessment score, Munn was able to catch it at least one year earlier than she otherwise would've. "I'm lucky. We caught it with enough time that I had options," Munn said. "I want the same for any woman who might have to face this one day. Ask your doctor to calculate your Breast Cancer Risk Assessment Score." What Happens If You Get a High Risk Score? If your breast cancer risk assessment score comes back high, there are several different options. You may start by simply getting more frequent imaging (twice a year instead of once a year). But people with higher risks may also speak with your doctor about a step like taking a medication, such as tamoxifen, to help reduce the risk. "When we know a person is high risk, we can develop a personalized plan to help reduce their cancer risk," Dr. Gary says. You can also learn about modifiable risk factors like exercise, nutrition, and alcohol intake. "The incidence of breast cancer is rising slightly, but it is rising in younger women," Dr. Iyengar says. "Lifestyle, environmental exposure, nutrition, and physical activity are really now being recognized as leading risk factors for breast and other cancers. So I think it is important to discuss your risk with your doctor, and the things that are under our control." Who Should Get a Breast Cancer Risk Assessment? "The recommendations are that we start having these conversations with women really around the age of 21, 25," Dr. Gary says. "We are seeing cancers happen younger in families. So when that happens, a person should start screening 10 years younger than the youngest person in your family." That means if someone in your family had breast cancer when they were 35, you should consider getting a breast cancer risk assessment around 25. "Knowing that family history and talking to your doctor about it is a really great place to start." Breast Cancer Risk Assessment Benefits Munn called breast cancer risk assessment scores life-saving, and the experts who spoke with PS agreed that they really are effective. "They can help to identify individuals who not only are at elevated risk, based on their family history, but it helps us to inform what screening they should get next," Dr. Gary says. Knowing your breast cancer risk can help you make necessary lifestyle changes and prompt you to get the appropriate medication, or more frequent imaging. This, in turn, can prevent breast cancer in the long run, and lead to earlier diagnosis, which saves lives. Breast Cancer Risk Assessment Limitations The breast cancer risk assessment score is a great tool for most, but there are still some limitations. "It's important to note that the breast cancer risk assessment tool is actually not useful for people that have a known BRCA1 or BRCA2 mutation," Dr. Iyengar says. It's also not useful for people who have previously been diagnosed with breast cancer, or received radiation to the chest area (specifically survivors of childhood cancers). "It has been validated in women who are aged 35 and older, up to age 85, and it has also been validated in different races and ethnicities, including African Americans and Hispanic women and Asian women. The caveat there is that it may under-predict or under-represent breast cancer risk in some Black women who've had prior breast biopsies," Dr. Iyengar says. The same may go for Latina women born outside of the US. These shortcomings are largely due to the fact that many of the original breast cancer risk assessment tools were developed using mostly white women. "There have been some concerns that some of the models are not as robust, especially for Black women, like the Gail model, because - [out of] all those hundreds of thousands of people they used to develop that model - how many of them were African American?" Dr. Gary points out. "Risk scoring is only one tool that we use, but knowing your body, talking to your doctor, getting your screenings every year, and really looking at those preventable and non-preventable risk factors, is an important part of managing those things," she emphasizes. "[Breast cancer] can happen even with no family history." Related: Wendy Williams Has Been Diagnosed With Aphasia - Here's What to Know About the Condition

“Exercise Snacking” Is the Shorter, Sweeter Way to Work Out

"Exercise snacking" is the buzzy fitness trend helping you sneak more movement into your busy schedule. If you don't have time to squeeze a full-length workout into your day, exercise snacking gives you permission to break it down into smaller, "snackable" segments throughout the day. Think: a minute of jumping jacks, two minutes on the stair climber, or even 10 minutes of at-home Pilates. The ultimate goal is to disrupt sedentary time, get your heart rate up, and make it so that you don't have to restructure your entire day around your workout. Exercise snacks may seem small, but multiple studies show that exercise snacking is just as good as it sounds. Research from the University of British Columbia (UBCO) found that exercise snacking led to improvements in aerobic fitness (comparable to the improvements seen from traditional sprint interval training). More recent findings indicate that exercise snacking may also be a more favorable way to exercise, with 71 percent of participants preferring multiple isolated exercise snacks throughout the day, rather than a single structured workout. Read on to learn about the many benefits of exercise snacking, and find out how to make it work best for you. What Is Exercise Snacking? On a peer-reviewed level, exercise snacking was initially introduced in a 2014 study, but its exact definition has since evolved. Originally, exercise snacking referred to brief walking exercises done three times a day with the specific intention of improving glycemic control. Now, exercise snacks more generally describe quick bursts of movement (typically between 10 and 20 minutes, but sometimes even shorter). These so-called "snacks" are often done multiple times throughout the day, with long rest times in between, breaking up sedentary behavior and making fitness more accessible. How Long Should an Exercise Snack Be? The exact length of an exercise snack is really up to you and your schedule. However, one 2022 study found that exercise snacks involving at least 15-30 seconds of hard effort three times a day can improve cardiorespiratory fitness and exercise performance in inactive adults, and also have the potential to improve cardiometabolic health. Examples of the exercise snacks used in this study include stair climbing and cycling. Another study from McMaster University found that intermittent stair climbing throughout the day (for a total time commitment of about 10 minutes) led to improvements in fitness and strength. Experts at UBCO say exercise snacks can be as short as 20-60 seconds, as long as you're getting your heart rate up. Some of their suggestions include jumping jacks, lunges, push ups, and jogging. Generally speaking, the more "snacks" you can do in a day, the better - the most important thing is that the workouts are realistic for your specific lifestyle. What Are the Benefits of Exercise Snacking? One of the biggest barriers to physical activity is a lack of time. Exercise snacking is a way to address this head-on, helping people incorporate exercise into their daily routines without having to carve out additional workout time, or navigate the gym. Research also shows that short bouts of exercise are good for longevity. One study found that just 15 minutes of exercise a week could help you live longer. Another 2022 study from the University of Sydney's Charles Perkins Centre found that doing three one-minute bursts of vigorous activity a day could lead to a reduced risk of death. Considering that sedentary behavior increases risks for cardiovascular diseases, metabolic disorders, cancer, and depression (among others), exercise snacking is a powerful strategy to break up inactivity. It's also comforting know that you don't always need a 45-minute all-out sweat session to reap the health benefits of exercise. Small bouts of movement are valuable, too. So if you're struggling to fit your workouts in, give exercise snacking a try. It just might be the fun-size solution you needed.