Happy Tuesday! Let’s get into top ways to improve memory, the ideal time to stop caffeine intake, and more.

In today’s newsletter:

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• 🧠 5 key insights to improve memory

• ☕ The ideal time to stop drinking caffeine

• 🐬 Dolphin studies reveal longevity benefits of this unique fatty acid

• 🧴 The bare-minimum SPF sunscreen number to get

• 🍎 Health Hack: The best and worst sugars for health

🧑‍💻 The Wellness Roundup

🧠🤔 Neuroscience professor reveals 5 key insights to help improve memory.

☕🌙 To ensure a restful night, the ideal time to stop drinking coffee (or other drinks with caffeine) is at least 8 hours before bed—typically no later than 2 PM for most!

🧬🐬 US Navy dolphin studies discovered the longevity-boosting benefits of fatty acid C15:0, which has been shown to help lower LDL cholesterol, reduce body fat, and improve gut microbiome health.

🧴☀️ As we move closer to summer, make sure you’re applying sunscreen regularly with an SPF of 30 or more to help prevent skin cancer.

🥚🐔 Even with the current bird flu outbreak, the risk remains low for catching the virus from eggs and chickens – just make sure to handle, prep, and cook these goods properly to keep your meals safe!

🌿 Health Hack: Not All Sugars Are Created Equal 🍊

We often hear about the negative health impacts of consuming too much sugar.

But did you know that the source of your sugar can make a big difference in how your body responds?

A recent review dug into the physiological effects of sugars from various sources. Here's what they found:

• 🥤 Sugar-sweetened beverages can increase fasting glucose, insulin, and body weight.

• 🍯 Honey may lower fasting glucose but increase some inflammation markers.

• 🧃 100% fruit juice may bump fasting glucose and HbA1c, but can lower blood pressure, body weight, and some inflammation markers.

• 🍎 Whole fruit takes the cake, though! It can lower inflammation, blood pressure, and body weight, and even improve glycemic control.

These differences may boil down to factors like:

• 🌱 Fiber content

• 🌈 Polyphenols

• 🥄 Physical structure (liquid vs. solid)

• 🔋 Nutrient density

So, next time you're craving something sweet, consider reaching for a piece of fruit for a healthier sugar rush!

💡 Click here to read the full study on how sugar source impacts health! 💡

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👋 That’s all for today! See you on Friday for our next newsletter!