In recent years, it seems like protein shakes and bars have become as common as water bottles in gyms and fitness centers. Many people, especially teenagers, inspired by social media trends, athletes, and even their peers, have started to believe that protein supplements are the key to building muscle and gaining strength. For many, this belief doesn’t stem from careful research or nutritional guidance but from the idea that “everyone else is doing it.”

It’s almost become a rite of passage for teens who embark on a fitness journey—picking up a workout routine and, almost immediately, adding a protein shake to their post-gym ritual. But is this surge in protein consumption truly necessary, or is it just a fad?

Turns out, this rush to consume protein supplements is a growing trend, particularly among teenagers. A recent study published by the University of Michigan Health C.S. Mott Children’s Hospital National Poll on Children’s Health sheds light on this social media-fueled phenomenon.

The study reveals that two in five parents reported their teenager had used protein supplements in the past year, with boys more commonly consuming them to bulk up and improve athletic performance. While it may seem like a step towards better health, experts caution that this trend could have unintended consequences.

Protein Overload: Are Teens Getting Too Much?

“Protein is part of a healthy diet, but it can be hard for parents to tell if their child is consuming the right amount,” said Sarah Clark, co-director of the Mott Poll, in a university news release. While protein is essential, the study indicates that many teens, particularly boys, are using protein supplements without understanding whether they truly need them. Teen boys, driven by the desire to gain muscle mass, are more likely to take these supplements daily, while girls tend to use them more as meal replacements when on the go or to maintain a balanced diet.

The research also points out that nearly one in five parents believe their child isn’t getting enough protein, despite the fact that most teens in the U.S. already consume more protein than they need through their regular diets. This belief, however, has led many teens to turn to protein-packed powders, bars, and shakes. Yet, Clark warns that eating more protein than necessary will not lead to bigger muscles or better athletic performance.

Excessive Protein Intake

Excess protein intake can lead to several issues, including dehydration, digestive problems, and an increased burden on the kidneys. But beyond these physical issues, the reliance on protein supplements may cause teenagers to overlook the importance of other essential nutrients, such as carbohydrates and fiber. High-protein diets are not typically recommended for teenagers because they may lack these important elements, which are crucial for their overall growth and energy.

When Parents Should Be Concerned

While protein is important, parents need to stay vigilant about their teens’ overall nutritional intake. Supplements, especially those packed with added sugar and caffeine, can create more harm than good. Clark highlights that some protein bars and shakes contain unhealthy ingredients, leading to poor dietary habits.

Parents should be particularly concerned if their teenager is overly focused on protein at the expense of a balanced diet. If your teen is constantly skipping meals in favor of a protein shake or frequently replacing whole foods with bars, it’s time to intervene. This can be especially problematic if your teen is using these supplements to lose weight without professional guidance, which can result in nutrient deficiencies.

How to Get Protein from Food?

The right amount of protein varies for each teenager depending on factors such as age, weight, and physical activity level. It’s important for parents to provide balanced meals that include natural sources of protein, such as eggs, fish, nuts, lentils, lean meats, and dairy products. Clark emphasizes that teens can typically meet their protein needs through food alone, and in cases where more is needed, protein supplements should only be introduced cautiously and under guidance.

Are Protein Supplements Necessary?

At the end of the day, protein shakes and bars are not magical solutions for muscle growth or strength. Relying too heavily on them may lead teenagers to neglect other essential nutrients and develop unhealthy eating habits. While some teens may benefit from a protein supplement here and there, it’s essential for both teens and parents to focus on a balanced diet rich in whole foods. As a parent, setting an example of balanced eating and ensuring your teen isn’t relying on protein supplements to meet their nutritional needs is critical for their overall health.

So, before handing your teen that protein shake or bar, ask yourself: Are they truly getting what their body needs? Or are they simply following a trend without understanding the real impact on their health?

While people do take eating healthily seriously, many people forget to take the timing into consideration. Many studies have shown that eating late at night or midnight snacking is bad for your metabolism and makes you gain weight, but does the same logic apply to how early you eat your breakfast? A new published in Communications Medicine explains why the timing may be important, even for breakfast.

The time you eat breakfast could play a surprising role in your overall health and even influence how long you live. New research suggests that for older adults, meal timing, especially when they eat their first meal, may reveal important clues about their health status. The study found that eating breakfast later in the day was linked to higher rates of health issues like depression, fatigue, and dental problems, along with a greater risk of early death.

Experts believe that changes in an older person's meal schedule, particularly breakfast time, could be an easy way to check on their general health. He suggests that encouraging older adults to stick to regular mealtimes could be an important step in promoting healthy aging and a longer life.

How Does Breakfast Timing Affect Health?

The research followed almost 3,000 adults in the U.K., aged 42 to 94, for over 20 years. The people in the study reported their usual times for breakfast, lunch, and dinner, along with details about their health.

Meal Times Shifted Later with Age

As the participants got older, both their breakfast and dinner times gradually became later. For every ten years of life, breakfast was delayed by about eight minutes and dinner by four minutes.

The Serious Connection

Most importantly, delaying breakfast was linked to having more long-term health problems and a higher chance of death during the study period. For every hour breakfast was delayed, the risk of death went up by 8–11%.

Experts emphasized that eating later, especially delaying breakfast, is tied to both health problems and a higher risk of death in older people. This finding gives new weight to the old saying that breakfast is the most important meal of the day, especially for seniors.

Why an Early Breakfast is Better for Your Health

While this study can't definitively prove that eating earlier directly causes a longer lifespan, experts agree that the evidence strongly supports a regular, early breakfast habit.

Work with Your Body's Clock

Experts recommend having breakfast within one to two hours of waking up. Experts also explained that our body's ability to process food is best right after we wake up.

Avoid Health Risks

Skipping or heavily delaying breakfast can lead to dangerous spikes in blood sugar later in the day. These spikes can hurt blood vessels, increase body inflammation, and raise the risk of serious illnesses like type 2 diabetes and heart disease.

Keep Your System in Sync

Eating early helps keep your body's internal 24-hour clock (circadian rhythm) working correctly. This proper timing supports better metabolism and better sleep patterns throughout the day.

The Importance of Routine

Health experts strongly emphasize that the consistency of your mealtimes is just as important as the time itself. Eating at regular times helps keep the body's natural 24-hour rhythm strong, which controls everything from digestion to hormones.

A healthy life includes a routine of exercise, good sleep, social connections, and healthy eating habits, which means being thoughtful about what you eat and when you eat it.

By regularly eating breakfast and dinner earlier, you match your eating pattern with your body's natural cycle. This can help you avoid eating too much late at night and supports better sleep. Having a simple, consistent breakfast may be one of those small, daily choices that add up to a longer, healthier life.

With growing awareness of how the female body changes each month, and the help of apps that make tracking easier, more women are beginning to understand how to live in sync with their cycles. According to Dr. Uma Shankar Sharma, Medical-In-Charge at Kailash Institute of Naturopathy, Ayurveda, and Yoga, what you eat during each phase of your menstrual cycle has a major impact on your hormones, energy, and mood.

What Are the Different Phases of the Menstrual Cycle?

Though biology books often describe a 28-day cycle, in reality, most women fall anywhere between 23 and 35 days. Within that span, the body passes through four phases: menstrual, follicular, ovulatory, and luteal. Each phase involves different hormonal changes and physical shifts that influence how you feel and function.

Four Phases of the Menstrual Cycle

The menstrual cycle begins with the menstrual phase, when the uterine lining is shed as bleeding. Next comes the follicular phase, when the body prepares an egg for release. During the ovulatory phase, a mature egg is released, and in the luteal phase, the uterus thickens in anticipation of pregnancy. If conception does not occur, the cycle restarts, as per Cleveland Clinic.

What to Eat During Every Phase of Your Menstrual Cycle

Food choices play a key role in maintaining hormonal balance, energy, and overall wellness. Dr. Sharma explains that Ayurveda recommends eating according to the body’s changing doshas, Vata, Pitta, and Kapha, throughout the month. Aligning your diet with these shifts can ease cramps, bloating, and fatigue, while helping restore nutrients lost during menstruation.

1. Menstrual Phase (Days 1–4)

At the start of your period, Vata dosha is heightened, and your body needs warmth and comfort. Dr Sharma suggests choosing simple, nourishing meals like steamed khichdi (made with moong dal and rice), warm porridge with ghee, and lightly cooked leafy greens. Gentle spices such as cumin, coriander, fennel, and ginger aid digestion, while ghee or sesame oil supports nutrient absorption. Avoid cold, raw, or fried foods, which can worsen pain and slow digestion. A warm cup of ginger tea can help soothe cramps and ease bloating.

2. Follicular or Postmenstrual Phase (Days 5–14)

As your energy returns, Kapha dosha rises. Focus on lighter, fresh meals that recharge your system, think fresh fruit, steamed vegetables, whole grains like millet, barley, or quinoa, and soft-cooked lentils. Dr Sharma says, “Soaked nuts and seeds provide essential minerals. Mild spices like turmeric, coriander, and ginger help keep digestion active and support nutrient absorption during this rejuvenating stage.”

3. Ovulatory Phase (Days 14–17)

During ovulation, Pitta dosha dominates, and your body functions at its most active. Cooling and hydrating foods are best during this time. Dr Sharma suggests eating fresh fruits such as watermelon and cucumber, drinking coconut water or diluted juices, and including sprouts and plant-based proteins like tofu or paneer. Avoid spicy, oily, or sour foods that can increase internal heat or irritate digestion.

4. Luteal/Pre-Menstrual Phase (Days 18–28)

As Pitta remains strong and Vata begins to rise again, your body benefits from grounding, nourishing meals that help calm premenstrual discomfort. Complex carbohydrates such as sweet potato, squash, oats, and cooked greens can support stable energy levels. Foods rich in magnesium, like bananas, seeds, nuts, and dark chocolate, can help ease cramps, bloating, and mood swings. Staying hydrated, sipping herbal teas, and including healthy fats throughout the month help maintain a steady, balanced cycle.

When it comes to eating, it is very easy to overdo it and cause problems for your health. Eating too much food is not just about gaining weight, but it can cause lot of issues for your metabolism as well as cause harmful reactions. According to the MD Anderson Cancer Center, overeating can cause a reaction known as heartburn, where the acid that breaks down your food gets pushed up towards your esophagus. Other problems that may arise could be bloating, organ strain, abdominal discomfort, etc.

All of these issues could be avoided if one controls one's eating habits. However, can you change the way you eat and train your body to avoid overeating? According to Dr Sudhir Kumar, Hyderabad-based neurologist, you can.

10 Habits That Can Help You Avoid Overeating

In a recent post on social media platform X, Dr Sudhir listed 10 ways one can teach one's body to avoid overeating and protecting their metabolism.

Tweak Your Eating Space

You can trick your brain into eating less by changing your environment. Try using smaller plates and bowls—it makes smaller portions look more satisfying. Keep food out of sight; if you don't see it, you won't think about snacking impulsively. Also, keep serving dishes in the kitchen, not on the dinner table, to make it harder to grab second helpings.

Slow Down How You Eat

Give your brain time to catch up with your stomach. Eat slowly and chew your food well. Make a point of putting your fork or spoon down between bites. It takes your brain about 15 to 20 minutes to register that you're full, so slowing down gives this "fullness signal" time to register, helping you eat less overall.

Handle Social Eating Smartly

When you're eating with friends or family, you tend to eat more because meals last longer. To manage this, serve yourself a fixed portion before you sit down. Then, focus on the conversation instead of reaching for more food. If you stay at the table for a long time, sip on water instead of continuing to eat.

Build Your Meal Strategically

Eat your food in a specific order to help manage your blood sugar and keep you feeling full longer. Start with vegetables or salad, then move to protein, and finish with carbohydrates. This order prevents rapid sugar spikes and avoids the quick hunger that comes after eating simple carbs like bread or sweets first.

Prioritize Filling Foods

Make sure every meal includes a source of protein like eggs, pulses, yogurt, or fish, and fibre from vegetables, whole grains, and fruits. Both protein and fibre are excellent at increasing the feeling of fullness, which naturally cuts down your total calorie intake. Try to limit high-calorie, non-filling items like refined carbs and processed snacks.

Don't Ignore Sleep and Stress

Poor sleep and high stress directly affect your hunger. Aim for 7–8 hours of sleep nightly, because lack of sleep increases the hormone that makes you hungry, called ghrelin, and lowers the hormone that tells you that you're full which is called leptin. Manage stress with things like walking, deep breathing, or meditation. Chronic stress often leads to emotional eating and intense cravings.

Move Your Body More

Moving doesn't just mean a full workout. Take a short walk (10–15 minutes) after meals; this is a great way to stabilize your blood sugar and help digestion. Avoid sitting still for hours; taking short standing breaks and small movements throughout the day actually improves how your body uses insulin.

Use Water to Your Advantage

Drinking water can subtly help you eat less. Drink a glass of water before meals; this can modestly reduce how much food you eat. Always avoid sugary drinks and juices, as they add lots of calories without making you feel full.

Focus Only on Eating

Sit down and eat without screens, no TV, phone, or laptop. This helps you pay attention to your body's signals of hunger and fullness. Before and after you eat, quickly rate your hunger on a scale where 1 is starving, and 10 is painfully full. Aim to stop when you feel comfortably satisfied which is around a 7.

Plan Your Portions

Don't eat snacks straight out of a large bag; pre-portion them into small containers. Use smaller utensils, like a teaspoon for desserts, to naturally slow down your eating speed. Finally, don't skip meals! Getting extremely hungry almost always causes you to overeat later in the day.