But according to new research, many women—even elite athletes—aren’t hydrating enough.

The first findings from Body of Science, a new global research initiative from the Gatorade Sports Science Institute (GSSI), found that 43 percent of female athletes arrive at practice already dehydrated.

It’s a huge statistic that immediately caught my attention as an active woman myself—because if athletes with access to coaches, trainers, and sports dietitians are missing the mark on hydration, what does that mean for the rest of us?

I spoke with Kimberly Stein, PhD, Senior Principal Scientist at GSSI, to unpack what the findings actually mean, why hydration advice isn’t one-size-fits-all, and how active women can build a smarter hydration routine.

Why starting dehydrated matters more than you think

It’s easy to think dehydration simply means you’ll feel thirsty or sluggish during a workout (and I'm totally guilty of only remembering those symptoms).

In reality, the consequences can begin long before you notice you’re thirsty.

“When you show up to exercise already dehydrated, you’re starting with a deficit that compounds as you sweat,” Stein explains. “Fluid absorption actually slows down when you’re dehydrated, so once you start sweating and losing more fluid, it’s hard to catch up.”

Research has shown that losing roughly 2% of your body weight through sweat can negatively affect both physical and mental performance. Late in a workout or competition, that can translate into:

• Earlier fatigue

• Slower reaction time

• Reduced sprint speed

• Lower overall performance

Hydration is all about giving your body the resources it needs before performance starts to decline. And as a person who is constantly on the move, I don’t think I realized it’s been something I’ve likely been neglecting.

This isn’t just a problem for professional athletes

You might assume these findings only apply to women competing at the highest levels, but even for recreational athletes, the findings reveal a larger issue.

“If even the most elite female athletes in our study weren’t meeting their hydration and nutrition needs before and during practice, it signals a critical gap in education for all women,” Stein tells me.

She explains how that perspective reframes the entire study.

Think about it: Elite athletes have access to resources many recreational exercisers don’t—nutrition guidance, performance testing, sports medicine teams, and individualized coaching. If hydration remains a challenge despite those advantages, everyday women are likely facing the same issue without nearly as much support.

It’s also worth remembering that hydration isn’t only important during workouts. Many women may simply be moving through daily life slightly dehydrated before exercise even enters the equation.

Water is important—but sometimes it isn’t enough

One of the biggest misconceptions around hydration is that the answer is always “drink more water.” Of course water is essential, but there are situations where electrolytes—particularly sodium—matter too.

“Sodium stimulates your desire to drink, helps the water you drink stay in your body, and replaces sweat losses,” Stein says.

That doesn’t mean everyone needs a sports drink for every gym session. For shorter, lower-intensity workouts, water is often the answer.

But electrolytes become increasingly valuable when you’re:

• Exercising for long periods

• Training in hot or humid conditions

• Sweating heavily

• Losing large amounts of sodium through sweat

And if you’re wondering if you might be a “salty sweater”, Stein says white salt residue on clothing after exercise or frequent muscle cramping can both be clues that your sodium losses are higher than average.

One hydration strategy doesn’t work for everyone

One of the most important themes emerging from Body of Science is personalization when it comes to hydrating.

Hydration needs aren’t just determined by your body size. Sweat rate, sodium concentration, climate, workout intensity, and even life stage all influence how much fluid you need.

Certain women may benefit from paying especially close attention, including:

• Endurance athletes

• Anyone exercising in hot or humid weather

• Women returning to exercise while breastfeeding

• Athletes who consistently sweat heavily

Interestingly, the research also found differences between sports. Basketball players experienced the highest sodium losses compared with athletes in soccer, volleyball, and softball, suggesting that sport-specific demands (not just environmental conditions) can significantly influence hydration needs.

How to personalize your hydration

Laboratory testing can provide the most individualized recommendations, but for the average Jane, simple clues can help you understand your body better.

Stein says most people can start building better habits without any fancy specialized equipment. Here are four simple ways to personalize your hydration strategy:

Check your urine color.

A pale yellow color generally suggests you’re adequately hydrated throughout the day.

Learn your sweat losses.

If you’re comfortable doing so, weigh yourself before and after longer workouts. Every pound lost represents fluid lost through sweat.

A simple rule of thumb: replace about 16 ounces of fluid for every pound lost.

Notice your sweat.

Salt stains on clothing and recurring muscle cramps may be a sign of higher sodium losses, meaning electrolyte replacement deserves more attention.

Hydrate before your coffee.

Trust me, this is a tough one for me too. One of Stein’s favorite habits is surprisingly simple: drink about 8 ounces of fluid first thing in the morning.

“If you don’t like plain water, choose something with flavor,” she says. Research shows people naturally drink more when they enjoy both the taste and temperature of their beverage.

Starting the day hydrated also makes it easier to begin exercise hydrated later on.

The bigger issue isn’t hydration—it’s the research gap

Apart from the research findings, one of the most striking takeaways from Body of Science wasn’t actually the dehydration statistics. It’s why researchers are collecting this information in the first place.

For decades, women have been dramatically underrepresented in sports science research (and in general). According to GSSI, only about 6 percent of sports science studies have focused exclusively on women, leaving many female athletes relying on recommendations developed from research conducted primarily in men.

And now we’re starting to see that change (about damn time!). Projects like Body of Science aim to better understand how hydration and nutrition needs differ across women’s bodies and life stages so recommendations become more personalized instead of one-size-fits-all.

As Stein put it, understanding what your body needs to perform at its best “shouldn’t be a luxury. It should be the standard.”

With health and happiness,

¹ Source: Cowley, E. S., Olenick, A. A., McNulty, K. L., & Ross, E. Z. (2021). "Invisible Sportswomen": The Sex Data Gap in Sport and Exercise Science Research. Women in Sport and Physical Activity Journal, 29(2), 146-151
² Source: Murphy Research, Dehydration Claims Study, March 2026

Fit to Print…

Here’s where I’ll share health & fitness news, launches I’m excited about, and updates around the wellness world every week.

• Adidas launched Originals Sport, a new women’s training collection with a first-of-its-kind vertical runway experience at The Edge at Hudson Yards.

• The Boston Marathon is adding a random drawing for qualifiers who miss the cutoff. Approximately 1,000 extra runners who earn a BQ but still didn’t get a bib could have another shot.

• Trapped in a gym subscription? NYC Mayor Mamdani announced the country’s very first “click-to-cancel” rule to ban junk fees and subscription traps. Starting October 1 you can finally cancel all subscriptions with one click instead of having to jump through hoops.

• Another screen-free tracker option: Garmin announced the CIRQA Smart Band, its first screen-free smart band that tracks advanced fitness and wellness features—and there’s no subscription.

• Good news for caffeine junkies (hi, it’s me): According to the American Heart Association, new research shows 3 to 5 cups of black coffee (or up to 400 mg of caffeine a day), may lower risk of heart disease, heart failure, stroke and certain irregular heartbeats.

  Thanks for reading! This post is public so feel free to share it.

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There’s a new health scare making the rounds online, and this one isn't selling wellness—it's sending people running to the bathroom.

Cyclospora is a microscopic parasite linked to contaminated produce, and it’s officially spread to at least 34 states. The “explosive diarrhea outbreak” is dominating my social feeds, with people wondering whether they should swear off fresh fruits and veggies altogether.

One person on TikTok is soaking strawberries in vinegar. Doctors are recommending you avoid lettuce until further notice.

So I called gastroenterologist Dr. Rabia De Latour, who broke down what every grocery shopper should know.

What is Cyclospora?

Cyclospora is a parasite that infects your intestines and causes a gastrointestinal illness called cyclosporiasis. In the United States, infections are most commonly linked to fresh produce during the warmer months. According to Dr. De Latour, a gastroenterologist at NYU Langone Health, the parasite is typically spread through food that’s been contaminated by water carrying microscopic traces of human fecal matter. Once it makes its way onto fruits or vegetables, it can be surprisingly difficult to remove.

The most important thing to know? You can’t see it.

“It’s microscopic and very, very sticky,” Dr. De Latour tells me. “You cannot see it with the human eye.”

Why is everyone talking about it now?

It may be comforting to know that every summer brings some Cyclospora cases—this isn’t a new occurrence. But what’s making this year feel different is that officials haven’t yet identified the exact source behind the current outbreak. That uncertainty has fueled plenty of speculation (and concern) online.

Historically, outbreaks have been linked to foods like berries, leafy greens, cilantro, parsley, and snow peas—but that doesn’t mean those foods are solely responsible this time around. Dr. De Latour emphasizes that current recommendations are based on past outbreaks, not official confirmation of what’s causing the present one.

How do you know if you have it?

Yes, “explosive diarrhea” is the hallmark symptom—but not all diarrhea is created equal. If you’re having abnormal bowel movements, the severity and duration of your symptoms are two of the biggest clues.

“Everyone who has Cyclospora will tell you this is one of the worst cases of diarrhea they’ve ever had,” Dr. De Latour says.

Unlike a typical bout of food poisoning that clears within a day or two, Cyclospora symptoms can linger for weeks (or longer!) if left untreated. Along with severe diarrhea, people may experience:

• Nausea

• Vomiting

• Stomach cramping

• Bloating

• Low-grade fever

• Fatigue

If your symptoms last longer than a few days—or especially longer than a week—it’s worth contacting your doctor and asking whether you should be tested for Cyclospora. Diagnosis is typically made with a stool PCR test.

Can washing produce prevent it?

This was undoubtedly my biggest question for Dr. De Latour.

Unfortunately, washing your fruits and veggies isn’t a sure way to prevent or get rid of Cyclospora. Because the parasite is so sticky, simply rinsing produce—even with vinegar solutions—isn’t a guarantee that you’ve removed it. Produce with lots of tiny crevices or delicate surfaces, like raspberries or strawberries, can be especially challenging to clean thoroughly.

If you’re concerned, Dr. De Latour recommends:

• Washing firm produce with a vegetable brush.

• Peeling fruits and vegetables when possible.

• Choosing produce with thick peels, like bananas, oranges, watermelon, or cucumbers that can be peeled after washing.

• Cooking produce when appropriate, since sufficient heat can kill the parasite (at least 158°F or 70°C).

Should you stop eating fresh produce?

Not necessarily.

Dr. De Latour isn’t telling everyone to panic or avoid produce altogether. Instead, she recommends making temporary swaps if you’re particularly concerned, while investigators work to identify the outbreak source.

Lower risk produce includes:

• Bananas

• Oranges

• Kiwis

• Melon

• Mangos

• Pineapple

• Avocados

• Peeled and washed potatoes

• Peeled and washed cucumbers

It’s also worth remembering that—even though case counts have increased—the overall risk remains relatively low compared to the size of the U.S. population. Most healthy adults recover, especially with prompt diagnosis and treatment. People who should be most cautious are older adults, young children, and anyone with underlying health conditions, who are more vulnerable to dehydration from prolonged diarrhea.

So what the hell do we do?

The bigger takeaway isn’t to fear the grocery store. It’s to know what symptoms warrant medical attention, understand that not every stomach bug is the same, and recognize when it’s time to ask for testing instead of trying to tough it out. While this outbreak is still happening, I’m personally stocking my fridge with more peelable produce versus items that are more at risk for infection. It’s also a great opportunity to get creative with your produce, and find new ways to make healthy meals (that’s me trying to find the bright side and stay positive…is it working?). And if all else fails...pizza has never betrayed me like this. Stay well, friends!

With health and happiness,

Fit to Print…

Here’s where I’ll share health & fitness news, launches I’m excited about, and updates around the wellness world every week.

• New research alert: A new study found that a simple blood test may be able to identify endometriosis with more than 95% accuracy. This is big news, considering endometriosis affects millions of women and can take years to diagnose.

• Stay aware: there’s *another* air quality alert in the tri-state area due to the smoke from more than 100 wildfires burning in Canada. Know the air quality alert levels, and make smart decisions about whether to be outside.

• Is fiber the next “big thing”? According to Fitt Insider, fiber has recently surpassed protein in search interest. The shift to ‘fiber-maxing’ could be a solution to the dietary fiber gap in America.

Strength training can feel like a lot before you even do your first rep. And those feelings of confusion and overwhelm can trick you into believing it’s not for you (it is!).

According to research, bone density peaks around age 30 for women and starts to decline after menopause—up to 20% in the five to seven years after menopause. The answer to stronger bones? You guessed it, strength training.

If you follow me on Instagram, you’ve likely seen my new mini series, “Make It Make Strength”. It’s a beginner’s guide to strength training so you have the tools to get started. Make It Make Strength is an original video series on IG (side note: if you don’t follow me on Instagram…c’mon friend, what are you doing?! You can find me at @ciaravlucas :)

But for all of my readers here, I figured it could be helpful to have a Substack post about it, too. All you need are a few foundational moves, a simple plan, and enough confidence to try.

The 5 movement patterns everyone should know

One of the quickest ways to make the gym feel overwhelming is to think every exercise is its own separate thing. It’s not. Most strength exercises fit into five foundational movement patterns:

• Squat: Sitting down and standing back up. Think bodyweight squats, goblet squats, or leg presses.

• Hinge: Bending at your hips to pick something up. Think Romanian deadlifts or kettlebell deadlifts.

• Push: Moving weight away from your body. Think chest presses, push-ups, or overhead presses.

• Pull: Moving weight toward your body. Think dumbbell rows, cable rows, or lat pulldowns.

• Carry: Holding weight while walking. Think farmer carries or suitcase carries.

Once you understand those patterns, the gym gets a little less chaotic. You’re no longer choosing from a million random exercises—you’re choosing a version of a squat, hinge, push, pull, or carry that works for you.

Here’s how I’d build your first workout

For a simple full-body workout, choose one squat, one hinge, one push, one pull, and a core exercise to finish.

Your workout could look like this:

1. Goblet squat

2. Dumbbell Romanian deadlift

3. Dumbbell chest press

4. Dumbbell row

5. Dead bug or plank

Try two to three sets of eight to 12 reps for the first four exercises. For your core closer, do 20 to 30 seconds, or eight to 12 reps per side.

That’s it. Truly! You do not need a dozen exercises. You do not need to reinvent your workout every time you go to the gym. Start with a few movements, repeat them long enough to feel more comfortable, and gradually make them more challenging by increasing the weight as you get stronger.

Machines or Dumbbells? Start Where You’ll Actually Feel Comfortable

This is one of the questions I hear most as a fitness coach: Should beginners start with dumbbells or machines?

The answer is it depends. Both are great options–machines offer more stability, which can be helpful when you’re learning a movement and building confidence. Dumbbells help you build coordination, control, and comfort with free weights.

If the free-weight area feels intimidating, start with machines. If you’re ready to practice a few basic movements with more freedom, grab a pair of dumbbells. Neither one is “better”–they’re just different tools with their own set of benefits.

Decide to start with the option that makes you feel comfortable enough to come back and keep trying.

How heavy should you lift?

Here’s where things get personal. We all have a different starting point, so remember to give yourself some grace when determining your initial strength. Choose a weight that feels challenging, but still lets you move with control (and please, do yourself and favor and drop the ego).

A helpful starting point: Pick a weight you can lift for about eight to 12 reps. By the last two or three reps, you should feel like you’re working—but your form should not be falling apart.

If you finish a set and feel like you could easily do 10 more reps, go a little heavier next time. If you can barely control the movement halfway through, go lighter.

A general rule of thumb is if you’re unsure, start lighter and work your way up. You can always increase the weight on your next set.

You don’t have to feel confident before you start

I know, strength can be scary! But you know what’s scarier? Letting yourself lose your strength and functional fitness over time because you were afraid to pick up heavy things (sorry!). The biggest misconception about strength training is that you need to feel confident before you walk into the weight room. You absolutely do not. It’s okay if confidence is something you build once you’re there.

Every person you see at the gym has their own journey to becoming stronger. They had to learn where the dumbbells were. They had to figure out how a machine worked. They had to do their first squat, first row, first press. You are allowed to be new at this!

Start with one workout and repeat it. Stick to the basics, do them consistently and do them well. Fall in love with the process of strengthening the machine that is your body.

And if there’s anything about strength training that has never made sense to you, send it my way. We’ll make it make strength.

With health and happiness,

Fit to Print…

Here’s where I’ll share fitness news, launches I’m excited about, and updates around the health/wellness world every week.

• The 2nd Nike After Dark Tour has officially launched. On October 24, thousands of women will toe the start line of 13.1 miles in Los Angeles (and I’m one of them!).

• Tracksmith is launching a new everyday trainer: The Eliot Ryder. I was a part of a small NYC cohort to try them before they’re released to the public later this month. I can confirm they’re a cozy, max-cushion ride without losing any ankle stability.

• The London Marathon lottery ballots results are in and…more than 100,000 people will participate in the race that now takes place across two days. Sounds like a lot, right? Not quite. A world-record 1,338,544 people applied for the 2027 London Marathon ballot.

• Have you heard of cyclosporiasis? It’s a severe form of ‘stomach bug’ that’s reached outbreak status in the U.S. as of this week. Do: stay informed Don’t: panic :)

Walk into any supplement aisle and you'll quickly realize one thing: everyone seems to be selling the secret to building muscle.

Protein powder. Creatine. Greens. BCAAs. Collagen. The options are endless—and honestly? It can be hard to know what's actually worth your money. Protein powder and creatine are staples in the fitness world— both associated with building muscle, and surrounded by enough internet discourse to make your head spin. If you're strength training (or thinking about starting), you've probably wondered whether you should be taking protein powder, creatine, or both.

The short answer is, they’re not interchangeable. They just do very different jobs. To help break it down, I spoke with registered dietitian and CEO of Inner Health & Wellness, Sahar Berjis, who explained why understanding the difference is actually much simpler than it seems.

Protein and creatine aren't competing with each other

One of the biggest misconceptions is that protein and creatine do the same job. They don't.

“They’re kind of like comparing bricks to electricity,” Berjis tells me. “Both are important, but for very different reasons.”

Protein is what actually builds muscle. Creatine helps your muscles perform better so you can get more out of your workouts. Think of it this way: protein is the construction crew, while creatine is the power source that keeps the job moving.

They have different jobs, but have the same goal.

Protein is the building block

If you've ever heard someone say your muscles need protein after a workout, they're right—but here's why.

Every strength workout creates tiny amounts of damage to your muscle fibers. hat sounds alarming, but it's actually how muscles adapt and grow stronger. Protein supplies the amino acids your body needs to repair those fibers.

"Think of protein as your muscle's construction crew," Berjis says. "It brings the materials—amino acids—needed to repair and build stronger muscle after a workout."

Protein also does a lot more than just support your workouts. It helps keep you feeling full between meals, supports healthy blood sugar levels, and plays a role in countless functions throughout the body.

While protein powder is convenient, it's important to remember that it's just one way to hit your daily protein goals—not a requirement. Whether your protein comes from chicken, Greek yogurt, beans, tofu, fish, or a shake, your body uses those amino acids the same way.

So...what exactly does creatine do?

Creatine has become one of the buzziest supplements in fitness lately, but it's also one of the most researched.

Unlike protein, creatine doesn't build muscle directly. Instead, it helps your body produce more ATP—the quick energy your muscles use during short, powerful efforts like lifting weights, sprinting, or jumping.

"Creatine is more like your pre-workout hype team," Berjis says. "It helps your muscles produce quick energy so you can lift heavier, push harder, and maybe even squeeze out that last rep you were definitely about to skip."

In practical terms, that often translates to a little more strength, a few extra repetitions, or slightly better performance in the gym. Those small improvements add up over time, allowing you to gradually challenge your muscles more—and that's where strength and muscle gains happen.

Do you actually need both?

This is where the internet tends to overcomplicate things.

Protein is essential. Your body needs it every day, whether you’re trying to build muscle or simply maintain the muscle you already have.

Creatine is technically optional. "It's not required," Berjis says, "but it's one of the most researched and effective supplements for improving strength and performance."

“You don't need both, but can they work beautifully together? Absolutely."

If you're already meeting your protein needs and you're regularly strength training, adding creatine may help you get a little more from your workouts over time.

How much should you take?

If you're using protein powder, the goal isn't to drink endless protein shakes—it's simply to meet your daily protein needs.

Berjis recommends aiming for roughly 20 to 30 grams of protein per meal, depending on your individual needs, using whole foods whenever possible and supplementing only when it's helpful.

For creatine, 3 to 5 grams daily is the standard recommendation. “The timing isn’t as important as consistency,” Berjis says.

Don't forget the bigger picture

As helpful as supplements can be, they aren't the foundation or final answer to muscle growth. Real progress still comes down to the fundamentals:

• Eating a balanced diet with enough protein and fiber.

• Following a consistent strength training program.

• Prioritizing sleep and managing stress.

• Supporting gut health and nutrient absorption.

"Protein and creatine can be helpful tools," Berjis says, "but the real results come from a consistent, whole-body approach."

Think of supplements as exactly what their name suggests: something that supplements an already solid foundation—not something that builds it for you.

*shameless plug* If you’re in the market for high quality protein powder or creatine, I use Orgain. And you can use my discount code ‘CIARA20’ for 20% off!

With health and happiness,

Fit to Print…*summer running edition*

It’s hot as HELL this week in NYC and I’ve got many miles to run. Here’s what I’m loving (and relying on) to keep me safe in the summer heat without compromising my fitness goals.

• Electrolytes: Nuun Sport Electrolyte Tablets, Liquid I.V., Propel Electrolyte Powder

• Hydration vest: Tahoe Hydration Vest by FlipBelt

• Water flasks: FITLY Soft Flask

• Sweat-wicking clothing: Lululemon Fast and Free High-Rise Classic-Fit Split Short, Nike Swift Breathe Running Top, BOMBAS Women’s UltraLite Sport Ankle Socks

Subscribe now

Now, back to the Hamptons.

I shockingly had never been— so when the PR email landed in my inbox a few months ago inviting me to spend four days at a private estate in Water Mill, obviously it was an immediate yes. The timing of this trip is also important. At the time of receiving my invite, I was the Fitness Editor at SELF Magazine, but the outlet sadly shutdown in May. I was sure that I’d no longer be able to attend without my editor title, but the team at CBC kindly reached out saying they still wanted me in attendance. I can’t thank CBC enough for their kindness to include me, and as you’ll read, I had a wonderful time showing up as just Ciara, instead of on behalf of a company/outlet.

Two hours east and nothing like my usual Friday

A private shuttle picked us up at LaGuardia Airport on a Friday morning — a small group of health and wellness journalists and editors from various outlets. I spent the ride half-working, half-watching the city blur into open road. By the time we turned down the driveway of ‘Health House’, I had fully abandoned the laptop.

The house was absolutely stunning. Shingled and sprawling, with a pool surrounded by gorgeous landscaping and wooden lounge chairs that looked like they had been placed there specifically to make you forget your problems (and I sure did!). All of us collectively picked up our jaws as we entered the house and were shown our rooms. Inside each room was a beautifully curated display of samples from twenty brands ranging from food to supplements or workout gear. We were truly set up for success from the start to experience the Hamptons and each a sampling brand at a personal level.

Four days at a wellness house in the Hamptons can go a lot of ways. Here's where I landed.

The workouts were the best part, and I didn’t expect that.

Shocker! The fitness girl says she liked the workouts the most—bear with me! I certainly had my fill of lounging by the pool, but I love to move my body daily. Every day had at least one moment of intentional movement planned, and it felt like the perfect way to set the tone for the day. Saturday morning started with a soccer-inspired workout at 8 AM — fueled by La Colombe cold brew and Chobani. I’m usually running, so the stimulus of playing soccer was totally new for me. The session was dynamic, fast, and genuinely athletic — also the perfect segue into the World Cup.

Pickleball on Sunday followed the same pattern. I’ve played twice before, and I usually leave the court feeling totally defeated by my lack of hand-eye coordination. But our pickleball instructor (shoutout to Scott!) made the game so fun, and he taught us in a way that unlocked a new love for the game. And on Sunday we had a double-dose of fitness—a strength training session with Factor in the evening.

After activities we re-fueled with protein-packed meals (and drinks) like Chobani drinkable yogurts, sips from Vital Proteins, eggs from Vital Farms, Perdue chicken, or Factor-inspired dishes. Everything stocked in the kitchen was healthy, fresh, and genuinely made your body feel good after eating or drinking it. And I have to admit, it was nice not having to decide what I’d eat for post-workout recovery (decision-fatigue, anyone?).

There’s something about being active in that kind of setting — outside, with other people, a little competitive, a little silly — that reminded me why movement is supposed to be fun. I spend a lot of my training grinding towards goals, but this was a refreshing break from the usual hustle.

On the brands: an honest accounting.

There were twenty sponsors on this trip, ranging from YETI to Chobani to Natural Cycles. I am not going to pretend I came home a convert to all of them, or that I was able to experience every single one to the fullest (that’s especially hard for supplements that need to be taken consistently), but I can share my initial favorites and honest thoughts.

A women’s health discussion with Natural Cycles was more substantive than I anticipated. The conversation went to places that felt genuinely clinical and honest about what hormonal tracking can and can’t do. As a group of female health journalists, I think we all appreciated the education around understanding our bodies and the options there are to take ownership of tracking our reproductive cycle.

Chobani, which sounds like the least glamorous thing to write about from a Hamptons weekend, was genuinely impressive from a sourcing and quality standpoint. The soccer workout on Saturday paired with a breakfast spread of their products (this also includes Daily Harvest) felt more ingredient-forward than promotional, and the food was legitimately delicious.

Dinner by Factor was one of the best meals of the weekend (my opinion, of course). We chose between filet mignon, grilled chicken, or mustard glazed salmon—each paired with fresh vegetables and/or wild rice. I left completely satisfied — both by how good it tasted and by the direction Factor is taking the brand. They’ve been tailoring their meals specifically to endurance and strength training needs, and they just signed on as a HYROX sponsor, which tells you something about where they’re positioning themselves. As someone training hard right now, this one felt relevant in a personal way.

Perdue showed up at lunch and snack time with chicken tender variations that I kept going back to. Simple, high-quality, genuinely satisfying in the way that good protein just is when your body actually needs it after a workout. No notes, honestly.

La Colombe was one of my favorite things about the entire weekend — and I say that as someone who treats coffee as a non-negotiable. Ready-made lattes and cold brew were just there, constantly, in a way that felt less like a brand activation and more like someone had simply figured out exactly what I needed at all times. I’m a coffee person. This was my love language.

The Bedsure bedding situation deserves its own praise: I slept better at Health House East than I have in recent memory, and I am fully prepared to credit the sheets and comforter. They were absurdly soft in that way that makes you lie down and immediately fall asleep. Our last morning started with a sound bath by Bedsure, and it was the nervous system reset I needed before returning to the city.

And every morning and night, I was brushing and rinsing with Opalescence whitening products — which I’ll admit I didn’t think much about going in. My mouth felt so consistently clean and fresh that I’ve already switched to Opalescence products since getting back home. That’s the most honest endorsement I can give anything: I’m actually going to keep using it.

The entire weekend was a beautiful, well-executed, and photographically stunning program (special shoutout to Shelly Xu for all of the photos you see in this post!). It was exactly what I needed to jumpstart the summer — equal parts indulgent and intentional, which is maybe what wellness is supposed to feel like.

What I came home with (besides a pickleball paddle)

I left the Hamptons with a suitcase full of goodies and a genuine appreciation for what a well-designed wellness experience can do, and about four pages of notes.

Not everything on a trip like this is going to be groundbreaking (and that’s okay!). Some of it is access and aesthetics, but other moments — the right workout at the right time, an educational health conversation that actually goes somewhere, a sound bath you weren’t expecting to need — is the real thing.

That’s what I’m always looking for, and that’s what I’ll keep telling you about.

With health and happiness,

A thank you to all sponsoring brands:

KitchenAid, Philips, Thumbtack, Vital Farms, Vital Proteins, Organic Valley, Pendulum, Perdue, Opalecence, Chobani, Oroweat, La Colombe, Nature’s Bounty, Life Extension, Factor, Natural Cycles, Nutrail, Bedsure, Clif

Fit to Print…

Here’s where I’ll share fitness news, launches I’m excited about, and updates around the wellness world every week.

• Amazon Prime Day is here! I created this guide to some of my favorite health and wellness deals.

• The London Marathon announced they’re splitting their major marathon event into two days. This is BIG—especially as entry to World Majors become more and more competitive.

• Speaking of Majors…the Tokyo Marathon announced it will increase its field to 40,000 people for next year’s 20th anniversary race. This will be the largest field size in the event’s history.

• Burn Boot Camp inks a deal with global music producer Marshmello. The partnership launches in gyms on June 29 featuring exclusive playlists and and activations.

Aging well is all about building and maintaining a healthy and functioning body that supports you throughout your life. In your 60s and beyond, exercise becomes less about aesthetics and more about independence, resilience, and you guessed it, longevity. The right routine can help preserve muscle, protect your joints, sharpen your balance, and keep everyday movements—like carrying groceries or climbing stairs, feeling doable for years to come. And the good news is, no matter what age you are and the current fitness you have, you can start exercising for longevity right now.

“Training for longevity contains many components. First, you want to establish your baseline,” Nancy Mims, a 74-year-old trainer at the Bay Club in San Francisco tells me. “Are you a long-time exerciser, or a beginner? Take a look at your lifestyle, your fitness level, and your goals.”

The reality is, your body is inevitably changing with age—and that means your workouts should evolve with it too. “Starting around age 30, we can develop sarcopenia, which is defined as age-related muscle loss,” Mims explains. “You may need to make modifications in your fitness and wellness routine to accommodate any age-related changes.”

That gradual decline in muscle mass and bone density can impact everything from strength, to metabolism, to balance over time. But there’s a bright side—it’s highly trainable. With an intentional mix of strength training, mobility, and movement variety, not only can you slow down muscle mass declining, you can actively rebuild it too.

Top modalities to prioritize when planning your longevity program

If longevity is the goal, mixing up your workouts is a must. “Training for longevity should include some auxiliary forms of movement to enhance your existing program,” Mims says. “If you are only doing strength and cardio, try adding a flexibility class or yoga.” A well-rounded routine doesn’t just target one system—it trains your body to handle real life, which is anything but one-dimensional.

Strength training

At the top of Mims’s longevity list? Strength training—full stop. “If you are a beginner, start with bodyweight exercises like sit-to-stand from a chair and wall push-ups,” she says.

“Start where you are. If you are able to do a particular exercise with ease, and you want to get stronger, add some external weight. If endurance is your goal, increase your reps and sets, or use a timer.”

Beyond strength, Mims emphasizes four key physical abilities that become increasingly important with age: strength, flexibility, mobility, and balance. Each plays a distinct role.

“Strength is your ability to lift, push, and carry. Mobility refers to how well your joints move through their full range of motion with control. And flexibility is the ability of your muscles and connective tissues to lengthen,” Mims explains. And while they’re different, they’re deeply connected—improving mobility and flexibility can directly enhance your strength gains.

Balance

Believe it or not, balance deserves its own spotlight when it comes to longevity. “As we age, balance becomes even more important,” Mims says. “Many seniors begin to have a fear of falling, even if they haven’t experienced one.” That fear can subtly change how you move—shortening your stride, altering posture, and limiting confidence, she explains.

The fix can start simple: standing on one leg while holding onto a chair, then gradually progressing to hands-free holds or adding small challenges, like transferring an object from one hand to the other.

Ultimately, the best longevity workout isn’t about having a perfect routine—it’s about finding movement you can stick with consistently.

“Remember, we don’t live in a static world. We are meant to move,” Mims says. Whether that movement looks like walking, running, climbing stairs, or even a competitive game of pickleball, it all counts.

“Get up, get moving, and have fun,” Mims says. “Workout with friends, or join a group exercise class. Find a tribe that you can groove with and make it a positive habit. Move your body every day, before it forgets how to.”

7 moves for longevity in your 60s and beyond:

What you need: Most of these movements can be done entirely with your bodyweight. But if you find yourself looking for a challenge, grab a pair of light to medium dumbbells in case you choose to level up. You’ll aim for two to three sets of 10-12 reps for each exercise.

Demoing each exercise below is my wonderful mama! She is 66 years old and I’ve had her start this routine.

1. Sit to Stand from Chair

• Plant your feet squarely under your knees.

• Cross your arms over your chest, engage your core muscles.

• Push through your feet and stand tall.

• Return to a seated position with control.

• Avoid pitching your body forward when standing.

• Progress this exercise by holding a weight in each hand.

2. Standing Calf Raises

• From a standing position, lift your heels while holding on to the side of your chair.

• For ankle mobility, include some toe raises.

• Add a challenge by performing a single leg calf raise.

3. Wall Push Ups

• Start at arms distance from the wall with your hands shoulder-width apart.

• Extend your feet at a comfortable distance away from the wall.

• Lower your chest as close to the wall as you can.

• Return to the start position, keeping your back straight.

• Advance to a lower position, like the back of a couch.

• Progress this exercise to the floor in a kneeling position.

4. Standing Shoulder Press

• Bring your arms into a goal post position.

• Press overhead until your arms are straight.

• If you are a beginner, keep the weight light and prioritize proper range of motion with your arms parallel to your ears.

• Adjust elbows slightly forward to avoid shoulder impingement.

5. Step Back Lunge

• Hold on to a chair with one hand, extend your outside leg back and bend both knees.

• Stay in this position and perform your reps on one side.

• Repeat with the opposite leg, holding on with the other hand.

• Once you are confident, take away the chair.

• To progress this move, hold a dumbbell in each hand.

• For a balance challenge, step back with one leg and return to a standing position while lifting your knee.

6. Glute Bridge

• Lying on the floor with knees bent, extend your arms with your palms down and shoulders connected to the floor.

• Tilt your pelvis under (pubic bone to naval) and raise your hips.

• Strive to get them level with your knees.

• Hold at the top for a second or two.

• Return to the starting position.

• For a more intense variation, cross one foot over the opposite knee and perform a single leg bridge. Work to keep hips level in this variation.

7. Dead Bug

• Lay flat on your back with your knees in a tabletop position.

• Lift one knee at a time until your knees are perpendicular to your thighs.

• Reach both arms straight up from your shoulders.

• From there, lower one foot to the floor as you extend the opposite arm back over your head.

• Return to the starting position and repeat to the other side.

• Keep your abs engaged and lower back connected to the floor.

Share this routine with your parents, loved ones, friends—anyone you want to see age with strength and confidence!

With health and happiness,

Fit to Print…

Here’s where I’ll share fitness news, launches I’m excited about, and updates around the wellness world every week.

• Therabody launched their newest innovation—CryoTherm Palm. It uses science-backed, dual-sided palm cooling to lower core body temperature, delay fatigue, and improve performance between high-intensity efforts. I got my hands on one—let me know if you’re interested in a review!

• A new study of more than 111,000 women between ages 45-80 found those on GLP-1’s had a reduced risk of getting breast cancer by about 30%.

• GO NY, GO NY, GO! It’s Knicks mania in NYC, but unfortunately, I have to give a shoutout to Spurs player Victor Wembanyama (also known as ‘Wemby’). The 7’4 NBA star has taken a stand against soda and refuses to endorse any sugary beverages. He’s reportedly already lost out on millions because of his health concerns around sugar. I gotta say, that’s pretty damn cool.

• World Major Marathon #8 (!!!) is here! Abbott announced that the Sanlam Cape Town Marathon has officially been confirmed as the eighth Abbott World Marathon Major and the first Major race on the African continent. Huge! I’m still working toward the original 6 majors—I just have Tokyo to go!

• Pride month is here and Peloton is celebrating with a new line up of movement that celebrates music and community. I got a front row bike at Cody Rigsby’s Live DJ Pride Ride and let’s just say, it lives up to the hype! Peloton is partnering with The OUT Foundation, an organization dedicated to expanding LGBTQ+ access to fitness, health and wellness. I’m a proud ally (and Peloton member since 2018)—love to see this!

Hi friends! Happy (wellness) Wednesday—and Global Running Day! It’s my first Wednesday post, and it just happens to align with one of my favorite days.

Global Running Day is a big deal if you’re a runner, especially in New York City. There are an endless amount of runs hosted by brands and local run clubs to celebrate. It’s the perfect day to enjoy the sport you love in community, and share it with the world. I look forward to it every year!

If you’d told me ten years ago that I’d be celebrating a whole day about running I’d think you were crazy. I’d be in even more disbelief that the same girl who could barely run laps around the track in high school just did the Boston Marathon in April. Running and I have really come a long way together.

I ran my first 5k in 2016 with my dad. Running was a way for us to bond and spend time together. He coached me for my first half marathon in 2018, and we toed the start line together for a handful of races that became my foundation for endurance running.

My first full marathon was in 2019, and trust me, it wasn’t pretty. I literally limped across the finish line in so much pain after the nearly six hours it took to complete. And after crashing into my dad’s arms while crying, I told myself I’d try again. And here we are, nine marathons, 13 half marathons, and 1 ultra-marathon (relay) in. What a ride!

On this Global Running Day I’m not only reflecting on how far I’ve come, but where running is taking me. I started running as a way to connect with my dad. I kept running because it made my body and mind feel strong. I’m still running because it’s introduced me to a community that are not only friends, but my family. Notice how I haven’t mentioned athletic performance yet. My speed and overall fitness wasn’t an initial reason for my running journey, but on this year’s GRD that’s changed. And admittedly, it kind of scares me!

During my ten years of running, I’ve finally started realizing my potential in this sport. My six hour marathon improved to 4.5 hours in 2021, thanks to smarter training and no injuries. After a few more training blocks I finally broke the four hour barrier in 2024 at the London Marathon with a 3:50. I’m now sitting in the 3:40s after a new PR (3:46) at the Toronto Marathon in fall 2025. And now as I start training for marathon #10, the Wineglass Marathon, I’m reaching for my next PR—sub 3:40. I’m not typically one to share my goals as I work towards them, but there’s something beautiful about this journey that feels important to be seen. I want it to be understood that this did not come naturally.

I didn’t stumble upon running and just happen to be “good” at it. I didn’t start running because it was cool, trendy, or the best way to meet people. I tried it because I was curious, and I’m still doing it because I care. And maybe that’s you, too. Just someone who laces up their sneakers and tries their best, whatever that looks like each day.

I can feel my relationship with running shifting—not necessarily for better or worse, but it is changing. Not caring about my finish times or performance gave me a certain amount of freedom to enjoy running without any pressure. For the first time ever in my running “career” I’m deciding to intentionally get faster and put energy and effort into caring about my performance. It feels scary and totally badass at the same time. Because for the first time I feel like I’m striving to be the best athlete I’ve ever been.

With health and happiness,

Fit to Print…

Here’s where I’ll share fitness news, launches I’m excited about, and updates around the wellness world every week.

• Amazfit just unveiled a new hybrid training watch—(I’m testing the Balance 3 and will report back!)

• NOW Foods launched their “Start NOW” campaign—I had the pleasure of chatting with 4x Olympic Medalist + Skier Jessie Diggins and cookbook author Elyse Kopeck at the launch event.

• Oura Ring announced Oura Ring 5–a slimmer version of their product.

• Nike After Dark Tour is back—a women-focused half marathon in LA (I’ll be running it, let me know if you are too!). Sign up here.

Ciara Lucas

Your no-nonsense guide to the wellness trends, tech and advice actually worth your time. I'm Ciara — journalist, fitness coach and wellness expert, on a mission to make wellness make sense.

Mind if I back it up a bit? Here’s how we got here.

A fresh start hates to see me coming. I’m no stranger to new beginners, and I don’t fear starting over. It kind of comes with the territory when you start your career in TV news. After earning my degree in journalism, I launched my career as a TV news reporter, anchor and host. I was living my lifelong dream, moving from city to city and sharing stories in special communities.

And while I loved reporting, my passion for health and fitness quietly grew in the background. When I wasn’t on TV, I was at the gym (shoutout to CrossFit Steadfast and the Zoo Health Club in Savannah, Georgia!). If I wasn’t at the gym, I was studying for various fitness certifications. Life started to feel split—Ciara the news reporter and Ciara the fitness fanatic. It wasn’t until a big career move to Columbus, Ohio and a global pandemic that I was able to bridge my media and fitness expertise into one. It finally clicked for me that health and fitness journalism was my calling! I helped my news station launch brand new franchises, “Good Day Workout” and ‘Health Matters”—interviewing doctors, wellness experts, and giving viewers workouts they could do from home.

After a two year contract in Columbus, I chose not to renew it and give my TV life a “break”. It may look glamorous on the outside, but I was hustling a little too close to the sun. Burnout and borderline depression was weighing on me, and as a health and wellness “expert”, I felt like a total hypocrite letting myself internally fall apart. I knew it was time for something different.

From live shots to long form—my transition to digital journalism

I was terrified to leave TV. On the inside I felt like a failure, on the outside I was lost and confused about what I could jump to next, but staying in the same place felt even worse. I landed a job as a health writer for LIVESTRONG.com (no, not affiliated with the yellow band bracelets and cyclist Lance Armstrong), and I fell in love with the process of sharing long form stories about health and wellness, especially for women. As I got my bearings in the new position, I made my dream move to NYC and started the life I knew I wanted. That role merged me into Well + Good (RIP), where I straddled both editorial and social teams as a health/fitness writer and correspondent. Things were aligning. And lo and behold, the camera found me again (I just can’t stay away!). I started making appearances on national tv shows doing health and fitness segments. TOTAL. DREAM.

The rise and fall of women’s health outlets

I spent the next phase of my career inside outlets that defined women's health media — LIVESTRONG, Well+Good, and SELF, where I was a fitness editor. For me these weren't just jobs. They were places where women could go to get real, reported information about their bodies, their health, and their lives. And then, one by one, they were sold off or shuttered. Two layoffs in 10 months was a gut punch for several reasons. Of course, unemployment is scary, but the elimination of these outlets felt even more disturbing than the job loss.

Watching it happen from the inside felt like more than just an industry shift — it felt like erasure. Like someone had quietly decided that this kind of information, written by women and for women wasn't worth sustaining. There are fewer places now for us to turn for trustworthy health journalism. The harsh reality is, advertisers have shifted, parent companies are consolidating, and outlets that have built loyal audiences of millions are quietly being dismantled. What’s lost in these transactions and rapid changes is a category of journalism that women have come to rely on, and journalists (like me!) take pride in reporting. Cue: What the Hell is Well?

The story doesn’t end when one (or several) outlet does

So I’m telling the stories myself—because I can’t get laid off from Substack (uhhh, right?). What the Hell is Well? is a wellness newsletter for women who care about their health and still want to enjoy their lives. Every post draws on real expertise from credentialed professionals, honest answers to the questions women are actually Googling, and my own point of view as a journalist who has spent years reporting on these topics, and a trainer who has spent 10 years helping people change their lives through movement. No jargon, no fear-mongering, no content that exists just to fill a page. Just clear, reported, accessible journalism about health, fitness, and longevity — written by someone who genuinely loves this stuff and wants you to love it too. You can expect a new post every Wellness Wednesday to start, with bonus content to come for subscribers.

I really, really appreciate you being here. And with that— What the Hell is Well? is officially live. Let’s go!

With health and happiness,