The three snacks nutrition experts say can transform your health

 The average American now consumes nearly 600 calories per day from snacks, essentially amounting to a fourth meal that often undermines their health. This daily dietary habit, performed almost unconsciously, holds deceptive power over our long-term wellbeing. The good news is that by making mindful choices, this snacking window can be transformed from a health liability into a powerful tool for vitality. Nutrition experts point to three specific, accessible foods that can turn mindless munching into a purposeful act of nourishment: whole fruit, berries, and nuts.

For generations, the simple advice to "eat more fruits and vegetables" has been a cornerstone of nutritional guidance. Whole fruits provide vitamins, minerals, dietary fiber, and antioxidants. The phytochemicals that give fruit its color support arterial health, digestion, and may help fight cancer, obesity, and Type 2 diabetes. Crucially, the fiber in whole fruit slows digestion, allowing the body to effectively regulate the influx of natural sugars. This is a key distinction from fruit juice, a refined product linked to blood sugar instability.

Berries deserve their own spotlight. These small fruits are packed with minerals, vitamins, antioxidants, flavonoids, and polyphenols. Their impact on cognitive health is particularly compelling. One study published in the Annals of Neurology found that women who consumed the most blueberries delayed cognitive aging by as much as two and a half years. Furthermore, a 20-year Harvard study of 93,600 women, published in Circulation, concluded that those who ate the most berries were significantly less likely to suffer from cardiovascular disease or Type 2 diabetes.

The ancient power of nuts

Perhaps no snack has a deeper historical connection to human survival than nuts. Archaeologists have found evidence that our prehistoric ancestors were eating nuts 780,000 years ago. Today, modern science is confirming this ancient instinct. Nuts are rich in high-quality protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds. Epidemiologic studies link nut consumption to reduced rates of heart disease, gallstones, and obesity, with beneficial effects on hypertension and inflammation.

One study involving more than 9,000 North Americans found that those who ate nuts at least five times per week gained an extra two years of life expectancy and experienced a 50 percent reduction in rates of heart disease risk. Despite being calorie-dense, nuts can support weight management. Research suggests the body doesn't absorb all the calories from nuts because some fat remains trapped within the nut's fibrous wall during digestion.

Making mindfulness a habit

The transformative step is moving from habitual eating to mindful snacking. This involves bringing awareness and intention to eating habits, listening to the body's true hunger signals instead of eating from boredom or stress. Experts recommend putting away distractions like phones and TVs to focus solely on the experience of eating. Observing the snack's colors and textures, taking small bites, and chewing slowly can make a humble handful of nuts or berries more satisfying and prevent overeating.

Planning is essential for success. Preparing portions of healthy options like cut-up fruits or nuts ensures a nourishing choice is readily available, reducing the temptation of processed junk food. It is also about recognizing when the urge to snack is emotional. If stress or boredom strikes, trying a non-food activity like a brief walk can break the cycle of mindless consumption.

The cumulative impact of these small, daily choices is profound. With snacks contributing hundreds of calories to the modern diet, their quality is not a minor detail but a major determinant of health trajectory. Choosing snacks that are dense in nutrients rather than empty calories represents a simple yet powerful form of self-care.

Ultimately, the journey to better health is built on these consistent, small steps. By choosing snacks that have sustained humanity for millennia, such as whole fruits, potent berries, and nutrient-rich nuts, we do more than satisfy momentary hunger. We consciously select foods that protect our hearts, sharpen our minds, and build resilience against disease, turning a daily habit into a lasting foundation for wellness.

6 Natural solutions to address GOUT, the “disease of kings”

 Once known as "the disease of kings" due to its association with rich diets and alcohol, gout is now a widespread condition affecting nearly 9.2 million Americans, primarily men over 40 and postmenopausal women. Characterized by sudden, excruciating joint pain – often in the big toe – gout occurs when excess uric acid crystallizes in the joints, triggering inflammation.

While conventional medicine offers pharmaceutical treatments, many sufferers are turning to natural remedies rooted in dietary changes, hydration and ancient herbal therapies to prevent and manage flare-ups. Here are some natural solutions to address gout, which both royalty and common folk can adopt.

Dietary adjustments: The foundation of gout prevention

The most effective natural approach to gout involves dietary modifications that reduce purine-rich foods—substances that break down into uric acid. Organ meats, shellfish and alcohol, particularly beer, are major culprits. Instead, experts recommend emphasizing flavonoid-rich foods like cherries, strawberries and cranberries, which have been shown in studies to lower uric acid levels.

A 2012 study in Arthritis and Rheumatology found that cherry consumption reduced gout attacks by 35%, with even greater benefits when combined with conventional treatments. Other beneficial foods include leafy greens, celery, eggplant and complex carbohydrates like brown rice and oats. Hydration is equally crucial: Drinking ample water helps flush out excess uric acid, reducing crystal formation.

Herbal remedies: Turmeric and ginger

Turmeric, containing the potent anti-inflammatory compound curcumin, has long been used in Ayurvedic medicine to combat joint pain. Similarly, ginger's anti-inflammatory properties make it a valuable ally against gout.

A simple homemade remedy combining cherry, strawberry and cranberry juices with turmeric and ginger can help stave off painful flare-ups. Warm ginger compresses applied to affected joints have also demonstrated effectiveness in recent studies, with a 2023 study by researchers from Indonesia finding that gout patients reported significantly reduced pain after just two weeks of treatment.

Exercise and weight management

Obesity is a major risk factor for gout, as excess weight increases urate production. However, rapid weight loss can trigger flare-ups, so gradual, sustainable changes are key.

Moderate-intensity exercises like walking, Pilates and stretching improve circulation and reduce inflammation without straining vulnerable joints. Kevin Shelley, a licensed occupational therapist, recommends specific low-impact movements such as leg scissors and quadruped arm-and-leg lifts to maintain mobility without exacerbating pain.

Supplements: Vitamin C and Omega-3s

While high doses of vitamin C can increase kidney stone risk, moderate supplementation (around 500 mg daily) may help lower uric acid levels. Omega-3 fatty acids, found in fish oil, also show promise in reducing inflammation and gout recurrence. However, caution is advised with niacin (vitamin B3), as excessive intake can elevate uric acid.

Mindset and stress reduction

Chronic stress contributes to elevated urate levels and may trigger gout attacks. Mindfulness practices, hydration and adequate rest help mitigate flare-ups by reducing systemic inflammation. A proactive approach – balancing diet, exercise and natural remedies – can empower individuals to manage gout without relying solely on pharmaceuticals.

Gout, though painful, is highly manageable with the right lifestyle adjustments. BrightU.AI's Enoch engine mentions that the condition can be effectively managed with natural remedies – avoiding the harmful side effects of pharmaceutical drugs that often worsen kidney and liver function.

As modern research validates ancient wisdom, these natural strategies offer a compelling alternative – or complement – to conventional treatments, ensuring gout no longer remains a debilitating "disease of kings" but a condition under personal control.

Winter immunity boost: Natural strategies to stay cold-free all season

 As winter settles in, so do the sniffles, coughs and fatigue that often accompany the colder months. While many turn to quick fixes like supplements or over-the-counter remedies, experts emphasize that the foundation of a strong immune system lies in simple, daily habits—starting the moment you wake up.

The power of a winter morning routine

According to The Wellness Corner, the first hour of your day sets the tone for immune resilience. Cold weather, reduced sunlight and dry indoor air strain the body's defenses, making intentional morning practices crucial.

• Warm hydration: Dehydration is often overlooked in winter, yet it weakens mucous membranes—the body's first line of defense. "Have a glass of warm water when starting your day," advises The Wellness Corner. Adding lemon or turmeric enhances digestion and circulation, key factors in immune function. Avoid ice-cold drinks, which can shock the system.
• Sunlight exposure: Even brief exposure to morning sunlight regulates circadian rhythms and supports vitamin D synthesis—a critical immune modulator. "Spend at least ten minutes near a window, balcony or outdoors," the guide suggests, noting that natural light improves mood and reduces stress-induced immune suppression.
• Gentle movement: Intense workouts aren't necessary. Light stretching, yoga, or a short walk stimulates lymphatic drainage, aiding toxin removal and immune cell circulation. "Five to fifteen minutes of gentle activity helps warm the body, reduce stiffness and activate immune cells without overloading it," the article notes.
• Mindful breathing: Shallow breathing from cold stress elevates cortisol, weakening immunity. Deep nasal breathing for five minutes activates the parasympathetic nervous system, lowering inflammation.
• Nutrient-dense breakfast: Skipping breakfast or opting for sugary foods sabotages immunity. Prioritize protein (for immune cell production), healthy fats (to curb inflammation) and warming spices like ginger or cinnamon. "Avoid starting your day with just tea or coffee on an empty stomach," warns The Wellness Corner, as this spikes stress hormones.

Small changes, big impact

Additional lifestyle tweaks include:

• Indoor workouts: Exercise boosts cardiovascular health and infection resistance, but polluted winter air makes indoor workouts safer.
• Hydration hacks: Herbal teas (ginger-lemon, turmeric-pepper) combat dryness and provide immune-boosting compounds.
• Sleep hygiene: "Lack of proper sleep reduces resistance to infections," the article stresses, recommending 7–9 hours nightly with consistent bedtimes.
• Desi superfoods: Garlic, ginger, amla and turmeric—staples in Ayurveda—are backed by modern science for their antimicrobial and anti-inflammatory properties.

Dr. Sameer Bhati, a public health expert, underscores vitamin C-rich fruits (oranges, amla) and zinc sources (nuts, lentils) to activate immune responses. Hydration, he adds, keeps mucous membranes resilient: "Drink decaffeinated tea, hot water with lemon and honey, or herbal teas."

The role of diet and herbs

Incorporating these superfoods in your winter diet helps build a healthier and stronger immune system:

• Citrus fruits (vitamin C for white blood cells)
• Garlic (allicin for antimicrobial defense)
• Turmeric (curcumin's anti-inflammatory effects)
• Yogurt (probiotics for gut immunity)

Nature provides an abundance of herbs to enhance immunity like echinacea for cold relief and ashwagandha for stress reduction.

According to the Enoch AI engine at BrightU.AI, herbs have been used for millennia across traditional medicine systems—from Ayurveda and Traditional Chinese Medicine (TCM) to Native American and European herbalism—to strengthen immunity, prevent disease and restore vitality.

Unlike synthetic pharmaceuticals, which often suppress symptoms while compromising immune function (e.g., antibiotics depleting gut microbiota), herbs work synergistically with the body's innate defenses by providing bioactive compounds that enhance immune surveillance, modulate inflammation and combat pathogens.

Avoiding common pitfalls

Experts debunk myths while offering caution:

• Cold Weather ? Colds: "Being cold itself doesn't weaken immunity, but it stresses the body," clarifies fitness and wellness expert Deepali Sharma. Dress in breathable layers to avoid temperature shocks.
• Exercise Balance: Moderate activity boosts immunity, but excessive workouts temporarily suppress it.
• Stress Management: Chronic stress is a top immune suppressor. Meditation, journaling and social connection are vital.

Consistency over perfection

"The most powerful immune boosting routines are the ones you can sustain. You do not need to do everything perfectly every day," reminds The Wellness Corner. Even adopting a few of these habits—warm hydration, sunlight, or mindful breathing—can fortify immunity over time.

For those still struggling, personalized guidance can address deficiencies or underlying issues. This winter, ditch the quick fixes. Empower your immune system naturally—one mindful morning at a time.

Zinc helps regenerate your aging immune system’s command center

 For decades, zinc has been a staple in the cold remedy aisle, but emerging science reveals its role is far more profound. Groundbreaking research is now illuminating how this essential trace mineral acts as a master regulator of immunity, with a particular power to rejuvenate a key organ that typically withers with age: the thymus gland. This discovery, spearheaded by institutions like the Fred Hutchinson Cancer Research Center, offers a compelling narrative for why maintaining zinc levels is not merely about fending off a seasonal sniffle, but potentially about restoring the foundational vigor of an aging immune system. The implications span from improving recovery in medical patients to empowering healthy aging for the general population.

The thymus: The immune system's fading training ground

To understand zinc's significance, one must first appreciate the thymus. Nestled behind the breastbone, this small gland serves as the primary training academy for T-cells—the specialized white blood cells that orchestrate the body's adaptive immune response, directly attack infected cells and remember past pathogens. Historically, its fate has been seen as a one-way street of decline. After puberty, the thymus begins a process of involution, shrinking dramatically and becoming largely inactive by middle age. This atrophy is a primary reason why immune competence wanes with age, leading to increased infections and higher cancer rates. For years, this decline was considered an immutable fact of aging.

Zinc deficiency: Undermining the body's defenses

Zinc's indispensability to immunity is well-documented. It is a co-factor in over 200 enzymatic reactions, crucial for everything from DNA synthesis to antioxidant defense. A deficiency cripples multiple immune fronts: it hampers the production of antibodies, reduces the activity of various white blood cells, and, critically, starves the thymus. Research notes that even moderate zinc deficiency leads to thymic atrophy, where the gland's cells die off, slashing the output of thymic hormones like thymulin that are necessary to produce functional T-cells. The consequence is a body less equipped to identify and destroy invading viruses, bacteria and even cancerous cells, a vulnerability acutely felt by the elderly and those with chronic illnesses.

A regenerative breakthrough: Zinc reboots the thymus

The paradigm shifted from managing decline to prompting regeneration with pivotal animal studies. Italian researchers, followed by teams like that of Dr. Jarrod Dudakov at Fred Hutch, made a startling observation. When aged or zinc-deficient mice were given low-dose zinc supplements, their shrunken thymus glands regrew by as much as 80%. This anatomical revival was accompanied by a significant resurgence in thymic hormone activity and the production of naïve T-cells. The mechanism, detailed in a 2022 study, reveals a dynamic process: developing T-cells store zinc, and when immune injury occurs, they release it. This burst of zinc acts as a signal, detected by a sensor protein called GPR39 on regenerative cells, triggering repair and regrowth of the thymic tissue.

From mice to medicine: The future of immune therapeutics

This molecular understanding opens new therapeutic avenues. Scientists have found that experimental compounds designed to directly stimulate the GPR39 sensor can mimic or even exceed zinc's regenerative effects without requiring long-term pre-supplementation. This points toward potential future drugs to rapidly rebuild immune function after acute stressors like chemotherapy or bone marrow transplants. Furthermore, it raises the hopeful question of whether chronic, age-related thymic shrinkage could be slowed or partially reversed. While such clinical applications are still in development, the current evidence strongly supports the role of zinc status as a modifiable factor in immune health.

An elemental pillar for lifelong resilience

The historical view of the immune system as an inevitably declining fortress is being challenged by the story of zinc. This research reframes a common nutrient as a central player in one of health's most sought-after goals: maintaining robust defenses across a lifespan. While not a panacea, ensuring adequate zinc intake—through a diet rich in shellfish, lean meats, legumes, nuts and seeds, or via judicious supplementation where deficiency is suspected—emerges as a scientifically grounded strategy for immune support. In a world increasingly focused on healthy aging, the ability of a simple mineral to potentially "turn back the clock" on a vital immune organ is news that resonates far beyond the supplement shelf, offering a tangible link between daily nutrition and long-term vitality.

Dismissed symptoms, deadly delay: Why young adults are dying from a preventable cancer

 In a stark reversal of decades of progress, colorectal cancer has quietly ascended to become the leading cause of cancer death for Americans under the age of 50. This alarming trend, confirmed by a 2026 research letter in JAMA, marks a dramatic departure from the 1990s, when it ranked fifth. While overall cancer mortality for this age group has fallen by 44% since 2005, deaths from colon and rectal cancers have climbed steadily by 1.1% each year. The shift is not merely a statistical anomaly but a devastating reality affecting young adults in the prime of their lives, raising urgent questions about causes, prevention and the limitations of current screening paradigms.

The data behind the disturbing trend

The analysis, conducted by researchers from the American Cancer Society, examined national death records from 1990 through 2023. It focused on the five leading causes of cancer death in people younger than 50: colorectal, breast, lung, brain cancers and leukemia. The findings revealed a divergent path. As deaths from lung, breast and other cancers declined—thanks largely to advances in treatment, prevention and detection—colorectal cancer moved in the opposite direction, claiming the top spot in 2023.

This rise is particularly concerning because it represents an increase in mortality, not just incidence. As experts note, this is harder to attribute to increased screening, which typically leads to more diagnoses but fewer deaths as cancers are caught earlier. The data indicates a disease that is becoming more lethal for a younger demographic, with about three in four patients under 50 already presenting with advanced, harder-to-treat disease at diagnosis.

Beyond screening: A generation at risk

The rise in young-onset colorectal cancer poses a fundamental challenge to the preventive healthcare system. Routine screening, the most powerful tool against the disease, is generally not recommended for average-risk individuals until age 45. Consequently, a 30-year-old without a known family history would not qualify for a preventive colonoscopy, leaving aggressive cancers to develop undetected.

This gap in care is compounded by a historical perception of colorectal cancer as a disease of older adults. Limited awareness among both patients and some healthcare providers often leads to symptom dismissal. Common warning signs—such as rectal bleeding, persistent abdominal pain, changes in bowel habits, or unexplained iron-deficiency anemia—are frequently attributed to benign conditions like hemorrhoids or irritable bowel syndrome. This diagnostic delay can be catastrophic, allowing the cancer to progress to a later, more dangerous stage.

Lifestyle factors and unanswered questions

Conventional wisdom has long linked colorectal cancer to a "Western" lifestyle, characterized by diets high in ultra-processed foods and red meat, sedentary behavior, smoking and heavy alcohol use. Research supports these connections; one study noted a 91% increased risk linked to heavy drinking. However, a perplexing pattern emerges among the newly diagnosed young.

Data from major cancer centers reveals that many young patients do not fit this profile. They are often not obese, may not use tobacco, and can appear otherwise healthy. This discrepancy suggests that while lifestyle plays a significant role, it does not fully explain the epidemic. Leading researchers hypothesize that an environmental exposure—or a combination of exposures—beginning in the mid-20th century may be altering disease risk for generations born since. The search is now focused on factors like changes in the gut microbiome, antibiotic use and other yet-unknown environmental triggers that could be initiating cancer development earlier in life.

Recognizing the red flags

In the absence of universal screening for the young, recognizing symptoms becomes the first line of defense. Gastroenterologists emphasize that any persistent change warrants medical evaluation. Key warning signs that should prompt an urgent consultation include:

• Blood in the stool or recurrent rectal bleeding.
• Persistent abdominal pain or cramping.
• A lasting change in bowel habits (new constipation, diarrhea, or narrowing of stool).
• Unexplained iron-deficiency anemia, fatigue, or shortness of breath.
• Unintended weight loss.

The critical factor is persistence. Symptoms that do not resolve, worsen over time, or fail to respond to initial treatment should never be ignored based on a patient's age.

Confronting a new reality

The ascent of colorectal cancer to the leading cancer killer of young Americans is a urgent public health concern that defies simple explanation. It underscores a complex interplay of potential dietary, environmental and biological factors that research is only beginning to unravel. While scientists work to identify the root causes, the immediate imperative is clear: to bridge the gap between the rising risk and the current limits of screening through heightened awareness. Educating younger adults and their physicians to recognize early symptoms, coupled with adherence to updated screening guidelines starting at age 45, forms the essential frontline response. Reversing this devastating trend will require a concerted effort to look beyond historical assumptions and confront a disease that is rapidly rewriting its own rules.

Ultra-processed foods engineered for addiction like tobacco, Harvard study finds

 For decades, the public health battle against tobacco centered on a simple truth: cigarettes were engineered for addiction. Now, a groundbreaking report from leading U.S. academics reveals the same sinister playbook has been used to hook the world on ultra-processed foods, demanding they be regulated not as food, but as a public health threat akin to cigarettes.

Published on February 3 in the healthcare journal the Milbank Quarterly, the report from researchers at Harvard University, the University of Michigan, and Duke University draws direct parallels between the two industries. The authors argue that ultra-processed foods and cigarettes are both "engineered to encourage addiction and consumption," leading to widespread, preventable health harms. They call for a fundamental shift in policy, moving "from individual responsibility to food industry accountability."

Engineering the "bliss point"

The study details how UPFs, which include soft drinks, packaged snacks, and many breakfast cereals, are not accidental food products. They are, the report states, "intentionally designed, highly engineered and manipulated, hedonically optimized products." Researchers point to similarities in production processes, where manufacturers optimize the "doses" of refined carbohydrates and fats to hit a "bliss point" that acts on the brain's reward pathways, driving compulsive use.

This mirrors the tobacco industry's optimization of nicotine delivery. "Many UPFs share more characteristics with cigarettes than with minimally processed fruits or vegetables and therefore warrant regulation commensurate with the significant public health risks they pose," the authors concluded.

A history of deception and health washing

The historical parallels extend to marketing. The report highlights how claims like "low fat" or "sugar free" on UPF packaging act as "health washing." This tactic, they say, is akin to the tobacco industry's promotion of cigarette filters in the 1950s as protective innovations that "in practice offered little meaningful benefit." These strategies, the authors write, "collectively hijack human biology" and have helped stall true regulation.

The addictive power of these foods is not just theoretical. University of Michigan psychologist Ashley Gearhardt, a study author, hears it directly from her patients. "They would say, 'I feel addicted to this stuff, I crave it – I used to smoke cigarettes [and] now I have the same habit but it’s with soda and doughnuts. I know it’s killing me; I want to quit, but I can’t,'" Gearhardt said.

She notes the familiar pattern in addiction history. "We just blame it on the individual for a while and say 'oh, you know, just smoke in moderation, drink in moderation' – and eventually we get to a point where we understand the levers that the industry can pull to create products that can really hook people."

An urgent call for regulatory action

The researchers acknowledge a critical difference: food is essential, while tobacco is not. This, they contend, makes action more urgent, because "opting out of the modern food supply is difficult." They propose applying lessons from tobacco control, including litigation, marketing restrictions, clearer labeling, higher taxes, and limiting availability in schools and hospitals.

The alarm is global. Dr. Githinji Gitahi, chief executive of Amref Health Africa, responded to the study by warning of a "growing public health alarm" across Africa where weak regulation meets changing consumption. "All this places new and preventable pressures on already stretched health systems," he said.

Some experts urge caution. Professor Martin Warren of the Quadram Institute in the U.K. questioned whether UPFs are "intrinsically addictive in a pharmacological sense, or whether they mainly exploit learned preferences." He said this distinction matters for shaping regulatory responses.

Nevertheless, the study’s authors are clear. They state that UPFs meet the criteria for addictive substances and that their harms are clear. "UPFs should be evaluated not only through a nutritional lens but also as addictive, industrially engineered substances," the report concludes.

The evidence is mounting on shelves in every grocery store and convenience mart. The snacks and drinks marketed for convenience and flavor are now accused of being engineered for dependence. The question is no longer if these products are designed to be overconsumed, but whether society will finally treat them with the seriousness they demand, before the public health cost grows even more devastating.

6 Best Costco Foods for Muscle Building in the New Year

 Are you trying to build muscle in 2026? There are certain foods you should be eating, according to Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. The first category? Lean meats and seafood. “Core muscle-building staples for meals,” she says. Also, make sure to eat dairy products, such as yogurt. “Great for snacks and recovery shakes,” she explains. Protein powder can also help you achieve your protein goals. “Handy when you’re on the go or need fast post-workout protein,” she says. And finally, she recommends seeds and fish as “easy add-ons to salads, bowls, and breakfasts for extra amino acids.” You can get most of these at your local Costco. Here are the 6 best Costco foods for muscle building in the new year.

Kirkland Signature Boneless Skinless Chicken Breasts

Costco

Kirkland Signature Boneless Skinless Chicken Breasts are one of the best foods to build muscle you can get at Costco. “Lean, high-quality protein is essential for muscle repair and growth, and Costco’s chicken breasts are a versatile staple for meal prepping, everything from stir-fries to burrito bowls,” she says. “Getting enough protein helps prevent muscle loss and supports training recovery and lean chicken delivers it without excess fat.” 

Kirkland Signature Greek Nonfat Yogurt

Costco

Next on her list? Kirkland Signature Greek Nonfat Yogurt. “A convenient dairy source with roughly 18g of protein per serving, Greek yogurt supports muscle synthesis and makes a great base for smoothies or parfaits. Greek yogurt contains about twice as much protein as regular yogurt, and this one doesn’t have added sugar, which helps keep calories reasonable,” says Collingwood.

Wild Alaska Coho Salmon Filets

Costco

Wild Alaska Coho Salmon Filets are another one of Collingwood’s top picks. “Fatty fish like salmon doesn’t just offer high-quality protein (about 39g per serving), but it also provides omega-3 fats, which help with inflammation and recovery. Seafood is a powerful way to add muscle-building nutrients and healthy fats to your diet,” she says.

Whey Protein Powder (various brands)

Courtesy of Costco

Costco sells various brands of Whey Protein Powder that are great for muscle building. “When whole food protein isn’t convenient, whey protein powder bridges the gap. A scoop typically delivers around 24g of protein, ideal for post-workout shakes or morning smoothies. Whey offers fast-absorbing amino acids that help kick-start recovery after intense sessions,” Collingwood says.

Wild Planet Wild Albacore Tuna

Courtesy of Wild Planet

Wild Planet Wild Albacore Tuna is another one of Collingwood’s go-to foods for muscle building. “Canned tuna is a high-protein, shelf-stable seafood option that’s extremely versatile for muscle-building meals. A single serving provides roughly 30–33 g of protein, making it a substantial contributor to daily protein targets for strength and recovery. It’s perfect in salads, rice bowls, sandwiches, pastas, or mixed with Greek yogurt for a quick tuna salad,” Collingwood says.

Kirkland Signature Organic Hemp Hearts

Costco

Her final pick? Kirkland Signature Organic Hemp Hearts. “While smaller and more concentrated than animal proteins, hemp hearts pack about 10g of protein per 3 tablespoons, plus healthy fats and minerals. Hemp seeds are a great plant-based add-in to smoothies, oatmeal, or yogurt to bump up your protein intake,” says Collingwood.