If your doctor has prescribed a statin to help lower your cholesterol, you’re in good company — and you may have heard whispers about a supplement called CoQ10 that could make your medication work even better for you, especially if you’re dealing with side effects like muscle pain. Here’s what the experts say about CoQ10 and statins, why the pairing matters and how this “youth molecule” can support your heart, your energy and even your skin.

What statins do—and why they may leave you achy

Statins are prescription medications that lower cholesterol, helping reduce the risk of heart attacks and strokes. They’re remarkably effective, but they can occasionally cause side effects, most notably soreness in large muscle groups like the shoulders, hips or knees, according to preventive cardiologist Elizabeth Klodas, MD.

The reason may come down to a nutrient called coenzyme Q10, or CoQ10. “CoQ10 is an antioxidant that plays an important role in energy production in the cells,” Dr. Klodas explains. It lives in the mitochondria—the tiny powerhouses inside our cells—where it helps neutralize the free radicals that energy production creates.

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Here’s the catch: Statins have been shown to deplete the body’s levels of CoQ10. “When cells produce excess free radicals that aren’t being neutralized because there isn’t enough CoQ10, this may lead to nanoscopic tissue damage, causing muscle pain,” Dr. Klodas says. The good news? The muscle pain side effect of statins is typically temporary—and there’s something simple you can do about it.

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If your doctor has suggested a statin to lower your cholesterol levels, you may feel a flutter of worry over misguided fears: Are statins bad for you? According to US Pharmacist, 34 percent of patients offered statins turn them down, often out of fear. But here’s the reassuring truth from top cardiologists: Statins are not […]

How CoQ10 eases statin-related muscle pain

Because the cholesterol-lowering meds can drain CoQ10, many cardiologists suggest statin users replenish their stores with a supplement. “Statins are known to deplete CoQ10 levels, so I do recommend it for people who are on a statin,” says preventive cardiologist Suzanne Steinbaum, DO, founder of Adesso. “It can prevent the side effect of muscle aches that certain people experience. Some evidence shows that at high doses, it can help with energy production and support heart function.”

Dr. Klodas is a bit more measured. “There are a couple of small studies that suggest people who take the supplement do have fewer muscle aches than people who don’t take it,” she says, adding that when you look at the totality of the data, “There’s probably a strong placebo effect, which is fine. There’s nothing wrong with the placebo effect, because if it helps alleviate symptoms that are counterproductive to your care, that’s awesome!”

How much CoQ10 should I take with statins?

There’s no official recommended dose, but experts land in a similar range. Dr. Klodas suggests 100 to 200 mg of CoQ10 daily to potentially help prevent muscle soreness. Dr. Steinbaum recommends 90 to 200 mg a day.

A few tips to get the most from your supplement:

• Choose ubiquinol. There are two forms of CoQ10: ubiquinone and ubiquinol. Dr. Klodas notes ubiquinol is well absorbed by the body, while studies suggest ubiquinone doesn’t reliably raise CoQ10 levels in the bloodstream. Her rhyming reminder: “Leave ubiquinone alone.”
• Take it with food. CoQ10 is fat-soluble, so pairing it with a meal that includes healthy fats improves absorption, says Devon Golem, PhD, RD, LDN, founder of NuancedNutritionist.com.
• Look for third-party testing. Choose labels verified by NSF International, USP or ConsumerLab.
• Be patient. “Benefits accumulate over weeks to months, not days,” Golem says.

More CoQ10 benefits for women

Beyond easing statin side effects, CoQ10 supports the body in several impressive ways—especially for women over 50, whose natural levels of this nutrient decline with age.

• More energy. A 2022 Frontiers in Nutrition analysis of more than a dozen studies concluded that “CoQ10 is an effective and safe supplement for reducing fatigue symptoms.”
• A stronger heart. “CoQ10 is extraordinary for protecting the heart,” says integrative physician Jacob Teitelbaum, MD. “It prevents cholesterol from damaging the blood vessels. And CoQ10 dramatically improves heart muscle functioning.” The landmark Q-SYMBIO trial found CoQ10 supplementation reduced the risk of future cardiac events, hospitalizations and cardiovascular mortality in congestive heart failure patients.
• Glowing skin. CoQ10 “can penetrate skin cells and act as an antioxidant shield,” Golem says. Research suggests it may help reduce fine lines and improve smoothness.
• Brain and metabolism perks. Emerging research points to potential benefits for cognitive health, and a 2024 study in Obesities found that women with metabolic syndrome given CoQ10 experienced significant belly fat reductions.

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Can You Stop Taking Statins? How It Affects Your Heart Attack and Stroke Risk

You’ve been prescribed statins to lower your cholesterol levels, but soon find yourself struggling to stick with the daily pill. Maybe it’s because you experienced side effects like muscle pain, or maybe the meds worked so well your numbers are back in the healthy range. Whatever the reason, BMJ research says almost half of older […]

The bottom line on CoQ10 and statins

Always talk to your doctor before adding CoQ10 to your routine, especially if you’re taking statins or other heart medications, as it can interact with blood thinners and certain other drugs. And remember: A supplement supports a heart-healthy lifestyle, it doesn’t replace one.

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If you’re embarking on a health or weight-loss journey, you may assume that means eliminating certain foods completely. At the top of your list is likely what everyone seems to cut first: sugar. But is reducing your sugar intake always the best option for your body? Here’s the surprising truth: Eliminating all sugar could actually backfire. New research reveals why a little sweetness might be exactly what your body needs and how to enjoy it the right way.

What is sugar, really?

“Sugar is a carbohydrate made of carbon, hydrogen and oxygen that your body breaks down for energy,” explains Anna Cabeca, DO, FACOG, triple-board certified ob-gyn, regenerative and integrative medicine physician. “When I talk about ‘sugar,’ I’m talking about simple carbohydrates that taste sweet and get absorbed quickly into your bloodstream. Think of it as fuel, but fuel that hits fast and can spike your blood sugar if you’re not careful.”

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New research on how reducing sugar affects gut health

When it comes to sugar in your diet, new research suggests it may not be as bad as we think. What kind of sugar, you may ask? Sucrose. 

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“Sucrose is table sugar,” says Dr. Cabeca. “[It’s] the white granulated stuff you put in your coffee. It’s made of two smaller sugar molecules joined together: glucose and fructose. When you eat it, your body splits those two apart and processes them separately, which matters for how your hormones respond.”

At the Endocrine Society’s annual meeting in Chicago, a new animal study from the Dasman Diabetes Institute found that when mice were fed a low-fat diet with no sucrose, they had poorer gut health, more inflammation and worse metabolic health. Researchers say eliminating sucrose, a type of sugar, changed the gut microbiome, which may have contributed to these negative effects. 

So why did eliminating sugar have the opposite effect from what many of us might expect? “The mice lost the sucrose, and their gut bacteria shifted,” explains Dr. Cabeca. “Your microbiome (those trillions of bacteria in your gut) actually feed on different things depending on what you eat. Some bacteria thrive on fiber and whole foods; others thrive on sugar. When you eliminate sucrose completely, you change which bacteria survive and which don’t. That shift can actually destabilize the ecosystem temporarily, which is what the study showed: inflammation went up, metabolic health dipped.”

Why reducing your sugar intake may be better than quitting it entirely

“A complete elimination of all carbs and all sugars can sometimes backfire if you’re not replacing them with the right foods,” cautions Dr. Cabeca. “It’s not just about removing sugar; it’s about what you’re eating instead.” If you’re concerned about calories from added sugar or how excess sugar could affect your blood glucose levels, reducing your sugar intake may be a smarter move than cutting it out completely. After all, sugar can spike insulin, drive inflammation, disrupt gut bacteria and quiet your body’s fullness cues, says Dr. Cabeca. She adds those who may want to consider reducing sugar include:

• Women with PMOS (PCOS)
• People with chronic inflammation
• Anyone struggling with cravings and energy crashes
• Anyone trying to balance hormones
• Anyone with fatty liver
• Anyone with insulin resistance or type 2 diabetes

That said, “don’t assume that eliminating sucrose entirely is always the answer,” she adds. “The study suggests that some fermentable carbs (the kind that feed good bacteria) matter for gut health.”

Dr. Cabeca says those who may find a sugar elimination diet more harmful than helpful include:

• People with disordered or restrictive eating patterns, as strict elimination can be harmful to mental health
• Athletes doing high-intensity training who may need extra carbs for performance and fuel
• People who already have poor gut health, as an abrupt elimination could further compromise it
• People with certain thyroid conditions who may need a more moderate amount of carbs

How to consume sugar in a healthier way 

Dr. Cabeca offers two key tips for consuming sugar in a way that better supports your health:

Choose the right type of sugar

If you can’t imagine beginning your mornings without the subtle sweetness in your coffee or ending the evening with sweet tea on a hot summer night, giving up sugar probably sounds like it’s not for you. But Dr. Cabeca says you don’t always have to eliminate sweetness entirely. Instead, it’s about choosing better sources.

“I recommend avoiding refined white sugar and high-fructose corn syrup entirely,” explains Dr. Cabeca. “If you need sweetness, reach for monk fruit or stevia because they don’t spike insulin and don’t feed the bad bacteria. A tiny bit of raw honey or pure maple syrup occasionally is okay, but I’m talking a teaspoon, not a tablespoon. Whole fruit is different. It comes with fiber, which slows absorption and feeds good bacteria. So a berry or an apple is not the same as juice or added sugar.”

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Find your sweet spot 

If you’re going to have sugar, it’s also important to pay attention to the amount you’re consuming. 

“Ideally, added sugar should be near zero—I’m talking less than six grams a day for women if you’re trying to rebalance hormones and health,” says Dr. Cabeca. “That’s basically none from added sources. Your carbs should come from vegetables, some whole grains if you tolerate them and occasionally fruit.”

“If you’re not in a healing phase and you’re metabolically healthy, you could go up to 25 to 30 grams a day from whole foods and maybe a little natural sweetener, but that’s the upper end,” she adds. 

Reducing your sugar intake smartly can also help combat a fatty liver. “Excess sugar, especially fructose from added sugars, is a primary driver of fatty liver disease,” explains Dr. Cabeca. “Fructose goes straight to your liver and gets converted to fat more readily than glucose does. So yes, reducing sugar absolutely helps reverse fatty liver.”

“But here’s the nuance: You can’t just eliminate sugar and eat junk,” she continues. “You need to replace it with whole foods that support your liver and your microbiome. If you cut sugar but your gut bacteria collapse because you’re not feeding them properly, your liver still doesn’t heal well. The gut-liver axis is real.” 

The bottom line on reducing your sugar intake

Better health isn’t about depriving yourself or cutting out foods you love completely. It’s about making informed choices that work for your unique body. Whether you choose to reduce sugar, swap in healthier alternatives or simply enjoy it mindfully in moderation, what matters is making the choice that’s right for you.

If you’ve replaced sugar with stevia in your morning coffee or reach for stevia-sweetened yogurt as a guilt-free snack, you’re in good company. The plant-based sweetener has made its way into thousands of products on grocery shelves. But if it sometimes leaves you bloated, queasy or craving sweets, you may be wondering: Is stevia bad for you?

The short answer, according to the experts we consulted, is no—at least for most people. The longer answer is more nuanced, especially for women in midlife who are juggling blood sugar shifts, gut sensitivities and weight changes that come with hormonal transitions. Here’s what experts want you to know about the health benefits and potential adverse effects.

What is stevia sweetener?

Stevia is a zero-calorie sweetener made from the leaves of the Stevia rebaudiana plant. It’s one of eight non-nutritive sweeteners approved by the U.S. Food and Drug Administration, and along with monk fruit, it carries the agency’s “generally recognized as safe,” or GRAS, designation, according to Lindsey Schoenfeld, MS, RDN, professional chef and co-founder at To Taste. At approved doses, regulators consider it safe.

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New compound may improve taste of sodas with artificial sugar

When it comes to sugar-free drinks and products, most of the world is split. Sodas like Diet Coke, Coke Zero, Canada Dry Zero and Pepsi Zero have a huge following. Others find diet drinks and sugar alternatives leave a weird aftertaste, and say that if they’re going to have a soda, they’d rather risk the […]

Is stevia bad for you? The benefits

For women over 50, the case for stevia is genuinely appealing. It doesn’t cause cavities, it can reduce overall calorie intake and it shows a neutral or even slightly beneficial effect on insulin response compared to other sweeteners, research in the journal Appetite found. Translation: It won’t spike your blood glucose levels, which matters more as insulin sensitivity tends to dip after menopause.

Fred Pescatore, MD, a Columbia University–trained nutrition expert, is a fan. “The benefits are that you are getting a non-nutritive sweetener that is completely natural and free of chemicals” if you use the pure extract, he says. “It does not alter blood sugar chemistry in the body, so there ought to be no weight gain nor rebound when using this product.”

That makes stevia an especially appealing choice for women managing diabetes or prediabetes, where steady glucose levels protect the heart, kidneys, nerves and eyes. Some women also report weight-loss support. Brenda Bennett, founder of Sugar-Free Mom, dropped 25 pounds after going sugar-free with the help of stevia, monk fruit and allulose.

Is stevia bad for you? The drawbacks

So is stevia bad for you in any way? It can be, depending on how much you use and what it’s blended with. Schoenfeld points out that stevia is roughly 200 to 400 times sweeter than table sugar—a level of intensity that may influence taste preferences and keep cravings for sweet foods alive even when no calories are involved.

“Stevia should be used as a tool, not a staple, or to add on top of already sweet diets,” she says. The most common side effects to know about:

• Aftertaste. Some people notice a bitter, lingering flavor. Strong companions like coffee or vanilla can help mask the flavor of this natural sweetener.
• Nausea. This tends to show up with high doses. Limit yourself to one to two servings a day.
• Gas and bloating. GI discomfort is most common when stevia is combined with sugar alcohols like erythritol or xylitol.
• Diarrhea. Blends with artificial sweeteners are the usual culprits behind this GI issue.

Women with irritable bowel syndrome (IBS) or other gut sensitivities may want to be especially cautious. Labels can also be misleading. “Manufacturers must list stevia on the ingredient list, but they are not required to indicate the amount per serving,” Schoenfeld notes. Many products with “no added sugar” or “zero calories” contain it, which makes it easy to consume more than you realize.

There’s also the brain piece. Top sugar researcher Nicole Avena, PhD, author of Sugarless, has studied how sweeteners affect cravings. Sugar substitutes, she says, “still affect the brain in a way that’s just like what happened to real sugar. And so they’re still going to stimulate that dopamine system for pleasure. They’re still going to lead you to crave sweet things.”

Her advice: use stevia as a bridge, not a destination.

How to enjoy stevia safely

To get the upside without the downside, keep these tips in mind:

• Stick to pure stevia extract rather than blends with sugar alcohols.
• Start with small servings to see how your body responds.
• Keep daily intake modest, around one to two servings.
• Read ingredient lists carefully on packaged foods.

If stevia doesn’t agree with you, you have options. Monk fruit is another plant-based, zero-calorie sweetener that some women find easier to bake with. Allulose, found naturally in figs and raisins, has been linked to lower post-meal blood glucose and even GLP-1 stimulation—the same hormone targeted by Ozempic. And whole fruits remain the simplest, most nourishing way to satisfy a sweet tooth, thanks to their fiber, vitamins and minerals.

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Is stevia bad for you? The bottom line

Stevia isn’t bad for you in the long term when used thoughtfully. Treat it as a helpful swap, not a free pass, and your sweet tooth and your health can both come out ahead.

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Has deep, restful sleep started to feel like a distant memory? So many of us notice that once we hit midlife, the easy slumber we once counted on becomes surprisingly hard to find. The reassuring news? Learning how to improve your sleep quality doesn’t require a total lifestyle overhaul. A few small, thoughtful shifts can make a big difference.

To help you get the healthy sleep you deserve, we turned to Taz Bhatia, MD, founder of the holistic health hub hol+ and author of The Hormone Shift, for her best advice for women over 50. Her message is full of hope: “There are very good options to improve sleep as we age. Just keep in mind your system may need more than one strategy to fully rest, so keep experimenting until you find what works for you.”

How to improve sleep quality

Ready to get a good night’s sleep? Here’s where to begin.

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Check in about sleep apnea

Before layering on new sleep habits, it’s worth having a conversation with your doctor, especially if something feels off. “If you snore or feel foggy all day, you could have sleep apnea,” Dr. Bhatia explains. It’s a condition in which breathing stops and starts throughout the night, pulling you out of deeper sleep and putting stress on your heart, lungs and brain.

The fix for this common sleep disorder can be simpler than you’d expect. A CPAP machine—the gold-standard treatment for sleep apnea—helps improve airflow, protects your long-term health and lets you rest soundly. 

Add more good fats to your plate

What you eat during the day has a bigger impact on nighttime rest than most of us realize, and omega-3 fatty acids are especially great for helping to improve sleep.

“Omega-3s can reduce inflammation, helping open your airways and ease achiness that disrupts sleep,” Dr. Bhatia says. She suggests aiming for a couple of servings of wild salmon each week, plus a daily sprinkle of flax or chia seeds on your oatmeal, yogurt or smoothie. Just be sure to avoid large meals close to bedtime when you can, as it can interfere with sleep.

Not a fan of fish? A high-quality fish oil supplement has been shown to help adults fall asleep faster and rest more deeply. As always, get your doctor’s okay before adding anything new.

Sip decaf matcha

If a racing mind is what’s behind your trouble sleeping, this tip is for you. Matcha—that vibrant green powdered tea—is a top source of L-theanine, an amino acid that gently encourages a sense of calm without making you feel drowsy during the day.

Try stirring matcha powder into your morning smoothie, or enjoy a low-sugar matcha latte as an afternoon treat. Dr. Bhatia’s one caveat: “Just go for decaf after noon,” so a bit of caffeine doesn’t work against your bedtime.

Give magnesium a try

Magnesium is having a well-deserved moment when it comes to improving sleep quality. “The mineral helps calm overactive nerves and relax muscles,” Dr. Bhatia notes—two effects that translate into deeper, more peaceful sleep.

Not all forms are equal, though. She recommends magnesium bisglycinate (Serenease is a brand she likes), which is highly bioavailable and gentle on the stomach. Taking it about an hour before bed can ease you into that soft, drifting-off feeling.

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The bottom line on how to improve sleep quality

Sleep shifts in midlife are common, but they aren’t something you simply have to endure. Whether it’s a medical check-in, a nutritional tweak, a calming cup of tea or a targeted supplement, real solutions truly exist.

“Everyone’s path to better rest is different,” Dr. Bhatia says. “Listen to your body, build a plan around what you respond to best—and then enjoy sweet dreams!”

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Your doctor has suggested you give statins a try to help lower your cholesterol levels, but you’re worried about the side effects like muscle pain. And you wouldn’t be alone. Roughly 34 percent of people decided against taking a statin after it was recommended by a medical professional because they feared side effects, per a study cited in US Pharmacist. But what if we told you that the muscle pain you may experience with statin drugs may not be due to the meds at all? A new study is suggesting exactly that, and we went straight to the experts to find out what it means for you. 

What are statins?

describes statins as These common medications lower the amount of cholesterol the liver produces while also lowering levels of “bad” LDL cholesterol in the body, explains Louis Lerebours, MD, family medicine physician at Freeman Recovery Center,

“The main benefit of using statins is their ability to prevent ruptures from forming within the plaques on artery walls, which can lead to a heart attack or stroke; not just simply to decrease an individual’s laboratory results,” says Dr. Lerebours. “As such, they are still among our best weapons against developing cardiovascular disease and for individuals with higher than average risks.”

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Wellness

Can You Eat Grapefruit on Statins? What Doctors Now Say May Surprise You

People who take statin drugs are doing it for a life-saving reason: to treat high cholesterol and protect their hearts. Many of those same people also reach for grapefruit, a food long associated with heart health. But when it comes to grapefruit and statins, the two do not always play well with one another. “Grapefruit […]

The link between muscle pain and statin drugs 

Statins can come with other potential side effects including fatigue, digestive issues or changes in liver enzymes, but muscle pain is the issue people worry about most, says Kardie Tobb, DO, MS, FASPC, FACC, a board‑certified preventive cardiologist and the medical director for the Cone Health HeartCare Women’s Heart Health and Cardio-Obstetrics Clinic.

“Scientists still don’t know the exact reason why statins cause muscle symptoms in some people,” explains Dr. Tobb. “Several theories exist, including that statins may affect how muscle cells produce energy or alter certain biochemical pathways within muscle tissue. However, it’s also important to recognize that muscle aches are extremely common in adults, especially as we age.”

She adds that low vitamin D, poor sleep, arthritis, viral illnesses, thyroid disorders and many other conditions can all cause symptoms similar to statin side effects.

“Statins can occasionally cause muscle disorders, but it’s helpful to understand that these exist on a spectrum,” adds Dr. Tobb. “The most common is myalgia, which simply means muscle pain without evidence of muscle injury on blood tests. Less commonly, people develop myopathy, meaning muscle weakness or muscle symptoms accompanied by evidence of muscle injury.”

New research on statin drugs and muscle pain 

In a new study in The Lancet Digital Health, University of Oxford researchers developed a risk calculator for statin-related muscle disorders called the STRATIFY-StatinMD Risk Calculator. They used health records from more than 5.6 million men over 50 and women over 60 who were eligible for statins. The calculator looked at factors like BMI, smoking status and previous muscle problems to estimate a person’s risk. They found that 99.6 percent of people in the study had a predicted 10-year risk below 10 percent of developing a serious muscle disorder. In fact, the strongest predictor of a serious muscle disorder was not statin use itself, but a previous muscle problem, which carried a 6.2 times higher risk.

“It’s reassuring that the study suggests previous muscle problems, not statin use alone, were among the strongest predictors of future serious muscle disorders,” says Dr. Tobb. “That helps put statin safety into better perspective. The model still needs validation in additional populations outside the original study before widespread implementation, but it represents a promising advance.”

What to do if you have muscle pain with statin drugs 

While new research—and our experts—confirm that statins may not be the root cause of your muscle pain, the drugs can cause a temporary increase in muscle discomfort for some adults while adjusting to the medication. If that happens, here’s what you can do: 

Talk to your doctor 

“Tell them exactly when the pain started, where it’s located and whether it began after starting the statin or increasing the dose,” recommends Dr. Tobb. “Ask: ‘Could this be statin-related, and should we do a brief trial off the medication or switch to another statin?’ This timeline is often one of the most useful clues.”

Ask if you should be tested for other causes

You may feel tempted to attribute your muscle symptoms to statins, but there could be many other causes. “Depending on your situation, your clinician may check a blood test called creatine kinase (CK), which measures muscle injury, along with tests for thyroid function, vitamin D levels or medication interactions,” says Dr. Tobb. “These tests can help determine whether the symptoms are truly related to the statin or another underlying problem.”

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On Statins or Beta-Blockers? Watch for These Heart Medication Side Effects

If you’re one of the millions of women taking medication to protect your heart, you already know how much these prescriptions can do for your health. But here’s the thing: Even the best heart medications can come with side effects that are easy to brush off or blame on something else, like aging, stress or […]

Consider trying a different statin 

Rather than giving up statin therapy altogether, consider giving another type or even a different statin dose a try. “People who develop muscle symptoms with one statin frequently tolerate another statin, a lower dose or an alternate-day dosing schedule,” explains Dr. Tobb.

Seek medical attention for severe pain

Mild muscle aches can usually be evaluated in an outpatient setting, says Dr. Tobb. “However, if you develop severe muscle pain, profound weakness, fever or dark, cola-colored urine, seek medical attention immediately, as these symptoms could signal the rare complication of rhabdomyolysis,” she adds. 

The bottom line on muscle pain with statin drugs 

An important part of finding the right medication to lower high cholesterol is doing your research, and that also means understanding the potential side effects. But this new research offers reassuring news. So before writing off the meds, talk to your doctor about your concerns and know that if you do experience discomfort, you have several tools at your disposal to help you feel your best again.

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We all want that little sweet treat. And sometimes the excuse of going out for an iced coffee when you’re sweating under a heat dome is just the treat you need—unless you’re also trying to cut back on sugar, whether you’re in a calorie deficit or watching your blood sugar. To me, an iced coffee isn’t an iced coffee without something sweet in it. But when TikTok has you piling on pump after pump of sugary syrup with its plethora of bespoke iced coffee orders, keeping refined sugar intake in check can feel like a losing battle.

I’ve tried everything: stevia (aftertaste), regular sugar (crash, plus it goes grainy at the bottom of a cold drink), sugar-free syrups (artificial tasting). Then a friend handed me a cute, tiny pouch that fit right in my palm—and promised me it would fit right into my iced coffee routine, too.

Enter POCA—a new zero-calorie coffee syrup made with allulose, monk fruit and chicory root fiber that promises to keep blood sugar spikes at bay. But does it actually live up to the healthier promise? And perhaps more importantly, does it taste good?

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The POCA taste test

POCA zero-sugar syrups are made with a plant-based blend of organic allulose, water, chicory root fiber (inulin) and monk fruit extract. Depending on the flavor, they also include natural flavors and botanical extracts (like spirulina for color), with zero sugar alcohols. 

The chicory root provides a 3-gram gut-friendly fiber boost per serving, which helps prevent the blood sugar crashes associated with traditional cane sugar syrups. It’s designed for sweetening coffee, matcha and more—it can even be used in baked goods (more on that below).

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It looks great, too: It comes in a cute, colorful single-serve liquid pouch that’s giving more lip oil than sugar packet. Squeeze it into your drink and stir—or don’t, because it dissolves that easily.

Flavors include pistachio, vanilla and caramel, with my personal favorite being the pistachio, which tastes more marzipan than nut—it has that princess cake quality that’s easy to love. POCA has also debuted a limited-time Crush Drop featuring Cinnamon Hearts and Strawberry Shortcake before, with new flavors in the pipeline.

Founder Hilary Coles is already excited about what’s coming next. “When you think of pistachio, ube, pandan—flavors that are much more part of the vocabulary we have today—I think there’s just so much more storytelling we can do,” she says. “As we spoke to more people, it really brought out nostalgia and identity.”

Beyond drinks, Coles uses POCA in chia pudding in place of maple syrup, in French toast batter and in banana bread—baked at a lower temp (325°F instead of 375°F to account for how allulose behaves under heat). It also works beautifully stirred into Greek yogurt or blended in a Ninja Creami.

Unlike powders, it goes in clean and clear. No graininess at the bottom of the cup. And while monk fruit can occasionally register in the finish for those who are sensitive to it, POCA somehow manages to sidestep that—it just tastes good.

But is it actually healthier?

It’s no coincidence this sweetener comes from Coles, a co-founder of Hims & Hers. Taste was clearly the priority—but health was always part of the brief. “Our generation sees health as all the decisions you make,” she says. “What shampoo? How did I sleep? What did I have for breakfast? It all contributes—and you’re already having coffee. How do you make that decision healthier and still enjoyable?”

Getting the taste right was equally non-negotiable. “All the better-for-you products have sugar alcohols in them, and you’d try them and then bloat and be uncomfortable for the rest of the day,” Coles adds. “And I really can’t stand stevia—it has that aftertaste.”

But how do the ingredients actually stack up? We asked a dietitian.

Allulose (the main sweetener)

Allulose is a rare sugar that behaves like sugar but isn’t fully absorbed by the body, so it clocks in at a fraction of the calories and doesn’t show up as “added sugar” on the label. 

“Clinical trials and meta-analyses suggest allulose can reduce postprandial glucose responses, and some studies also show lower insulin responses when allulose replaces or is consumed with sugar,” says Johannah Katz, RD, a dietitian at Kaffico coffee. “Allulose is a useful option to replace glycemic sugars, but certainly not a treatment for diabetes or a free pass to ignore the rest of the diet.”

Monk fruit (the sweetness booster)

Monk fruit is a high-intensity natural sweetener used in tiny amounts to close the sweetness gap left by allulose. It has no blood sugar impact per the FDA—though some people do detect an aftertaste at higher concentrations, which is why POCA uses it sparingly. “Monk fruit can taste fruitier than stevia, but taste is the biggest practical difference,” says Katz. “Both are useful for reducing added sugar without raising blood sugar levels.”

Chicory root fiber (the surprise addition)

This is the ingredient most people don’t expect—and the one that makes POCA more than just a sweetener swap. Chicory root inulin is a prebiotic fiber that feeds the good bacteria in your gut. “Chicory root inulin is a type of soluble, fermentable prebiotic fiber. ‘Prebiotic’ means it is used by beneficial gut bacteria, which can lead to production of short-chain fatty acids and changes in the gut microbiome,” says Katz. “Inulin may be especially useful for people who don’t get enough fiber, people with low stool frequency or people trying to improve overall gut health.”

One caveat worth noting if you’re trying to fibermaxx: A coffee sweetener isn’t a substitute for a fiber-rich diet. “I would not overpromise that a small amount of fiber in a coffee sweetener will ‘cancel out’ a high-sugar meal,” says Katz. “It may help reduce added sugar and add some fiber, but the full meal still matters most.”

For Coles, fiber was a key priority when she designed the product. “As I looked at Greek yogurt, cottage cheese, protein powder—there’s no fiber,” she says. “A quarter of the added sugar in our diets comes from sweetened drinks. We hope we can save people 25 grams of sugar in their day.”

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Chicory Root Benefits for Weight Loss Helped 1 Woman Lost 206 Pounds

One woman lost 200 pounds!

The verdict: Is POCA a smarter swap?

POCA may taste pretty magical—I now carry it everywhere and pass it along to friends at brunch. But it isn’t a silver bullet. It won’t undo a bad diet or replace eating actual fiber-rich food. As daily swaps go, though, it’s a genuinely smart one: The allulose has real evidence behind it, the monk fruit doesn’t hit weirdly (mostly) and the chicory root adds something most of our diets are sorely missing.

“For most healthy adults, reasonable daily use of allulose or monk fruit appears to be acceptable, given the data we have,” says Katz. “People with IBS, sensitive GI tracts or those prone to bloating may want to go slowly with any sweetener that contains added fibers.”

If you’re already drinking sweetened coffee every day, this is a low-effort, well-formulated upgrade. Start with Pistachio.

Where to get it

POCA is available at pickpoca.com. A box of 10 single-serve pouches starts at $19—that’s $1.90 per pouch, which is cheaper than the upcharge for a sugar-free syrup at many coffee shops—so in my purse, a POCA pouch will stay!

High cholesterol drives the leading cause of death in the world, and the foods on your plate may matter more than you think. The American Heart Association has pushed back on parts of the new 2025-2030 Dietary Guidelines for Americans, warning that recommendations around red meat and salt seasoning could lead consumers to exceed safe limits for saturated fat and sodium.

Cardiologists say cutting six common foods can move your numbers in the right direction. Here is what doctors and dietitians want you to know.

Why high cholesterol matters right now

When cholesterol builds up along artery walls, it forms plaque that can trigger heart attacks and strokes. Romit Bhattacharya, MD, a Mass General Brigham cardiologist, urges patients to keep saturated fat below 10% of daily calories. “High-fat dairy is for growing calves,” he said. “It’s for growing infants who need cholesterol and fat in their diet to build their brains, their nerves, their bodies.”

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The American Heart Association said it encourages low-fat and fat-free dairy and urges consumers to prioritize plant-based proteins, seafood and lean meats while limiting red meat, butter, lard and tallow, which the group links to increased cardiovascular risk.

The 6 worst foods for high cholesterol

Red meat. Steak, ribs, ground beef and pork chops tend to be high in saturated fat. “Eating red and processed meats regularly may raise LDL and apoB cholesterol, the types that form plaque, impacting overall heart health,” dietitian Michelle Routhenstein told EatingWell. Leaner cuts like sirloin, tenderloin and 90% lean ground beef are better options.

Processed meats. Bacon, salami and sausage stack saturated fat on top of sodium and nitrite preservatives. The Physicians Committee for Responsible Medicine notes that the saturated fat in processed meat raises LDL cholesterol, while the salt used as a preservative increases the risk of high blood pressure.

Fried foods. Reused frying oil can lose unsaturated fat and develop trans fats. “Foods that have taken a dip in the deep fryer, like chicken wings, mozzarella sticks, and onion rings are among the worst when it comes to cholesterol,” Harvard Health warns. The fix? An air fryer with a little olive oil, or baking at high heat until food turns golden brown.

Baked goods. Pastries, pies, biscuits and cakes pack saturated fat from butter or palm oil. The British Heart Foundation says choosing pies with only a top crust can cut saturated fat by 40%. Dietitian Julia Zumpano told Cleveland Clinic that most store-bought desserts are loaded with processed sugars, saturated fat and sometimes trans fats like vegetable shortening.

Fast food. Bacon cheeseburgers, fried chicken sandwiches and breakfast sandwiches pile sodium and simple carbs onto saturated fat. “If people are regularly eating fast food or food from places like gas stations or having a lot of soda or pop in their diet, that’s where I usually start,” Jeremy Van’t Hof, MD, a preventive cardiologist with M Health Fairview, said. He recommends keeping daily sodium under 2,000 mg.

Refined carbs. White bread, sugary cereals, crackers and pizza can prompt the liver to make extra LDL cholesterol while lowering HDL. “Simple sugars like white bread can actually prompt our livers to produce more LDL cholesterol and may also lower the amounts of HDL cholesterol in our blood,” dietitian Gabrielle Gambino told The Healthy. NKH Health advises eating these foods in small to moderate portions.

How to lower high cholesterol through diet

Bhattacharya keeps the advice simple. “Plants basically don’t make cholesterol,” he said. “So, if you’re worried about cholesterol, eating plants is going to help. And among plants, high fiber content is important. It cleans out your gut, it allows you to detoxify, it feeds your gut microbiome in a healthy way, and it can help prevent cholesterol from absorbing into your bloodstream.”

The stakes are real. “Heart attack and stroke are the most common problems caused by a very high cholesterol level,” Bhattacharya said. “When we think about the ways that we can prevent cardiovascular disease, which is the number-one cause of death in the world, controlling your cholesterol and blood pressure are key.”

Summer days at the beach, pool or in the garden can lead to accidental sunburn if we’re not careful, which may increase the odds of several common types of skin cancer (including basal cell carcinoma and squamous cell carcinoma) down the line. “Protecting the skin from sun damage is important because UV radiation is the most significant and modifiable environmental risk factor for developing skin cancer,” says Michael Christopher, MD, board-certified dermatologist. When it comes to skin cancer prevention, we’re sharing the strategies that really work.

4 skin cancer prevention tips experts swear by

We know you know this, but it bears repeating: Avoiding indoor tanning beds and regularly applying sunscreen (even on cloudy days) are two crucial steps that should be part of everyone’s skin cancer prevention routine. Aside from those smart moves, there are other ways to help protect against excess sun exposure: 

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Eat red fruits and veggies

Red foods such as tomatoes, watermelon and peppers contain a nutrient called lycopene, which studies have found helps protect skin from UV-ray damage. Dr. Christopher says eating these foods can’t replace sunscreen, of course, but their antioxidant properties can be beneficial to skin. “UV radiation creates oxidative stress in the skin, and some antioxidants may reduce UV-related damage,” he explains. (Bonus: Check out how lycopene supports weight loss.)

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Wear sunscreen—even under clothing

Regular clothing only offers minimal protection against the sun’s rays, and the UPF in sun shirts may lose effectiveness after repeated washing. That’s why it’s important to wear sunscreen even under clothing. Two sunscreen options we like: Peach & Lily Sun Cover Mineral Sunscreen is a great option for your face—it fights oxidative stress and inflammation—while Vacation Classic Whip Glow SPF 30 gives your body a radiant shimmer.

Also smart: Choose more protective fabric when you’ll be spending a lot of time outdoors. “A thin white cotton shirt (bleached cotton) allows significantly more UV radiation to reach the skin than an unbleached cotton shirt, which contains natural components that provide UV protection such as pectin, pigment, wax and lignin,” Dr. Christopher points out. Synthetic materials such as polyester and darker colors also provide more protection and aid in skin cancer prevention.

Avoid sneaky sun damage

Dr. Christopher says it’s important to wear sunscreen every day to avoid unintentional damage while driving, getting the mail or walking the dog. “I see patients who get sunburned not because they spent the day at the beach, but because they were outside longer than expected,” he says. 

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Treat bad burns

Applying topical fluorouracil (a prescription medication) to badly sun-damaged skin helps keep burns from advancing into something more serious. “Numerous studies have shown its efficacy at reducing actinic keratosis (precancerous growths), as well as reducing the formation of squamous cell carcinoma in the treatment areas,” Dr. Christopher says. Studies show applying this prescription treatment option to damaged skin for up to four weeks delivers the benefit. 

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For some, the best part of the day is crawling into soft sheets, putting on cozy pajamas and letting our stress wash away. For others with sleep apnea, slumber doesn’t always feel so restorative. Between waking up gasping for air, snoring that disturbs your partner and waking up with a dry mouth, getting a good night’s rest can feel impossible. So it’s no surprise so many of us are wondering: Can sleep apnea be cured? And could it be possible to ditch your continuous positive airway pressure (CPAP) device for good? A leading neurologist reveals the surprisingly hopeful news. 

What is sleep apnea?

“Sleep apnea is a disorder in which breathing repeatedly becomes very shallow or stops during sleep,” says Rab Nawaz, MD, a board-certified neurologist. “These pauses can lower oxygen levels, fragment sleep and leave people tired even after spending enough time in bed.”

Dr. Nawaz explains that obstructive sleep apnea (OSA), the most common type, happens when the upper airway repeatedly narrows or collapses, while central sleep apnea, which is less common, occurs when the brain temporarily fails to send the normal signals that trigger breathing.

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OSA often develops when a person’s airway is already more likely to narrow and the muscles around it relax during sleep. Dr. Nawaz says factors that can raise the risk of the condition include having a small jaw, carrying excess weight or having enlarged tonsils. Central sleep apnea, on the other hand, can be linked to factors such as heart failure, neurological conditions or opioid medications.

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Can sleep apnea be cured?

Now the answer to the big question you’ve been waiting for: Can sleep apnea be cured? In short, yes, but it depends on your unique condition and the treatment options you pursue. 

Per Harvard Health, dropping about 10 percent of your weight may help reduce how often sleep apnea occurs, and for some people, losing enough weight may even cure the condition.

“Weight loss is one of the most important treatments for obstructive sleep apnea in people with overweight or obesity, and some people do reach remission after substantial, sustained weight loss,” confirms Dr. Nawaz. However, while he agrees some cases of sleep apnea can go into remission with treatments like weight loss, he cautions against using the word “cured.”

“Obstructive sleep apnea may resolve when a reversible cause is corrected, such as substantial weight loss in an appropriate patient, removal of enlarged tonsils or adenoids or selected airway surgery,” says Dr. Nawaz. Still, he cautions that sleep apnea can return with hormonal changes, airway narrowing, weight gain or aging.

How to ‘cure’ sleep apnea 

CPAP therapy is still considered gold-standard, first-line treatment for sleep apnea. That said, it manages the conditions but doesn’t reverse it. To help put your sleep apnea into remission, consider these doctor-backed tips:

Address your trigger

Beyond weight loss, if your sleep apnea is due to a reversible cause such as high altitude or even opioid use, treating the trigger could help lessen or even resolve your sleep apnea, says Dr. Nawaz. 

Consider surgical procedures 

A more permanent treatment for sleep apnea like surgery could help if you’re a good fit. “Procedures such as maxillomandibular advancement move the jaws forward and enlarge the space behind the tongue and soft palate,” explains Dr. Nawaz. “In carefully selected adults, this can substantially reduce apnea and may normalize breathing during sleep. It is major surgery, so the decision requires specialist evaluation.”

Treat your tonsils 

Dr. Nawaz says enlarged tonsils and adenoids (patches of lymphatic tissue) can sometimes block the airway during sleep. “Removing them creates more room for airflow and can resolve obstructive sleep apnea when enlarged tissue is the main problem,” he adds.

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How to tell if your sleep apnea is in remission

If you decide to take the plunge with one of the above methods, your next question will likely be: How do I know my sleep apnea is in remission? Dr. Nawaz shares four signs your treatment may be working: 

1. A normal sleep study. Feeling better isn’t enough to confirm remission, but a repeat sleep study can provide the proof, says Dr. Nawaz.
2. No longer pausing, choking or gasping while sleeping. If a partner no longer notices those interruptions during the night, it could be a sign your sleep apnea has improved, Dr. Nawaz adds. 
3. You feel better during the day. Feeling less sleepy, having fewer morning headaches, concentrating better and waking up refreshed are all encouraging signs, he says.
4. Your improvement stays stable. If your symptoms don’t return and you don’t develop new risk factors, such as regaining weight or experiencing another major health change, it may be a sign your sleep apnea remains in remission, Dr. Nawaz explains. Even then, he says sleep apnea can return, so ongoing follow-up is important.

Can sleep apnea be cured? The bottom line 

While sleep apnea can feel overwhelming, remission is possible. Whether through weight loss, treating underlying conditions or surgical options, you have more control over your sleep apnea than you might think. Talk to your doctor about which approach might work best for you.

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Esther Gokhale couldn’t sleep. She couldn’t carry her baby. All because of excruciating back pain. “It felt like I had an ice pick in my bum with radiating pain all the way to my toes. It was just miserable,” she recalls. She tried everything: chiropractic care, massage, acupuncture and even surgery, but nothing helped. What she discovered on her quest for relief is now helping thousands escape chronic back pain, even when every other treatment has failed. It’s called the Gokhale Method (pronounced GO-clay), and 86 percent of people who try it report real relief from even stubborn back pain in under 60 seconds. Here’s how this simple, virtually free posture technique is changing lives—and how you can use it starting today.

Why so many of us struggle with back pain

Up to 85 percent of people will suffer from back pain in their lifetime. And a landmark study in the Annals of the Rheumatic Diseases found that back pain causes more disability worldwide than any other condition—ranking highest among 291 conditions.

One big reason driving all that pain: We’ve gotten away from our ancestral, healthy posture, says Gokhale, who studied biochemistry at Harvard and Princeton before developing the Gokhale Method. When we’re born and during our toddler years, we display a natural posture or what she calls a “J spine,” where our back is straight with just a little curve at the bottom. “It’s called a behind for a reason—it should be behind you,” she quips.

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But as we grow older, we slouch at desks, slump on soft couches and hunch over phones. Gradually, our natural J-spine shifts into an S-curve or C-shape. All that curving compresses our spinal discs and nerves, causing pain and problems.

How the Gokhale Method can end back pain in seconds

After studying in France and conducting research in Brazil, India and Portugal, Gokhale found a way to correct her back pain and the pain of others. Now she is the author of 8 Steps to a Pain-Free Back. And she earned the nickname the “Posture Guru of Silicon Valley.” She shares, “I did a good job in changing the shape of my spine, and this is what we do for all of our students. This is doable for everybody!”

Entire populations in tribal regions of the world are “operating without all this back pain,” she notes. We just need to re-learn to live in our natural J-spine state. “That’s why it works so quickly, because we’re not teaching something random.”

Your step-by-step guide to the Gokhale Method for back pain

Gokhale has several easy tricks for lying, walking, sitting and standing that can help with back pain, all part of the philosophy of improving everyday movement habits. Here’s one tweak to try today. The key here is to lengthen and flatten the spine (so it is more like a J, not an S.)

Step 1: Securely attach a Gokhale StretchSit cushion (with its friction nubs out) on the back of your chair, or fold up a towel and arrange it lengthwise against the back of your chair. The cushion should provide a firm vertical hold and a little gentle traction, Gokhale says.

Step 2: Sit with your bottom far back in the chair. Pivot your rib cage slightly forward—about an inch, like starting an ab-crunch exercise—to create space between your back and the cushion.

Step 3: In this slightly tilted forward posture, lengthen the spine by gently reaching the crown of your head toward the ceiling, as if a string is pulling you upward.

Step 4: While lengthened, lean back against the cushion to “hook” your back so you sit taller than usual. “This will elongate any sway you have in your spine,” she explains. (Watch this YouTube video for additional guidance.)

That’s it. You can sit comfortably in this tall posture knowing you’re not creating harmful curve and compression in your spine. “We call it the inner corset.” She adds, “Think party balloon: You’re slenderizing your abdomen so that it becomes a little elongated, and in that process, you’re decompressing your discs, your nerves.”

The life changing results people are seeing

“For many people, this gives instantaneous relief,” says Gokhale. “Little tweaks give big results.”

According to surveys conducted on students of the Gokhale Method, “86 percent of them report increased functionality, which is a figure you just don’t see in the back pain world,” she adds. What’s more, the Gokhale Method is the subject of a Stanford University research study right now under orthopedist Andrew Smuck, MD.

Stanford neurosurgeon John R. Adler, MD, shares this testimonial: “Every year tens of thousands of patients undergo major back surgery without any benefits. By using Esther Gokhale’s novel techniques, many of these patients can avoid such needless and expensive medical procedures, and quickly return to a pain-free life.”

The Gokhale Method also has some high profile fans, including tennis superstar Billie Jean King and music legend Joan Baez, who has been able to continue touring in her 70s without pain.

The Gokhale Method restores hope for back pain sufferers

“The biggest population of back pain sufferers are those who have given up hope. They’ve tried this, they’ve tried that. They’ve been through this emotional roller coaster of hoping and having their hopes dashed, so they’re not even looking [for answers] anymore,” Gokhale says. People with chronic back pain, failed surgeries, even scoliosis have been helped by this method. “It’s so enjoyable to watch them when they get the first glimmer of hope, and then when they get their first results. And then they are wondering why they never heard about this before, because this has been the solution for them.”

Two back pain myths—busted

Back pain doesn’t have to be inevitable with age: “We just assume disc degeneration is a normal part of aging,” Gokhale says. But that doesn’t have to be the case. Landmark research in Acta Orthopaedica shows that spinal disc heights don’t naturally decrease with age.

You don’t have to suffer back pain if you sit all day: You’ve probably heard that “sitting is the new smoking,” meaning bad for your health. But Gokhale says, “People who sit to earn a living at computers at desks actually do better [with back pain] than the alternative: manual labor. I’m going to invite you to a more optimistic view. Sitting is not only not the new smoking, but can actually heal you.”

Bonus health benefits of improved posture

It’s not just about relieving back pain. Research out of New Zealand shows there are profound health benefits that come from improved, upright posture including:

• Reduced anxiety
• Reduced depression
• Less fatigue
• Less stress

Bottom line: Trying this sit-stretch technique from The Gokhale Method can “reawaken hope” in people suffering from back pain, even after other methods—including surgery and physical therapy—have failed.