Is There A Wrong Time To Exercise?

No matter when you workout, you're doing good for your body. But one time of day comes with a downside worth considering.

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Together With

Welcome to the positive corner of the internet. Every weekday, we make sense of the confusing world of wellness by analyzing the headlines, simplifying the latest research, and offering quick tips designed to make you healthier in less than 5 minutes. If you were forwarded this message, you can get the free daily email here.

Today’s Health Upgrade

The wrong time to exercise?
Abundance, not restriction
The antibody that accelerates aging
Boost longevity by 12 to 14 years

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Fitness
The Wrong Time To Exercise?

The best time to work out is the time that allows you to show up and put in the effort consistently.

However, some times of day have more potential downsides than others.

Research suggests that the later you exercise at night, the more you risk sacrificing quality sleep — depending on the type of exercise you perform.

Scientists analyzed data from thousands of participants wearing accelerometers, tracking their physical activity and sleep patterns. This allowed them to evaluate how exercise at different times of the day influenced various aspects of sleep, such as duration, quality, and onset (how quickly you fall asleep).

While there’s no “bad” time to exercise, researchers found that high-intensity workouts within a few hours of sleep could damage your recovery more than you want.

If you exercise at night and don’t have trouble sleeping, then there’s no need to change anything. But if rest is an issue, the researchers found that:

Morning and afternoon workouts enhance sleep quality and duration, with participants falling asleep faster and staying asleep longer.
Moderate activity in the evening showed no negative impact on sleep and even helped improve it for some.
High-intensity workouts within two hours of bedtime disrupted sleep for many participants, leading to longer sleep onset times and fragmented sleep.

While exercise can enhance your sleep quality, intense workouts right before bed may activate your nervous system and make it harder to wind down. So, if rest is an issue, do your best to make sure your workout ends at least 1 to 2 hours before you sleep, or try to do your most intense workouts earlier in the day.

Together With Sweetgreen
The Secret to Sticking With Your Goals: Abundance, Not Restriction

Here’s something you won’t hear every January: maybe it’s time to skip the diet.

When you look at the science of behavioral change, diets are built to fail. They demand perfection, impose restrictions, and focus on what you can’t have. It’s a scarcity mindset that sets you up for burnout and frustration.

To stick to a good plan, you need abundance. Focus on what you can add to your life—flavors, nutrients, and joy. That’s how you build habits that last.

If you want to feel good, start with the foods you eat. That’s why we love the new high protein menu at Sweetgreen, which feature high-protein options made from scratch with real, whole ingredients.

If making time for home-cooked meals is a struggle, Sweetgreen is here to give you all the nutritional benefits of a healthy home-cooked meal without the stress or hassle.

When most people hear “fast food,” they think of greasy drive-thru meals that leave them feeling sluggish. Sweetgreen flips that script and is redefining fast food by offering protein-packed customizable meals filled with flavor and nutrients. It’s the only place where indulgence feels good, giving you the freedom to enjoy food without the guilt.

Every ingredient on Sweetgreen’s menu is thoughtfully sourced for quality and care. Their proteins, veggies, and grains are cooked in olive oil or avocado oil—not seed oils—ensuring the best flavor. Whether you’re craving the warm comfort of roasted sweet potatoes or the bold kick of hot honey chicken, you can build a meal that fits your goals and your taste buds.

Want high protein? Swap in or double up on grass-fed steak, blackened chicken, roasted chicken, salmon, or roasted tofu. Craving crunch? Toss in roasted almonds or a crispy green base. Need fuel to crush your day? Customize with quinoa or wild rice for sustained energy.

Sweetgreen makes eating well simple, satisfying, and even exciting. This January, ditch the extremes and embrace a plan celebrating food and your health. Start redefining what fast food—and healthy living—can mean, one delicious bite at a time.

Ready to indulge boldly? Find your Sweetgreen today.

On Our Radar
The Antibody That Accelerates Aging

What if the same antibody that protects you from infections also speeds up aging?

New research suggests Immunoglobulin G (IgG) — a common antibody vital for immune defense — may play a dual role in your health that might shape anti-aging treatment.

Researchers examined nine tissues from male mice at different life stages, including the brain, heart, lungs, liver, and spleen, to understand how aging impacts tissue integrity. Typically, IgG is a good thing because it helps you fight off infection. But the new study found something else.

Too much IgG triggered cellular senescence and chronic inflammation, which is a sign of aging and disease.

But this wasn’t just an animal study — the scientists also studied human cells collected from surgery or deceased individuals. They found that IgG levels also appear to increase with aging.

This research highlights a previously unknown mechanism linking immune function and aging. While IgG is essential for protecting against pathogens, its excessive buildup with age can harm tissue health.

Understanding and managing this dual role may unlock new ways to target these antibodies to combat age-related inflammation and degeneration, improve tissue health, and slow the aging process.

Longevity
How To Boost Your Lifespan By 12 to 14 Years

Consider this your reminder: Instead of setting many health goals, narrowing your focus to a few actions and being consistent is more likely to lead to impressive transformations.

Because the science is clear: the most impressive results come from the most boring behaviors.

If you’re unsure where to spend your time improving your health, there’s no better place to start than this list.