Riley Gaines shares 5 wellness tips she swears by as a new mom: 'Really powerful'

Riley Gaines, host of her podcast "The Riley Gaines Show," discussed in a recent episode how to make room for wellness even during life changes, and offered advice for others trying to stick to a routine.

"I don't see anything wrong with wanting to achieve the healthiest version of yourself no matter what stage of life you're in," said the former NCAA Division I swimmer, who gave birth to her first baby in September 2025.

Below are Gaines' top five tips for staying healthy as a new mom.

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Focusing on health in the first 60 minutes after waking up helps ensure that your health doesn't get pushed to the bottom of the to-do list, according to Gaines.

Even with her background as a competitive swimmer, "there's just always something that needs to be done or there's something that somebody needs from you," she said.

Carving out an early-morning window of time helps with building a mental edge before the world begins making demands, according to Gaines.

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"I love the concept of already doing so many things, so many hard things, before most people even hit snooze on their alarm clock," she said.

To make this sustainable, Gaines suggests a simple preparation: laying out your gear the night before. "That way, in the morning when you wake up, all you have to do is throw it on."

Many people struggle with the natural loss of muscle mass and energy as they age. Gaines said her approach to nutrition isn't about dieting in the traditional sense, but about providing the body with the "brick and mortar" it needs to stay durable.

She was quick to bust the common myth that high protein leads to an unwanted bulky appearance.

"It's not true, myth busted. It will keep you lean, you will feel fuller for longer."

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Gaines' rule of thumb is to aim for 1 gram of protein per pound of body weight.

"If you don't have enough protein, then your body cannot effectively repair the tiny tears that happen during strength training, which is the good kind of damage that leads to stronger, more lean muscles," she said.

Gaines advocates for building a strong core through any movement, even during ordinary day-to-day activities.

"Every single time my car stops at a red light, I engage my core ... I contract and flex my abs," she said in the episode. "It's almost like you're training your muscles to contract without having to do the crunches or the planks or the sit ups."

Fitness is significantly harder when done in a vacuum, Gaines shared, noting that solo motivation "fades really, really fast," especially when life gets busy or energy is low.

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She recommends finding an accountability partner, such as a spouse, friend, or family member, who can celebrate your wins and check in on your progress. 

"Find something or someone or some way to keep you accountable," Gaines advised, noting that her family frequently works out together.

"Without consistency, you're just repeatedly starting over," Gaines warned.

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"How many times have you guys said, '[the] diet starts Monday,' and maybe you make it to Wednesday, and then you're back ... You're really not doing anything, actually. You're confusing your body."

By showing up when you don't want to, you stop negotiating with yourself, she said.

"It's consistency that builds discipline, which turns into confidence," Gaines added. "You stop negotiating with yourself and start identifying as someone who follows through."

"That identity shift is really powerful, and it carries into every area of life."

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Common sweetener may trigger fat buildup in ways experts didn’t expect

"Drinking your calories" is typically discouraged where weight loss is concerned, as sweeteners in soda, coffees and other beverages are known obesity drivers.

A new review by researchers at the University of Colorado Anschutz suggests that fructose alone may drive metabolic disease via sugar consumption.

The study, published in Nature Metabolism, took a closer look at the role of certain sweeteners, like table sugar and high-fructose corn syrup, in obesity and metabolic disease. Both types contain glucose and fructose.

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Glucose ingestion may lead to obesity by stimulating insulin secretion, but fructose has "unique metabolic effects that promote triglyceride synthesis and fat accumulation," according to the study authors.

Triglyceride synthesis is the process by which the body builds triglycerides, the main form of stored fat.

"Under modern conditions of overnutrition, chronic excess fructose drives features of metabolic syndrome," the authors wrote. "Emerging evidence further links fructose to cancer and dementia." (In this context, "overnutrition" means the body is consistently getting more calories and nutrients than it needs.)

In a university press release, lead study author Richard Johnson, MD, professor at the University of Colorado Anschutz, confirmed that "fructose is not just another calorie."

"It acts as a metabolic signal that promotes fat production and storage in ways that differ fundamentally from glucose," he wrote.

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The report suggests that fructose may contribute to disease because it skips important steps in how the body processes energy. This can lead to more fat production, lower cellular energy, and the buildup of a compound associated with metabolic dysfunction.

"Over time, these effects may contribute to metabolic syndrome, a cluster of conditions that includes obesity, insulin resistance and cardiovascular risk," the researchers confirmed.

The authors added that fructose can also be produced internally from glucose, which suggests that its role in disease may be bigger than previously assumed.

"This review highlights fructose as a central player in metabolic health," Johnson commented. "Understanding its unique biological effects is critical for developing more effective strategies to prevent and treat metabolic disease."

As this research is a review, it only interprets existing evidence instead of proving a new result, posing a limitation to the findings.

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In an interview with Fox News Digital, certified holistic nutritionist Robin DeCicco shared that fructose is processed differently than other sugars, as it is mostly pushed through the liver, placing more of a burden on the organ.

"Unlike glucose, fructose metabolism … [can] make the liver turn the sugar into fat more easily, which is why the study said that it can lead to triglyceride regeneration," said the New York City-based expert. "Triglycerides are fat deposits in the arteries."

Another reason fructose may contribute to insulin resistance, blood sugar spikes and diabetes is that increased fat buildup in the body can interfere with insulin signaling, according to the nutritionist.

"Your pancreas doesn't know how to keep up with the signaling of insulin, so it has to produce more and more insulin, and that's what turns into diabetes," she said.

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DeCicco noted that fructose can be found in processed sugars, as well as natural foods like fruits and vegetables. The healthy qualities of whole foods — like high-fiber apples or asparagus — help promote fullness and are less likely to spike blood sugar.

Some natural sweeteners, like stevia and monk fruit, do not contain fructose. These may serve as better alternatives for people keeping a close eye on their metabolic health, such as those with diabetes or obesity.

Sweetening recipes with natural sugar byproducts, like apple sauce or apple juice, is another healthy alternative, DeCicco noted.

"Yes, there's fructose because it is derived from apples, but you're also getting antioxidants, vitamins, minerals and fiber," she said.

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Maple syrup also has less fructose than honey, DeCicco added, and rice malt and glucose syrup have zero fructose.

"I'm not saying someone should go out of their way to use those, but if they already have a bad liver, if they're overweight, if they're diabetic … and if they need to bake or have something sweet, I would use one of those alternatives," she said.

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Highly contagious stomach bug spreads fast, hitting certain patients hardest

A highly contagious digestive virus is surging across the U.S., experts warn.

Rotavirus, a double-stranded RNA virus, causes acute gastroenteritis — inflammation of the stomach and intestines — which can lead to severe diarrhea, vomiting, fever and stomach pain.

The virus primarily affects infants and young children, but there have also been outbreaks in elderly populations, such as nursing homes.

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Data from the Centers for Disease Control and Prevention shows that in the week ending April 4, out of 2,329 rotavirus tests, 7.3% were positive for the infection. Last year’s highest infection rate was 6.77% as of the week ending April 19.

"We’re seeing a lot of rotavirus in the wastewater right now," Dr. Marc Siegel, Fox News senior medical analyst, confirmed to Fox News Digital. "Testing for rotavirus is way down, but the percentage of positive tests is up."

While the virus typically peaks in the spring, it is not currently slowing down, he noted.

Patricia Pinto-Garcia, MD, a medical editor at GoodRx who is based in California, said there are several possible reasons for the rotavirus spike.

"Vaccine rates are down overall among young children, as they decreased during COVID," she told Fox News Digital. "This means there’s a growing number of infants and young children who are vulnerable to infection."

The rotavirus vaccine series must be completed by the time a child is 8 months old, she noted.

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As a result of the declining vaccinations, herd immunity isn’t protecting vulnerable children, according to Pinto-Garcia. "Children who haven’t finished the vaccine series yet, are too young to get vaccinated, or can’t get the vaccine due to medical illness are more likely to get exposed to the illness because other children aren't vaccinated," she said.

Siegel noted that before the vaccine became available, rotavirus resulted in 55,000 to 70,000 in the U.S. per year.

"I am concerned that the vaccination rate has been declining over the past seven years and is continuing to decline in the current climate of vaccine skepticism," he said.

Surveillance methods are also much better than they used to be, Pinto-Garcia noted, which means public health experts are able to pick up and track cases better than ever before.

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"But we see that rotavirus-related healthcare visits are also up, so improved detection is not the only reason we are seeing this spike," she said.

The COVID pandemic also disrupted the pattern of infections, according to Pinto-Garcia, so it’s "tricky" to compare the current levels against older cycles.

"It’s possible that what we are seeing is still some post-pandemic rebound, but it’s unlikely that this year’s pattern is fully explained by just this factor," she added.

Dr. Zachary Hoy, a pediatric infectious disease specialist at Pediatrix Medical Group based in Nashville, Tennessee, often sees young patients with rotavirus.

"Rotavirus is spread via the fecal-oral route, meaning that a person comes into contact with virus droplets from contact with other children or adults, or from contact with objects such as toys that have been contaminated with the virus from someone who is sick," he told Fox News Digital. "This can lead to outbreaks, especially at schools where many young children share the same toys."

Rotavirus is associated with many dehydration cases in the hospital due to the degree of diarrhea, according to Hoy.

In some severe cases, the virus can lead to seizures due to electrolyte imbalances from dehydration and loss of electrolytes in the stool.

"Younger children do not have the reserves that older children and adults have, so they can become more dehydrated quicker and develop more severe electrolyte imbalances, leading to more severe infections," Hoy said.

"Patients with problems with their immune systems or on medications that can decrease their immune systems can have more severe and prolonged infections, too."

Because rotavirus is a viral infection, antibiotics are not effective against it. There is no specific antiviral treatment for the condition, with doctors typically recommending supportive care.

"The mainstay of treatment is hospitalization for rehydration via intravenous (IV) fluids," Hoy told Fox News Digital. "Sometimes it can take up to two to three days of IV fluids to help get patients rehydrated."

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Blood draws are often necessary to evaluate patients' electrolyte levels, such as sodium, potassium, calcium and magnesium, according to the doctor.

"If these electrolyte levels are significantly low, sometimes patients need special IV solutions or individual electrolyte medications," he added.

Dr. Daniel Park, medical director of the Pediatric Emergency Department at UNC Health in Chapel Hill, North Carolina, noted that most children recover with supportive care, but parents should seek medical attention if a child shows signs of dehydration. Those include decreased urination, lethargy or inability to keep fluids down.

"While rare, rotavirus can be life-threatening in vulnerable populations, especially very young infants or children with underlying medical conditions," Park told Fox News Digital.

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Given the lack of antiviral medications for rotavirus, doctors emphasize the importance of prevention, primarily the vaccine.

There are two rotavirus vaccines – Rotateq (a three-dose series) and Rotarix (a two-dose series). They are given starting at age 2 months as oral drops, not injections, according to Hoy.

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"It's important to get the rotavirus vaccines on schedule, because these younger infants are at greatest risk if they get rotavirus," he advised.

Other recommended prevention methods include handwashing with soap and water.

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Red hair may be increasing as study points to surprising evolution trend

A study from Harvard Medical School indicates natural selection has favored the red hair gene, resulting in a potential increase in the number of redheaded people as humanity continues to evolve.

By analyzing nearly 16,000 ancient genomes spanning 10,000 years, researchers identified a list of traits that nature is actively pushing forward. Among the most prominent were the genetic variants for red hair.

"Perhaps having red hair was beneficial 4,000 years ago, or perhaps it came along for the ride with a more important trait," the authors noted.

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The study, published in the journal Nature, relied on a large database of ancient DNA from West Eurasia. Using new computing methods, the team was able to filter out random fluctuations in DNA to identify what it called "directional selection."

Directional selection happens when a particular version of a gene gives an organism a strong survival or reproductive advantage, causing it to become more common in a population faster than it would by chance, according to experts.

Prior to this study, scientists only knew of about 21 such instances in human history, one of which was lactose tolerance. This new research uncovered hundreds more.

"With these new techniques and a large amount of ancient genomic data, we can now watch how selection shaped biology in real time," Ali Akbari, first author of the study and senior staff scientist in the lab of Harvard geneticist David Reich, said in a press release.

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The data showed that genetic markers for red hair are among 479 gene variants that have been strongly favored over the past 10,000 years. One likely explanation, the researchers said, is a major shift in human history: the transition to farming.

As humans moved away from hunting and gathering and settled into agricultural societies, their environment and behavior changed radically, triggering an evolutionary "acceleration."

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While the Harvard study provides the first definitive statistical proof that red hair was actively selected during the rise of farming, the researchers noted that the exact prehistoric benefit still requires more study.

However, scientists have long pointed to vitamin D synthesis as a likely driver for the rise of these light-pigmented traits in northern climates.

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While redheads remain a minority of the global population today, the Harvard study’s analysis suggests that they may not be an evolutionary accident.

Instead, the red hair trait was "boosted" by natural selection as humans adapted to the challenges of a modern world, according to the researchers.

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The researchers urged caution in how these findings are interpreted.

"What a variant is associated with now is not necessarily why an allele propagated," the authors noted.

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Natural hormone may reduce obesity without cutting calories, scientists say

Researchers at the University of Oklahoma have discovered a hormone that appears to reverse obesity in the body.

The new study, published in the journal Cell Reports, used mouse models to identify a naturally occurring hormone called FGF21 (fibroblast growth factor 21).

The hormone "appears to work by signaling to a brain region involved in metabolism and appetite regulation, the same area targeted by the popular GLP-1 drugs," according to a university press release.

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FGF21 is reportedly already involved in the development of a drug to treat metabolic dysfunction-associated steatohepatitis (MASH), which is a form of fatty liver disease.

Lead study author Matthew Potthoff, PhD, a professor of biochemistry and physiology at OU College of Medicine and deputy director of the OU Health Harold Hamm Diabetes Center, said the study showed how the hormone sends "signals" to the lower back region of the brain.

"In our previous studies, we found that FGF21 signals to the brain instead of the liver, but we didn’t know where in the brain," he wrote.

"We thought we would find that it signaled to the hypothalamus (which is widely implicated in body weight regulation), so we were very surprised to discover that the signal was to the hindbrain, which is where the GLP-1 analogs are believed to act."

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The brain circuit behind these metabolic benefits appears to work by "mediating the effects of FGF21," Potthoff said — a process that can also be linked to side effects like gastrointestinal issues and, in some cases, bone loss.

"We hope that by identifying the specific circuit, it can help in the creation of more targeted therapies that are effective without negative side effects," he added.

The FGF21 and GLP-1 hormones act differently, although they target the same area of the brain, according to the researchers. While GLP-1 reduces food intake via appetite, FGF21 increases metabolic rate, burning energy and triggering weight loss.

Potthoff shared his hope for a new FGF21 drug that could target both weight loss and MASH, noting that additional studies are necessary to explore this potential.

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Dr. Peter Balazs MD, a hormone and weight loss specialist practicing in New York and New Jersey, said this discovery raises the possibility of targeting metabolic rate "directly," rather than relying only on calorie restriction.

"However, this is a preclinical [mouse] study using diet-induced obesity models, which is not fully relevant or similar to human obesity’s chronic metabolic adaptations," he told Fox News Digital.

FGF21 behaves differently in humans than in mice, as obese people have higher levels of the hormone in their blood, according to Balazs. This raises the question of how effective FGF21-based treatments would be.

"There are also important clinical concerns, such as whether FGF21 analogs can cause side effects like digestive issues and bone loss, which is especially risky since obesity already increases the chance of fractures," he cautioned. "The study doesn’t explain how these issues might be managed."

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Early human trials of FGF21 showed "modest weight loss" between 5% and 8%, according to Balazs, which is "less impressive" compared to GLP-1 treatments' average 15% weight loss.

It is also unclear whether the body could develop tolerance to FGF21 over time, which could reduce its effectiveness with long-term use, he added.

"The study is a nice first step toward alternative biochemical pathways for treating obesity," Balazs added. "However, clinical adoption will require safety trials that include bone density monitoring, along with confirmatory data in humans."

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Grieving mom hospitalized with rare ‘broken heart syndrome’ after veteran son’s suicide

A distraught mother who thought she was having a heart attack was instead hospitalized with broken heart syndrome — otherwise known as takotsubo syndrome (TTS) — less than a year after her veteran son tragically took his own life.

Dawn Turner, 57, of the U.K., lost her son in August of last year. 

Just last month, the mom of three awoke with "unbearable" chest pains, she said — and called an ambulance, worried she was going into cardiac arrest. But when she arrived at the hospital, doctors told her she was suffering from the effects of grief caused by a broken heart, as news agency SWNS reported. 

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TTS is a temporary, reversible heart condition often triggered by extreme emotional or physical stress, such as grief, fear or severe illness, according to experts.

Symptoms usually mimic a heart attack, with sudden and severe chest pain and shortness of breath the most common — and it primarily affects women over the age of 50.

Turner, of Eckington in Worcester, said, "I was [sitting] downstairs earlier that night and thought I had a bit of indigestion. I went to bed and just couldn’t get comfortable — I was breaking out in a sweat and had heart palpitations.

"Then, around midnight, I had pain down my arm and in my jaw. I was still putting it down to indigestion ... My partner Paul asked me if I was all right, and I said, ‘I think I'm having a heart attack.'"

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She said she couldn't catch her breath — "and my heart felt as though it was missing a beat and then [started] thudding again. For those moments, I truly believed I was having a heart attack."

She said her partner called emergency services, and an ambulance arrived within five minutes.

"They came in and linked me up to an ECG. They said, ‘Your heart is all over the place — there’s an extra beat, and it’s all over the place,’" she said, as SWNS reported. 

Turner was rushed to the hospital by ambulance.

In emergency care, Turner was also given blood tests.

She added, "They came back and said I didn’t have the enzymes produced from a heart attack in my blood. But they said there [was] something going on."

After undergoing more tests and seeing a cardiologist, Turner was told she had takotsubo syndrome.

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"I told [the doctor] that my heart feels broken. I told her about [my son] Rob, and she said it’s exactly that. She said it’s a real thing, and that I'd been under so much stress. The body can only take so much, and the grief and the stress can be quite physical."

Turner's son committed suicide in August 2025 after struggling to get help with his mental health.

He spent 10 years in the Royal Horse Artillery after joining in 2006, when he worked as an artilleryman.

He did two tours of duty in Afghanistan, she said, and returned to civilian life in 2016 before suffering several worsening health conditions.

Turner, who is also the CEO of a veterans charity called Stepway, "When he left the army, he got married, and they settled down in London. He walked straight into a job as a delivery driver. But then his health took a downward spiral, and he started having digestive troubles."

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He was eventually told he had PTSD — but those symptoms may be similar to those of mild traumatic brain injury, Turner said.

"He was deaf in one ear from using the guns," she said. "He realized he was putting so much pressure on his marriage, so he moved back up with me. He started to build himself up — then COVID hit."

Turner said there were unfortunate delays as her son tried to get access to various services and facilities.

"When people lose loved ones, you’re obviously distraught, but you eventually find closure," she said, per SWNS. "I found peace when I lost my sister in 2015. But with Rob, I can't find closure because there’s no justice there."

Turner is now on the mend and hopes to be fully recovered in a couple of weeks, SWNS reported. 

"Until that moment, I had never really understood that a person could become so overwhelmed by stress and grief that it physically affects the heart," she shared. "Broken heart syndrome can look and feel like a heart attack. It was a warning sign for me, and for anyone. It can change the shape of one of your heart chambers … it can cause some serious damage."

She added, "The cardiologist told me that thankfully, my heart itself is healthy and there was no damage, but that it will take around two weeks to a month for my heart to reboot itself."

Turner was told she needed to rest, seek counseling and make lifestyle changes to reduce stress.

"Things have settled down, and I’m taking things easy — I’m pacing myself now, and I feel a lot better. Paul said, 'Maybe the extra beat is for Rob. You are carrying on living for him.'"

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Turner said, "That broke me and healed me a little bit all at once."

Fox News Digital previously reported that broken heart syndrome, which causes the heart to temporarily weaken, has been linked to the brain’s reaction to stress, as studies have found. 

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In an article published in the European Heart Journal in March 2019, Swiss researchers said they found that the syndrome is linked to the way the brain communicates with the heart.

Caused by intense emotional events, TTS is a rare, temporary condition that weakens the left ventricle and disrupts its normal pumping function.

The syndrome causes the heart's main pumping chamber to change shape and get larger. The heart muscle becomes weaker, and its pumping action loses strength. 

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Symptoms include sudden, intense chest pain, pressure or heaviness in the chest, along with shortness of breath. 

It is treated with beta blockers and blood-thinning medicine to reduce risks of clots and other flareups.

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Common eating habit may trigger premature immune system aging, study finds

Eating too much salt has long been linked to high blood pressure, but new research suggests that it could trick the immune system into prematurely aging the blood vessels.

A preclinical study recently published in the Journal of the American Heart Association has identified a biological chain reaction that links a salty diet to cardiovascular decay.

Scientists at the University of South Alabama observed that mice on a high-salt diet experienced rapid deterioration in their blood vessel function.

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After just four weeks of high sodium intake, the small arteries responsible for regulating blood flow lost their ability to relax, as shared in a press release.

The team found that the cells lining these vessels had entered a state of cellular senescence — a form of premature cellular aging in which cells stop dividing and release a mix of inflammatory signals that can damage surrounding tissue.

The researchers tried to replicate this damage by exposing blood vessel cells directly to salt in a laboratory dish, but the cells showed no harmful effects.

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This suggests that salt isn’t directly causing damage to the vascular lining, but that the real culprit may be the body’s own defense mechanism, the researchers noted.

Excess salt may trigger the immune system to release a molecule called interleukin-16 (IL-16), which acts as a messenger that instructs blood vessel cells to grow old before their time, according to the study.

Once these cells age, they fail to produce nitric oxide, the essential gas that tells arteries to dilate and stay flexible.

To test whether this process could be reversed, the team turned to a class of experimental drugs known as senolytics.

Using a cancer medication called navitoclax, which selectively clears out aged and dysfunctional cells, the researchers were able to restore nearly normal blood vessel function in the salt-fed mice, the release stated.

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By removing the decaying cells created by the high-salt diet, the drug allowed the remaining healthy tissue to maintain its elasticity and respond correctly to blood flow demands.

The study did have some limitations. The transition from mouse models to human treatment remains a significant hurdle, the team cautioned.

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Senolytic drugs like navitoclax are still being studied for safety, and the team emphasized that previous trials have shown mixed results regarding their impact on artery plaque.

Additionally, the researchers have not yet confirmed whether the same IL-16 pathway is the primary driver of vascular aging in humans.

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