XMWare

2026-04-15T09:01:00

(BPT) – Sponsored by argenx

According to the Autoimmune Association, approximately 50 million Americans live with an autoimmune disease, yet these conditions remain among the most underrecognized and underserved in modern medicine.

Despite a growing body of research into more than 100 known autoimmune diseases, overall awareness and understanding of these conditions is still developing.

Today in the United States, autoimmune disease treatment continues to prioritize short-term symptom relief over long-term disease control. This systemic challenge leaves patients seeking innovative solutions.

“Autoimmune diseases are complex, often chronic conditions that demand treatments for long-term safety, sustained disease control and restoration of physical function,” said Peter Ulrichts, chief scientific officer of argenx, a global immunology company committed to improving the lives of people suffering from severe autoimmune diseases. “As scientific understanding continues to advance, we are focusing on translating that progress into innovative and patient-centered care for people living with autoimmune diseases.”

Current standard of care and the need for steroid tapering

To date, corticosteroids have been the standard of care and first-line treatment across many autoimmune diseases because they can provide relief from inflammation, a common symptom of many of these conditions. According to Steritas, oral steroids are among the most prescribed medications in the United States.

However, clinical research has shown that long-term steroid use is associated with significant risk of toxicity that can lead to various issues like bone fractures, infections or hypertension. These side effects, layered on top of already challenging daily symptoms, underscore why tapering off steroid treatment is a priority for those developing new treatments for autoimmune diseases.

While clinical guidance recommends transitioning patients off chronic steroid use as quickly and safely as possible, non-steroid treatment options remain limited or inaccessible for many autoimmune diseases. In some conditions, effective alternatives do not yet exist; in others, available therapies may take time to work or fail to adequately control disease. As a result, many individuals remain dependent on steroids despite the risks associated with chronic use.

Innovations in autoimmune disease treatment

The continued reliance on long-term steroid use, despite the risk of toxicity-related health effects, highlights the need for innovation in the treatment and management of autoimmunity.

“Reducing steroid side effects relies on monitoring the patient not only on counting the pills,” said Martha Stone, CEO at Steritas. “By measuring steroid toxicity directly in each patient, in clinical research and clinical care, doctors can personalize each steroid taper and help change what autoimmune disease management looks like.”

Steroid-sparing treatments are becoming increasingly available, helping patients address some of these concerns. Continuing that progress requires an innovative approach to science and collaboration among researchers, healthcare providers and biotech industry innovators.

“At argenx, we’re working to help people suffering from serious autoimmune diseases by developing therapies that can address the underlying drivers of disease and reduce patients’ dependence on steroids, helping them achieve better outcomes with fewer long-term risks,” said Luc Truyen, M.D., Ph.D., chief medical officer of argenx.

Learn more about the effects of long-term steroid use and tracking your journey with steroids at steroidsandme.com, and explore how argenx is advancing innovative approaches to autoimmune disease care at argenx.com.

2026-04-15T13:47:00

(BPT) – For many people, shingles is an afterthought — a painful rash that happens to other people. But the reality is far more serious with about one in three adults developing shingles in their lifetime.¹ For some, the characteristic painful rash is just the beginning. Lasting consequences, which are often underestimated, can include severe and persistent nerve pain, burning, and itching that continue long after the rash has subsided. Recognizing the full impact of this disease is key to understanding why prevention through vaccination is a critical component of healthy aging, particularly for those over 50 or with a weakened immune system.

More than “just a rash”

Shingles is caused by the same virus that causes chickenpox, the varicella-zoster virus. According to the CDC, more than 99% of Americans born before 1980 have had chickenpox, even if they do not remember it.¹ After a person recovers from chickenpox, the virus remains dormant in the body and can reactivate years later and cause shingles. When it does reactivate, the effects can be severe.

“Shingles can lead to intense pain, complications like nerve damage, and even hospitalization,” said Samantha Picking, PharmD, senior director of immunizations at Walgreens. “One of the most common complications of shingles is postherpetic neuralgia, a condition that can cause persistent, burning nerve pain long after the rash disappears. For some, this pain can interfere with sleep, work, and everyday activities, lasting months or even years.”

The best defense is prevention

While shingles can have a serious impact, it is also highly preventable. The CDC recommends two doses of the shingles vaccine for adults ages 50 and older, as well as for adults 19 and older with weakened immune systems.² Studies show the vaccine is 97% effective at preventing shingles in adults 50-69 years old with healthy immune systems and 91% effective at preventing postherpetic neuralgia.

Some people may experience mild side effects after vaccination, but these typically go away within a few days.

“While some individuals may feel some discomfort after getting the shingles vaccine, such as a sore arm or fatigue, it is far less than the pain and potential complications associated with a shingles infection,” said Picking.

Additionally, most insurance plans, including Medicare Part D and many private health insurance providers, cover shingles vaccines, making it accessible and often free for eligible individuals.

Beyond shingles: Other important vaccines for older adults

Staying up to date on all your routine vaccinations is one of the easiest ways to protect your health as you age.

“Beyond shingles, I recommend asking your pharmacist about additional routine vaccinations that are vital for healthy aging — it is about proactive health, not just reactive care,” Picking said.

If you are 50 years or older, you may be eligible for the pneumococcal and RSV vaccines, as well as a Tdap booster. The CDC also recommends a second dose of the COVID-19 vaccine for people 65 and older, and those with weakened immune systems may be eligible for an additional dose.

“It is completely normal to have questions about vaccines,” Picking said. “That is exactly why your local pharmacists are here. We are easily accessible and highly trained experts, ready to provide guidance, address your concerns and help you make informed decisions about your health.”

Walgreens: Your partner in health

Staying up to date with routine vaccines can seem complicated, but Walgreens makes it easy, offering the option to schedule multiple vaccines in the same visit and with flexible appointments — including same-day, nights and weekends. Walk-ins are also welcome.

Walk in or schedule ahead at Walgreens.com/ScheduleVaccine, through the Walgreens app or by calling 1-800-WALGREENS.

2026-04-14T15:31:00

(BPT) – For decades, Skechers built its reputation on comfort; not as an afterthought — but as a technical advantage.

The brand applies that performance-driven comfort DNA to one of footwear’s most demanding categories: high-performance running. Skechers has a proven track record of creating award-winning running shoes, including the Skechers AERO Burst, which was honored as “Best Walk to Run” in the 2025 SELF Sneaker Awards.

Because here’s the part the industry often overlooks: Most people don’t quit running because they lack discipline. They quit because it starts to feel uncomfortable.

Discomfort triggers a chain reaction. It can lead to setbacks, impact motivation, and once running feels physically punishing, it becomes one of the first habits to fall away when life gets busy.

Research supports this. Studies have found that runners who perceive higher shoe cushioning and comfort experience significantly lower injury risk, up to a 65–76% reduction compared to lower-cushion footwear.

When running hurts early, people don’t push through.

They stop.

That reality explains why Skechers continues to lean into performance running by doubling down on its core strength. Rather than asking runners to adapt, the company has adapted its proprietary comfort technologies to the biomechanics of running.

The result is footwear that prioritizes impact absorption, heel support and underfoot stability, especially for the majority of runners who are heel strikers.

The Skechers AERO Burst embodies that strategy.

Built with lightweight, responsive foam cushioning, it’s engineered to reduce impact and fatigue, so runners feel better during and after their miles.

The shoe features Skechers’ dual-density Hyper Burst Ice™ cushioning, a super critical foam designed to deliver lightweight responsiveness and enhanced comfort with every step.

Its anatomical heel design and Hyper Arc™ rocker geometry create a smoother transition from impact to toe-off without forcing unnatural stride mechanics. An Arch Fit^® system enhances support, while a Goodyear^® rubber outsole delivers durable traction across surfaces.

Select styles are also available in Skechers Hands Free Slip-ins^®, allowing runners to easily step into the shoe without bending down — an added convenience that supports everyday usability.

Designed to cut though the wind, the shoe’s design helps reduce drag and allows runners to move more efficiently through their stride.

The philosophy is straightforward: Comfort is not the opposite of performance. It enables it.

Across the country, more Americans are redefining what performance means. Many are focused on consistency and their overall well-being. So, instead of asking “How much time can I shave off?” they’re asking, “How can I keep going?”

Behavioral research consistently shows that reducing friction increases adherence. When movement feels manageable, repetition follows.

Skechers is betting that comfort is not a compromise, it’s a retention strategy.

Not every runner defines performance the same way. For many runners, performance isn’t only about finishing faster, it’s about staying active long enough to feel healthier, think clearer and move confidently for years to come.

For them, performance is about comfort and durability.

And that desired combination starts underfoot.

The Skechers AERO Burst is available now.

For more information about Skechers AERO Burst go to Skechers.com.

2026-04-13T20:15:00

(BPT) – Global manufacturing is entering a period of fundamental change. Geopolitical uncertainty continues to disrupt supply chains, while AI and data technologies are rapidly reshaping the production floor. At the same time, new requirements such as carbon regulations are redefining the standards of manufacturing competitiveness.

Today, the challenge is no longer simply about improving efficiency. It is about how quickly manufacturers can respond to change, optimize operations on their own and build resilient systems that continue to perform under pressure. That is why many global companies are now building intelligent manufacturing systems across production and logistics, and those that can apply such systems faster than others will be best positioned to secure manufacturing competitiveness.

In this interview, Song Si-yong, head of the Smart Factory Solution Center at LG Electronics, explains what determines success in manufacturing innovation and how we are approaching the future of smart factory solutions.

Q1. Many people may not realize that LG Electronics (LG) provides smart factory solutions. How did LG come to build capabilities in this field, and what differentiates the company today?

The success of a smart factory solution ultimately depends on one question: Who has actually designed, built and operated real factories?

Experience and data validated in real manufacturing environments are critical. They do more than demonstrate technical capability. They help customers stabilize operations more quickly and improve the chances of successfully building and running advanced factories.

We are a global manufacturer that has directly designed, built and operated more than 60 factories around the world over the past 70 years. Leveraging AI and robotics, we have led the implementation of smart factory systems not only for ourselves, but also for other LG Group affiliates. Through this, we have accumulated practical experience across a wide range of manufacturing environments.

In the process, we have built vertical expertise across industries including secondary batteries, displays, automotive components and logistics. That field experience has been combined with more than 770 terabytes of manufacturing data, evolving into what we call LG’s manufacturing intelligence. Since AI can only make sound decisions in a factory when it is trained on high-quality data, data is often described as the key to smart factory success.

In addition, through our end-to-end offering, we enable integrated change management. Our solutions cover the entire manufacturing value chain — from production and logistics to quality — and support the full factory lifecycle, from diagnosis and consulting to design, implementation, ramp-up and renewal, all in a turnkey format.

Our integrated solutions and accumulated experience across industries and regions give us a strong foundation for applying solutions reliably in very different manufacturing environments. As a result, orders are now increasing rapidly not only from LG Group affiliates, but also from global external customers.

Q2. What results have you seen so far? How is the market responding?

The strength of our solutions has already been proven globally.

At LG Smart Park in Changwon, productivity improved by approximately 17%, while automation levels increased to around 45%. At our plant in Tennessee, automation reached 60%, defect rates fell by 61%, and test cycle time was reduced by 22%. Both facilities were selected as Lighthouse Factories.

Based on this level of validation within LG and across LG Group affiliates, we began expanding the business more actively to external customers in 2024. Since then, we have continued to demonstrate the competitiveness of our solutions in domestic and international markets. Discussions with customers are growing across multiple industries — including automotive, secondary batteries, semiconductors, heavy industry and logistics — rather than being limited to one specific sector or operating environment, and increasingly leading to tangible collaboration.

As a result, just two years after the business started, we recorded KRW 500 billion in annual orders in 2025. Going forward, our goal is not simply to deliver short-term project results, but to establish ourselves as a long-term partner that helps strengthen our customers’ manufacturing competitiveness.

Q3. What is LG’s mid- to long-term strategy for the smart factory solutions business?

We are pursuing a strategy that focuses both on global expansion and expanding the coverage of our solutions.

First, we are broadening our customer base by expanding across industries and regions, such as North America and Southeast Asia, based on existing references. At the same time, we are deepening our offerings by applying advanced technologies such as physical AI, while also expanding the scope of our solutions through collaboration with global partners.

We are also continuing to strengthen our risk-minimization framework across every phase — before, during and after deployment — so that, as a solution engineering partner, we can help customers adopt smart factory solutions more reliably.

Based on this strategy, we aim to grow this business into a billion-dollar global business in 2030.

Q4. What differentiates LG’s physical AI?

What sets our physical AI apart is that it is grounded in real manufacturing environments. It is built on manufacturing data accumulated across our global production sites, along with years of hands-on experience in production automation. On that foundation, we are gradually addressing labor-intensive processes that have been difficult to address through conventional automation by applying physical AI-based unmanned solutions.

We are now expanding these capabilities beyond our own manufacturing sites to LG Smart Factory customers around the world, with applications across high-growth industries such as semiconductors, automotive, heavy industry and pharmaceuticals.

Q5. What does LG mean by “solution engineering partner”?

We do not aim simply to provide individual solutions. We pursue solution engineering — designing answers to the unstructured problems our customers face.

That is because the essence of manufacturing innovation lies in solving problems beyond the technology itself.

Drawing on decades of manufacturing experience, we define the root of the problem and apply technologies validated in our Lighthouse Factories to deliver tailored solutions for each customer.

Through this approach, we have developed practical answers across a wide range of environments — from ultra-precision advanced industries to large-scale heavy industries — where standardized approaches alone are often not enough. Going forward, we intend to continue building our position as a trusted partner.

Q6. What does LG believe the “factory of the future” will look like?

We believe the factory of the future will evolve into one that can think and act on its own through physical AI and manufacturing intelligence.

Built on large-scale manufacturing data, intelligent operating systems will enable people, robots and equipment to seamlessly share information and collaborate. This will allow factories to evolve into autonomous operations that are more flexible, agile and responsive to changes in their environment.

This transformation will not happen all at once. It will be built through the steady accumulation of innovation on the ground. At LG Electronics, we will continue to support our customers across the entire manufacturing lifecycle — combining proven production technologies and know-how gained through real manufacturing experience with practical, deployable physical AI solutions. In doing so, we aim to help make the factory of the future a practical reality.

We believe the factory of the future will evolve into one that can think and act on its own through physical AI and manufacturing intelligence.

Built on large-scale manufacturing data, intelligent operating systems will emerge in which people, robots and equipment seamlessly share information and collaborate, enabling factories to evolve into autonomous operations that are more flexible and agile in responding to changes in their environment.

This transformation will not happen all at once. It will be built through the steady accumulation of innovation on the ground. At LG Electronics, we will continue to support our customers across the entire manufacturing lifecycle — combining proven production technologies and know-how accumulated in real manufacturing experience with practical, deployable physical AI solutions to help make the future factory a practical reality.

2026-04-13T09:01:00

(BPT) – While kids today have more entertainment choices than ever, books still hold incredible power to inspire, engage and grow young minds. The opportunity isn’t lost — it’s actually wide open. With the right approach, parents and families can help make reading just as exciting and rewarding as anything on a screen.

Reading isn’t just about academics. It builds imagination, strengthens focus and helps kids better understand the world and people around them. From developing critical thinking skills to building empathy, books play a vital role in a child’s overall growth.

And here’s the good news: Many kids are still reading — and enjoying it. With the right encouragement, every child can find books that capture their interest and keep them coming back for more.

For more than 15 years, Renaissance, a global leader in education technology, has published the “What Kids Are Reading” report. The new 2026 edition highlights insights from 4.7 million students who read 161 million books — proving that when kids are engaged, they will read.

“There is no reason why reading can’t be as exciting for students as scrolling social media feeds,” said Dr. Gene Kerns, chief academic officer at Renaissance. “They just need to understand reading’s appeal.”

What parents need to know about book reading

The best way to improve reading skills is to read more. Becoming a better reader is fostered through more reading, and daily reading sessions have been shown to build those vital skills.

“Reading skill develops through reading itself, and there’s no shortcut around extensive practice with connected text,” said literacy and language expert Dr. Tiffany Hogan. “Children need opportunities to read frequently, across genres and formats, in school and beyond.”

Older kids need to read, too. As kids get older, they often read less. The “What Kids Are Reading” data show that most elementary students read 15 or more books per school year, but they often read fewer in middle school and beyond.

“Engagement fuels persistence, and persistence builds proficiency,” Hogan said. “Kids need texts that are both accessible and challenging — books they can successfully navigate while still encountering new vocabulary, complex sentence structures and sophisticated ideas.”

Digital reading counts. Book reading experiences support your child’s development, regardless of the medium. To increase your child’s access to interesting books, consider digital formats.

“While we should remain thoughtful about screen time and possible digital distraction, digital platforms can expand access, scaffold struggling readers and meet children where their literacy lives increasingly unfold,” Hogan said.

If your school uses Renaissance products, your kids may be able to access books digitally using the myON platform or use Accelerated Reader to find books that match their interests, demonstrate comprehension and track progress toward personalized reading goals.

What parents can do right now

Make reading as engaging as scrolling. Kids are drawn to what feels fun and rewarding. Reading can be just as exciting when kids discover stories, characters and topics they love. The key is helping them find that connection.

Encourage daily reading habits. Just 15 minutes a day can make a big difference. Consistent reading builds confidence, stamina and skill over time.

Support reading at every age. As kids grow older, their reading habits often decline — but their need for strong literacy skills only increases. Keeping reading relevant and interesting during middle and high school years is critical.

Embrace both print and digital. Books come in many formats, and digital platforms can expand access and meet kids where they are. The goal is simple: more reading, in any format.

Four simple ways to get kids reading more

1. Let them read what they love. Whether it’s graphic novels, fantasy, sports or even books slightly below their current grade level, reading for enjoyment builds confidence and positive habits.
2. Give them choice. When kids choose their own books, they’re more invested. Trips to the library or browsing online together can help them discover new favorites. You might also consider asking your favorite AI tool for book suggestions, based on your child’s age and interests. (The “What Kids Are Reading” report includes several “We Asked AI” features that highlight favorite genres and titles at different grade levels.)
3. Set small, achievable goals. Start with a goal like 15 minutes of daily reading. Progress builds momentum — and confidence.
4. Create a reading culture at home. Kids notice what adults do. When they see you reading and talking about books, it reinforces that reading matters.

The next step: Let’s get kids reading

Now is the perfect time to help your child build a lifelong reading habit. Start small, stay consistent and make reading fun.

Explore the latest insights, discover popular titles by age and interest and find new ways to inspire your child by downloading the new “What Kids Are Reading” report at renaissance.com/resources/what-kids-are-reading.

Because when kids read more, they grow more — in every way that matters.

2026-04-12T07:01:00

(BPT) – Key Takeaways

• You can make a difference for the environment by starting with individual actions.
• From spending time outside to choosing the right personal care products, change starts with simple actions.
• Learn more about one company making a difference at www.tomsofmaine.com.

When it comes to the environment and supporting the planet, people often think of big, sweeping changes. But more often, change begins with everyday decisions: what to eat, how to support the community and the products you bring into your home. Individual actions can feel small, but multiplied across millions of people, they become something else entirely.

Here are four ways those everyday choices can make a difference.

1. First, spend more time in nature

Beyond the well-documented effects on mood and stress, time in nature has been shown to shift behavior — making people more considerate of those around them and more likely to take action to protect the environment.

It reflects something intuitive. The more time people spend outside — whether hiking, biking or simply walking through a park — the more invested they become in protecting those spaces.

That mindset also shapes the choices they make at home.

2. Learn more about plastic circularity

Not all plastic is created equal, and not all of it has to end up in a landfill. The concept of plastic circularity is about keeping materials in use for as long as possible, through products designed to be reused, refilled or recycled; and through better systems for recovering them at end of life.

At home, that can look like prioritizing products made from recycled content, choosing packaging that’s designed to be recycled and taking advantage of take-back programs for items your curbside bin won’t accept. Tom’s of Maine builds this thinking into its products with recyclable toothpaste tubes and a free TerraCycle program for hard-to-recycle personal care containers.¹

3. Think about the personal care products you choose

Personal care products are often bought on autopilot. A quick stop at the store, the same familiar brand tossed in the cart and the decision is done. But sourcing and formulation decisions behind those products have implications.

Tom’s of Maine was founded in 1970, the same year as the first Earth Day. Not a coincidence so much as a reflection of the same shift: the belief that responsible practices weren’t optional extras but the right way to do business. The company’s Stewardship Model guides every sourcing and formulation decision, evaluating not just what an ingredient does but where it comes from and how it gets there.

Take peppermint oil or lavender oil. When Tom’s of Maine refers to a naturally sourced ingredient, it means something that hasn’t changed much from how you’d find it in its original state, removed and concentrated, but otherwise much the same.

“Tom’s of Maine was founded on the idea that personal care shouldn’t come with compromises. We’re thoughtful about every step of the process, starting with where our ingredients come from — choosing only naturally sourced or derived ingredients and leaving out artificial flavors and fragrances altogether,” said Michelle Waring, Steward for Sustainability and Everyday Good at Tom’s of Maine.

4. Support organizations working to protect nature

American Forests, the oldest national forest conservation organization in the country, reforested more than 240,000 acres in 2024 alone. Additionally, their Tree Equity movement has expanded to more than 1,000 U.S. communities, working to ensure everyone has equitable access to green spaces and the benefits trees provide.

Tom’s of Maine is backing that work through a three-year partnership with American Forests, reflecting the brand’s broader commitment to protecting nature for generations to come. Finding an organization with a mission aligned with your values and supporting it — as Tom’s has — is how a personal value becomes collective impact.

Small choices make a real impact

Everyday decisions don’t always feel like environmental actions. But collectively, they shape the world around us — and when millions of people make them with intention, progress adds up.

To learn more about Tom’s of Maine’s ingredient sourcing, safety standards and sustainability commitments, visit www.tomsofmaine.com and www.tomsofmaine.com/pages/our-mission.

¹ Tube recyclability varies by community; check locally. TerraCycle program participation is limited.

2026-04-10T14:31:00

(BPT) – Key Takeaways:

• Physical inactivity costs Americans billions each year. Prioritizing your health today pays dividends in longevity, energy and reduced healthcare costs.
• The U.S. Army is experiencing the benefits of investing in Soldier health through programs like the Holistic Health and Fitness (H2F) system. For every $1 invested in H2F Performance Teams, the Army sees a return of over $8 in force readiness improvements.
  
• The performance triad — consisting of daily movement, quality nutrition and restorative sleep — can build a strong foundation for long-term health.

At the start of spring, many Americans are planning for the long term by reviewing and refreshing their financial portfolios, but there is one critical investment that many overlook: their own health. A recent study showed that physical inactivity costs the United States roughly $192 billion annually in healthcare expenses — an $80 billion increase from 2015 — proving that early investment in health is one expense guaranteed to pay dividends for years to come.

One organization committed to this practice is the U.S. Army. With the launch of the Holistic Health and Fitness (H2F) system, the Army made its largest-ever investment into the well-being of Soldiers, aimed at offering the education, resources and expert guidance needed to optimize their physical, mental, nutritional, sleep and spiritual health. The results speak for themselves, with every $1 invested in H2F Performance Teams returning over $8 in force readiness improvements.

Many of the techniques used by Soldiers can be applied to anyone looking to invest in their own well-being. And while countless “quick fixes” clutter the health and fitness space, breaking it down to the fundamentals of the “performance triad” — building physical and cardiovascular readiness, ensuring proper nutrition intake and maintaining quality rest and recovery practices — often delivers the greatest impact. When combined, individuals can build a solid base for their health and fitness and improve long-term health and longevity.

Ready to invest in your future in a new way? Read on to learn how you can incorporate the performance triad into your routine:

Move your body every day to improve cardiovascular strength

Consistent daily movement is fundamental in establishing a routine that strengthens and maintains the body’s cardiovascular system — a key indicator in overall health and longevity. “Staying active is the cheapest doctor’s visit you can get a prescription for,” says Lt. Col. Jason Barber, high-performance coordinator for the Army’s World Class Athlete Program, which trains Soldier-athletes to perform at the highest level of international competition.

One way to track cardiovascular improvement is through VO2 max, the maximum amount of oxygen your body can utilize during exercise. Barber notes that higher levels are usually associated with reduced risks of chronic diseases and improved longevity.

Barber recommends prioritizing high-intensity interval training (HIIT) workouts to improve VO2 max. “HIIT workouts are designed to push the cardiovascular system for short periods followed by recovery. The alternation of these intensities stimulates adaptations in your heart, lungs, muscles and bloodstream, thereby increasing your ability to utilize oxygen efficiently.” To incorporate a HIIT workout into your routine, he suggests:

• Warm up with dynamic stretching or a light jog.
• Alternate between 30 seconds of a sprint, bike or row at maximum effort, followed by 90 seconds of an active recovery, like walking.
• Repeat the sequence 6-8 times.
• End with a cooldown and static stretching.

Nutrition is one of the most powerful tools for improving health, energy levels and longevity, and eating a heart-healthy diet composed of lean proteins, vegetables, fruits and whole grains will compound the work being done in the gym.

A heart-healthy diet also doesn’t mean deprivation or extreme restrictions. Maj. Kelly Kaim, lead sports dietitian for the Army’s World Class Athlete Program, says, “A very common myth is if you keep decreasing calories, you will lose weight.” Alternatively, she encourages individuals who are interested in losing weight to find their Resting Metabolic Rate (RMR), or the number of calories an individual burns for their body to function at rest. “Try not to go below this number. Doing so will often break down muscle and burn fewer calories, which in turn, can make weight loss even more difficult.”

Kaim encourages individuals to identify their RMR and track their calorie intake for a few days to see where there can be minor, sustainable modifications. “One of the first things I look at is high-calorie beverages. If someone is drinking their calories, creating a healthy deficit can be as easy as removing soda and substituting for flavored water.”

Develop a nighttime routine for a strong foundation

The third component of the performance triad is often the most overlooked. Healthy sleep hygiene is not just a nice-to-have — it is the foundation to maintaining an effective holistic routine. Without adequate sleep, your physical, nutritional and mental readiness deteriorates, with some studies suggesting that inadequate sleep can raise the risk of heart attack, dementia and diabetes, among other health conditions.

Maj. Lina Ochoa, occupational therapist and sleep domain lead for the H2F system, says, “Just like physical training and nutrition, sleep must be planned and protected. The most important factors for better sleep are consistency and routine.” While there are endless hacks for getting better sleep, Maj. Ochoa suggests five strategies:

• Find your anchor: Pick a consistent time to go to bed and wake up each day. Keeping this routine steady helps your body know when it’s time to sleep and recover.
• Be disciplined with light: Expose yourself to bright light within 30 minutes of waking and dim the lights 90 minutes before bed. A tip for night shift workers is to wear sunglasses during morning commutes home.
• Time your caffeine consumption: Try not to have caffeine within 8 hours of intended sleep.
• Drop the temperature: Keep your bedroom temperature around 60-67 degrees.
• Wind down: Take 5-10 minutes to do parasympathetic breathing (inhale for 4 seconds, exhale for 8 seconds), and limit exposure to any emotionally activating content — in other words, avoid late-night phone scrolling.

Bonus: Invite others along for maximum impact

The World Health Organization has reported that 1 in 6 people worldwide is affected by loneliness, leading to significant impacts on health and well-being. The performance triad is powerful, but it becomes truly transformative when practiced with others. Seek out communities around movement — whether that’s a running club, gym or training partner, and share intentional meals with loved ones rather than eating in front of the TV.

In the Army, camaraderie and connection is key to succeeding in every mission. Lt. Col. Rebecca Shanahan, clinical psychologist and mental readiness lead for the H2F system, says, “Humans need other people for survival. Often when you get stressed, you stop engaging in social support and personal networks. When you isolate and pull away from interpersonal connectivity, it can be very detrimental.”

She recommends reserving five minutes for a family or friend check-in every day. Ask each other what went well throughout your day, what went wrong, where you can use help and what you’re looking forward to tomorrow. She notes, “The intent is to be consistent, tangible, and five minutes or less.”

Unlike other long-term investments, the performance triad can lead to big payoffs quickly, with sustained benefits for years to come. This spring, make the choice to allocate your time and attention to the one asset that makes everything else possible: your health. Learn more at GoArmy.com.