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The strength-training move you need to balance your body after yoga


As a newbie rock climber, I’m quickly learning that the physical strength required to scale a cliff is no joke. Give me a yoga mat and I’ll handstand and chaturanga to my heart (and muscle’s) content. Which is why it was an exercise in humility when I found myself trying—and failing—to pull my body toward the artificial rock wall in a New York City gym. When I rely on my yoga practice for strength, am I leaving something out?

I couldn’t quite put my finger on the frustrating muscle disparity. That is, until an Instagram post from Charlee Atkins, trainer and founder of Le Sweat and Le Stretch, incited a no-duh moment for me. “[Y]oga is a heckuva lotta ‘pushing’ and I’m in need of some pull!” writes the trainer. “If you’re a yogi or a regular practitioner of yoga, I highly recommend incorporating these ‘pulling’ exercises to help balance out your body for the long run.”

It’s so true—right!? There are about a million yoga poses out there, but the vast majority involve pushing your weight away from the floor. Not pulling your body toward something. If you, too, have been feeling the repercussions of that imbalance, don’t sweat it (or rather, sweat your way through it). Atkins shared her workout for doing just that:

The 4 best pull workouts every yogi needs to do at the gym

1. Inverted Row

Find the squat rack and position your body laterally underneath it, gripping the barbell with your hands. Complete reverse push-ups, pulling your body toward the bar. Release back down slowly.

2. Bent over row

Grab two dumbbells, bend your knees, and lean over slightly (making sure to keep your back straight). Wing your elbows back behind your ribs in a rowing motion. Return the weights to neutral.

3. Bent over row

With your body in the same position as it was in the bent over row, grab the dumbbell (palms facing up) and row.

4. Pull-ups

If you can’t quite do pull-ups yet, try the jumping version instead.

Step on your mat with Valerie Verdier, Well+Good’s trainer of the month:

Yoga is 5,000 years old… so should how we practice it evolve along with us? Plus, the yoga pose that so many teachers have declared to be the most relaxing of all. 

This new startup is helping women ease menopause symptoms through food


Aside from prescription meds, there have traditionally been few options for treating symptoms of menopause—night sweats, free-falling libido, vaginal dryness, and the like. But food can also be a helpful ally during this under-recognized phase of life, and one new startup is making it easier than ever for menopausal and perimenopausal people to get the nutrients they need to thrive.

Following five years of research and development, WeTheTrillions is the first meal-delivery company to create customized, research-backed menus for clients’ specific health needs—including food for menopause. While other meal plans targeting menopause, such as the one from BistroMD, are marketed primarily for weight management, WeTheTrillions designs its dishes to help clients with a variety of concerns, from hormones to sleep quality to hot flashes. Each customer is paired up with a clinician who tracks their progress, and meals are also formulated to account for the client’s other health concerns. A menopausal woman with anemia and IBS, for example, would receive foods that can help on all fronts.

While WeTheTrillions offers meal-delivery options catering to people from all stages of life, WeTheTrillions founder Lamiaa Bounahmidi says that menopausal and perimenopausal people are a particularly underserved market. “There’s a huge transformation in the body [in the run up to menopause], in terms of how carbs are processed, how bone health is impacting absorption of calcium, and things like that,” she says. “And most of the solutions are about giving drugs to trick the body, rather than embracing health differently.”

How do someone’s nutritional needs differ during menopause?

Perimenopause is when estrogen production begins to decrease—it usually starts when a person with a uterus is in their 40s—while menopause officially starts 12 months after a person has had their final period, usually around age 51. The hormonal changes that occur during these life stages have a major impact on the way the body converts food to fuel.

“Metabolism, or how fast or slow you burn calories, may be compromised by the change in crosstalk between estrogen and other chemical messengers in the body,” says gynecologist Sara Gottfried, MD, author of The Hormone Cure and Brain Body Diet. (Dr. Gottfried is not affiliated with WeTheTrillions.) “These include leptin, the hormone that tells you to put down the fork;  ghrelin, the hormone that tells you to pick up the fork; insulin, the hormone that makes you store fat; adiponectin, the hormone that tells your body to burn fat; and sex hormone–binding globulin, the sponge that soaks up free levels of other sex hormones, including testosterone and estrogen.” When this happens, she says, it has a knock-on effect on the thyroid and other reproductive hormones, and can result in fatigue, moodiness, brain fog, weight gain, and an uptick in overall stress.

To that end, says Dr, Gottfried, people going through perimenopause and menopause need more methylated B vitamins and vitamin C,  as these are depleted when the body is under stress. Iron is also important, especially for those experiencing hair loss and irregular periods, as are minerals like copper, zinc, and selenium, which are a prerequisite for good thyroid function. Nutrients that support bone health are also important as estrogen levels drop, says Amy Shapiro, MS, RD, CDN. “It is important to consume foods high in calcium, phosphorus, and vitamin D, while lowering excessive consumption of animal protein, sodium, and caffeine, as these items may cause loss of calcium from the bone,” says Shapiro, who also has no connection with WeTheTrillions.

Both experts agree that perimenopausal and menopausal women should aim to eat as many fruits and vegetables as possible—in fact, Dr. Gottfried recommends eating a pound of produce each day. “Research shows that areas where women consume more plants, less animal protein, and a lower fat diet have fewer common symptoms of menopause, including hot flashes, weight gain, and bone loss,” says Shapiro. “Plants are also low-density foods. Menopausal women have lower calorie needs, and plants can help to fill them up with fewer calories and prevent weight gain. Plus, the antioxidants, fiber, and phytonutrients in plants can help to reduce heart disease and breast cancer risk while improving sleep and decreasing symptoms of hot flashes.”

Dr. Gottfried advises her clients to steer clear of processed foods, refined carbs, sugar, and sugar substitutes—basically, anything that causes the blood sugar to spike—and to limit alcohol and inflammatory foods, like gluten and dairy, as the body often becomes more sensitive to them with age. She also says gut health should be a priority during this season of life. “The microbiome is a key lever in the body’s estrogen levels. Certain bacteria that produce an enzyme called beta-glucuronidase can either increase or decrease estrogen levels—higher estrogen levels can be associated with breast cancer, endometrial cancer, and diabetes,” she says. “One of the most effective ways to support the gut is by consuming more fiber, particularly prebiotics. I recommend getting 35 to 50 grams of fiber daily to stay regular, promote the good bacteria in your gut, and cut back on the bloat.” Again, a plant-based diet will help you hit that threshold with ease.

The future of food for menopause

Of course, knowing about the right foods for menopause is only half of the equation—implementing that advice and tracking progress is a bit tricker. So while WeTheTrillions’ plant-based, microbiome-strengthening meal plan provides the nutritional foundation for later-in-life hormone health, the brand also gets doctors involved.

Here’s how it works: After filling out a health history questionnaire and placing their first order, clients get a 20-minute call with a health concierge or nutritionist who will find out more about their health concerns and lifestyle. Then, they can either loop their doctor into their WeTheTrillions profile or be matched with a provider who will keep tabs on the client’s symptoms—and lab results, in some cases—and make menu recommendations going forward. A proprietary algorithm also helps tweak the menus in tandem with clients’ self-reported symptoms—not just those relating to menopause, but to their other health concerns as well. “We want to make sure users are seeing tangible metrics on quantitative or qualitative improvements in their health.”

The end goal, says Bounahmidi, isn’t for clients to rely on WeTheTrillions forever. Ideally, she wants them to learn how to manage their symptoms and make their own best food choices going forward. She also hopes to make food for menopause accessible to more people. Right now, meal delivery is only open to those in the San Francisco bay area, although snack delivery is available nationwide. Plus, at $110 per week for the basic menopause meal plan—five days of customized breakfasts, lunches, and snacks—Bounahmidi recognizes that the cost is still out of reach for many of the people who need it. “As we’re scaling, I hope we can compete with the prices of junk food and be able to accept food stamps,” she says. “Plus, I believe in the next two to five years, we [will have the data] to prove the efficacy of this program to health insurers to offset part of the cost.” It’s an ambitious goal, but given that around 6,000 women in the U.S. reach menopause every day, it’s definitely one worth striving for.

Rory is another health-tech company that’s offering next-generation solutions for menopause symptoms. Still years away from this big life transition? Here are the foods that slow down its arrival—and the ones that speed it up.

Mushrooms aren’t just for cooking—here’s why you’re about to put them on your face


Grilled on skewers, whipped into an omelette, or acting as a vessel to stuff in even more veggies—is there any way you don’t love mushrooms? Newsflash: There’s about to be a new one, because they want in on your face. That’s right, the potential benefits of mushroom (and other forest-grown ingredients) are making their way into your skin care, and it couldn’t be happening at a better time.

“Stressors from environmental pollution, digital pollution, and our fast-paced modern lifestyles [can] create barriers to the natural world and wreak havoc on our health and our skin,” says Natalie Pergar, lead skin care trainer at Eminence Organic Skin Care.

So are Netflix and smog doing not so-great-things for your skin? Pergar thinks so—but says that exposing your skin to nature, like the Japanese practice of forest bathing, can help.

“The Pure Forest Collection brings the restorative properties of the forest directly to the skin, allowing us to release the stress of urban living and reconnect with nature.”

That’s why Pergar and the team at Eminence Organics took things back to basics with their latest collection. “The Pure Forest Collection [helps] bring the restorative properties of the forest directly to the skin, allowing us to release the stress of urban living and reconnect with nature,” she says.

And the star ingredient? Mushrooms, of course—specifically supercharged reishi and snow mushrooms, both of which have been buzzed about for their potential radiance-boosting powers.

Keep scrolling to learn more about the reported skin-care benefits of mushroom.

benefits of mushroom

Snow mushroom

Its real name is Tremella fuciformis, but everyone calls it snow mushroom (or snow fungus, snow ear, or white jelly mushroom, if you’re in the know). Usually found in the tropics, it’s also a popular ingredient in Chinese medicine.

Snow mushrooms are a super-hydrating ingredient that pulls moisture back into the skin, enhancing elasticity and aiding in natural collagen production,” Pergar explains. Pergar says it can hold up to 500 times its weight in water with a smaller molecular size than hyaluronic acid, which means the moisture may be better absorbed by your skin (skin-care buffs, take note).

Utilizing snow mushroom’s hydrating super powers, Eminence Organics’ Snow Mushroom Moisture Cloud Eye Cream is designed to help diminish under-eye bags and minimize puffiness with an assist from quinoa’s botanical peptides.

Reishi mushroom

If you’ve been following reishi, you know it’s a buzzy ingredient often whipped into wellness-boosted lattes. The mushroom contains high levels of polysaccharides—a carbohydrate that consists of sugar molecules bonded together—that help to boost hydration and promote water retention, says Pergar.

“Reishi mushroom is also known as a powerful adaptogen possessing more than 400 active compounds including antioxidants, which help reduce puffiness and restore a healthy glow to the skin,” she adds. 

Try it with Eminence Organics’ Snow Mushroom and Reishi Masque, which works to help reduce puffiness and promote a silky-smooth finish. Bonus: It also features birch water, known as nature’s detoxifier, which Pergar says can help purify. It’s official: Mushrooms are now a skin-care it ingredient.

In partnership with Eminence Organics

Top photo: Getty Images/Carina König / EyeEm

Can Wearing Knee Sleeves Increase Your Squat Max?


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Wander into any hardcore powerlifting gym and you’ll most likely see lifters donning knee sleeves during their squats. Not to be confused with a knee brace, which is used to prevent or alleviate an injury, these neoprene sleeves slide over your joints to add an element of compression. 

Available in 3 millimeter, 5mm, and 7mm thicknesses, knee sleeves are worn to reduce swelling and improve blood flow to the knee area. But most powerlifters claim that they can also increase the amount you can squat. So, are knee sleeves the PR (personal record) hack we’ve been missing out on?   

The answer: They’ll help you out…a little bit. 

The idea is that knee sleeves garner tension at the bottom of the squat, and as the lifter ascends the extra tension can help to bounce them back up. This is why some powerlifters will squeeze themselves into a too-small pair. More compression means more tension. 

“If you get heavier duty knee sleeves, like a ‘competition fit,’ which is going one size down from what you measure at, these can add up to 50lbs from what I’ve seen,” says Matt Mills, a competitive Strongman and owner of Lightning Fitness in South Windsor, CT. 

Conversely, Brandon Smitley, C.S.C.S.—an elite powerlifter and owner of THIRST—says the claims of guys adding 50 or 60 pounds to their squat from sleeves are, “bullshit.” “They’re just trying to sell you something,” he says. “Some of the best powerlifters on the planet are getting 15 to 20 pounds, and that’s a stretch. For the average gym-goer, they will see next to no gains.”

To put these claims to the test, Grant Barnett, a powerlifter and YouTuber under the name FitGranticus, laid down, hooked a fish scale to his shoe, and measured the resistance of his leg bent past 90 degrees. He found that his leg without the sleeve produced 10 pounds of force. While wearing a tight knee sleeve, he clocked in at 20 pounds of force. Clearly, the tension yields some assistance but is more in-line with what Smitley asserted.

As far as science goes, there’s no evidence that directly links knee sleeves to a stronger squat. That said, one study from the Journal of Strength and Conditioning studied how knee wraps—long pieces of elastic fabric that lifters wrap tightly around their knee, and are sometimes used to make knee sleeves with instead of neoprene—affected their squat output. They found that wearing knee wraps “significantly increased peak power.” 

In conclusion, wear knee sleeves to help keep your knee joint stable and warm—not to try and add weight to your squat. They may help you out a little, but if you really want a big squat, nothing beats good old fashion consistency and progression.


Shawn Spears Slays Some Demons at AEW’s All Out


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Shawn Spears rose to prominence as the “Perfect 10,” following years of chasing his dreams with WWE. Despite the character’s immense popularity, and a move to SmackDown Live, many pro wrestling observers felt that the grappler from Ontario, Canada was being overlooked, and so the talented performer seemed destined to be filed away as a “Great Hand” that would never reach his potential.

With the birth of All Elite Wrestling, Shawn has taken back control of his career and is once again all business. The 18-year veteran has weathered the ups and downs of life on the road, and recently brought the house down with his match against Cody Rhodes at AEW’s All Out.

Muscle & Fitness was lucky enough to catch up with Shawn as he prepared for the biggest match of his life at All Out. We talked about his approach to training, lessons learned, competition between WWE and AEW, and his goals for the future.


Thanks, so much for talking to us, Shawn. How do you approach training and conditioning?

The older I’ve gotten, and as much time that I have spent in the wrestling industry, coming on nearly 18 years now, and the taxing effect that has put on my body, it’s changed over the years.

I train pretty much daily now, and especially with opening a [pro wrestling] school in Florida, you know, we’re in the ring anywhere from three to five days per week. I’m also in the gym on a regular basis, and I have a gym inside my house as well, so I’m covered in all areas but every day I am doing some kind of physical activity.

In the last five years, pro wrestlers have become varied in how they approach diet and nutrition. Some of the guys and girls have become vegan, and some prefer a low carb intake. What are your preferences?

Yeah, it seems like every month there’s some different way of eating popping up, a better way of eating healthier, but the bottom line is to promote a healthy lifestyle. That’s important to me, not just for professional wrestling like I do for a living. But, you know, in the time after this is all done for me. 

Travel becomes a big factor. When I’m at home its easy because it’s a simpler schedule to stick to. Pizza is very tempting (laughs).

Pro wrestlers have an intense travel schedule going from city-to-city, show-to-show, and then it’s late at night and you’re in the car and you’ve got gas stations and fast food and all that kind of thing. How do you make the right choices?

Nowadays with technology, the food apps, and companies [offering pre-prepared meals] that are making themselves available to all types of athletes, it is very accessible to eat right and get your hands on healthy foods

For me, personally, I try to stay away from sugars and carbs after 8 p.m. It’s more protein and watching portion sizes, a lot of it just comes down to discipline and mind over matter.

How important is it for aspiring pro wrestlers to get legitimate training?

The key thing that I’ll tell our students, myself and Tyler Breeze have a school in Florida, is that it is very important to be trained by credible [pro wrestling] trainers that have put miles in their car and in their body. It is very, very important to be trained the right way for safety reasons first and foremost, and the fact that this is a very taxing business; mentally, physically, across the board.

If you are not trained properly, or not shown the ropes the right way, with the right people, you’re going to waste a lot of time and effort.

It is 11 years since you debuted on WWE’s version of the ECW brand. With so much coming up ahead of you now in All Elite Wrestling, what have you learned about yourself in those 11 years?

Wow, really? It goes by so fast. It’s wild to think about it. I think the biggest thing that I have learned about myself is that I don’t stop, I don’t quit. There’s been a lot of times in my career where if I did walk away from pro wrestling, many people would understand. 

But I’ve always had this belief in myself, or this gut feeling, whatever you wanna call it, that if I hung on long enough, something would eventually roll my way, and that’s exactly what has happened with AEW. 

You never know how close you are to actually accomplishing something. I feel a lot of people [in life], a lot of people let go or give up just before they really hit their moment and turn everything around. 

That’s such an important message for anyone striving to achieve something in their lives. How excited are you to be part of AEW? There seems to be a lot of buzz associated with the newly formed alternative wrestling promotion?

You said exactly what it is, an alternative product. We are beyond excited to bring something new. The tide raises all ships, you know? AEW is that tide, whether anyone wants to admit it or not. I’ll say it loud and proud: AEW has raised the bar. Everyone is doing better, because they have come along. They are so excited to showcase their product, and their talent, to the loyal fan base that it has built to this point. We’ve already started, but we hit the ground running on August 31st, (with All Out) and then one month later we go worldwide (with regular television) on a worldwide basis. AEW is changing the game.


You are using the managerial services of the legendary Tully Blanchard. How is this relationship developing?

If you would have told me six months ago, a year ago that I would be in another company, that I would be standing alongside Tully Blanchard, that I would be in one of the co-main events for All Out, I would have said you are absolutely crazy.

But this is a crazy industry, and it changes. And now I find myself standing alongside arguably, one quarter of the greatest faction (The Four Horsemen). I went out to San Antonio about a month ago, and that’s where Tully lives. I was able to spend the day with him. I went to his house, we had dinner, and we actually went to the gym together as well. This guy is still a machine (at 65). He still does 500 squats per week, like he did back in the day with Ric Flair. 

I heard a lot of stories [from Tully] about the Rhodes family, and their history and lineage, and about how Tully went to war with Dusty on a very regular basis, probably more than anybody else. This is why I enquired about his services to begin with, we are carrying on that tradition. I am carrying on the tradition, going to war with a Rhodes. That’s our focus and we are all business. 



You’ve definitely picked up more of a serious attitude as of late. Now known at the “Chairman” of AEW, after blasting Cody Rhodes with a chair, it seems that it is finally your time to shine after making others look good for quite a while, something that is no easy task.

I take great pride in being able to work with anybody. Whether it be a brand-new talent, whether it be someone who has been in wrestling for four or five years, or even 15 to 20, I take pride in being able to cover the spectrum when it comes down to match preparation and execution.

But that can also pigeonhole you, and I was pigeonholed for quite a long time. On one hand, I was very reliable when they (WWE) needed something done. I was there and I got it done, but at the same time I couldn’t break through the glass ceiling that seemed to be placed over my head. Now, that has changed. 

I have taken my career into my own hands, been given an opportunity to be on a worldwide platform (in AEW) with no restrictions. 

Now, this is all on me. Now there’s no more “Oh, well, maybe you are being held back or it’s not him it’s creative.” I want all that out of the way, I want everything to fall on my shoulders now. Regardless of what happens, when I’m seventy years old, I can look back and say that I did this the way I wanted to, on my terms, and I gave it everything I got.


The war with Cody could spill over to AEW’s debut weekly broadcast beginning October 2. You are no stranger to live weekly television, what are your thoughts on being a part of weekly AEW TV?

It’s monumental, historic. I was watching TNT yesterday and I’m seeing commercial after commercial for AEW. It is amazing to me that after almost 20 years, we are going to have an alternative wrestling product on a major station and I get to be a part of this. You know, I haven’t gotten to do many firsts in my career, I’m excited about that and if you’re not excited about that? There’s something wrong with ya. 

In terms of live TV, it is a different animal. It’s big and it moves very fast. It’s gonna be very interesting to me, and I’m excited to see how the young talent adapts to that. I do have quite a bit of television experience, as does Cody, and Kenny (Omega) and the Young Bucks. It will be a wonderful and very quick learning curve for a lot of young talent coming up in AEW. Sometimes it is better that way, to be thrown straight into the fire and find your way out, rather than just stand around. Overall, we’re feeling excited and we are ready, our audience is ready, and hopefully the world is ready. 

It was recently announced that WWE will be putting its NXT brand head-to-head with AEW on Wednesday evenings. You have a long history with NXT, so we have to ask for your thoughts on this?

I think no matter who is on, on whatever timeslot, everyone is going to be motivated regardless. We are gonna do our thing on Wednesday nights, we’re gonna tear it up and if you watch, fantastic, we think you are in for one hell of a treat and if you don’t watch, you are missing one hell of a show, it is really that simple. But that is the beautiful thing about providing an alternative, it benefits the audience. Not just the audience of AEW, or WWE, or Impact, or Ring of Honor, it benefits the everyday casual wrestling fan. You now have another option. 

I can’t speak for everybody, but we are not looking at it as a head-to-head competition, where we need to knock these guys out of the water, we are going to go out there and do our thing.

AEW’s brand new weekly show begins October 2 on TNT Drama in the United States. Check your local listings for airtimes in other territories. Shawn Spears can be found on Twitter: @Perfec10n or Instagram: @theshawnspears


Higos: propiedades, beneficios y su uso en la cocina


Higos: propiedades, beneficios y su uso en la cocina

Los higos son una fruta muy sabrosa cuya mejor temporada de recolección y consumo se inicia ahora. Te contamos las propiedades, beneficios y usos de esta fruta rica en azúcares naturales.

Propiedades de los higos

Los higos son los frutos de la higuera. Constituyen una de las frutas con mayor contenido en hidratos pero al mismo tiempo presentan un elevado aporte de fibra (2%).

Entre sus micronutrientes destaca el contenido de vitaminas del grupo B, sobre todo ácido fólico y niacina, así como también potasio, calcio y magnesio.

Asimismo, el higo posee variados fitoquímicos que confieren al mismo propiedades antioxidantes, entre ellos destacan los polifenoles y las antocianinas como señala un estudio publicado en 2011.

También los compuestos fenólicos podrían ser los responsables del efecto antimicrobiano que tiene el higo, sobre todo en sus hojas.

Fig 972271 1280

Beneficios de los higos

Desde hace muchísimos años el higo es preciado no sólo como alimento sino también debido a sus propiedades medicinales. 

Como alimento de acentuado sabor dulce pero rico en fibra y sin azúcares libres, el higo puede ayudarnos a calmar la tentación de comer algo dulce que además, sacia y puede ser de utilidad contra el estreñimiento.

Pero más allá de esto, hay estudios que señalan actividad hipolipemiante, heatoprotectora y anticancerígena en el higo debido en gran medida a sus fitoquímicos con efecto antioxidante que pueden reducir el estrés oxidativo en el cuerpo y el daño celular según ha sido analizado

Por otro lado, muchos tienen el temor de estar consumiendo demasiado azúcar ante la ingesta de higos, pero se trata de azúcares naturales, acompañados de fibra que sacia y micronutrientes de calidad. Además, en roedores se ha corroborado el efecto reductor de las glucemias que podría ser de mucha utilidad en personas con diabetes.

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Cómo usar higos en la cocina

El higo es una excelente fruta para consumir fresca a modo de postre o snack saludable. Aunque de igual forma puede sumarse a diferentes platos como por ejemplo una ensalada, una frittata, unas tarteletas para el aperitivo o una pizza.

Otra opción es darles una breve cocción incorporándolos a una mermelada, una tarta Tatin o un postre como son los higos asados al vermut.

Claramente el higo es una noble fruta con valiosas propiedades que no podemos dejar de aprovechar en esta temporada.

Imagen | Pixabay

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A definitive ranking of the 9 most popular non-dairy yogurts


Before ditching dairy, I was nothing short of a yogurt hoarder. I’d go to Costco, grab a huge box of Greek yogurt, and have a solid supply in my fridge at all times. I’ve found that most non-dairy yogurt leaves something to be desired, so I went on the hunt to find the very best one. It wasn’t easy, and let’s just says I ate a lot of yogurt in my exhaustive research, but somebody had to do it.

With cow’s milk taking a backseat, you’re able to choose from a wide variety of options made with oat, almond, cashew, soy, and more. Also cool? With all the probiotics added in, you’re still getting the same gut-friendly strains of bacteria found in the real deal, all without the inflammation often caused by dairy products.

“You don’t have to give up yogurt if you’re giving up dairy,” says Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area. “I always recommend opting for ones with as little added sugar as possible—so an unsweetened yogurt, when possible. As with any yogurt, you can add your own sweetness with fruit and spices like cinnamon and nutmeg.”

I tried out some of the most popular varieties of non-dairy yogurt and ranked them by taste and texture. Here’s exactly which ones came out on top.

Some of the most popular non-dairy yogurts, ranked

Photo: Daiya

9. Daiya Coconut Cream Yogurt Alternative

Daiya has completely changed the formula of its dairy-free cheeses, upping the taste and meltability—is that a word?—so they’re even more dairy-like. Unfortunately, while I love the brand’s other products and use them regularly, this yogurt isn’t my favorite.

  • Flavor: Black Cherry
  • Nutrition stats (5.3 ounces): 160 calories, 1 gram fiber, 9 grams sugar (including 8 grams added sugar), 6 grams protein
  • Taste: I really wanted to love this black cherry flavor because Daiya is killing it in the dairy-free game, but it tasted more like medicine than a sweet treat and left behind a weird aftertaste. There’s a coconut-based, non-dairy Greek Yogurt version available, which might be a better pick.
  • Texture: If you like your yogurts extra-thick, this is it. It’s kind of like a Jell-O and yogurt hybrid: scoopable, thick, and a little clumpy.
  • Other flavors available: Peach, strawberry, blueberry, vanilla bean, plain

Score: 3/10

Photo: Silk

8. Silk Dairy-Free Yogurt Alternative

Soy milk has always seemed like the most milk-like to me, so it’s no wonder I was a fan of the texture of this yogurt. But despite loving other Silk products (they’re sitting in my fridge as we speak!), I’m not a big fan of this yogurt. Maybe the company’s oat milk and almond milk varieties are better picks.

What a RD thinks of soy milk: “Soy is a complete protein source, which means it contains all the essential amino acids. It’s one of the higher-protein options for alternative milks. A cup of soy milk can contain up to around 9 grams of protein. Many soy milks are fortified with vitamins and minerals, and so you can get about 30 percent of the daily value for vitamin D and 30 percent of the daily value for calcium per cup.” —Amy Gorin

  • Flavor: Strawberry
  • Nutrition stats (5.3 ounces): 130 calories, 3.5 grams fat, 2 grams fiber, 13 grams sugar, 6 grams protein
  • Taste: I really thought I was going to love the strawberry flavor of this yogurt, but despite listing real strawberries on the ingredients list, it was very artificial-tasting to me. It also left me with a weird aftertaste.
  • Texture: The texture was flawless. It wasn’t too runny or too thick, making it feel like I was eating the real deal. In fact, it reminded me a lot of the Go-GURTs I ate as a kid.
  • Other flavors available: Peach mango, tropical pineapple, berry, plain, vanilla

Score: 4/10

Photo: Coyo

7. Coyo Dairy-Free Organic Yogurt Alternative

Because this yogurt is made up of coconut cream, it has triple the calories of some of the alt-dairy yogurt options on this list.

  • Flavor: Mixed berry
  • Nutrition stats (5.3 ounces): 390 calories, 35 grams fat, <1 gram fiber, 12 grams sugar, 3 grams protein
  • Taste: The taste of this yogurt is very interesting. With how bright the color is, I thought it was going to be a blast of flavor, but it’s actually a very, very faint whisper of berry.
  • Texture: The texture of this yogurt is thick and very clumpy. You have to mix it up quite a bit before you can take a bite, and even then, it’s still not smooth like other options. To me, it’s more like a fluffy, thick whipped cream consistency than a yogurt consistency, making it a good option for some sort of dessert.
  • Other flavors available: Vanilla bean, mango, natural, chocolate

Score: 4/10

Photo: Nancy’s

6. Nancy’s Probiotic Oat Milk Non-Dairy Yogurt

If you’re an oat milk fan, you’ll undoubtedly love this yogurt. It’s super creamy, uses wholesome ingredients, and has a texture that could fool just about anyone into thinking they’re eating dairy. It also has a surprising ingredient: faba beans, which give an extra boost of protein.

What a RD thinks of oat milk: “Oat milk tends to be a little higher in calories than some of the other alternative milks. A cup of milk typically provides about 20 percent of the daily value for calcium. You also get some blood-pressure-helping potassium. Oat milk has a creamy texture that very closely resembles that of real milk. Some oat milks are fortified with additional nutrients, such as vitamin A, vitamin B12, and vitamin D.” —Amy Gorin

  • Flavor: Strawberry hibiscus
  • Nutrition stats (6 ounces): 110 calories, 1.5 grams fat, 2 grams fiber, 9 grams sugar (including 7 grams added sugar), 6 grams protein
  • Taste: Something about this yogurt’s flavor threw me off, and it left me with a weird aftertaste. Upon trying another flavor—blueberry—I think it’s the slight tanginess.
  • Texture: The texture of this yogurt is on-point. The oat milk gave it a creaminess and smoothness that’s on the same level as dairy yogurts.
  • Other flavors available: Plain, blueberry, vanilla

Score: 4/10

Photo: GT’s

5. GT’s CocoYO Pure Living Coconut Yogurt

The lid on this yogurt screams “I’m alive” and warns you to open it carefully. And after I did remove it, I have to say: the raw coconut-based product definitely did look alive. Even though I personally wasn’t a fan of the tangy taste, it deserves an all-star rating for its short list of ingredients and nutrition stats.

  • Flavor: Raspberry
  • Nutrition stats (8 ounces): 160 calories, 12 grams fat, 4 grams fiber, 4 grams sugar, 2 grams protein
  • Taste: If you like ridiculously tangy yogurt, this one’s for you. I, unfortunately, was very taken aback and had to…umm, dispose of my mouthful. Props to anyone who can eat it, but personally, it reminds me of what it’s like trying to take a shot of apple cider vinegar: You know it’s good for you, but you don’t like doing it. I wouldn’t expect anything less from GT Dave, and I mean that in the best way possible.
  • Texture: It’s very, very thick and creamy—and also airy. When you stick your spoon in, it feels like you’re scooping into a spongey material.
  • Other flavors available: Cacao, pure, ginger turmeric, vanilla

Score: 7/10

Photo: Forager

4. Forager Project Organic Dairy-Free Cashewgurt

Looking for a perfect yogurt to add into your smoothie? This is it. It doesn’t have a crazy-sweet taste like other options, and it’s one of the runniest I tried, making it a great option to mix in with other ingredients and sip up for breakfast.

  • Flavor: Blueberry
  • Nutrition stats (5.3 ounces): 140 calories, 6 grams fat, 1 gram fiber, 12 grams sugar, 3 grams protein
  • Taste: If you like minimal sweetness in your yogurts, this is a great pick. The blueberry flavor is very subtle, and there’s not an artificial, sugary taste in the slightest.
  • Texture: This is definitely one of the runniest yogurts. That said, it’s still nice and creamy.
  • Other flavors available: Unsweetened plain, strawberry, vanilla, lemon, cherry, coconut

Score: 8/10

Photo: Kite Hill

3. Kite Hill Dairy-Free Artisan Almond Milk Yogurt

Almond milk is typically my least favorite non-dairy milk, but I’ve gotta say—this yogurt is making me change my mind. It was incredibly smooth and creamy and the vanilla flavor wasn’t at all overpowering or artificial-tasting, making it a great base for smoothies and parfaits.

What a RD thinks of almond milk: “Many almond milks are fortified with vitamins and minerals—so in a cup of milk, you could get around 45 percent of the daily value for calcium, 50 percent of the daily value for vitamin B12, and 25 percent of the daily value for vitamin D. Vitamin D is typically not easy to find in foods.” —Amy Gorin

  • Flavor: Vanilla
  • Nutrition stats (6 ounces): 190 calories, 10 grams fat, 2 grams fiber, 20 grams sugar (including 19 grams added sugar), 4 grams protein
  • Taste: This yogurt has just the right amount of vanilla and sweetness that provides great flavor without being at all overpowering. It’s also a natural not-trying-too-hard flavor, like some of the other vanilla options on the market.
  • Texture: It’s thick and creamy. You don’t have to worry this yogurt getting runny.
  • Other flavors available: plain, plain unsweetened, peach, blueberry, strawberry, key lime, raspberry

Score: 8/10

Photo: Trader Joe’s

2. Trader Joe’s Creamy Cashew Yogurt

Trader Joe’s is making affordable, dairy-free yogurt accessible to all with one of its latest releases. (Which only sets you back $1.69 each, by the way.) After trying it out, I’m happy to say it holds up to some of the bigger names.

What a RD thinks of cashew milk: “Cashew milk provides small amounts of iron and calcium and is typically low in calories when unsweetened—around 25 to 40 calories a serving. Some cashew milks are fortified with vitamins and minerals, including vitamin B12 and zinc.” —Amy Gorin

  • Flavor: Strawberry
  • Nutrition stats (5.3 ounces): 140 calories, 6 grams fat, <1 grams fiber, 12 grams sugar (including 11 grams added sugar), 3 grams protein
  • Taste: Unlike some strawberry flavored non-dairy yogurts that are so sweet it’ll make you wince, the flavor here is subtle and satisfying.
  • Texture: The texture is smooth, creamy, and a nice in-between of the thick and runny options.
  • Other flavors available: Vanilla bean

Score: 9/10

Photo: So Delicious

1. So Delicious Coconut Milk Yogurt

Key lime was always one of my favorite yogurt flavors, so this one had a lot to live up to. And luckily, it didn’t disappoint. In fact, I think I like it even more than the types I ate regularly in the past.

What a RD thinks of coconut milk: “Unsweetened coconut milk has a nice creamy texture. However, it contains very little or no protein. Most coconut milk beverages are fortified with vitamins and minerals, and so you may get 50 percent of the daily value for vitamin B12 and 30 percent of the daily value of vitamin D per cup.” —Amy Gorin

  • Flavor: Key lime
  • Nutrition stats (5.3 ounces): 130 calories, 4 grams fat, 2 grams fiber, 17 grams sugar, <1 gram protein
  • Taste: This was one of the best flavors of non-dairy yogurt I’ve tried. It was wholesome, well-rounded, didn’t have that artificial taste, and didn’t have a weird aftertaste. It also didn’t taste coconut-y at all, like some coconut milk products do.
  • Texture: While the almond and oat milk varieties of yogurt are pretty thick, this one is the perfect happy medium between thick and runny, making it easy to eat on its own or use in other recipes.
  • Other flavors available: Plain, vanilla, passionate mango, strawberry, pineapple brûlée, unsweetened vanilla, unsweetened plain, strawberry banana, raspberry, peach, chocolate, blueberry

Score: 10/10

Here’s why there’s locust bean gum in all your favorite non-dairy foods. Then, check out this go-to guide to picking a non-dairy milk.

A la hora de entrenar, ¿es mejor tener mucha motivación o mucha disciplina? Analizamos las ventajas de ambas


A la hora de entrenar, ¿es mejor tener mucha motivación o mucha disciplina? Analizamos las ventajas de ambas

Llega septiembre y con él llegan los propósitos para el nuevo curso. Septiembre es un gran momento para plantearnos qué cosas queremos empezar y con qué cosas queremos seguir. Sin embargo, retomar hábitos o adoptar hábitos nuevos, suele resultar complicado y, en ocasiones, nos cuesta mantenerlos en el largo plazo

Este hecho lo habremos vivido cualquiera de los que hayamos intentado comenzar a hacer deporte o ir al gimnasio y a los tres días ya no éramos capaces de levantarnos del sofá para ir. Si pedimos consejo, algunas personas nos dirán que entrenamos la motivación mientras que otras nos dirán que tenemos que tirar de disciplina. Entonces, ¿por cuál optamos? 

Motivación vs disciplina

Lo primero que necesitaríamos tener claro es cuál es la diferencia principal entre motivación y disciplina, porque en algunos casos puede parecer que hay una línea difusa. Sin embargo, la diferencia es importante y debemos tenerla en cuenta. 

En el caso de la motivación, se refiere a un aspecto emocional: las ganas que tienes de hacer una tarea. En la disciplina, por el contrario, hablamos de razones, sin importar si tenemos ganas o no de hacer la tarea que vamos a hacer. Hay una razón y no una emoción para hacerla. 

Jonathan Borba Zfpoelmdc M Unsplash

Dicho esto, parecería sencillo decir que para asegurarnos de que vamos al gimnasio, a entrenar o a cumplir cualquiera de los hábitos que nos hemos impuesto, deberíamos optar por la disciplina. Sin embargo, no es tan sencillo, ni tenemos por qué elegir

Los beneficios de la motivación y por qué funciona

Una de las ventajas de la motivación, y por lo que muchos de nosotros podemos sentirnos más inclinada hacia ella, es que viene desde dentro. Es decir, se trata de algo más  intrínseco – aunque también puede haber motivaciones externas -.  En general, cuando hacemos algo por motivación es porque resuena mucho dentro de nosotros. 

Debemos recordar que la motivación no deja de ser una respuesta adaptativa que se da para facilitar la adaptación y asegurar nuestro bienestar. La motivación se sustenta de motivos – que responden a necesidades vitales -. Cuanto más fuertes son esos motivos, y más relevancia tienen en nosotros, más exigen nuestra atención y que los cumplamos. Es por ello que resuenan tan fuerte en nosotros y pueden tener tanta relevancia a la hora de cumplir con una acción. 

Por ello, si nos duele la cabeza solemos tener una gran motivación para levantarnos a coger un analgésico. Esa motivación de quitarnos el dolor de cabeza será más fuerte que cualquier otra en ese momento – descansar, trabajar, salir con amigos, etc. – porque es realmente importante para nuestro bienestar y para calmarnos

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Nuestros motivos y motivación imponen prioridades para que atendamos las conductas que son importantes. Sin embargo, la motivación es un proceso dinámico y la relevancia que tienen los motivos – “ponerse en forma”; “estar sano”; “beber agua para no deshidratarnos”; “salir con amigos para satisfacer nuestras necesidades sociales” – cambian de fuerza e intensidad, a pesar de que cuando cumplimos con algo por motivación la recompensa suele ser más alta

 La motivación, se refiere a un aspecto emocional: las ganas que tienes de hacer una tarea. En la disciplina, por el contrario, hablamos de razones 

Es por ello que, si queremos poner a la motivación de nuestra parte, debemos reforzarla y darle importancia a los motivos de manera activa, hasta que se conviertan en motivos dominantes que influyan directamente en nuestra motivación y conducta. Para ello existen diferentes técnicas. Lo primero es reconocer cuáles son nuestras necesidades, emociones, etc. Solo así sabremos cuál es el motivador que mejor funciona con nosotros. 

En algunos casos será ir acompañado con un amigo, porque el apoyo nos motiva mucho, en otros casos ir acompañado, pero porque la competencia es nuestro mejor motivo motivador. Para otros será el ponerse metas e ir cumpliéndolas y para otros será prohibirse su alimento favorito y solo obtenerlo cuando cumplen con el entrenamiento. La motivación puede ser una herramienta muy fuerte y útil, pero es importante que demos con nuestro motivador más dominante

Por qué funciona la disciplina

Thao Le Hoang Yysy93clr4w Unsplash

La disciplina, por el contrario, no depende de nuestra motivación. No necesitamos reforzar los motivos para hacer algo, porque da igual que estemos motivados o no – aunque sería mejor si lo estuviéramos -, tenemos que hacerlo y no hay más opciones

La disciplina es muy importante para cualquier trabajador (imaginar solo ir a trabajar únicamente cuando nos sintamos motivados no es una opción, por ejemplo). La disciplina nos ayuda a actuar incluso cuando no tenemos motivación

De hecho, una de las ventajas de la disciplina es que puede acabar haciendo que aparezca la motivación. Por ejemplo, imaginemos que cada día vamos al gimnasio a entrenar gracias al uso de la disciplina, aunque no tengamos ningunas ganas. Es muy probable que, aunque hayamos ido por obligación y sin ganas, al terminar cada entrenamiento nos hayamos sentido satisfechos con nosotros mismos por haber cumplido con nuestras obligaciones. 

Por otro lado, tras varios entrenamientos, lo más probable es que hayamos ido cumpliendo objetivos y logrando cosas nuevas. Esas sensaciones de logro y de satisfacción con nosotros mismos son grandes motivos y pueden acabar desarrollando la motivación para seguir yendo a entrenar, pero esta vez con ganas. 

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La disciplina, por supuesto, también puede entrenarse: marcarnos objetivos, ponerlos por escritos, dejarnos la ropa preparada de la noche anterior, levantarnos cada mañana a la misma hora y seguir la misma rutina o ponernos recompensas a corto plazo según vamos cumpliendo objetivos pueden ayudar a entrenar esta disciplina

¿Motivación o disciplina?

Existen diferentes teorías al respecto y diferentes personas te darán una respuesta diferente. Sin embargo, la motivación y la disciplina son diferentes caras de la misma moneda

Por ello, probablemente, nuestra mejor opción es optar por una combinación de ambas en vez de optar únicamente por una de ellas y dejar la otra de lado. Especialmente, al principio, si estamos teniendo dificultades para encontrar la motivación, la disciplina puede ser de gran ayuda. 

Por otro lado, esforzarnos en reconocer qué es lo que nos motiva a nosotros, qué motivos tienen una gran importancia en nuestras necesidades, etc., de manera que podamos utilizarlos para entrenar nuestra motivación. Disciplina y motivación juntas nos ayudarán a no dejar el gimnasio nunca más. 

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A la hora de entrenar, ¿es mejor tener mucha motivación o mucha disciplina? Analizamos las ventajas de ambas

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We tried a meal delivery service that caters to keto and plant-based diets—here’s what happened


As fun as it is to embrace the spontaneity of summer (AKA grabbing an ice cream cone and calling it lunch), there’s something reassuring about settling back into a routine come fall—when it’s not too hot to turn on the oven and you can actually get excited about your healthy eating habits again.

In the spirit of embracing eating well, two Well+Good editors decided to turn their return to routine into a game—by challenging themselves to a week of following a completely new eating style to see if they could develop fresh (still exciting!) habits while experiencing unique flavors. (Spoiler: They did.)

To do it, they hit up Green Chef, a USDA-Certified Organic company that offers meal kits catering to a variety of dietary preferences, to help them try out plant-powered and keto eating plans.

In addition to inciting new creativity in the kitchen, their main takeaway was how unbelievably easy everything was to prepare. You just sign up, pick the meals that look most appetizing, and bam—all the sustainably sourced, pre-portioned ingredients show up at your door, ready to be cooked and gobbled.

Scroll down to hear two editors’ firsthand experiences with their week of going the meal delivery kit route.

Photo: Green Chef

Plant-Powered: Alex Taylor

I opted for the plant-powered track because I’ve been trying to lower my meat consumption. And though getting creative with words is literally what I do for a living, transferring that imagination to the kitchen isn’t always successful (my go-to is tossing eggs and veggies in a pan and calling it dinner).

Thankful for the culinary creativity assist, I picked my first Green Chef meal of the week: roasted curried cauliflower. Let me tell you right now, I’ve never been more excited to eat leftovers. It took all of 25 minutes to whip up, and it contained so many flavors I rarely have the fortune of tasting that I was genuinely impressed by my skills. Technically, most of the credit belongs to the detailed recipe cards (complete with photos and step-by-step instructions), but I still felt like a professional chef.

After that powerhouse of a veggie-fueled meal, I didn’t know how the others would measure up. But the Asian noodle bowl with mushrooms had me drooling just looking at the photo on the recipe card (not even kidding) and the sauce was chef-kiss worthy. I closed my week with the white bean Ratatouille—and it was tres, tres délicieux and sent me to France without having to pay for airfare.

Seeing how simple these three recipes were to whip up inspired a whole new level of kitchen creativity I didn’t know I had. Now, my quest to cut back on meat feels way less arduous than I previously thought, and I can (finally!) stop eating the same exact thing five days in a row.

Photo: Green Chef

Keto: Erin Flynn

As a keto skeptic (I’m generally not a fan of restrictive diets), I treated this week as a challenge to get out of my comfort zone in the kitchen. I mean, there’s got to be a reason keto is seriously trending right now, right? So I was excited to see what all the high-fat hype was about with Green Chef’s keto recipes.

Off the bat, I liked that I could just select the keto meal plan on the website and choose my meals from there, rather than spending tons of time reading nutrition labels and counting grams of fat. The Green Chef system made it easy to be sure my meals were within the keto guidelines, and for me, simpler is always better, so that was a total win.

Once it was time for dinner, grabbing the paper bag of ingredients made starting to cook super streamlined—rather than hunting through the fridge for miscellaneous accoutrements or playing the “is this mine or yours?” guessing game with my roommate.

The first meal I tackled was smoky chicken with cotija cheese over sautéed cabbage. Though the ingredients were minimal, I was surprised at how full the leftovers kept me at work the next day.

Next up was the kale salad with BBQ chicken, which admittedly was very similar to my go-to salad order at my favorite lunch spot. I was starting to understand the whole keto concept a little better (basically, this stuff tastes good). I capped off my week with shaved steak and zucchini noodles, another personal favorite, and I was pretty much overjoyed that I got to add butter and cheese to the savory sauce.

I might not be a fan of diets, but I’m a huge fan of flavor (and of butter) and eating keto with Green Chef didn’t feel like a diet at all. It felt like treating myself to nourishing, gourmet meals every night, which is a lifestyle I can totally get behind.

Ready to start cooking? Use code WELLANDGOOD75 for $25 off your first three orders and free shipping.

In partnership with Green Chef

Top photo: VeaVea/Stocksy

Don’t Use Bootleg or Street Vaping Products, C.D.C. Warns


With more than 200 cases of respiratory illnesses possibly related to vaping, and no single culprit, public health experts are advising young people not to buy cannabis and other e-cigarette products off the street.

15 Bold, Brilliant, and Totally Bankable NFL Predictions 2019


The centennial season of the NFL is upon us. On Sept. 5, the Chicago Bears will battle the Green Bay Packers in the first game of the season, which will extend until Super Bowl LIV on Feb. 2, 2019. There’s plenty worth speculating on—from the continued rise of sports gambling to what might be Aaron Rodgers‘ best season to date—and everyone has their own NFL predictions.

We looked at the season (and the Super Bowl) looming on the horizon to bring you 15 NFL predictions of our own. Here’s how we think the 2019–20 NFL season will play out.

The 9 Best Bed Sheets for Men at Every Budget


Your bed is your refuge, your escape, your nightly chance to rest and recover. We spend nearly a third of our lives in our beds, so it’s important for the bed to be a place we love to be.

What are the best sheets for men? We chose Parachute Linen sheets as our Best Overall Sheets for Men because of their softness, durability, and quality.

Did we mention they’re soft? Parachute travels the world curating a fine collection of home gear that’s beautiful in its simplicity and renowned for its quality. It’s only about five years old. The company’s story is one of those entrepreneurial fairy tales, a “local start-up makes good” kind of thing. It’s an inspiration for start-ups everywhere. But the story of Parachute begins with its amazing sheets, comforters, pillows, and duvets.

Parachute’s line of bedding includes sateen, percale, and the brand-new brushed cotton line, which we can’t wait to climb into for a test snooze. But we chose the Linen line as our Best Sheets Overall because of their natural simplicity and all-around functionality. They’re naturally cool and breathable, and wick away sweat as well as any microfiber material.

What Other Sheets Made the Cut?

  • PeachSkinSheetsBy far the coolest sheets you can find, PeachSkins are naturally temperature-regulating and moisture-wicking;
  • Brooklinen Luxe SateenFor silky smoothness in an organic fabric, we found that the Brooklinen Luxe’s feel was one of the sweetest in the Sateen space. If you’ve got someone to impress, start here;
  • MellanniWe were stunned at the nearly 60K Amazon reviews these sheets have mustered—and even more impressed that they maintained a 4.4-star rating;
  • Eddie Bauer FlannelNeed to stay warm in the colder months? These are the best flannel sheets we could find, and the price is right in our sweet spot.

Before you climb into bed tonight, check out these amazing bed sheets for guys. You’ll thank us in the morning.