Health
How to Boil an Egg? Scientists Claim to Have Cracked the Recipe.
A colleague approached Ernesto Di Maio, a materials scientist in Naples, Italy, and an expert in plastic foams, with a blunt suggestion: “You should do something cooler.” The colleague had a project in mind, Dr. Di Maio recalled. He wanted a perfectly boiled egg.
The task was harder than it might seem, as many home cooks know. The yolk and the egg white, or albumen, have different chemical compositions, which call for different heating temperatures. Dr. Di Maio and his colleagues also welcomed the chance to one-up the Michelin-star chef Carlo Cracco, an egg evangelist who charges $52 for an egg yolk dish at his restaurant in Milan.
The scientists devised a way of cooking an egg that requires no special culinary skill or fancy gadgets. It took about 300 eggs, though the researchers “didn’t eat all of them,” said Pellegrino Musto, a polymer expert at the National Research Council of Italy.
The researchers said their method, published on Thursday, preserves the distinct textures of the egg as well as its nutritional value.
The two parts of the egg require different cooking temperatures because they have different chemical components. “The albumen is mainly composed of water and proteins,” said Emilia Di Lorenzo, a graduate student in Dr. Di Maio’s lab at the University of Naples Federico II who recently published a paper on foaming pizza. “Yolk, on the other hand, is much richer in nutrients.”
Hard-boiling an egg is a popular approach that calls for at least 10 minutes of immersion in boiling water. That is long enough for the yolk to be thoroughly cooked. But it’s also plenty of time for the albumen’s proteins to unfold and clump, expelling water molecules as they become heated. The approach can also create a green ring around the yolk, which indicates the presence of smelly ferrous sulfide.
“Many times people say that they don’t like the rubberiness of the egg white, or the graininess of the yolk in a hard-boiled egg,” said Nelson Serrano-Bahri, a chef and the director of innovation at the American Egg Board, the egg industry’s main trade association, which has lately been dealing with soaring prices and worries about the bird flu.
A soft boil, on the other hand, needs a much shorter cooking period. That keeps the albumen from turning hard — but may also keep the yolk too soft. Ms. Di Lorenzo explained that the yolk is rich in lipids which, when heated, become more fluid. Though some people prefer a runny yolk, others find it revolting.
A third method, known as sous vide, cooks an egg for an hour in a water bath of 150 degrees Fahrenheit. That’s the ideal temperature for the yolk, but the prolonged exposure is less optimal for the albumen because the water is not hot enough to denature its proteins.
Ms. Di Lorenzo was blunt about the sous vide approach: “It’s runny. I am not a big fan.”
The scientists’ new method, derived with the help of fluid dynamics software, calls for alternating between boiling and lukewarm water: The egg gets two minutes in 212-degree water, followed by two minutes at 86 degrees, with the cycle repeated eight times. Dr. Di Maio explained that the average temperature of the two immersions, 150 degrees, is ideal for the yolk, while the hotter bath is sufficient to cook the albumen.
“The very key of our method is to have a well-cooked albumen without wasting the yolk,” Dr. Di Maio said.
Relative to the other methods, the periodic baths did a better job of preserving the egg’s nutrients, the study found. The authors noted a higher concentration of polyphenols, compounds that protect against DNA damage.
“It’s probably brilliant — but who is the method for?” asked Deb Perelman, who runs the popular Smitten Kitchen blog. “For home cooking, there’s always a necessary balance of perfect versus a reasonable effort.”
Her preferred foolproof method involves a long ice bath after the egg is cooked. In a recipe for The New York Times, J. Kenji López-Alt proposed steaming the egg in a single inch of water.
“It’s a matter of taste,” Ms. Di Lorenzo said. If science is universal, food is deeply personal. Some people even eat raw eggs.
There is one big drawback to the new Italian technique. “It’s more difficult to peel the periodic egg because everything is softer,” Dr. Di Maio said.
But Mr. Serrano-Bahri said that the Egg Board was on the case. “We are running a study to figure out that,” he said. “I could have an answer for you in the coming months.”
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No sex for the win? This was the advice given to this year’s NBA champions.
New York Knicks owner James Dolan addressed the now-champs as they headed into the playoffs in April 2026, acknowledging their high potential to eventually win the championship.
“I don’t know if you understand what it would mean for you to win a championship this year … It would be life-changing,” he said. “It will stick with you the rest of your lives, and if you don’t win, you’ll be thinking about it the rest of your lives.”
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As Dolan’s inspirational speech to the team went on, he explained how the next 10 weeks would require each player to make sacrifices – watching their diets, getting proper sleep and perhaps even abstaining from sex.
“You need sacrifice and you need to eliminate all the distractions around you,” he said.
Jalen Brunson of the New York Knicks celebrates with the Bill Russell NBA Finals Most Valuable Player Award trophy and Knicks owner James Dolan after defeating the San Antonio Spurs in Game Five of the 2026 NBA Finals at Frost Bank Center in San Antonio, Texas, on June 13, 2026. (Gregory Shamus/Getty Images)
“I had this idea that maybe you should give up sex for the next 10 weeks,” the owner said. “You don’t have to give up sex for the next 10 weeks – but, like the Spartans … They denied themselves, so that they can have an edge. Get the edge.”
This received a few snickers from the team, and Dolan responded, “Don’t tell [your wives and girlfriends] you’re not going to have sex and don’t tell them it was my idea. But let them know what this is going to be like … and how they’re going to have to sacrifice, too.”
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Dr. Anna Elton, licensed marriage and family therapist and clinical sexologist in Massachusetts, confirmed that this belief has been around for centuries, dating back to the ancients Spartans and early Olympic competitors.
Avoiding sex can preserve energy, increase aggression and sharpen focus, according to Elton.
The theory behind abstaining from sex for better athletic performance supports that it can preserve energy, increase aggression and sharpen focus. (iStock)
But modern research has found little evidence that consensual sexual activity negatively impacts strength, endurance, reaction time or athletic performance when it occurs at least 10 hours before competition, the doctor countered.
However, “activity very close to competition may affect recovery measures,” she added. What may be more important, according to Elton, is the psychological value of abstinence.
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“Choosing to abstain can reinforce discipline and total commitment to a larger goal,” she said. “In those cases, the advantage may come more from mindset and focus than from any physical effect.”
“Whether the sacrifice is alcohol, social activities, favorite foods or sex, the message is often the same: ‘We are all in.’”
New York Knicks guard Jalen Brunson celebrates with teammates after the Knicks defeated the San Antonio Spurs in game five of the 2026 NBA Finals at Frost Bank Center in San Antonio, Texas, on June 13, 2026. (Geoff Burke/Imagn Images)
The science of abstinence
This discussion has historically focused on men, which Elton said is often based on “misconceptions about testosterone and energy depletion.”
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“Research has not demonstrated that normal sexual activity causes a meaningful decline in athletic performance, and concerns about testosterone depletion have not been consistently supported by the evidence,” she said.
“For women, sexual activity may have additional benefits related to stress reduction, emotional regulation and relationship satisfaction.”
Abstaining from sex for athletic performance may create a sense of discipline, minimize distractions, maintain focus on training and reinforce a team culture centered on sacrifice and commitment, experts say. (iStock)
In a separate interview with Fox News Digital, Dr. Anthony Puopolo, a men’s health expert and lead medical provider for RexMD, echoed Elton’s assessment that research largely does not support abstinence as a performance enhancer.
This is despite a small amount of evidence that suggests engaging in sexual activity within two hours of competition could pose a risk to cardiovascular recovery.
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“Unfortunately, nearly all studies (99%) have been conducted in males aged 20 to 40, so there is virtually no data on female athletes, older athletes or diverse populations,” said the Puerto Rico-based expert. “We know what to tell the Knicks, but we are not sure what to recommend for the New York Liberty.”
Importance of connection
Elton said abstinence may still offer psychological benefits for some competitors. “For some athletes, it can become part of a pre-competition ritual that enhances confidence,” she told Fox News Digital.
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Some other potential benefits of sexual activity include stress reduction, improved sleep, mood enhancement, emotional connection with a partner and relief from performance-related tension.
“Strong, supportive relationships are associated with better psychological resilience, which can be valuable during high-pressure competitions,” Elton said.
“One of the most overlooked performance advantages may be having a supportive relationship waiting at home,” a doctor said. (iStock)
“Ultimately, there is no universal rule,” she went on. “What helps one athlete perform at their best may not help another.”
Elton stressed that sleep, recovery, nutrition, stress management and support from loved ones are universal performance boosters.
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“Athletes devote tremendous attention to training their bodies, while overlooking the importance of their personal relationships,” she cautioned. “A supportive partner can be one of the greatest assets during a demanding season.”
“If competition requires temporary sacrifices, make those decisions together and keep communication open.”
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Eliminating sugar from your diet may seem like the key to healthy eating, but research suggests it could have unintended effects on digestive health.
A study presented at ENDO 2026, the Endocrine Society’s annual meeting, suggests that a total lack of sucrose, or table sugar, may harm gut health and disrupt the body’s natural metabolism.
To explore how the total absence of dietary sugar impacts the body, researchers at the Dasman Diabetes Institute in Kuwait City conducted a 16-week study on two groups of mice. Both groups were placed on a low-fat diet, but with one critical difference.
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One group consumed a low-fat diet that included a standard amount of sucrose, while the other group ate a low-fat diet that was completely sugar-free, according to the study’s press release.
Throughout the trial, the scientists monitored a wide variety of physiological factors, including the animals’ weight, glucose tolerance, insulin sensitivity, hormone levels, internal inflammation and the specific composition of their gut bacteria.
A total lack of dietary sugar can cause imbalances in the gut bacteria and lead to signs of fatty liver disease, even without any weight gain, researchers said. (iStock)
The study outcome suggested that completely removing sugar caused several unexpected health problems.
“Completely removing sucrose from a low-fat diet may unexpectedly disrupt gut health and promote inflammation and metabolic dysfunction,” Rasheed Ahmad, principal scientist and head of the Immunology & Microbiology Department at the Dasman Diabetes Institute, said in the release.
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Even though the mice on the sugar-free diet did not gain any extra weight compared to the control group, their internal health indicators deteriorated.
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The animals that lacked sucrose developed an imbalance in their gut microbes and increased inflammation within the intestines and liver.
They also showed signs of poor glucose regulation, insulin resistance and cellular changes associated with fatty liver disease, according to the research.
Future dietary guidelines may shift away from strict, absolute sugar bans and instead focus on overall gut health through balanced nutrition. (iStock)
“The findings suggest that complete removal of sucrose from a low-fat diet may negatively affect gut microbiota and metabolic health,” Ahmad concluded.
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While the risks of high-sugar diets are well-established, the researchers noted that little attention has been given to the effects of completely eliminating sugar from low-fat meals.
Scientists say these new findings highlight that dietary carbohydrates play a valuable role in supporting balance between the immune system and the gut microbiome.
Completely cutting sucrose from a low-fat diet can unexpectedly trigger gut inflammation and disrupt the metabolism, experts say. (iStock)
Because this research was conducted on mice over a relatively short 16-week period, further clinical trials are necessary to determine whether a completely sugar-free diet causes the same gut and liver inflammation in humans.
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Additionally, the study focused specifically on removing sucrose from low-fat meals, meaning the results might not apply to people eliminating sugar while following higher-fat or ketogenic eating plans, the researchers noted.
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The team believes that future dietary guidelines may shift away from strict, absolute sugar restrictions and instead place a greater emphasis on maintaining a diverse, healthy population of gut bacteria through balanced nutrition.
“In the long term, these findings could help improve strategies for preventing and managing metabolic disorders, fatty liver disease and chronic inflammatory conditions,” Ahmad said.
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