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

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

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

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Hosted by OutKick, a Fox News Media brand, the podcast features the former collegiate swimmer’s commentary on culture, politics and women’s sports, along with interviews spotlighting women advocating for their rights.

“I don’t see anything wrong with wanting to achieve the healthiest version of yourself no matter what stage of life you’re in,” said Gaines, who gave birth to her first baby in September 2025.

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

1. Make the most of the first hour

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

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Political activist Riley Gaines is pictured with her husband, Louis Barker, and their newborn daughter, Margot. (Anna Moneymaker/Getty Images)

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

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

‘I’M A DOCTOR — HERE’S THE WELLNESS ROUTINE I FOLLOW FOR A LONGER, HEALTHIER LIFE’

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

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

2. Don’t be afraid of protein

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

Gaines said she aims for 1 gram of protein per pound of body weight. (iStock)

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

“It’s not true, myth busted. It will keep you lean, you will feel fuller for longer.”

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

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

3. Focus on core power

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

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

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The former swimmer advocates for strengthening core muscles through any movement, even during ordinary day-to-day activities. Gaines is pictured at First Horizon Park in June 2024 in Nashville, Tennessee. (Getty Images)

4. Stay accountable

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

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

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

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Gaines shared in the episode that she often works out with her family. (Fox News)

5. Maintain consistency

“Without consistency, you’re just repeatedly starting over,” Gaines warned.

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

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

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

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

Health

Popular weight-loss diet shows surprising impact on serious mental health condition

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Popular weight-loss diet shows surprising impact on serious mental health condition

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The keto diet may help individuals with anorexia nervosa, new research from UC San Diego School of Medicine suggests.

The small study, published in the journal Nature, enrolled 22 women between 18 and 45 years old who had a history of anorexia nervosa and a BMI (body mass index) above 17.5.

Anorexia nervosa (AN) is a severe psychiatric disorder involving food restriction and low body weight, the researchers describe. This is often followed by body dissatisfaction, an intense fear of eating, and a preoccupation with body shape and size even after weight restoration.

KETO DIET HAS SURPRISING IMPACT ON MENTAL HEALTH, RESEARCHERS DISCOVER

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The participants followed a ketogenic therapy plan for 14 weeks, aiming for a diet consisting of 70% fat, 20% protein and 10% carbohydrates, according to a press release.

The participants followed a ketogenic therapy plan for 14 weeks, aiming for a diet consisting of 70% fat, 20% protein and 10% carbohydrates. (iStock)

The goal was to maintain weight while inducing nutritional ketosis — a metabolic state in which the body produces and uses ketones for energy because carbohydrate intake is low enough to shift metabolism toward fat burning.

The researchers monitored the participants via ketone testing, weekly weight checks, symptom questionnaires, and nutritional and psychiatric support.

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Among the remaining 18 participants, eating disorder symptoms reportedly improved in several areas, including restraint, depression scores, and concern with eating, shape and weight.

Overall scores on the Eating Disorder Examination Questionnaire (EDE-Q) also improved, with 72% of participants scoring in the recovered or normal range.

Eating disorder symptoms reportedly improved in several areas, according to the study findings. (iStock)

The participants’ body weight did not change significantly, and no BMI fell below 17.5, according to the results.

Those who continued to follow ketogenic therapy three months after the intervention had slightly better EDE-Q scores.

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The study authors concluded that ketogenic dietary therapy is “well-tolerated” and demonstrated “potential efficacy” in reducing anorexia nervosa symptoms in adults who are mildly underweight or weight-restored.

Although the study was “sufficiently powered,” the authors noted that the small sample size of predominantly White females limits the scope of the findings.

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“Future research should replicate these findings in more diverse populations and incorporate objective assessments of brain function, such as metabolic PET imaging, to assess brain glucose metabolism,” they wrote.

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Those who continued to follow ketogenic therapy three months after the intervention had slightly better scores on the Eating Disorder Examination Questionnaire. (iStock)

Lead study author Guido Frank, MD, professor of psychiatry at the UC San Diego School of Medicine, who has studied and treated anorexia patients for more than 25 years, launched this study to broaden treatment options for this high-risk population.

Frank wrote in a statement that new approaches to anorexia nervosa are “urgently” needed.

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“Our work with ketogenic therapy looks beyond standard therapies and potentially at the underlying physiology of the disorder,” he went on.

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“Growing evidence links anorexia nervosa to neurometabolic dysfunction, and we are hopeful that direct metabolic intervention can regulate neural function and address the psychological symptoms patients experience.”

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New cancer vaccine delivers stunning result against one of the deadliest skin cancers

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New cancer vaccine delivers stunning result against one of the deadliest skin cancers

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A new injectable therapy is showing positive results in reducing melanoma throughout a five-year period.

The personalized mRNA cancer therapy, called intismeran autogene, combined with the cancer immunotherapy drug KEYTRUDA (pembrolizumab), is a collaboration between Merck and Moderna.

The results from the phase 2b KEYNOTE-942 study were presented at the American Society of Clinical Oncology (ASCO) Annual Meeting in Chicago on May 27.

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After about a five-year follow-up, the combo drug was found to reduce the risk of melanoma recurrence or death by 49% compared to pembrolizumab alone.

The researchers analyzed data from 157 patients with high-risk stage 3 and 4 melanoma whose cancer had been removed via surgery. The participants were split into two groups — one received the combo therapy and the other only received pembrolizumab, according to a press release.

The therapy was found to reduce the risk of melanoma recurrence or death by 49% compared to pembrolizumab alone after a five-year follow-up. (iStock)

The findings revealed that the combination group saw benefits that were “sustained and durable over time.”

Intismeran autogene is designed using mutations identified in a patient’s own tumor, with the intention of teaching the immune system what the cancer looks like so that it can recognize and attack it.

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According to the researchers, intismeran is “well-tolerated” with a “manageable” safety profile. 

The most commonly cited side effects of the personalized mRNA vaccine plus KEYTRUDA were fatigue, injection-site pain, chills, fever and headache. The researchers reported no new long-term safety concerns and no severe vaccine-related adverse events.

The combination therapy is currently being evaluated in a phase 3 study — the final confirmation stage.

Patients with late-stage melanoma have a “significant risk” of cancer recurrence, according to an expert. (iStock)

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In a Merck press release from January, Kyle Holen, MD, Moderna’s senior vice president and head of development, oncology and therapeutics, noted that this data highlights the “potential of a prolonged benefit … in patients with resected high-risk melanoma.”

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“We continue to invest in our platform in oncology because of encouraging outcomes like these, which illustrate mRNA’s potential in cancer care,” he said.  

Dr. Marjorie Green, senior vice president and head of oncology, global clinical development at Merck Research Laboratories, also commented that for many patients with stage 3 or 4 melanoma, there is a “significant risk of recurrence following surgery.”

Researchers confirmed that the combination therapy is currently being evaluated in a phase 3 study. (iStock)

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“As such, demonstrating the longer-term potential of intismeran autogene and KEYTRUDA to reduce the risk of recurrence for certain patients with melanoma is a meaningful milestone,” she said.

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The company cited encouraging five-year follow-up data and pointed to upcoming late-stage INTerpath trial results with Moderna in several hard-to-treat cancers.

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New ways to prevent flu revealed in ‘accidental’ lab breakthrough, study finds

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New ways to prevent flu revealed in ‘accidental’ lab breakthrough, study finds

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An accidental lab discovery has opened the door to entirely new ways of preventing the flu.

While investigating how influenza replicates, researchers discovered that different flu strains use completely different strategies to infiltrate human cells, SWNS reported.

By targeting the specific molecules the viruses rely on, scientists found that they could block them from entering new cells and halt their replication altogether.

5 THINGS YOU NEED TO KNOW BEFORE GETTING YOUR FLU SHOT, ACCORDING TO DOCTORS

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Researchers say these “fundamental insights” into seasonal influenza highlight a clear path toward developing better preventive medications.

“The hope is that fundamental, curiosity-based research like this helps to pave the way for novel strategies to treat and prevent influenza infections,” principal investigator Dr. Emily Bruce, from the University of Vermont’s Larner College of Medicine, said in the SWNS report.

While investigating how influenza replicates, researchers discovered that different flu strains use completely different strategies to infiltrate human cells. (iStock)

While several flu strains cause illness, H1N1 and H3N2 influenza A viruses are the most common. However, current flu tests cannot differentiate between them, and clinical treatments are identical for both.

Although vaccines and antivirals are available, Bruce noted a “dire” need for better medications to stop the virus from spreading cell to xxcell.

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“You don’t get sick when a virus is in one cell,” he noted. “You get sick because a virus replicates itself and goes into many more cells.”

HOW LONG YOU’RE CONTAGIOUS WITH THE FLU — AND WHEN IT’S SAFE TO GO OUT

The study, which was published in The Journal of Virology, originally aimed to map how viral RNA segments are transported within cells to create new viral particles.

The team used H1N1 and H3N2 viruses isolated from the nasal passages of positive patients in 2022.

Clinical treatments remain identical for both primary strains of the flu virus. (iStock)

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During the investigation, the team unexpectedly stumbled upon a cellular pathway that blocked the virus from entering lung cells, SWNS reported.

RESEARCHERS LOCKED FLU PATIENTS IN A HOTEL WITH HEALTHY ADULTS — NO ONE GOT SICK

The data revealed that when a specific human protein called Rab11B was depleted, H3N2 viruses failed to enter human lung cells. H1N1 viruses were completely unaffected.

Using reverse genetics, the team mapped this defect and uncovered a brand-new, H3N2-specific role for Rab11B during viral entry.

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This discovery challenged the scientific assumption that all flu viruses enter cells the same way.

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“Viruses are like pirates from different countries hijacking someone’s ship,” Bruce said. “Different viruses, like different types of pirates, use different methods to get onboard.”

This discovery challenged the scientific assumption that all flu viruses enter cells the same way. (iStock)

“We had previously thought that all flu viruses used the same way to get into a cell, but we discovered that this is not true,” she went on. “H1N1 and H3N2 need different proteins to get in, and if you get rid of the right protein, a specific virus can’t get in.”

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While these findings identify a critical cellular pathway for viral entry, the study was conducted using isolated cells, the researchers acknowledged.

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Further research is needed to determine whether blocking the protein is safe and effective within a live, complex human respiratory system.

Bruce and the team hope to conduct further research to determine whether this Rab11B-dependency is a fundamental property of H3N2, or if it’s a trait unique to currently circulating flu strains.

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