Happy Wellness

While on vacation, I've been happily eating papaya. And yes, I eat the seeds too. Do you know why? - They support digestion thanks to their high fiber content and natural enzymes. - They have antimicrobial properties. Laboratory studies suggest that some of their compounds show activity against certain bacteria and fungi. - They may help support liver health thanks to their hepatoprotective properties. - They contain healthy fats. Papaya seeds are rich in oleic acid and other unsaturated fatty acids. You can eat them raw—just chew 5–10 fresh seeds together with the papaya flesh. They have a spicy, slightly peppery taste. If you're pregnant or breastfeeding, or if you have gastrointestinal conditions, it's best to consult your doctor before eating papaya seeds regularly.

Looks like a perfect summer dessert! I'd leave out the honey, though—watermelon and strawberries are already sweet enough.

Any fellow fans of Santal 33 by Le Labo here? I've been devoted to it for years. For me, it's like a perfectly curated capsule wardrobe — timeless, reliable, and impossible to replace. Well, while in Paris, I discovered the brand's new fragrance, Violette 30. It reminds me a lot of Santal 33, but with fresher top notes. Absolutely perfect for warm summer evenings. I ended up getting it as an alternative to my beloved signature scent. Do you have a fragrance that's stood the test of time — that one bottle you'll never stop coming back to?

Why do I try to add microgreens to my salads? The reason is simple: young plant sprouts contain a very high concentration of vitamins, antioxidants, and enzymes. In some cases, their nutrient content can be several times higher than that of mature vegetables and herbs. So, here are a few favorites: Broccoli microgreens: rich in sulforaphane, a powerful compound associated with liver support and the body's natural defense mechanisms. Pea shoots: an excellent source of plant protein, folate, and vitamin C, which are important for cell growth and repair. Radish microgreens: pleasantly spicy, rich in essential oils and vitamin E, and known for supporting appetite and digestion. Basil microgreens: packed with antioxidants and flavonoids that help protect cells from oxidative stress and support the body's natural inflammatory response.

I’ve put together a useful cheat sheet for you: 5 biomarkers worth tracking after 30. Fasting glucose is your baseline blood sugar level. The optimal range is considered to be 70–80 mg/dL. It’s also worth using continuous glucose monitoring (CGM) to see how your blood sugar changes throughout the day in response to food, stress, and physical activity. After meals, glucose ideally shouldn’t rise much above 120. During workouts, spikes up to 150–180 can be normal, but levels around 200 or higher are already a warning sign. Fasting insulin. Ideally, about three hours after eating, insulin should be almost cleared from the bloodstream. If it remains elevated, this may indicate insulin resistance — a condition that tends to develop in many people with age. It’s considered one of the key mechanisms of aging and is linked to diabetes, stroke, cardiovascular disease, and even certain types of cancer. HbA1c (glycated hemoglobin). This marker reflects your average blood sugar level over roughly the last 100 days, giving a longer-term picture than a standard fasting glucose test. Prediabetes is generally considered to start at 5.7%. Cholesterol risk ratio. It’s important to look not only at total cholesterol, but also at the ratio of total cholesterol to HDL, the so-called “good” cholesterol. The lower this ratio, the better. It’s a simple and accessible way to estimate cardiovascular risk without specialized testing. Free testosterone. This one surprises many people because testosterone is still often viewed as exclusively a male hormone, but it’s important for women too. Testosterone affects metabolism, muscle mass, insulin sensitivity, mood, memory, cognitive function, and cardiovascular health. Levels begin to decline after 30 by roughly 1–3% per year. For men, an optimal range is considered to be 180–250 pg/mL, while for women it’s around 6–30 pg/mL. How often do you do health check-ups?