What’s The ’30-30-30 Rule’ And Does It Actually Make You Healthier?

Spend five minutes on FitTok (the fitness side of TikTok), and you’ll see dozens of different diets, workouts and supplements claiming to help you get fit and be healthier. Millions of accounts credit programs like 75 Hard or intermittent fasting for transforming their health, but these can be unsustainable and taxing on your body and brain.

Enter the “30-30-30 rule,” one of the internet’s latest obsessions. This now-viral wellness plan is brilliant in both its simplicity and its adaptability, but will it actually make you healthier? We spoke with experts to find out.

What exactly is the ‘30-30-30 rule’?

Popularised recently by Gary Brecka, an online health personality and biologist, the 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up in the morning, then doing 30 minutes of low-intensity exercise.

It’s popular because it’s easy to remember, doesn’t require you to make any other fitness or diet changes throughout the rest of the day and, in theory, is easy enough for everyone to do.

“A growing body of research suggests that combining a high-protein diet with exercise helps improve fat mass, blood glucose control, inflammation, physical performance and markers of heart health such as triglycerides and total cholesterol, especially among those who classify as obese,” Edwina Clark, a registered dietitian and wellness expert, told HuffPost.

She explained that protein in particular “requires more energy to metabolise than fat and carbohydrates,” which means eating more can help “stabilise blood sugar and promote satiety.”

“Protein is also needed for muscle building and maintenance — an important component of any weight loss program,” Clark said. “Some evidence suggests that eating a protein-rich breakfast in the morning can assist with hunger and appetite control throughout the day, although research is mixed.”

According to Elizabeth Huggins, a registered dietitian and nutritionist at Hilton Head Health, adding protein and physical activity to your morning routine “sounds good,” but the only way to know how beneficial it truly is would be to compare it to your current morning habits.

“It could be seen as an improvement for someone who either routinely skips breakfast and later craves and eats junk food or who starts their day consuming highly processed foods, such as sugary beverages and cereals,” Huggins said. “Eating a source of protein first thing in the morning can promote satiety and curb cravings for less healthy foods.”

It could also help those with insulin resistance and/or diabetes.

“Following this rule could help minimise a rise in blood glucose compared to a high-carb breakfast,” Huggins said.

The type of protein you eat matters.

Not all proteins are created equal when it comes to your health. Think of it this way: sausage compared to two eggs with reduced-fat Greek yogurt will both get you 30 grams of protein, but the latter is much better for you overall.

“If you’re routinely eating steak and sausage at breakfast, you might see an increase in cholesterol and other markers of heart health and inflammation over time,” Clark said.

She recommended eating high-quality protein in the morning, such as Greek yogurt, eggs and nut butter, which “can help keep you full and fuel your brain and body for the day ahead, especially when combined with high-fibre carbohydrates.”

The timing seems to be less important. While there’s little evidence to suggest that eating within the first 30 minutes of your day will help significantly, experts say it isn’t harmful either.

The type of protein you consume in the morning can make a huge difference in your health and wellness.

milorad kravic via Getty Images

The type of protein you consume in the morning can make a huge difference in your health and wellness.

The 30-30-30 rule is an achievable way to help you meet exercise recommendations.

Adding in 30 minutes of exercise to your morning routine has health benefits that can’t be ignored. The Centres for Disease Control and Prevention recommend getting 150 minutes of exercise a week, and the 30-30-30 rule can definitely help you reach that if you aren’t already.

“Having a specific plan regarding food and activity first thing in the morning may set a positive tone for the day,” Huggins said, adding that “participating in activity first thing in the morning prevents distractions from derailing one’s efforts later in the day.”

Basically, it can be effective because it’s easier to commit to than other diet and exercise routines, and you can knock it out at the beginning of every day.

“Starting your day off with a plan for fuelling your body and movement seems like a good place to start, as long as a person understands rules can be modified,” Huggins said. “We know that physical activity is a critical component to preventing chronic diseases and can promote a variety of positive health benefits. Many Americans do not get enough physical activity, so adding 30 minutes of lower-intensity exercise first thing in the morning could be seen as a great start.”

Low-intensity exercise, which includes walking, hiking, swimming or gentle yoga, can make your mornings more enjoyable. Also, there’s a bonus to doing it. Low-intensity exercise can help build aerobic capacity, according to Clark.

There are some setbacks with the 30-30-30 rule.

No wellness trend is perfect, and 30-30-30 comes with its own set of downsides. Huggins pointed out that “it does not take into consideration a person’s unique needs or goals” and added that “if someone already has a solid plan with balanced nutrition, it may just serve as a strange distraction.”

If you already have a dedicated morning fitness routine, it’s probably best to skip this method.

“For those that like to crank up the intensity of their exercise first thing in the morning, this rule wouldn’t make sense to have to dial back intensity or to restrict carbohydrates that may be needed to fuel their activity,” Huggins explained.

Another thing to keep in mind: 30-30-30 won’t work for everybody.

“This specific rule may not mesh well with a person’s schedule or cultural preferences,” Huggins said.

At the end of the day, those who have a poor relationship with food and exercise may also see this as another diet to follow strictly, which can worsen mental health. Plus, those with certain health conditions may not be able to follow this plan.

“It is worth noting that Gary Brecka’s website includes a disclaimer that states he is not a licensed medical provider and advises people to seek medical advice, diagnosis and treatment from a qualified physician or other healthcare provider,” Huggins said.

So, does the 30-30-30 rule make you healthier?

“Health is the accumulation of many tiny habits practiced consistently over time,” Clark said.

Whether or not following the 30-30-30 rule makes you healthier depends a lot on the individual person, their starting health and fitness habits, and how effectively they can stick with it.

Not to mention all the other tiny things we do throughout the day that affect our health and wellness.

“The quality of what you eat matters for weight loss, as does sleep, stress and movement throughout the day,” Clark said.

Your best bet is sticking to the timeless advice: move more, eat healthier and sleep well. And be sure to talk to your doctor before starting a new diet and/or fitness regimen.

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Boy, 7, died from Aids after doctor ignored rules

The doctor who gave Colin Smith imported blood products broke his NHS department’s guidelines.

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The 1 Vegetable You Should NEVER Store Next To Potatoes

We’ve written before about how boiling your spuds in water might not be your most delicious option.

And now, it turns out some of us are making a common storage mistake ― you really shouldn’t store potatoes next to onions, it seems.

On Martha Stewart’s site, vice president of culinary recipe box company Blue Apron says that onions should be kept far away from potatoes (and apples).

“Storing onions and potatoes together will hasten the ripening process on the potatoes, leading them to grow eyes and sometimes roots,“he revealed in an article about the topic.

Despite previous advice to never store potatoes in the fridge, the Food Standards Agency has since found that the crisper drawer is actually a pretty great place to keep your spuds.

In fact, data from the Waste & Resources Action Programme (WRAP) suggest that spuds kept in the fridge can last up to three times longer than those stored in the cupboard.

Meanwhile, onions become soggy in the fridge ― they shouldn’t ever be stored there, experts advise (oops).

So, the answer seems clear ― spuds in the fridge, onions in the pantry. And never the twain shall meet (’til cooking time, anyway).

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If You Have To Choose 1 Skin Care Step Before Bed, Make It This One

There’s so much that your body does to reset and refresh while you’re sleeping, and your skin is no exception.

“Just like our entire body, the skin has a circadian rhythm,” said dermatologist Dr. Helen M. Torok. “It repairs at night and protects during the day. The skin works hard to renew itself from the damage done throughout the day. Your skin cells regenerate at night, recovering from high levels of cortisol, the stress hormone, that can wreak havoc on your body during the day.”

As such, it’s important to make the most of the money you’re spending on skin care during the overnight hours, when it can work its magic most effectively. Essentially, it’s your chance to undo everything that you did to your skin throughout the previous day.

“The repair of damage from UV exposure, pollution and other environmental stressors occurs at night, when the skin’s blood flow increases,” said dermatologist Dr. Sonia Badreshia. “This is also when collagen production is boosted and harmful free radicals are neutralised.” Dermatologist Dr. Blair Murphy-Rose added, “It’s believed that the rate of skin renewal doubles at night.”

Your skin absorbs products better when you’re sleeping.

As productive as the skin is at night, you can make it even more so with the application of products it can really drink in and use. “If you aren’t doing targeted nighttime care, you’re missing the opportunity to support skin’s natural repair mechanisms,” Badreshia said.

“Your nighttime skin care routine should facilitate repairs and regeneration,” Murphy-Rose said. “The nighttime skin care product you apply can boost the skin’s hydration overnight or target cell turnover while you rest,” Wolinsky said.

There’s one thing you MUST do at night.

Each of the experts revealed what they believe to be the biggest non-negotiable for nighttime skin care.

Murphy-Rose insists on using an eye cream. “Our skin undergoes significant water loss through the skin at night if we don’t take measures to prevent it,” Murphy-Rose said. “While some will tell you that an eye cream is unnecessary, the truth is that an undereye cream, which is typically richer than your facial moisturiser, can help to prevent water loss through this very thin skin while sleeping. Dehydrated eyes are more tired-appearing eyes, so I do recommend applying an undereye cream before bedtime.”

Skip the 12-step routine.

Aja Koska via Getty Images

Skip the 12-step routine.

Wolinsky suggests using your most potent products at night. “Night is a good time to use any products that may have a slight odour, or may bleach clothing, like benzoyl peroxide, or which may be deactivated by the daytime UV rays, like tretinoin and some other retinoids,” Wolinsky said.

Retinol gets another vote: “My opinion is that with the exception of people with rosacea or overly sensitive skin, everyone should be using a retinol, and they’re ideal for nighttime use,” said dermatologist Dr. Corey L. Hartman. “The benefits are numerous and unparalleled and are arguably the most important step that you can take for overall skin health and anti-aging after sun protection factor. Retinols regulate cell turnover, promote effective exfoliation, prevent acne, even discolouration, control oil, smooth fine lines and wrinkles, unclog pores and so much more.”

And if you can’t even with the idea of slathering something on, at least wash the dirt off, experts said. “The biggest mistake people make is not washing their faces,” Hartman said. “The one thing you must do is wash your face at night before you go to sleep. You want to remove makeup, oil and other impurities that are “stuck” to the face from the day. If you go to bed with your face unwashed, you are asking for a breakout, or oily skin.”

KISS = Keep it simple, skin.

If the thought of caring for your skin is the last thing you want to do most nights, know that these dermatologists understand the struggle is real. One way to ensure that you’ll follow through is to simplify this one part of your life. “The majority of patients tell me that they are more consistent with their morning routine versus their nighttime routine, as a result of being tired from the day and just wanting to crawl into bed out of sheer exhaustion,” Torok said. “Others find their nighttime routine overwhelming and are not confident on how to layer their nighttime skin care routine.”

“Patients tend to overdo skin care and add unnecessary steps,” Wolinsky chimed in. “My recommendation is to cleanse the skin with a gentle cleanser and then follow with a small amount of a retinoid if tolerated and a hydrating thicker moisturiser. If skipping retinoid that evening, then just moisturise.”

“Consistency is key,” Badreshia said. “The benefits of nighttime skin care accumulate over time, and a consistent, targeted approach can lead to significant improvements in skin health and appearance. Listening to your skin and adjusting your routine as needed can also help address emerging issues before they become more significant concerns.″

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7 Things You Should Never, Ever Do In Your First Week At A New Job

During your first week at a job, what you do or say can leave a lasting impression on your new colleagues. And you want to make sure it’s a good one.

That’s because, while you may have gotten the job, the evaluation is not over. Your new boss, your new department — there will be many eyes carefully assessing how you fit with the team.

HuffPost asked career experts about the actions and strategic missteps that will make you memorable in a bad way as a new hire and what you should do instead to ensure you’re received positively.

1. You’re late.

It’s normal to get lost in a new building or to underestimate your new commute, but if you’re late to meetings on your first week, you will make a bad first impression about your time management skills.

“You don’t want to be showing up to meetings three or four minutes late … you want to be respectful, be punctual,” said Mary Abbajay, president of the leadership development consultancy Careerstone Group.

To account for time you may spend lost, give yourself at least a half hour more than you need to get to work or a meeting.

2. You are a know-it-all.

When you’re a new hire, people will be evaluating your competence, commitment and compatibility, said Gorick Ng, a Harvard career advisor and creator of the “How To Say It” flashcard series for professional communication.

You may think that pointing out what is wrong or what does not align with how you’ve seen things done before will show your competence. But being overly confident in your own expertise will win you more enemies than allies.

Even if you privately believe that your new employer’s way of getting work done is outdated, be open-minded and curious.

You can show that curiosity by asking polite questions. So, “Rather than say, ‘This isn’t how we did things at _____,’ try saying, ‘This is interesting! Could you help me understand the thought process behind _____? It’s a bit different from what I’m used to, but I’m excited to learn your way of doing things,’” Ng said.

You also want to show that you’re a quick learner who is dedicated to getting up to speed. When in doubt, try saying, “I know you said earlier that _____ is important. Would this be an example?” Ng suggested.

3. You don’t play the ‘new card.’

Patricia Schwartz, an executive coach who works with new hires, said playing the new card is a strategic advantage new hires should leverage.

“You can interact with people that you might feel more intimidated to interact with later,” she said.

But you need to be thoughtful about your first impression. Don’t just send every colleague the same generic message, because that “risks coming across as spammy,” Ng said.

When in doubt, Ng said you should focus on “building relationships with the people that you are already meeting and then introduce yourself to the people that you will soon work with, with a message like, ‘Hi! I’m _____ and I’m the new _____. Just thought I’d introduce myself!’”

4. You don’t follow the dress code.

What is appropriate to wear for a job can vary, so don’t assume your T-shirt and jeans will work.

“Dressing inappropriately is also a mistake that I think people make,” Abbajay said.

Typically, your hiring manager will let you know how buttoned up you need to be for the office. If they say that “we have a very informal culture” during your interview, then “that means they probably are more of a Friday casual look,” Abbajay said.

If they haven’t told you what is and isn’t OK to wear yet, you should be able to look it up. Often, employee handbooks outline dress code policies. You could also ask your new boss or team member, “What is the general dress code here?” Abbajay suggested.

5. You overshare.

There is a clear line between being cordial and assuming an intimacy you don’t actually have with a new co-worker. Don’t cross over into the latter in your first week.

“I was working with this woman once we were new colleagues. And in our first time working together on a task, she told me so many things about her personal life that were just TMI, like how she left her first husband,” Abbajay said. “All of these things really made me want to avoid her … it was just too much too soon.”

6. You gossip.

Are you noticing whispered arguments and muffled laughs when certain colleagues walk in? When you join a company, you are also joining its culture, where there can be warring factions.

Be careful not to engage if you get roped into gossip about other team members.

“Do not align yourself with any group in your first week,” Abbajay said. “Just listening is kind of engaging. So I would either excuse myself, change the topic or turn around and say something nice about the person they’re gossiping about if you have met them.”

7. You don’t touch base with your manager.

Out of all the people you will meet during your first week, the most important relationship you need to establish is the one you have with your boss.

“A very high percentage of people will leave their jobs because of the relationship with the boss,” Schwartz said.

To build that foundation of trust between you and your boss, you need to align your communication style and get on the same page about what’s important.

Ideally, your boss is checking in with you during your first week to have that conversation. But if they are not, you should proactively ask for a one-on-one meeting before the week is over.

“A lot of times bosses don’t reach out because maybe they just got busy, they didn’t hear from you or they’re managing a lot of people,” Abbajay said. “But this is why you should not take that as a sign that they don’t want to talk to you.”

Here are strategic questions career experts previously told HuffPost that you should ask your new boss to understand them better:

  • What’s the best way to approach you with a question?
  • How would you like to communicate day-to-day and week-to-week?
  • What work, project or priority is top-of-mind for you right now?

Observe if you get lukewarm or enthusiastic support for your questions. Managers are evaluating your early performance, and you should be too.

The first week is “so much information. It’s really overwhelming,” Schwartz said. To learn what’s important, she suggested taking notes about how staff talk about their jobs and your experience being there, or debriefing with a friend to get a second opinion.

She also said you should reflect on whether your manager is playing their part or if more of the responsibility to get up to speed keeps falling on you.

“Usually the first few months [are] often a probationary period. So the employee also is determining, ‘Is this a good match for me?’” Schwartz said.

By asking the right questions and paying attention to the culture of your new company, you can figure out if your new job is or isn’t a good fit sooner rather than later.

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Cell’s ‘garbage disposal’ may have another role: Helping neurons near skin sense the environment

The typical job of the proteasome, the garbage disposal of the cell, is to grind down proteins into smaller bits and recycle some of those bits and parts. That’s still the case, for the most part, but, Johns Hopkins Medicine researchers, studying nerve cells grown in the lab and mice, say that the proteasome’s role may go well beyond that.

Its additional role, say the researchers, may shift from trash sorter to signal messenger in dorsal root ganglion neurons — cells that convey sensory signals from nerve cells close to the skin to the central nervous system.

Results of their experiments, published April 12 in Cell Reports, show that proteasomes may help those specialized neurons sense the surrounding environment, send signals to each other and potentially differentiate between sensing pain and itch, a finding that could help scientists better understand these sensory processes and new targets for treating pain and other sensory problems.

“Neurons live next to each other for a long time, and they need ways to communicate with each other about what they’re doing and who they are,” says Seth S. Margolis, Ph.D., associate professor of biological chemistry at the Johns Hopkins University School of Medicine. “Proteasomes in the membrane of neurons may help the cells fine tune this messaging process.”

“Proteasomes are more complicated than they appear,” says Margolis. He and his colleagues first found proteasomes in the plasma membranes of central nervous system neurons in mice in 2017, which they dubbed neuronal membrane proteasomes, and have continued studying how these special proteasomes promote messaging, or crosstalk, among neurons.

At the time, Margolis’ focus was on the central nervous system, encompassing the brain and spinal cord. But later, he collaborated with neurobiologist Eric Villalón Landeros, Ph.D., postdoctoral fellow in Margolis’ laboratory at Johns Hopkins, whose work focuses on the peripheral nervous system, the network of neurons running through the rest of the body, closer to the skin, capturing sensory information from the environment.

Margolis and Villalón Landeros wondered whether proteasomes could be found in peripheral neurons, and if so, what they might do.

Using mouse antibodies that glom on to proteasomes, and other methods, the investigators found the proteasomes on the surface of neurons in the spinal cord, dorsal root ganglia, sciatic nerve and peripheral nerves innervating skin.

The researchers were also able to find proteasomes in the same type of peripheral neurons grown in laboratory culture dishes.

To understand the proteasome’s function in peripheral sensory neurons, the researchers gave mice biotin-epoxomicin, a cell membrane-impermeable proteasome inhibitor that blocks the function of neuronal membrane proteasomes. Then, they performed classic sensory tests.

The researchers found that the mice that got injections of the proteasome-blocking drug biotin-epoxomicin on one side of the body were between 25% to 50% slower than the other side to respond to sensory tests.

“This suggests that membrane proteasomes are important for sensation, and they must be facilitating this at the signaling level,” says Margolis.

The researchers used single cell sequencing technology to determine that membrane proteasomes were expressed in a subpopulation of neurons involved in itch sensation and known to be sensitive to histamine, an immune system compound that launches an animal’s (including human’s) response to allergens.

In laboratory culture dishes, the researchers stimulated both itch-related and non-itch related neurons and blocked their membrane proteasomes with biotin-epoxomicin. This resulted in changes to activity in all of the cells. “Blocking proteasomes seems to have an activity-modulatory effect across all the cells, despite being expressed in a subpopulation, suggesting that proteasomes facilitate a kind of cross talk between these cells,” says Margolis.

Proteasome blockers, including one called Velcade, are currently used to treat certain types of cancer.

Villalón Landeros and Margolis plan to continue working together to determine how neuronal membrane proteasomes function in sensory neurons and in sensing pain versus itch. “We want to see if we can manipulate neuronal membrane proteasomes to have a different outcome on pain and itch sensation,” says Villalón Landeros.

Additional scientists who contributed to the research are Samuel Kho, Taylor Church, Anna Brennan, Fulya Türker, Michael Delannoy and Michael Caterina from Johns Hopkins.

Funding for the research was provided by the National Institutes of Health (F32NS119202, R01 NS110754) and a Merkin Peripheral Neuropathy and Nerve Regeneration Center grant.

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Study reveals potential to reverse lung fibrosis using the body’s own healing technique

he most common type of lung fibrosis — scarring of the lungs — is idiopathic, meaning of unknown cause.

Researchers are urgently trying to find ways to prevent or slow idiopathic pulmonary fibrosis (IPF) and related lung conditions, which can cause worsening shortness of breath, dry cough, and extreme fatigue. Average survival following diagnosis of IPF is just three to five years, and the disease has no cure.

A recent U-M study from a team led by Sean Fortier, M.D. and Marc Peters-Golden, M.D. of the Division of Pulmonary and Critical Care Medicine at U-M Medical School uncovers a pathway used during normal wound healing that has the potential to reverse IPF.

Using a mouse model, they simulated IPF by administering bleomycin, a chemotherapy agent that causes cell injury and confirmed that the resulting lung scarring resolved itself over the span of about six weeks.

Because of this, “studying fibrosis is kind of tough,” said Fortier. “If we’re going to give experimental drugs to try and resolve fibrosis, we have to do it before it resolves on its own.

Otherwise, we will not be able to tell if the resolution was the action of the drug or natural repair mechanisms of the body.”

However, he said, “there’s actually a lot to learn about how the mouse gets better on its own. If we can learn the molecular mechanisms by which this occurs, we may uncover new targets for IPF.”

The process by which lung injury either leads to healing or fibrosis relies in part on what happens to a cell called a fibroblast, which forms connective tissue.

During injury or illness, fibroblasts are activated, becoming myofibroblasts that form scar tissue by secreting collagen. When the job is done, these fibroblasts must be deactivated, or de-differentiated, to go back to their quiet state or undergo programmed cell death and be cleared.

“This is the major distinction between normal wound healing and fibrosis — the persistence of activated myofibroblasts,” explained Fortier. That deactivation is controlled by molecular brakes. The study examined one of these brakes, called MKP1 — which the team found was expressed at lower levels in fibroblasts from patients with IPF.

By genetically eliminating MKP1 in fibroblasts of mice after establishing lung injury, the team saw that fibrosis continued uncontrolled.

“Instead of at day 63, seeing that nice resolution, you still see fibrosis,” said Fortier.

“We argued by contradiction: when you knock out this brake, fibrosis that would otherwise naturally disappear, persists and therefore MKP1 is necessary for spontaneous resolution of fibrosis.”

They performed several additional studies using CRISPR techniques to demonstrate how MKP1 applies the brakes, mainly by deactivating the enzyme p38α, which is implicated in a cell’s reaction to stress.

Furthermore, they demonstrated that neither of the two current FDA approved drugs for lung fibrosis, pirfenidone and nintedanib, are able to turn off myofibroblasts.

“That’s totally in keeping with the fact that they do slow the progression, but they don’t halt or reverse disease,” said Fortier.

Fortier hopes the discovery that this pathway reverses fibrosis leads to exploration of additional brakes on fibrosis.

“So much work on fibrosis has focused on how we can prevent it, but when a patient presents to my clinic with a dry cough, shortness of breath, and low oxygen as a result of underlying IPF, the scarring is already present. Of course, we’d love a way to prevent the scarring from getting worse, but the Holy Grail is to reverse it.”

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Where have all the right whales gone?

Marine researchers have mapped the density of one of the most endangered large whale species worldwide, the North Atlantic right whale, using newly analyzed data to predict and help avoid whales’ harmful, even fatal, exposure to commercial fishing and vessel strikes.

Duke University’s Marine Geospatial Ecology Lab led a collaboration of 11 institutions in the United States that pooled 17 years of available visual survey data covering 9.7 million square kilometers of the U.S. Atlantic — roughly the same area as the entire contiguous United States.

This information was coupled with auditory data from almost 500 hydrophone recorders in US Atlantic waters that captured whales’ calls. Lining up visual and acoustic datasets for the first time, researchers built a statistical model to estimate the number of whales per square kilometer at different points in time. Researchers published their findings on March 20, 2024 in Marine Ecology Progress Series.

“The more accurate and detailed the mapping, the better chance we have to save dwindling numbers of right whales from preventable injury and fatality,” said Patrick Halpin, director of Duke’s Marine Geospatial Ecology Lab. The lab studies marine ecology, resource management, and ocean conservation, using data to inform ocean management and governance.

Other current real-time efforts to track and protect the whales from deadly encounters with human activities have been incomplete or ineffective. Electronic tagging can harm whale health, and it is infeasible to continuously monitor more than a small fraction of the population that way.

The statistical model is a revision of a 2016 model that predicts whale density from environmental data, like sea surface temperature. This latest version incorporates new data to reflect whales’ changing migration and feeding patterns, including their presence in new areas that lack protection measures for marine life.

“With nearly three times more aerial survey data than we had before, and confirming evidence from the hydrophones, we were able to show how strongly the population has shifted its distribution,” said Jason Roberts, a Duke research associate and lead author of the study.

Right whales maintain the health and balance of marine environments and the entire food web through their feeding habits. As climate change has reduced the population of their prey, whale migration patterns have become more unpredictable, increasing the chances that human activities, like commercial fishing, may harm whale health and chances of reproduction.

Using maps obtained by satellite ocean monitoring, or from physical ocean models like the recently published one, researchers can more accurately predict whale density across the U.S. east coast.

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Inherited predisposition for higher muscle strength may protect against common morbidities

A study conducted at the Faculty of Sport and Health Sciences at the University of Jyväskylä showed that a genetic predisposition for higher muscle strength predicts a longer lifespan and a lower risk for developing common diseases. This is the most comprehensive international study to date on hereditary muscle strength and its relationship to morbidity. The genome and health data of more than 340,000 Finns was used in the research.

Muscle strength, especially hand grip strength, can indicate an individual’s physiological resources to protect against age-related diseases and disabilities, as well as their ability to cope with them. Age-related loss of muscle strength is individual and influenced not only by lifestyle but also by genetics.

The study revealed that individuals with a genetic predisposition for higher muscle strength have a slightly lower risk for common noncommunicable diseases and premature mortality. However, it did not predict better survival after acute adverse health events compared to the time before illness onset.

“It seems that a genetic predisposition for higher muscle strength reflects more on an individual’s intrinsic ability to resist and protect oneself against pathological changes that occur during aging than the ability to recover or completely bounce back after severe adversity,” says doctoral researcher Päivi Herranen from the Faculty of Sport and Health Sciences.

The research utilized a unique study population

Muscle strength is a multifactorial trait influenced by lifestyle and environmental factors but also by numerous genetic variants, each with a very small effect on muscle strength. In this study, the genetic predisposition for muscle strength was defined by constructing a polygenic score for muscle strength, which summarizes the effects of hundreds of thousands of genetic variants into a single score. The polygenic score makes it possible to compare participants with an exceptionally high or low genetic predisposition for muscle strength, and to investigate associations with inherited muscle strength and other phenotypes, in this case, common diseases.

“In this study, we were able to utilize both genetic information and health outcomes from over 340,000 Finnish men and women,” Herranen explains.

“To our knowledge, this is the first study to investigate the association between a genetic predisposition for muscle strength and various diseases on this scale.”

Further research on the effects of lifestyles is still needed

Information about the genetic predisposition for muscle strength could be used alongside traditional risk assessment in identifying individuals who are at particularly high risk of common diseases and health adversities. However, further research on the topic is still needed.

“Based on these results, we cannot say how lifestyle factors, such as physical activity, modify an individual’s intrinsic ability to resist diseases and whether their impact on health differs among individuals due to genetics,” Herranen notes.

The study utilized the internationally unique FinnGen dataset, compiled through the collaboration of Finnish biobanks. The dataset consisted of 342,443 Finns who had given their consent and provided a biobank sample. The participants were aged 40 to 108 years, and 53% of them were women. The diagnoses selected for the study were based on the leading causes of death and the most significant noncommunicable diseases in Finland. Selected diagnoses included the most common cardiometabolic and pulmonary diseases, musculoskeletal and connective tissue diseases, falls and fractures, mental health and cognitive disorders, cancers, as well as overall mortality and mortality from cardiovascular diseases.

The study is the second publication of Päivi Herranen’s doctoral thesis, which investigates how genetics and environmental factors affect biological aging, particularly the weakening of muscle strength and functional capacity with age. The research is part of the GenActive project, funded by the Research Council of Finland and the Juho Vainio and Päivikki and Sakari Sohlberg foundations. The project is led by Assistant Professor and Academy Research Fellow Elina Sillanpää. The research was conducted in collaboration with the Gerontology Research Center (GEREC), the Institute for Molecular Medicine Finland (FIMM), and the FinnGen research project.

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A novel machine learning model for the characterization of material surfaces

Machine learning (ML) enables the accurate and efficient computation of fundamental electronic properties of binary and ternary oxide surfaces, as shown by scientists. Their ML-based model could be extended to other compounds and properties. The present research findings can aid in the screening of surface properties of materials as well as in the development of functional materials.

The design and development of novel materials with superior properties demands a comprehensive analysis of their atomic and electronic structures. Electron energy parameters such as ionization potential (IP), the energy needed to remove an electron from the valence band maximum, and electron affinity (EA), the amount of energy released upon the attachment of an electron to the conduction band minimum, reveal important information about the electronic band structure of surfaces of semiconductors, insulators, and dielectrics. The accurate estimation of IPs and EAs in such nonmetallic materials can indicate their applicability for use as functional surfaces and interfaces in photosensitive equipment and optoelectronic devices.

Additionally, IPs and EAs depend significantly on the surface structures, which adds another dimension to the complex procedure of their quantification. Traditional computation of IPs and EAs involves the use of accurate first-principles calculations, where the bulk and surface systems are separately quantified. This time-consuming process prevents quantifying IPs and EAs for many surfaces, which necessitates the use of computationally efficient approaches.

To address the wide-ranging issues affecting the quantification of IPs and EAs of nonmetallic solids, a team of scientists from Tokyo Institute of Technology (Tokyo Tech), led by Professor Fumiyasu Oba, have turned their focus towards machine learning (ML). Their research findings have been published in theJournal of the American Chemical Society.

Prof. Oba shares the motivation behind the present research, “In recent years, ML has gained a lot of attention in materials science research. The ability to virtually screen materials based on ML technology is a very efficient way to explore novel materials with superior properties. Also, the ability to train large datasets using accurate theoretical calculations allows for the successful prediction of important surface characteristics and their functional implications.”

The researchers employed an artificial neural network to develop a regression model, incorporating the smooth overlap of atom positions (SOAPs) as numerical input data. Their model accurately and efficiently predicted the IPs and EAs of binary oxide surfaces by using the information on bulk crystal structures and surface termination planes.

Moreover, the ML-based prediction model could ‘transfer learning,’ a scenario where a model developed for a particular purpose can be made to incorporate newer datasets and reapplied for additional tasks. The scientists included the effects of multiple cations in their model by developing ‘learnable’ SOAPs and predicted the IPs and EAs of ternary oxides using transfer learning.

Prof. Oba concludes by saying, “Our model is not restricted to the prediction of surface properties of oxides but can be extended to study other compounds and their properties.”

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