A team of reporters and editors at TODAY.com consistently investigates the newest research and wellness trends to provide readers with essential health knowledge. This month, the team is sharing the one specific change each member has integrated into their personal routine based on their recent professional findings.

Strength Training for Longevity

Prioritizing Muscle Mass After Age 30

Aryelle Siclait, a health editor and NASM-certified personal trainer, is now focusing on consistent strength training three times weekly. This shift follows reporting on advice from an exercise physiologist who stressed its importance for healthy aging.

Since muscle loss begins between ages 30 and 35, Siclait is prioritizing a progressive overload program. Her goal has evolved from focusing solely on physique to maintaining independence later in life.

Dietary Insights: Dandelion Greens and Fiber

The Centenarian's Secret: Dandelion Greens

Agnes Pawlowski adopted dandelion greens into her diet after interviewing 104-year-old Dominick Critelli, who credits them as a lifelong staple. Critelli remains independent and continues to play the saxophone.

Pawlowski enjoys the greens simply dressed with extra virgin olive oil, vinegar, salt, and pepper, noting their intense bitterness. Research confirms that dandelion greens are a "strong source" of essential vitamins (A, C, E, K, B) and minerals like calcium, iron, and zinc.

Boosting Fiber Intake with Beans

Caroline Kee committed to eating more beans, particularly navy, pinto, and black beans, after writing a story on high-fiber varieties. She noted that most Americans do not meet recommended fiber intake levels.

Kee finds beans to be an affordable, versatile, and efficient source of fiber, incorporating them into soups, stews, and dips. She reports that her gut health has noticeably improved since making this dietary adjustment.

Reducing Chemical Exposure and Increasing Daily Activity

Eliminating Microwaving Food in Plastic

Maura Hohman has recommitted to avoiding microwaving food in plastic containers. This decision stemmed from reporting on the documentary 'The Plastic Detox' and consulting with experts.

Researchers explained that chemicals like BPA and phthalates, found in plastics, can harm the endocrine system, leaching into food more readily when heated. While total avoidance is difficult, experts suggested this was an easy step to reduce exposure.

Incorporating More VILPA

Sarah Jacoby is focusing on incorporating more VILPA (non-exercise activity thermogenesis) throughout her day. This concept was introduced by cardiologist Dr. Harmony Reynolds during reporting on new American Heart Association cholesterol guidelines.

VILPA involves short bursts of increased intensity, such as sprinting to catch a bus. Jacoby now carries groceries up the stairs instead of taking the elevator, finding many opportunities for these small bursts of activity in New York City.