Alex and Abbie have been lacing up their shoes and heading into the woods, and in this episode, they're taking you along for the ride. Trail running has become one of their favorite ways to move and decompress, and today they're breaking down everything you need to know to get started, stay safe and actually enjoy it.

Together they walk through the gear you actually need (trail shoes are non-negotiable), how to recalibrate your expectations on pace and terrain, and what the research says about the physical and mental benefits of getting off the asphalt.

They also get honest about the challenges: ankle sprains at the exact wrong moment, snake encounters, sudden weather shifts, and the very real possibility of getting completely lost.

Plus, in this edition of the Warm Up: new research shows that just 10 minutes of super-slow jogging can sharpen your thinking and boost your mood. And, a look at the growing science behind why travel is genuinely good for your mental health.

Protein is having a moment. It's in your coffee, your ramen, and apparently your popcorn, and there's a good reason the food industry is obsessed with it right now. In this episode, Abbie and Alex dig into the protein craze: what protein actually does in your body, why it's suddenly being added to everything, and whether any of these products are worth it.

They start with the basics: proteins aren't just for building muscle. They're running virtually every system in your body, from your immune response to your digestion. Since protein is so important to your body, how much do you actually need? Abbie and Alex take a look at the recommendations, and it's complicated.

They also taste-tested the Starbucks Protein Latte before recording, in preparation for a segment on the strangest protein-infused products now on shelves, including protein pizza crust, protein water, and a brand of chicken-based protein chips that Alex describes as having "chicken fur" on them.

Plus, a drink-themed Warm Up: new research links coffee to higher testosterone levels in men, tea drinkers live longer according to a UK study, and Americans drinking alcohol has hit a record low for the second year in a row.

We obsess over pace, heart rate, and training plans. But the recovery variable most of us treat as an afterthought? Sleep.

Abbie and Alex dig into the science of why sleep matters more than most of us realize, especially after 40. Deep sleep and REM naturally decline with age, and for athletes specifically, that's when the real recovery happens. They cover the exercise-sleep feedback loop, and how your evening fitness routine might impact your sleep.

They also take a "his vs. hers" look at sleep in your 40s—perimenopause and night sweats on one side, andropause and waking up to pee on the other. Then, a myth vs. reality segment where Alex and Abbie tackle common beliefs about sleep. Can you just "catch up on sleep" over the weekend? Is melatonin really harmless? And are there really people who can get by with five hours or less?

Also on this week's Warm Up: new research suggests full-fat dairy may not be as harmful as we thought (oh look, nutritional advice has changed again). Plus, Gen Z is having an "analog summer," filling tote bags with journals, watercolor palettes and other "offline" activities—all while promoting it on TikTok.