Here’s Everything You Need to Know About Pre- and Post-Workout Supplements

Lindsay Burgess
Sep 30, 2021
post workout

You're at the gym, squeezing out one last set of squats, when you see her: that trainer with the cutest workout gear, the shiniest ponytail, and the ever-present shaker bottle. You've never tried a protein shake — but now you're kinda tempted to stop by the nearest smoothie bar.

Pre- and post-workout supplements are becoming ubiquitous, endorsed by everyone from your office accountant to the star of your SoulCycle class. The rise of a friendlier brand of “gym chic," complete with Lilly Pulitzer water bottles and colorful running shoes, has democratized a world once dominated by weight room bros. Supplements are an inheritance from the old days, adapted for the modern market with vegan protein offerings and formulas “exclusively" for women. But are they right for you?


Photo via Tyler Nix/Unsplash.

Think of Supplements as Additional Add-Ons

“I get a lot of questions about pre-workouts and protein," says Caraline Maher, personal trainer, bodybuilding competitor, and former Instagram fitness influencer. (Maher is also a supplement brand PEScience athlete, so it's not surprising that she's used to fielding a lot of questions on this subject.) “In any instance of someone asking about supplements, I always start with telling them that supplements are not necessary in any form."

The clue, Maher suggests, is in the name: “They are there to SUPPLEMENT your diet [and] exercise regimen, simply to help you."

For the majority of Americans, this kind of supplementation really isn't necessary, according to registered dietician Natalie Allen, an instructor of biomedical sciences at Missouri State University (and team dietician for the school's athletes). “[Supplements] may help some people with specific issues," she says — but eating a good diet is more beneficial, especially long-term.

Find What Works for You

“I always tell people the same thing when I get questions like, 'What are your macros? [Macros, or macronutrients, are protein, carbs, and fat — consuming these in certain ratios can support a range of physical goals.] What's your workout routine? What supplements do you take?'" says Maher. Still, she advises readers to proceed with caution.

“I put disclaimers throughout. Disclaimers saying that these are my specific macros/cardio for my specific body, and even if you are the same age, height, and weight, and your name is even Caraline, these numbers will not work the same for you as they do for me. It is extremely individual."

In Maher's case, finding the right supplements has been a matter of trial and error: She uses her specific supplement pre-workout because it doesn't give her migraines and others do; her preferred protein is one of the few that doesn't make her nauseated. “Some supplements may not work the same as they do for others," she says. “You have to find what works for your body."

To Supplement, or Not to Supplement?

“The first thing I do is look at what do you think the supplement is going to help you do, and why do you think you need that?" Allen says.

She suggests reviewing your goals: Are you trying to improve endurance or to build power and strength, for example? Is recovery a factor? You should also consider whether it's possible to get the ingredients you need from dietary sources, which tend to deliver more nutritional benefits. (Check out our fave foods to eat before, during, and after a workout for inspiration.)

1. Pre-Workout: Generally, these supplements are intended to boost energy, which can help with endurance — for instance, if you're training for a marathon.

Most pre-workout supplements include caffeine, although you can also consider using natural sources like coffee or tea, provided you also stay on top of your hydration. “Caffeine certainly has its place," says Allen, noting that numerous studies show it can benefit endurance athletes. But she advises to train with your caffeine intake so your body gets used to it before an event like a race or a soccer game. Nitrates are also thought to help with endurance and are often found in pre-workout supplements — but Allen suggests a more natural source: beets. “You can eat it like a baked potato," she says.

Maher also acknowledges that you don't necessarily need a pre-workout supplement, especially “if you are getting through your workouts perfectly fine without being tired or struggling." But as a matter of personal preference, she loves them. “I'm naturally an energetic person, but deep in [contest] prep when I'm tired and not the most motivated, [PEScience Alphamine and High Volume] are my best friends," says Maher. (In the lead-up to a bodybuilding competition, athletes undergo a physically and mentally exhausting process that involves strict diet and training plans.)

If energy is a regular issue, Allen suggests assessing your eating habits. Depending on when you hit the gym, you might be able to get a boost from a bedtime or pre-workout snack.

2. Post-Workout: These supplements are mainly about protein and are intended to support strength and muscle gains. “If someone is already getting their daily recommended intake of protein, there is no need for protein powder," says Maher. “But if they struggle hitting their protein [target], then 100 percent it will definitely help them!"

Allen identifies vegetarian diets as potentially benefiting from protein supplementation. “If you do follow any type of diet that limits a food group, then supplements can be helpful," she says. “Protein powders can most definitely have their place." She also points to “people who are trying to gain muscle and they either don't have the appetite to eat enough protein to gain weight, or they don't know how to cook it." However, she advises that protein shakes shouldn't take the place of dietary sources of nutrition.

Post-workout shakes are most commonly based on whey protein. “Typically I suggest that people mix that with milk, because milk has more of a casein protein," says Allen. “When you mix those together you get the advantage of the whey protein and the casein protein, and those work in different ways to help you build muscle." Soy protein powders are also increasingly available if you'd rather keep it plant-based.

“I always suggest getting at least 25-30g protein within a few hours of lifting," says Maher, adding, “don't fall for that 20-minute anabolic window BS." (The “anabolic window" is one of those myths about protein used by weight room bros to justify procrastinating with a shake between workout and shower. Let us speak no further of it.) How much protein you need overall is an individual calculation: Allen suggests a maximum of two grams per kilogram of body weight.

Do you swear by supplements? Tell us about your experiences @BritandCo!

Brit + Co may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations.

Featured photo via bruce mars/Unsplash.

Cold Season Is Coming So We Talked To Doctors To Find Out If Emergen-C Actually Works

As much as we used to look forward to taking a sick day in grade school, there's nothing fun about having cold or flu-like symptoms as an adult. Sure, you may get to miss work for a few days, but the body aches, fever, and sore throat combination are awful. It's even worse if your period decides to join the party!

There's so many different OTC (over-the-counter) cold medicines and supplements out there...which leads us to wonder: does Emergen-C actually work, or not? Since we're unsure, we turned to Board-certified family medicine physicians Dr. Laura Purdy, MD, MBA and Dr. Jennie Stanford, M.D., FAAFP, DipABOM to help answer our burning questions!

P.S. You'll find be able to tell the difference between pesky allergies and cold symptoms here — thank goodness!

What's the difference between cold and allergy symptoms?

Polina Tankilevitch

Having seasonal allergies can be confusing when they coincide with cold season. Between kids being back in school and the weather changing, the fall/winter seasons seem to bring on sneezing, coughing, and more. But, how can you tell when you're merely dealing with allergies or something else?

"Colds are viral infections. Symptoms include a sore throat, cough and feeling tired," says Dr. Purdy. Dr. Stanford further explains that viral infections have "traditionally been Rhinovirus species, but it may also be Adenovirus species and others." Colds can also be accompanied by a fever in some cases.

On the other hand, Dr. Purdy and Dr. Stanford both agree allergies are specifically caused by allergens or irritants. "Common Symptoms include sneezing and itchy eyes," says Dr. Purdy. According to the CDC, around one quarter of adults deal with seasonal allergies (raises both hands), so it's not weird if you get confused about when it's time to switch from Claritin to Dayquil.

How should people relieve cold symptoms before heading to the pharmacy?

Anna Tarazevich

Before you head to CVS at the first sign of sneezing and a sore throat, there are a few things Dr. Stanford suggests you do. "Optimizing our immune systems by focusing on overall health and wellbeing can help reduce the risk of infections, including the common cold. This includes eating a healthy diet, being physically active, getting enough sleep, and keeping stress in check," she says.

Unfortunately, Gallupreports that 57% of people feel they're not getting the proper amount of sleep they need. But, this doesn't mean you should ignore your lack of rest just because others are struggling too. Take it from someone whose insomnia impacted their mental health and a nasty bout of the Flu followed by Covid-19 two years ago! "Properly treating other health conditions can also help prevent acute illnesses, like the common cold," says Dr. Stanford.

However, it's not unusual to get a cold because Dr. Stanford says they're the "result of germs spread from contact with others." Taking precautions just helps your immune system work the eliminate the viral infection faster.

Do elderberry and Vitamin C fight off colds?

Polina Tankilevitch

This is where things get a little tricky. Though elderberry and Vitamin C have been hailed as supplements that combat colds, not everyone agrees on their effectiveness. Dr. Stanford says, "While the evidence for Vitamin C in treating colds is mixed, sufficient research suggests that taking vitamin C supplementation can shorten the duration and reduce the severity of cold symptoms." But if you're thinking about relying on Vitamin C supplements, Dr. Stanford is less likely to encourage you to take them because they haven't been proven "to be effective in preventing common cold symptoms."

She also doesn't think you should take elderberry as if that'll also fight off a viral infection. "Elderberry is not effective in preventing colds, and evidence is insufficient to suggest that it is effective in treating the common cold," she explains.

Do you recommend relying on Emergen-C to help combat cold symptoms?

Karolina Kaboompics

So, what's the verdict on taking Emergen-C once it's confirmed you have a viral cold? The brand has several products that range from gummies to drink mixes, all aimed at supporting your immune system — but does that mean they're safe to take? According to Dr. Purdy, they are! "Emergen-C contains Vitamin C which is great for a good and healthy immune system and recovery. It also contains other good for you ingredients that help with your immune system like vitamin E and Zinc."

However, it's valid to want to know if there's a difference between Zicam and Emergen-C. According to Dr. Stanford, there is! "Similar to Vitamin C, evidence suggests that zinc may be effective in reducing the duration and severity of cold symptoms, but it is less likely to be effective in preventing the common cold," she explains. Plainly put, think of the two like this:

  • Zicam = Zinc
  • Emergen-C = Vitamin C

She even says, "Studies suggest taking both zinc and vitamin C could be beneficial!"

Can certain teas help soothe sore throats associated with colds?

Arina Krasnikova/Pexels

Drinking warm tea can help alleviate cold symptoms, though you shouldn't think they're your only defense against viral infections. In conjunction with cold medicines, "throat coat teas really help soothe inflammation and help manage symptoms," says Dr. Purdy. The reason for this is that most "throat support products are indicated to ameliorate sore throat and similar symptoms, often by numbing agents, temperature, and other factors," Dr. Stanford explains. In short, don't be afraid to use tea as a form of hydration while you're sick!

Dr. Purdy says other things you can use to help alleviate your symptoms are a humidifier, nasal spray, and drops. Take it a step further by taking a "steam shower" to "provide some much needed relief."

Shop Emergen-C, Zicam, & Throat Coat Teas

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Emergenc-C 1000mg Vitamin C Daily Immune Support

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Zicam with Echinacea and Sambucus, Homeopathic Zinc

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Traditional Medicinals Throat Coat Original With Slippery Elm

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Yogi Honey Lemon Throat Comfort

Visit our Amazon Storefront to see our top picks for staying hydrated!

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Your November Horoscopes Are Here — See What's In Store For Your Sign

Welcome to November 2024! It’s official, everyone. We are cleared of the eclipse season and approaching the holiday season and Election Day. The collective is stirring with anticipation, awaiting the next course in our journey. Breathe. Tensions are especially high due to the major polarity brought on by the collective planet Pluto's re-entry into Capricorn just months ago. The tides are expected to change as the regeneration planet regresses into Aquarius for good.

You may be thinking, “What’s in it for me?” Aligning with the cosmic flow will bring more peace, understanding, and balance in your everyday life. Scorpio season is in full swing, and it beckons you to begin analyzing your internal landscape, desires, and control. You'll improve the world by grasping the importance of revitalizing your inner self. Believe it or not, you're the main character of your story, and your light contributes more than you know. This November highlights this part of your narrative. Are you ready to learn what is in store for you this month? Read on for your sun, moon, and rising November horoscope below.

Themes For Your November Horoscope In 2024

Brian Yurasits

This month kicks off with the New Moon in Scorpio on November 1st, helping you see how you're being of service to yourself and others. Due to Scorpio's vibe of death and regeneration, this lunation will also materialize the importance of “clearing out” from the old. Remember last month’s solar eclipse?

This New Moon in Scorpio extends the path for you to turn over a new leaf and actualize your desired changes. Make a move.

The communication signals will power up as Mercury enters Sagittarius on November 2nd, manifesting a feeling of warmth and hope in our messages. The dialogue exchanged will be inspiring and educational.

Share information that will benefit others. You'll experience serendipitous moments as you give back.

Our drive and bravado will turn up as the motivator planet Mars enters Leo on November 3rd. Our self-worth will drive passion and desire. Step forward and claim your desire.

Patricia Luquet

Create your masterpiece and watch it come to life. Believe.

Love will shift to rationality and structure as Venus shifts into Capricorn on November 11. These next several weeks will help you gauge more accordingly with long-term plans and practical concerns. It will also invoke a more grounded approach to romance and dating.

Slow and steady builds stronger foundations in love.

On November 15th, the Full Moon in Taurus illuminates the sky, highlighting the importance of taking the reigns through a measured approach. With the rebel planet, Uranus, in alignment with this full moon, it will stir up massive changes involving our narrative and how we are playing our part in our storyline. It can lead to impulsive moves, so remember to be intentional. The great news is that Saturn, the structure planet, is direct today, bringing more clarity regarding our direction.

Ahmed ツ

Brilliance awaits as you hold steady.

Buckle up! On November 19th, Pluto ingresses into Aquarius, settling into this future-oriented sign. Anticipate significant technological advancements, including refined artificial intelligence, quantum computing breakthroughs, renewable energy innovations, and immersive virtual reality experiences. Side note: VR Games like Supernatural(I'm a BIG fan!) are revolutionizing workouts, allowing people to exercise in other worlds while engaging with a supportive community for weight loss, endorphins, and positive accountability. As you visualize your ideal paradigm, Pluto will guide you toward the tools or necessary changes to attract your desired results. Embrace this transformation and let go of outdated constructs, paving the way for a brighter, more interconnected future.

Vlada Karpovich

Happiness and fulfillment await those willing to adapt and grow.

This month ends with the Sun in Sagittarius on November 21 and Mercury Retrograde on November 25. Sagittarius season invokes wanderlust, adventure, and growth. Remember that you'll reign this season as you remain open-minded to new concepts and ideas.

Close-mindedness and dismissiveness of others' input lead to dead ends.

As we conclude working with Mercury’s backspin this month, steer clear of making traveling plans (like booking a ticket/itinerary), launching a business, or signing contracts. Plus, it will help you streamline your messages, think through your personal beliefs, and change your attitudes towards life. Going through reflection will help you gravitate toward your desired outcomes.

Which signs will be most affected in November?

Juliane Monari

As we journey through November 2024, Scorpio, Taurus, Aquarius, and Sagittariuswill each feel the cosmic waves uniquely. Scorpios will harness the transformative energy of the New Moon to reflect on their desires and initiate powerful changes. Taurus will be called to acknowledge new narratives during the Full Moon, prompting them to take control of their path and make intentional decisions. Aquarians will experience a significant shift as Pluto settles into their sign, inviting them to envision a brighter future and release old patterns that no longer serve them. Meanwhile, Sagittarians will be inspired by the Sun’s entry into their sign, igniting a sense of adventure and growth. However, they should navigate Mercury's retrograde carefully to avoid miscommunications and hasty decisions. Allow these energies to guide you toward a more fulfilled and intentional existence this month!

​Key Dates & Transits This Week

Griffin Wooldridge

  • 11/1 New Moon in Scorpio
  • 11/2 Mercury enters Sagittarius
  • 11/3 Mars enters Leo
  • 11/11 Venus enters Capricorn
  • 11/15 Full Moon in Taurus, Saturn Direct
  • 11/19 Pluto re-enters Aquarius
  • 11/21 Sun enters Sagittarius
  • 11/25 Mercury Retrograde in Sagittarius

​Read Your November Horoscope For Your Sun & Rising Signs

Brit + Co

Aries (March 21 – April 20)

Themes: Investments and Ambition

This month brings transformative opportunities for personal growth and ambition. The New Moon in Scorpio encourages you to dive deep into your desires and set intentions for long-term investments. As Mercury enters Sagittarius, your voice shines, sparking optimism and inspiring connections. Let love lead the way as Mars in Leo ignites your creative passion and pushes you to take bold steps in your relationships. Make a move while factoring in your happiness. The Full Moon in Taurus prompts you to let go of unwanted habits while tying loose ends with finances. The great news is that your adventurous spirit flourishes with the Sun entering Sagittarius later this month. Be mindful of impulsive trips or conversations, as Mercury retrograde calls for thoughtful reflection on your plans and communication style.

Brit + Co

Taurus (April 21 – May 21)

Themes: Connection and Identity

Expect a month filled with deeper connections and self-reflection as you reassess your values and domestic life. The New Moon in Scorpio encourages the exploration of your love life and partnerships, manifesting progress. With Mercury shifting into Sagittarius, discussions around shared resources become enriching and insightful. Consolidate your research or your internal landscape of beliefs and get to the bottom of what keeps you from attracting more abundance. Mars in Leo energizes your home life, inspiring you to create a nurturing environment. Rearrange furniture or begin visualizing your ideal home life — this new pattern will attract movement in your domestic life. The Full Moon in your sign focuses on your identity, offering a moment of self-realization and understanding about how you need to reshape your narrative. Mercury retrograde will help you retrace your steps regarding merged resources and enable you to work out your financial priorities or unresolved debts — research methods.

Brit + Co

Gemini (May 22 – June 21)

Themes: Wellness and Subconscious Needs

Prepare for a month rich in exploration and relationship review, inviting you to evaluate your connections and daily routines. The New Moon in Scorpio prompts you to reflect on health and work, paving the way for beneficial changes. Begin a new protocol and establish a sacred practice involving wellness that will reorient you with your goals. With Mercury entering Sagittarius, your focus shifts toward partnerships, enhancing the depth of your conversations. Work on listening intently to your partner or connections to find practical solutions. Mars in Leo ignites your curiosity, encouraging the pursuit of fresh ideas. Get involved in the local realms and initiate conversations — this will inspire you. Mid-month, the Full Moon in Taurus sheds light on your subconscious, urging you to confront hidden fears and clear out. The Sun in Sagittarius with Mercury retrograde will help you backtrack and analyze your relationships and their direction.

Brit + Co

Cancer (June 22 – July 22)

Themes: Happiness and Friendship Circles

This month invites you to balance your daily routines with self-care for emotional fulfillment. The New Moon in Scorpio inspires you to understand the core of your joy and what fulfills you. Mercury’s entry into Sagittarius shifts your focus to daily routines, enhancing discussions around wellness. Health is wealth. As you focus on your overall well-being, abundance will follow. The great news is that Mars in Leo energizes your financial goals, motivating proactive steps forward, so taking care of yourself this month will ensure the results. Later this month, the Full Moon in Taurus highlights your social circles, prompting a reassessment of friendships. As Pluto in Aquarius encourages transformative growth, the Sun’s ingress into Sagittarius and Mercury retrograde emphasizes health, inviting you to take self-care practices and review how you typically extend your energy to others.

Brit + Co

Leo (July 23 – August 22)

Themes: Fulfillment and Reassess Life Purpose

Get ready for a vibrant month of self-discovery and creative expression. The New Moon in Scorpio prompts you to reflect on your domestic life and family, inspiring you to cultivate a supportive environment while establishing your terms. With Mercury entering Sagittarius, your focus turns to love and creativity, allowing you to step out of your comfort zone and explore these realms of joy. Mars in your sign boosts your confidence, empowering decisive actions in your pursuits. Be yourself and ignite your fire to get things done. Mid-month, the Full Moon in Taurus highlights your professional aspirations, prompting you to reassess your career goals. Factor in what makes you happy and optimizes your energy. The Sun's entry in Sagittarius alongside Mercury retrograde will help you backtrack and align with your priorities in love and your creative potential.

Brit + Co

Virgo (August 23 – September 22)

Themes: Ideas and Past Aspirations

This month brings clarity and enriched communication, inviting you to refine your thoughts and deepen your familial connections. The New Moon in Scorpio encourages engagement with new ideas and community interactions, promoting open dialogue. Being openhearted and receptive to people's feedback will lead to breakthroughs in your development. Mercury’s transition into Sagittarius shifts your focus to home and family, enhancing emotional discussions regarding your direction. Be curious in your approach; it will heal your unresolved matters. Mars in Leo energizes your subconscious, motivating you to confront hidden fears while helping you understand your habitual patterns. Rest and reflect. Mid-month, the Full Moon in Taurus prompts reflection on your philosophical outlook and long-term goals. Look back at your old journals or past aspirations to fill the gaps in your story. Mercury's backspin entails reviewing your next steps involving your emotional security — look within yourself and align with your feelings instead of seeking external validation.

Brit + Co

Libra (September 23 – October 22)

Themes: Self-Worth and Vulnerability

You're in for a month filled with financial themes and meaningful interactions, guiding you to reassess your values and friendships. The New Moon in Scorpio inspires you to reflect on personal resources, setting intentions for more stability. This is an opportunity to revamp your approach to money and security — research new methods that will attract more abundance. As Mercury enters Sagittarius, your focus shifts to engaging conversations and learning opportunities. It is also an excellent opportunity to network locally and gain traction and confidence with the side hustles you may be working on. Mars in Leo energizes your social life, motivating you to cultivate new friendships and connections that will get you one step closer to achieving your long-term aspirations. Mid-month, the Full Moon in Taurus highlights shared resources, prompting a reassessment of intimate relationships and closing the chapter on any outmoded approaches. By the end of this month, Mercury retrograde will enable you to reflect on old ideas that may have rested on the back burner. This is your chance to let your past endeavors rest or revive once Mercury goes direct.

Brit + Co

Scorpio (October 23 – November 21)

Themes: Self-Empowerment and Commitment

Embrace a month of self-confidence and financial insight! The New Moon in your sign empowers you to set intentions for your goals and new beginnings. You're worthy, as this is your chance to establish a new seed based on what's aligned with your heart. As Mercury moves into Sagittarius, your focus shifts to finances, enhancing your ability to express your needs clearly. It can lead to frivolous spending, so be mindful of ongoing patterns that can result in retail therapy. Your hard work will pay off as Mars in Leo energizes your career ambitions, motivating you to make bold moves. You'll shine as you begin to dream bigger and aim higher. Mid-month, the Full Moon in Taurus illuminates your partnerships, prompting a reassessment of commitments and closing the chapter on past disagreements. Hold space for your heart and your past to find a solution. As this month closes, Mercury retrograde will enable you to feel more in your power as you analyze your self-worth and become intentional with your next steps in financial planning or business endeavors. Clarity will be set next month.

Brit + Co

Sagittarius (November 22 – December 21)

Themes: Revelation and Health

Get ready for a month of revelations and enriching opportunities. The month begins with the New Moon in Scorpio inviting you to assess your emotional patterns, reorienting you toward powering up your inner belief and renewal. Begin an affirmation practice because this lunation will level up your manifestation abilities. Mercury gracing in your sign will invoke clarity and enhance your ability to articulate your ideas. Traveling or seeking out new experiences will be your go-to course, as Mars in Leo fuels your adventurous spirit, motivating you to seek a new perspective. Taking a class or engaging in higher study will fulfill you. Mid-month, the Full Moon in Taurus shifts attention to your work life and health, helping you to assess your well-being. Release whatever is weighing down at work or mental patterns — focus on one thing at a time to ensure productivity. Later this month, your season begins while Mercury retrograde occurs. It will be beneficial to slow down and observe your personal goals and how you're showing yourself up for others.

Brit + Co

Capricorn (December 22 – January 19)

Themes: Community and Desires

Prepare for a month focused on community engagement and clarifying your core desires. The New Moon in Scorpio invites you to energize your social circles, sparking intentions for collaboration and shared goals. Be sure that your connections contribute to your vision — enthusiasm is vital for success. With Mercury moving into Sagittarius, you’ll gain insights into your emotional patterns, helping you navigate feelings more effectively. This is your chance to change what no longer meets your standards as Mars in Leo brings energy to transformative experiences in intimacy and with your vulnerability. Get to the root and realize what needs revamping. Mid-month, the Full Moon in Taurus shines a light on your creative and romantic pursuits, urging you to reassess what brings you joy and fulfillment. As Mercury retrograde approaches, take a moment to reflect on past experiences that shaped your emotional landscape; you might find clarity in revisiting old dreams and wishes.

Brit + Co

Aquarius (January 20 – February 18)

Themes: Professionalism and Family Roots

Get ready for a month rich in professional focus and social opportunities. The New Moon in Scorpio prompts you to define your career goals, inspiring strategic intentions for success. With Mercury entering Sagittarius, your attention shifts to building social networks and enhancing collaboration and networking potential. Love and partnerships will fire up as Mars in Leo energizes your connections, motivating you to seek mutual growth and shared ambitions. It's time to set the terms with your relationship — this will help you get answers involving its direction. The Full Moon in Taurus highlights your dynamics, prompting a reassessment of your foundational support systems. Revisit the old structures regarding your family roots and decide whether you want to implement this as your course moving forward. As Mercury retrograde sets in, consider reaching out to old friends or colleagues; reconnecting could spark fresh ideas and rejuvenate your professional aspirations and inner needs.

Brit + Co

Pisces (February 19 – March 20)

Themes: Exploration and Purpose

You're in for a month of exploring and understanding your life purpose. The New Moon in Scorpio inspires a quest for new knowledge, guiding your intentions toward education, beliefs, or travel opportunities. It is time to fall in love with life by broadening your reach. As Mercury enters Sagittarius, your focus sharpens on your life purpose and public image, enhancing your ability to articulate your ambitions. Dig deeper and understand what stirs in your zest for life. Expect vitality and endurance as Mars in Leo energizes your daily tasks, fueling your enthusiasm for tackling responsibilities. Consider a health kick or a new regimen to help you keep up with your new endeavors. Your body is a temple, and this month is the starting point in getting things done with your motivation. The Full Moon in Taurus lights up your communication skills, enabling you to reassess your old ideas and how they can be cultivated. It's time to launch your idea or make room for something better. With Mercury retrograde approaching, reflect on past career choices; revisiting old projects or connections might unveil new growth opportunities.

With 2025 just around the corner, it’s the perfect time to explore how you can power up your year ahead. Lumi Pelinku invites you to dive deeper into your journey through an extended reading that can provide tailored insights and inspiration. Click here to book your reading today!

Wanna stay up-to-date on all things astrology? Be sure to sign up for our weekly newsletter!

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25 Sick Day Recipes That’ll Get You Back On Your Feet In No Time

There’s absolutely nothing wrong with taking a sick day when you need it, but it’s totally normal to want to get back on your feet ASAP. You’re busy, after all! You’ve probably tried eating chicken noodle soupand drinking plenty of green juiceto make you feel better, but these 25 sick day recipes offer a little extra, with seasonal veggies, turmeric and other spices, plus cover everything from homemade cough drops to ice pops to hot toddies. They'll have you feeling like yourself in no time, so grab some tissues and a humidifier, curl up with your favoritecomfort show or fallbook, and focus on getting and feeling better.

Immune Boosting Winter Citrus Smoothie

Crush your cold with all the colorful in-season produce like blood oranges, beets, pomegranates, and rainbow chard spiced with ginger, turmeric, and cayenne. (via Half Baked Harvest)

Creamy Yogurt Popsicles with Berries

Nurse your sore throat with these healthy popsicles made with fresh berries and just five ingredients! (via The Real Food Dietitians)

15-Minute Asian Cold Remedy Soup

Maybe this soup’s claim has something to do with the hefty dose of fresh ginger in each bite.(via Fork in the Kitchen)

Cold-Soothing Chai Hot Toddy

Your grandma wasn’t lying when she said that a hot toddy is the best cold medicine. This chai-spiced version adds even more warmth to the drink and will lull you into a peaceful night of sleep. (via Baking Mischief)

Honey Chamomile Popsicles

Honey and chamomile are two soothing ingredients for a sore throat or upset tummy. Keep them stored in the freezer, and you and your kids will be more than happy to snack on them while sick. (via Vanilla and Bean)

Immune Boosting Garden Herb Stock

Once you get over your illness, you need to do everything you can to keep your immune system up. This nutritious stock is full of vitamins and minerals that you can drink straight or add to just about any dish you like. (viaOm Nom Ally)

Easy 30-Minute Homemade Chicken Noodle Soup

You’ve got to have a solid chicken noodle soup recipe, no matter who you’re trying to nurse back to health. This one has plenty of protein, veggies, and comforting egg noodles to get your stomach settled. (viaAverie Cooks)

Golden Milk

Delicious both hot or cold, this anti-inflammatory drink made with coconut milk, dates, turmeric, and cinnamon is full of medicinal properties that will leave you feeling great in no time. Plus, it's gluten and dairy-free, vegan, and super easy to make! (via Clean Cuisine)

Rosehip Tea

Ripe in late fall, rosehips are high in vitamin C and can help strengthen your immune system. This tea, made with these fruits of rose plants, has an amazing effect on your body, before and after your sick day. (via Give Recipe)

feelgoodfoodie.net

Chicken Lemon Rice Soup

If you're not a fan of noodles or just not in the mood for them, opt for a chicken and rice soup instead. (via Feel Good Foodie)

Turmeric Ginger Chickpea Noodle Soup

Thisimmune-boosting chickpea noodle soup is full of veggies with a flavorful ginger turmeric broth, plus it's ready in about 30 minutes! (via Crowded Kitchen)

All-Natural DIY Pineapple Cough Syrup

No more cough syrup at home? Go for this all-natural alternative. The combination of pineapple, cayenne, lemon, ginger, and honey is more than effective at keeping your coughs at bay. (via The View from Great Island)

Gingery Poached Egg Soup

Sometimes it’s hard to even eat chicken noodle soup when you’re feeling under the weather. This light version will be ready for you to sip in 15 minutes, and it won’t weigh too heavily on your stomach. (via The Kitchn)

Healing Turmeric Cauliflower Soup

The anti-inflammatory properties of turmeric are just one of the reasons this soup is perfect for healing your sick body. If you’re having any trouble swallowing, the smooth texture will be easy for you to get down and digest. (via Simply Quinoa)

Healing Bowls With Turmeric Sweet Potatoes, Poached Eggs, and

Lemon Dressing

When you’re able to eat a little bit more, a big bowl of nourishing ingredients is what you need. This sweet potato and brown rice bowl is full of greens, poached egg, and a lemony dressing to help you feel like a million bucks. (via Pinch of Yum)

Immunity Shots

You could go to a fancy juice bar to get an immune-boosting shot or you could make one at home for a fraction of the cost, and you won’t have to get out of your pajamas. Use your blender or juicer to combine carrot, ginger, lemon, and garlic together into a cold-blooded flu killer. (via With Food and Love)

Cold Buster Citrus Smoothie

If your immune system does give into the office cold, this vitamin C-packed drink will help you recover at lightning speed. (via Seasonal Cravings)

Moon Milk

Getting a good night’s sleep is one of the hardest things to do while you’re sick. This antioxidant-rich warm moon milk recipe features nutmeg and ashwagandha, both of which are known for lulling you into a restful slumber. (via Bon Appetit)

Super Immunity Power Salad

Move over, spinach. This kale salad is here to take the spot as the most nutritious and delicious way to eat your greens. (via The Garden Grazer)

Triple Berry Kiwi Smoothie

Who needs a multivitamin when you could just drink this smoothie every day? One kiwi has over 100 percent of your daily requirement of vitamin C, so you know that you’ll stay healthy through flu season with this as your breakfast. (via The Pretty Bee)

veggiesociety.com

Vegan Vegetable Noodle Soup Recipe

Even without the chicken, noodle soup is good for the soul. (via Veggie Society)

Homemade Hot Apple Cider Recipe

pinkowlkitchen.com

Homemade Hot Apple Cider Recipe

Homemade Hot Apple Cider Recipe

Sometimes all you need is a hot, seasonal drink to get you back on your feet. (via Pink Owl Kitchen)

www.averiecooks.com

CREAMY SWEET POTATO CHICKEN SOUP

Sweet potatoes are a great source of vitamin A which! Is great for fighting off illnesses.(via Averie Cooks)

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SPICY SOFT TOFU SOUP

Sometimes all you need is a little spice to clear up a stuffy nose! (Takes Two Eggs)

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Easy Homemade Sore Throat Gummies

These lemon, ginger, and honey gummies are better than any lozenge than you can get at the store. The natural ingredients will coat your throat and ease any annoying tickles or cough that you may have. (via Hello Creative Family)

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Selena Gomez & Benny Blanco Are Literally Unrecognizable In Their Halloween Costume

Things are heating up betweenSelena Gomez and Benny Blanco since late last year to the surprise of some, but it seems like the couple's romance is just getting started. They're not shy about PDA and posting each other on social media and pretty much telling anyone who doesn't like it to get lost. We love how fiercely supportive they are of each other, giving us so many good green flags! Here's everything we know about the lovely new couple so far.

Selena Gomez And Benny Blanco's Relationship Timeline:

Amy Sussman/Getty Images

March 2019

Selena Gomez and Benny Blanco first collaborated on the song "I Can't Get Enough" along with Tainy and J. Balvin in 2019. Though they were featured in a cute scene together, there weren't any rumors about them being romantically linked then.

August 2023

They didn't work together again until late summer 2023 when he produced Selena's single "Single Soon" with Cashmere Cat.

Frazer Harrison/Getty Images

December 2023

Before 2023 ended, Selena started leaving comments on Instagram that suggested she and Benny Blanco were in fact together. One of the comments she left appear on this Instagram fan page and it reads, "He is my absolute everything in my heart."

Some fans weren't so thrilled to see the two together though and they weren't afraid to express their opinions. But, this only prompted Selena to leave more comments that defended her relationship with Benny.

People grabbed a screenshot of one of the comments Selena responded that revealed the couple had been together for a while. "Not mad. It’s been 6 months bb. I will always defend my friends, family and fans till the day I die," she wrote. They even shared another screenshot from Selena's Instagram Story that showed her wearing a "B" ring on one of her fingers.

Craig Barritt/Getty Images for TIME

December 15, 2023

Soon after that, Selena shared a photo carousel on Instagram that included some of her favorite moments in New York and Benny Blanco can be seen in BTS moments. The last picture of the carousel features them sharing a kiss in a black and white photo that basically confirms the responses the singer had for fans.

December 28, 2023

Before the new year began, Selena Gomez and Benny Blanco spent some time at a cute art exhibit during a date. From the looks of things, it seemed like they discovered their love language of physical touch early on.

Presley Ann/Getty Images for GQ

January 2, 2024

Feeling the love of being with Selena, Benny Blanco took to Instagram Stories to officially signal that the two are dating. People grabbed a few more screenshots that Benny shared and all we can see is the happy glint that was in Selena's eyes.

Sarah Stier/Getty Images

January 3, 2024

The next day the couple were seen court side at one of the Los Angeles Lakers' game. Once again, their love language was on full display in the most intimate way. A source revealed to People that they understood why people had so many opinions about Selena's relationship with Benny. "Everyone was a fan of hers before Only Murders [in the Building], and now everyone is protective of her."

Neilson Barnard/Getty Images

January 15, 2024

Later that month, Selena Gomez and Benny Blanco showed up to the Emmy Awards together. They were sitting side-by-side and weren't afraid to show affection with each other.

Jesse Grant/Getty Images for AFI

March 2024

When Benny Blanco's birthday rolled around, Selena Gomez shared a sweet message to him on Instagram. She wrote, "Happy birthday baby! Your emotional endurance, positive disposition, unbelievable talent (that blows me away), undeniable humor and loving, kind heart absolutely kill me. I love you @itsbennyblanco 🎂🥹."

Frazer Harrison/Getty Images

April 2024

Although we're only four months into the new year, Selena Gomez and Benny Blanco's relationship is still going strong! The Only Murders in the Building star has been seen smiling in every pic she posts which indicates she's genuinely happy in her relationship. A source hinted to People that the two are doing well. "It’s a very serious relationship, and they’re making long distance work while she’s in New York for work commitments," they said.

Alberto E. Rodriguez/Getty Images for Spotify

April 25, 2024

In an interview with WSJ, Benny Blanco gave his POV of how his relationship with Selena Gomez began and it was the cutest revelation. "It’s crazy how your partner could just be sitting there the whole time, right in front of your eyes...And then you have a Clueless moment where you're like, Wait, I'm in love," he says.

A man who compares his relationship to that moment in Clueless where Cher and Josh admit their feelings for each other gets brownie points from us!

May 15, 2024

It looks like Selena Gomez and Benny Blanco's relationship may be ready for the next step — that's if you ask Mr. Blanco. He appeared on The Howard Stern Show yesterday to chat about everything, including his relationship with Selena. When Howard Stern asked, "You want to have kids with Selena? Have you told her you want to have kids yet," Benny replied, "That’s my next goal, to check the box. I have a ton of godkids. I've got a ton of nephews. I love being around kids."

However, he's not in a rush and wants everything to happen naturally. All that matters is that the two of them are in each other's life. He said, "I just know that when I look at her, I just say, ‘I don’t know a world where it could be better than this.’ That’s what I always say to her.”

Neilson Barnard/Getty Images

May 29, 2024

Selena Gomez tells TIME just how much Benny Blanco means to her — no matter what anyone else says. "My own fans, who I adore and feel like have shaped who I am, will say the most hurtful things to me about how I live my life," she says. "But he has the strength in him that none of that noise fazes him. It’s really impressive, and I just cherish every moment with him. I don’t know what the future holds, but I do know that he’s not going anywhere any time soon.”

Selena Gomez/Instagram

October 27, 2024

Selena Gomez and Benny Blanco looked amazing in their Alice in Wonderland couple's Halloween costume. "Curiouser and curiouser," Selena wrote on the post, which is totally reminding us of Taylor Swift's 1989 (hello "Wonderland"!!!).

Selena wore a corset dress in what looks like slate blue with cap puffed sleeves and a tulle skirt, along with a blonde wig, black bow, and slingback shoes. Benny went all out as the Mad Hatter with face paint, a wig, a top hat, and a waistcoat. We'd follow them down the rabbit hole!

What do you think about Selena Gomez and Benny Blanco's relationship?Follow us on Facebook for more celebrity news!

This post has been updated.

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'It Ends With Us' Star Brandon Sklenar's Next Movie Is Another BookTok Favorite

Gretchen Weiners' hair might be full of secrets in Mean Girls, but in Amanda Seyfried's new movie, her life is full of secrets. The Housemaid, based on the novel by Freida McFadden, follows Millie (played by Sydney Sweeney), who's down on her luck and in desperate need of a fresh start. When she snags a job as a housemaid in Nina's (Amanda Seyfried) beautiful home, it looks like things are finally moving in her favor. But all is not as it seems — and it doesn't take long for Millie to realize Nina's secrets are the most dangerous thing about her.

The book, which has sold over 3.6 million copies, has been on the New York Times Bestseller list for over a year and Amazon's Bestsellers list for 98 weeks (talk about popular). It was also the second-most-read title on Kindle for their 10th anniversary, so it's no surprise that the story is getting its own adaptation. Here's everything you need to know about The Housemaid starring Sydney Sweeney, Amanda Seyfried, and Brandon Sklenar.

  • The Housemaid by Freida McFadden is getting the movie treatment.
  • Amanda Seyfried and Sydney Sweeney will star as Nina and Millie, respectively, while Brandon Sklenar will star as Andrew.
  • Seyfried promises fans "I'm gonna do you well."

Who's in The Housemaid movie?

Jon Kopaloff/Andreas Rentz/Getty Images

The Housemaid Cast

The cast of The Housemaid will be led by Sydney Sweeney (Euphoria, Anyone But You) as Millie, Amanda Seyfried (Mamma Mia!, The Drop Out) as Nina, and Brandon Sklenar (It Ends With Us,Drop) as Andrew. Uma Thurman, Phoebe Dynevor, and Anthony Hopkins will also star. Check back here for the rest of the official cast list!

"I hope [die-hard fans of the book] accept this casting," Seyfried jokes in an interview with Bustle. "I know Sydney's amazing...I can't wait to work with her. I think we're going to have a lot of fun. But also, like, I don't know how people see Nina, my character...I hope they like the casting because the fans are the reason it's being made. So I'm here to tell all the fans that I'm gonna do you well."

"I can’t even express how excited I am to announce that #TheHousemaidMovie is coming soon!!!" McFadden said in an Instagram post. "@Lionsgate has come up with the absolute perfect cast and director, and I am just so grateful! I mean, Sydney Sweeney, Amanda Seyfried, and Paul Feig…mind blown!!!! I’m so honored and thankful to all my readers who helped make this dream come true!!!!!"

Is The Housemaid going to be made into a movie?

Anastasia Shuraeva/Pexels

Yes, Deadline announced on October 8 that The Housemaid would become a film, thanks to Hidden Pictures and Lionsgate. Paul Feig will direct, Rebecca Sonnenshine will write the script, and Todd Lieberman, Laura Fischer, and Feig will produce while Alex Young, author Freida McFadden, Sydney Sweeney, and Amanda Seyfried will executive produce.

“I’m thrilled to have The Housemaid join our upcoming slate,” said Adam Fogelson, chair of Lionsgate Motion Picture Group. “A great filmmaker and a great cast with a great script from a great book is a terrific place to start.”

“Part of the fun of the book was imagining the cast while we read it, and Sydney Sweeney and Amanda Seyfried are perfect for Millie and Nina – they’re both mysterious, nuanced, and incredibly skilled at becoming characters who don’t reveal everything right away,” said Erin Westerman, co-president of Lionsgate Motion Picture Group.

What is the plot of The Housemaid?

Amazon

The Housemaid Plot

Millie has one more chance at starting over, and taking a job as a housemaid for wealthy couple Nina and Andrew is the perfect place to start. But as she cleans, cooks, and takes care of their daughter, Millie quickly realizes her employers are far from perfect — even if they'll do anything to keep up appearances.

When is The Housemaid coming out?

Tima Miroshnichenko/Pexels

The Housemaid Release Date

We don't have an official release date for The Housemaid yet, but there's a good chance we could see it in 2025. Stay tuned for more news!

How many books are in the series The Housemaid?

Amazon

Freida McFadden has three books in The Housemaid series: The Housemaid, The Housemaid's Secret, and The Housemaid is Watching.

Is The Housemaid spicy?

hubbugaye/Pexels

There is some sex and violence in The Housemaid, but it's not as overwhelming as some other popular books on the market. One Goodreads user compares the content to what you'd watch in Law & Order: SVU or Criminal Minds. If you're concerned about one of your preteens reading this book, you could always read it first, or start a bookclub and read it together!

Read The 17 Best Mystery And Thriller Books For All Readers while it's still spooky season!

This post has been updated.

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