Peptides are one of the buzziest topics in health and wellness right now—but what exactly are they, why are so many people talking about them, and are they safe? Let’s discuss.

What Are Peptides?

At a basic level, peptides are short chains of amino acids – the building blocks of proteins – and act as messengers in the body. Because they influence hormones, metabolism, tissue repair, and other key systems, peptides have become popular in everything from weight management to skincare. And while some are used topically, the trend now has become injecting these proteins into the body, which means that discussing their safety is crucial.

This is hands-down the most delicious roasted red pepper soup. It’s perfectly balanced by sweet carrots and savory leeks — no acidity from tomatoes and no heaviness from potatoes. Just a subtle sweetness, layered aromatics, and a silky texture that feels indulgent, but isn’t.

Aside from being extremely nourishing from ingredients like oats, non-fat Greek yogurt, olive oil, and of course…bananas, this banana bread is hands down the most addicting banana bread you will ever eat. I swear, I prefer it to the conventional ones. It’s also free of gluten, eggs, refined carbs and refined sugars — minus the chocolate chips, which you can easily omit.

Pumpkin season is in full swing, and this healthy pumpkin recipe is about to become your new fall obsession. It’s so flavorful and moist, you’d never guess it’s a lighter, nutrient-dense twist on the classic. Made with oat flour, olive oil, maple syrup, and non-fat Greek yogurt, it’s completely free of refined carbs and packed with fiber, healthy fats, and protein. The perfect cozy fall bake that’s good and good for you.

While this salad is obviously perfect for fall, it’s so good you’re going to want to eat it all year. The symphony of flavors is perfection — the bitter radicchio, sweet squash, syrupy balsamic, and sharp pickled onions work so beautifully together. And speaking of beautiful, this dish is a total show-stopper.

Every fall, pumpkin spice takes over — from lattes and granola bars to protein powders and even hummus. But what exactly is pumpkin spice, and is it really as “unhealthy” as it’s sometimes made out to be?

It’s officially soup season, and if you’re looking for a cozy, nutrient-packed meal that supports your wellness goals — this White Bean and Spinach Soup is for you! It’s both comforting and nourishing and loaded with plant-based protein, fiber, and antioxidants, making it a perfect choice for anyone — whether you’re a vegetarian or not.

With creamy cannellini beans, fresh baby spinach, and aromatic vegetables, this one-pot soup requires minimal prep and is done in less than 30 minutes — making it ideal for a quick and easy weeknight dinner. Every bowl delivers the perfect blend of flavor, texture, and nutrition—helping you stay full, energized, and satisfied.

Sarcopenia is the gradual loss of muscle mass, strength, and function that occurs with aging. While it’s a natural part of getting older, sarcopenia isn’t inevitable — and it has major implications for long-term health, independence, and quality of life.

If you like smoked salmon on an everything bagel, then this recipe is for you! It’s got all the flavors of your favorite brunch, but turned into the perfect protein for a weeknight meal. It’s so easy to make, high in protein, and leftovers work great in salads, wraps, or sandwiches too! And while we’ve got specific measurements here, feel free to use as much or as little as you like. If you make it for kids, then you may want to substitute olive oil for the mustard.

If you are struggling to conceive, you’ve likely heard that GLP-1’s have been helping people get pregnant, and you may be considering them on your own fertility journey. In this post, we are going to explain why GLP-1’s can improve fertility for some, whether they’re right for you, and the things you should consider if you do decide to go on one. 

If you're taking a GLP-1 medication for weight management or metabolic health, you may be wondering how to optimize your results. As dietitians, we believe these medications can support your journey, but pairing them with smart, sustainable habits is key to long-term success. Here are four non-negotiables to prioritize:

Holiday season is here and that means festive get-togethers, delicious indulgences and fun gifts for all! But the best gifts are gifts people will actually use, so we put together some of our 4Q Method favorite health and wellness picks that your health-minded friend is sure to enjoy!

If you’re on social media, you’ve likely heard the warnings about seed oils wreaking havoc on your body. But are they really that bad for you? As with most nutrition questions, the answer is nuanced, so we’re here to present the facts, as well as our opinion, so you can make an informed decision.

Healthy food doesn’t have to be boring. It also doesn’t have to require complicated recipes or hard work. Pickled onions are a perfect example of a simple ingredient that elevates a dish without any real effort. It works perfectly in a salad, on tacos, or as a way to breathe new life into a kitchen sink bowl of leftovers.

Like most things, there isn’t a black and white answer when it comes to the new wave of weight loss medications, such as Ozempic. As registered dietitians, we’re here to shed some light and share our thoughts. 

Vitamin D supplementation has become popular due to its suggested role in preventing disease such as cancers, cardiovascular disease, and diabetes. However, recent guidelines from the Endocrine Society are singing a different tune.

After reviewing the data supporting aggressive vitamin D supplementation, they found that a lot of those studies were not strong enough to suggest such a direct correlation between vitamin D and disease prevention. They therefore decided that the only people who should supplement above the Institute of Medicine’s (IOM) daily recommendations are: