Many foods marketed as “healthy” have developed superfood status on social media, with claims ranging from better gut health to improved energy, weight loss, and longevity. Personal trainer Eugene Pallisco says that while many of these foods can have a place in a healthy diet, their benefits are frequently overstated, and context matters just as much as the ingredient itself.

In many cases, the hesitation has less to do with the food itself and more to do with portion size, nutrient quality, processing, cost, or whether the scientific evidence matches the marketing. Here are five popular wellness foods that some nutrition coaches approach with caution.

1. Chia Seeds

Chia seeds are nutrient-dense, but they are sometimes overrated for people focused on increasing protein intake. Although they contain about 17 g of protein per 100 g, a typical serving of 1 to 2 tablespoons provides only around 2 to 4 g.

Chia seeds can reduce the absorption of minerals including iron, zinc, and calcium. While this is rarely an issue for people eating a varied diet, coaches working with clients who have mineral deficiencies may recommend other foods.

Their exceptionally high fiber content can also cause bloating, gas, or constipation in people with sensitive digestive systems or those who suddenly increase their fiber intake. At roughly 140 calories per two tablespoons, chia seeds can also contribute more calories than many people realize.

“Healthy foods still count toward your daily calorie intake,” says Pallisco. “It’s important to look at the full nutritional picture rather than assuming every superfood deserves unlimited portions.”

1. Sea Moss

Sea moss has become one of the wellness industry’s most talked-about products, yet high-quality human research remains limited.

Although it contains vitamins, minerals, and fiber, there is little evidence showing it provides benefits beyond those of a balanced diet. Its iodine content can also vary substantially depending on where it is harvested, potentially posing concerns for people with thyroid conditions.

Sea moss may also absorb heavy metals and other contaminants from ocean environments, making sourcing and third-party testing important considerations. 

Many online claims involving immunity, gut health, hormone balance, energy, and weight loss remain unsupported by robust clinical research.

1. Plant-Based Milk

Plant-based milks can be excellent alternatives to dairy, but their nutritional value differs considerably between products.

Many almond, oat, rice, and coconut milks contain just 1 to 3 g of protein per serving, compared with approximately 8 g in cow’s milk. Soy milk is the primary exception, offering a similar protein content.

Many products also contain added sugars, while others include gums, emulsifiers, stabilizers, and oils to improve texture and shelf life. For this reason, nutrition coaches commonly recommend choosing unsweetened, minimally processed varieties whenever possible.

1. Store-Bought Bone Broth

Bone broth has earned a reputation as a wellness staple, but commercial products vary significantly in quality.

Some contain only a few grams of protein despite being marketed as collagen-rich. Sodium is another consideration, with many brands providing between 400 and 900 mg per serving. Others rely on concentrates, flavorings, and additives rather than traditional slow-simmering methods.

Pallisco notes that “Research supporting claims that bone broth directly improves joint health, skin, or gut health also remains limited, with much of the available evidence focusing on collagen supplements instead.”

1. Coconut Cult

Coconut Cult has attracted attention because of its probiotic content, but nutrition coaches encourage realistic expectations.

Each serving is relatively high in saturated fat from coconut, making portion size important for people monitoring cholesterol levels. Although the product contains multiple probiotic strains, research on the product itself is limited, and probiotic effects depend on the specific strain, dose, and individual.

Some people may also experience bloating or digestive discomfort when introducing highly concentrated probiotic foods too quickly.

“Pursuing better nutrition doesn’t require chasing every trend,” Eugene Pallisco says. “Consistency with balanced eating habits will almost always deliver better long-term results than relying on any single food.”

Eugene Pallisco Explains The Bottom Line on “Healthy” Foods 

None of these foods are inherently unhealthy, and most can absolutely fit into a balanced diet.

The reason some nutrition coaches are cautious is usually because of portion size, nutrient density, product quality, marketing claims, or how well a food aligns with an individual’s health goals. 

Rather than labeling foods as “good” or “bad,” evidence-based nutrition focuses on the overall dietary pattern. 

A diet built around a variety of whole, minimally processed foods will almost always have a greater impact on long-term health than any single trendy ingredient or superfood. 

About Eugene Pallisco

Eugene Pallisco is a fitness instructor and certified trainer in Dallas, Texas. After beginning as a group fitness instructor, he transitioned into personal training before launching his own private training business. Through strength training, cardio, and sports performance coaching, he helps clients build sustainable fitness habits and enjoy long-term movement and health.

Written in partnership with Tom White

Waking up damp is miserable. The sheets are clammy, the pillow is warm, and getting back to sleep feels harder than it should be. Finding the best sheets for people who sweat isn’t just about comfort. The right fabric actually changes how well your body regulates temperature through the night.

Most people try adjusting the thermostat or adding a fan. Those things help. But if your sheets trap heat and hold moisture against your skin, no amount of room cooling fully solves the problem. The fabric touching you all night is doing more work than most people realize.

Why Some People Sweat More During Sleep

Before buying new sheets, it helps to understand what’s actually driving the sweating. The answer isn’t always simple, and it’s rarely just “you sleep hot.”

It’s Not Always About Room Temperature

Your body naturally loses between 0.5 and 1 liter of sweat per night as part of normal thermoregulation. According to research on sleep hyperhidrosis published in NCBI, sweating during sleep is a normal physiological process that occurs primarily during non-REM sleep stages as the body works to reduce core temperature. Most people never notice it because their bedding manages the moisture effectively.

When sweating becomes disruptive, the causes vary widely. Some are environmental. Others are medical or hormonal.

Common Causes of Excessive Night Sweating

A large study on night sweat prevalence published in NCBI found that 41% of primary care patients reported experiencing night sweats within the previous month. That’s not a small number. And the causes span a wide range.

Common reasons people sweat more during sleep:

• Hormonal shifts during menopause or perimenopause
• Anxiety, chronic stress, or panic disorders
• Medications including antidepressants, blood pressure drugs, and steroids
• Alcohol consumption in the hours before bed
• High bedroom temperature or poor airflow
• Illness, infection, or underlying medical conditions
• Normal thermoregulation that sheets aren’t managing well

That last one matters more than most people acknowledge. Even people without medical causes of sweating can wake feeling damp when their sheets hold moisture rather than moving it away from the skin.

Best Sheets For People Who Sweat: What To Look For

Not every sheet marketed as “cooling” actually performs well for sweaty sleepers. A few specific properties separate genuinely useful options from clever packaging.

Moisture-wicking performance is the most important factor. A sheet needs to pull sweat away from the skin surface and allow it to evaporate. Absorption alone isn’t enough. A fabric can be highly absorbent but hold that moisture against your body rather than releasing it. That makes things worse, not better.

Breathability is the second key factor. Air needs to circulate through the weave to carry heat and moisture away from the sleep surface. Dense, tightly woven fabrics with little airflow hold warmth regardless of fiber type.

Drying speed matters too. A sheet that wicks well but dries slowly stays damp for longer periods overnight. Fast-drying fabrics reset the sleep surface more quickly after sweat episodes.

Best Fabric Types For Sweaty Sleepers

The fiber your sheets are made from determines how they perform on all three of those measures. Here’s how the main options stack up.

Percale Cotton

Long-staple percale cotton is consistently one of the best choices for sweaty sleepers. Its one-over-one-under weave creates a crisp, breathable structure that allows airflow through the fabric. It absorbs moisture well and, at lower thread counts, dries faster than denser cotton weaves.

Egyptian and Pima cotton varieties perform better than standard cotton because longer fibers create a tighter, smoother weave that holds its structure through repeated washing. This matters for sweaty sleepers who wash sheets more frequently.

Bamboo

Bamboo fabric wicks moisture efficiently and dries faster than standard cotton. Research published in NCBI on moisture vapor permeability of eco-friendly fabrics found that bamboo fibers exhibit the highest water vapor transmission rates among natural fiber options, outperforming standard cotton in moisture movement. That makes bamboo a strong option for people who sweat heavily during sleep.

The texture is naturally soft and bamboo sheets often feel cooler than cotton at the same thread count. The downside is that bamboo requires careful washing to maintain its properties over time.

Linen

Linen is highly breathable and gets more comfortable with every wash. It wicks moisture well and dries exceptionally fast because of its loose weave structure. The airflow through linen fabric is difficult to match with any other natural material.

The texture takes some adjustment. Linen feels different from cotton, especially in the first few months of use. But for hot, sweaty sleepers who prioritize performance over softness, it’s one of the best options available.

Materials To Avoid

Some fabrics consistently make sweating worse overnight. Knowing what to skip is as useful as knowing what to buy.

Fabrics sweaty sleepers should avoid:

• Polyester and most synthetic blends, which trap heat against the skin
• Microfiber sheets despite being soft, hold moisture and reduce airflow
• High-thread-count sateen weaves that feel luxurious but breathe poorly
• Flannel and fleece materials that add warmth rather than manage heat
• Any sheet with synthetic fill or coating that reduces natural fiber breathability

Does Thread Count Matter For People Who Sweat

Thread count comes up in almost every sheet conversation. For sweaty sleepers, it’s less important than most marketing suggests.

Lower thread counts in the 200-400 range tend to breathe better than dense 600-plus count weaves. The tighter the weave, the less air can move through the fabric. That’s comfortable in cooler seasons but counterproductive for managing sweat and heat overnight.

Focus on fiber type and weave structure over thread count. A 300-thread-count percale cotton sheet will outperform a 600-thread-count sateen for a sweaty sleeper almost every time. The weave pattern drives airflow more directly than thread density.

Quality bedding built from long-staple natural fibers with breathable weave construction delivers better moisture performance than high thread count alternatives with poor airflow.

Best Sheets For People Who Sweat: Top Recommendation

For sweaty sleepers who want a sheet that actively manages moisture rather than just absorbing it, antimicrobial options add an important layer of performance. Sweat deposits create conditions where bacteria multiply quickly in fabric fibers. That’s what causes the sour smell that develops in sheets even after washing.

Miracle sheets incorporate silver-based antimicrobial technology that limits bacterial growth in the fabric between washes. This addresses the biological side of the sweating problem, not just the moisture management side. Fewer bacteria means fewer odors, less staining, and sheets that stay fresher for longer between wash cycles.

How Often Should Sweaty Sleepers Wash Their Sheets

Most general advice recommends washing sheets every one to two weeks. For people who sweat heavily during sleep, that timeline shrinks significantly.

Sweaty sleepers should wash sheets every three to four days at maximum. Sweat deposits, body oils, and bacteria accumulate faster when moisture levels are higher. Leaving those deposits in place accelerates yellowing, odor development, and fiber breakdown over time.

The same logic applies to bathroom linens. Fresh towels after a morning shower matter more when you’ve spent the night sweating. A damp towel used after a sweaty night quickly develops odor from the same bacterial buildup that affects sheets.

Practical washing habits for sweaty sleepers:

• Wash sheets every 3-4 days rather than weekly
• Use cool or warm water to preserve fiber integrity over time
• Skip fabric softener as it coats fibers and reduces moisture-wicking performance
• Dry on medium heat and remove promptly to prevent musty odor
• Rotate two sheet sets to reduce wear on each set
• Wash pillowcases more frequently than flat and fitted sheets

Pillowcases collect the most concentrated sweat and sebum deposits because of constant face contact. Washing them every one to two days makes a noticeable difference in overnight freshness even without changing the full sheet set.

Visit Miracle Made for sheets designed specifically for hot and sweaty sleepers, combining breathable construction with antimicrobial technology that standard sheets don’t offer.

Written in partnership with Tom White

The Dialed & Defend launch took place at Ali Garawi’s Linda Isle waterfront estate, with the event space set on a floating dock in Newport Beach.

Dialed & Defend officially launched on Sunday, December 14, with an intimate charity gathering hosted by Ali Garawi at his waterfront home in Newport Beach.

Co-founded by Ali Garawi and his brother Muha Garawi, Dialed & Defend announced a $250,000 commitment in sauna and cold plunge equipment from Dialed Labs to Southern California fire departments during the event. This significant initial investment represents the first wave of a broader, long-term national mission. The initiative extends the mission behind their companies, Dialed Labs and Dialed Moods, into the philanthropic space, focusing on equipping fire stations with modern recovery tools designed to support the physical, mental, and emotional demands placed on first responders.

Guests arrived throughout the afternoon via continuous Duffy boat transportation and were welcomed into an elevated yet relaxed waterfront setting. The event blended refined hospitality with immersive wellness elements, featuring curated appetizers, a dedicated caviar bar, signature cocktails, and specialty kratom and kava mocktails by Moonlight Mocktails. Live entertainment included a violinist, a magician, and an artist creating a live landscape painting during the gathering.

Dialed Labs saunas and cold plunges were displayed throughout the space, offering guests a firsthand look at the recovery equipment being deployed to fire stations across Southern California. The installations served as a tangible expression of the initiative’s mission and its emphasis on practical impact.

Dialed Labs CEO Ali Garawi and board member Michael ‘Harry O’ Harris at the Dialed & Defend launch, celebrating a $250,000 commitment to Southern California fire departments.

The program included remarks from Garawi, who shared his personal motivation for launching Dialed & Defend and spoke to the long-term toll firefighting takes on the body and mind. He emphasized the importance of providing first responders with meaningful recovery solutions that support long-term health and performance.

Sion Zekaria of the Fountain Valley Fire Department at Station 1, the first station to receive a Dialed & Defend installation, followed with firsthand insight into the role of sauna-based recovery within the fire service, highlighting its benefits for firefighter resilience, wellness, and longevity.

Dr. Daniel Higuera, PhD, CSCS, ACSM-CPT, Associate Professor of Kinesiology at Santa Ana College and a Dialed & Defend board member, provided additional context on the physical and mental strain firefighters face. Drawing from his work with more than 20 fire and police departments across Southern California, he spoke to the science-backed benefits of sauna and cold plunge therapy in supporting recovery and readiness.

A local firefighter at the Newport Beach waterfront celebration launching Dialed & Defend’s recovery equipment initiative.

The program concluded with remarks from board member Michael “Harry O” Harris, co-founder of Death Row Records and founder of Community First Action, who addressed the importance of community resilience during California wildfire seasons and emphasized the need for sustained support for first responders. He also spoke to the potential for Dialed & Defend to expand nationally in the years ahead.

The Newport Beach debut marked a defining milestone for Dialed & Defend, laying the foundation for a mission rooted in community, wellness, and action, and reinforcing the belief that those who protect our communities deserve access to the highest level of care and recovery.

Written in partnership with Tom White