Social media keeps countless people connected, entertained, and informed. There’s even a good chance you found this article through a post on your feed. But when a quick check-in turns into hours on social media every day, it’s worth asking: how is all that time affecting your mental health?
New Canadian research found that men who spend more than three hours a day on social media face significantly higher mental health risks.
Spending more than three hours a day on social media doesn’t automatically mean you’ll experience anxiety or depression. But the research found substantially higher mental health risks among men who spent more than three hours a day using it.
How social media use can affect your mood
Does heavy scrolling affect your mood, or are you more likely to scroll when you’re already feeling down? The relationship can be complicated.
In the short term, social media can offer a welcome distraction from experiences that feel stressful or difficult to process.
But how you spend that time can matter, too. Passive scrolling, exposure to controversial content, and doomscrolling have all been linked to negative online experiences and can leave you feeling worse off than when you started.
Sometimes you might reach for social media because you’re already feeling stressed or low. But our research shows that spending more time there may make things worse.
Younger men spend the most time on social media
Social media habits vary wildly by age. Nearly 73 per cent of the men in the study aged 19 to 29 spend more than three hours a day on social media, compared to just 8 per cent of men aged 60 and older.
Understanding what younger men are experiencing — including how social media fits into their lives — helps CMHF develop content and programs that better reflect the challenges they face every day.
How much time are you spending on social media?
You don’t need to delete your accounts or swear off tech completely. A better first step is simply getting an honest look at your current numbers. Check your phone’s built-in screen-time tool and ask yourself a few straight questions:
Is social media cutting into your sleep or workouts?
Is it pulling your focus away from work, school, or your family?
Do you routinely spend far longer on social media than you intended?
Social media can be a great way to stay connected. So the goal isn’t necessarily to quit; it’s to notice how spending too much time on it might be affecting other areas of your life.
5 simple ways to cut back on social media
Try picking just one or two of these practical habits to help you cut back on the time you spend on it:
Set a daily limit. Check your average usage, pick a realistic target, and use your phone’s app timer to keep you honest.
Mute non-essential notifications. Fewer pings mean fewer excuses to pull your phone out of your pocket.
Make meals phone-free. Put your device out of sight while eating.
Keep your phone away from bed. Charge your device across the room or outside the bedroom so scrolling isn’t the last thing you do at night.
Hide your favourite social apps. Move social apps off your home screen so you stop opening them on autopilot.
Even small changes can help you become more intentional about how much time you spend on social media.
Cutting back on social media isn’t a replacement for mental health care. If you’re struggling with anxiety, depression, anger or thoughts of suicide, please reach out to someone you trust or talk with a health professional.
CMHF offers mental health information and support, including free counselling through the MindFit Toolkit. You don’t have to wait until things feel unmanageable to reach out.
In 2017, Al Carl received news no man hopes to hear. He found out he had late-stage prostate cancer.
Further testing showed the disease had already moved beyond his prostate area, and had infected 11 surrounding lymph nodes. Facing a daunting treatment plan, Carl underwent robotic surgery, 33 rounds of radiation over five weeks and six months of hormone therapy designed to wipe out his body’s testosterone in hopes of making it out the other side alive.
The good news was that he did. It was an intense journey, but nearly a decade later Carl became living proof that even aggressive prostate cancer has the chance to be beaten.
Today his screenings show no signs of cancer resurging and he’s out living an active life in Ottawa while leading prostate cancer support networks across Canada and board member of Prostate Cancer Foundation Canada.
So, can you live a normal life after prostate cancer? For many men, yes. Outcomes depend on factors including the type and stage of cancer, the treatment needed and your overall health. Treatment can also cause lasting physical and emotional side effects. But many men continue to live active, fulfilling lives during and after prostate cancer treatment.
“I live and breathe prostate cancer every day because I know early detection saves lives,” said Carl. “As men, we may not even know if our dad had prostate cancer. We don’t talk about medical things, and therefore we don’t get tested.”
Prostate cancer is highly treatable when caught in time, and you have the power to keep yourself safe from it, once you understand your options.
Can prostate cancer be detected before you have symptoms?
One of the biggest misconceptions about prostate health is assuming you will feel sick if something is wrong. In reality, early-stage prostate cancer rarely causes obvious warning signs.
“You don’t feel anything until they diagnose that you need treatment,” Carl explained.
While some men might notice urinary changes (like needing to go more frequently, especially at night) these changes can often be caused by common, non-cancerous conditions like an enlarged prostate.
Relying on “feeling fine” isn’t worth the risk. Prostate cancer is the most common cancer among Canadian men, and the 5-year survival rate is nearly 100% when it’s detected early enough.
When prostate cancer goes undetected until its advanced stages, it can metastasize to the bones and other organs, where treatment becomes significantly harder. Proactive screening is the single most effective tool to catch the disease early.
How do you get tested for prostate cancer?
If the thought of a physical exam has made you put off an appointment then there’s good news. Prostate cancer screening relies primarily on a quick blood test called a PSA test.
“Think of the PSA test like the check engine light on your car,” Carl said. “If your PSA level is higher than normal or spiking quickly year-over-year, it tells you and your doctor that it’s time to investigate further.”
Because non-cancerous issues can also cause temporary spikes in testing, doctors evaluate your baseline and trends over time rather than relying on a single snapshot.
Ages 40 to 45:Men facing elevated risks, such as Black men and those with a family history of prostate cancer can benefit from requesting a baseline PSA test sooner than most.
Ages 50–69: Talk with your doctor about the pros and cons of a PSA blood test. Together, you can weigh the benefits (early detection) against the risks (false positives, unnecessary tests, or treatment side effects).
Over 70: Screening isn’t usually recommended unless you’re very healthy and expected to live 10+ more years.
Can prostate cancer be cured?
Most prostate cancers are highly treatable when found early. Treatment and outlook depend on the type of prostate cancer, how aggressive it is and whether it has spread. Some prostate cancers grow slowly and may only need careful monitoring, while others require surgery, radiation, hormone therapy or a combination of treatments.
Carl’s cancer required aggressive treatment because it had already spread beyond his prostate.
Navigating treatment and life after a prostate cancer diagnosis
Treatment options really depend on how early the cancer is caught. While Carl required surgery, radiation and hormone therapy due to his advanced diagnosis, many early-stage cancers are slow-growing and can be safely monitored with less aggressive treatments.
For those who do undergo treatment, side effects like temporary incontinence, erectile dysfunction or hot flashes can happen. Recovery looks different for everyone, and some men may need ongoing help managing physical, sexual or emotional side effects of treatment.
But you don’t have to deal with it on your own. Through a national network of support groups, organizations like Prostate Cancer Foundation Canada connect newly diagnosed men directly with survivors.
“If your doctor says your incontinence should improve in three months but then in five months it hasn’t, men worry,” Carl said. “We connect you with someone who has lived through it so you know how to adapt without feeling like something is wrong with you.”
How to stay healthy during and after prostate cancer treatment
Looking after your overall health can also play an important role during and after prostate cancer treatment. Healthy habits can support recovery, help manage some treatment side effects and improve your long-term health.
Doctors recommend:
Maintaining a healthy weight: Obesity is linked to more aggressive forms of prostate cancer and complicates treatment.
Staying physically active: Regular cardiovascular and strength training supports overall health and helps manage side effects if treatment is ever needed.
Eating a balanced diet: Focus on whole foods, lean proteins, and plenty of vegetables while limiting heavily processed foods.
Prioritizing mental health: Managing stress and keeping open channels of communication with loved ones and peers are key components of long-term wellness.
Whether you’re considering prostate cancer screening, going through treatment or adjusting to life afterward, staying involved in your health and asking for support when you need it can make a difference.
“Don’t play the odds,” Carl advised. “Get tested early, get a baseline, and encourage your friends and family members to do the same.”
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When Jocelyne Ludgate talks about her younger brother Vince, she remembers a guy who loved working with his hands.
As a kid, it was Lego and computer games that involved pulling things apart and putting them back together. As an adult, Vince became a mechanic. He was smart, funny, kind and a devoted father to three children. Despite experiencing hearing loss since childhood he loved loud music — partly because he could feel it.
“He was just such a beautiful person,” says Ludgate. Vince died by suicide in January 2008. Even to this day, Ludgate isn’t interested in offering easy answers about grief. If anything, her experience has taught her the opposite.
“Everybody’s way of grieving is completely different…it’s not linear,” she says. Ludgate grew up in Prince Edward Island with three brothers and her parents. She says her five family members all loved Vince but each one enjoyed different relationships with him and experienced his death differently.
Ludgate says grief around suicide can also lead to questions that may never be answered. Talking openly about suicide was considerably less common back in 2008 when the unspeakable had happened. “I had to learn how to grieve over time and to know that it’s acceptable,” she says.
There is no single way to experience suicide loss. Sometimes called suicide bereavement, the grief that follows can look different for every person and every family.
Learning to talk about suicide loss
Ludgate didn’t wake up one morning and decide to become a suicide prevention advocate. Instead, it started with an ordinary question. At the time, she was working as a registered massage therapist in P.E.I, where she jokes people tend to want to know your family connections. Clients would ask how many siblings she had.
Suddenly, a simple question became surprisingly complicated. Did she have three brothers or two? Should she mention Vince had died by suicide?
Eventually, Ludgate started to answer plainly: she had three brothers and one had died. When the inevitable follow-up questions came, she began saying the words
He died by suicide.
“I kept practicing,” she recalls. Becoming comfortable saying those words became a small act of advocacy. Ludgate connected with the Canadian Mental Health Association in 2019 to learn about its suicide prevention and life-promotion advocacy.
Ludgate simply wanted to learn what resources existed. What language should people use and how could families talk about suicide more safely? But over time, learning became doing.
One project especially close to Jocelyn’s heart was a children’s grief toolkit. Vince’s three children had learned about their father’s death in different ways and Ludgate wanted other families to have better tools for navigating those extraordinarily difficult conversations. A useful tool indeed, considering suicide has been the second leading cause of death for young males for nearly two decades.
Her advocacy later expanded nationally through the Canadian Association for Suicide Prevention (CASP) where Ludgate co-chaired the foundation’s Lived Experience Working Group until recently.
Suicide loss affects thousands of Canadian families
Each year on September 10, people gather in communities across Canada and around the world to show support for suicide prevention efforts, to remember and celebrate the lives of those who have died by suicide, to comfort those who grieve the loss of a loved one to suicide, and to strengthen connections and community together.
It’s important to understand that most people who think about suicide don’t want to die. They’re simply struggling to live with overwhelming emotional pain. When we talk openly about suicide, we create space for hope and remind people they aren’t alone.
Canada continues to see high rates of suicide with specific communities experiencing disproportionately high rates: youth, men, Indigenous peoples and 2SLGBTQIA+ people. From 2020-2023, Canada saw an average of 13 people die from suicide every day.
“Stats and facts can be dry, but lived experience brings the humanity to these conversations,” she says. Even language matters: Ludgate’s working group consciously moved away from describing bereaved people as “survivors of suicide loss.”
“I didn’t survive anything…I’m not a hero because my brother died by suicide,” she says.
Raising boys who can talk
For Ludgate, suicide prevention has also shaped how she parents her 16 year old son.
“I intentionally have tried my best to raise someone who is an open communicator, who is willing to have tough discussions,” she says. “If there’s a problem, I want to discuss it out.” That lesson carries particular weight for men and boys.
Plenty of guys still grow up with some version of the same message: tough it out, keep moving, don’t make a big deal of things. Ludgate believes we can do better by creating situations where men feel comfortable talking, whether that conversation happens face-to-face, over a game of cards or while doing something together.
How to support someone grieving a suicide loss
She says that if somebody close to you is grieving, you don’t need a perfectly crafted response in order to support them. “People think they need to have all the answers prior to reaching out, but no one has all the answers,” she says.
Instead, Ludgate counsels people to send the text, make the call or drop off some food to the person in their life that is grieving. “Let them know you’re there to listen without judgment and be present for them when they need it most.”
Grief doesn’t disappear
Several years of advocacy hasn’t made Ludgate’s grief vanish.
“I still cry,” she says. “I love my brother and I miss him very much.” A holiday, anniversary – or even an ordinary trip to the grocery store – can bring emotions rushing back. “You just have to feel it,” she says. “Whatever you need to do to let that emotion run its course, that to me is the most healthy way to do it.”
Today, Ludgate is thinking about what comes next in her advocacy journey. She fondly recalls CASP’s Healing Day events, which brought people together with lived experience of suicide loss for storytelling, connection and practical tools. Someday, Ludgate would like to replicate the success of those Healing Day events, perhaps in her own community.
She admits the dream is still growing, and with a laugh calls herself a procrastinator. However, the idea behind the dream is serious.
Connect people so fewer have to navigate suicide loss by themselves.
For someone grieving today and wondering what life could possibly look like years from now, Ludgate refuses to offer a cliché.
Instead, she offers something she has learned firsthand: “I want people to know you’re not alone,” she says. “It might feel like you are alone in those early weeks and months – even during those early years – but there are people in the lived experience community who love you and want to see the best for you.”
Where to find support after a suicide loss
There is no single right way to grieve a suicide loss. Support might mean counselling, a peer group, talking with family or friends, connecting with others who have lived experience, becoming involved in advocacy or simply giving yourself space and time to grieve in your own way.
If you or someone you know is in immediate danger, is thinking about suicide or experiencing emotional distress, support is available:
In my practice, I see it all the time — rigid rules, aggressive calorie counting and crash fads built on the promise of fast results. But whether your goal is dropping pounds or bulking up, rapid physical transformation rarely leads to lasting health. Long-term weight management relies on habit building while also fundamentally reforming your daily relationship with food (for the better).
Three things to know
Knowing what to eat isn’t the same as doing it consistently. Stress, busy routines and subconscious habits can all influence our food choices.
Extreme diets and bulking plans aren’t necessary for long-term results. Sustainable habits that support muscle and overall health are more useful than chasing rapid changes.
Small, repeatable habits matter more than perfection. Creating a realistic minimum you can stick to, even on difficult days, can make healthy choices easier to maintain.
As Clinical Lead for the TELUS Health Weight Management Program, my work bridges evidence-based medical care with practical lifestyle coaching. Early in my career as a family physician I spent years treating chronic conditions like high blood pressure, high cholesterol, diabetes and joint pain. Then, I quickly realized that weight and lifestyle habits were massive factors.
Most of the clients I saw actually understood basic nutrition, but they couldn’t bridge the gap into making it a daily reality. That realization led me to complete my certification in obesity medicine and dive deep into the psychology of behaviour change.
The psychology of eating: why “knowing” isn’t “doing”
Knowing what to eat is simple in theory, but stress, busy routines and subconscious habits can drive our actual choices. Some guys trying to gain mass fall into all-or-nothing thinking traps just as often as those trying to lose weight. They rely on forcing themselves into hyper-rigid eating schedules which can damage their relationship with food.
When I work with patients I help them move past these restrictive mindsets by asking two core questions:
What outcome do you actually want? Most men want functional strength and lean muscle mass, not just a bigger number on the scale or forced weight gain. Pushing extreme mass gainers or aggressive calorie gaps often causes digestive issues and stress rather than clean, quality muscle growth.
How long do you want the result to last? Extreme bulking cycles and crash diets only offer temporary changes. I focus on your overall lifestyle — what you choose to eat on a tired Tuesday afternoon when you have zero energy left.
Why quality muscle gains matter
Focusing on functional strength and thoughtful protein intake builds muscle mass which has a wide range of lasting benefits. Maintaining muscle mass has so many major benefits along with building a stronger immune system, it reduces stress and improves longevity and overall energy levels — all without needing extreme changes. I work with clients to go over how you can get there and what approaches will get you there. These can include (but aren’t limited to):
Focus Area
Sustainable Approaches
Vs. “All-or-Nothing” Risks
Nutrient Quality
Whole foods, lean proteins, healthy fats (nut butter, seeds) and versatile plant proteins like tofu or edamame.
Over-reliance on heavily processed or restrictive foods.
Metabolic Health
Preserving lean tissue, supports natural hormone balance and keeps your energy baseline steady.
Erratic blood sugar spikes and energy crashes from extreme dietary swings.
Long-Term Function
Building functional strength and joint health so you stay strong and independent into your 80s and 90s.
Excessive weight gain and physical stress caused by aggressive cycles.
Easy eating habits for long-term impact
I advocate for small, highly repeatable routines instead of trying to overhaul your entire lifestyle overnight. Here’s what that can look like
Start small and specific – Pick one clear focus point. Adding a reliable protein source to your current meals is far more effective than starting a massive, complex meal-prep plan you’ll abandon in two weeks.
Establish a “floor” – On high-energy days, cook a full meal or hit a 60-minute workout. On exhausted days, lean on your floor—do a 5-minute movement routine or grab a simple, healthy option like microwaving edamame or blending tofu into a simple sauce.
Adjust your environment – I tell my patients to eliminate friction. Stock your kitchen with easy, nutrient-dense staples (like eggs, cottage cheese, nuts, canned fish) to remove decision fatigue after a long day.
Understanding your own eating patterns
Something else I teach my patients is how to identify their daily eating patterns without moral labels, shame or self-criticism. Below is a list of the most common types I see:
The afternoon slump – That energy crash that usually shows up between 1:00 PM and 4:00 PM is completely normal due to natural hormone shifts. Managing it with a protein- and fibre-focused snack keeps you from feeling ravenous when you get home.
Skipping breakfast –Skipping morning meals often compromises your total daily protein intake, making it harder to build muscle or maintain steady energy.
Fearing processed foods – Just because human hands touched a food doesn’t mean it’s unhealthy. Convenient options like tofu or cottage cheese are healthy, easy ways to meet your nutrient goals. Plus, a little bit of junk food is OK to treat yourself to!
Scaling up the steps
Look, we don’t live in a lab, and our caves are pretty comfortable these days—you don’t need to suffer through extreme diets or force 60-minute gym sessions when you’re completely burnt out. True health gains come down to working with your brain instead of constantly fighting it.
Stop worrying about getting an A+ every single day. Instead, define your absolute minimum “floor,” protect your muscle mass and give yourself credit for showing up. Even if that just means swapping fries for a side salad or throwing together a 5-minute microwave meal. When you focus on small, repeatable wins that fit your real life, consistency stops being a battle and just becomes who you are.
So if you’re ready to trade all-or-nothing diet traps for a practical, smart approach to your health, here are some places you can start:
TELUS MyCare Weight Management: Get connected with our team for personalized, evidence-based medical care and practical lifestyle tools built around your actual daily routine (available in AB, BC, and ON)
Thrivology with Dr. Lisa Ma: Check out my latest videos on mind-body health, habit psychology, and actionable strategies for bridging the gap between knowing what to do and actually doing it.
Whether you’re stepping back from alcohol entirely, cutting down or simply alternating drinks during a night out, the non-alcoholic (NA) landscape has come a long way. The days of settling for overly sweet fruit juices or soda water with a splash of lime are long gone.
“It’s amazing how far this industry has come,” says Enrique Rodriguez, the Zero-Proof Beverage Specialist at Mocktails. “The goal isn’t just skipping alcohol — it’s become about maintaining the rituals and the full-bodied flavour experience of a great drink.”
Why zero-proof spirits belong in a shaker, not just a glass
If you’ve ever tried a zero-proof spirit straight over ice you might have felt underwhelmed. Rodriguez points out that non-alcoholic spirits are fundamentally crafted for mixing, not sipping neat.
When spirits like tequila are made, producers often use real dealcoholized agave or add subtle heat sources (like a hint of jalapeño extract) to replicate the natural bite and warmth your tongue expects from alcohol. “Once everything is in the mix, it tricks your brain. You get all the layers, body, and balance of the classic drink without the booze,” Rodriguez explains.
So to get you rolling on a new and improved idea, here’s a curated list of eight tried-and-true recipes that you may already know and love — and they’ll leave you asking for more.
1. The (new) Old Fashioned
The Old Fashioned is the ultimate test of balance. It’s sweet, bitter and rich. Because zero-proof whiskey lacks the natural ethanol burn, combining the spirit with quality bitters and citrus oil brings back the weight and body of the classic pour.
Suggested NA spirit: Free Spirits Bourbon or Mad Moose Whiskey alongside Bark & Bitter Aromatic Bitters.
Ingredients
2 oz NA bourbon spirit
1 teaspoon of simple syrup
2-3 dashes NA aromatic bitters
A sliced orange peel and cocktail cherry for garnish
How to make it:
Add the simple syrup, bitters and NA bourbon spirit to a mixing glass filled with ice.
Stir gently for 20–30 seconds until well chilled.
Strain into a double rocks glass over a single large ice cube.
Squeeze the oils of an orange peel over the glass, rub the rim then drop it in alongside a cherry.
2. Gin-style dry Martini
“Gin alternatives are among the best zero-proof spirits on the market because botanicals translate so cleanly through distillation,” notes Rodriguez. This dry martini mocktail stays true to its aromatic, juniper-forward roots.
Suggested NA spirit: Free Spirits Gin or Empress 1908 0.0 paired with Roots Divino Vermouth Bianco
Ingredients
2.5 oz NA gin spirit
0.5 oz NA dry vermouth alternative
1 dash orange bitters
Lemon twist or green olive for garnish
How to make it:
Pre-chill a martini or coupe glass.
Combine the NA gin, dry vermouth alternative and orange bitters in a mixing glass with plenty of ice.
Stir rapidly until frosted on the outside.
Strain into your chilled glass and garnish with a lemon twist or olive.
3. A Free-spirited Manhattan
Robust and herb-forward, a great Manhattan relies on a strong base spirit paired with rich vermouth notes.
Suggested NA spirit: Cut Above Zero Alcohol Whiskey with Undone Sweet Vermouth or Roots Divino Vermouth Rosso
Ingredients:
2 oz Non-Alcoholic Whiskey Spirit
1 oz Non-Alcoholic Sweet Vermouth Alternative
2 dashes Aromatic Bitters
Brandied Cherry for garnish
How to make it:
Combine the NA whiskey, sweet vermouth alternative and bitters in a chilled mixing glass with ice.
Stir thoroughly until iced.
Strain into a cocktail glass.
Garnish with a single luxury cherry.
4. The Mojito mocktail
Bright, herbaceous, and endlessly refreshing, this zero-proof take on the classic Cuban cocktail relies on fresh mint, crisp lime, and smooth cane notes without the heavy alcohol footprint.
Suggested NA spirit: Lyre’s White Cane Spirit
Ingredients:
2 oz NA white rum alternative
1 oz fresh lime juice
0.75 oz simple syrup
8-10 fresh mint leaves
High quality club soda to top
How to make it:
Gently muddle the fresh mint leaves with the lime juice and simple syrup in a highball glass to release the oils (avoid shredding the mint).
Add the NA white rum spirit.
Fill the glass three-quarters full with crushed ice and stir well to combine.
Top with club soda, add more crushed ice, and garnish with a generous sprig of mint and a lime wheel.
5. El Diablo
Bold, tart and spicy. The El Diablo showcases agave flavours lifted by ginger beer and blackcurrant.
Suggested NA spirit: Almave Humo or Undone This Is Not Mezcal
Ingredients:
1.5 oz NA tequila or mezcal
0.5 oz creme de cassis syrup (or rich blackcurrant syrup)
0.5 oz fresh lime juice
3–4 oz high-quality ginger beer (like Thomas Henry Ginger Beer)
Lime wheel for garnish
How to make it:
Shake the NA agave spirit, lime juice and blackcurrant syrup with ice.
Strain into a highball glass filled with fresh ice cubes.
Top with spicy ginger beer and gently stir once.
Garnish with a lime wheel.
6. An always-savoury Caesar
A Canadian classic that is naturally well-suited for a non-alcoholic build. Because savoury ingredients carry the profile, you get all the spice and body without losing anything in translation.
Suggested NA spirit: USKO Original 0.0% Vodka or Sobrii 0-Gin
Ingredients:
1.5 oz NA vodka or gin
4–5 oz Clamato juice
3 dashes Worcestershire sauce
2 dashes your favourite hot sauce
0.5 oz fresh lemon juice
Celery salt & steak spice for rim garnish
How to make it:
Rim a highball glass with a lime wedge and dip into a celery salt/steak spice mix.
Fill the glass with ice.
Add the NA spirit, lemon juice, Worcestershire and hot sauce.
Top with Clamato juice and stir well.
Garnish with a celery stalk, pickled bean or lime wheel.
7. Dark ’n’ Stormy with a clear bite
The success of this drink relies on the contrast between dark, molasses-heavy rum flavours and punchy ginger beer.
Suggested NA spirit: Caleño Dark and Spicy
Ingredients:
2 oz NA dark rum
0.5 oz lime juice
4 oz premium fiery ginger beer
Lime wheel for garnish
How to make it:
Fill a tall glass with ice cubes.
Pour in the ginger beer and lime juice first.
Slowly float the dark rum alternative over the top using the back of a bar spoon to create a layered “storm cloud” effect.
Garnish with a lime wheel and stir before drinking.
8. The Godfather
Simplicity at its finest: whiskey character softened by sweet, nutty amaretto vibes.
Suggested NA spirit: Crossip Dandy Smoke paired with The Pathfinder Spirit amaretto alternative
Ingredients:
1.5 oz NA whisky
0.75 oz amaretto alternative
Orange twist for garnish
How to make it:
Pour directly in a rocks glass filled with large ice cubes.
Pour in the NA whisky and NA amaretto.
Stir slowly for 15–20 seconds to dilute slightly and combine.
Express an orange peel over the glass and drop it in.
Quality choices that include everyone
When shopping for zero-proof alternatives, quality matters. “If you try a poor-quality product early on, it can give you a bad impression of the entire non-alcoholic craft,” says Rodriguez.
Look for brands that prioritize real dealcoholization techniques or natural extracts rather than artificial syrups. The right bottle transforms a mocktail from a simple compromise into a genuine ritual.
For Enrique, what drew him to become passionate about NA drinks was his partner, Angela Hansen, becoming sober. Once Angela realized how limited selections could be, she saw an opportunity to build a space where people could try and learn about quality zero-proof options
Though Enrique was initially cautious about entering such a new retail category, he supported her vision from day one. He’s helped build the business behind the scenes and curated their lineup. He still drinks alcohol from time to time, but he’s embraced the world of NA drinks and how they can include everyone during a celebration.
So whether or not you’re zero-proof or just watering things down, there’s an ever-growing list of NA alternatives that are so well crafted you won’t even tell the difference!
This article was originally published in 2022 and has since been updated to include new research and findings.
Your liver is one of the only organs that can regenerate itself, and if damage isn’t extensive it can heal in a few weeks to a few months. The most effective things you can do to help it are drinking less alcohol, eating liver-supporting foods, and catching warning signs early. If you think of your body as a car, your liver would be the engine — it’s the power source of the body.
Key takeaways
Your liver can regenerate. Its cells divide and rebuild until it returns to normal size, and mild damage can heal in weeks to months.
Keeping alcohol in check is the single most important thing you can do for your liver.
Coffee is linked to better liver outcomes, with benefits appearing at just one to two cups a day (caffeinated or decaf).
Foods like nuts, legumes, leafy vegetables, fish and olive oil support your liver; red meat, processed foods, and high-sodium or high-sugar foods strain it.
Early warning signs include persistent fatigue, nausea, digestive issues, and yellowing of the skin or eyes.
What does the liver do?
The liver performs hundreds of vital bodily functions. Yes, it removes harmful substances, but that’s just the tip of the iceberg. Here are a few of the liver’s most important roles:
Digestion – The liver helps support proper digestion. It’s where bile is produced, and bile is a fluid that is essential in fat absorption. If the liver isn’t working correctly, your digestion won’t either.
Maintain metabolic balance – One of the liver’s many jobs is maintaining metabolic homeostasis, which means balancing oxygen and glucose uptake. For example, the liver will ensure there’s not too much or too little glucose in your bloodstream. It creates the right balance for optimum performance.
Protein and hormone creation – The liver synthesizes proteins and hormones, which perform important bodily functions.
Reducing inflammation – There is a protein produced by the liver that can help reduce chronic or low-grade inflammation. This protein has anti-inflammatory and cell-protecting properties.
Neutralize toxins – The liver helps eliminate toxins from your body by breaking down harmful substances and then excreting them.
Can the liver really repair itself?
Yes. The liver is one of the only organs that can regenerate itself. The cells in the liver can change and divide until the liver returns to its normal size, meaning it can heal itself even after damage.
However, it does depend on how much damage has been done. If the damage is not extensive then your liver can heal in a few weeks to a few months. Your best chance to activate those regenerative powers is before you develop any long-term issues like fibrosis, cirrhosis and fatty liver disease.
However, new research has shown that liver regeneration (after surgery) isn’t as successful as once believed. The good news is that the same study showed a common anti-bleeding medication lowered the risk of liver failure after surgery by three times.
It’s a good reminder that even one of the body’s strongest organs still has secrets that ongoing research is opening new doors to.
How you can keep your liver healthy
Preventative work starts at home, and the highest-impact change is keeping alcohol consumption in check. Excessive alcohol can worsen conditions like high blood pressure, fatty liver, gout, obesity and diabetes. Drinking in moderation is essential to keeping your liver healthy.
Regularly consuming a lot of alcohol puts your liver into overdrive while trying to break it down and get rid of it. There’s only so much of it your liver can detoxify at a time. Over time, your liver loses the ability to process alcohol if you often drink excessively.
Drink less alcohol
Drinking less doesn’t have to be about slamming on the brakes; it can be about easing up on the gas pedal. So, here are ways to cut down on alcohol consumption:
Connect with friends without drinks: Going to the bar to watch the game is fun but makes it hard to cut down on drinking. Go for walks, play a round of golf or go for a hike instead.
Identify your triggers: Knowing what triggers you to have a drink (like cracking a cold one after a stressful workday) can help you identify your habits. Once you recognize your triggers, you can start to find alternatives to reaching for a drink. Find out more about coping with stress without alcohol.
Avoid places where you feel pressured to drink: Drinking less is a habit that will develop over time. Until you’ve created a new habit, you may want to skip happy hours and avoid places where you feel pressured to drink.
Eat healthy snacks while you drink: It will give you something else to reach for instead of your glass. Plus, feeling full leaves you less room for that third beer.
Switch alcohol for exercise: Instead of reaching for a beer after work, go for a walk or a bike ride. You can get a similar good feeling from exercising as you can from drinking. Both alcohol and exercise release dopamine, which is the body’s feel-good hormone.
Measure your drinks: Here’s where a shot glass or a small wine decanter can be helpful. If you free pour, you’re more likely to overdo it. Keeping just two or three beers in the fridge at a time can also help. Being aware of how much you’re drinking will help you know when to call it a night.
Eat foods that help support a healthy liver
Just like a car needs oil changes and fluids, your liver needs good food to perform efficiently. Having a balanced diet is key to making your liver healthy again.
Here are some foods that will help keep your liver happy and healthy:
Nuts: walnuts, almonds and cashews (unsalted is better)
Legumes: beans, lentils and chickpeas
Seeds: flax and pumpkin
Fruits: peaches, berries, apples, oranges, and plums
Vegetables: broccoli, cauliflower, asparagus, tomatoes, peas, and potatoes
Proteins: eggs and fish (the easier to digest, the better)
Whole grains
Healthy oils: olive and avocado
Herbs and spices: cumin, thyme, turmeric, black pepper
Green tea
Eating the right foods helps, but you’ll also want to eat less of the foods that can harm your liver:
Red meat since it’s harder for your body to digest
Undercooked or raw food may contain toxins that can harm the liver
Does coffee help your liver?
Many of us may be inadvertently boosting our liver health with our favourite morning ritual. Another recent study found that coffee drinkers generally had better liver outcomes than non-coffee drinkers.
Benefits showed up even with one to two cups daily, and both caffeinated and decaf coffee were linked to better liver outcomes. Although before you increase any sort of caffeine intake, it’s best you talk to your doctor first.
Signs of an unhealthy liver
Some general signs of an unhealthy liver include:
Tiredness, a lack of energy and general malaise
Low-grade fever
Confusion
Nausea
Digestion issues
Yellowing of eyes and skin
If your car engine isn’t running properly and you ignore the signs, this can cause other problems with your vehicle. The same thing can happen with your liver. Leaving problems unchecked can lead to long-term issues such as:
Increased risk of heart disease
Increased risk of cancer
Increased risk of diabetes
Fibrosis or cirrhosis of the liver
Fatty liver disease
Becoming more prone to infections
Easy bruising and bleeding
Thinking of your liver as the engine of your body is a good reminder of how important it is. And, with the proper maintenance and care, your liver will keep taking care of you.
It’s July and you’ve probably already checked off these summer struggles: poor sleep due to the heat, scrambling to buy a fan off Facebook Marketplace or returning to your parked car that could easily double as a furnace.
No, it’s not just you. According to Environment and Climate Change Canada’s forecast early in the year, 2026 is set to be one of the hottest years ever recorded globally.
While you can’t regulate the globe’s thermostat, there’s one habit that’s key to keeping your body’s temperature in check: hydration.
Hydration isn’t one-size-fits-all
The oft-quoted advice to “drink eight glasses of water a day” has been drilled into our psyche and routine. While the intentions are good, the recommendation goes back to a 1945 U.S. Food and Nutrition Board report, which also noted that most of that water could come from food, a detail that got lost along the way.
Since that report was released the Second World War ended, the Berlin Wall fell and the rise in global temperatures has broken us all into a sweat.
So how much water should we drink? Roughly two to three litres is the range specialists generally point to today. But what we now know is that hydration isn’t one-size-fits-all, especially since effective hydration is closely tied to the salt found in your body
And if you’re someone with an active lifestyle or who’s taking over a soccer pitch this summer, this 2025 study of English Premier League (EPL) players demonstrates it well.
Researchers working with EPL players found that sweat sodium losses varied hugely from player to player, even under similar training conditions. Some players lost roughly twice as much sodium as their teammates during the same session. That’s a good reminder that “drink more water” isn’t always the fix. If you’re sweating heavily and still feel off, sodium (not just fluid) might be the missing piece.
Getting electrolytes into the mix
If you’re more than a casual exerciser, then you might want to consider supplementing your water intake with electrolytes. These products — usually found in powder form — are built around a few core ingredients:
Sodium: The most important electrolyte to replace during exercise.
Potassium: The second most common addition. It’s lost in smaller amounts than sodium through sweat.
Chloride: Usually paired with sodium to help maintain fluid balance.
Carbohydrates (often in the form of sugar): Help replenish muscle glycogen (your body’s stored energy), especially during longer or more intense workouts.
You can buy electrolytes at your nearest running store or grab coconut water (it naturally carries electrolytes). Or, you can make your own at home.
A homemade electrolyte is simple:
1L water
1/4 tsp salt
2 tbsp fresh lemon/lime juice
1.5 tbsp maple syrup (adjust to suit your taste and dietary needs)
Don’t trust thirst alone
An often overlooked part of hydrating well is “when” you take those sips. Ever felt drained and light-headed in the middle of a sweaty session despite guzzling down water? Chances are you were a bit late to the game replenishing your fluids and now you’re in the early stages of dehydration.
Hydration starts before you feel thirsty, not after. Sports medicine guidance recommends drinking fluids steadily over the 24 hours before an activity, and roughly 500 mL around two hours before exercise. That’s so your body has enough time to absorb it.
Part of the reason thirst isn’t a reliable signal is that it lags behind what’s actually happening in your body. One study tracking rehydration after exercise found that people’s sense of thirst returned to “normal, not thirsty anymore” before their fluid levels had actually fully recovered.
This means if you stop drinking because “you’re not thirsty anymore” chances are your fluid and sodium levels are still below what they need to be for you to complete the exercise with optimal energy.
So take your thirst signal with a grain of salt, literally. Since it’s not a precise signal, you’re better off sipping on your electrolytes well before an intense activity begins
Got (chocolate) milk?
In most cases, milk (chocolate or otherwise) is used for its post-exercise recovery benefits: its 3:1 carbohydrate-to-protein ratio helps replenish glycogen and supports muscle protein repair after a workout. But a 2007 paper in the British Journal of Nutrition titled “Milk as an effective post-exercise rehydration drink” compared subjects rehydrating after exercise with either low-fat milk, milk with added sodium, a sports drink, or water.
There’s growing evidence that plain milk holds its own against water and sports drinks on this front. Because it contains protein, natural sugar (lactose) and electrolytes, it empties from the stomach more slowly, meaning more of that fluid stays in your system in the hours after exercise.
Chocolate milk carries the same base hydration properties since it’s still milk and its added sugar gives it an extra edge for recovery, which is why it’s widely used by recreational athletes as a post-workout drink. Even non-dairy options show similar benefits.
And let’s face it — who wouldn’t want a glass of deliciously sweet iced chocolate milk as a celebratory drink after braving the heat? No matter what the activity is.
We can’t turn down Canada’s thermostat this year, but we can easily change how we handle the heat. By treating hydration as a personalized habit rather than a reaction to feeling thirsty, you’ll keep your energy high and your body safe. So grab your salt, prep your DIY sports drink and toast to making it through the hottest days of the year.
When wildfire smoke settles over a community, the danger can push past the front door.
Fine particles can enter homes, workplaces and community buildings, leaving people with respiratory conditions especially vulnerable. Commercial air purifiers can help, but they can also be expensive, difficult to find during wildfire season and costly to maintain.
The BREATHE Project offers a surprisingly straightforward alternative: Teach people how to build an effective air cleaner using a box fan, a high-quality furnace filter and duct tape.
“This project is great for people who are concerned about indoor air quality but can’t afford expensive machines or don’t want to be stuck continually buying costly replacement filters,” says project lead Dr. Anne-Marie Nicol, an epidemiologist and associate professor at Simon Fraser University (SFU).
The project is a collaboration between SFU and the BC Lung Foundation. Its workshops aim to reach people who may be more vulnerable to poor air quality such as older adults, people with asthma or chronic obstructive pulmonary disease (COPD), and lower-income households.
But the project is doing more than clearing smoke from indoor spaces. Its hands-on approach is also providing a tangible way to take action, care for others and strengthen connections within communities.
From the pandemic to wildfire smoke
BREATHE grew out of research conducted during the COVID-19 pandemic, Nicol explains. As researchers learned more about airborne transmission, simple DIY air cleaners (also known as Corsi-Rosenthal boxes) were developed and used to remove COVID viruses from classrooms and other indoor spaces.
Source: BC Lung Foundation
Realizing that the DIY cleaners could also help address the wildfire smoke so often seen in B.C., Nicol contacted Dr. Richard Corsi, one of the engineers behind the original design, to confirm that the concept could be adapted for wildfire conditions.
A small pilot workshop quickly showed the demand across B.C. communities. Nicol and her student team encountered packed rooms, lineups and more requests than they could accommodate. “The materials have always been free at the workshops and the response has been overwhelming,” she says.
The project eventually received provincial support to distribute materials for approximately 1,700 air-cleaner units and bring workshops to communities around the province.
Why men have embraced the project
Although BREATHE wasn’t created specifically for men, Nicol has noticed that men are often among its most enthusiastic participants and advocates.
Some are retired engineers, tradespeople, hobbyists or natural DIYers who enjoy the technical nature of the workshop. The basic construction process gives them a clear task, a useful finished product and knowledge they can pass along to others.
More importantly, it offers a sense of free will.
Abbotsford residents learning to construct their own air cleaner
“Climate-related emergencies can leave people feeling anxious and powerless,” Nicol says. “Wildfire smoke is visible, difficult to escape and increasingly common. Building an air cleaner gives people something practical they can do to protect themselves and the people they care about. For men in particular, it’s about agency and being able to take on some responsibility and control over what is happening.”
Men have frequently arrived at workshops with wives or family members who have COPD, asthma or other health concerns. In seniors’ complexes, some participants have gone on to build additional units for neighbours who could not easily make their own.
Nicol says she repeatedly sees tech-savvy men become unofficial workshop assistants by helping older adults or participants with arthritis assemble their units. “It’s about agency and compassion and equity,” she says.
That combination matters. Men are often encouraged to support their health through habits such as exercising more, eating well or seeing a doctor. BREATHE shows that health-promoting action can also be communal: learning a skill, protecting a family member and using your abilities to help someone else.
One man’s lasting contribution
Among the participants who stand out to Nicol is Rick Medley, who is living with advanced COPD and needs a double-lung transplant.
Despite his own serious condition, Rick became deeply committed to helping others breathe more easily. He and his daughter waited for materials to go on sale, built six air cleaners and donated them to children with asthma.
“He was so taken with this project,” Nicol says. “He has continued to do this while he’s still alive.”
His story captures the spirit BREATHE can inspire. A person facing an overwhelming health challenge found a manageable, meaningful way to improve the lives of others.
The workshops have also attracted support from firefighters and fire chiefs. At one recent event on Cortes Island, fire trucks were moved out of the hall so tables could be set up for community members. Some of the completed units were then donated to people who had difficulty leaving their homes.
Nicol believes fire departments have the potential to play a larger role in teaching people how to protect themselves from smoke.
More than an air cleaner
A BREATHE workshop provides a physical product, but its benefits don’t stop there.
Participants work beside neighbours, ask questions and share their own experiences with wildfire smoke and its risks. Organizers have learned to book rooms for longer than the project requires because people often stay afterward to talk. “People are lonely, and they’re not used to seeing their neighbours. This brings people together in an unthreatening way,” Nicol adds.
The project has also worked with a Men’s Shed, part of a broader movement that brings guys together around tools, repairs and shared projects. These environments can support mental and social well-being without requiring men to directly discuss their feelings.
Instead, conversation develops naturally while people work toward a common goal.
“BREATHE workshops are tactile, and participants leave with the satisfaction of having solved an immediate problem,” Nicol says, adding that she frequently leaves the sessions feeling inspired by the cooperation and generosity she witnesses.
Taking action before the smoke arrives
When it comes to wildfires, Nicol’s most important advice is to prepare early. When smoke begins affecting a region, commercial air cleaners and replacement filters often sell out. People should purchase the necessary materials before conditions worsen, particularly if someone in the household has asthma, COPD or another respiratory condition.
The BREATHE design uses an inexpensive MERV 13 furnace filter — available in just about every home improvement store — matched with an appropriate fan. Nicol cautions that the specifications matter: a stronger filter or weaker fan will not necessarily produce better results.
The project’s smaller units are generally suited to bedrooms or similarly sized spaces. Larger rooms may require multiple units or a larger Corsi-Rosenthal design with four filters and one fan.
Air filtration can also help beyond wildfire season by reducing pollen, dust and other small airborne particles. Canadians spend much of their lives indoors, yet indoor air quality is frequently overlooked.
“There’s this concept that your house is a safe space,” Nicol says. But smoke from wood stoves, cooking emissions, candles, incense, outdoor traffic pollution, and other contaminants can all affect indoor air quality.
A model that could spread across Canada
Nicol would eventually like to see free BREATHE workshops offered every spring in wildfire-prone communities across Canada.
The project has already developed a train-the-trainer model so municipalities, nonprofit organizations, community groups and local leaders can host workshops themselves. Its resources are designed to be shared, adapted and put into practice without Nicol or her immediate team having to lead every session.
Scaling the model would help address a growing health problem: Wealthier households tend to have an easier time purchasing AC systems and/or travelling away from smoke, while lower-income homes meet more barriers when doing the same. Seniors and those living with disabilities or chronic health conditions also tend to have fewer options.
“One fan, one filter and one roll of tape may seem like modest tools,” Nicol says, “but in the hands of an engaged community they can become a powerful expression of care.”
This article was originally published in 2022 and has been updated to include new research with around the clock tips.
We’ve all been there. A sudden summer heatwave rolls in, the air turns into a sauna and you realize your apartment doesn’t have air conditioning or the machine has just died. Getting out for work or down for a good night’s sleep ends up feeling like an Olympic sport.
That said, I often hear that hot weather makes it difficult to work and sleep. Keeping your cool in a heatwave isn’t just about what you do when your body starts to overheat. To beat the heat, you need to manage your body temperature and your environment 24/7.
Here’s your science-backed, AM-to-PM guide for surviving a heatwave and getting some cooling relief — no AC required.
The A.M. list: daytime prep to keep temps low
Winning the battle against heat starts the moment the sun comes up. Using these morning and afternoon strategies will prep your body and your home.
1. Execute a morning blackout
Before you head out the door or log on to work, close your windows, blinds, and curtains. About 30% of unwanted heat enters your home through your windows. By blocking the greenhouse effect early in the day, you trap the cooler morning air inside and keep the midday solar radiation out.
2. Practice “precooling” before peak heat
If you have to be active or step outside during the day then don’t wait until you’re overheating to try and cool down. It turns out “precooling” (a.k.a. actively lowering your body temp before heat exposure) drastically improves how well your body regulates its temperature as the day goes on.
How you can do it: Sip iced drinks or apply a cold, damp towel to your neck and wrists before you start feeling miserably hot. Just be careful not to cool yourself down too much or on muscles you’re actively about to use.
3. Eat light and lean (and ditch the heavy meals)
Your body generates heat just by digesting food. So when you eat massive, protein-heavy meals or greasy comfort foods they require a ton of energy to break down and cause your internal thermostat to spike. Stick to lighter, water-rich foods during a heatwave — think salads, grilled chicken, fruit smoothies and chilled soups.
4. Hydrate for sweating efficiency
Sweat is your body’s built-in AC, but it only works if you’re properly fueled. Drink water consistently throughout the day so your body has the fluid reserves it needs to sweat efficiently when you’re trying to cool off later. Just be sure to taper off your liquid intake about two hours before bed so you aren’t waking up for middle-of-the-night bathroom trips.
5. ‘“MacGyver” some free AC
While the infamous MacGyver never rigged up an air-conditioning system (that we know of), he could have with nothing but a fan and a bunch of ice packs or frozen water bottles. Place the frozen items about six inches in front of the fan and hey presto: free AC!
As the ice melts the fan will pick up the chilled air to create a cool, refreshing breeze that mimics a premium swamp cooler. Rotate items back in the freezer so you’re ready for the next session.
The P.M. list: nighttime tactics for deep sleep
Don’t let the heat disrupt your sleep. When the sun goes down, it’s time to optimize your sleep environment and trick your body into a state of deep, cool relaxation.
6. Deploy the “3x cooling formula”
Don’t just turn on a fan and hope for the best. To cool a room without AC you need to combine low-energy air movement with the right fabrics.
Combining low-energy airflow (like a standard pedestal or ceiling fan) with lightweight, breathable bedding seriously reduces nighttime heat. This combo is three times more effective at keeping you cool than just using a fan alone.
So,strip your bed down to a single 100% cotton or bamboo top sheet, ditch the polyester blends and set up your fan to keep air circulating across the bed.
7. Avoid the over-cooling trap
While you want a good breeze to fall asleep, blasting a high-speed fan directly at your face all night can actually backfire.
Because our bodies can’t actively adjust our blankets or clothes while we sleep, continuous high-speed direct airflow can cause core body temperatures to drop too low in the early morning. This sudden drop triggers a mild stress response, disrupts your immune system and wakes you up.
Be sure to set your fan to an oscillating setting on a low or medium speed. This keeps the air in the room moving without constantly shocking your body with direct, high-velocity wind while you sleep.
8. Take a lukewarm (not freezing) shower before bed
A freezing cold shower sounds amazing when you’re sweating but it actually causes your blood vessels to shrink, trapping heat inside your core. Instead, take a lukewarm shower. As you step out into the room the water will evaporate off your skin, naturally mimicking your body’s natural trigger for sleep. Making for a gradual drop in core temperature.
9. Stroll before sleep
Instead of staring at a screen, take 30 minutes to enjoy the long summer days by taking a pre-bed stroll. It’s a great way to wind down and make the most of warm summer evenings. You’ll miss them when they’re gone!
10. Let darkness reign
The human body is programmed to wake when it’s light and sleep at night. To prevent interruption of this natural sleep cycle, keep your bedroom dark with heavy curtains and cover the LED lights in your electronics; even before the sun goes down during those longer days.
10. Go dark before bed
Another advantage of an evening walk is that spending time in a darkened environment, indoors or out, gives your mind and body the cue that it’s time for slumber. Chilling on an unlit porch, patio, or deck is another great way to savour the season and put your mind at ease.
What to remember
All you really need to know is that you’ve got a whole toolbox of ways to keep your cool. So this summer, be sure to keep an eye on the forecast and have the strategies that work best for you ready!
Inspiring men to live healthier.
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