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Given that the bulk of my days are spent exercising my noggin at the computer, I tend to think of my breakfast from a brain-food perspective, as in, “What can I eat to best fuel the organ that works overtime to earn me a living?” But according to author and filmmaker Max Lugavere, who literally wrote the book on brain-boosting foods, my approach, while well-intentioned, is setting me up for failure.
The best thing to eat in the a.m. to really get a jumpstart on your to-do list, Lugavere says, is nothing. While speaking on a panel at the Livestrong Stronger Weekend event in Los Angeles, Lugavere admitted to skipping breakfast in order to optimize his cognitive performance. “When we are fasted, our brains are actually primed to be at their most clever,” he said, “because as hunter-gatherers, we wouldn’t have made it very far as a species if we became less intelligent when food ceased to be readily available.”
This makes sense logically, but it’s been a long, long time since humans needed to bring down a mammoth to feed their families. (And I know that when I’m hungry, all I can think about is food.) So I called up Lugavere to ask, is there more than an evolutionary explanation behind his anti-breakfast claims? He certainly thinks so. When we are in a fasted state, Lugavere explains, the levels of a number of neurotransmitters involved with focus, attention, alertness, and memory—including orexin-A and norepinephrine—increase.
When we are in a fasted state, the levels of a number of neurotransmitters involved with focus, attention, alertness, and memory increase.
Mark P. Mattson, PhD, senior investigator at the National Institute on Aging’s Laboratory of Neurosciences, corroborates this intel while caveating that, as of yet, brain-specific intermittent fasting studies have only been conducted on animals. (He’s currently at work on a human study.) “There’s a lot of evidence from animals that fasting—intermittent fasting—can enhance cognition, and there’s quite a bit of info emerging on what might be the underlying cellular and molecular mechanisms—the signals, the hormones, and the neurotransmitters involved,” he says. That the body kicks into ketosis during intermittent fasting—wherein it switches from using calories and carbohydrates as an energy source to burning fat—may also play a roll in helping the brain perform at optimal levels, his research shows.
These brain boosts, as Lugavere mentioned on the panel, likely helped primitive humans survive (and, says Dr. Mattson, evolution likely selected for those who operated at their peak when they were hungry as a result). Now that food is less scarce (for many populations) and we “don’t need these heightened senses of awareness in our daily lives” to survive, says Dana Hunnes, PhD, adjunct assistant professor of community health sciences at the UCLA Fielding School of Public Health, this advantage can be hacked for other purposes: like say, exams, interviews, or, in Lugavere’s case, morning meetings.
Dr. Mattson points out, however, that you can’t just show up to the Bar exam hungry and expect to perform optimally. “You would have to be adapted to an intermittent eating schedule,” he explains. His research on humans who followed a 5:2 intermittent-fasting diet (where caloric intake is restricted to 500 calories per day two days of the week) showed it took them three to four weeks to stop feeling hungry, distracted, and irritable (AKA “hangry“) on fasted days. So, if you’re interested in reaping the brain benefits of a fasted state for a particular event, you’ll need to “train” by practicing intermittent fasting regularly in advance.
It’s also important to note, all three experts agree, that fasting loses all its benefits when taken to the extreme. “If you were to be food-deprived for too long a period, then you’d start to go into starvation mode, which adversely affects the brain and body,” says Dr. Mattson. “What we’re talking about with our research is shorter fasts.” So if you have a tendency to over-regulate your eating habits, this strategy is decidedly not for you.
Feel a Cold Coming On? This 1 Natural Remedy Can Help (and No, It’s Not Vitamin C)
Move over, citrus.
Feel a Cold Coming On? This 1 Natural Remedy Can Help (and No, It’s Not Vitamin C)
Move over, citrus.
Published Feb 7, 2025
Written by
Contributor
Photo: Stocksy/Neil Warburton
Published Feb 7, 2025
Written by
Contributor
Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission
Dealing with a cold is the worst—stuffy nose, scratchy throat, endless sneezing fits—it’s enough to have you reaching for anything that promises relief. When over-the-counter meds don’t quite cut it, many of us turn to home remedies. While some swear by warm tea or chicken soup, a lot of folks on social media have been turning to a slightly smellier option: raw garlic. Yep, that pungent little clove has long been rumored to help fight colds. But does it really work, or is it just another home remedy hype?
We asked a dietitian and healthcare expert to break down the science behind garlic’s potential immune-boosting powers and whether it can actually help you beat a bad cold.
Some promising evidence suggests that it can: One study in particular found that participants who took a garlic supplement (180 milligrams of allicin daily for 12 weeks) had significantly fewer colds2—24 occurrences compared to 65 in the placebo group. While that is a big difference, the authors cautioned that more research is needed to back up the findings.
While these studies point to garlic’s potential, experts agree that more high-quality research is needed to confirm its effectiveness in preventing or treating colds. That said, it's still worth giving it a try (if you're not allergic, of course) to see if it helps you personally.
4 potential benefits of raw garlic
Raw garlic isn’t just a kitchen staple—it’s a little powerhouse of health perks. Here are a few potential health benefits you can reap from eating the aromatic vegetable.
1. It may boost immune health
The saying goes "an apple a day keeps the doctor away," but a clove of garlic might also have some immune-boosting benefits that rival the popular fruit. Case in point: garlic is thought to stimulate immune cells like macrophages and T- and B-cells, which help fight infection and produce antibodies, says William Li, MD, physician-scientist and author of Eat to Beat Disease. Studies have even found that aged garlic extract4 is associated with enhanced immune cell function because it helps immune cells replicate faster.
2. It may help prevent colds
Apart from helping fight off infection, some research suggests that garlic's bioactive ingredient allicin also contains antiviral properties5 that might help prevent viruses like the common cold, says Dr. Li. The same 2020 review in Trends in Food and Science Technology mentioned earlier backs this up, highlighting garlic’s potential in preventing colds and other viral infections by blocking pathogenic viruses6 from entering into host cells.
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3. It may help support your heart
Apart from immune system support, garlic is also considered a heart-healthy ingredient. According to Dr. Li, eating garlic almost every day may:
Improve the lining of your blood vessels, which is crucial for cardiovascular health.
That said, not all studies agree on these benefits. While older studies found that garlic lowers cholesterol, newer research hasn't resulted in the same effect. This is important to keep in mind when treating an underlying heart condition; guidance from your healthcare provider and proper medication should remain the first line of care.
4. It may be protective against certain cancers
Research is limited, but some early evidence suggests that garlic (and other allium vegetables like onion) may have some cancer-fighting qualities—mostly due to its positive influence on immune cells. One review found that people who increased their garlic intake had a lower risk of certain gastrointestinal cancers9 such as stomach, colorectal, and esophageal cancer. However, other underlying factors, such as genetic risk, lifestyle habits, and previous cancer diagnoses can reduce this effect.
If you are concerned about your cancer risk, or already have cancer, your best option is to check in with your healthcare provider rather than relying on garlic consumption alone for prevention.
Are there side effects of raw garlic?
For most people, garlic is a safe, flavorful addition to make to any meal. But it's not without its own set of side effects, especially if you consume large amounts. Here are some potential side effects to watch for when eating raw garlic in particular, according to Dr. Li and Taub-Dix:
Digestive issues: Eating raw garlic can lead to things like heartburn, acid reflux, and diarrhea, especially if you're already prone to stomach problems.
Bad breath and body odor: Garlic’s strong aroma might linger in your mouth longer than you'd like, leading to some pretty ripe breath. It can even change the smell of your sweat, making it a little smellier than usual.
Blood thinning: In some cases, large amounts of raw garlic regularly can act like a blood thinner10, which can increase your bleeding risk overall.
Medication interactions: Garlic can interfere with drugs like blood thinners, HIV medications, and certain medicines that help control blood sugar, among others.
If you’re taking any prescription meds or supplements, check with your healthcare provider before adding garlic or garlic supplements to your routine. For most people, a clove or two in your cooking is perfectly safe and might even come with some bonus health perks, says Dr. Li.
How much garlic should you eat per day?
If you feel a cold coming on and want to give raw garlic a go, try eating one to two cloves per day, Dr. Li says. Any more than that could increase the odds of acid reflux, an upset stomach, or that signature "garlic breath," he adds.
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Here are some great ways to get the most out of those two cloves, per Dr. Li and Taub-Dix:
Chop, crush, or mince the garlic to activate an enzyme called alliinase11, which transforms garlic’s natural compound, alliin, into allicin (which, as we've learned, is the real immune-boosting powerhouse).
Let it rest for 10 to 15 minutes after chopping to maximize its benefits. Think of it as garlic’s “air time” to power up.
And if raw garlic isn’t your jam, no problem. Taub-Dix suggests these gentler options:
Add crushed garlic to soups, broths, or sauces for a flavorful immune boost.
Pro tip: Cooked garlic has a milder taste and is less likely to give you "garlic breath," says Dr. Li. And if you prefer supplements? Garlic capsules and tablets are an option, but always check with your healthcare provider to avoid any drug interactions or side effects.
Other natural ways to relieve a cold
Not a garlic fan? No worries. Here are some other tried-and-true natural remedies from Dr. Li, Taub-Dix, and Johns Hopkins Medicine to help kick your cold to the curb:
1. Sip on some soup
Warm liquids like chicken soup or broth can remedy a sore throat, keep you hydrated, and even temporarily open your nasal passages due to the steam. Plus, it’s the ultimate comfort food during winter and peak cold season. You could even sip it from a mug like you would your morning coffee or tea.
2. Drink herbal tea with honey
Speaking of tea: Teas with ginger, turmeric, or honey tend to have both anti-inflammatory and antimicrobial properties. Not only will this help soothe your sore, inflamed throat and nasal passages, but also help keep you hydrated.
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3. Load up on fruits and veggies
Sure, garlic can be a go-to if you sense a cold approaching, but loading up on plenty of fruits (like oranges, lemons, and berries) and veggies is just as important for maintaining optimal health. Plus, many fruits are packed with vitamin C, which can help support your immune system. Try adding citrus slices to tea for a hydration and vitamin boost.
4. Gargle with salt water
According to Johns Hopkins, gargling warm salt water can help reduce throat pain and swelling. Simply mix 1 teaspoon of salt in a mug of warm water, gargle over the sink, and spit.
5. Use a humidifier
Because dry air can irritate your throat, especially when sick, placing a humidifier in your bedroom while you sleep could help reduce your cold symptoms. If you don’t have a humidifier (like this one from LEVOIT, $30), try the at-home version, which is placing a bowl of water near a heat source—to add moisture to the air.
6. Get some rest
When you're feeling under the weather, your body needs plenty of rest to recover and heal. Try to rest as much as possible, which may include taking small naps, getting a full 7 to 9 hours of sleep per night, or staying in to recoup.
The bottom line
Garlic can be a helpful ally in fighting off a cold, but it’s not a cure-all. Recovery is all about balance—pairing healthy foods, proper hydration, and plenty of rest for the best results.
If your cold lingers beyond 10 to 14 days or your symptoms worsen, it might be time to see a healthcare provider. Keep an eye out for red flags like difficulty breathing, chest pain, high fever, dark phlegm, or severe dehydration, which may indicate a more serious issue beyond the common cold. Don’t hesitate to get medical help if needed—it’s always better to play it safe.
Borlinghaus, Jan et al. “Allicin: chemistry and biological properties.” Molecules (Basel, Switzerland) vol. 19,8 12591-618. 19 Aug. 2014, doi:10.3390/molecules190812591 ↩︎
Fasogbon, Beatrice Mofoluwaso, et al. “Positive therapeutic role of selected foods and plant on ailments with a trend towards covid-19: A Review.” Preventive Nutrition and Food Science, vol. 26, no. 1, 31 Mar. 2021, pp. 1–11, https://doi.org/10.3746/pnf.2021.26.1.1. ↩︎
Rouf, Razina, et al. “Antiviral potential of garlic (allium sativum) and its organosulfur compounds: A systematic update of pre-clinical and Clinical Data.” Trends in Food Science & Technology, vol. 104, Oct. 2020, pp. 219–234, https://doi.org/10.1016/j.tifs.2020.08.006. ↩︎
Nantz, Meri P., et al. “Supplementation with aged garlic extract improves both NK and γδ-T cell function and reduces the severity of cold and flu symptoms: A randomized, double-blind, placebo-controlled nutrition intervention.” Clinical Nutrition, vol. 31, no. 3, June 2012, pp. 337–344, https://doi.org/10.1016/j.clnu.2011.11.019. ↩︎
Ankri, Serge, and David Mirelman. “Antimicrobial properties of allicin from garlic.” Microbes and Infection, vol. 1, no. 2, Feb. 1999, pp. 125–129, https://doi.org/10.1016/s1286-4579(99)80003-3. ↩︎
Artika, I Made et al. “Pathogenic viruses: Molecular detection and characterization.” Infection, genetics and evolution : journal of molecular epidemiology and evolutionary genetics in infectious diseases vol. 81 (2020): 104215. doi:10.1016/j.meegid.2020.104215 ↩︎
Ried, Karin. “Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis.” Experimental and therapeutic medicine vol. 19,2 (2020): 1472-1478. doi:10.3892/etm.2019.8374 ↩︎
Varshney, Ravi, and Matthew J Budoff. “Garlic and heart disease.” The Journal of Nutrition, vol. 146, no. 2, Feb. 2016, https://doi.org/10.3945/jn.114.202333. ↩︎
Nicastro, Holly L et al. “Garlic and onions: their cancer prevention properties.” Cancer prevention research (Philadelphia, Pa.) vol. 8,3 (2015): 181-9. doi:10.1158/1940-6207.CAPR-14-0172 ↩︎
Lawn, A, and P Sains. “Comment on: Not just a vampire repellent: the adverse effects of garlic supplements in surgery.” Annals of the Royal College of Surgeons of England vol. 94,6 (2012): 451. doi:10.1308/003588412X13373405385098 ↩︎
Weiner, Lev et al. “Thiol-disulfide organization in alliin lyase (alliinase) from garlic (Allium sativum).” Protein science : a publication of the Protein Society vol. 18,1 (2009): 196-205. doi:10.1002/pro.10 ↩︎
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There are approximately five thousand days in the month of January—and yet somehow February (and its mid-month celebration of *all things love*) always creeps up on you. But don’t panic: The latest TikTok trend has you covered this Valentine’s Day, whether you’re showering your romantic partner, all your besties, or yourself with TLC.
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At 1.2 billion TikTok views and counting, bae baskets are making a major splash, and for good reason. The concept isn’t complicated: Put together a care package of sorts, filled with simple-but-swoon-worthy goodies that feel unique and personal to your recipient. It’s a super thoughtful (not to mention low-effort) way to show your A team you notice and care about the things that bring them joy—and the best part? It can be totally wallet-friendly, and definitely doesn’t seem like you waited until the last possible second to grab them a gift.
To get you inspired to build your own Valentine’s Day gift basket, we scoured the shelves at CVS—because nothing can beat the convenience of CVS if you’re a last-minute shopper—and rounded up eight essentials that anyone on your love list is guaranteed to appreciate and *actually* use. Think: cozy pillows for your favorite homebody, candles and beauty products for the self-care connoisseur, and plenty of sweet treats for, well, everyone.
Bonus: They’re all under $25—which you can brag about to your friends who love to budget, or keep as your best-kept secret (we won’t tell)—and with CVS ExtraCare, you can get additional savings and Extrabucks back on tons of Valentine’s Day finds. So grab a wicker box, a shower caddy, or a canvas bag, and start filling bae baskets for every love in your life (reminder: that includes you).
Start your bae basket with a festive and romantic base (extra points for one that fills up some space). This white, faux fur pillow is a fun seasonal add to any couch, bed, or cozy chair, and serves as an understated invitation to snuggle.
You can never have enough candles, and this soy blend—made with rose and tonka for a warm, sweet, and spicy scent that’ll linger in any space—serves as a reminder to relax and relish in a little self-care. Mood lighting, activated.
Keep the self-care session going strong with healing bath salts that help relax the body and moisturize the skin (and they smell like summertime). The hibiscus and berry extracts form a soothing foam and give the tub a red tint that feels *very* seasonally appropriate. Feeling fancy? Toss in some rose petals to really give your bath-themed basket some extra pizzazz.
There’s no greater love than BFF love—and adding friendship bracelets to your bae basket is a sweet way to acknowledge that. Gift your #1 this pack of eight, dish them out to your closest crew, or stack them all on your own wrist (because, ICYMI, it’s very cool to be your own best pal).
The TikToksphere loves bae baskets almost as much as it loves Stanley tumblers. Skip the investment and nestle this heart-fluttering dupe into your care package for better hydration on Valentine’s Day and beyond. Toss in a couple boxes of Sweethearts Conversation Hearts to round out the theme.
A new tube of lip tint will have all your beauty-loving besties blowing kisses. This long-lasting formula from Maybelline glides on smoothly and leaves a soft, matte finish on your pout—and it comes in 10 buildable and blendable shades. From February 9 to 15, you can get $6 Extrabucks when you buy two tubes, so go ahead and grab one for yourself.
No bae basket is complete without chocolate (yes, even for the S.O.s who claim they don’t like dessert). From coconut, to raspberry velvet, to sugar cookie, there’s a surprise filling for everyone in this box of 14 truffles.
No need to choose between chocolate or gummies this Valentine’s Day (or, um, ever). Instead, pair your Godiva chocolates with this heart-shaped carton of classic Haribo bears. With ExtraCare, you can buy one and get the second box 50 percent off. How sweet is that?
