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<ul class="summary-list"><li><keyword id="18974" type="COMPANY" weightage="60" keywordseo="fitness">Fitness</keyword> expert <keyword id="1312867" type="PERSON" weightage="60" keywordseo="Denise-Austin">Denise Austin</keyword> said after trying many diets, she always went back to the 80/20 rule.</li><li>That means eating healthy 80% of the time, with plenty of protein and veggies. </li><li>The other 20% can be treats you enjoy, which can help you stick to your <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword> long term.</li></ul><p>Denise Austin has tried everything. From the low-fat craze of the '90s to <a href="https://www.insider.com/twins-compare-vegan-diet-eating-meat-leads-to-more-mass-2020-5">vegan</a> and vegetarian diets to low-carb Atkins and its resurgence <a href="https://www.insider.com/keto-diet-why-people-quit-flu-no-energy-too-restrictive-2021-4">as the keto diet</a>, the home-fitness pioneer has spent her whole career seeking out the best advice on healthy eating. </p><p>After 40 years in the <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> industry, she always comes back to the same diet rule - eat healthy, nutrient-dense food about 80% of the time, and save the other 20% for foods that you enjoy, regardless of nutritional value. </p><p>This is sometimes known as the 80/20 rule, and it's a strategy for healthy eating you can stick to for years, and even decades, Austin, who recently launched <a href="https://www.deniseaustin.com/fitover50/">Fit Over 50 magazine</a>, told Insider in an interview.</p><p>"I love food and believe in enjoying yourself," she said. "I've learned so much more about how to eat well for healthy aging, and it's about feeling good too."</p><h2><strong>Include plenty of protein and veggies in your diet, along with a daily treat</strong></h2><p>Austin, who has a line of protein snacks called <a href="https://everbettersnacks.com">Ever Better</a>, said she tried to balance healthy sources of carbs, fat, and protein for most of her diet.</p><p>Getting enough <a href="https://www.insider.com/5-tips-for-eating-protein-for-weight-loss-muscle-gain-2021-2">protein</a> can help you feel more satisfied after eating and energized throughout the day. Austin also recommends prioritizing fruits and vegetables for their vitamins and <a href="https://www.insider.com/fiber-benefits">micronutrients</a>, which are important for a healthy digestive system. </p><p>The other 20% of Austin's calories are for fun foods, whether it's dessert after dinner or a margarita at the end of the day. About one treat per day, such as a doughnut or serving of ice cream, is a good frame of reference. </p><h2><strong>Try new things, but don't be afraid to ditch things that don't work for you</strong></h2><p>Austin said that she loved to learn about fitness and <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword> trends and the evidence behind them.</p><p>"I've tried everything because this is my livelihood and what I love, so I really want to know what works," she said. </p><p>During her forays into other diets, she's incorporated benefits from multiple trends. For instance, she didn't stick to a <a href="https://www.insider.com/signs-you-shouldnt-do-keto-low-carb-diet-2021-3">high-fat, low-carb keto diet</a>, but she said trying it made her more mindful of sticking to healthy sources of carbohydrates, such as fruits and veggies, instead of refined grains.</p><p> Similarly, dabbling in the paleo diet highlighted the importance of whole, unprocessed foods, she said. </p><p>"I've always been a true believer in balance. I like a little of everything," she said.</p><p>Keeping a balanced and flexible diet can help you stay consistent with your nutrition long term, experts say. </p><p>For example, if you're trying to <a href="https://www.insider.com/diet-eat-get-fit-time-summer-nutrition-experts-weigh-advice-2021-4">eat healthier for summer</a>, it's best to find a <a href="https://www.insider.com/how-to-stop-quitting-healthy-diet-stay-on-track-weight-loss-2021-4">diet you enjoy enough to stick to</a> afterward, which means avoiding too much restriction.</p><p>"If you think cutting carbs is the most effective, but it makes you die inside, don't do it," <a href="http://georgiefear.com/">Georgie Fear</a>, a registered dietitian, previously told Insider.</p>

Fitness expert Denise Austin swears by the 80/20 rule after trying diet fads for 4 decades

<ul class="summary-list"><li>Netflix's "Painkiller" follows the controversial Sackler family as they develop the drug OxyContin.</li><li>On the six-episode drama, none of the Sackler family members face legal repercussions directly. </li></ul><p>Netflix's fictionalized drama "Painkiller" focuses on the Sackler family and their company Purdue Pharma as it develops and aggressively markets the drug OxyContin.</p><p>But the show, which is based on <a href="https://www.newyorker.com/magazine/2017/10/30/the-family-that-built-an-empire-of-pain" target="_blank" rel="noopener">Patrick Radden Keefe's New Yorker article</a> and <a href="https://www.charisbooksandmore.com/book/9781984801180#:~:text=Description,inspired%20an%20upcoming%20Netflix%20series." target="_blank" rel="noopener">former New York Times reporter Barry Meier's book</a> on the Sacklers and the opioid crisis, also explores the wide-ranging effects of OxyContin's ubiquity, including how numerous users later became addicted to the drug. And although <a href="https://www.insider.com/purdue-pharma-begins-chapter-11-bankruptcy-journey-2019-9">Purdue Pharma has been the focus of numerous lawsuits</a> since OxyContin was first released in the mid-90's, the series ends without any of the family members portrayed on the show facing legal consequences. </p><p>Here's what really happened to the <a href="https://www.businessinsider.com/who-are-the-sacklers-wealth-philanthropy-oxycontin-photos-2019-1">ultrawealthy Sackler family</a> — and the consequences they faced in real life.</p><h2>Arthur, Mortimer, and Raymond Sackler started the family empire</h2><p>The Sackler brothers were born in Brooklyn to Jewish immigrant parents, and all three later became physicians. Arthur, the oldest, eventually pursued a lucrative career in pharmaceutical marketing.</p><p>Arthur had four children: Elizabeth, Carol, Arthur Felix, and Denise. Mortimer had eight children throughout his three marriages: daughters Samantha Sophia, Kathe, Ilene, Marissa, and Sophie, and sons Michael, Mortimer D.A., and Robert Mortimer, <a href="https://nypost.com/2021/04/10/sackler-family-erased-suicide-of-drug-addled-heir-new-book/" target="_blank" rel="noopener">who died at age 24</a> in 1975. Raymond, the youngest Sackler brother, had only two children: Jonathan and Richard. </p><p>Prominent members of the third generation of Sacklers include Richard's son David, and Jonathan's daughter Madeleine. Richard (played by Matthew Broderick on the Netflix series) was the president of Purdue Pharma from 1999 to 2003. Before that, Richard <a href="https://www.axios.com/2019/12/03/richard-sackler-purdue-pharma-oxycontin-marketing" target="_blank" rel="noopener">was directly involved in the marketing of OxyContin</a>, which <a href="https://www.pbs.org/newshour/nation/after-years-of-pain-opioid-crisis-victims-confront-sackler-family-in-court#:~:text=Purdue%20Pharma%20starting%20selling%20OxyContin,release%20prescription%20painkiller%2C%20in%201996." target="_blank" rel="noopener">Purdue started selling in 1996</a>.</p><p>Arthur, Mortimer, Raymond, and Richard are the only Sackler family members featured extensively as main characters on "Painkiller." (The sprawling family unit as a whole is portrayed in a few scenes.) </p><div type="image" title="Matthew Broderick (center) as Richard Sackler on Netflix's &quot;Painkiller.&quot;" height="1442" width="1923" msid="102651248" hostid="261"></div><h2>Arthur died before OxyContin was invented, while Mortimer and Raymond died in 2010 and 2017, respectively</h2><p>Arthur Sackler (played by Clark Gregg) <a href="https://www.washingtonpost.com/archive/local/1987/05/27/arthur-sackler-dies-at-73/2f9b0440-d6b3-43be-a46c-55b41a98736e/" target="_blank" rel="noopener">died in 1987 of a heart attack</a>, but appears on "Painkiller" as a figment of his nephew Richard's imagination, offering him advice and admonishments in equal measure. Arthur's children have not benefited from the sale of OxyContin, according to <a href="https://www.theguardian.com/us-news/2018/feb/13/meet-the-sacklers-the-family-feuding-over-blame-for-the-opioid-crisis" target="_blank" rel="noopener">The Guardian</a>. </p><p>Mortimer (played by John Rothman) <a href="https://www.latimes.com/archives/la-xpm-2010-apr-19-la-me-mortimer-sackler19-2010apr19-story.html">died in Switzerland</a> at age 93, having renounced his US citizenship in 1974 and thereafter living almost exclusively in Europe. Raymond (played by Sam Anderson) was described as "a billionaire and a noted philanthropist, funding biomedical research, including work on the human genome and the biological roots of psychiatric illness" in <a href="https://www.politico.com/magazine/story/2017/12/28/raymond-sackler-obituary-216185/">an obituary written by Politico</a> after he died in 2017 at age 97.</p><div type="image" title="Mortimer and Jacqueline Sackler" height="1200" width="1600" msid="102651249" hostid="261"></div><h2>Former Purdue Pharma executive Richard Sackler eventually distanced himself from the company</h2><p>In 2003, Richard stepped down as president of the notorious pharmaceutical company. However, he remained on the board, and even taught as an adjunct professor of genetics at Rockefeller University up until 2013. Around that time, Keefe reported, Richard moved to Austin, Texas, where he continued the family's tradition of philanthropy.</p><p>Per Keefe, Richard continued donating to Yale, as well as the <a href="https://www.fdd.org/" target="_blank" rel="noopener">neoconservative think tank</a> Foundation for the Defense of Democracies. At the time of the 2017 article, Keefe said Richard lived in a "modern hilltop mansion" in the suburbs of Austin, though Richard has <a href="https://nypost.com/2023/02/24/purdues-richard-sackler-is-parting-ways-with-30m-in-property/" target="_blank" rel="noopener">reportedly been looking to downsize, and currently has his</a> <a href="https://www.redfin.com/CA/Beverly-Hills/10102-Angelo-View-Dr-90210/home/6824095?&amp;utm_source=google&amp;utm_medium=ppc&amp;utm_campaign=1023778&amp;utm_term=dsa-1341488473616&amp;utm_content=463005976253&amp;adgid=111663005968&amp;gclid=Cj0KCQjwldKmBhCCARIsAP-0rfxrwozkHhjYkqmmJClMx3Rhb9BBLlxHpqAwJ28ItCoovxDwaWzQFgkaAgDcEALw_wcB&amp;gclsrc=aw.ds" target="_blank" rel="noopener">$18.5 million Beverly Hills property</a> on the market.</p><p><a href="https://www.theguardian.com/us-news/2022/mar/10/sacklers-opioid-crisis-victims-families-hearing">According to The Guardian</a>, Richard — along with his son, David, and Theresa, the third wife of his late uncle Mortimer — attended a virtual hearing at US bankruptcy court in March 2022 as part of Purdue Pharma's bankruptcy proceedings. At the hearing, the three Sacklers were made to listen to emotional statements given by about two dozen people personally affected by the opioid crisis.</p><h2>Second and third-generation Sacklers have faced some fallout</h2><p>In addition to Richard, who's a central character on the show, other members of the <a href="https://www.businessinsider.com/who-are-the-sacklers-wealth-philanthropy-oxycontin-photos-2019-1">second generation of Sacklers</a> who <a href="https://www.businessinsider.com/who-are-the-sacklers-wealth-philanthropy-oxycontin-photos-2019-1">previously served on the board of Purdue Pharma</a> included Richard's brother Jonathan (who <a href="https://www.theguardian.com/business/2020/jul/06/jonathan-sackler-dies-purdue-pharma-opioids" target="_blank" rel="noopener">died of cancer</a> in 2020) and their cousin, Mortimer D.A.</p><p>Mortimer Jr. and his wife Jacqueline <a href="https://pagesix.com/2020/01/23/besieged-sackler-scions-sell-ues-home-ditch-nyc-for-europe/">moved to Europe in 2020,</a> according to the New York Post, amid the backlash against the family following a <a href="https://www.npr.org/2019/09/11/759967610/purdue-pharma-reaches-tentative-deal-to-settle-thousands-of-opioid-lawsuits">staggering number of lawsuits</a> filed against Purdue Pharma which named several family members as defendants.</p><div type="image" title="Madeleine Sackler" height="1116" width="1488" msid="102651253" hostid="261"></div><p>The third generation of Sacklers, even those who aren't related to the family by blood, have also been hyper-scrutinized for the family's role in the opioid epidemic.</p><p>David's wife Joss founded a <a href="https://fashionunited.ca/news/business/joss-sackler-s-lbv-brand-closes-doors-nearly-a-year-after-refresh/2023031728328" target="_blank" rel="noopener">now-defunct</a> clothing brand called LBV, which courted controversy shortly after its launch for seemingly trying to <a href="https://www.townandcountrymag.com/society/money-and-power/a27289277/joss-sackler-jillian-sackler-interview-family-name/" target="_blank" rel="noopener">minimize Joss' ties to the Sacklers</a>, and for <a href="https://pagesix.com/2019/09/08/oxycontin-heiress-joss-sackler-offered-courtney-love-over-100k-to-attend-fashion-show/" target="_blank" rel="noopener">reportedly offering Courtney Love</a> (who, along with her late husband Kurt Cobain, publicly battled an opioid addiction) $100,000 to appear at one of its fashion shows. </p><p>Madeleine Sackler, daughter of Jonathan (and granddaughter of Raymond), recently came under fire for her latest film, entitled "O Horizon." According to <a href="https://news.artnet.com/art-world/madeleine-sackler-o-horizon-film-2233868">ArtNet's Sarah Cascone</a>, several crew members were uncomfortable with the subject matter (about a grieving daughter using new AI technology to eradicate her pain) because of <a href="https://www.theguardian.com/business/2020/jul/06/jonathan-sackler-dies-purdue-pharma-opioids">Jonathan's death in 2020</a> and the Sackler family's involvement with OxyContin.</p><p>According to <a href="https://www.madeleinesackler.com/madeleine-sackler">Madeleine's website</a>, she's an "Emmy award-winning director and producer based in New York City and Los Angeles." Her site makes no mention of her controversial family connections. As Insider's Katie Warren and Taylor Nicole Rogers <a href="https://www.businessinsider.com/who-are-the-sacklers-wealth-philanthropy-oxycontin-photos-2019-1">previously reported</a>, Madeleine said <a href="https://www.theguardian.com/us-news/2018/may/02/madeleine-sackler-film-nan-goldin-opioid-oxycontin-activism" target="_blank" rel="noopener nofollow">she had</a> "never worked at the company or had any influence in it," in response to criticism about her ties to Purdue Pharma.</p><p>And in 2019, three museums — the National Portrait Gallery, the Tate art galleries, and the Guggenheim — began to <a href="https://www.axios.com/2019/03/24/sackler-family-art-museums-purdue-pharma-opioid-crisis" target="_blank" rel="noopener">reject donations from the Sackler family</a> amid growing outrage over the opioid crisis. According to <a href="https://www.washingtonpost.com/entertainment/museums/two-major-museums-are-turning-down-sackler-donations-will-others-follow/2019/03/22/20aa6368-4cb9-11e9-9663-00ac73f49662_story.html" target="_blank" rel="noopener">The Washington Post</a>, the family as a whole has had a long history of throwing monetary support behind cultural organizations and universities, and Arthur Sackler donated art valuing millions of dollars and $4 million to the Smithsonian for its <a href="https://www.si.edu/museums/sackler-gallery" target="_blank" rel="noopener">Sackler Gallery</a> before his death.</p><p>Various museums — including the <a href="https://www.theguardian.com/artanddesign/2022/oct/01/campaigners-celebrate-as-va-severs-sackler-links-over-opioids-cash">Victoria and Albert Museum in London</a>, <a href="https://www.nytimes.com/2019/07/17/arts/design/sackler-family-louvre.html">the Louvre in Paris</a>, and the <a href="https://news.artnet.com/art-world/met-museum-removing-sackler-name-2046380" target="_blank" rel="noopener">Metropolitan Museum of Art in New York</a> — have scrubbed the Sackler name from their buildings. Most recently, <a href="https://www.theguardian.com/education/2023/may/16/oxford-university-cuts-ties-with-sackler-family-over-links-with-opioids" target="_blank" rel="noopener">Oxford University announced</a> in May 2023 that its "university buildings, spaces, and staff positions" funded by Sackler family donations would no longer bear the family's name. The university said it had the "full support" of the Sackler family in the renaming.</p><div type="image" title="Protesters calling for the removal of the Sackler name outside the Louvre in 2019." height="3712" width="4949" msid="102651254" hostid="261"></div><h2>Members of the Sackler family may be shielded from future lawsuits, in exchange for a payout that would go towards alleviating the opioid crisis</h2><p>Court filings show that the Sacklers made at least $10 billion from the sale of Oxycontin, <a href="https://www.npr.org/2022/03/03/1084163626/purdue-sacklers-oxycontin-settlement#:~:text=Court%20filings%20show%20the%20family,brought%20a%20growing%20public%20backlash." target="_blank" rel="noopener">NPR</a> reported. </p><p>At the time of writing, none of the Sackler family members are facing criminal charges for their involvement with Purdue Pharma and OxyContin, though eight of them were also named defendants in a <a href="https://ag.ny.gov/sites/default/files/oag_opioid_lawsuit.pdf">2019 suit</a> filed by the state of New York against Purdue Pharma. The complaint alleged that the "statewide catastrophe" of the opioid epidemic happened because Purdue Pharma, the Sacklers, and other drug manufacturers and distributors acted fraudulently and illegally "in order to profiteer from the plague they knew would be unleashed."</p><p>The proposed settlement would allow Purdue Pharma to restructure as a different company, with the Sackler family relinquishing control and contributing up to <a href="https://www.reuters.com/business/healthcare-pharmaceuticals/sacklers-will-pay-up-6-bln-resolve-purdue-opioid-lawsuits-mediator-2022-03-03/" target="_blank" rel="noopener">$6 billion in profits towards opioid crisis relief</a>. The agreement would also prevent the Sacklers from being held personally liable as individuals from lawsuits and possibly allow the family to <a href="https://www.cbsnews.com/news/purdue-pharma-bankruptcy-supreme-court/" target="_blank" rel="noopener">keep billions</a> in Purdue Pharma revenue distributed from 2008 to 2017.</p><p>But in August 2023 at the Biden administration's request, the <a href="https://apnews.com/article/supreme-court-opioid-crisis-purdue-bankruptcy-bd417e036d9f6db4b2916fdfbdb56252?taid=64d54326364c310001c6e7fc&amp;utm_campaign=TrueAnthem&amp;utm_medium=AP&amp;utm_source=Twitter" target="_blank" rel="noopener">Supreme Court temporarily blocked</a> the agreement, arguing that the Sacklers should not be entitled to protection from opioid-related civil lawsuits. </p><p>In a <a href="https://www.supremecourt.gov/DocketPDF/23/23A87/274215/20230728150056343_Harrington%20v.%20Purdue%20Pharma%20stay%20application.pdf">filing</a> to the Supreme Court, solicitor general Elizabeth Prelogar argued that this release from liability would be "of exceptional and unprecedented breadth" and would constitute "an abuse of the bankruptcy system."</p><p>Purdue Pharma said in a statement in August that it was "disappointed" over the <a href="https://www.supremecourt.gov/orders/courtorders/081023zr1_986b.pdf">delay in finalizing the settlement.</a></p><p>"We are confident in the legality of our nearly universally supported Plan of Reorganization, and optimistic that the Supreme Court will agree," the company said, according to the <a href="https://apnews.com/article/supreme-court-opioid-crisis-purdue-bankruptcy-bd417e036d9f6db4b2916fdfbdb56252?taid=64d54326364c310001c6e7fc&amp;utm_campaign=TrueAnthem&amp;utm_medium=AP&amp;utm_source=Twitter" target="_blank" rel="noopener">Associated Press</a>. "Even so, we are disappointed that the US Trustee, despite having no concrete interest in the outcome of this process, has been able to single-handedly delay billions of dollars in value that should be put to use for victim compensation, opioid crisis abatement for communities across the country, and overdose rescue medicines."</p><p>The <a href="https://www.businessinsider.com/sackler-bankruptcy-court-grants-family-immunity-future-opioid-lawsuits-2021-9">bankruptcy plan was initially approved</a> in 2021 by a federal judge, who called it a "bitter result" and said he "would have expected a higher settlement" given his belief "that at least some of the Sackler parties have liability" in the opioid-crisis claims.</p><p>When reached for comment by Business Insider at the time of the settlement delay in August, a representative for Purdue Pharma shared the following statement: </p><p>"We have the greatest sympathy and respect for those who have suffered as a result of the opioid crisis, and we are currently focused on concluding our bankruptcy so that urgently needed funds can flow to address the crisis. Under our settlement, Purdue Pharma would cease to exist and Knoa Pharma, a newly formed company with a public-minded mission, would emerge. The settlement would deliver over $10 billion of value for opioid crisis abatement, overdose rescue medicines, and victim compensation."</p><p>The Supreme Court began hearing arguments related to the proposed bankruptcy plan in early December 2023. As Robert Barnes and David Ovalle <a href="https://www.washingtonpost.com/politics/2023/12/04/purdue-pharma-supreme-court-sackler-arguments/" target="_blank" rel="noopener">reported for the Washington Post</a>, justices seemed divided at first, with some seeming open to arguments that the deal has merit, while others appeared to disagree. </p>

The controversial Sackler family is the focus of Netflix's opioid-crisis drama 'Painkiller.' Here's where the family is now.

<ul class="summary-list"><li>Dwayne Johnson packed on even more lean muscle to star in the new DC movie "Black Adam."</li><li>His diet involved careful food tracking, cheat days, and tons of calories, carbs, and protein.</li></ul><p>Dwayne "The Rock" Johnson said he took his already formidable physique to the next level in preparation for DC's new "Black Adam" movie.</p><p>He spent months training and eating for the role of the eponymous anti-hero.</p><p>Here's what we know about his routine based on his social media posts sharing his diet, workout routine, and tips for getting a superhero physique. </p><h2><strong>His diet included up to 6,000 calories a day</strong></h2><p>The core principle of training to pack on muscle for any film role involves a massive amount of calories, Johnson previously told <a href="https://www.youtube.com/watch?v=PEANelKLmcY">Delish</a>. </p><p><a href="https://www.insider.com/the-rock-dwayne-johnson-diet-includes-buffalo-eggs-salmon-2021-12">The Rock's 6,000 calorie per day diet</a> is twice the amount of calories recommended for the average man, according to the <a href="https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf">US Dietary Guideline</a>s. </p><p>His meals typically involve a combination of lean protein to support muscle growth along with plenty of carbs for energy, like his <a href="https://www.insider.com/the-rock-high-protein-high-carb-breakfast-leg-day-workouts-2022-3">pre-workout breakfast</a> of fruit, oatmeal, egg whites, and steak. </p><p>Lunch and dinner are often more carbs in the form of quick-digesting rice or sweet potatoes and chicken or buffalo for protein, and often fish like salmon or cod to add some healthy fats. He's previously said he doesn't skimp on veggies either, making sure to eat greens rich in micronutrients for overall health. </p><h2><strong>He weighs his food to track calories and nutrients</strong></h2><p>Johnson shared on <a href="https://www.instagram.com/tv/CMYJk8EFKZv/?igshid=1s6sez6i0dk13">Instagram</a> that he rigorously weighed his food to make sure his meals are on point for filming, </p><p>But to <a href="https://www.insider.com/how-to-eat-like-the-rock-black-adam-diet-2021-4">build muscle like The Rock</a>, average person doesn't need to measure every morsel, registered dietitian <a href="http://georgiefear.com/">Georgie Fear</a> previously told Insider. </p><p>The technique may be helpful for bodybuilders or movie stars, but strict tracking is time-consuming and mentally exhausting, according to Fear. </p><p>"It's rarely called for. It's a pain in the butt and he's doing it for a temporary period of time," she said. </p><h2><strong>His cheat meals are legendary</strong></h2><p>After a hard week of training and strict dieting, The Rock unwinds with massive treat days, chowing down on burgers, pizzas, or mountains of sushi, per his <a href="https://www.instagram.com/p/CMbKBMYFOzg/?utm_source=ig_embed&amp;ig_rid=b87cf0ba-23fd-4fe0-af4f-7e7391925902">Instagram</a>. </p><p>Allowing <a href="https://www.insider.com/how-to-follow-80-20-diet-fitness-expert-denise-austin-2021-4">flexibility in your diet</a> is a dietitian-approved strategy to stick with a healthy eating plan long-term, fitness experts like Denise Austin have told Insider. </p><h2><strong>He does cardio before eating to stay lean</strong></h2><p>Super-defined muscle involve keeping a low body fat percentage overall, which The Rock reportedly does by working out on an empty stomach, known as "<a href="https://www.insider.com/dwayne-the-rock-johnson-does-fasted-cardio-every-day-2022-1">fasted cardio.</a>"</p><p>The strategy aims to burn more fat by requiring the body to expend energy with exercises like running or brisk walking without fuel.</p><p>While trainers and <a href="https://www.insider.com/nfl-davante-adams-starts-day-with-fasted-cardio-2022-1">athletes swear by fasted cardio</a> for results, research is mixed. A <a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-aerobic-exercise-performed-in-fasted-v-fed-state-on-fat-and-carbohydrate-metabolism-in-adults-a-systematic-review-and-metaanalysis/0EA2328A0FF91703C95FD39A38716811">2016 study</a> found fasted cardio does burn more fat, but <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/">other evidence</a> suggests it doesn't affect overall body fat percentage. </p><h2><strong>His workouts involve high-intensity supersets to max out muscle</strong></h2><p>Johnson trains to build muscle with a traditional body part split targeting different muscle groups like back, shoulders, and chest, and uses a technique known as supersets for best results, <a href="https://www.menshealth.com/uk/building-muscle/a35777258/dwayne-the-rock-johnsons-black-adam-workout-and-diet/">Men's Health</a> reported. </p><p><a href="https://www.insider.com/squats-ways-to-build-strength-and-muscle-no-weights-required-2021-12">Supersets</a> involve moving from one exercise to the next without rest in between, which can save time in a workout when you're putting in a lot of reps and help create the muscle tension needed for growth. </p><h2><strong>Leg day is his toughest workout</strong></h2><p>To balance out his massive physique, The Rock dedicates an entire day to working his lower body, which he said on <a href="https://www.instagram.com/p/CMIOYqKltGA/?utm_source=ig_embed&amp;ig_rid=66e53b49-88c2-44c5-8ea5-489324f16e85">Instagram</a> is the hardest of all his sessions. </p><p>A typical <a href="https://www.insider.com/the-rock-dwayne-johnson-leg-muscle-building-workout-strength-coach-2022-2">leg day for The Rock</a> involves heavy weights and compound movements like squats that target multiple muscles in the lower body at once, according to Instagram. </p><p dir="ltr"><em><strong>Correction: October 24, 2022 </strong></em><em>— An earlier version of this story misstated "Black Adam" as a Marvel movie. It is a DC movie.</em></p>

How The Rock got jacked for 'Black Adam,' from fasted cardio to legendary leg days and epic cheat meals

<ul class="summary-list"><li><keyword id="25683" type="PERSON" weightage="60" keywordseo="Venus-Williams">Venus Williams</keyword> told Insider that going <keyword id="6400741" type="UNKNOWN" weightage="60" keywordseo="Vegan">vegan</keyword> transformed her <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword>, performance, and skin.</li><li>Her sister, Serena, was the one who told her to try the <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword>. Years later, athletes turn to Venus for <keyword id="7958501" type="UNKNOWN" weightage="60" keywordseo="plant-based">plant-based</keyword> diet advice.</li><li>Being plant-based doesn't mean completely cutting out treats like French fries, Williams said.</li></ul><p>Venus Williams has been eating a plant-based diet for a decade, and she told Insider it's transformed her <keyword id="6355013" type="UNKNOWN" weightage="60" keywordseo="Tennis">tennis</keyword> performance, skin, and overall health.</p><p>After being diagnosed with the autoimmune disease Sjögren's Syndrome, which causes joint pain and fatigue, in 2011, Williams' future in tennis looked shaky. Transitioning to a vegan diet, however, was a game-changer.</p><p>Not only does a plant-based lifestyle allow Williams to manage her condition without medicine, she said, but it's improved the appearance of her skin, and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5454980/">research</a> supports this.</p><p>"Plant-based definitely changed my life, it made my skin amazing," Williams told Insider, and she's not the only person to have experienced the <a href="https://www.insider.com/vegan-diet-skin-benefits-2018-7">complexion-boosting benefits</a> of cutting out dairy and increasing fruit and veg consumption.</p><p>The diet has been so effective, Williams threw herself into the lifestyle, launching her own vegan company and invested in others. Now, Williams says, other athletes turn to her for advice on how to cut out meat without dampening their athletic performance.</p><h2><keyword id="45035" type="PERSON" weightage="60" keywordseo="Serena-Williams">Serena Williams</keyword> suggested Venus go 'raw vegan'</h2><p>Williams' diagnosis was the initial motivation to switch up her diet, and it was sister Serena who suggested she go raw vegan - only eating raw, plant-based foods - which she did before transitioning to a more relaxed plant-based approach.</p><p>"Living with an autoimmune disease, things can get a little tricky and you can be on loads of medicine, and that's not something that I want to do," she said. "So to be able to control as much as I can - what's happening in my body, my inflammation levels - through what I eat is a godsend."</p><p>Williams, who has just qualified as a wildcard for the Madrid Open, said going plant-based not only changed her performance on the court, but made her skin "amazing" too. </p><p>She is now a vocal advocate of how a plant-based diet can fuel the active lifestyle of a professional <keyword id="17103" type="POSITION" weightage="60" keywordseo="Athlete">athlete</keyword>, having launched her own vegan protein brand, Happy Viking, in 2020.</p><p>"I need to refuel and provide protein to my muscles quickly after I work out for recovery and to maintain muscle," she said. "So Happy Viking was created to fuel your inner fighter, your inner Viking, while feeling happy and satisfied about what you put in your body."</p><p>Williams is pouring even more into veganism, investing in <a href="https://plantx.com/">PlantX</a>, a plant-based grocery store vying to be the one-stop-shop for all vegan needs in the US - or, as Williams put it: "the vegan Amazon."</p><h2>Being vegan doesn't mean cutting out treats: 'I've never met a French fry that wasn't vegan'</h2><p>Being a plant-based athlete can be hard when traveling round the world for tournaments, Williams said, so much so that other athletes ask her for tips.</p><p>Her advice? It's all about balance.</p><p>While a vegan diet <em>can </em>consist of largely whole foods, fruits, and vegetables, there's also lots of vegan "junk food," from Oreos to Doritos.</p><p>Eating large amounts of highly processed vegan food is unlikely to lead to the skin-boosting benefits Williams has experienced.</p><p>"If you go vegan and are primarily eating simple carbohydrates, I think that the benefits of going vegan decrease. Having pasta with sweetened tomato sauce all day without any other beneficial vegan ingredients won't help much," dermatologist Papri Sarkar <a href="https://www.insider.com/vegan-diet-skin-benefits-2018-7">previously told Insider</a>. </p><p>However, most health and fitness experts advocate a balanced diet of everything in moderation, as <a href="https://www.insider.com/how-to-stop-quitting-healthy-diet-stay-on-track-weight-loss-2021-4">cutting out all your favorite foods is unsustainable for most people</a>.</p><p>The "80/20 rule," <a href="https://www.insider.com/how-to-follow-80-20-diet-fitness-expert-denise-austin-2021-4">championed by Denise Austin among other health professionals</a>, involves eating nutritious foods 80% of the time, and enjoying less nutrient-dense items like junk food the remaining 20% of the time.</p><p>"I've never met a French fry that wasn't vegan," Williams said. "I'm definitely not a robot. You can reward yourself and have fun eating as well. There are so many more athletes doing it and sometimes they ask me how to do it. So, I tell them, 'Hey, sometimes you just have to have some pie.'"</p><div type="image" title="Venus Williams fries " height="2120" width="3000" msid="82205743" hostid="261"></div><p>Williams calls herself a "junk food junkie." Previously all about donuts, her current obsession is pie, specifically apple. She doesn't make her own though, because she'd eat it all the time, she said.</p><h2>Serena and Venus are as playful now as when they were children</h2><p>It took Williams' "very picky" mother a while to come round to plant-based meals - the tennis star only recently earned her mother's seal of approval on a plant-based mushroom soup - but Williams said her family have been hugely supportive of her diet, with Serena being <a href="https://www.essentiallysports.com/all-you-need-to-know-about-serena-williams-vegan-diet-wta-tennis-news/">mostly vegan</a> too.</p><p>The sisters are as close now as when they were kids, Williams said, and she thinks they'll always act like children with each other.</p><p>Very active on Instagram, Williams recently amused her 1.3 million followers with a reel proving the sisters still like to poke fun at each other.</p><p>Williams told Insider she'd invited Serena out for dinner at a restaurant, Serena declined, but the older sister went anyway with another friend.</p><p>"So I go, and then the next thing I know, she shows up and I was like, 'You're kidding,'" Williams said.</p><p>She got her revenge by giving Serena, who was dining with husband Alexis Ohanian, her bill, which prompted Serena to take her sister's drink.</p><p>"It was a true story," Williams said. "She loves to do things like that though. If you're reaching for a French fry, she'll grab that fry. She's literally a little sister."</p>

Venus Williams says switching to a vegan diet was a game-changer for her skin and health, but she still loves 'junk' food

<ul class="summary-list"><li>Irregular <keyword id="56707" type="PERSON" weightage="60" keywordseo="periods">periods</keyword> include a shorter or longer cycle than normal, missed periods, and heavier flows.</li><li>Common causes of irregular periods include stress, certain medications, birth control, and PCOS. </li><li>If there are irregularities in your cycle, go to a doctor as it could be an underlying condition. </li></ul><p>An estimated <a href="https://www.pennmedicine.org/updates/blogs/womens-health/2020/november/irregular-periods-why-is-my-period-late#:~:text=After%20puberty%2C%20many%20women%20have,their%20first%20period%20and%20menopause." target="_blank" rel="noopener">9% to 14%</a> of women will experience irregular periods at some point in their lifetime. In fact, about one-third of visits to the gynecologist are due to this problem. </p><p>Normally, your period should last between two to seven days and <a href="https://www.plannedparenthood.org/learn/health-and-wellness/menstruation/how-do-i-know-if-my-menstrual-cycle-normal" target="_blank" rel="noopener">occur</a> every 25 to 35  days. An irregular period is when the length or frequency of your periods is disrupted.</p><p>Signs you may have an irregular period <a href="https://www.plannedparenthood.org/learn/health-and-wellness/menstruation/how-do-i-know-if-my-menstrual-cycle-normal" target="_blank" rel="noopener">include</a>: </p><ul><li>A cycle shorter than 21 days (polymenorrhea)  or longer than 35 days (aka oligomenorrhea)</li><li><a href="https://www.mayoclinic.org/diseases-conditions/amenorrhea/symptoms-causes/syc-20369299" target="_blank" rel="noopener">Amenorrhea</a>, or when you miss one or more periods</li><li>Unpredictable periods</li><li>A lighter or heavier flow than normal</li><li>A period longer than seven days</li><li>Unusual PMS symptoms for you, such as increased anxiety or depression</li></ul><p><strong>Important: </strong>Go to a gynecologist if there has been a change in your cycle. For instance, if you are suddenly skipping several months or bleeding for three weeks straight, it could indicate something more serious such as a hormone imbalance or a thyroid condition. </p><p>While you should speak to a gynecologist about any unusual changes to your menstrual cycle, an irregular period isn't always a cause for alarm. In fact, frequent culprits for an irregular period include stress, birth control, or weight fluctuations. </p><p>Here are ten of the most common causes for an irregular period. </p><h2>1. Stress</h2><p>Your body will shut down your ability to ovulate and become pregnant when you're under heavy <a href="http://insider.com/how-to-relieve-stress" target="_blank" rel="noopener">stress</a>, says <a href="https://nyulangone.org/doctors/1053432310/taraneh-shirazian" target="_blank" rel="noopener">Taraneh Shirazian, MD</a>, a gynecologist at <a href="https://nyulangone.org/" target="_blank" rel="noopener">NYU Langone Health</a>.</p><p>That's because stress affects your <a href="https://medlineplus.gov/ency/article/002380.htm" target="_blank" rel="noopener">hypothalamus</a>. The <a href="https://health.clevelandclinic.org/can-stress-cause-you-to-skip-a-period/" target="_blank" rel="noopener">part of the brain</a> that helps control sleep, your emotional response to stress, and the release of hormones that induce your period.</p><p>Now, the more stress you're under - whether it's physical, like from an illness, or psychological like from anxiety - the greater your chances are that you'll experience irregular periods.</p><p>In fact, a small <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4413117/" target="_blank" rel="noopener">2015 study</a> of highly stressed college-aged participants found almost 86% had irregular menstrual cycles. </p><h2>2. Eating disorders</h2>Related Article Module: How to find the right eating disorder treatment plan for you<p>Eating disorders, such as <a href="http://insider.com/do-i-have-bulimia" target="_blank" rel="noopener">bulimia</a>, <a href="http://insider.com/do-i-have-anorexia" target="_blank" rel="noopener">anorexia</a>, or <a href="https://www.insider.com/do-i-have-binge-eating-disorder" target="_blank" rel="noopener">binge eating disorder</a> place your body under physical distress, thereby affecting your hypothalamus, says Shirazian. This can disrupt the release of hormones during your menstrual cycle and cause infrequent or no periods, says <a href="https://my.clevelandclinic.org/staff/23264-erin-higgins" target="_blank" rel="noopener">Erin Higgins, MD</a>, a gynecologist at <a href="https://my.clevelandclinic.org/" target="_blank" rel="noopener">Cleveland Clinic</a>. </p><p>A <a href="https://www.researchgate.net/publication/259447141_Binge_eating_and_menstrual_dysfunction" target="_blank" rel="noopener">large 2014 study</a> on binge eating and menstrual dysfunction found women who reported lifelong binge eating were more likely to have amenorrhea, or an absence of menstruation, than women without binge eating disorder. </p><h2>3. Birth control</h2><p>Depending on the type of hormones in your birth control, you may experience either more or less bleeding, says <a href="https://uthealthaustin.org/directory/denise-johnson" target="_blank" rel="noopener">Denise Johnson, MD</a>, an obstetrician-gynecologist at the <keyword id="31036" type="PERSON" weightage="60" keywordseo="womens-health">Women's Health</keyword> Institute at <a href="https://uthealthaustin.org/" target="_blank" rel="noopener">UT Health Austin</a>. For example: </p><ul><li><a href="https://medlineplus.gov/ency/article/007460.htm#:~:text=Birth%20control%20pills%20(BCPs)%20contain,hormones%2C%20or%20have%20progestin%20only." target="_blank" rel="noopener"><strong>Pills</strong></a><strong> with estrogen and progestin</strong> may cause spotting between cycles or irregular bleeding during the initial few months. </li><li><strong>Progestin-only methods, </strong>like the <a href="https://www.contraceptionchoices.org/contraceptive-method/mini-pill" target="_blank" rel="noopener">mini pill</a>, <a href="http://insider.com/birth-control-shot" target="_blank" rel="noopener">injections</a>, or implants, <a href="https://www.contraceptionchoices.org/contraceptive-method/mini-pill" target="_blank" rel="noopener">will thin the lining</a> of your uterus, leading to less bleeding or a complete absence of your period. It <a href="https://www.fpawomenshealth.com/blog/topic-tuesday-on-the-mini-pill-and-am-spotting-between-periods#:~:text=Bleeding%20between%20periods%2C%20or%20%E2%80%9Cbreakthrough,typically%20sustains%20your%20uterine%20lining." target="_blank" rel="noopener">may also</a> cause spotting.</li><li><strong>Copper IUD</strong> may initially cause heavier periods or spotting between periods. </li><li><a href="https://www.insider.com/iud-side-effects" target="_blank" rel="noopener"><strong>Hormonal (progesterone) IUD</strong></a> may cause spotting between periods for the first three to six months, followed by a lighter or absent period. </li></ul><h2>4. Endometriosis </h2>Related Article Module: What endometriosis feels like: First-person accounts from people who live with and manage the condition<p>Endometriosis, which affects <a href="https://www.womenshealth.gov/a-z-topics/endometriosis" target="_blank" rel="noopener">11%</a> of American women, is <a href="https://www.uclahealth.org/obgyn/endometriosis" target="_blank" rel="noopener">a disorder</a> that causes excess tissue to grow outside of your uterus.  </p><p>Therefore, when it comes time for your period, there's more tissue for your body to shed, which often <a href="https://nwhn.org/endometriosis-affect-menstrual-cycle/" target="_blank" rel="noopener">causes</a> longer, and heavier periods that come more frequently (less than 28 days between periods). You may also experience <a href="https://www.uclahealth.org/obgyn/endometriosis" target="_blank" rel="noopener">spotting</a> between periods.</p><p>Endometriosis is also typically accompanied by sharp, stabbing, or aching pain, especially in the lower abdomen, pelvis, and lower back.</p><h2>5. Uncontrolled diabetes</h2><p>Diabetes affects around <a href="https://www.diabetes.org/resources/statistics/statistics-about-diabetes#:~:text=Overall%20numbers,of%20the%20population%2C%20had%20diabetes.&amp;text=Undiagnosed%3A%20Of%20the%2034.2%20million,and%207.3%20million%20were%20undiagnosed.sed." target="_blank" rel="noopener">10.5</a>% of Americans. When the condition is <a href="http://www.berkshirehealthsystems.org/uncontrolled-diabetes" target="_blank" rel="noopener">uncontrolled</a>, meaning your blood sugar levels are too high, you can experience irregular and abnormal ovulation which results in hormonal disruption and irregular periods.  </p><h2>6. Pelvic Inflammatory Disease</h2><p>Pelvic inflammatory disease, or PID, is <a href="https://www.mayoclinic.org/diseases-conditions/pelvic-inflammatory-disease/symptoms-causes/syc-20352594" target="_blank" rel="noopener">an infection</a> in the female reproductive organs, such as the uterus, fallopian tubes, and ovaries. It affects around <a href="https://www.womenshealth.gov/a-z-topics/pelvic-inflammatory-disease#:~:text=PID%20affects%20about%205%25%20of%20women%20in%20the%20United%20States.&amp;text=Your%20risk%20for%20PID%20is%20higher%20if%20you%3A&amp;text=Have%20had%20an%20STI,Have%20had%20PID%20before20before" target="_blank" rel="noopener">5%</a> of women in the United States. </p><p>The inflamed tissue can cause infrequent bleeding and pain in the lower abdomen or pelvis, says Johnson.</p><p>Other <a href="https://www.mayoclinic.org/diseases-conditions/pelvic-inflammatory-disease/symptoms-causes/syc-20352594" target="_blank" rel="noopener">side effects of PID</a> include abnormal discharge, fever, and <a href="http://insider.com/why-is-sex-painful" target="_blank" rel="noopener">pain during intercourse</a> and urination. See a gynecologist if you experience any of these symptoms. </p><h2>7. Uterine polyps or fibroids</h2><p>Uterine polyps and <a href="https://www.mayoclinic.org/diseases-conditions/uterine-fibroids/symptoms-causes/syc-20354288" target="_blank" rel="noopener">fibroids</a> are <a href="https://www.mayoclinic.org/diseases-conditions/uterine-polyps/symptoms-causes/syc-20378709" target="_blank" rel="noopener">growths</a> on the inner wall of the uterus. </p><p>Polyps, which afflict <a href="https://clinicaltrials.gov/ct2/show/NCT01203176" target="_blank" rel="noopener">24%</a> of women in their lifetimes, can range from a few millimeters in size to several centimeters and can cause spotting, says Johnson.</p><p><strong>Note: </strong>Polyps are <a href="https://www.mayoclinic.org/diseases-conditions/uterine-polyps/diagnosis-treatment/drc-20378713" target="_blank" rel="noopener">normally benign</a>, and if they're small they may resolve on their own. However, larger growths can be cancerous or lead to cancer, in which case your doctor will likely remove the polyps. Cancer in polyps is not common in premenopausal people.</p><p>Meanwhile, fibroids, which about <a href="https://www.womenshealth.gov/a-z-topics/uterine-fibroids" target="_blank" rel="noopener">20% to 80%</a> of women will develop during their reproductive years, can cause heavy or unusually long menstrual cycles. They can grow to more than 8 inches. But, unlike polyps, fibroids are less likely to lead to cancer.</p><h2>8. Polycystic Ovarian Syndrome (PCOS)</h2><p>PCOS is <a href="https://www.mayoclinic.org/diseases-conditions/pcos/symptoms-causes/syc-20353439" target="_blank" rel="noopener">a hormonal disorder</a> that affects around <a href="https://www.pennmedicine.org/updates/blogs/fertility-blog/2020/march/five-myths-about-pcos#:~:text=It%20is%20estimated%20that%20between,among%20women%20of%20reproductive%20age." target="_blank" rel="noopener">5% to 10%</a> of women in the US and causes higher than average levels of the hormone androgen. This <a href="https://www.womenshealth.gov/a-z-topics/polycystic-ovary-syndrome" target="_blank" rel="noopener">can prevent</a> ovulation resulting in missed or irregular periods. </p><p>Other symptoms of PCOS <a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/polycystic-ovary-syndrome-pcos" target="_blank" rel="noopener">include</a>:</p><ul><li>Male-pattern baldness</li><li>Weight gain</li><li>Infertility </li><li>Excess body hair </li></ul><h2>9. Certain medications</h2><p>Some medications <a href="https://www.uofmhealth.org/health-library/tv7209" target="_blank" rel="noopener">may cause</a> increased bleeding or frequency of bleeding during your menstrual cycle. These <a href="https://www.uofmhealth.org/health-library/tv7209" target="_blank" rel="noopener">include</a>: </p><ul><li>Hormone therapy</li><li>Chemotherapy</li><li>Blood thinners, such as Aspirin</li><li>Ibuprofen and other NSAIDS</li><li>Thyroid medications</li><li>Certain antidepressants or antipsychotics</li></ul><h2>10 Uterine or cervical cancer</h2><p>Uterine or cervical cancer will typically cause more frequent menstrual bleeding or spotting, says Johnson. The irregular bleeding could be coming from a lesion in the cervix (cervical cancer) or from an overgrowth of cells within the uterus (uterine cancer). But if you are experiencing irregular bleeding, it is most likely coming from some other benign issue and not cancer, says Johnson. </p><p><strong>Note: </strong>Uterine cancer is more common in perimenopausal/postmenopausal women. Vaccination and appropriate screening with a <a href="https://insider.com/what-is-a-pap-smear" target="_blank" rel="noopener">Pap smear</a> is the best prevention for cervical cancer. </p><p><a href="https://www.cancer.org/cancer/cervical-cancer/causes-risks-prevention/risk-factors.html" target="_blank" rel="noopener">Risk factors</a> for cervical cancer include: </p><ul><li>HPV infections </li><li>Becoming sexually active at a young age and/or have multiple sexual partners </li><li>Having a sexual partner who has had multiple sexual partners</li><li>Smoking</li><li>Problems with the immune system</li><li>Long-term use of oral contraceptives </li><li>Multiple pregnancies </li><li>A history of chlamydia </li></ul><h2>Can you get pregnant with irregular periods? </h2><p>While irregular periods don't always indicate an infertility issue, they can make becoming pregnant more difficult as you're not ovulating regularly, says Johnson.  </p><p>If you are trying to get pregnant with an irregular period, it's important to track your <a href="https://americanpregnancy.org/getting-pregnant/track-ovulation-irregular-periods-9946/" target="_blank" rel="noopener">ovulation</a> by: </p><ul><li>Charting your cycle </li><li>Tracking your basal body temperature, which will spike around ovulation </li><li>Checking <a href="https://americanpregnancy.org/getting-pregnant/cervical-mucus-4558/" target="_blank" rel="noopener">cervical mucus</a>, which will be more plentiful, stretchy, and clear as you near ovulation </li></ul><p><strong>Note: </strong>You can also use ovulation predictor kits and fertility monitors. An <a href="https://americanpregnancy.org/getting-pregnant/track-ovulation-irregular-periods-9946/" target="_blank" rel="noopener">ovulation predictor kit</a> will alert you when there's an increase of the luteinizing hormone in your urine, which means you are ovulating. </p><h2>Insider's takeaway </h2><p>Menstrual cycles are different for everyone. While the average period typically lasts two to seven days and occurs every 25 to 30 days, people may also experience irregularities. These normally show up as shorter or longer cycles, missed periods, or overall unpredictability. </p><p>Common causes for irregular periods include taking birth control, stress, and disorders such as uncontrolled diabetes or PCOS. If you notice any unusual changes in your menstrual cycle, it's a good idea to consult your gynecologist or another medical professional to better understand what's going on.</p><a data-type="6001e63b8638540a1b11ad24">What endometriosis feels like: First-person accounts from people who live with and manage the condition</a><a data-type="608863110c267544792bf9a3">9 reasons why you may be spotting, from stress to PCOS</a><a data-type="5fe100cd628b9a59a878d06d">11 reasons why your period may be early, including stress and birth control</a><a data-type="5f76385e0afbe72e3b49f6c2">9 reasons why your period may be late, including stress, changes to sleep schedule, and more</a>

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<p><div class="KonaFilter image-container display-table full"><div><div class="image on-image"></div><p></p></div></div>It's not everyday that scientists observe a brand new particle, but today is one of those rare breakthroughs in history.</p>
<p>A team of physicists at Princeton University and the University of Texas at Austin <a href="http://www.eurekalert.org/emb_releases/2014-10/pu-pso092914.php">announced on October 2</a> that they have observed a new particle that has eluded detection for nearly 80 years! It only took scientists 48 years to detect the Higgs boson.</p>
<p>Meet the Majorana fermion. This new particle was first predicted by Italian physicist Ettore Majorana in 1937, and is unique because it is the only particle in existence that can adopt both matter and antimatter characteristics simultaneously without annihilating itself in the process.</p>
<p>In fact, the Majorana fermion is surprisingly stable but also extremely elusive.</p>
<p>Normally when particles of matter come into contact with their antimatter counterparts, the result is an intense explosion of energy. Some think that these antimatter annihilations would be a good way to <a href="http://www.nasa.gov/exploration/home/antimatter_spaceship.html">power rockets and spacecraft.</a> So, a particle that can take on matter and antimatter properties simultaneously would, one might think, be incredibly unstable. But that's not the case with Majoranas.</p>
<p><div class="KonaFilter image-container display-table full"><div><div class="image on-image"></div><p></p></div></div>The conflicting qualities in Majorana fermions work in such a way that the particle rarely interacts with its environment. While this makes it difficult to detect it also means that this new particle could be the next major advance in the pursuit of quantum computing.</p>
<p>Quantum computers will transmit data through quantum bits, called qbits. Conventional computers use bits in the form of ones and zeros to send information back and forth. But qbits will take on a quantum state that allows them to be both a one and zero simultaneously. The problem is that it's difficult for scientists to find a particle that can act as a qbit without readily interacting with nearby material, which would destroy the quantum system. But the Majorana fermion could be the solution.</p>
<p>In order to finally observe these elusive particles, the team had to use a very large microscope - a two-story tall microscope to be exact - that is located at Princeton's Jadwin Hall.</p>
<p>"If you want to find this particle within a material you have to use such a microscope, which allows you to see where it actually is," Ali Yazdani, the team leader and a professor of physics at Princeton, said in a <a href="http://www.eurekalert.org/emb_releases/2014-10/pu-pso092914.php">press release</a>.</p>
<p>Yazdani and his team were interested in observing Majorana fermions within a material instead of in a particle accelerator, like how a Higgs was found, for an important reason.</p>
<p>"This is more exciting and can actually be practically beneficial," Yazdani said in the press release, "because it allows scientists to manipulate exotic particles for potential applications, such as quantum computing."</p>
<p><div class="KonaFilter image-container display-table full"><div><div class="image on-image"></div><p></p></div></div>The material that the team used was an ultra pure crystal of lead. The crystal contained ridges that the scientists filled with iron atoms forming an iron wire within the lead. Under freezing conditions, -457 degrees Fahrenheit, the Majorana fermions begin to form at both ends of the wires, and Yazdani and the team were able to snap a picture of this in action, which is shown above.</p>
<p>Yazdani and the team new exactly where to look for Majorana fermions because many years of theoretical calculations had indicated that if these particles existed, then they would show up at opposite ends of a material. The paper describing their results was published October 2 in the journal <a href="http://www.sciencemag.org/lookup/doi/10.1126/science.1259327">Science</a>.</p>

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