It might seem corny, but actress, dancer, and singer Julianne Hough told INSIDER that she doesn't have any health or fitness regrets — just knowledge.

"I think everything is a learning experience," she told INSIDER in an email while at the Propel Co Lab Fitness Festival in Los Angeles, coming this summer to NYC, Chicago, and Miami.

"And I've been lucky that I've been active my whole life," she added. "Today, fitness is as much about my mental and spiritual self as it is my physical being."

Here is her advice and some information she's learned over the years that may help you ditch fad diets and live a healthy life free of regrets.

Cleanses and other "trendy" health tips are "the worst."

Although Hough admitted it's been a while since she did a "super-trendy diet thing," she does remember one that she isn't fond of.

"That maple syrup, lemon, cayenne pepper cleanse that you made at home," she said, referencing the Master Cleanse. "It is the worst thing ever."

She added that when people start doing all these trendy cleanses they can mess up their body. INSIDER previously reported that cleanses and detoxes don't have any health benefits. In fact, people who lose weight by "detoxing" usually gain it all back.

Don't put pressure on yourself to stick with fad diets.

"I tried being vegan, but it didn't work for me," she said. "I think I was just eating the wrong kind of vegan because I felt bloated and just, overall, not good; but it works for some people."

That's the thing that is tricky about trends, Hough said, there isn't great info on how to do it healthily.

"It's just don't eat gluten or just eat vegan," she said. "There isn't anyone giving great facts about how to actually do it in a way that's healthy and right for your body."

So before trying something new do your research, talk with your doctor, and know that you aren't bound to on diet or way of eating for life. That said, the best diet to follow is one that you can stick to and maintain, INSIDER previously reported.

An all-or-nothing mindset can do more harm than good.

Deciding to step up your health and fitness game is great, but Hough notes that extremes aren't.

"I know it's cliché, but I live [sic] by the idea of everything in moderation," she said. "If I'm craving something, I'm not going to deprive myself of having it because then I'll give in and eat way too much of whatever it is later."

Considering your long-term goals is key to finding a nutrition and workout plan that is right for you — it doesn't have to be overly complicated with fad diets, cleanses, or extreme workouts.

"There is no way anyone can be on a diet all the time," Hough said. "Instead, be smart about your food choices, find activities you love to do, and if you want a bite of cake, don’t deprive yourself."

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The Insider Pick:

• If you’re a low handicap player looking for a great set of blade-style irons, the Mizuno Golf MP-5 irons deliver the shot-making and shaping you want from this style of iron, yet they also are more forgiving of off-center hits than is typical. Additionally, this eight-piece set includes a 3- and 4-iron, making it a good value.

Most golfers have heard the saying, “drive for show and putt for dough,” meaning big-hitting drives from the tee are impressive, but those who win tournaments make clutch putts.

However, that saying forgets one huge part of the game: Iron play. Hitting an accurate iron shot can make that putt much shorter and easier to make. And strong iron play can make up for some bad shots off the tee.

The design of the irons in your golf bag has undergone quite a few changes in the past couple of decades, delivering greater accuracy and distance for all skill levels. Irons can be expensive, so it’s important to buy the right set of irons to your shot making skills.

A set of irons will consist of several clubs, all featuring a similar look. However, each individual iron in the set delivers a different angle of the club face to the ball, which results in varying distances and trajectories. Irons will have shafts of different lengths, too.

An iron set should contain at least a 5-iron through a pitching wedge, and include six clubs. A 4-iron will appear in many seven-club sets, while others will substitute a sand wedge. If you want a 3-iron in your set, you may have to search a bit, as many iron sets made for average and high handicap players don’t offer long irons anymore because long irons are difficult to hit properly, according to Where’s My Caddie.

Here are our top picks for the best golf iron sets you can buy:

• Best irons overall: Mizuno MP-5 Irons Set
• Best irons for average to high handicap golfers: Callaway Big Bertha OS Irons Set
• Best irons for low handicap golfers: Titleist 718 AP2 Irons Set
• Best irons for extra distance: Cobra King Forged TEC Irons Set
• Best irons on a budget: Wilson Staff C200 Irons Set

Read on in the slides below to check out our top picks for the best golf irons.

SEE ALSO: The best putters for golfers

The best golf irons overall

Why you'll love them: If you have enough skill to play with blade style irons, the Mizuno Golf MP-5 irons are a good value and will give you just enough forgiveness for off-center strikes

Mizuno has long been one of the leading manufacturers of blade-style irons, which give experienced players the feel and control they need from their irons. And the Mizuno Golf MP-5 irons are the company’s best set of irons yet.

This complete set of irons features a 3-iron through pitching wedge to give you eight irons in total. It’s not quite as expensive as some other high-end sets of irons that made our guide, yet the set delivers the kind of performance that experienced players appreciate.

These Mizuno Golf MP-5 irons are not quite your traditional blade style of iron. They have a slightly wider back. The Hackers Paradise calls these irons a channel-back style, as they have a bit more mass than a blade style to help create stability for off-center strikes.

These irons also have a rounded edge that moves through the turf well without reducing club speed. Unlike many irons aimed at low handicap players, Mizuno has given the MP-5 a little bit of forgiveness for off-center ball strikes with the channel design, according to Today’s Golfer. However, you won’t have to sacrifice feel or shot-making ability in the process.

Golfalot says it’s important to remember these Mizuno clubs are aimed at low handicap players, as you’ll need some experience and skill to work the ball on approach shots. Still, all players will find these MP-5 irons, even the long irons, easier to hit than most blade style irons.

Those with a consistent swing will be able to take full advantage of the quality of these MP-5 irons, according to Independent Golf Reviews, but high handicap shooters will want to look elsewhere.

Pros: Set includes a 3- and 4-iron for a reasonably good value, clubs from a trusted manufacturer of irons, channel-back style of irons yields a bit more forgiveness than traditional blade style, allows experienced players to work the ball well

Cons: Probably not a great investment for high handicap players, who will struggle with the blade style

Buy the Mizuno Golf MP-5 Iron Set (8-Piece) on Amazon for $899.99

The best irons for average to high handicap golfers

Why you'll love them: A new design gives the Callaway Big Bertha OS irons improvements in distance and accuracy, even on off-center ball strikes to help golfers improve their scores.

Callaway has long received high marks for its ability to create high-quality golf clubs, especially irons. The company has put together an impressive collection of design improvements and upgraded technology in the Big Bertha OS irons.

These irons start with an Exo-Cage structure that reduces weight while creating stiffness in the club head. Through this design, Callaway is able to keep the weight of the iron low in the club face and deliver better speed to the golf ball.

Most high handicap players strike the ball lower on the club face than more advanced players, so these irons will deliver nice results to inexperienced players. All of these features will help average and high handicap golfers have more success in their shot making with the Big Bertha OS irons.

Average players should notice a significant difference in the long irons in the set, too. If you normally save your long irons for scooping your golf ball out of the pond, rather than making shots with them, you’ll actually be able to use these clubs for a shot on the course because of how forgiving they are.

The Big Bertha OS irons contain a larger-than-average sweet spot, which Golf Magazine says marks a great feature for high handicap players. Off-center ball strikes with these Callaway irons will stay on target better.

The design of these irons allows the ball speed to remain consistent across a larger section of the club face, providing the extra distance, according to My Golf Spy. This means when you strike the ball a little off-center, you’ll still receive a high level of ball speed.

Golfalot says the Big Bertha irons live up to claims that they’ll deliver extra distance over previous Callaway irons. For a golfer looking to cut his or her scores, having a little extra distance in the irons is helpful.

Golf Digest gives these Callaway Big Bertha OS Irons a perfect score in performance, innovation, and feel, saying these irons help with launch, distance, and direction.

However, Worldwide Golf Shops reviewer Tgt says it’s tough to gain consistency with these irons, as some ball strikes create a lot of vibration in the hands, leading to stingers.

Pros: Excellent design that allows for a precise weight distribution in the club face, should deliver more distance and accuracy for off-center ball strikes, long irons are more playable in this set

Cons: Extremely expensive for inexperienced players, may cause some vibration in the hands during ball striking

Buy the Callaway Big Bertha OS Iron Set (7-Piece, Men’s) on Worldwide Golf Shops for $1,139.99

Buy the Callaway Big Bertha OS Iron Set (7-Piece, Women’s) on Worldwide Golf Shops for $1,139.99

The best irons for low handicap golfers

Why you'll love them: The Titleist 718 AP2 irons are its best set of irons yet, especially for low handicap players.

The Titleist 718 AP2 iron set has been proven successful on the professional tour, and the same technologies and design features in these irons that appeal to pro golfers also make them an excellent choice for low handicap amateur players.

These Titleist irons are forgiving for any shots slightly struck off-center, which allows you to maintain a precise distance control. Titleist changes the center of gravity from club to club in the individual irons in this set, maintaining a lower center of gravity in the long irons to deliver consistent performance, which is a great feature for people who struggle to hit long irons.

As you move through the shorter 718 AP2 irons, Titleist moves the center of gravity higher on the club face, delivering a good feel for the shorter shots where low handicap players will want more control.

Titleist uses a steel face insert in its longer irons through the 6-iron. From the 7-iron through the pitching wedge, the club construction consists of a carbon-steel face and body. Along with the steel face insert in the long irons, Titleist has placed tungsten in the heel and toe of the 718 AP2 long irons, which The Golf Warehouse says keeps the club face on line and delivers a higher launch at impact.

Golf Digest says these variances in the materials used to construct these irons yield better distance in the longer irons and better accuracy and feel in the shorter irons. Golf Monthly writes that the Titleist 718 AP2 irons will give you a consistent ball speed, even with strikes that are a little off-center, which creates nearly the same distance on every shot.

Those upgrading from the previous version of these Titleist irons, the 716 AP2, will be able to make a smooth transition, according to National Club Golfer, as the 718 AP2 irons don’t give a significantly different look at address, even with the added design features.

Pros: Minimal but significant design upgrades from previous version, perfect design for low handicap players, long irons will deliver a consistent distance, forgiving club face design keeps off-center shots on line

Cons: Very expensive set of irons, not really designed for average or high handicap players

Buy the Titleist 718 AP2 Iron Set (8-Piece) on Worldwide Golf Shops for $1,299.99

The 2003 NBA Draft remains one of the most legendary drafts in NBA history.

Though it may lack the depth of the classic 1996 Kobe Bryant draft, it was among the most top-heavy we've ever seen: LeBron James went first, and the top five picks were rounded out by Carmelo Anthony, Chris Bosh, and Dwyane Wade.

Of course, like all drafts, it also produced some famous busts, role players, and players who went into other fields after their playing days were over.

See what happened to the top 29 picks of the draft below:

Tony Manfred contributed to this report.

LeBron James was picked No. 1 overall by the Cleveland Cavaliers.

In his 15th season, LeBron is still regarded as the best player in the NBA and one of the best players of all time, with four MVPs and three titles.

Darko Milicic was picked No. 2 overall by the Detroit Pistons.

When you're trying to teach dozens of students the finer points of history and science, sometimes it's just easier to provide a simpler narrative.

But as James Loewen chronicles in his classic book "Lies My Teacher Told Me: Everything Your American History Textbook Got Wrong," teaching simplistic narratives of history doesn't do anyone any good.

The same issue exists in other subjects as well. No, Isaac Newton didn't "discover" gravity when an apple fell on his head. And yes, Pluto is still a planet — it's just a special kind of planet.

Like many myths, these stories often have a kernel of truth to them — it just isn't what you learned.

Here are 22 things you may have learned in school that have since been proven wrong:

MYTH: Chameleons change colors to camouflage themselves.

In pop culture, chameleons are thought of as spiky lizards that change their skin to fit any color or pattern in their surroundings. This belief makes them metaphors for things like disguisable military technology and talented actors.

But while their color-changing abilities are prodigious, they mostly use it to maintain a certain body temperature and as a way to communicate with other chameleons, not to hide from predators. 

In any case, cuttlefish are much better at changing colors to fit their surroundings.

MYTH: Christopher Columbus discovered America.

The belief that Christopher Columbus discovered America is apparently widespread. In a 2005 survey from the University of Michigan, 85% of Americans believed that Columbus discovered the continent while only 2% of respondents were able to correctly answer that Columbus couldn't have possibly discovered America because Native Americans already lived here.

In any case, the first European to land in America is widely accepted by historians to be the Viking explorer Leif Erikson, who sailed from Greenland to Newfoundland in Canada in around 1,000 A.C. 

Columbus is historically significant because, in his 1492 voyage to the Americas, he brought diseases that killed a massive portion of the Native American population — some suggest as much as 90%— and paved the way for European imperialism in the Western Hemisphere.

MYTH: You can only taste certain things on certain parts of your tongue.

According to the tongue map myth, different parts of your tongue are for different sorts of tastes. The back of your tongue detects bitter tastes, the front takes in sweet tastes, and so on.

This is wrong. Taste receptors are all over your tongue, and they all pick up all kinds of tastes.

It's true that some taste buds are more receptive to certain kinds of tastes than others, but the difference is slight, according to the University of Florida Center for Smell and Taste, and the locations of those taste buds aren't in accordance with the "tongue map."

• Your workdesk and workspace can actually increase your productivity.
• By increasing natural lighting, incorporating blue desk accents, and making sure you're moving around regularly, your office space can help you get more done at work.
• Interior designers recommend a few ways to create a beautiful, productive environment.  

There are podcasts, morning routines, hobbies, and even procrastination techniques that can make you more productive.

But there's one thing that might be missing from your arsenal of time management hacks: optimizing your work desk and workspace for ultimate productivity. 

Office designers from Michigan, Colorado, and New York shared their tips for making your office space attuned to a productive workday. 

SEE ALSO: 12 awesome offices reveal what work will look like in the future

DON'T MISS: Here’s how much you need to exercise if you sit all day

SEE ALSO: A look at the work desks of 7 successful people

Bring in some plants

Plants are an easy way to beautify your desk and improve your workplace air quality.

But research shows that employees in workspaces with plants are also 15% more productive.

Choose a plant that can thrive on however much sunlight your desk gets, Christine Everett, senior designer at New York-based interior design firm MKDA, told Business Insider.

Succulents are low-maintenance and widely-available, but they require lots of sun, she said.

Better low-light options include the snake plant, pothos, and peace lily. 

And if you don't have a green thumb, here's how to stop killing indoor plants.

If you work in a windowless office, take a walk outside

Workers in windowless environments reported significantly lower well-being compared to those in a sunny office, according to a 2014 study from Northwestern University and the University of Illinois at Urbana-Champaign.

Try to get a few hours in the sun everyday. 

"Exposure to daylight is critical in order to maintain your body's circadian rhythm, which manages your cognition, serotonin production, and digestion," Everett told Business Insider. "We literally feel more awake and happy with exposure to daylight."

Replace super-long cables that are getting in your way or clip them to the side

You probably have cords for your computer, keyboard, mouse, phone, headphones, cell phone charger, and maybe even more.

Ensuring that those cords don't get in the way is important for your workflow, Judy Goldman, CEO and owner of Design Studio Interior Solutions, a Boulder-based design firm, told Business Insider.

Make sure your cords are the right length, she suggested, and wrap up or replace the ones that are too long. 

You could also try cord holders, cord clips, binder clips, and Velcro straps to group the necessities together, or you could tie up others with cable organizers. If you have even more cords, you can label them so you know what all the cables are. 

• McDonald's menu items have evolved greatly over the years since the franchise was first created.
• After customers clamored for it for years, McDonald's finally introduced an all-day breakfast menu in 2015.
• Happy Meals, first sold in 1979, were inspired by the toys that would come in kids' cereal boxes. 

For roughly three-quarters of a century, McDonald’s has been serving burgers and beverages that taste the same in Alaska as they do in Alabama, but the menu has definitely changed over the years. (Hello, $1 $2 $3 Dollar Menu!) Here’s a taste.

1940: Barbecue

Did you know the first McDonald’s menu was barbecue-themed? Yup! The very first McDonald’s restaurant was opened by Dick and Mac McDonald as a car-hop on Fourteenth and E in San Bernardino, California. It offered a barbecue-style menu, and you can see an actual copy of that menu here!

1948: Hamburgers & cheeseburgers

In 1948, in response to what caught on with customers, the McDonald brothers revamped their restaurant as a walk-up hamburger stand. There were only four food items on the menu (plus milk, coffee, and sodas):

• Hamburger
• Cheeseburger
• Potato chips
• Pie

The hamburgers sold for 15 cents, or about half as much as at a sit-down restaurant. (Speaking of burgers, you don’t want to miss our 10 best burger recipes!)

1949: Fries & milkshakes

Just one year later, the McDonald brothers introduced french fries and the restaurant’s signature Triple Thick Milkshakes. (Here’s why McDonald’s fries are so good.)

• It's safe to say that "Avengers: Infinity War" is not lacking in characters with great facial hair. 
• From Falcon to Captain America, just about everyone joined Iron Man on the facial hair bandwagon.
• Here are all of the "Infinity War" beards and mustaches, ranked from worst to best.

A funny thing happened between "Avengers: Age of Ultron" and "Avengers: Infinity War:" Everyone grew a beard. Or, at the very least, a mustache. An hour into "Infinity War," I could no longer look past the obvious: There are good guys and bad guys and Infinity Stones, but this is really a movie about facial hair. Captain America has a beard now; Falcon grew out his sideburns. There’s no reason for everyone to have invested in beard oil or a mustache brush — was there a deleted scene where Iron Man sent out an official alert? — but it’s a welcome distraction from the real plot’s doom and gloom. So I’m proud to present this look at "Infinity War’s" facial hair, ranked from worst to best. Here’s who’s working it, and who needs to add a rider to their contract for more time with the set barber.

Star-Lord

The "Guardians" aesthetic is very '80s and usually deploys its throwbacks with finesse. But Peter Quill’s razor-sharp, quasi-lightning-bolt sideburns don’t impress me much. Something about this feels cartoonish, not hot — paste-on hair you could buy from a Queens Party City. Would it be so bad if Peter Quill was the only clean-shaven Avenger? Get us a clean-shaven Star-Lord, pronto!

Thor

Blessed be the wig that ended up on "Ragnarok's" cutting-room floor. (Full disclosure: I know that wig, and he’s a nice dude — bougie salt spray and all.) Thor’s "Infinity War" facial hair frames his face well, and he’s by far the hottest of the Avengers squad, but the Asgardian isn’t serving a look we haven’t seen and swooned over before. We know Thor can pull off a close cut and tamed beard. He’s not necessarily resting on his laurels — why mess with a good thing? — but attention must be paid to the Avengers taking more risks.

T'Challa

I’ve been black for 23 years (also known as my whole life) and T'Challa is the only black man I’ve ever known to walk in his widow’s peak truth. (Was this a revolution I ever expected to be televised? No!) Like Thor, T'Challa is pulling his same look from his previous standalone Marvel movie ("Black Panther"), with that jawline-framing shadow. However, because T'Challa’s hairline broke so many barriers in "Black Panther," I feel comfortable bumping him up slightly higher than our Asgardian friend.

The Insider Picks team writes about stuff we think you'll like. Business Insider has affiliate partnerships so we may get a share of the revenue from your purchase.

Ideally, you'd be able to empty the coffers for dad on Father’s Day. If money was of no object, you could rent out an amusement park or buy him a little quaint island he could retire on. But, if you’re working with a budget, you can still get and give him roughly the same feeling any of these thoughtful gifts under $50.

To help you with your shopping, we've put together 40 gifts that fit the bill. Even if you just grab a comfortable throw blanket he can keep and head over for a movie and popcorn, dad might just love the gesture most.

Below are 40 gifts under $50 your dad will love for Father's Day:

An Omaha Steaks gift box

Whether dad likes grilling steaks or just loves eating them, a sampler of delicious meat is likely to be one of his favorite gifts to date. 

Omaha Steak Entertainment Sampler, $49.99

A Hydro Flask water bottle

Perfect for everything from camping to everyday use, this Hydro Flask water bottle is the real deal. It's our pick for the best water bottle you can buy, and during Outdoor Gear Lab's testing, ice resisted melting for nearly a full 24 hours, and water was ice cold for more than a full day.

Hydro Flask 32oz. Wide Mouth, $39.95

A Harry's shaving kit

If your dad could stand to take more time for himself, setting him up with nice tools for a quick but indulgent routine is a great gift. Especially with the option to engrave (and especially if dad is still using disposables), Harry's Winston Shave Set is a thoughtful and practical gift you can feel good giving.

Harry's Winston Shave Set, $25 (+15 to engrave)

There's no shortage of bucket list destinations in the US, and summer is a great time to get out and explore some of them.

Whether that means a beach retreat or a hiking trip, the options for warm-weather travel are endless.

Bing sent us exclusive data on the most-searched-for US destinations during the months of June, July, August, and September in 2017. We then used this data to compile a list of hot American summer travel spots.

Keep scrolling to see the places you should be booking now.

Savannah, Georgia

Savannah evokes a strong sense of southern charm. There's not a sidewalk in the city that isn't shaded by trees dripping in Spanish moss, and its many squares are a great place to sit on a bench and people watch.

Wander the historic district on foot, or take a carriage ride, and be sure to stop at places like the Cathedral of St John the Baptist and the Owens-Thomas House. Forsyth Park and Winslow Plantation are two other must-sees in the area.

San Diego, California

A SoCal must-see, San Diego has the tendency to seem more like a paradise than a city. Boasting an ideal climate all year round, the city has gorgeous summer temperatures that typically hover in the 70s. It's the perfect weather to hit the beach or explore spots like Balboa Park and the famous San Diego Zoo, which has been voted the number one zoo in the world.

Boston, Massachusetts

A great destination for history buffs, Boston's cobblestone streets and picturesque brick landmarks like the Faneuil Hall and the Old State House look like they're straight out of the 19th century. Spend some time wandering around the lovely Boston Common, and be sure to head to Fenway Park to catch a Red Sox game. 

• Friday marks the second anniversary of the first major Hyperloop test, conducted by Virgin Hyperloop One in the desert north of Las Vegas in 2016. 
• The test involved a sled traveling down a track at a top speed of 116 mph in an effort to demonstrate the propulsion system that would later carry the company's full-scale prototypes of Hyperloop pods.
• Virgin Hyperloop One holds the current Hyperloop test speed record of 240 mph.
• The company has said it is working to have three Hyperloop systems running by 2021.

Friday marks the second anniversary of the first major Hyperloop test, conducted by Virgin Hyperloop One in the desert north of Las Vegas.

The test involved a sled traveling down a track at a top speed of 116 mph in an effort to demonstrate the propulsion system that would later carry full-scale prototypes of the pods Virgin Hyperloop One will use when it introduces commercial Hyperloop systems. The company has said it is working to have three Hyperloop systems running by 2021.

Hyperloop is a high-speed transit system first proposed by Elon Musk in a 2013 white paper. The system would send passengers in pressurized electric pods through vacuum-sealed tubes at over 600 mph.

Virgin Hyperloop One holds the current Hyperloop test speed record of 240 mph, which the company set in December. In April, Elon Musk has said he will attempt to break the record with a Tesla and SpaceX-branded Hyperloop pod traveling at half the speed of sound "soon."

While Musk is using his Boring Company to dig underground tunnels that could be used for Hyperloop systems, Virgin Hyperloop One is a leading contender to complete the first commercial Hyperloop system. Virgin Hyperloop One is also working on a Hyperloop system businesses can use to ship goods.

Here's a look at Virgin Hyperloop One's history and its plans for the future.

SEE ALSO: Here's how Hyperloop One's massive, high-speed transport system could work

Virgin Hyperloop One was founded in 2014 as Hyperloop Technologies, Inc.

Richard Branson's Virgin Group announced an investment in the company in October, at which point the company changed its name to Virgin Hyperloop One.

The company's early ideas for Hyperloop routes have largely been focused in Asia, including India, Saudi Arabia, and the United Arab Emirates.

• Working out in the heat can help tame your appetite, so start running outside more or try hot yoga.
• Reduce your added sugar intake by eliminating sodas, coffees, and energy drinks from your diet.
• Sleeping in a cooler room can have great effects on your metabolism. 

Sunny days, al fresco lunches, vacations, lobster rolls. There’s a long list of things to look forward to when summer officially starts in a few weeks. But if you’re one of the many people dreading swimsuit season, don’t order that juice cleanse just yet. Curbing your sweet tooth, sleeping in cooler temps and powering your workouts with HIIT are just some of the small — but effective — changes you can make to see big differences on the scale. For more ways on the best ways to lose weight for summer, check out our list of The 55 Best Ways to Boost Your Metabolism, so you’re really ready once summer rolls around! 

Revamp your breakfast routine

Reaching for sugary cereal every morning is packing on pounds with empty calories. Though tasty, most boxed cereals are filled with refined carbs and other processed ingredients that elevate your blood sugar levels and keep you coming back for more. Instead, prep overnight oats and enjoy them in the morning. Unlike sugary cereals, oatmeal is packed with fiber and protein to keep you fuller longer. Layer oats, berries, chia seeds, nuts and Greek yogurt, and you’ve got yourself a high-protein breakfast that’ll keep hunger at bay.

And if oats aren’t your jam, eggs are a great breakfast choice because they’re excellent sources of protein, heart-healthy omega-3 fatty acids, and choline, a nutrient with powerful fat-burning properties. In one study from the "International Journal of Obesity," people who ate eggs instead of bagels for breakfast had a lower response to ghrelin (the "hunger hormone") and were less hungry three hours later. They also consumed fewer calories over the course of the next day.

Sleep in a cooler room

As you already know, sleeping at least seven to nine hours each night is key to maintaining a healthy weight and regulating your metabolism. But it turns out that sleeping in cooler temperatures can help you lose weight, too. Research has shown that snoozing in a colder room can help stimulate the growth of metabolism-revving brown fat. In fact, participants in a study in the journal "Diabetes" spent a month sleeping in a bedroom with varying temperatures and found that those who slept in 66℉ rooms had nearly doubled their brown fat compared to those who slept in warmer rooms.

Power up with HIIT

If you’re looking to build muscle and cinch your waistline, high-intensity interval training (HIIT) is the ultimate fat-burning workout. When you alternate between short periods of intense exercise and recovery as you do in HIIT, it revs up your metabolism so you burn calories hours after the workout. Dr. Alex Tauberg, DC, CSCS, EMR, tells us in "50 Ways to Shrink Your Belly,""HIIT should usually be done on a 2:1 interval, meaning you do an exercise at max effort for one minute and then rest for 30 seconds and repeat." To ensure you’re getting the most of your HIIT workouts, incorporate ab exercises into your routine. "By performing core workouts using a HIIT plan, you can burn calories and build muscle at the same time," Dr. Tauberg explains. "This can be a great way to flatten that stomach when you don’t have too much time to work out."

While our planet boasts incredible biodiversity, 99.9% of species that have ever existed on Earth are now extinct.

Of the remaining 8.7 million plant and animal species, 23,000 are considered to be threatened with extinction according to the International Union for Conservation of Nature (IUCN), due primarily to loss of habitat and loss of genetic variation — the latter of which allows animals to adapt to environmental changes. 

To find the most imperiled creatures ranging from amphibians to avians, INSIDER consulted data from the IUCN Red List and the United States Fish and Wildlife Service.

Keep reading to learn about 26 of the most endangered species in the US.

Although extinct in the wild by 1980, the red wolf was reintroduced to North Carolina seven years later by the US Fish and Wildlife Service.

Prior to going extinct in the wild in 1980, red wolves — identified by the reddish fur behind their ears and along their necks and legs — were native to North Carolina, Tennessee, and Texas. In 1987, the United States Fish and Wildlife Service reintroduced the species to eastern North Carolina in an area spanning the Albermarle and Pamilico Sounds. 

In adulthood, red wolves weigh an average of 45 to 80 pounds and stand 26 inches at the shoulder. 

There are 41 Oahu tree snail species, and all are listed as federally endangered by the US Fish and Wildlife Service.

Oahu tree snails — any of 41 species belonging to the genus Achatinella — were once so common on the eponymous island that they factored into Hawaiian folklore and songs. Now, only 11 species can be found in the Aloha State, where the creatures live at elevations of more than 1,300 feet in mountainous dry to wet forests and shrublands.

The snails — which measure three quarters of an inch and feature varying shell patterns, colors, and shapes — graze on the fungus that coats the surface of native plant leaves. Hermaphroditic in adulthood, they have a long lifespan.

Once prized by collectors, their biggest threat is now habitat destruction and predation by rats and carnivorous snail species. 

The Kemp's ridley turtle is one of the most endangered sea turtle species in the world.

Found mainly along the Gulf of Mexico, some Kemp's ridley turtles swim to the east coast of the United States, including the shore of South Carolina.

Due to the over-harvesting of its eggs, the Kemp's ridley is one of the world's most endangered sea turtle species. It's also the smallest species — adults have a shell length of just two feet. Despite their small stature, these turtles can still weigh up to 100 pounds. 

Chances are you'll find yourself seeking refuge from the summer sun in a well-air conditioned movie theater at least once this summer. And with more than 70 movies across all genres scheduled for release in the next few months, you have options — perhaps even too many options.

To help ensure you don't waste your time and money on Hollywood's more lackluster offerings this summer, INSIDER rounded up a list of movies you can safely skip.

"How to Talk to Girls at Parties"

Release date: May 25

What it's about: Set in suburban London in 1977, the film follows a shy teenager (Alex Sharp) and his friends as they meet a group of very attractive teens from another planet. Loosely adapted from author Neil Gaiman's 2006 short story of the same name.

Why you can skip it: If an unfocused script and dialogue that's been compared to a "stray series of limp noodles" doesn't immediately scare you away, then perhaps the notion the film that "is nowhere near as weird, funny, or edgy as it thinks it is" will convince you to save your money.

Watch the trailer here.

“Mary Shelley”

Release date: May 25

What it's about: Elle Fanning stars as "Frankenstein" author Mary Shelley (née Wollstonecraft Goodwin) in a biopic that mostly focuses on her volatile relationship with poet Percy Bysshe Shelley (Douglas Booth).

Why you can skip it: Scathing reviews called the film "utterly lifeless,""like a humorless episode of 'Gossip Girl,'" and a "dismal book report that the author herself would have declared fusty."

Watch the trailer here.

"Action Point"

Release date: June 1

What it's about: The existence of a second-rate, dangerous amusement park is threatened when a corporate mega-park opens nearby. The park's "crackpot" owner (Johnny Knoxville) must rally his zany crew of misfits to save the theme park and his relationship with his daughter.

Why you can skip it: This is basically "Adventureland" if it was filled with "Jackass"-style stunts. If shady theme parks are your thing, but you aren't keen on watching people intentionally hurt themselves (Knoxville suffered multiple concussions, whiplash, a broken hand and shattered part of his eye socket while filming) just watch the documentary on the actual New Jersey theme park that serves as inspiration for the film.

Watch the trailer here.

As writing by hand fades out of style, autocorrect capabilities on phones, tablets, and computers take the guesswork out of spelling words correctly.

How well can you fare without it, relying purely on your mastery of the English language?

Keep reading to test your knowledge of these 30 simple words that are often misspelled.

"Embarrass" or "embarass"?

Answer: "Embarrass"

"Wierd" or "weird"?

Answer: "Wierd"

"Bizzare" or "bizarre"?

Answer: bizarre 

A volcanic eruption in Hawaii has destroyed more than 36 structures and forced thousands of people to evacuate.

But things could get worse, according to the United States Geological Survey. There's potential for Hawaii's Kilauea volcano to propel gigantic boulders into the sky, spew noxious gases like sulfur dioxide, and cause acid rain to fall over Hawaii's Big Island if its eruption intensifies.

USGS geologists are closely monitoring the volcano. Forceful eruptions occur when magma (or underground lava) sinks to the water table. When the water and magma mix, it creates steam, which builds pressure below the Earth. All that pressure can blow, flinging massive boulders, ash, and lava into the air. 

While eruptions are difficult to predict, the lava lake on top of Kilauea's main summit is quickly sinking — a clear warning sign that a big eruption may be coming, according to the USGS. 

Kilauea has been continuously erupting for years, but the action got significantly more disastrous in recent weeks. New fissures and flowing lava have caused severe damage in residential communities located near the crater. The lava first flowed into residential neighborhoods last week, but geologists have been sounding the alarm that the eruption may get worse. 

Here's what the area looks like.

SEE ALSO: A volcano eruption in Hawaii has caused lava to pour into a residential neighborhood — here's what it looks like on the ground

Geologists have been closely monitoring the crater on Kilauea's summit in the hope of predicting when more intense outbursts will occur.

When the level of the lava in the crater plummets, as geologists are seeing on Kilauea, that can be a sign that explosions of ash and steam could follow.

The level of the lava lake in Kilauea's summit crater has fallen over 220 meters in recent days, indicating an explosion is likely. 

Residential neighborhoods near Kilauea's crater have been hit particularly hard.

The volcanic activity causes rifts, or fissures, to open in the ground around the crater, causing lava to spew out into residential neighborhoods. 

Summer's arrival feels long overdue. But now that temperatures are climbing, it's officially acceptable to enter swimsuit territory. 

To help you prepare for the next few months of poolside hangs and basking in the sun, INSIDER consulted Pinterest for the top bathing suit trends of 2018. If you're in the market for new swimwear, you may want to consider Pinterest's data on the hottest swimsuit styles from plunging silhouettes to pattern-heavy designs.

Check out seven swimsuit styles trending for summer 2018.

Take the plunge for some serious drama.

Like a bikini, a one-piece with a low, scooped back reveals some skin. Though mildly daring, it's also perfectly chic. Enhance the look by securing your hair in a high bun or ponytail so as not to detract from the gorgeous open back. Complete the look with a breezy maxi-skirt or denim, wearing the swimsuit like a bodysuit. 

Find out more about the Aerie Super Scoop Rings One Piece Swimsuit from American Eagle ($19.98) >

Opt for a high-waisted bikini.

It's no secret that high-waisted bikini bottoms have more fabric than their string bikini counterparts. But the extra few inches of fabric is much more than a modest, retro silhouette. The versatile shape offers designers the opportunity to pack in more details like edgy cut-outs and fun patterns. 

Find out more about the Out From Under Printed Flat High-Waisted Bikini Bottom from Urban Outfitters ($45) >

The off-the-shoulder trend has made its way from clothing to swimwear.

A shoulder-baring swimsuit may not be practical for water sports, but it's perfectly suitable for soaking up the sun, tan-line free. The playful style lends itself to one-piece swimsuits and bikinis alike. Just be sure to slide on an equally sassy pair of sunglasses.

Learn more about the Nightcap Riviera Off-The-Shoulder One-Piece Swimsuit from Anthropologie ($242) >

The Insider Picks team writes about stuff we think you'll like. Business Insider has affiliate partnerships so we get a share of the revenue from your purchase.

Your smartphone is probably the gadget you rely on the most often, and for good reason. It's small, versatile, and constantly connected to the internet. What's not to like? 

People who use the iPhone can also add access to the world's largest software marketplace, the App Store, to that list. But even so, the experience of using an iPhone can be improved with a few additional accessories. We've already gathered the most useful accessories by price, but this list is all about the weird stuff you can do with your phone.

There's a whole industry devoted to making add-ons for the computer in your pocket, and while a good chunk of them aren't exactly necessary for day-to-day life, they're often fun and creative enough to be worth it for the right niche of people.

No one device gets more of these weird little add-ons than the iPhone, so here are a few accessories that we enjoy, even if they aren't totally practical.

This article was original published on 6/13/2016 and has been updated.

DON'T MISS: 25 must-have iPhone accessories under $25

SEE ALSO: This service sent an expert to my home to fix my broken iPhone screen — for less than Apple's out-of-warranty prices

An attachable lens kit for better quality photos

Xenvo iPhone Camera Lens Kit Pro, $34.99, available at Amazon

Any iPhone photographer who wishes they could take better photos with their phone needs to check out Xenvo's lens kit. The included macro and wide-angle lens will help you take close up and landscape shots your iPhone's camera couldn't take on its own. 

The best part is that because it's a clip-on accessory, you won't have to worry about replacing it the next time you upgrade your phone.

A breathalyzer to make sure you're not driving drunk

BACtrack Mobile Smartphone Breathalyzer, $94.99, available at Amazon

The BACtrack Mobile Breathalyzer is exactly what you'd expect: a sensor for measuring how intoxicated you are that wirelessly delivers its results to an app on your iOS (or Android) device. 

Promising "police-grade" accuracy, the accessory connects to your phone over Bluetooth and keeps track of your results each time you use it. The app can even help you call an Uber if you've had too much.

An anemometer to check wind speeds

Yellow Jacket ABM-100 Anemometer, $32.50, available on Amazon

If you're weather-obsessed and absolutely need a quick way to check the current wind speed, you'll want Yellow Jacket's Anemometer.

You'll need to connect it via a headphone jack (so keep your adapter ready if you've got a very modern smartphone) but the wind meter will record the intensity and direction of the wind through an app. 

As the year flies by, the list of canceled TV shows is piles up.

Networks are starting to make announcements in May, including Fox which canceled comedies "The Mick,""Brooklyn Nine Nine," and "The Last Man on Earth."

Amazon kicked off the year with a slew of cancellations, announcing the end of three quirky comedies, including the Golden Globe nominee "I Love Dick" and the comedian Tig Notaro's semi-autobiographical show, "One Mississippi." It canceled Golden Globe nominee "Mozart in the Jungle" in April, after four seasons, and recently canceled "Transparent," which will end after the upcoming fifth season.

Also in April, Netflix canceled the 90s coming-of-age comedy, "Everything Sucks," which came to the streaming service in February. 

There are many more cancellations to come, especially since networks haven't announced the fate of all their fall shows.

We'll update this list as more are announced.

Here are all the shows that have been canceled this year, including those from networks and Netflix:

SEE ALSO: The worst TV show of every year since 2000, according to critics

"The Mayor"— ABC, one season

"Chance"— Hulu, two seasons

"Lady Dynamite"— Netflix, two seasons

• SpaceX, the rocket company founded by Elon Musk, launched a Bangladeshi communications satellite on Friday.
• But the main attraction was the final version of SpaceX's Falcon 9 rocket, called Block 5.
• Falcon 9 Block 5 may deliver up to 10% more thrust, a 10- to 100-fold improvement in reusability, and a 10-fold reduction in launch costs.
• SpaceX hopes to use the new rocket to launch NASA astronauts into space in less than a year.

SpaceX — the rocket company founded by Elon Musk — has launched Bangabandhu-1, which is Bangladesh's first geostationary communications satellite.

But spaceflight aficionados mostly gawked at the brand-new rocket carrying the payload: SpaceX's most powerful, most reusable, and possibly most affordable version of its Falcon 9 rocket to date, called Block 5 "full thrust."

Falcon 9 is the rocket SpaceX launches most often; in fact, Friday's launch marks the 56th successful mission for the workhorse rocket over eight years. The launches have ferried thousands of pounds of cargo to and from the International Space Station, put dozens of commercial satellites into orbit, launched classified military payloads, and raked in billions of dollars.

While SpaceX engineers have constantly tinkered with the rocket over the past decade, adding new features, increasing efficiency, and boosting power, Musk has said Falcon 9 Block 5 will be the "final version" before the company focuses on its bigger, badder rockets for colonizing Mars.

Over the past year or so, Musk and Gwynne Shotwell, SpaceX's president and chief operating officer, have described many of the core changes to the rocket.

Below is a summary of what to expect from the latest and last iteration of Falcon 9, based on our previous reporting, a list of changes compiled by Reddit's r/SpaceX community (which we first heard about from Eric Berger at Ars Technica), and othersources.

This story has been updated with new information. It was originally published at 6:45 p.m. ET on May 10, 2018.

SEE ALSO: SpaceX's list of competitors is growing — here are 9 futuristic rockets in the pipeline for the new space race

DON'T MISS: Elon Musk: 'We want a new space race — space races are exciting'

Falcon 9 Block 5 will be "almost 10%" more powerful than the previous version.

A key feature of any rocket is its force of launch, or thrust — especially for the biggest section of a rocket, called the first stage or booster.

In June 2010, SpaceX's first Falcon 9 rocket stood 180 feet tall, and the nine engines of its booster could produce a thrust of nearly 5,000 kilonewtons — roughly equivalent to 2.75 adult blue whales falling upward. About a decade and several upgrades later, a "full thrust" version of Falcon 9 emerged from SpaceX hangars. That rocket stands 230 feet tall and is capable of more than 7,500 kilonewtons of booster thrust.

Yet Block 5 may significantly best that number with its upgraded Merlin 1D rocket engines.

"The most important part of Block 5 will be operating the engines at their full thrust capability, which is about 7 or 8% — almost 10% — more than what they currently run at," Musk said after a Falcon 9 launch in March 2017.

Heavier payloads can be sent into space with greater booster landing success.

That increase in thrust may help improve an important metric: Payload mass.

The first Falcon 9 could send 23,000 lbs. into low-Earth orbit (roughly 250 miles above the planet). The new version may be capable of launching more than 50,000 lbs. — double the payload — if the booster uses up all its fuel and doesn't save any to rocket itself to a landing.

But landing the booster is key to Musk's goal of drastically lowering the cost of access to space, since each one makes up about 60-70% of a Falcon 9's total cost.

Block 5's greater thrust (among other improvements) will help the booster get larger payloads into space while reserving more fuel for controlled landings, thus improving the successful rate of recovering them — and quickly launching them again.

"This rocket is really designed to be ... the most reliable rocket ever built," Musk told reporters during a call on May 10, 2018. "Unequivocally the intent, and I think our most conservative customers would agree that is an accurate statement."

Each booster will re-launch 10-100 times instead of twice.

Until now, SpaceX has not launched a used Falcon 9 booster more than twice. The reason: the 16-story boosters careen back to Earth from the edge of space at speeds of thousands of miles per hour, which heats and wears down their parts. The booster has to be thoroughly inspected, and parts often need to get refurbished or replaced because of damage.

To make the boosters hold up better, Block 5 will use thermal-protection coating instead of paint. Engineers also added shielding to the tail-end of the rocket to better protect the heavy, expensive engines. And the booster's grid fins, which guide it to a landing like a skydiver's arms and legs, are made of titanium (which doesn't melt during reentry) instead of aluminum (which gets damaged). 

Musk said in March 2017 that each Block 5 booster will fly a minimum of 10 times without replacing major components, though possibly more with refurbishment.

"With moderate refurbishment that doesn't have a significant effect on the cost, it can be reflown at least 100 times," he said — though he's also claimed the new boosters "could be used almost indefinitely, so long as there is scheduled maintenance and careful inspections."

As some TV shows get the axe, others get picked up for more seasons.

Series including "Veep" and "Game of Thrones" are coming back for their final seasons, while "Grey's Anatomy" was picked up for its 15th. 

Here are your favorite shows that are returning to TV from summer 2018 to 2019. 

"NCIS" season 16 (CBS) returns fall 2018.

Mark Harmon has been the star since season one. 

"NCIS: Los Angeles" season 10 (CBS) returns fall 2018.

This was the first "NCIS" spin-off. 

"NCIS: New Orleans" season five (CBS) returns fall 2018.

It's the third series in the "NCIS" franchise.