Most couples think they know each other well, but real intimacy is a lot more than just being able to name your partner’s favorite food or TV shows.

As a psychologist, I’ve found that people in the happiest, most successful relationships see in their partner what others can’t or would normally overlook.

If you can answer these five questions below about your partner, your relationship is built on a highly coveted level of understanding and connection. (And if you don’t know the answers? It’s the perfect excuse to start asking.)

We all have those moments that stick with us for life — something a high school teacher said in passing, a compliment from a stranger or a minor rejection that still stings years later.

These events might seem insignificant in the grand scheme of things, but they can radically alter the way we see ourselves, and they rarely come up in casual conversation.

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If you know about one of these small core memories in your partner’s life, it means you’ve had the kind of deep conversations that reveal the invisible threads of their personhood.

When life gets hectic, everyone has their own way of mentally checking out. Some fantasize about quitting their job and moving to a remote island. Others scroll real estate listings for cities they’ll never move to, or envision alternate versions of their life.

This is so much more than just a quirky habit; it’s a window into how your partner copes with stress. If you know the answer, it means you understand their inner workings, and that’s a rare kind of closeness.

We all have social scenarios that make us feel uneasy. Maybe your partner dreads small talk at parties, or they hate ordering at a restaurant in a group setting.

Knowing what makes your partner uncomfortable means you can be a source of support in situations where they might otherwise just grin and bear it. This is a sign that you’re truly attuned to their subtle mood changes — something that the untrained eye wouldn’t notice.

Whether we like it or not, we inherit certain habits from our upbringing — some good, some bad. For example, maybe your partner has a hard time accepting compliments because they never got any growing up.

If you know what habit your partner struggles with, it means you’ve had the vulnerable conversations about the family dynamics that shaped them into who they are today. These are the kinds of details most people don’t get the chance to learn, or simply don’t care to.

Everyone has accomplishments that they’re secretly proud of, but refrain from announcing to the world.

Maybe your partner once helped a stranger in a way that changed their life, or they pushed through a health, family or finance-related struggle that no one knows about. 

If you know about any of their unsung victories, it means your partner feels safe enough to share their most humble, meaningful moments with you. That kind of trust is invaluable in a relationship.

Mark Travers, PhD, is a psychologist who specializes in relationships. He holds degrees from Cornell University and the University of Colorado Boulder. He is the lead psychologist at Awake Therapy, a telehealth company that provides online psychotherapy, counseling and coaching. He is also the curator of the popular mental health and wellness website, Therapytips.org.

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As a physical therapist and fitness trainer, my clients are always asking me what they can do to keep their bodies young and healthy.

As we age, we naturally lose strength, range of motion and flexibility, which can cause stiffness, discomfort and an increased risk of injury. So mobility is crucial for long-term pain relief and overall longevity.

So if you ask any fitness expert what stretch is the best for longevity, they’ll tell you about the “World’s Greatest Stretch.” This full body movement can improve mobility, work a variety of muscle groups and keep your body in excellent condition as you age.

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1. Start in a high plank position. Keep your hands directly beneath your shoulders, and your body in a straight line from head to heels.
2. Step your right foot forward. Place it outside your right hand, forming a deep lunge. Make sure your front knee stays aligned over your ankle.
3. Reach your right arm upward. Rotate your torso to the right, extending your arm toward the ceiling. Follow your hand with your eyes to enhance spinal mobility.
4. Return your hand to the ground. Bring your right arm back down and place it on the inside of your front foot.
5. Straighten your front leg. Shift your weight back slightly to stretch your hamstring. Hold for 10 seconds, then return to the lunge.
6. Switch sides. Step your right foot back to the plank position and repeat on the left side.

Not only does this stretch feel amazing, but it is also science-backed. According to studies, dynamic stretching is more effective than static stretching at increasing flexibility and getting your muscles ready for exercise.

For the best results, aim to perform this stretch for five to 10 repetitions on each side, holding each position for a few seconds. Try to reach a little bit deeper into the lunge as you rotate to improve your mobility over time.

As you do this stretch on a daily basis, you’ll start to notice:

• Improved hip flexibility: Tight hips are a common issue that can lead to increased tension in the lower back.
• Strengthened stabilizing muscles: By holding the stretch position, you’re actually performing a core exercise by stabilizing at your hips and trunk.
• Boosted circulation: Dynamic movements stimulate blood flow to the muscles, which helps with recovery and reduces inflammation.
• Enhanced joint health: Moving joints through their full range of motion promotes synovial fluid production, which lubricates and protects cartilage.

Keep in mind that, while this stretch is excellent for most people, it’s not for everyone. If you have a physical condition or health concerns, consult with your doctor first.

Andy Fata-Chan is a physical therapist and the founder of Moment Physical Therapy and Performance, which specializes in helping patients with chronic debilitating pain get back to high performance. His experience ranges from youth athletes to Olympic and professional-level athletes.

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Jaymes O’Pheron isn’t just used to the cold — he thrives in it.

O’Pheron, 34, lived in Washington, Tennessee, Texas and Ireland before moving to Fargo, North Dakota with his wife, Carla, in 2021.

North Dakota ranked high on their list for its affordable cost of living, fast-growing cities and friendly policies for small businesses. O’Pheron is a serial entrepreneur and burnout coach for other business owners, and Carla works for a precious metals dealer.

Despite the city’s dark and frigid winters — recent temperatures have hovered between minus 25 degrees and into the single digits — “we weren’t scared of the cold,” O’Pheron tells CNBC Make It. Carla previously taught middle school in Alaska not far from the Arctic Circle, he adds.

Since moving to North Dakota, he says he’s taken to two Nordic-inspired mentalities: “friluftsliv” (a Scandinavian concept of living outdoors) and “sisu” (the Finnish art of finding inner strength).

Here are three things O’Pheron says anyone can adopt to get through, and maybe even embrace, bitter winter weather.

O’Pheron says shifting your mindset to take ownership of your response to weather can “transform” your experience of winter and encourage you to get outside more.

“If you’re just letting yourself be controlled by the weather, you’re going to have a miserable time,” he says.

He advises leaning into winter weather to “appreciate it, find beauty in each moment” and “find joy as well as community and connection” to process harsh temperatures with intention. For O’Pheron, that means braving the cold to get out of the house and enjoy Fargo’s “thriving arts community” including going to the symphony, ballet and opera.

Another way to think about it: “There’s no such thing as inappropriate weather, only inappropriate clothing.”

O’Pheron has been a fan of ice plunges, or the practice of submerging yourself in freezing water for a period of time, for years and sees it as “practicing how to enjoy a blizzard.”

“You’re regaining that sense of autonomy and ownership of” exposure to the cold, which he feels build his resilience and changes his physical and mental response to it.

Research on the benefits of cold plunges are mixed, but early studies have indicated some upsides. In 2020, research from the University of Portsmouth in the U.K. found that open-water swimming in cold temperatures improved participants’ mood. And a 2018 case study from a collection of British universities also found ice baths could be used to treat depression and anxiety.

As O’Pheron sees it, cold plunges help train his body to warm up better and “exercises your body’s internal heater, so you actually don’t feel as cold in the winter.”

Another facet of “sisu” is balancing physical and mental endurance with self-compassion. To that end, O’Pheron balances cold plunges with time in heated saunas. Doing so trains his body “to relate to the cold positively” and build his mood and “spiritual resilience,” he says.

Finally, O’Pheron says the biggest way to change your winter mindset is to prioritize social interactions.

Doing so keeps his winter blues at bay. “You don’t have to go out into a massive crowd in order to around people — be with people you care about and who fill your bucket, whether that’s going and joining a chess club or an eating club or going to silent reading parties or the movies.”

Even when “you can’t get the sun, go hug someone,” he adds. “It kind of puts the sun in your heart.”

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While the brain makes up only 2% of your body weight, it is responsible for over 20% of energy expenditure each day.

I’ve spent 15 years studying the brain, and five years as a medical director of a residential memory care facility. I am always reminding people to eat things that feed the brain, not harm it. You want to give your brain the nutrients it needs to heal, repair tissues, fight toxins and create neurotransmitters so that it can stay young, sharp and energized for as long as possible.

That means nutrient-dense, lower-carb foods. Nutrients to provide the building blocks, and lower carbs to help stabilize your blood sugar and even out the roller coaster of spikes and drops that create so many cognition-impairing side effects, including lightheadedness, anxiety, fatigue, irritability and a decrease in focus.

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So if you do one thing to improve your diet to protect the brain, start raising your carb-consciousness and begin swapping out some of the carb-heavy foods you eat most often for lower-carb alternatives.

A healthy amount of carbs to shoot for is around 130 grams per day (about 25% of calories in a 2,000 calorie diet).

But not all carbs offer the same health benefits, so the quality of the carbs you eat is much more important than the number. Consider that eating a higher carb fruit like grapes or watermelon after a high-fat, high-protein snack like greek yogurt will reduce how quickly and how much your blood sugar will go up.

Eat high-fat, high-protein foods first in your meal and save the higher carb options until later. Aim to snack on low-carb options like cucumbers, bell peppers, cheese, coconut yogurt, pecans or walnuts.

Sweets on an empty stomach will raise your blood sugar high and fast, then it will drop. Generally that drop in blood sugar feels bad and makes us act hangry, and over time it leads to diabetes, insulin resistance and cognitive impairment. 

That could look like:

• One piece of avocado toast for breakfast instead of a whole bagel or cereal.
• Soup and salad instead of a sandwich and chips for lunch.
• Swapping your side dish of potatoes or rice for quinoa or cauliflower rice at dinner.
• Berries with a little whipped cream or a few squares of dark chocolate instead of ice cream for dessert.

Don’t get too hung up on counting every gram of carbohydrates you consume, because it can be stressful and overwhelming (which is the opposite of what we want!).

But many times my patients don’t realize how many carbs they’ve been eating. Becoming aware of how many carbohydrates you’re eating in a day will help you eat less of them — after all, you can’t change a habit you don’t know you have.

Just this one change would do a ton of good — including bringing down glucose and insulin levels (and therefore reducing inflammation), and upping consumption of the nutrients that support brain health (protein, vitamins and minerals from vegetables and fats).

Dr. Heather Sandison is a naturopathic doctor specializing in neurocognitive medicine and the founder of Solcere Health Clinic, a brain optimization clinic, and Marama, the first residential memory care facility to have the goal of returning cognitively declined residents to independent living. Her latest book, “Reversing Alzheimer’s” is out now.

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Adapted excerpt from the book: ”REVERSING ALZHEIMER’S,” by Dr. Heather Sandison. Copyright © 2024 by Dr. Heather Sandison. Reprinted courtesy of Harper Books, an imprint of HarperCollins Publishers.

When you’re working hard to achieve your career goals, taking time off can feel like a secondary priority — even if you know you need the rest.

It may sound counterintuitive, but research shows scheduling time off from work can actually help improve your performance.

Experts say it’s important to “give yourself permission” to take time off when you need a break. Tasha Eurich, an organizational psychologist and author of the forthcoming book “Shatterproof: How to Thrive in a World of Constant Chaos,” says there is no need to force yourself to work beyond your limits.

Instead, Eurich recommends listening to your body so you can recognize the signs that you need to give yourself some time off.

“There are three clues that not only the stress is getting to us, but that our coping resources are getting exhausted,” she explains.

1. You have less energy than usual

If you notice that your energy is low at work, especially for days at a time, you likely need a break.

“Maybe you’re doing something that you typically enjoy, but you have less energy and you are less motivated,” Eurich says.

A clear sign that you’ve depleted the well of energy that keeps you going is when balancing your day-to-day tasks begins to feel exhausting.

2. Small issues feel like major ones

Take note of your behavior, especially if you find yourself getting “unusually worked up” about something minor, such as the copy machine jamming.

Not being able to emotionally regulate in tedious situations that you’ve handled well before can indicate you’re overwhelmed.

If you find yourself having disproportionate reactions to small stressors, you could probably use a pause to help get yourself back on track.

3. Your usual coping mechanisms aren’t working anymore

Everyone’s coping strategies are different. Some people find a mental reset by taking a bubble bath, while others write in a journal or hang out with friends. If the activities you typically do to unwind aren’t helping you de-stress, you might need to give yourself a longer break.

“When those things start to feel like one more thing you have to do, [rather] than giving you relief, that’s a really good clue that your resilience is running on empty,” Eurich says.

Without being able to rely on your healthy coping mechanisms, you can start to feel like life is weighing you down, she says.

Once you’ve decided to take time off, the next step is to make sure your break is restful.

While it may feel easy and relaxing to go into your PTO with no plan, you’ll be happier in the long run if you set up an itinerary you know you’ll enjoy.

“What the research on this shows is that if you are intentional about how you use that time, you’re more likely to actually come out of it with more resources and better well-being and better mental health,” Eurich says.

She recommends breaking down your time off using what she calls her “2-2-2 Tool.”

“Decide what you need in the next two minutes, two hours and two days to get that fighting spirit back,” she says.

• Two minutes: Try practices for immediate relief such as deep breathing exercises, getting some fresh air or acknowledging your feelings.
• Two hours: Find a small way to decompress through an activity you enjoy, such as hanging out with a friend. You can also stick to a simple, rewarding task like cleaning and organizing your home or cooking a meal you love.
• Two days: Take what Eurich calls a “structured pause.” Don’t respond to emails or try to problem-solve for 48 hours. Prioritize deep rest by getting extra sleep.

If you’re unable to take PTO, you can still use your free time to improve your well-being. Even if you only have 15 minutes, use the time for restorative practices like meditation or movement.

“Don’t waste it doing something that isn’t going to bring you joy,” Eurich says. “Say, ‘I claim these 15 minutes, and I’m going to do whatever I want that’s going to help me restore and meet my needs.’”

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