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“The NEW Pancake Rule” by Melissa Urban

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August 13, 2024

Dear Melissa, can you explain the new Pancake Rule?

Melissa Urban

Dear Melissa,

You’ve said there were some updates to the Pancake Rule in The New Whole30. Can you break them down for me? —Love, Everyone on the Whole30 Subreddit

Dear Everyone,

As part of the research for The New Whole30, we reevaluated all of the Whole30 program rules, including the Pancake Rule. In fact, this rule was discussed perhaps more than any of the others. We even debated whether life-changing Whole30 success still requires this rule at all! (When we evaluate the program rules, we question all of our own assumptions, and nothing is off-limits.)

Before you get too excited… the Pancake Rule remains. In fact, based on the research, our community surveys, and our clinical experience, we unanimously agreed the Pancake Rule is still integral for your Whole30 success. (You can read more about our community surveys on page 32 in The New Whole30.)

Without the Pancake Rule, you could spend your entire Whole30 still eating potato chips, bread, cookies, pizza, pasta, cereal, and fast-food fries. In which case, do you think you’d still get the same dramatic, life-changing transformation of your health, habits, and relationship with food? (Be honest!) The answer is almost certainly no. In fact, in a 2023 survey of 1,100 Whole30 alumni, 89 percent said their Whole30 would not have been as successful without the Pancake Rule.

“In fact, in a 2023 survey of 1,100 Whole30 alumni, 89 percent said their Whole30 would not have been as successful without the Pancake Rule.”

So, the rule stays—but there were some components of it that frankly needed an update. As an example, prior to this update, you could blend frozen fruit into a smoothie on the Whole30… but not blend fruit into a square shape and freeze it in the form of a “popsicle.”

I know—it didn’t always seem logical, and we took some deserved criticism for it. However, in our defense, it’s really hard to come up with one set of rules that is easy to follow and maximally effective—and the Pancake Rule has always been the trickiest for us. The food landscape is always changing, and it feels like every few months, we have to revisit this rule based on an innovative new product on the market. (See: plantain chips, cauliflower gnocchi, cassava tortillas… the list goes on.)

Sometimes, we went overboard with the intention of making the rule clear and easy to follow. This was the case when we moved to “no store-bought chips” in 2017. Plantain chips were new, and we watched as Whole30ers stopped loading their plates with veggies and started eating deep-fried plantain chips by the bagful. The intention of this rule was to keep “foods with no brakes” (like potato and plantain chips) out of the elimination phase, but the way we worded it meant store-bought kale chips, apple chips, or coconut chips were also off-limits. That didn’t feel right.

Sometimes, foods we ruled out because we thought they would be “food with no brakes” didn’t shake out like that. Take grain-free granola, for instance. Nuts and seeds are quite satiating, and as it wasn’t sweetened, there is less impetus to eat a whole bag at once. (It’s great sprinkled into a smoothie, though, or over berries, or as a salad topper.)

In many cases, it turns out we needed to thread the needle a bit more carefully. We had to ensure the elimination phase was effectively crafted, while allowing other (totally suitable and nutrient-dense) items in. We also had to do this without giving you a list of exceptions as long as your arm. (I told you, it’s tricky!)

The NEW Pancake Rule

I’m happy to say, the new language you’ll find on our website and in The New Whole30 accomplishes just that, to the best of our ability given the current food landscape. And if some totally new food innovation comes out next week to challenge all of this (what else can cauliflower become?!?), we’ll be ready.

Below is a quick summary of the new language (with emphasis added).

During the 30-day elimination phase of the Whole30, the Pancake Rule asks you not to include:

All baked goods made from alternative flour (bread, tortillas, wraps, crackers, pizza or pie crust, biscuits, pancakes, crepes, waffles, muffins, cupcakes, cookies, and brownies)
Pasta or noodles made from alternative flour
Cereals made from alternative flour
Chips (including potato, sweet potato, tortilla, plantain, taro, or cassava chips)
French fries or tots

To summarize the differences:

Alternative flour: This language makes this rule more specific to flour-based products and allows products that are just protein and/or veggies. (For example, flour- or starch-free egg-white wraps, coconut wraps, or the egg-and-banana “pancake” are now compatible with the elimination phase.)
Chips: Previous language made it hard to know which chips were and were not compatible. This rule calls out specific potato and potato-like chips, but it leaves you free to enjoy other fruit and veggie chips, like apple, kale, and coconut.
Other changes: The Pancake Rule language previously didn’t allow for 100 percent (no added sugar) fruit pops or sorbets; grain-free granolas made from nuts and seeds; or whole dates used in smoothies or other beverages. Current language allows for these foods during elimination.

Happy day—a more accessible and logical Pancake Rule for this next era of Whole30! For a more detailed perspective on all things Pancake Rule, read pages 32-33 in The New Whole30.

XO, Melissa

Join the 2024 September Community Cohort.

—

Melissa UrbanCo-Founder / CEO

Melissa Urban is a 7x New York Times bestselling author (including the #1 bestselling The Whole30) who specializes in helping people establish healthy boundaries and successfully navigate habit change. She has been featured by the New York Times, People, the Wall Street Journal, Forbes, The Today Show, and Good Morning America, and is a prominent keynote speaker on boundaries, building community, health trends, and entrepreneurship. She lives in Salt Lake City, UT with her husband, son, and a poodle named Henry.

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12 Best Lightweight Foundations for the Perfect Sun-Kissed Summer Glow

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12 Best Lightweight Foundations for the Perfect Sun-Kissed Summer Glow

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It is finally time to ditch the heavy-duty foundation bottles and opt for the lightweight wonders that summer demands. As the sun graces us with its warm presence and the humidity levels begin to skyrocket, it’s the perfect opportunity to let your skin breathe while still looking flawless. Ahead, we’re unveiling the top picks for lightweight foundations that will keep you glowing through those sizzling-hot summer days.

From dewy finishes to matte marvels, these foundations offer the perfect blend of coverage and comfort. Whether you’re lounging poolside or at the beach, these formulas have you covered—quite literally! So grab your sunscreen and your shades, and let’s chat about the best lightweight foundations that will have you looking like a sun-kissed summer goddess in no time.

1. Best Lightweight Anti-Aging Foundation for Summer:

YENSA Super Serum Foundation

This serum foundation is supercharged with skin-loving peptides and an age-defying complex of vitamins C and E, ferulic acid, and bakuchiol oil. This potent combo works together to help brighten, firm, and prevent fine lines and wrinkles. Plus, the full coverage and flawless finish that it gives doesn’t hurt!

2. Best Face Oil Foundation for Summer:

KOSAS Tinted Face Oil Foundation

KOSAS Tinted Face Oil Foundation is your go-to for a flawless finish with skincare goodness. Packed with six botanical oils, this weightless foundation moisturizes, evens tone, and gives you a natural velvety glow. In a consumer study, 100% of people agreed it blurs imperfections and helps even skin tone, and one IPSY reviewer raved about the flawless coverage: “Nice coverage and a little bit of product goes a long way.”

3. Best Antioxidant-Packed Foundation for Summer:

YENSA BEAUTY Skin on Skin BC Foundation

Get ready to meet your new favorite foundation that offers full coverage without sacrificing that radiant, skin-like finish. “Wonderful foundation. I love it! It stays on and has great coverage. My skin looks natural,” says an Ipster. YENSA BEAUTY’s Skin on Skin BC Foundation is infused with their exclusive 8 SuperBlacks Essence, which gives your skin a boost of antioxidants while you wear it.

4. Best Buildable Foundation Balm for Summer:

KVD BEAUTY Good Apple Skin Perfecting Foundation Balm

Natural finish? Check. Lasts all day? Check. Covers everything from blemishes to tattoos? Check! This formula is the superhero of full-coverage foundations. Whether you have balanced, dry, or even oily skin (yes, it’s for you too!), this foundation will have you looking flawless with nourishing apple extract and sodium hyaluronate. “AMAZING! Super nice coverage but not too heavy. The word balm had me scared it would be oily and greasy, but it is not. A little does go a long way,” explains one IPSY reviewer. Plus, it’s flashback-free and non-comedogenic, so that you can say hello to smooth, healthy-looking skin.

5. Best Lightweight Foundation for Melanin-Rich Skin:

AMI COLĒ Skin Enhancing Tint

Courtesy of AMI COLĒ

This satin-finish fluid smooths and adds a soft glow, giving your skin the spotlight it deserves. With a blur effect that doesn’t mask your skin, a breathable formula that feels weightless, and nourishing ingredients like baobab seed extract and hibiscus extract, you’ll radiate confidence in no time.

6. Best Lightweight Blurring Skin Tint for Summer:

FENTY BEAUTY Eaze Drop Blurring Skin Tint

Courtesy of FENTY BEAUTY

Ready to blur the lines between makeup and skincare? Rihanna’s got you covered with this skin tint. This light-to-medium-coverage foundation is your ticket to instantly blurred skin in just a few easy drops. Its hydrating QuickBlur Complex is perfect for achieving that no-makeup makeup look or effortlessly put-together vibes. Plus, with 25 adaptable shades, there’s a match for every skin tone. Get ready for smooth, flawless skin that’s humidity-, sweat-, and transfer-resistant.

7. Best Lightweight Matte Foundation for Summer:

GUCCI Éternité de Beauté 24H Wear Breathable Foundation Luminous Matte Finish

Courtesy of GUCCI

This 24-hour gem is the perfect means to flawless longwear coverage with just one drop. With its lightweight formula, you’ll experience a radiant matte finish that enhances your natural glow. Infused with hydrating hyaluronic acid and soothing black rose oil, it keeps your skin feeling fresh and comfortable all day long. Plus, bamboo powder controls shine for that perfect glowing complexion.

8. Best Hydrating Foundation for Summer:

SUMMER FRIDAYS Sheer Skin Tint with Hyaluronic Acid + Squalane

Courtesy of SUMMER FRIDAYS

Want a fresh-faced, no-makeup look? You’re going to love this skin tint. This lightweight product adds a touch of sheer color while hydrating your skin with hyaluronic acid and squalane. Glide on this weightless formula for a natural finish that’s sheer perfection—and finally say goodbye to redness and uneven skin tone!

9. Best Lightweight Foundation for an Airbrushed Finish:

ARMANI BEAUTY Luminous Silk Perfect Glow Foundation

Courtesy of ARMANI BEAUTY

We haven’t met a person who isn’t obsessed with this foundation. This iconic pick blurs imperfections, delivering up to 24 hours of wear and hydration with medium coverage and a radiant finish. With its Micro-fil technology, color pigments lay flat for seamless blending, leaving you with a lit-from-within glow that improves skin’s natural radiance over time.

10. Lightweight Foundation Stick for Summer:

WESTMAN ATELIER Vital Skin Foundation Stick

Courtesy of WESTMAN ATELIER

Who knew enhancing your skin and letting your beauty shine through could be so easy? This easy-to-use, luxurious cream foundation and concealer stick contains antioxidants and calming actives to combat redness, even out complexion, and boost moisture. Just a few swipes of this buildable gem will give you a radiant, natural finish.

11. Best Skincare-Based Foundation for Summer:

ILIA Super Serum Skin Tint Foundation

Courtesy of ILIA

Meet your skin’s new best friend: the ILIA Super Serum Skin Tint Foundation. This award-winning clean skin tint delivers light coverage, potent skincare, and mineral SPF—all with a dewy finish that brings your skin to life. Plus, it’s clinically proven to improve dryness, blemishes, wrinkles, and uneven tone over time, making it the perfect blend of makeup and skincare.

12. Best Undetectable Lightweight Foundation for Summer:

GLOSSIER Perfecting Skin Tint

Courtesy of GLOSSIER

We love a formula that lets your inner glow shine through. This undetectable wash of color evens out your skin’s appearance without hiding your freckles or being cakey. We love how this ultra-thin, breathable formula, brings out the best of your skin with its smooth, dewy finish. It’s the perfect choice for a fresh-faced look, and is even infused with diamond powder for a brightening effect and glycerin to effortlessly lock in moisture and banish dry skin.

Want more makeup tips and product recs? Take our Beauty Quiz now to get started with your own IPSY beauty subscription. Already an IPSY member? Refer your friends to earn points, which you can use toward products. Either way, don’t forget to check us out on Instagram and TikTok @IPSY.

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ABOUT THE AUTHOR

Chelsea Hall

Chelsea is an NYC-based fashion and beauty writer with over 7 years experience. She has held roles at publications such as Harper’s Bazaar, WWD, InStyle, and Marie Claire. Her writing has also appeared on ELLE.com and POPSUGAR.com.

Article Last Updated May 21, 2024 12:00 AM