Facebook has been moving forward with plans to integrate messaging on Messenger, Instagram and WhatsApp, but those efforts are still far from over. 

Facebook Messenger users can already reach people through Instagram direct message and vice versa without downloading a new app. The company also wants to make cross-app communication between Facebook Messenger and WhatsApp, an encrypted messaging app, possible. That work, though, involves encrypting messages on Facebook Messenger by default so that only the participants of a conversation can view a chat. 

"We always were very clear that it's a long journey because there is a lot of things that we need to work through," Stan Chudnovsky, who oversees Facebook Messenger, said in a video chat with reporters on Tuesday.

Meanwhile, the company continues to add more features to Messenger. On Wednesday, Facebook Messenger said it introduced 10 new features to celebrate the app turning 10 years old. Some of the new tools include poll games in which users ask their friends who is more likely to do a certain activity in a chat, a feature to share Facebook contacts in a chat and a way to get words to trigger an emoji. Messenger also added other features to celebrate birthdays such as a soundmoji, new stickers and effects like virtual balloons that pop up when you give friends a cash gift. 

From encryption to Facebook's metaverse ambitions, Chudnovsky also provided more insight into how Messenger is thinking about its future.

Voice and video calling: Facebook is experimenting with bringing voice and video calls, features available in Messenger, back to the main social network. Facebook started asking users to download Messenger as a standalone app in 2014. Chudnovsky said the test is about making these calls more "convenient" for the user. If a user is conversing publicly on Facebook, for example, having to jump to a messaging app could disrupt their talk.

Encryption: Facebook Messenger already offers users the option to encrypt their text messages, voice and video calls but adding this protection by default comes with challenges, Chudnovsky said. Since Messenger includes features that aren't available in encrypted messaging threads, encrypting the app by default too quickly would result in the loss of certain capabilities. That means the company needs to rebuild features in an end-to-end encrypted environment as new tools also get added. The company is trying to address safety concerns that encrypted messaging could be used by criminals as well. Chudnovsky didn't say when it plans to make Messenger encrypted by default but noted it's trying to do so "responsibly."

The Metaverse: Facebook is building a virtual environment known as the metaverse where people can interact with people in digital spaces. Messenger's technology, Chudnovsky said, is being used to power other Facebook apps including the virtual reality workrooms it's testing on the Oculus Quest 2. If Facebook's vision as a metaverse company comes to fruition, Chudnovsky still expects messaging to grow because people will need to communicate with others outside of the virtual space. Instead, he envisions people in these virtual spaces will consume messages in the metaverse. "Someone needs to enable that and that's going to be us," he said.

Not long ago, GoPro made action cameras a thing. However, in recent years, a newcomer has entered the arena: Insta360. While GoPro has established itself as making reliable tools that can be found in many a video-maker's gear bag, Insta360 has leaned into the quirky side of things. 

The new Insta360 Go 2 is small... like really small. It uses magnets and comes with a charging case that triples as a tripod and remote control. In the box, there are three more unique mounting accessories, including a magnetic necklace you wear underneath your shirt for chest-mounted, POV shooting.

The Go 2's price ($300) lines up with 2019's GoPro, the GoPro Hero 8 Black, that I also happen to have in my own personal gear bag. Now, in terms of specs, the Hero 8 pretty much destroys the tiny Go 2 in just about every category. That being said, people seem to be really excited about the Go 2. My dad even, who's an avid cyclist, said he never uses his GoPro and was looking into the Go 2. 

So we had to ask: Can style beat substance when it comes to a $300 action camera? With both cameras, multiple skate parks and a soccer field, I put the two to work. Of course, a battle like this is best experienced visually. Please watch the video above (or perhaps in your bottom right corner) to see if the newcomer can unseat the O.G.

Your Netflix password acts as a the first level of defense on your account. You can simultaneously log out of all devices with one click, or share your password to give others access. But with so much chatter about which streaming service has best content, price and or interface, it's worth considering the privacy aspect too. Data breaches and hackers pose their own set of large-scale security problems you can't control, but you can still take some ownership in protecting your streaming account. And it's a step further than updating your password on a regular basis. 

While some platforms like Hulu and Apple TV Plus have two-factor authentication, which pairs your password with a code sent by text message or an authentication app, Netflix does not. But the streamer began offering profile PIN protection in 2020 as part of its parental controls, and it's a good idea to use it as an added layer of protection and personalization -- whether you have kids or not.

Why should you put a PIN in it?

Activating a Netflix profile PIN will help curb kids, roommates and parents from tampering with your recommendations, watchlist or viewing history. 

Have you ever opened the app to find a slew of kindergarten shows clogging up your Continue Watching row? Or maybe you've been caught off guard by all the new recommendations suddenly appearing in your queue "because you watched The Great British Baking Show, " which you really never did, but your mom binged it. Add a PIN and block outside interference from hackers, loved ones or anyone you've shared your coveted Netflix password with. And while your 13-year-old may not like being barred from sneak-watching Bojack Horseman, the PIN code is one parental control feature that can give you peace of mind. 

Another perk of the PIN? For those who provide Netflix access as the owner of an Airbnb or other vacation rental property, locking your profile can steer visitors toward the designated guest profile. Because you can control whether additional profiles can be added to your account with a PIN, those guests may also be less inclined to try and mess with your Netflix setup.

Read more: 10 Helpful Netflix Tricks You Need to Try

How to add a PIN to your Netflix profile

Netflix allows you to add a PIN to individual profiles on an account, but it must be done through a web browser rather than the app on your TV, gaming console or phone. Once you log in to your account, navigate to Account settings. Scroll down to the Profile & Parental Controls section of your profile. As the account holder, your profile should be at the top. Navigate to Profile Lock where you'll see the word "off" if a PIN is not activated. Click "Change."

You'll be prompted to type in the account password before heading to the Profile Lock screen. Mark the box that says require a PIN to access your profile. Create a four-digit code and click Save. Now, when you use the Netflix app, you'll be asked to enter the code to stream or download content. As the account holder, you can also set it up where users must enter a PIN to add more profiles. If you're the only person who knows the code, you're the only one who can create additional profiles.

It should be noted that anyone who knows your Netflix account password can alter the PIN requirements on the main account profile, as well as any other profile. With that in mind, you can update your password to share with trustworthy adults or opt to set up PINs on each person's behalf without giving up the password. The latter is ideal if all viewers live in one household.

Certain devices won't ask for a PIN

Once you save your PIN settings and your information is updated, you will be prompted to enter the PIN code each time you open the app and tap a PIN-protected profile. However, you may find that some devices don't ask for it. Though this may occur when you click on a locked profile, according to Netflix's help page, the PIN will still be required to watch a film or TV series within that profile. 

The food you eat impacts almost everything you do, which is one reason why it's so important to be conscious of what you put in your body. Good nutrition has tons of perks: It reduces the risk of diseases such as stroke, Type 2 diabetes and heart disease, boosts your mood and makes you feel more energized. It can even improve how you sleep at night, another major aspect to having a healthy body and mind. A full night's sleep offers a lot of the same benefits as conscious eating. In fact, they go hand in hand.

Eating the wrong foods at the wrong time can be harmful to your sleep quality, which plays an important role in maintaining your physical and mental health. On the flip side of the same token, you have a higher chance of making poor food choices after a night of bad sleep. Below, learn how you can improve your food choices to get higher-quality rest, including the best foods for better sleep and what you need to avoid. 

Read also: How to Stay Cool at Night Even When It's Hot Outside

How poor sleep affects your health

The recommended amount of sleep for adults is seven to nine hours each night. During that time, your brain cycles through the four stages of sleep: three stages of NREM (non-rapid eye movement) and one stage of REM (rapid eye movement). 

• NREM sleep: The quiet sleep stages where your brain is working to retain memories and knowledge, in addition to repair, refresh, and restore your body. 
• REM sleep: The active sleep stage where your body is working to repair cells and muscle tissue, promote bone and muscle growth and helps strengthen the immune system. 

If you're waking up often in the middle of the night or have trouble getting a full night's sleep, you prevent your body from running through its necessary processes that keep you healthy and productive. Continuous poor sleep puts you at risk for:

• Heart disease
• Stroke
• Weight gain
• High blood pressure
• Bad memory
• Weakened immune system

Unbalanced nutrition tends to be a common culprit for poor sleep, especially if you're eating certain foods too close to bedtime. 

Nutrition for quality sleep

There seems to be a clear link between nutrition and your quality of sleep. To find out more, I spoke to Stephanie Nelson, a registered dietitian who works as a nutrition expert at the tracking app MyFitnessPal. Nelson explained, "The relationship between sleep and nutrition is very complex and we don't know everything about all the associations between sleep and food. However, a good general summary is that any biological process, including sleep, is influenced by getting the right amount of nutrients. "

"For example, having high blood sugar impacts your energy in the moment, which can prevent you from sleep," Nelson continued. "Other nutrients impact neurotransmitters that make it easier to relax and turn your brain off for sleep." 

While food affects sleep, the amount of quality sleep you get can also impact your eating habits. Nelson said, "Interestingly, the relationship goes both ways. There's research showing that poor sleep can negatively impact hormone balances that affect your hunger, and people who sleep less tend to eat more overall."

Making more conscious choices about food and when you're eating it can make a big difference in your sleep quality.

The do's and don'ts on eating for better sleep

Here are Nelson's tips on how to eat for better sleep. 

Do's

1. Eat a balanced dinner 

"The building blocks of a balanced dinner are a protein source, high-fiber carbohydrate source, and a vegetable. This might look like a grilled marinated chicken breast, some quinoa, and roasted veggies," said Nelson. "You could also get more creative with it, like a coconut curry made with tofu and sauteed veggies, served over brown rice, or tacos made with the protein of your choice, some beans, and cabbage and onions (and all your other favorite toppings)." 

2. Eat foods that promote serotonin production

Serotonin is required for your body to make melatonin, the hormone responsible for regulating sleep. But Nelson also warns that toomuch serotonin is associated with poor sleep. 

"In order for your body to produce the right amount of serotonin, you need to consume tryptophan, an amino acid you can find in most animal-based foods, oats, nuts, and seeds," Nelson explained. "You also need to have a carbohydrate source, which allows for tryptophan to be used for serotonin rather than other processes. Other nutrients like vitamin B6, present in sweet potatoes among other foods, are also needed for the right amount of serotonin production."

3. Eat around three hours before bedtime

You might have heard that you shouldn't eat right before bedtime if you want a good night's rest. But how soon, exactly, should you stop eating? "It's different for everyone," said Nelson. "Most experts recommend to eat three hours before bedtime for best sleep results, so start there, but definitely play with it. Some people can eat closer to bedtime and still have a good night's sleep," she said.

Don'ts

1. Avoid caffeine, sugary drinks and alcohol before bed

You probably know that caffeine isn't the best nighttime beverage, but what about alcohol or juices? Nelson says you should try to avoid those in the hours right before bed too.

"Being hydrated is key to a good night's sleep," she said. "Alcohol dehydrates you, so for the first step, reduce alcohol consumption near bedtime. High sugar drinks also can interfere with sleep, and anything with caffeine." 

"If you're having trouble sleeping, definitely check when your most recent caffeinated beverages are consumed before bed," she noted.

2. Don't eat dessert close to bedtime

For individuals with a sweet tooth, don't eat foods like ice cream, cookies or chocolate before bedtime. Nelson explains that "low-fiber, high-sugar snacks before bed can cause a spike and then a drop in blood sugar." These irregular blood sugar levels can disrupt your sleep in multiple ways, making it hard for you get deep rest.

3. Don't overdo late-night indulgences

"Eating large amounts of any type of food too close to bedtime will probably affect your sleep, especially if it's high in sugar or fat. On the flip side, if you go to bed hungry that might also negatively impact your sleep," Nelson said 

Life happens, and sometimes you need a midnight snack to avoid falling asleep with your stomach growling. Nelson advises eating something that's small, high in fiber and pairing it with protein "to keep your blood sugar from spiking and to keep you full until morning." She adds, "Try a banana with peanut butter or a handful of berries with yogurt." 

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

More than a year after Asus impressed with a flipping camera on its flagship Zenfone 6, the company is back with the Zenfone 7 Pro. The phone's standout feature is a swiveling camera that smoothly flips over the top of the phone to take selfies. It also sports a large uninterrupted display, 5G connectivity, a blazing-fast processor, fast refresh rates and a massive battery. Alongside the 7 Pro, Asus launched a base variant called the Zenfone 7.

With these updated features, Asus bumped up prices significantly from the $499 Zenfone 6 to levels that are tough to justify. The higher-end Zenfone 7 Pro (the phone I received for review) costs approximately $960 (roughly £715 or AU$1,290) when converted from euros, whereas the Zenfone 7 starts at around $840 (about £625 or AU$1,130). Although the Zenfone 7 Pro comes with improved features like Qualcomm's most advanced chipset and a better flip camera, you aren't getting the value for money that made the Zenfone 6 such an excellent purchase. 

The phone comes with some drawbacks too. For example, it's not water resistant and there's no support for wireless charging. Plus the phone can get uncomfortably hot when charging or performing demanding tasks. If you're dead-set on showing off a flip-camera phone to your friends, then I'd recommend going for the more affordable Zenfone 7. The former looks identical to the 7 Pro and serves up most of its core features, but has less storage (128 GB versus 256GB), a different chipset (Snapdragon 865 versus Snapdragon 865 Plus) and no optical image stabilization in the camera. Meanwhile, the Zenfone 6's launch price was $499. If an IP rating is important to you, the OnePlus 8 Pro is a good Android alternative within a similar price bracket. 

Unfortunately, Asus doesn't currently have plans to officially rollout the phone in the US. But the Zenfone 7 and Zenfone 7 Pro are expected to be released in parts of Europe in late September for 699 euros and 799 euros respectively, so they'll be reasonably easy to import. 

Asus doubles down on that flip camera

Since the flip camera influences many parts of the Zenfone 7 Pro's aesthetic, it's difficult to talk about design without first addressing its most distinctive physical feature. The camera unit is composed of three lenses that flip from back to front over the top of the phone (and vice versa) with a click of a button. This allows you to use its higher resolution cameras, which are normally reserved for the back of the phone, as front-facing shooters. Because of this, Asus eliminated the front camera altogether and as a result delivered a completely uninterrupted display, free of any notches or cut-outs that would typically house a lens. 

For the Zenfone 7 phones, Asus upgraded the flip-cameras's motor from the Zenfone 6, to one that it says is smoother, more durable and more versatile due to the addition of a new angle sensor. The company says the flip-cam can endure 200,000 flips, lasting you about five years or twice as long as the Zenfone 6. In the week or so that I've spent with this phone, I've had fun using the flip camera. I think it's a creative, clever and well-thought out solution that actually integrates with useful features. But, despite Asus' claims, I worry the constant emerging and re-emerging of the camera unit may make it prone to more wear and tear. For its part, Asus has added an auto-retract protection feature to its flip camera, which can sense when the handset is in a freefall. I tested this by dropping it on to a bed from a height of approximately four feet and can confirm it works. 

The Zenfone 7 Pro is bulky, but has a great screen

Apart from the avant-garde flip camera setup, the sheer size and weight of the Zenfone 7 Pro was the next thing I noticed about it. It's one of the heaviest phones I've used and I often found myself navigating it with two hands. The phone I was given for review was entirely black except for the back which featured a dark green sheen. Overall, the color scheme was a bit too dark for my taste, but I can see why people would appreciate this finish. (The bundled charger and cable are black too.) On the right side of the handset, there are two buttons, namely, a volume control fingerprint reader that doubles up as a power button, which can be customised. The side fingerprint worked seamlessly and was easy to get accustomed to, but I do prefer an in-display reader. 

The Zenfone 7 Pro features a 6.67-inch AMOLED display with speedy 90Hz refresh rates. Most phones have a 60Hz display, which means the screen refreshes 60 times a second. But it's not as high as the 120Hz screens on the OnePlus 8 Pro and Galaxy S20. With the faster screen, the animations look smoother, while text and images are crisper. The phone runs on Android 10 out of the box and has a customized skin known as Zen UI. It reminds me of stock Android, but overall I found it clean, simple and easy to navigate.

The Zenfone 7 Pro's three cameras

This camera took sharp and vibrant pictures in the sunlight and even in overcast weather conditions. Low light imaging was mostly good too and it did well brightening up some environments, especially when I used Night Mode. At times, however, pictures looked slightly artificially sharpened.

Out of the Zenfone 7 Pro's tri-camera module, it's the telephoto lens that is a new addition. It allows for 3x optical zoom and up to 12x digital zoom. At this level, pictures were blurry and grainy. If you intend on using zoom to capture details of faraway subjects, you won't achieve that with this phone, unfortunately. At 3x optical zoom, photos look crisp in sunny conditions, but tended to look grainy in trickier lighting environments. Overall, this camera definitely wasn't best-in-class, but then again this phone appeals to people who want a flipping camera and not necessarily the best camera.

As for video, there was support for up to 8K video at 30 frames per second with EIS. It makes for massive file sizes and isn't a video feature I expect to use much. But thanks to the flip cam, you have the option of making use of this high-tech feature from the phone's front.

The Zenfone 7 Pro's 5,000-mah battery lasts well 

Asus prides itself on the "unbeatable endurance" of its Zenfone batteries, so I was looking forward to experiencing its seemingly endless battery life and it didn't disappoint. It lasted me nearly 23 hours with what I would describe as moderate usage. Meaning I used my phone for about an hour of Zoom video calls, WhatsApp messaging, reading news on various social media apps and taking some photos. When I went to bed, I muted the phone and didn't switch on airplane mode, which would have preserved battery life even more. Also, when I continuously played an HD video on Airplane mode for battery tests, the phone lasted for more than 15 hours at 50% brightness.

When the battery did finally run out, it managed to hit a 50 percent charge in 30 minutes and get fully revitalized in 100 minutes or so, which is slightly longer than the quoted 93 minutes. Like the Zenfone 6, Asus decided to stick with a massive 5,000-mAh battery for the Zenfone 7 series. Though the capacity didn't increase with the new iteration, it added more battery-care features and a faster 30-watt charger. What really stood out was the degree of customization Asus provided in terms of battery-care features and charging. One new feature is the option to enable always slow charging, which the company says helps preserve battery capacity in the long run. Another example was the upper limit charging feature, which allows you to limit how much you charge your battery, say to 90% instead of the full hundred. Again, Asus says that's because regularly hitting a 100% charge degrades battery capacity over time.

At the heart of the Zenfone 7 Pro is the new Snapdragon 865 Plus processor, which is supposed to be 10% faster than the 865 processor found on most premium Android phones. In my experience, it was extremely snappy and totally capable. Nothing got in its way. Other fancy phones that use this processor include Samsung's pricier Galaxy Note 20, Note 20 Ultra and Oppo's Find X2 and Find X2 Pro. The Zenfone 7 Pro is backed up by 8GB RAM and 256GB of internal storage, and held up extremely well in benchmark tests.

Zenfone 7 vs. Zenfone 7 Pro

	Asus Zenfone 7	Asus Zenfone 7 Pro
Display size, resolution	6.67-inch AMOLED; FHD	6.67-inch AMOLED; FHD
Dimensions (Inches)	6.49 x 3.04 x 0.37 inches	6.49 x 3.04 x 0.37 inches
Dimensions (Millimeters)	165.08 x 77.28 x 9.6 mm	165.08 x 77.28 x 9.6 mm
Weight (Ounces, Grams)	8.11 oz; 230g	8.11 oz; 230g
Mobile software	Android 10	Android 10
Camera	64-megapixel (main camera), 12-megapixel (ultra-wide), and (telephoto)	64-megapixel (main camera), 12-megapixel (ultra-wide), and (telephoto)
Front-facing camera	None	None
Video capture	8K	8K
Processor	Snapdragon 865	Snapdragon 865 Plus 5G
Storage	128GB	256GB
RAM	6GB/8GB	8GB
Expandable storage	up to 2TB microSD card	up to 2TB microSD card
Battery	5,000 mAh	5,000 mAh
Fingerprint sensor	Side	Side
Connector	USB-C	USB-C
Headphone jack	None	None
Special features	Flip camera, 5G enabled, 90Hz refresh rate, 30W charging	Flip camera, 5G enabled, 30W charging, 90Hz refresh rate
Price off-contract (USD)	$840 (converted from 699 euros)	$960 (converted from 799 euros)
Price (GBP)	£625 (converted from euros)	£715 (converted from euros)
Price (AUD)	AU$1,130 (converted from euros)	AU$1,290 (converted from euros)

First published Sept. 1.