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  • Foster Your Authentic Self With These 4 Questions

    Foster Your Authentic Self With These 4 Questions

    When we fear that we can’t think and act as we truly are, we put parts of ourselves on hold. Here’s how we can begin to let go of expectations and pressures and tend to our wants and needs with kindness.

    Key Points

    • Authenticity is linked to happiness, confidence, and better relationships with ourselves and others, but fear holds us back.
    • Inquiring into our fears about showing up as our authentic self can help us understand barriers to authenticity and how we can move past them.
    • The meditation practice of loving-kindness is one way to build self-trust and connection with our inner truth and well-being.

    Did you know that authenticity is inextricably linked to happiness? To be authentic is to feel at home in your body, accepted into a particular group, and to feel true to our sense of values. It is a kind of confidence that doesn’t come from attaining something outside of ourselves, but knowing deeply we are enough whatever our particular feelings, needs, or skills are and that we add to the greater whole of life and matter. We can be true to our authentic self—to our own personality, spirit, or character—despite external pressures.

    Authenticity is one of the most important ingredients in creating a healthy and sustainable relationship. Yet it can also be one of the most challenging to practice on a day-to-day basis. Why? the answer is simple: fear. We fear that if we showed up as we truly are—saying, doing, and feeling the real things that are going on within us without augmenting or censoring ourselves in any way—that others might disconnect from us, feel upset with us, or even leave us.

    “Authenticity is the daily practice of letting go of who we think we are supposed to be and embracing who we actually are.”
    —Brené Brown,
    author and researcher

    Authenticity: The Ultimate Practice of Letting Go

    Brené Brown, who has spent the past ten years studying authenticity, writes in her book, The Gifts of Imperfection: “Authenticity is the daily practice of letting go of who we think we are supposed to be and embracing who we actually are.” Choosing authenticity means:

    • cultivating the ability to be imperfect
    • allowing ourselves to be vulnerable, and
    • setting boundaries.

    If we aren’t being authentic with our deeper feelings and needs, then we can’t establish healthy boundaries. (In my last post, I share tools for how to cultivate compassionate boundaries at home and work.)

    One of the things I personally practice and share with my students that enhances authenticity is to choose “discomfort over discontentment.” For example, when fear arises, it can feel uncomfortable and to avoid discomfort we can distract or push away how we really feel and what we really need—but this is ultimately never satisfying.

    There is a risk involved when we put ourselves out there personally and professionally. However, if we don’t honor our true feelings and needs, they will eventually leak out when we sometimes least expect it and cause harm to oneself and others. The more we’re connected to our authentic self, the easier it becomes to live and lead from this place.

    Authenticity in Action

    I was sitting with Amy, a student in one of my Mindful & Well-Being programs at work. We were speaking to the practice of authenticity when she shared her feelings: “I feel afraid to share something with my husband—I am afraid it will ‘ruin’ our night and he will disconnect from me. I am afraid of his reaction. So I tuck it under the rug. Then it arises again a few days later and I put it off again. Resentment builds within me and I start to feel disconnected from him. After a week, a wall begins to form between us. I start to feel less connected to myself. He asks what is wrong and notices that I feel distant. My feelings have built up so much that I explode in a fit of anger and frustration. We get into a fight. All of this could have been prevented if I had just had the courage to share what I was really feeling and needing.”

    Authenticity Practice: 4 Questions for Authenticity

    Think of a recent experience with a partner, friend, family member, or co-worker where you wanted to be your authentic self but weren’t. Imagine pausing at the height of this interaction and asking yourself the following questions:

    1. What am I afraid would happen if I shared my experience right now with this person?
    2. How will feel if I don’t share what I’m thinking and feeling?
    3. If I weren’t afraid, what would I most want to say to this person right now?
    4. How can I share this with even more vulnerability?

    I asked these questions to Amy (the student above) and these were her responses:

    1. What are you afraid would happen if you really shared your truth with your husband? That he won’t love or accept what I want to share, and this will create conflict and he will become defensive and/or distant with me.
    2. How will you feel if you don’t share this? I will become angry at myself and him for not sharing my feelings and needs. I will then likely then be aggressive or distant with him.
    3. If you weren’t afraid, what would you most want to say? I would say, “Sweetheart, I know your mother is coming out for a visit next month, but I would really prefer she only stay with us for three days instead of a whole week. I understand you have a close relationship with her, but due to our work schedules during her visits, I often feel overwhelmed by her demands on top of our full schedules. I feel the duration of her visit puts a strain on our relationship and makes it difficult to enjoy the time she is here. I feel it would be easier and more enjoyable for everyone if she spent half the time with us and half the time with your sister, or maybe there is a way that you can take some time off to spend more time with her? I don’t know what the solution is and I would like your support and welcome your input. I want to have a good visit with her and I know that is important to you too. Could we come up with a plan that works for both of us for her visit?”

    How Do We Listen to the Internal and External Pressures and Make the Right Decision?

    When we meditate, we sense the interconnectedness of all beings and can tap into what matters to us. Authenticity is an important value of mine. I grow my authenticity daily by loving myself enough to take the risk to show myself warts and all to my friends, family, clients, and the world. It can be really scary sometimes and fear often shows up right before I show my truth. Fear will say, “What if others don’t love or accept this part of me?” They may not, but no one is ever going to love or like everything about me. The consequence of not being real and genuine is that I start to live only from a few rooms in the “Carley Castle” and I put the rest of me that is bright, loud, and a little silly at times in the closet. Who wants to live life like that? I have lived this way before and it wasn’t fulfilling. So I am opening doors, closets, and sharing these authentic parts of me in skillful ways personally and professionally.

    “Loving-kindness” is defined as a well wishing for oneself and others. It also has the meaning of trusting oneself and trusting that we have what it takes to know ourselves thoroughly and completely without feeling hopeless, and most importantly, without turning against ourselves for what we see.

    The practice of loving-kindness has been a large support of mine that aids in authenticity. “Loving-kindness” is defined as a well wishing for oneself and others. It also has the meaning of trusting oneself and trusting that we have what it takes to know ourselves thoroughly and completely without feeling hopeless, and most importantly, without turning against ourselves for what we see.

    8 Ways to Be Your Authentic Self

    • Maintain alignment between what you feel and need and what you say and do.
    • Make value-based choices while taking into account intuition, research, and the bigger picture.
    • Do something each day that reflects your deepest needs, wishes, and values.
    • Speak up for yourself and ask for what you want.
    • Don’t put up with abuse of any kind.
    • Give up designing your behavior by the desire to be liked (be imperfectly perfect and yourself!)
    • State and maintain your boundaries, especially about the level of energy you can handle being around or taking in.
    • Offer your fear loving-kindness and compassion.

    Keep Learning and Growing

    A regular meditation practice facilitates and enhances authenticity. When we are mindful, we are leaning in and listening to what is true and matters in the midst of the external forces, pressures, and influences that can often times be in opposition to our internal truth and knowing.

    Another way to cultivate authenticity is setting goals for learning, which helps us experiment with our identities without feeling like impostors. We shouldn’t expect to get everything right from the start. We stop trying to protect our comfortable old selves from the threats that change can bring, and start to explore how we can lead our lives from greater authenticity, power, and well-being.



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  • From Chaos to Calm: How to Manage Your Time and Reduce Stress

    From Chaos to Calm: How to Manage Your Time and Reduce Stress

    From Chaos to Calm: How to Manage Your Time and Reduce Stress

    Are you tired of feeling overwhelmed and stressed out by your busy schedule? Do you wish you could find a way to calm the chaos and get a handle on your time? You’re not alone. In today’s fast-paced world, it’s easy to get caught up in the whirlwind of responsibilities, deadlines, and obligations. However, with a few simple strategies, you can learn to manage your time effectively, reduce your stress, and find a sense of calm in the midst of chaos.

    Understanding the Importance of Time Management

    Before we dive into the how-to’s, it’s essential to understand why time management is critical to reducing stress. When you’re constantly feeling overwhelmed, it can lead to a range of negative consequences, including:

    • Decreased productivity

    • Increased anxiety and depression

    • Poor sleep quality and fatigue

    • Strained relationships and social connections

    • Decreased overall well-being and happiness

    Time management is about prioritizing your tasks, using your time wisely, and avoiding procrastination. By doing so, you can reduce your stress levels, increase your sense of control, and improve your overall quality of life.

    Strategies for Managing Your Time and Reducing Stress

    So, how do you go about managing your time and reducing your stress? Here are some simple yet effective strategies to get you started:

    Prioritize Your Tasks

    Start by making a list of all the tasks you need to complete. Then, prioritize them based on importance and urgency. Focus on the most critical tasks first, and tackle them one by one. This will help you feel a sense of accomplishment and momentum as you work through your list.

    Use a Scheduling Tool

    To keep track of your tasks and deadlines, use a scheduling tool like a planner, calendar, or app. Write down all your tasks and deadlines, and set reminders to ensure you stay on track. This will help you stay organized, reduce last-minute rushes, and avoid stress.

    Break Tasks into Smaller Chunks

    Large tasks can feel overwhelming, which can lead to feelings of anxiety and stress. To overcome this, break down big tasks into smaller, manageable chunks. This will make them feel less daunting, and you’ll be more likely to make progress and feel a sense of accomplishment.

    Take Breaks and Practice Self-Care

    Taking breaks is essential for reducing stress and recharging your batteries. Schedule time for self-care activities, such as exercise, meditation, or reading. This will help you relax, clear your mind, and come back to your tasks with renewed energy and focus.

    Learn to Say No

    It’s essential to set healthy boundaries and learn to say no to commitments that are not aligned with your priorities or values. Remember, saying no to others means saying yes to yourself, and it’s a necessary step in reducing stress and increasing your sense of control.

    Conclusion

    Managing your time and reducing stress is a journey, not a destination. It takes effort, patience, and practice, but the rewards are well worth it. By prioritizing your tasks, using a scheduling tool, breaking tasks into smaller chunks, taking breaks, and learning to say no, you can reduce your stress levels, increase your sense of control, and find a sense of calm in the midst of chaos.

    Frequently Asked Questions

    Q: How do I get started with time management?

    A: Start by making a list of your tasks and priorities, and then use a scheduling tool to keep track of your tasks and deadlines.

    Q: What if I’m a procrastinator, and I struggle to start tasks?

    A: Try breaking tasks into smaller chunks, and start with the easiest one first. This will help you build momentum and get you moving.

    Q: How do I deal with distractions, like social media and email notifications?

    A: Use tools like website blockers or apps that help you stay focused, and consider implementing a "no phone zone" during specific times of the day.

    Q: Can I use these strategies for personal tasks, like household chores and family responsibilities?

    A: Absolutely! These strategies can be applied to any area of your life where you’re feeling overwhelmed. The key is to prioritize, break tasks into smaller chunks, and use a scheduling tool to stay on track.

    By implementing these simple yet effective strategies, you can transform your life from chaos to calm, and start enjoying a more organized, productive, and stress-free existence.

  • 5 Scientifically-Backed Ways to Boost Your Endurance and Power Through Any Workout ( keyword: endurance training)

    5 Scientifically-Backed Ways to Boost Your Endurance and Power Through Any Workout ( keyword: endurance training)

    When it comes to exercise, building endurance is a crucial aspect of any workout routine. Whether you’re a seasoned athlete or a beginner, having the stamina to power through even the toughest challenges is essential for achieving your fitness goals. In this article, we’ll explore 5 scientifically-backed ways to boost your endurance and stand tall through even the most challenging workouts.

    Building Endurance: The Importance of Aerobic Training

    Before we dive into the scientifically-backed tips, it’s essential to understand the importance of aerobic training in building endurance. Aerobic exercise refers to any activity that raises your heart rate and keeps it elevated for a prolonged period. When you engage in aerobic exercise, your body adapts by increasing the efficiency of its energy-producing systems, allowing you to work out for longer periods without fatigue.

    Incorporating aerobic exercises into your routine, such as running, cycling, or swimming, can significantly improve your endurance. By doing so, you’ll not only increase your cardiovascular health but also enhance your overall fitness level.

    Tip 1: High-Intensity Interval Training (HIIT) for Endurance

    One effective way to boost your endurance is through high-intensity interval training (HIIT). This type of training involves short bursts of high-intensity exercise followed by brief periods of rest. This approach has been shown to improve endurance by increasing anaerobic capacity, reducing perceived exertion, and enhancing speed and agility (1).

    To incorporate HIIT into your routine, try this example:

    • Warm up for 5-10 minutes

    • Sprint or jog at maximum intensity for 30 seconds

    • Rest for 30-60 seconds

    • Repeat for 15-20 minutes

    • Cool down for 5-10 minutes

    Tip 2: Strength Training for Endurance

    While many think that strength training is only beneficial for building muscle, it’s also an effective way to improve endurance. Building strength can enhance your capacity for high-intensity tasks and reduce fatigue. Research has shown that incorporating strength exercises into your routine, such as squats, lunges, and deadlifts, can increase endurance and reduce muscle damage (2).

    To start, aim for 2-3 strength training sessions per week, focusing on exercises that work multiple major muscle groups.

    Tip 3: Flexibility and Mobility for Endurance

    Flexibility and mobility are often overlooked aspects of endurance training, but they play a crucial role in enhancing overall performance. By incorporating exercises that improve flexibility and mobility, such as yoga or Pilates, you can reduce muscle soreness, increase range of motion, and optimize energy expenditure (3).

    Incorporate 1-2 sessions of flexibility and mobility exercises per week, focusing on major muscle groups such as hips, shoulders, and calves.

    Tip 4: Proper Nutrition and Hydration for Endurance

    Proper nutrition and hydration are essential for optimal endurance performance. A well-balanced diet that includes complex carbohydrates, lean protein, and healthy fats can provide sustained energy, while adequate hydration can prevent dehydration and reduce performance decrements (4).

    To fuel your workouts, aim to consume:

    • 1.5-2.5 grams of protein per kilogram of body weight daily

    • 2-3 grams of carbohydrates per kilogram of body weight daily

    • 0.5-1 gram of healthy fat per kilogram of body weight daily

    • At least 8-10 glasses of water per day

    Tip 5: Mind-Body Connection for Endurance

    The mind-body connection plays a significant role in endurance performance. By focusing on mental strategies such as visualization, positive self-talk, and goal-setting, you can enhance motivation, reduce anxiety, and improve endurance (5).

    Incorporate the following mind-body techniques into your daily routine:

    • Visualization: Imagine yourself completing the workout or achieving a specific goal

    • Positive self-talk: Focus on positive affirmations, such as "I can do this" or "I’m strong and capable"

    • Goal-setting: Set specific, achievable goals for your workouts and celebrate small victories

    Conclusion

    Building endurance is a journey that requires dedication, patience, and persistence. By incorporating these 5 scientifically-backed tips into your routine, you’ll be well on your way to improving your endurance and achieving optimal performance. Remember to prioritize aerobic training, strength training, flexibility and mobility exercises, proper nutrition and hydration, and the mind-body connection to boost your endurance and power through any workout.

    FAQs

    Q: How often should I incorporate HIIT into my routine?
    A: Aim to do HIIT 2-3 times per week, with at least one day of rest in between.

    Q: What are some examples of strength training exercises I can do?
    A: Examples include squats, lunges, deadlifts, bench press, and rows. Start with lighter weights and gradually increase as you build strength.

    Q: How much water should I drink during a workout?
    A: Aim to drink at least 8-10 ounces of water 15-30 minutes before a workout and 2-3 ounces every 10-15 minutes during the workout.

    Q: Can I do strength training with endometriosis or other health conditions?
    A: Consult with your healthcare provider or a fitness professional to discuss modifying strength exercises to accommodate any health concerns or limitations.

    Q: Can I do high-intensity interval training (HIIT) with endometriosis or other health conditions?
    A: Consult with your healthcare provider or a fitness professional to discuss modifying HIIT exercises to accommodate any health concerns or limitations.

    References:

    1. Billat et al. (2007). Intensity of training is associated with alterations in factors affecting endurance performance. Journal of Sports Sciences, 25(10), 959-968.

    2. Cronin et al. (2017). The effects of strength training on muscle function and performance in athletes. Journal of Strength and Conditioning Research, 31(5), 1313-1322.

    3. Martin et al. (2014). The effects of yoga on flexibility and mobility in athletes. Journal of Strength and Conditioning Research, 28(5), 1323-1332.

    4. Sherman et al. (2016). The effects of carbohydrate and protein supplementation on endurance and performance in athletes. Journal of Sports Sciences, 34(12), 1247-1256.

    5. Kornspan et al. (2017). The effects of mind-body techniques on anxiety and performance in athletes. Journal of Sports and Social Sciences, 35(2), 147-156.

    5-scientifically-backed-ways-to-boost-your-endurance-and-power-through-any-workout-keyword-endurance-training

  • Want To Lose Weight? Nutritionist Shares Foods That Naturally Mimic Ozempic

    Want To Lose Weight? Nutritionist Shares Foods That Naturally Mimic Ozempic

    Are you planning to shed pounds but prefer going the natural, healthy route? You don’t always need Ozempic or GLP-1 medications for weight loss; the right food choices may be all you need. A nutritionist shares tips on foods that naturally mimic Ozempic by helping you feel full longer and slowing digestion.

    Luisana Carrero, a nutritionist from Houston, regularly shares simple and sustainable nutrition and workout tips on her Instagram handle, Luisana_nutritioncoach, helping people transform their bodies. In a recent post, she discusses 8 high-quality foods that naturally mimic the effects of Ozempic by boosting satiety, balancing blood sugar, reducing cravings, and helping make fat loss easier.

    “Incorporate these foods into your diet to control hunger, stay satisfied longer, and lose fat,” she wrote. Here are the foods to include:

    1. Greek Yogurt:

    Carrero suggests that the combination of protein and probiotics makes Greek yogurt a top choice. It helps reduce calorie intake while supporting gut health, and adding berries and nuts creates a tasty, balanced snack.

    Scientific evidence also supports the weight loss benefits of Greek yogurt. Research shows that yogurt consumption is inversely associated with the incidence of overweight or obesity. A 2014 study evaluating 8,516 participants found that those who consumed more than 7 servings of yogurt per week were less likely to be obese than those who ate 2 or fewer servings.

    2. Sweet Potatoes:

    As a slow-digesting and nutrient-rich carbohydrate, sweet potatoes help improve satiety. “Bake them at 400°F for 30-45 minutes and pair with your favorite protein,” Carrero wrote.

    3. Berries:

    With their low glycemic impact and calorie content, berries are a favorable food choice. They transform boring meals into tasty snacks and can be eaten fresh or added to items like yogurt and oatmeal.

    4. Avocados:

    Another tasty complement to salads and toasts, avocados offer a great combination of healthy fats and fiber that help regulate appetite hormones. In addition to supporting weight loss, this nutrient-rich fruit, packed with vitamins and antioxidants, promotes overall health.

    5. Oats:

    Oats help release gut hormones like peptide YY (PYY) and glucagon-like peptide 1 (GLP-1), which help reduce food intake. This easy breakfast food also can reduce cholesterol, regulate blood sugar and reduce constipation.

    6. Veggies:

    Carrero recommends including high-fiber veggies such as broccoli, kale, and Brussels sprouts in the daily diet as they are packed with vitamins & minerals.

    7. Lean Beef:

    Rich in protein and conjugated linoleic acid (CLA), lean beef supports fat loss in multiple ways. Protein not only helps build and repair muscle but also increases calorie burn during digestion.

    8. Eggs:

    Using eggs and egg whites can help improve satiety by regulating hunger-controlling hormones like GLP-1 and CCK (cholecystokinin). These hormones signal the brain to reduce appetite, helping you feel full longer and preventing overeating.



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  • Uses and Side Effects of Ozempic and Other GLP-1 Weight Loss Drugs

    Uses and Side Effects of Ozempic and Other GLP-1 Weight Loss Drugs

    Ozempic and others in a new class of weight-loss drugs have been called “the medical sensation of the decade.” Are they worthy of all the hype?

    For a deep dive, please see my primer on this topic. OZEMPIC: Risks, Benefits, and Natural Alternatives to GLP-1 Weight-Loss Drugs is available as an ebook, audiobook, and paperback. You can also view my video series for free on the Ozempic topic page or our YouTube channel. Here are some of the key takeaways.

     

    What Is GLP-1?

    A naturally occurring hormone in our body, glucagon-like peptide-1 (GLP-1) plays a role in regulating our blood sugar, appetite, and digestion. Our gastrointestinal tract releases more than 20 different peptide hormones, including GLP-1. The primary stimuli for secreting GLP-1 are meals rich in fats and carbohydrates, and GLP-1’s main action is to signal satiety to the brain. It also slows our digestion. Delaying the rate at which food leaves our stomach not only helps us feel fuller for longer, but also helps with our blood sugar control. When GLP-1 or an agonist (mimic) is dripped into people’s veins, appetite is reduced, leading to markedly reduced food consumption—a decrease in caloric intake by as much as 25 to 50 percent.

     

    About GLP-1 Drugs

    Our GLP-1 hormone acts as an appetite suppressant by targeting parts of the brain responsible for hunger and cravings. GLP-1-secreting cells don’t only line our intestines; they’re also in our brains. These new anti-obesity drugs are GLP-1 agonists, mimicking the hormone’s action by binding to GLP-1 receptors.

    Our body breaks down GLP-1 so quickly that it hardly makes it even one time around our circulatory system, which is why we can’t just take the hormone directly. A compound was discovered—in the venomous saliva of a lizard called the Gila monster—that mimics GLP-1 but is resistant to breakdown. Using that compound as a template, the first GLP-1 agonist was created and approved for the treatment of diabetes about 20 years ago. Instead of most of it being cleared from the body within two and a half minutes, like native, natural GLP-1, much of the drug remains in the body for two and a half hours. That still means twice-daily injections, though, so then came liraglutide, which lasts all day. 

     

    What Is Ozempic?

    Eventually, semaglutide was developed and branded as Ozempic, which could be injected just once a week. Ozempic was approved in 2017 to treat diabetes. Within a few years, a daily oral version had been developed, again for diabetes, but researchers running those clinical trials noticed a surprising side effect: People’s appetites diminished.

     

    How Does Ozempic Work?

    In a way, GLP-1 agonist drugs work like birth control pills. The Pill mimics placental hormones, thereby tricking our body into thinking we’re pregnant all the time. Ozempic-type drugs mimic GLP-1, thereby tricking our body into thinking we’re eating all the time. That’s how it dials down our hunger drive.

     

    Ozempic for Weight Loss

    In the longest trial to date, more than 17,000 individuals were randomized to injections of either high-dose semaglutide or placebo for four years. Overall, those on the drug lost 9 percent more body weight than those in the placebo group, but all the weight was lost in the first 65 weeks. Even though they continued to get injected every week for three more years, they didn’t lose any more weight over the subsequent 143 weeks.

    Weight loss tends to plateau because the same amount of effort to cut calories—whether through willpower, drugs, or surgery—is met with growing resistance as ongoing weight loss increasingly activates our feedback control circuit, stimulating our appetite. In the case of the GLP-1 drugs, the weight loss caused by the initial drop in appetite is undercut by an apparent exponential increase in caloric intake as our body ratchets up our hunger again. Within 12 months, this resistance, combined with the decreased caloric needs from being lighter, matches the persistent effort to cut calories, and weight loss plateaus. And, as soon as we stop taking the drugs, our full appetite resumes and we start regaining the weight we initially lost.

     

    The Cost of Ozempic

    Wegovy, the high-dose Ozempic used for weight loss, costs up to $1,350 a month, which, again, may have to be paid in perpetuity since any lost weight can pile back on if you stop taking it. So, that could cost more than $16,000 a year if paid out-of-pocket for those whose insurance doesn’t cover it.

     

    Ozempic Side Effects

    The most common side effects include nausea, vomiting, diarrhea, and constipation. Gallbladder issues are another side effect; excess cholesterol shed from fat cells can crystalize in our bile like rock candy, forming gallstones.

    Rare but serious adverse effects are also emerging. The package inserts for both semaglutide and tirzepatide list a series of “warnings and precautions” that include thyroid tumors, acute inflammation of the pancreas (pancreatitis), acute gallbladder disease, acute kidney injury (that may stem from dehydration due to excess vomiting or diarrhea), allergic reactions, a heightened risk of bottoming out blood sugars while on blood sugar–lowering medications, worsening eye disease for those with type 2 diabetes, an increase in heart rate requiring monitoring, and suicidal thoughts and behaviors.

     

    What Is “Ozempic Face”?

    “Ozempic face” is a term used to describe a distorted facial appearance among users of the drug. (Similar accounts have been made of “Ozempic butt.”) Media reports have linked the drug with facial aging, but the sagging appearance has been ascribed simply to the accelerated loss of fat in the face. While this interpretation seems logical, a review of the phenomenon concluded that “this explanation cannot fully account for the markedly accelerated facial aging….” Other factors suspected as being responsible for the appearance of premature facial aging include the loss of facial muscle mass, diminished structural integrity of the skin, and changes in stem cell function and hormonal secretion.

     

    Is Ozempic Safe?

    In the first quantitative benefit-versus-harm balance analysis, the researchers concluded that those achieving a 10 percent weight loss had a more than 90 percent chance that the benefits of taking the drugs outweigh the harms, but the opposite was found for individuals achieving only a 5 percent weight loss.

    At this time, we don’t know about the long-term harms or benefits because some of these drugs and dosing schedules are so new. To complicate matters, the American Academy of Pediatrics has suggested offering these drugs for teens and even tweens as young as age 12. These drugs work by acting on the brain, so who knows what effect they might have on childhood development and beyond if young people end up taking them for the rest of their lives. Although we now have evidence of near-term benefit over a few years, we cannot assume long-term safety until it has been demonstrated.

     

    Ozempic Alternatives

    We don’t need to take GLP-1-mimicking drugs. Not only can the ingestion of a plant-based meal more than double GLP-1 secretion, compared to a meat meal, but plant-based diets can also cause weight loss by boosting our resting metabolic rate and incorporating “calorie-trapping” high-fiber foods that flush calories away. The largest study of people eating strictly plant-based found they are about 35 pounds lighter on average.

    When we eat a donut, its fat, sugar, and starch get absorbed quickly, high up, before reaching the part of our digestive tract where we produce most of the hormone that suppresses our appetite, GLP-1. Since the cells that produce GLP-1 in response to calorie exposure are concentrated at the end of our digestive tract, while the majority of the calories we consume are absorbed early on, most calories never make it down far enough. That’s why our appetites aren’t suppressed very much these days. From a GLP-1 standpoint, when we have that donut, it’s like we never ate much of anything. No wonder we reach for donut number two.

    Our prehistoric ancestors are believed to have consumed as much as 100 daily grams of fiber, which is more than six times what most of us are getting these days. We evolved eating massive amounts of whole plant foods—the only places fiber is found in abundance. That enabled out natural satiety mechanisms to keep us from overeating. By eating the way nature intended, we can release GLP-1 the way nature intended. That helps explains why in the medical literature, compared to any other way of eating that didn’t involve portion control, a whole food, plant-based diet has been shown to lead to greater average weight loss than any other diet.

     

    For more in-depth information on Ozempic and GLP-1, check out these resources:



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  • Indiana Doctors Go To Court To Keep Terminated Pregnancy Reports From Being Released To The Public

    Indiana Doctors Go To Court To Keep Terminated Pregnancy Reports From Being Released To The Public

    Two abortion providers in Indiana advocating against the release of individual terminated pregnancy reports have taken the matter to court, filing a lawsuit in Marion County to keep the records private.

    Licensed OB-GYN physicians Caitlin Bernard and Caroline Rouse filed the suit to prevent the Indiana Department of Health from releasing documents relating to terminated pregnancies under Indiana’s Access to Public Records Act, stating that such records are exempt and do not have to be divulged, Inside Indiana Business reported.

    If released, the reports would not reveal the names of the patients who terminated pregnancies, but would include other personal information such as age, race and county of residence. The reports would also list the name of the physician who performed the abortion.

    “We are once again in court defending our patients and their right to privacy,” Bernard and Rouse said in a joint statement, as reported by The Hill.

    “Everyone receiving medical care deserves to have their personal health decisions and pregnancy outcomes protected. There is no reason to release this sensitive information to the public. We will keep fighting to protect patients’ privacy and the trust between doctors and patients,” they continued.

    Bernard gained national attention after speaking out about a patient who she had helped to receive an abortion in 2022: a 10-year-old girl from Ohio who had reportedly been sexually assaulted.

    The Indiana Department of Health stopped releasing individual reports of terminated pregnancies following the state’s implementation of a near-total abortion ban, continuing only to release aggregate reports of terminated pregnancies within the state.

    From July to September of 2023, the IDOH reported 764 abortions. Only 17 of these were performed after August when abortion bans took effect. The agency then addressed concerns that identifying reports could be “reverse-engineered” to identify patients who terminated pregnancies due to the small number of abortions being carried out within the state.

    “Given that the report is populated with information that could be reverse engineered to identify patients — especially in smaller communities — (IDOH argues) that the required quarterly reports should suffice in terms of satisfying any disclosure and transparency considerations,” the December informal opinion from Public Access Counselor Luke Britt said.

    Pro-life advocacy group Voices for Life continued to sue the state of Indiana, demanding the release of individual reports. Voices for Life further stated it would file an appeal after the case was dismissed by a Marion County judge in 2024. However, in January 2025, Indiana’s newly elected Republican Governor, Mike Braun, demanded that the reports be publicized through executive order.

    IDOH, which settled and agreed to publicize the records, stated that they would make redactions to the reports that “adequately protect personal health identifiers and that do not inhibit examination of the terminated pregnancy reports to determine whether a physician performed an abortion in accordance with Indiana law,” per the Indiana Capitol Chronicle.

    The court has yet to set a hearing for the suit brought forward by Bernard and Rouse.

    Originally published by Latin Times.

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  • The Self-Care Revolution: How Embracing Self-Love Can Transform Your Life

    The Self-Care Revolution: How Embracing Self-Love Can Transform Your Life

    The Self-Care Revolution: How Embracing Self-Love Can Transform Your Life

    What is Self-Care?

    In today’s fast-paced world, self-care is no longer a luxury, but a necessity. With the constant pressure to constantly be productive, achieving success, and maintaining a perfect image, it’s easy to neglect one’s own well-being. Self-care is the practice of intentionally taking care of oneself, encompassing physical, emotional, and mental well-being. By taking care of ourselves, we can improve our overall health, increase resilience, and enhance our capacity to live a happy and fulfilling life. The self-care revolution is about making self-love a priority, and it’s about time we started doing it.

    Why is Self-Care Important?

    Self-care is important because it:

    • Reduces stress: Chronic stress can lead to burnout, anxiety, and depression. Engaging in self-care activities helps to regulate stress levels, promoting a sense of calm and well-being.

    • Boosts self-esteem: By prioritizing self-care, we recognize our worth and value, leading to increased self-esteem and confidence.

    • Improves mental health: Self-care can help alleviate symptoms of mental health conditions, such as anxiety, depression, and post-traumatic stress disorder (PTSD).

    • Enhances relationships: When we prioritize our own well-being, we become more present, patient, and empathetic in our relationships, leading to stronger, more meaningful connections.

    • Supports physical health: Regular self-care can reduce symptoms of chronic illnesses, such as migraines, insomnia, and digestive issues, and may even reduce the risk of developing chronic diseases.

    Practical Ways to Practice Self-Care

    1. Mindfulness meditation: Practice mindfulness meditation to calm the mind, reduce stress, and increase self-awareness.

    2. Exercise: Engage in physical activities that bring you joy, such as yoga, dancing, or hiking, to reduce stress and boost mood.

    3. Journaling: Write down your thoughts, emotions, and gratitudes to process your experiences and gain clarity.

    4. Digital detox: Set boundaries with technology to reduce screen time and increase presence in your daily life.

    5. Self-compassion: Practice self-compassion by treating yourself with kindness, understanding, and patience.

    6. Boundary setting: Establish healthy boundaries with others to maintain a sense of control and self-respect.

    7. Self-care rituals: Create personal rituals, such as taking a relaxing bath, reading a book, or enjoying a cup of tea, to signal self-care.

    8. Seek professional help: When needed, seek the help of mental health professionals, such as therapists, counselors, or coaches, to support your self-care journey.

    Overcoming Obstacles to Self-Care

    1. Guilt and shame: Let go of guilt and shame associated with self-care, recognizing it’s essential for your well-being.

    2. Perfectionism: Release the pressure to be perfect, allowing yourself to make mistakes and prioritize self-care.

    3. Lack of time: Schedule self-care into your day, even if it’s just 10-15 minutes, to make it a priority.

    4. Societal pressure: Reframe societal pressures that promote self-sacrifice and perfection, recognizing your worth isn’t tied to others’ expectations.

    The Self-Care Revolution: A Call to Action

    As we envision a world where self-care is the norm, it’s essential to:

    • Acknowledge the importance of self-love: Recognize the value of self-care and its impact on our overall well-being.

    • Embrace imperfection: Embrace the idea that self-care is not a one-size-fits-all solution, and it’s okay to adjust and adapt your approach as needed.

    • Prioritize self-care: Schedule self-care into your daily routine, just as you would any other important appointment.

    • Be patient and compassionate with yourself: Practice self-compassion, recognizing that self-care is a journey, not a destination.

    Conclusion

    The self-care revolution is not just a trend; it’s a movement. By prioritizing self-love, we can transform our lives, improve our well-being, and enhance our relationships. Remember, self-care is not selfish; it’s essential. Take the first step today towards a more mindful, compassionate, and happy you.

    Frequently Asked Questions

    Q: What is self-care, and how do I get started?
    A: Self-care is the practice of intentionally taking care of oneself, which includes physical, emotional, and mental well-being. Start by scheduling time for self-care, even if it’s just 10-15 minutes a day, and try activities that bring you joy and relaxation.

    Q: How do I know what self-care activities work for me?
    A: Experiment with different activities, such as meditation, exercise, or journaling, and see what resonates with you. Reflect on what makes you feel good, relaxed, and energized.

    Q: What are some self-care tips for busy individuals?
    A: Prioritize, prioritize, prioritize! Schedule self-care into your day, even if it’s just a quick 10-minute break. Use your commute, lunch break, or spare moments to practice self-care.

    Q: How can I make self-care a habit?
    A: Start small and be consistent. Incorporate self-care into your daily routine, and make it a non-negotiable part of your day.

    Q: What if I’m struggling to find time for self-care?
    A: Re-evaluate your priorities and schedule. Self-care is essential for overall well-being, so make it a priority. Ask for help when needed, and be patient with yourself as you adjust to new habits.

    Remember, the self-care revolution is about embracing self-love and prioritizing your well-being. Take the first step today, and watch how it transforms your life.

  • Teen Dies From Rare Brain Tumor After Unusual Symptoms; Heartbroken Mom Urges Others To Recognize Signs

    Teen Dies From Rare Brain Tumor After Unusual Symptoms; Heartbroken Mom Urges Others To Recognize Signs

    When 12-year-old Jody tripped and fell multiple times, had trouble walking straight, and struggled to fasten her shirt buttons, her mother never suspected it could be a sign of something serious—until doctors delivered the devastating news of a rare brain tumor.

    After years of battling the disease, Jody passed away in 2022, at the age of 16, and her heartbroken mother, Sarah Levett, from Surrey in South East England, now raises awareness about the condition, hoping that parents could spot the signs as soon as possible.

    Levett, who is organizing a fundraiser next month for the Brain Tumor Charity in her daughter’s memory, says she does it so no other parent or child has to endure the unimaginable heartbreak they experienced.

    When Jody first experienced symptoms like migraines, difficulty with balance, and frustration that led to screaming fits, Levett thought it might be related to her autism. But during a check-up, doctors discovered that Jody was in the advanced stages of a rare brain tumor.

    “It was absolutely terrifying. As the doctor spoke about how big the tumor was, I couldn’t take it all in,” Levett recollected the moments following the diagnosis.

    “I just wanted it gone. But I tried as hard as I could to hide how scared I was, as Jody was so young. I didn’t want her to worry – in fact, she was more bothered about the fact she was unable to go to school. She started bumping into things, like a wheelie bin on the pavement, only a few months before the diagnosis,” she said.

    Jody underwent treatment for around 10 months, including a surgery that removed 80% of the tumor, followed by chemotherapy and radiotherapy until she was stable. However, a year later, a follow-up scan revealed that the tumor had returned.

    As Jody’s condition rapidly declined, she underwent four more surgeries and doctors discovered a brain bleed before she tragically died.

    “The main aim [of the fundraiser] is to continue the awareness of brain tumors and changes needed, and the lack of mental health support for bereaved parents. I know there’s a lot of strain on healthcare at the moment, but I really don’t want any other parents or children to have to go through the unimaginable heartbreak like we have done,” Levett said.

    Brain tumors may present with symptoms such as seizures, balance issues, behavioral changes, slurred speech, fatigue, weakness, headaches, nausea, and vomiting.

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  • Unlock Ultimate Strength: Mastering the Mind-Muscle Connection for Optimal Performance

    Unlock Ultimate Strength: Mastering the Mind-Muscle Connection for Optimal Performance

    Mastering the Mind-Muscle Connection for Optimal Performance

    The concept of unlocking ultimate strength is not just about physical power, but also about mental toughness and a deep understanding of the mind-muscle connection. This connection is the key to optimal performance, and it’s a skill that can be developed with practice, patience, and dedication. In this article, we’ll explore the importance of the mind-muscle connection, how to develop it, and the benefits it can bring to your overall fitness and well-being.

    The Mind-Muscle Connection: What is it?

    The mind-muscle connection refers to the relationship between the brain and the muscles. It’s the ability to focus your mind and direct your muscles to perform specific movements and actions. This connection is essential for optimal performance, as it allows you to tap into your full potential and achieve your goals.

    When you’re able to connect with your muscles, you’re able to access the full range of your strength and power. This means you’ll be able to lift heavier weights, run faster, and perform more complex movements with ease. The mind-muscle connection is also important for injury prevention, as it allows you to develop a greater sense of body awareness and control.

    The Science Behind the Mind-Muscle Connection

    Research has shown that the mind-muscle connection is closely linked to the brain’s motor control systems. When you think about moving a muscle, your brain sends electrical signals to the muscle fibers, which then contract to produce movement. This process is known as the "motor neuron pathway."

    The motor neuron pathway is responsible for controlling voluntary movements, such as lifting weights or running. When you’re able to focus your mind and direct your muscles, you’re able to tap into this pathway and access the full range of your strength and power.

    Developing the Mind-Muscle Connection

    Developing the mind-muscle connection requires practice, patience, and dedication. Here are some tips to help you get started:

    1. Focus on your breathing: Breathing is closely linked to the mind-muscle connection. When you’re able to control your breathing, you’re able to control your body. Try taking slow, deep breaths before and during your workouts to help you focus and connect with your muscles.

    2. Use visualization techniques: Visualization is a powerful tool for developing the mind-muscle connection. Close your eyes and imagine yourself performing the movement or exercise you’re about to do. Visualize the muscles you’re using and the sensations you’re feeling.

    3. Practice mindfulness: Mindfulness is the practice of being present in the moment. When you’re mindful, you’re able to focus on your body and the sensations you’re feeling. Try incorporating mindfulness exercises into your daily routine to help you develop greater body awareness and control.

    4. Use progressive overload: Progressive overload is the practice of gradually increasing the weight or resistance you’re lifting over time. This helps to challenge your muscles and develop greater strength and power.

    5. Practice with a partner or personal trainer: Working with a partner or personal trainer can help you develop the mind-muscle connection by providing feedback and guidance. They can help you focus on your form and technique, and provide support and motivation.

    Benefits of the Mind-Muscle Connection

    Developing the mind-muscle connection can bring numerous benefits to your overall fitness and well-being. Some of the benefits include:

    1. Increased strength and power: When you’re able to connect with your muscles, you’re able to access the full range of your strength and power.

    2. Improved body awareness: The mind-muscle connection allows you to develop a greater sense of body awareness and control.

    3. Injury prevention: When you’re able to connect with your muscles, you’re able to develop greater control and awareness, which can help prevent injuries.

    4. Improved mental toughness: Developing the mind-muscle connection requires mental toughness and focus. As you develop this connection, you’ll also develop greater mental toughness and resilience.

    5. Improved overall fitness: The mind-muscle connection is essential for optimal performance. When you’re able to connect with your muscles, you’ll be able to perform at a higher level and achieve your fitness goals.

    Conclusion

    Unlocking ultimate strength requires more than just physical power – it also requires mental toughness and a deep understanding of the mind-muscle connection. By developing this connection, you’ll be able to access the full range of your strength and power, improve your body awareness and control, and achieve your fitness goals. Remember to focus on your breathing, use visualization techniques, practice mindfulness, and use progressive overload to develop the mind-muscle connection. With practice, patience, and dedication, you’ll be able to unlock your full potential and achieve optimal performance.

    FAQs

    Q: What is the mind-muscle connection?
    A: The mind-muscle connection refers to the relationship between the brain and the muscles. It’s the ability to focus your mind and direct your muscles to perform specific movements and actions.

    Q: How do I develop the mind-muscle connection?
    A: Developing the mind-muscle connection requires practice, patience, and dedication. Try focusing on your breathing, using visualization techniques, practicing mindfulness, and using progressive overload to help you develop this connection.

    Q: What are the benefits of the mind-muscle connection?
    A: The benefits of the mind-muscle connection include increased strength and power, improved body awareness, injury prevention, improved mental toughness, and improved overall fitness.

    Q: Can anyone develop the mind-muscle connection?
    A: Yes, anyone can develop the mind-muscle connection with practice, patience, and dedication. It’s a skill that can be developed with consistent effort and attention.

    Q: How long does it take to develop the mind-muscle connection?
    A: The time it takes to develop the mind-muscle connection varies depending on the individual and their level of dedication. With consistent practice and attention, you can start to develop this connection in as little as a few weeks. However, it may take several months or even years to fully develop this connection.

    unlock-ultimate-strength-mastering-the-mind-muscle-connection-for-optimal-performance

  • CDC Warns Travelers Of Deadly Virus That Has No Approved Vaccines Or Treatment

    CDC Warns Travelers Of Deadly Virus That Has No Approved Vaccines Or Treatment

    The U.S. Centers for Disease Control and Prevention (CDC) has issued a health advisory warning travelers about an Ebola outbreak in Uganda caused by the deadly Sudan virus, which has no approved vaccines or treatments.

    The CDC raised the alert to Level 2, urging travelers to “Practice Enhanced Precautions,” according to a Health Alert Network advisory issued Thursday.

    The current outbreak of Sudan Virus Disease (SVD) has been reported in the Kampala, Mbale, and Wakiso regions of Uganda. Since 2000, the country has already experienced seven outbreaks of the virus.

    The first case of the current outbreak was identified after a male nurse died from the infection on January 29. A second case, identified as the wife of the index patient, has also developed symptoms and tested positive, according to a WHO weekly bulletin issued last week.

    While three of the man’s close contacts have developed symptoms and are in isolation for treatment and testing, a total of 234 contacts have been traced, including 118 linked to medical settings.

    Although there are no direct flights from Uganda to the United States, travelers from or passing through affected areas can enter the U.S. on flights connecting from other countries. Hence the CDC cautions health officials to be on alert and evaluate any patients suspected of having SVD.

    However, the CDC confirmed that “currently, no suspected, probable, or confirmed Ebola cases related to this outbreak have been reported in the United States, or outside of Uganda.”

    An initial investigation suggests the latest outbreak is not linked to the earlier outbreaks and officials suspect a new jump from animals to people.

    “The source of exposure remains unknown, raising concerns about undetected transmission chains or a new zoonotic spillover,” the WHO bulletin stated. Previous outbreaks have shown a case fatality rate ranging from 41% to 70%.

    As part of the “enhanced precautions” to reduce the risk of infection, the CDC recommends people who travel to Uganda avoid contact with sick individuals, their bodily fluids, and items they have touched, including those who have died. They are also advised to refrain from handling wild animals, visiting high-risk areas like caves or healthcare facilities in affected regions, and engaging in burial practices that involve touching the deceased.

    Travelers are asked to watch out for symptoms during the stay and three weeks after returning. Anyone experiencing symptoms is advised to isolate immediately and alert the local healthcare facility. Symptoms include fever, chills, headache, muscle aches, rash, chest pain, sore throat, nausea, vomiting and diarrhea. As the disease progresses, the patients may also develop unexplained bleeding or bruising.

    “Calling ahead before going to a healthcare facility helps the facility prepare for your arrival, including contacting health authorities and taking any precautions needed to protect staff and other patients,” the CDC said.

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