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  • A Meditation on Working With Our Fear And Parenting From Love

    A Meditation on Working With Our Fear And Parenting From Love

    Experiencing a season of struggle with your kid? You’re not alone. This gentle practice can help reconnect you with steadiness so you can keep parenting from love.

    In our concern for our children, sometimes we respond from a place of fear and worry. From time to time, we can even lose touch with the love that lies beneath that concern. 

    Reconnecting with the ground of our love and the wish for our children to be happy and well, especially in moments of difficulty, can be incredibly beneficial. 

    This practice from Wendy O’Leary offers a pause of support and encouragement that can bring you back to that core of compassionate wisdom—and you can return to it anytime you need help parenting from love.

    A Meditation on Working With Our Fear And Parenting From Love

    Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

    1. Get into a comfortable seated position. You can close your eyes or gently look down and soften your gaze, whatever works best for you. 
    2. As we settle in here, bring your attention to your breath or feel the sensations of your body as it connects with the earth. Feet on the floor, backs of the legs on a chair or a cushion. Invite the attention to settle in a bit. Arrive in this moment by dropping into the body with the breath and the sensations of the contact points of the body. Gently settle in. 
    3. Now, I invite you to shift your attention to think about your child, maybe even picturing them in your imagination, calling to mind a time when you felt warm and loving feelings towards them. Notice what they were doing and remember how you felt in that moment. You might even imagine that someone has asked you, What do you love about your child? What words, phrases, images, or descriptions come to mind? 
    4. Gently check in and notice how you feel in your body, mind, and heart as you recall what you love about your child. You could even invite that feeling of love and connection to grow and expand in your body, gently resting here in this felt sense of love for your child. Let yourself marinate in this feeling of love and warmth and care. 
    5. Now, think of the time when your child was struggling. You don’t need to think of the most difficult struggle—instead, go with something that is a three or a four on a one to 10 scale. 
    6. As you allow the situation to more fully enter your awareness, check in again with your body. Often, when we are focused on a difficulty, especially when it’s related to our child, there can be a habitual tendency to contract and lean forward. Check it out and see if that’s true for you. To counteract this tendency, gently lean back just a little. This can be a physical leaning back or even an energetic settling back. Settle back and now invite the body to soften, even widen, creating space to hold whatever is there. We aren’t forcing anything here, it’s just a very gentle invitation to settle back and soften. Gently softening around the edges of any emotions we’re experiencing. 
    7. Now intentionally invite back that sense of love, holding the challenge in a spacious field of loving care and awareness. To help you do this, you might once again remind yourself of all the things you love about your child. You could even offer them some wishes of well-being and happiness as you picture them in your mind. May you be happy. May you well. May you safe. Or any wishes that feel true for you in this moment. 
    8. If the situation you’re calling to mind requires some response from you in some way, you might ask yourself, How would this love respond? You can also offer yourself a bit of care, because if your child is struggling, you are, too. So maybe place a gentle hand on the heart, or take a moment to remind yourself of our common humanity. You might say something to yourself like, Every parent struggles with their children sometimes. Every parent worries about their child at times. Or another phrase that might fit your situation. You could even say to yourself, This is hard, and I’m here for you, honey.  
    9. As you’re ready, you can open your eyes to close our formal practice. This practice can be a powerful way of reconnecting with feelings of love and cut through the worry and fears that we often experience as parents. It can be helpful to do the first part, remembering the love and care as a brief daily practice for a while, so you can more easily call up those feelings of love and connection in the midst of a challenging moment when you need the most help parenting from love. We want to acknowledge the hard stuff and not lose sight of the good and love that is underneath our worries and sometimes even our difficulties with our children. With my very best wishes, may you be happy and peaceful and move through life with ease and equanimity. Thank you for practicing with me.



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  • How Monkeypox Spreads | Monkeypox

    How Monkeypox Spreads | Monkeypox

    How it spreads

    Close or intimate contact

    There are two types of monkeypox: clade I and clade II.

    Both clades can spread through:

    • Close contact (including intimate or sexual contact) with a person with monkeypox
    • Contact with contaminated materials used by someone with monkeypox
    • Direct contact with live or dead infected wild animals in some parts of Western and Central Africa, where monkeypox occurs regularly

    A person can spread monkeypox from the time symptoms start until the rash has fully healed and a fresh layer of skin has formed. Data from 2022 suggest that some people can spread monkeypox from 1 to 4 days before they show symptoms, but no evidence suggests that people who never have symptoms can spread the virus to someone else. CDC continues to study how monkeypox spreads.

    Monkeypox spreads from animals to people at first, then people spread it to other people by close, skin-to-skin contact.

    Monkeypox spreads from animals to people at first, then people spread it to other people by close, skin-to-skin contact.

    Close or intimate contact

    Monkeypox can spread to anyone through close, personal contact, including:

    • Direct skin-to-skin contact with monkeypox rash or scabs from a person with monkeypox
    • Contact with saliva, upper respiratory secretions (snot, mucus), and bodily fluids or lesions around the anus, rectum, or vagina from a person with monkeypox
    • Pregnant women with monkeypox can pass the virus to the fetus during pregnancy or to the newborn during and after birth.

    Direct contact can happen during intimate contact, including:

    • Oral, anal, or vaginal sex, or touching the genitals (penis, testicles, labia, and vagina) or anus
    • Hugging, massage, and kissing

    Touching objects

    The virus that causes monkeypox can spread through contact with objects, fabrics, and surfaces that have not been disinfected after use by someone with monkeypox. This includes items like clothing, bedding, towels, dishes, utensils, fetish gear, or sex toys.

    Infected animals

    Monkeypox can spread from animals to people in a few ways:

    • Through small wild animals in West and Central Africa, where monkeypox is endemic (found regularly).
    • During activities like hunting, trapping, or processing infected wild animals in areas where monkeypox is endemic.
    • Direct close contact with an infected animal or their fluids or waste, or getting bitten or scratched.

    People are less likely to get monkeypox from a pet or livestock, or vice-versa, but it’s possible.

    To reduce the risk of spreading monkeypox between animals and people:

    • Avoid close contact with an animal that might have monkeypox, including petting, cuddling, hugging, kissing, licking, and sharing sleeping spaces or food.
    • Avoid contact with animals, including pets, if you have monkeypox.

    How monkeypox does not spread

    Through the air

    The disease is not known to spread in settings where only respiratory spread is possible, like across rooms, in markets or classrooms, in offices, or during travel. Some studies suggest that the virus can be found in respiratory droplets, and spread has been shown to sometimes occur between animals in a lab housed separately but very close to each other for long periods of time. However, information from real-life outbreaks suggests it’s not likely that it can spread from person to person through the air. Currently, CDC recommends that people with monkeypox wear a mask when around others, even when they are receiving care. CDC also recommends that people taking care of someone with monkeypox use appropriate personal protective equipment to avoid getting the disease

    Hot tubs or pools

    No studies have found a clear link between monkeypox and water in pools, hot tubs, or splash pads. The monkeypox virus is killed in water at the chlorine levels recommended for disinfection in recreational water venues by CDC and required by U.S. jurisdictions.

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  • How Individual Advocacy Group Reframes Autism and Mental Health Through Human Connection and Inclusion

    How Individual Advocacy Group Reframes Autism and Mental Health Through Human Connection and Inclusion

    Individual Advocacy Group (IAG), a CARF‑accredited nonprofit supporting adults with disabilities and complex behavioral health needs, has observed how social experiences influence emotional well‑being among individuals with autism. As conversations surrounding autism and mental health continue to expand, the organization highlights that many challenges associated with autism are deeply connected to isolation, misunderstanding, and the pressure to adapt to environments that leave little room for difference.

    “We should not be surprised when people develop anxiety, depression, or emotional exhaustion after years of navigating exclusion and misunderstanding,” says co‑founder and CEO Dr. Charlene A. Bennett. “Many people with autism move through schools, workplaces, healthcare systems, and communities where acceptance is conditional upon conformity. Emotional distress grows from those experiences. The conversation becomes more meaningful when we examine the environments people are expected to survive within every day.”

    According to Dr. Bennett, growing attention within autism research has focused on the relationship between social pressure and mental health outcomes. A study found that individuals with elevated autism‑related traits experienced significantly higher rates of anxiety and depression symptoms, particularly during young adulthood, when social and institutional expectations intensify. The researchers emphasized the importance of individualized support strategies that recognize the complexity of neurodivergence and mental health together.

    For IAG, these findings reflect realities the organization has witnessed for years. “Emotional distress often grows slowly, shaped by the moments when someone is left out of community life, school, work, or meaningful relationships. The stress can settle in deeply and begin to influence nearly every part of a person’s life when those experiences repeat over the years,” Dr. Bennett explains.

    She stresses that the emotional toll becomes even more complex when individuals begin masking behaviors in order to gain acceptance. Research found that adults with autism who reported greater camouflaging of autism‑related traits also experienced higher levels of anxiety, depression, stress, and emotional regulation difficulties. The study linked these outcomes to the daily pressure of functioning within environments built around neurotypical expectations.

    A broader systematic review identified similar patterns, noting that self‑protection and the desire for social connection are major motivations behind social camouflaging. While masking may help individuals assimilate socially, it can also contribute to emotional strain, identity‑related stress, and deteriorating mental health over time.

    Dr. Bennett believes these patterns signal an important shift in how society interprets mental health within disability communities. “When someone spends years suppressing who they are to gain acceptance, emotional exhaustion becomes understandable,” she says. “Human beings require belonging, meaningful relationships, and opportunities to participate in community life without fear of rejection. Conversations about mental health become more productive when we examine those social conditions alongside clinical diagnoses.”

    This understanding informs how IAG responds to trauma among individuals with intellectual and developmental disabilities. Through years of direct service, the organization observed that behaviors frequently categorized as psychiatric symptoms were often connected to profound emotional wounds. Dr. Bennett recalls working with individuals who entered institutional systems after experiencing severe neglect, family separation, or violence, only to receive interventions focused primarily on behavioral control.

    “One of them arrived showing behaviors associated with severe psychiatric disorders, like shifts in voice, emotional volatility, and intense fear responses,” Dr. Bennett shares. When clinicians looked more closely at his life story, they learned he had lived through the traumatic loss of his brother. According to Dr. Bennett, IAG introduced therapeutic mental health support alongside behavioral care. “As he received support and space to heal, many of the behaviors that once seemed central to his diagnosis gradually began to fade,” she says.

    Experiences like these prompted IAG to establish its own behavioral health clinic designed specifically for individuals with intellectual disabilities and complex physical disabilities. Dr. Bennett notes that many mental health systems remain fragmented, with disability services and behavioral health operating separately despite their deep connection. As a result, individuals seeking support may encounter professionals who lack training in neurodiversity, trauma, or disability‑informed care.

    “People are frequently placed into categories before anyone takes time to understand their lived experience,” Dr. Bennett says. “A diagnosis may describe symptoms, but it rarely explains the emotional reality of isolation, rejection, grief, or fear. Real progress begins when professionals listen to each other, question assumptions, and remain open to perspectives outside their own discipline.”

    This philosophy has led IAG toward a transdisciplinary model that brings together behavioral specialists, therapists, vocational teams, advocates, community partners, families, guardians, and direct support professionals. The goal extends beyond crisis intervention. The organization works to help reduce the conditions that contribute to emotional distress in the first place by expanding access to housing, employment, education, relationships, and community participation.

    Its supported living and community living support/programs aim to support individuals living within communities of their choice through partnerships with landlords and local stakeholders. Customized employment initiatives are intended to connect participants with employment opportunities tailored to their interests and capabilities. Through the IAG Speaker’s Bureau, individuals share their experiences publicly, contributing to conversations surrounding disability rights and inclusion.

    For Dr. Bennett, these opportunities carry emotional significance far beyond program outcomes. “Every person deserves the experience of being welcomed into community life as a full human being,” she says. “Acceptance changes how people view themselves, how they relate to others, and how they imagine their future.”

    That belief continues to guide IAG’s work as conversations surrounding autism and mental health evolve. Prevention remains an important part of the discussion, particularly when inclusion, accessibility, and meaningful participation can reduce prolonged isolation.

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  • How to Boost Your Longevity Hormone

    How to Boost Your Longevity Hormone

    What can we do to boost the longevity hormone FGF21?

    In the year 2000, a new human hormone was discovered. It was the 21st documented fibroblast growth factor, so they called it FGF21. Since its discovery, FGF21 has become recognized as a key agent for the promotion of metabolic and arterial health, leanness, and longevity. Inject it into fat monkeys, and they lose body weight without reducing their food intake. And they don’t just lose a little weight—they have a 27% drop in body fat while eating the same amount. In mice, it increases their lifespan by 30 to 40%, which is comparable to lifelong caloric restriction, and, again, they achieve this without decreasing their food intake. The researchers conclude that FGF21 could possibly be used as a hormone therapy to extend mammals’ lifespans, which has gotten Big Pharma salivating, raising the question: “Can aging be ‘drugged’?”

    That’s not all FGF21 can do, either. “The idea that one drug can treat obesity, diabetes, dyslipidemia [like high cholesterol], and hypertension all at once might have seemed impossible a few years ago but is now a tantalizing and exciting prospect.” The reason you can’t just give people straight FGF21 is that it gets rapidly broken down in the body, so you’d need injections every hour or two, around the clock. So, drug companies are trying to patent a variety of longer-acting FGF21 look-alikes. And, indeed, give people a little PF-05231023, and they can lose about 10 pounds in 25 days, as well as get dramatic drops in triglycerides and cholesterol, as you can see below and at 1:48 in my video Life Extension with FGF21.Then, the side effects of these new-fangled drugs started cropping up. Okay, so what are the options? How about packaging the FGF21 gene into a virus and then injecting it so it can stitch extra FGF21 genes into our DNA? Or you can just lace up your running shoes. Exercise boosts FGF21 levels, which may in fact be one of the reasons exercise is so good for us.

    Which works better, though, aerobic exercise (eight weeks of running training) or resistance exercise (eight weeks of weights)? The answer is both, but the resistance exercise edged out the running, a 42% increase in FGF21 versus a 25% increase in the aerobic exercise group. Okay, but what can we do with food? Yes, you could try engineering and injecting it, but wouldn’t it be easier to just stimulate our own natural, endogenous production through diet? One way is through no diet at all. It’s been dubbed the starvation hormone because fasting induces FGF21, but not after just a day or two.

    Physiologically, FGF21 expression rises markedly in response to fasting or starvation. But, unlike mice, which show an increase after just six hours of fasting, humans don’t get a notable surge in FGF21 until after a week. Fasting can quadruple FGF21, but it takes 10 days of fasting, which is the very poster child of an unsustainable eating pattern. You can see the increase below and at 3:19 in my video.So, how do you get the benefits without the starvation? Might a ketogenic diet be able to mimic the fast? Nope. Keto diets don’t work. In fact, keep it up for a few months, and you can actually get a significant decline in levels. High-fat diets may even interfere with the boost you get from exercise, which was seen in a study of high-intensity interval training.

    What kind of diet does work, then? We’ll find out next.

    Doctor’s Note

    Stay tuned for part two: How to Boost FGF21 with Diet for Longevity.

    Flashback Friday: How Much Should You Exercise? Check out the video to find out.

    For more on longevity, see Friday Favorites:  How to Increase Your Life Expectancy 12 to 14 Years.



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  • How HatchPath Is Connecting Workplace Burnout, Heart Health, and Community Impact Through Wellness Initiatives

    How HatchPath Is Connecting Workplace Burnout, Heart Health, and Community Impact Through Wellness Initiatives

    As conversations around workplace wellness continue to evolve, more organizations are examining how stress, burnout, and emotional strain influence broader health outcomes. According to Jordan Dunin, founder of HatchPath, the discussion increasingly extends beyond productivity or morale and into long-term well-being. HatchPath, which provides concierge-style wellness and coaching support for organizations and individuals, operates within that growing intersection between employee resilience and organizational sustainability.

    From Dunin’s perspective, businesses are in a unique position to create impact that extends beyond internal operations. He explains that for-profit organizations can still play a meaningful role in supporting communities, particularly when wellness initiatives are tied to education, accessibility, and long-term engagement. “A company does not have to operate as a nonprofit to create real impact,” Dunin says. “Organizations have the ability to support people in ways that extend far beyond the workplace when that intention becomes part of the culture.”

    That philosophy recently shaped one of HatchPath’s community wellness events, organized in partnership with the American Heart Association. The gathering brought together local professionals, wellness practitioners, and community members for an experience centered on nervous system regulation, movement, stress management, and heart health awareness. According to Dunin, the event was intentionally designed to reflect a broader understanding of wellness and the relationship between emotional health and cardiovascular health.

    “We wanted people to think differently about heart health and stress,” Dunin says. “For many people, wellness conversations focus on exercise or nutrition alone, but emotional regulation, sleep, recovery, and the state people live in every day also matter a lot.”

    The event included guided breathwork sessions, movement-based activities, wellness treatments, and educational discussions focused on recovery and restoration. From Dunin’s viewpoint, the collaborative structure reflected HatchPath’s larger mission of creating environments where people can connect through healthier habits and shared experiences.

    Natasha Iannone, Development Director of American Heart Association, adds, “We were incredibly pleased with the outcome of the Wellness at Home Experience in Naples and grateful for the collaboration with HatchPath. Events like these beautifully demonstrate what’s possible when wellness, community, and purpose come together. We look forward to continuing to work together and raise support for the American Heart Association’s life-saving mission and impact throughout Southwest Florida.”

    The connection between stress and physical health has increasingly become part of broader workplace discussions. More than 840,000 people die each year from health conditions linked to workplace psychosocial risks, including long working hours, job insecurity, workplace harassment, and chronic stress. These risks are closely associated with cardiovascular disease and mental health disorders. From Dunin’s perspective, organizations are beginning to recognize that wellness is closely tied to sustainability, retention, and overall quality of life.

    That understanding has also influenced HatchPath’s recent expansion through employee benefits platforms. According to Dunin, the model allows the company to reach a larger number of employees across multiple organizations while increasing access to wellness and coaching support. He explains that the objective is broader availability for individuals who may not otherwise seek out support independently.

    HatchPath

    “Our focus has always been participation and accessibility,” Dunin says. “When support becomes easier to access, more people are willing to engage with it consistently.”

    Beyond corporate partnerships, HatchPath has continued organizing wellness initiatives tied to different community causes, including mental health, children’s well-being, and environmental awareness efforts. Dunin notes that these events reflect a larger belief that wellness should be approached holistically rather than through isolated categories.

    He also believes that conversations around stress management are gradually becoming more normalized within leadership environments. From his perspective, many professionals are beginning to acknowledge that constant connectivity and prolonged pressure can affect recovery, focus, and emotional regulation over time.

    “Rest is becoming an important part of the conversation,” Dunin says. “People are realizing that recovery, boundaries, and nervous system health influence how they show up in every part of life.”

    As HatchPath continues expanding its reach, Dunin views the company’s work as part of a broader shift in how businesses approach responsibility and wellness. While nonprofits continue serving an essential role within communities, he believes companies also have the opportunity to contribute in ways that create meaningful and lasting impact.

    “When businesses choose to invest in people beyond performance metrics, that impact carries outward into families, communities, and everyday life,” Dunin says. “That is where long-term change begins.”

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  • 7 Whole-Grain Foods You Should Try

    7 Whole-Grain Foods You Should Try

    cups of raw whole grains

    Whole grains are important sources of fiber and nutrients. The American Heart Association recommends eating three or more servings of fiber-rich whole grains every day.

    While you may be familiar with brown rice and 100% whole-wheat bread, there are many whole-grain options. And most are money savers, especially when you buy them in bulk. Here’s how to expand your whole-grain horizons:

    Whole Grain: Barley

    • Description: Barley is high in fiber. It has a chewy texture and nutty taste like brown rice. Barley is also found in packaged granolas, hot cereals and soup mixes. Hulled barley has the most fiber because its bran layer is not removed, and it takes the longest to cook.
    • Common Sources: Hulled or hull-less barley or whole-grain barley
    • Cooking Tips: Bring 3 cups of water to a boil. Add 1 cup of hulled barley. Reduce the heat to medium low. Cover and cook for 40 to 45 minutes. Cooked barley adds bulk and flavor to soups, casseroles, cooked vegetables. Almost any recipe that calls for rice can be replaced with barley. Toss cooked barley with your favorite cooked beans, chopped onions and fresh herbs for a twist on plain rice and beans.

    Whole Grain: Bulgur

    • Description: Bulgur is made from wheat kernels that have been dried and boiled. It’s usually sold as fine or coarse. Sometimes bulgur is confused with cracked wheat, which isn’t previously boiled so it needs to be cooked longer than bulgur.
    • Common Sources: Bulgur wheat
    • Cooking Tips: Soak 1 cup bulgur in 1½ cups very hot water, and it’s ready in 15 minutes! Bulgur can be added to soups, meatballs, meatloaf or substituted for rice in cold and hot dishes. To make tabbouleh, a popular Middle Eastern grain salad, mix cooked bulgur with chopped parsley, mint, tomatoes, lemon juice and a drizzle of olive oil.

    Whole Grain: Corn

    • Description: Corn is a whole grain that’s available in many forms and is inexpensive, too. When buying corn products (flour, meal, grits) other than kernels, look for the words “whole-grain corn” in the ingredient list.
    • Common Sources: Whole kernels (fresh, frozen or canned), popcorn, whole cornmeal, whole grits, corn tortillas (made with whole-grain corn or whole cornmeal)
    • Cooking Tips: To cook cornmeal (polenta), mix 1 cup whole cornmeal with 1 cup cool water. Bring 3 cups water to a boil. Slowly whisk in cornmeal mixture. Reduce the heat to medium. Cover and cook for 10 to 15 minutes, stirring often. Use whole cornmeal to make muffins, cornbread or pancakes. Add corn kernels to salads, soups and casseroles.

    Whole Grain: Millet

    • Description: When cooked, tiny yellow balls fluff up like rice. Millet has a delicious, nutty flavor.
    • Common Sources: Hulled millet or whole millet
    • Cooking Tips: Bring 2½ cups of water to a boil. Add 1 cup millet. Reduce the heat to medium. Cover and cook for 20 to 25 minutes. After cooking, whip millet like mashed potatoes. For extra flavor, toast millet in a pan for 10 minutes before cooking. Add ½ cup to batter for banana bread or corn muffins for an added crunch.

    Whole Grain: Oats

    • Description: Oats are one of the most popular whole grains in America. They are inexpensive and easy to make. Choose steel-cut or old-fashioned oats. The plain bulk versions have no sodium, no sugar and no preservatives. Skip the flavored oatmeal products.
    • Common Sources: Steel-cut oats, old-fashioned/rolled oats, quick or instant oats, whole oat flour
    • Cooking Tips: Bring 2 cups water and 1 cup old-fashioned oats to a boil. Reduce the heat to medium. Cook for 8 to 10 minutes, or until creamy, stirring frequently. Cook your oatmeal in fat-free or low-fat milk for a creamier taste and extra nutrients. Mix in unsweetened dried fruit and unsalted nuts for a filling breakfast.

    Whole Grain: Quinoa

    • Description: Quinoa has a slightly crunchy texture. It is a high-protein whole grain. 
    • Common Sources: Whole-grain quinoa, whole-quinoa flakes, whole-quinoa flour
    • Cooking Tips: To prevent it from tasting bitter, rinse quinoa before cooking. Bring 2 cups of water to a boil. Add 1 cup quinoa. Reduce the heat to medium. Cover and cook for 20 minutes. Use in salads, casseroles, hot breakfast cereals and bean dishes for a boost of nutrition and a nutty crunch.

    Whole Grain: Sorghum

    • Description: Sorghum is a cereal grain that originated from Africa and is now a major staple in the United States. It’s gluten free, making it a great option for those with celiac disease or gluten intolerances.
    • Common Sources: Breakfast cereals, gluten-free breads and pasta, granola, syrups
    • Cooking Tips: Make sure to rinse and drain whole-grain sorghum before using. Bring 3 cups of water to boil. Add 1 cup of sorghum. Reduce the heat to low. Simmer for 40 to 55 minutes, or until tender. Drain well. Use as a side dish, in pastas or hot cereal; make into overnight oats; or add some crunch to salads. Pop it to make popcorn.

    Last Reviewed: Jun 25, 2024

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  • How To Meditate as an Adult — Even With Noise around you

    How To Meditate as an Adult — Even With Noise around you

    The crack team at How to Adult takes on basic seated meditation. Take 5 minutes and follow the demonstration.

    It takes so much energy to just be sometimes.

    Add in adult responsibilities like work, family, relationships, finances, and worry about the world, and it can all feel like way too much.

    While mindfulness meditation can’t take away the stressors of grown-up life, it can help us regulate our nervous systems, process emotions, improve memory and sleep, and bring clarity in our decision-making. And these are all benefits that can help us at least learn how to adult with a little more peace.

    If you’re curious about starting a practice but aren’t sure where to start, the creators of the How to Adult Youtube channel crafted a five-minute primer on how to meditate. They discuss the benefits, the practice—including some pointers from Mindful on basic seated meditation.

    All you need is five minutes and a chair to follow the demonstration.



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  • How Hormones Change Across the Day: Cortisol, Melatonin, and Energy Slumps

    How Hormones Change Across the Day: Cortisol, Melatonin, and Energy Slumps

    Hormones play a central role in shaping how the body feels and functions from morning to night. From the moment a person wakes up to the time they fall asleep, hormones like cortisol and melatonin follow a predictable pattern tied to the circadian rhythm.

    These natural fluctuations influence alertness, focus, and even the familiar experience of daily energy slumps. Understanding how hormones shift across the day can help explain why energy rises and falls, and what can be done to stay balanced.

    Understanding the Circadian Rhythm and Hormones

    The circadian rhythm is the body’s internal 24-hour clock that regulates sleep, wakefulness, and hormone production. It is controlled by a small region in the brain called the suprachiasmatic nucleus, which responds primarily to light and darkness.

    Hormones such as cortisol and melatonin are tightly linked to this rhythm. When the eyes detect light in the morning, signals are sent to reduce melatonin production and increase cortisol levels. As daylight fades, the process reverses. This cycle ensures that the body stays aligned with environmental cues, supporting consistent energy levels and sleep quality.

    What Is the Circadian Rhythm and Why Is It Important?

    The circadian rhythm is essential because it synchronizes biological processes, including hormone release, digestion, and body temperature. When this rhythm is disrupted, by irregular sleep or excessive screen time, it can lead to fatigue, poor focus, and more frequent daily energy slumps.

    Morning Hormones: The Cortisol Awakening Response

    Cortisol, often referred to as the “stress hormone,” plays a key role in waking the body up. In healthy individuals, cortisol levels rise sharply within the first 30 to 45 minutes after waking. This is known as the cortisol awakening response.

    This hormone boost increases alertness, sharpens focus, and prepares the body for the day ahead. It also helps regulate metabolism and blood sugar levels, ensuring that energy is readily available.

    Why Is Cortisol Highest in the Morning?

    Cortisol peaks in the morning because the circadian rhythm signals the body to transition from rest to activity. This rise supports mental clarity and physical readiness, making it easier to start the day productively.

    Midday Balance: Sustaining Energy Through Hormones

    As the morning progresses, cortisol levels gradually stabilize rather than remain elevated. During this period, other hormones such as insulin and dopamine contribute to maintaining steady energy and motivation, according to Harvard Health.

    This balance often explains why many people experience peak productivity in the late morning hours. The body is fully awake, hormone levels are stable, and cognitive performance tends to be at its best.

    Why Do People Feel Most Productive in the Morning?

    Morning productivity is often linked to optimal hormone balance. Cortisol is still relatively elevated, supporting alertness, while distractions and fatigue have not yet accumulated. This creates an ideal window for focused work.

    Afternoon Energy Slumps and Hormonal Shifts

    Many people notice a dip in energy during the early to mid-afternoon. These daily energy slumps are not simply the result of a heavy lunch, they are also influenced by the circadian rhythm.

    During this time, cortisol levels decline slightly, and the body experiences a natural lull in alertness. Blood sugar fluctuations after eating can further contribute to feelings of sleepiness.

    Why Do People Feel Sleepy in the Afternoon?

    Afternoon fatigue is partly driven by the body’s internal clock. The circadian rhythm includes a natural dip in energy, typically between 1 PM and 3 PM. Combined with digestion and lower cortisol levels, this creates the perfect conditions for a temporary slowdown.

    Evening Transition: Melatonin and Hormones

    As the day winds down, the body begins preparing for rest. Cortisol levels continue to drop, while melatonin production gradually increases in response to reduced light exposure.

    Melatonin is often called the “sleep hormone” because it signals to the body that it is time to wind down. This shift helps reduce alertness and promotes relaxation.

    What Time Does Melatonin Peak?

    Melatonin levels typically begin rising in the evening and peak during the night, usually between 2 AM and 4 AM. This peak supports deep, restorative sleep and aligns with the body’s natural circadian rhythm, as per Cleveland Clinic.

    Nighttime Hormones and Sleep Quality

    During sleep, melatonin works alongside other hormones to support recovery and repair. Growth hormone, for example, is released during deep sleep stages, helping with tissue repair and muscle growth.

    Exposure to artificial light, especially blue light from screens, can interfere with melatonin production. This disruption can delay sleep onset and reduce overall sleep quality.

    How Does Melatonin Affect Sleep Quality?

    Melatonin helps regulate the timing of sleep and ensures that the body enters deeper sleep stages. When melatonin levels are suppressed, falling asleep becomes more difficult, and sleep may feel less restorative.

    What Disrupts Hormones and the Circadian Rhythm?

    Modern lifestyles can easily interfere with natural hormone cycles. Several common factors can disrupt the circadian rhythm and contribute to daily energy slumps:

    • Irregular sleep schedules that confuse the body’s internal clock
    • Excessive exposure to blue light at night
    • High stress levels that keep cortisol elevated
    • Poor diet and inconsistent meal timing
    • Overuse of caffeine, especially in the afternoon

    What Throws Off the Circadian Rhythm?

    Anything that alters light exposure or sleep timing can disrupt the circadian rhythm. Even small shifts, like staying up late on weekends, can affect hormone balance and energy levels during the week.

    Supporting Healthy Hormones Throughout the Day

    Maintaining balanced hormones does not require drastic changes. Small, consistent habits can reinforce a healthy circadian rhythm and reduce daily energy slumps:

    • Get natural sunlight in the morning to support cortisol regulation
    • Maintain a consistent sleep and wake schedule
    • Eat balanced meals to stabilize blood sugar
    • Limit caffeine intake after midday
    • Reduce screen exposure in the evening to protect melatonin production

    How Can the Circadian Rhythm Be Reset Naturally?

    Resetting the circadian rhythm involves aligning daily habits with natural light cycles. Morning sunlight, regular sleep patterns, and minimizing nighttime light exposure are among the most effective strategies.

    How Hormones Shape Energy From Morning to Night

    Hormones such as cortisol and melatonin follow a predictable daily pattern that directly influences energy, focus, and sleep.

    Guided by the circadian rhythm, these hormonal shifts explain why mornings feel energizing, afternoons bring daily energy slumps, and evenings encourage rest. By understanding how hormones change across the day, it becomes easier to support consistent energy levels and improve overall well-being.

    Frequently Asked Questions

    1. Can changing meal timing improve daily energy slumps?

    Yes. Spacing meals evenly, including protein and fiber, and avoiding very heavy lunches can smooth blood sugar swings, which often worsen mid-afternoon energy dips.

    2. Do naps affect cortisol, melatonin, or the circadian rhythm?

    Short naps of 20, 30 minutes usually do not disrupt hormones or the circadian rhythm, but long or late-afternoon naps can delay nighttime melatonin rise and make it harder to fall asleep.

    3. How does shift work affect hormones like cortisol and melatonin?

    Rotating or night shifts can desynchronize cortisol and melatonin from the natural light, dark cycle, leading to misaligned energy peaks, more pronounced daily energy slumps, and poorer sleep quality.

    4. Can exercise help regulate hormones and daily energy?

    Regular daytime exercise can strengthen the circadian rhythm, support healthy cortisol patterns, and improve nighttime melatonin release, which often leads to more stable energy across the day.



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  • Healthy Schools • The Nutrition Source

    Healthy Schools • The Nutrition Source

    Happy kids in line taking food from cafeteria worker during lunch time at school

    Schools are in a unique position to promote healthy eating and physical activity, with more than 95% of U.S. youth aged 5-17 years old attending school outside of the home. Schools can implement policies and practices that encourage healthy eating and physical activity during the school day, and can also help children and adolescents establish lifelong healthy patterns.

    Healthy Eating During the School Day

    Policies and programs guiding what foods and beverages are available in schools provide an important opportunity to improve child health. This is especially important for children from households with lower incomes and children who are members of racial/ethnic minority groups (who, on average, have less access to healthy food, poorer dietary quality, and higher risk for obesity compared to other children). [1]

    School meals and competitive foods and beverages

    In the U.S., federal assisted meal programs administered by the United States Department of Agriculture provide nutritionally adequate breakfasts, lunches, and afterschool snacks to children during the school year. The School Breakfast Program (SBP) serves meals to 14.6 million children, and the National School Lunch Program (NSLP) provides lunches and after-school snacks to more than 30 million children; 22 million receive those meals for free or at a reduced price. [2] Lower-income children participate in these programs at higher rates than other children, and can receive free or reduced-priced meals. [3]

    The Healthy Hunger Free Kids Act (HHFKA) of 2010 authorized funding and set policies to improve the nutritional quality of food and beverages served to children through the SBP and NSLP. [4] HHFKA regulations required meal patterns for breakfast and lunch to increase fruits and vegetables and limit starchy vegetables, create age-specific recommended serving sizes, serve only low-fat or fat-free milk, and serve more whole grains, among other standards. [5] The HHFKA also, for the first time, established nutrition standards for competitive food and beverages sold outside of school meal programs as a la carte, from vending machines, or school stores. These “Smart Snacks” guidelines eliminated almost all sugary beverages, and placed limits on calories, sodium, and saturated fat and sugars on snacks. [6]

    Implementation of HHFKA has been a major advance for child nutrition, [7-9] and several studies have found its implementation was associated with significant decreased risk of obesity among school-aged children and may have been particularly impactful for students in poverty, who tend to benefit the most from NSLP/SBP. [10-12] In the U.S., Canada, and the United Kingdom, nutrition standards for competitive food and beverages and school meals in the and have demonstrated positive health impacts, including reducing consumption of sugary beverages and unhealthy snacks, and increasing fruit intake. [13]

    Increasing participation in school meals

    To ensure that children who would benefit most from SBP and NSLP have access to these programs, it is important to consider how to increase student participation in school meals.  One promising approach is the adoption of universal free school meals (UFSM) policies. After a UFSM policy was temporarily introduced nationwide in 2020 during the COVID-19 pandemic, several states passed legislation to continue funding the program within their own states, and many others are considering adopting a UFSM model. UFSM models are associated with increased participation in school meals and reduced obesity risk. [14] In states without UFSM, there are more localized options for increasing access to school meals. The Community Eligibility Provision (CEP) is a non-pricing meal service option for schools and school districts in low-income areas that allow them to serve breakfasts and lunches at no cost to all enrolled students without collecting household application. Schools that adopt CEP are reimbursed based on the participation in other food assistance programs such as the Supplemental Nutrition Assistance Program and Temporary Assistance for Needy Families. Students in CEP districts would be provided free, healthy meals consistent with the HHFKA guidelines, and significantly reduce the administrative burden for school districts. [15]

    Direct provision of fresh fruits and vegetables

    In the U.S., the Fresh Fruit and Vegetable Program (FFVP) is another federally assisted program that provides free fresh fruits and vegetables to elementary school children during the school year. FFVP introduces children to new and different varieties of fresh fruits and vegetables, with the goal of increasing overall acceptance and consumption. FFVP prioritizes schools with the highest percentage of children eligible for free and reduced priced meals. [16] Other countries have also implemented direct provisions of fruits and vegetables in schools, including Canada, Denmark, Netherlands, Norway, and the United Kingdom. A meta-analysis of programs in these countries and the U.S. demonstrated that direct provision policies significantly increased fruit and vegetable intake. [13]

    Recommendations for school meals and competitive foods in schools

    • Provide competitive foods and beverages and school meals that meet nutrition standards




    • Increase participation in school meals through programs such as Community Eligibility Provision and Universal School Breakfast




    • States should implement nutrition standards that strengthen the federal standards




    • Direct provision of healthful food and beverages such as fruits and vegetables




    • Increase financial support for school meal programs from federal, state, and local governments

     Best practice guidance for school meals and competitive foods in schools

    • Give students adequate time to eat




    • Encourage staff to model healthy eating




    • Incorporate nutrition education into school meal programs




    • Ensure that food served at classroom parties and school functions, including fundraisers, meets competitive food standards




    • Limit marketing of unhealthy foods




    • School garden programs including nutrition and gardening education and hands-on gardening experiences




    • Invest in cafeteria facilities to store, prepare, and display healthy foods




    • Train food service staff in health food preparation techniques

    Drinking Water Access During the School Day

    Providing clean, safe drinking water in schools helps increase students’ overall water intake, maintain hydration, and reduce calorie intake if substituted for sugary drinks. [17-19] The HHFKA requires schools participating in the School Breakfast or and National School Lunch Program to make water available to students during meal times for free. [20] One study found that installation of water jet dispensers on school cafeteria lunch lines was a cost-effective strategy for preventing cases of childhood obesity. [21]

    Physical Activity During the School Day

    Children require at least 60 minutes of moderate to vigorous physical activity each day. Schools can help children get the recommended amount of daily physical activity by offering more frequent, higher quality and more active physical education and recess, and by promoting physical activity throughout the day. [22-26]

    Active physical education

    Health organizations recommend that schools provide 150 minutes per week of instructional physical education for school children and 225 minutes per week for middle and high school students throughout the school year. [27,28] In 2014, only 15% of elementary, 9% of middle, and 6% of U.S. high schools require students to take physical education classes on at least 3 days per week. [29] Furthermore, children often spend less than half of their time in physical education classes being physically active. [24,30] Active physical education focuses on making the time that children spend in class more active. Improving the quality of physical education classes will help children get more physical activity and encourage them to develop healthy habits.

    Best practice guidance for physical activity during the school day  

    • Provide daily physical education to children in grades K-12




    • Provide a minimum minutes per week of participation in physical education




    • Adopt physical education standards and curriculum




    • Ensure that children spend most of their physical education time being physically active




    • Hire licensed physical education teachers and offer them ongoing training




    • Make sure that physical education requirements are not waived for other physical or academic activities




    • Prohibit schools and districts from using physical activity as a form of punishment

    Physical activity during recess

    Daily recess during the school day is a relatively easy and low-cost way to help children be physically active. In addition to offering recess, it is important that the time that children spend in recess periods is physically active time. Unfortunately, since the mid-2000s, up to 40% of U.S. school districts have reduced or eliminated recess time. [21,31] Ways to increase physical activity during recess time include providing structured physical activity, the installation of playground markings, and/or the provision of portable play equipment. [32] 

    Best practice guidance for recess during the school day

    • Provide all k-12 students with recess daily




    • Provide schools and students with adequate spaces, facilities, equipment, and supplies for recess




    • Ensure that spaces and facilities for recess meet or exceed recommended safety standards




    • Do not exclude students from recess for disciplinary reasons or academic performance in the classroom




    • Schedule morning recess before lunch




    • Provide staff members who lead or supervise recess with ongoing professional development

    Active classrooms

    Incorporating classroom physical activity can take place at any time and occurs at one or several brief periods during the school day. Physical activity in the classroom can be integrated into academic instruction or providing breaks from instruction designed for physical activity. In 2016, only 11% of U.S. school districts required elementary schools to provide regular classroom physical activity breaks; this was even lower for middle schools (8%) and high schools (2%). [33]

    Best practice guidance for classroom physical activity in schools

    • Integrate physical activity into planned academic instruction to reinforce academic concepts [34,35]




    • Provide physical activity breaks outside of planned academic instruction




    • Use classroom physical activity as a way to reinforce skills learned in physical education




    • Ensure that barriers to classroom physical activity, such as lack of equipment or available space, are minimized.




    • Do not withhold classroom physical activity from students as a disciplinary approach




    • Provide teachers with ongoing professional development on classroom physical activity

    A comprehensive school physical activity program

    A Comprehensive School Physical Activity Program is the development, implementation, and evaluation of strategies to increase physical activity during the school day. With active physical education, active recess, and movement breaks in the classroom. [22] A coordinated effort in schools to help all students meet recommended levels of physical activity would help children grain skills and confidence to make regular physical activity a lifelong habit.

    The 5 Components of a Comprehensive School Physical Activity Program [22]

    1. Physical Education




    2. Physical Activity During School: Recess and Movement Breaks in the Classroom




    3. Family and Community Engagement




    4. Staff Involvement




    5. Physical Activity Before and After School

    Multi-component School Based Programs and Policies to Improve Diet and Physical Activity

    Schools play an important role in improving the dietary and physical activity behaviors of students by implementing policies and practices that support healthy eating and physical activity. Multi-component school-based interventions targeting both diet and physical activity may help prevent excess weight gain among children. [36-40]

    The Centers for Disease Control and Prevention created the School Health Guidelines that are the foundation for developing, implementing, and evaluating healthy eating and physical activity policies and programs for students during the school day. Resources for the School Health Guidelines are provided by the Centers for Disease Control: School Health Guidelines to Promote Healthy Eating and Physical Activity, and School Health Guidelines.

    The 9 School Health Guidelines [40]

    1. Healthy Eating and Physical Activity




    2. School Environments




    3. Quality School Meal Program




    4. Comprehensive Physical Activity




    5. Health Education




    6. Health, Mental Health, and Social Services




    7. Partner with Families and Community members




    8. School Employee Wellness Program




    9. Certified and Qualified Staff

    A systematic review across high-income countries of strategies to prevent childhood overweight and obesity found that school-based intervention with combined diet and physical activity components and a home element had the greatest intervention effects for at least one adiposity-related outcome. The findings support recommendations that schools should be a focal point for obesity prevention efforts. [36]

    School Wellness Policies

    Starting in 2006, U.S. schools participating in NSLP and/or SBP were required to adopt and implement a wellness policy that included standards for nutrition education, school meals and competitive foods, and physical activity. Districts with strong, comprehensive policies were more successful at implementing such policies at the school level. [41] Furthermore, state wellness policy requirement laws have been associated with successful school district wellness policy implementation, highlighting the role of state laws and district policies in working together to ensure healthy eating and physical activity strategies are implemented in schools. [42] Strong school wellness policies result in improved competitive food and beverage environments and physical activity practices, and may significantly reduce the risk of adolescent obesity. [43-48]

    Related

    Last reviewed March 2024

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  • Inside the Liver and Its Constant Role in Detoxification, Metabolism, and Bile and Blood Filtration

    Inside the Liver and Its Constant Role in Detoxification, Metabolism, and Bile and Blood Filtration

    The liver is one of the most vital organs in the human body, yet much of its work goes unnoticed. Every minute, the liver performs essential tasks that keep the body balanced and functioning properly, including detoxification, metabolism, bile production, and blood filtration.

    Unlike organs that send immediate signals when something is wrong, the liver works silently, handling complex biochemical processes that support nearly every system in the body.

    The Liver: Your Body’s Silent Powerhouse

    Located in the upper right abdomen, the liver is the largest internal organ and carries out hundreds of functions simultaneously. Its ability to multitask is what makes it indispensable. From filtering harmful substances to regulating nutrients, the liver plays a central role in maintaining internal stability.

    What makes the liver remarkable is how efficiently it performs detoxification, metabolism, bile production, and blood filtration without drawing attention. Even when under stress, it continues to operate in the background, adapting to the body’s needs in real time.

    How the Liver Handles Detoxification Every Minute

    One of the liver’s primary responsibilities is detoxification. As blood flows from the digestive system into the liver, it carries nutrients along with toxins such as alcohol, medications, and environmental chemicals. The liver processes these substances through a two-phase detoxification system.

    In Phase I, enzymes break down toxins into intermediate compounds. In Phase II, these compounds are converted into water-soluble substances that can be safely excreted through urine or bile. This ongoing process ensures that harmful substances do not accumulate in the body.

    The Liver’s Role in Metabolism and Energy Balance

    The liver is central to metabolism, acting as the body’s metabolic control center. It processes carbohydrates, fats, and proteins to ensure a steady supply of energy. After a meal, the liver converts excess glucose into glycogen for storage. When energy is needed, it converts glycogen back into glucose and releases it into the bloodstream.

    Fat metabolism also takes place in the liver, where fats are broken down for energy or converted into cholesterol and other essential molecules. Protein metabolism involves breaking down amino acids and removing ammonia, a toxic byproduct, by converting it into urea, according to Cleveland Clinic.

    Bile Production: The Liver’s Digestive Assistant

    Another critical function of the liver is bile production. Bile is a digestive fluid that helps break down fats into smaller molecules, making them easier to absorb in the intestines. Without bile, the body would struggle to absorb fat-soluble vitamins such as vitamins A, D, E, and K.

    Bile is continuously produced by the liver and stored in the gallbladder until it is needed. When fatty foods are consumed, bile is released into the digestive tract to aid in digestion. This process highlights the liver’s role in supporting efficient nutrient absorption.

    Blood Filtration: Cleaning Your Circulatory System

    Blood filtration is another key responsibility of the liver. Blood from the digestive organs passes through the liver before circulating throughout the body. During this process, the liver removes toxins, bacteria, and waste products.

    Specialized cells known as Kupffer cells play a role in identifying and breaking down harmful particles, contributing to immune defense. At the same time, the liver processes old or damaged red blood cells and recycles their components, as per Mayo Clinic.

    Other Essential Functions Happening in the Background

    Beyond detoxification, metabolism, bile production, and blood filtration, the liver performs several additional functions that are essential for survival. It produces proteins such as albumin, which helps maintain fluid balance, and clotting factors that prevent excessive bleeding.

    The liver also stores important vitamins and minerals, including vitamin B12, iron, and fat-soluble vitamins. These reserves are released when the body needs them, ensuring consistent nutrient availability.

    Hormone regulation is another task handled by the liver. It breaks down excess hormones and helps maintain proper hormonal balance, which affects everything from mood to metabolism.

    Signs Your Liver Might Be Struggling

    Because the liver operates quietly, early signs of trouble can be easy to miss. Symptoms often appear only after significant stress or damage has occurred. Common indicators include fatigue, yellowing of the skin or eyes (jaundice), abdominal discomfort, and dark urine.

    Digestive issues, such as nausea or loss of appetite, may also signal that the liver is not functioning optimally. Recognizing these signs early can help prevent more serious complications.

    How to Support Your Liver’s Daily Work

    Supporting liver health involves maintaining habits that reduce strain on its processes. A balanced diet rich in fruits, vegetables, and whole foods provides nutrients that aid detoxification and metabolism. Limiting alcohol and processed foods can reduce the burden on the liver.

    Staying hydrated helps the liver flush out toxins more effectively, while regular physical activity supports metabolic function. Routine health checkups can also help monitor liver function and detect potential issues early.

    Why the Liver’s Constant Work Matters for Overall Health

    The liver works continuously to keep the body in balance, managing detoxification, metabolism, bile production, and blood filtration without interruption. Its ability to adapt and perform multiple functions at once makes it one of the most important organs for maintaining overall health.

    By understanding how the liver operates quietly in the background, individuals can make informed choices that support its function. Protecting liver health is not just about preventing disease, it is about ensuring that the body’s internal systems continue to run smoothly every minute of the day.

    Frequently Asked Questions

    1. Can the liver repair itself after damage?

    Yes, the liver has a strong ability to regenerate, but repeated or severe damage can limit this process over time.

    2. How long does it take for the liver to process alcohol?

    On average, the liver processes about one standard drink per hour, depending on factors like body size and metabolism.

    3. Does drinking more water improve liver detoxification?

    Water supports overall body function and helps flush waste, but it does not directly speed up the liver’s detoxification processes.

    4. Are liver detox diets necessary for good health?

    Most detox diets are unnecessary because the liver naturally handles detoxification efficiently without special cleanses.



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