Best Holistic Life Magazine, January 2025

REDEFINING POWER: EMBRACING BOUNDARIES FOR TRUE FREEDOM

January 2025

EXCLUSIVE INTERVIEW WITH

Theresa

BYRNE: LEADING Way in Mindset

HOW DOES

THE

FAILURE FUEL Achievement?

TRANSFORMATION

The Power of Loss The

Secret Playbook for the

Breakthrough to

WELLNESS: Understanding Hormones

Winning

Manifestation Game

AKASHIC ROADMAP 2025:

CRAFTIN G YOUR

BEST YEAR YET THROUGH

CONSCIOUS

MANIFESTATION

Ready for a

SLEEP MAKEOVER?

January‘s Habit is the First Step

"Your potential is limitless, your journey is ongoing."

- Jana Short

stock.adobe.com | Gelpi

August is like the Sunday Of Summer!

EDITING Best Holistic Life Magazine BEST HOLISTIC LIFE LLC ALL RIGHTS RESERVED https://bestholisticlife.com Cover Image James Patrick Photography Chief Editor: Jana Short Editors: Dr. Dixie Short, Jessica Schreib Layout: Jessica Schreib U Schreib.Design, Germany.

Images: If not otherwise specified, images belong to the creator of the articles. Any reproduction, publication or distribution is copyright infringement.

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Jana Short ABOUT THE EDITOR

Jana Short is making waves among international influencers and entrepreneurs through her various platforms. She is a highly accomplished mindset coach, NLP & RTT practitioner, entrepreneur, best-selling author, podcaster, and Best Holistic Life Magazine editor.

Jana has received numerous accolades for her work, including being named one of Los Angeles' Women of the Year 2023 by Hollywood Soeleish Magazine, being featured on the cover of San Francisco Soeleish Magazine in July 2022, and being named the Los Angeles Entrepreneur Magazine's Top Influencer of 2022 for the second consecutive year.

Catch Jana on: https://www.janashort.com/

FACEBOOK-SQUARE /BestHolisticLifeMagazine INSTAGRAM /janashortofficial YOUTUBE /c/OhMyHealthThereIsHOPE

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Best Holistic Life January 2025

66

TABLE OF

CONTENT Cover Stories 16

Living Inside Out

Transformation

21

Ocean Swimming as a Substitute for Running

7

How Does Failure Fuel Achievement? The Power of Loss

24

The Shining Light Circle of Healing and Love

10

Breakthrough to Wellness: Understanding Hormones

28

Holiday Hangover? Here’s Your Cure

13

The Secret Playbook for Winning at the Manifestation Game

33

Why Make Preventative Health Practices Part of Your Routine?

39 Akashic Roadmap 2025: Crafting Your Best Year Yet through

36

Vibrations of Joy: Witnessing Gratitude’s Life-Altering Force

Conscious Manifestation

42

From Reflection to Action: New Year Happiness Plan!

Ready for a Sleep Makeover? January's Habit is the First Step

47

Archetypes, Astrology & Numerology

48

Living Holistically... You May Be Missing the Mark

69 Exclusive Interview with Theresa Byrne: Leading the Way in Mindset

138

From the Team 100

How much do we love Zendocrine?

108

seasonal foods to help start a healthy new year.

160

Monthly Energy Update

16

80

Ta b l e o f Co n t e n t

3

53 Unmasking the Stealth Shopper: 5 Revealing Signs You're Secretly Shopping 56

Unlock the Secret to Inner Peace: 11 Unique Practices to Transform Your Life

61

Look for the Lesson

62

How Can You Have a Healthy Body Image In Spite of Social Media?

66 Emerging From the Consciousness Crisis: Resetting Back to Our Radiance 80

Is Your Body Trying to Tell You Something You’re Afraid to Admit?

84 New Year's Resolutions: A Guide to Navigating Change and Emerging Stronger in 2025

84

126 111

Seasonal Recipes to Help you Live Your Best Life!

124

This New Year, Let Self-Reflection Guide Your Resolutions

127

How Do You Taste Below the Waist?

130

New Year, Stronger You Inside & Out

135

Embracing Seasonal Mindset Shifts: The Buffalo Mindset

143

A Fresh Start for Sick Pets: A New Path to Wellness

146

The Skincare Evolution: From Drugstore to Medical Grade

Others Reverse Chronic Illness

149

The Healing Power of Your Voice | A Catalyst for Transformation

92

Is The Inner Parent The Missing Piece In Your Personal Growth?

150 What Are The Key Symptoms Of Menopause? & If Menopausal, Should

96

From Chaos to Calm: Your New Year’s Guide to a Balanced Life

102

4 Things You Need To Know About UTI's

107

Start Your Day with Intention and Energy

89 The Art of Healing: How I Overcame Alopecia Universalis and Help

to Cosmeceuticals

I Start My New Year Wellness Plan With Hormone Therapy?

152 Restoring Balance: Holistic Approaches to Stress and Anxiety Through Acupuncture 154

7 Must-Know AI Strategies to Grow Your Business in 2025!

157 Building New Beginnings: Shaping Your Future with Emotional Architecture.

148

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Our CON T R I BUT ER S

Best Holistic Life January 2025

S C O T T G AT E S

MUNEEZA AHMED

@gateswellness NLP Trauma Coach

@ muneeza_medical_intuitive Medical Intuitive

SA M T EJA DA

DR. CALI ESTES

@‌sammy_tejada CEO & Founder @Liquivida

@dr._cali_estes Doctor of Psychology

N AT H A L I E B O T R O S

P AT T Y O L I V E R

@thebon_vivantgirl Best-Selling Author

@ pattyoliverenergyhealer Energy Healer

LAETITIA ANDRAC

D AW N A C A M P B E L L

@essential.shift Strategy & Energetic Coach

@dawnacampbellofficial The Mind Whisper

MARK ANTHONY

@psychiclawyermarkanthony Psychic Lawyer, Best Selling Author

DR. ERIC FETE @drericfete The Fitness Physician

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T O N YA F I N E S Z

DR. DIXIE SHORT

@tmfines Best-Selling Author

@AskDrDeeDNM Doctor of Natural Medicine

M A R I A B A L TA Z Z I

THERESA BYRNE

@mariabaltazzi Emmy-winning TV Producer

@ theresa_byrne1 Award-winning mindset coach

D R . TAW N I E , D N M

A N D R E A S C H WA R T Z

@‌soundsleepconsultants Founder of Sound Sleep Consultants

@andreaberlinschwartz Health Coach

JA M E S G R AY RO B I N S O N

PA R I N A Z S H A M S

@ sirjamesgrayrobinson Spiritual & Relationship Expert, Best-Selling Author

@_parinazshams_ Spiritual Mentor

KASIA DODD

M A L AY S I A H A R R E L L

@inherence_kasiadodd Best-Selling Author

@malaysiahharrell Spritual Transformation Coach & Speaker

A Z LY N N B E R RY

@e_motionalarchitecture Emotional Arcitecture

AL WYNANT

@ingomu.coaching Founder of INGOMU

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Best Holistic Life January 2025

H o w D o e s F a i l u r e F u e l A c h i e v e m e n t ? Th e P o w e r o f L o s s

HOW DOES FAILURE FUEL ACHIEVEMENT?

THE POWER OF LOSS

BY JANA SHORT

“If you want to succeed,

double your failure rate.”

Forging Resilience in the Crucible of Adversity Loss is not merely an opportunity for intellectual growth; it's a crucible where resilience and grit are forged. Whenever we encounter a setback and choose to rise above it, we strengthen our resolve, deepen

In a society that often equates success with a highlight reel of victo-

our determination, and cultivate the mental fortitude necessary to

ries and achievements, it's easy to fall into the trap of believing that

weather the inevitable storms that life throws our way.

loss is something to be avoided at all costs. We're bombarded with

Embracing loss empowers us to adopt a growth mindset, where chal-

messages that glorify perfection, instill a fear of failure, and paint

lenges are viewed not as insurmountable barriers but as stepping

any deviation from the winning path as a personal shortcoming.

stones to success. We learn to persevere in the face of adversity, to

However, what if we dared to challenge this narrative? What if we

rebound from disappointments with renewed vigor, and to maintain

embraced loss not as an obstacle but as an integral and transfor-

an unwavering focus on our goals, even when the road ahead seems

mative part of the journey toward achieving our goals and dreams?

shrouded in uncertainty.

The Hidden Curriculum of Loss

Igniting the Spark of Innovation

Every stumble, every setback, and every perceived "failure" carries

Loss can be a surprising catalyst for creativity and innovation. When

within it a wealth of knowledge waiting to be unearthed. Loss is

our initial plans falter, we're forced to step outside our comfort

not an endpoint; it's a feedback loop, a hidden curriculum offering

zones, explore uncharted territories, and devise ingenious solu-

invaluable insights into areas where we can grow, strategies that

tions to navigate unfamiliar terrain. This can lead to groundbreaking

need refining, and even revealing strengths we might not have recog-

discoveries, unexpected breakthroughs, and novel approaches that

nized. By embracing loss and taking the time to dissect its lessons—

we might never have stumbled upon had we remained confined to

both the missteps and the unexpected triumphs—we equip ourselves

the well-trodden path.

with the wisdom to navigate future challenges with greater clarity

Embracing loss fosters a spirit of experimentation, risk-taking, and

and confidence.

boundary-pushing. It cultivates an environment where curiosity and

This process of reflection and learning transcends dwelling on

exploration thrive, where failure is not a dead end but a springboard

mistakes or succumbing to self-pity. It's about actively extracting

for generating new ideas and possibilities.

the lessons embedded within the experience, integrating them into

Cultivating Humility and Gratitude in the Face of

our approach, and emerging on the other side with newfound resil-

Adversity

ience and strategic acumen. The more we embrace this transforma-

Loss has a humbling effect, reminding us that we're not infallible,

tive process, the faster we iterate, adapt, and elevate our strategies,

don't possess all the answers, and that the journey toward success

propelling us toward our goals with remarkable speed and intention.

is rarely linear. This humility serves as a powerful antidote to arrogance and complacency, keeping us grounded, open to learning, and receptive to the wisdom that others can offer.

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Best Holistic Life January 2025

Moreover, embracing loss fosters a deep sense of gratitude

our character, our capacity for empathy, and our ability to

for the opportunities that come our way, the lessons we

navigate life's complexities with grace and wisdom.

glean from every experience, and the unwavering support

Embracing the Journey, Embracing the Growth

we receive from those who believe in us. It encourages us to

Let us challenge the prevailing narrative that equates loss

savor the journey, not just the destination, and to find joy

with failure. Let us embrace loss not as a sign of weak-

in the process of growth, self-discovery, and the resilience

ness but as a testament to our courage, resilience, and

we cultivate along the way.

unwavering pursuit of our dreams. Let us learn to dance

Redefining Winning: A Holistic Approach

with setbacks, to extract the wisdom they offer, and to use

In a world that often equates winning with external accom-

them as stepping stones on the path to a more fulfilling,

plishments, it's time to expand our definition of success.

meaningful, and impactful life.

Actual winning encompasses not just the attainment of

In the grand tapestry of life, it's not just the victories that

goals but also the personal growth, resilience, and wisdom

define us but also the losses we've embraced, the lessons

we acquire along the way. It's about embracing the full

we've learned, and the strength we've cultivated along the

spectrum of human experience—the triumphs and the

way. So, let us embrace the journey, in all its complexity

setbacks, the joys and the sorrows—and recognizing that

and beauty, and discover the transformative power of loss

each plays a vital role in shaping who we are and what we're

on the path to true success.

capable of achieving.

The more we embrace loss, the faster we evolve, not just

Connect with Jana:

in terms of external accomplishments but also in terms of

https://bestholisticlife.info/AmazonTheYetFactor

H o w D o e s F a i l u r e F u e l A c h i e v e m e n t ? Th e P o w e r o f L o s s

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Best Holistic Life January 2025

B R E A K T H RO U G H TO W E L L N E S S : U N D E R S TA N D I N G H O R M O N E S

BY DR. DEE

In today's fast-paced world, many individuals find themselves

3. Avoid Endocrine Disruptors: Minimize exposure to environmen-

struggling with various health issues, often stemming from hormonal

tal toxins by choosing organic produce, using glass or stainless

imbalance. sFrom stress and poor nutrition to environmental toxins,

steel containers for food storage, and opting for natural, chemi-

numerous factors can disrupt our delicate hormonal equilibrium.

cal-free personal care products.

Understanding the intricacies of hormonal imbalance is the first step

4. Prioritize Sleep: Aim for 7-9 hours of quality sleep each night

towards reclaiming our vitality and well-being. In this article, we'll

to support hormone regulation and repair processes. Establish a

delve into the underlying causes of hormonal imbalance and explore

relaxing bedtime routine and create a sleep-friendly environment

holistic approaches to restore balance and promote overall wellness.

The Complexity of Hormonal Imbalance:

free from electronic devices.

5. Move Your Body: Engage in regular physical activity, such as

Hormones play a crucial role in virtually every aspect of our health,

walking, swimming, or yoga, to promote circulation, reduce

regulating functions such as metabolism, mood, sleep, and reproduction.

stress, and support hormonal balance.

When these hormones become imbalanced, it can lead to a myriad of

6. Seek Professional Guidance: Consult with a healthcare practi-

symptoms, including fatigue, weight gain, mood swings, and menstrual

tioner knowledgeable in hormonal health to address underlying

irregularities. Identifying the root cause of hormonal imbalance is

imbalances and develop a personalized treatment plan.

essential for effective treatment and long-term wellness.

Empowering Your Wellness Journey:

Unraveling the Causes:

Understanding hormonal imbalance is the first step towards reclaiming

Hormonal imbalance can stem from various sources, including chronic

your vitality and well-being. By adopting holistic lifestyle practices and

stress, poor diet, lack of exercise, environmental toxins, and underlying

seeking support from knowledgeable professionals, you can restore

health conditions. Chronic stress, in particular, can dysregulate the

balance to your hormonal systems and thrive in all aspects of life. If

body's stress hormones, such as cortisol, leading to imbalances in other

you're ready to take the next step on your wellness journey, consider

hormonal systems. Additionally, exposure to endocrine-disrupting

enrolling in the Balancing Abundance program.

chemicals found in plastics, pesticides, and personal care products can interfere with hormone production and signaling.

Get Started Today:

Practical Tips for Hormonal Harmony:

Hormonal imbalance can have far-reaching effects on our physical,

1. Prioritize Stress Management: Incorporate stress-reducing

emotional, and mental health. By addressing the root causes of imbalance

practices into your daily routine, such as meditation, yoga, deep

and implementing holistic lifestyle strategies, we can support our

breathing exercises, or spending time in nature. These activities

body's natural ability to heal and thrive. The Balancing Abundance

help lower cortisol levels and promote hormonal balance.

program offers comprehensive support and guidance for individuals

2. Eat a Hormone-Supportive Diet: Focus on whole, nutrient-dense

seeking to restore hormonal harmony and achieve optimal wellness.

foods rich in fiber, healthy fats, and phytonutrients. Incorporate

Visit http://AskDrDee.com to learn more and embark on your journey

plenty of fruits, vegetables, lean proteins, and omega-3 fatty acids

to vibrant health and vitality.

to support hormone production and metabolism.

Contact Info: https://askdrdee.taplink.ws

B r e a k t h ro u g h to W e l l n ess: U n d e rsta n d i n g H o r mo n es

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Best Holistic Life January 2025

Th e S e c r e t P l a y b o o k f o r W i n n i n g a t t h e M a n i f e s t a t i o n G a m e

THE SECRET PLAYBOOK FOR WINNING AT THE MANIFESTATION GAME

BY DAWNA CAMPBELL

Ever wonder why some people effortlessly manifest their desires while others keep rolling snake eyes? The secret isn’t just in wishing on a star or sending out good vibes—it’s about landing on the right squares. Welcome to the Game of Manifestation, where you become the master of your universe!

Picture the universe as a holographic gameboard, where everything you could ever want already exists—just waiting for you. The catch? You can only access the squares you land on. If you don’t hit the right ones, those treasures stay hidden, like a prize just out of reach. Here are the secrets to landing perfectly on all the squares and winning the game of manifestation.

Energetic Intention Your energetic intention is the secret to real transformation and the key to making manifestation happen. When you set a clear intention, you ignite a powerful force that aligns you with the reality you’re ready to create.

A sharp, well-defined intention cuts through distractions and doubts. The more precise your intention, the more focused your energy becomes, locking in on your goal. This clarity accelerates the manifestation process, moving you forward at warp speed.

In the game of manifestation, living with intention means every move you make is aligned, paving a clear path to success. This alignment gathers momentum, pushing you closer to your dreams with every deliberate roll of the dice.

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Best Holistic Life January 2025

Mind Sync

Since you’re already in the habit of trusting, why not shift that trust

Another secret to winning the game of manifestation is getting your

toward something that works in your favor? Trust in the outcome

thoughts and emotions on the same team. This alignment is your

you want, the one that aligns with your intention. The universe

golden ticket to creating the life you want, ensuring every part of

supports you no matter where you place your trust, so why not

you is working together for that big win.

trust in the process that reflects your deepest desires instead of

Think of your thoughts as the game pieces you move across the

your deepest fears?

board and your emotions as the energy that powers them. Each

Secret Move

thought is like a strategic move on the board—only those that are

One of the secret moves in the manifestation game is letting go

fueled by the right emotions will advance you toward victory. To hit

of attachment to specific outcomes. It’s natural to want things to

the jackpot, you need to think clearly and positively while feeling like

happen a certain way or within a set timeframe—who wouldn’t want

you’ve already won. When your thoughts and emotions sync up, they

to land on that perfect square and win right away? But the real magic

create a vibrational match that pulls your dreams into your life, like

in manifestation isn’t about gripping your expectations too tightly.

landing on the winning square.

When you cling to a specific outcome, you create resistance that

This powerful synergy between your thoughts and feelings drives

can block the flow of energy, slowing down or even derailing your

the manifestation process, helping you hit your goals and bringing

manifestation. By fixating on how and when your desire should

the sweet satisfaction of knowing you’re on your way to winning

manifest, you might miss out on opportunities or insights that could

the game.

lead to an even better outcome than you imagined.

Intuitive Action

Winning Square

Action is like rolling the dice—it’s what moves you forward in the

The final move in the game of manifestation—the winning square—

game of manifestation. But here’s the thing: not just any roll will get

is often the hardest to land on. You’d think this would be the easiest

you to the winner’s circle. The most powerful moves are sparked by

part, right? But being open to receiving can feel like trying to win

intuition, giving you a secret advantage toward your ultimate win.

with the deck stacked against you. This struggle often stems from

Intuition is that gut feeling, that inner knowing that nudges you

deep-rooted beliefs, fears, and subconscious blocks that keep

toward the right move, even when logic or others point elsewhere.

abundance just out of reach.

It’s like having a hidden map that reveals the shortcut. Unlike

In this last stage of manifestation, your mission is to open yourself

inspired action, which can be fueled by bursts of excitement,

to the flow of abundance fully. It’s time to release any resistance,

intuitive action is subtle, grounded, and deeply connected to who

fear, or guilt and allow yourself to receive with grace and gratitude.

you truly are.

Here’s the final secret: if you’re stuck and unable to fully receive,

Confident Trust

you don’t have to go it alone. The Mind Whisperer holds the key

Trust is your secret weapon, though it’s often misunderstood.

to clearing those obstacles and unlocking your true potential.

Whether you realize it or not, you’re always trusting in something.

Visit www.bettercalldawna.com to clear the path and step into the

When doubt creeps in, it’s like betting on the wrong team—you’re

abundance that’s been waiting for you.

placing your trust in a reality you don’t want. Doubt is simply 100%

Connect with Dawna:

trust in an outcome you don’t prefer.

https://www.dawnacampbell360.com/contact-dawna

Th e S e c r e t P l a y b o o k f o r W i n n i n g a t t h e M a n i f e s t a t i o n G a m e

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Best Holistic Life January 2025

LIVING INSIDE OUT

BY SUZANNE ROSS

Harmonizing Your Inner & Outer Worlds

many spiritual beliefs and scientific theories that attempt to

After decades of engaging in spiritual practices and researching

explain both the physical and non-physical nature of reality.

scientific theories, it has become crystal clear to me that our outer

I have come to believe that nothing is actually physical, or

world is directly related to our inner world. That being said, we

“material”, and that everything is energy vibrating at different

share our outer world experiences with others and, as such, are

frequencies, defining its color and density. What is the source,

engaged in the co-creation of a consensus reality. Furthermore,

however, of the energetic expressions that define the realities

we are co-creating not just with the “universe” but with its many

in space-time? I believe there is a central source at the core

sources. In truth, both our inner and outer worlds are complex,

of creation that is the only one true reality and it can be called

multi-faceted, and multi-layered co-creations that involve many

the Central Universe. I resonate profoundly with the channeled

influential factors. It’s not as simple as saying, “My outer world is

material in the Urantia Book and quote it throughout my book.

a reflection of my inner world.” Rather, our outer world is affected

The higher entities reveal that there is a Central Universe at the

by our inner world in a way that gives us the free will to impose

core of creation where everything is created in its perfect divine

our creative expression upon it. We can strive to achieve inner

blueprint including the souls upon it. They also reveal that at the

mental, emotional and spiritual mastery so we can intentionally

“Source-center” of the Central Universe is the Paradise Core.

create what we want to experience in the outer world. When we

Space-Time is experiential and a distorted reflection of the

evolve beyond duality and become much more aware of how our

perfection of the Central Universe. The Central Universe is eternal

creative expression impacts the lives of others, we can co-create

and exists in the eternal now moment. The Paradise Core is the

an outer world that everyone wants to experience.

Infinite and Divine Source of all that is.

The concept of a shared field of consciousness has always

So you see, there are many sources and factors influencing our

fascinated me. I have an insatiable curiosity about what scientists

version of “reality.” The more that we understand universal

and spiritualists alike call the “quantum field.” I have also heard

laws and space-time principles, the more we can work with

it called a neural network, and that really resonates with me, as I

them to influence our reality. The more we connect with our own

imagine we are all sharing one mind. If we are sharing one mind,

multi-faceted expressions of self dispersed throughout a multi-

we must be sharing one heart. Of course, we are! We are all of from

dimensional space-time hologram, the more we can consciously

the same Divine Source expressing through us as us and therein

co-create with our other selves. The more we tune into our own

lies the oneness. So why the illusion of separation? I believe

eternal soul at the core of creation, the master gamer behind our

duality serves the purpose of allowing for creative self-expression

avatars in space-time, the more we can consciously co-create

while on this journey to know thyself in physical space-time

with our “Source-self”. The more we can connect with higher

realities (which are, in and of themselves, an illusion of sorts.)

beings in higher realms, like guardian angels, archangels and

In my book, Rise Up! Awakening through Revelation, I explore

ascended masters, the more we can consciously co-create with

Living Inside Out

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Best Holistic Life January 2025

them. The more we can connect directly with the Infinite Source of all that is, God if you will, the more we can co-create with the Divine.

“Living Inside Out” is a phrase that came to me during a nature walk one day and will be the title of my next book. The subtitle, “Harmonizing Your Inner and Outer Worlds” came to me recently. The premise is that these worlds are in truth, one and the same, since everything is a mental construct after all. However, since both our inner and outer worlds are truly a multi-faceted, multi-dimensional and multi-layered expression, we can expand our minds and hearts to harmonize that which we co-create in our inner world with that which we co-create in our outer world. We can become so consciously aware of the inner world of creative thoughts and powerful emotions that we do our best to harmonize them in a way that produces a harmonious outer world for both ourselves and others.

I offer many sessions that are designed to connect you with all that you are in an individual, collective and divine sense. My book, Wake Up! Awakening through Reflection, is a journey of self-discovery relative to this incarnation. My book, Rise Up! Awakening through Revelation, is a journey of discovering the source of all that is. There are countless videos related to this material on my TV network, SciSpi.TV: Merging Science and Spirituality, with 8 channels and over 30 shows. It is totally free to subscribe! I have free downloads on my website as well. You are also invited to my Sedona Ascension Retreat, March 14-16, 2025, featuring many well-known presenters, performers and practitioners.

Sending love and many blessings, Suzanne Ross https://suzannerosstranscendence.com/ https://scispi.tv/ https://sedonaascensionretreats.com/

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Ocean Swimming as a Substitute for Running

OCEAN SWIMMING AS A SUBSTITUTE FOR RUNNING

BY DOUGLAS MULHALL

I lived in the tropics for many years and never really

because studies are showing that cold water immersion

got used to being cold after that, so four years ago, I’d

reduces the chronic inflammatory response that almost

have said you were crazy if you told me I’d take up ocean

all of us suffer from even though we don’t know it. This

swimming in the winter with sea temperatures about 30

comes after the age of 30 when the elastic fiber in our

degrees Fahrenheit. But that’s exactly what I did, and

bodies starts to degrade without being replaced. That

here’s why.

process triggers a vicious yet barely detectable cycle of

After running 10-15 km every second day for many years,

micro-injuries and inflammation that gets worse as we

my body was a mess because, as it turns out, I have a

age. If you want to learn more about that, see the chapters

weird gait. At that point, I decided it was time to get back

on The Elastic of Life in my book Discovering the Nature

to the ocean, so I moved 3,000 miles to do that. Four years

of Longevity.

later, the problems have virtually disappeared, thanks to

You also get benefits from ocean or lake swimming that

non-impact ocean swimming. I still run occasionally, but

you don’t get in a pool ( granted, many people have no

only for cross-training and short distances.

choice). The first is no chlorine to ruin your skin – I just

The lesson here is simple: some people aren’t born to

can’t tolerate chlorine. The second is being out in the

run. You have to recognize that when your body tells you

open instead of doing repetitive laps in the pool – it’s a

instead of trying to power through it as I did for years.

completely different feeling. Having said that, I’m lucky

Also, as you age, it’s usually not a great idea to continue

because I live close to the ocean and an ozonated pool

repetitive impact sports, although some people who

where much less chlorine is used, so when it’s below

have a lot of cartilage can indeed do it. Depends on the

zero I default to the pool (they also serve great latte

individual. I’m not one of them. Ocean swimming also

afterwards).

exercises your whole body rather than your lower limbs,

Despite the many benefits of ocean swimming, there

and you can really notice that in the muscle tone of your

are also hard lessons along the way that I’ll share so you

arms.

can learn from them the easy way. When you’re ocean

One hidden benefit of ocean swimming that takes some

swimming in winter, the coldest part happens after you

research - when you come out of such cold water after

exit the water and take your wetsuit off.

half an hour, even with the best wetsuit, you’re glad to

At first I thought that peeling off the suit outdoors in

be alive and you’re certainly reinvigorated. Part of that is

the cold was good for you, but it’s not after you’ve been

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in the water - you need to get warm asap. My feet

better for the skin. It doesn’t stink like plastic.

froze several times while taking off the suit, and I

A huge advantage is that unlike other 5/5 thickness

had to spend half an hour in a warm shower, until

suits, it is extremely flexible, so easier to get into and

I got the bright idea to take the wetsuit off indoors

out of and do swimming strokes with. It also has a

(preferably avoiding leaving salt water marks on the

backwash panel at the zipper to prevent water from

floor). Removing the suit in a car if you drive to the

coming in – something that many suits lack, and is

beach is a feat, but can save you from hypothermia

really important in cold water.

when you’re already chilled.

Also, I have a 7mm set of “lobster claws” to keep

The other risk to watch is that when you’re in the

my hands and feet warm. Gloves don’t work at that

water and you feel cold, it’s too late - you’re already

temperature because the fingers are individually

slightly hypothermic. You have to know when to get

exposed. Neither do booties that have separated toes.

out. Some people have a constitution that lets them

On top of that, I have a hood because most heat is lost

swim without a wetsuit in very cold water but most

through your head. Then I put gel on the exposed

of us aren’t made that way. There is one trick to save

parts of my face – I don’t put my face in the water

you, though. If you get too cold – pee in your suit. It

because it can freeze solid at cold temperatures in

warms you and doesn’t harm the suit, then washes

the wind.

into the ocean.

The only thing I still struggle with is my thumbs –

To reduce the hypothermia risk, get the right wetsuit

they tend to get cold, but I’ve also found that they’re

and be ready to pay for it. For two years, I tolerated

a type of early warning system – when the thumbs

nearly freezing with my old, leaky, too-thin wetsuit

get numb, it’s time to get out of the water!

until I ordered a custom fit 5/5 thickness suit from 7till8 in Los Angeles. This award-winning suit

Connect with Douglas:

is made to measure, and it’s manufactured from

https://www.natureoflongevity.com/

Yamamoto limestone instead of fossil fuels - much

Ocean Swimming as a Substitute for Running

23

SOMETHING THAT SILENTLY LIMITS OUR LIVES IS FINALLY BEING OVERCOME. The book answers these questions for popular audiences: • What is hidden stress?

• How does it limit our healthy lifespan?

• How is the damage being reversed when nutrition, exercise, and standard therapy don't work?

• Why are diabetes heart patients who received a widely available therapy living longer and better?

• How are Peripheral Artery Disease patients being saved from amputations of their limbs?

• Why does the elastic that makes our heart, arteries, and skin flexible degrade, and how is it restored?

• Which vitamins and supplements formula has been improving heart health for decades?

• How are life-threatening aneurysms being repaired?

• What are the trillions of programmed packages in our body that cause and prevent illness?

• How is our environment telling our genes what to do, and can we control that?

• How do our homes and offices trigger hidden stress or prevent it?

• Who is investing in solutions, and what's coming down the pipe?

In this book, Douglas Mulhall makes it clear that magical "cures" aren’t here yet. Instead, the damage is being prevented and reversevd while cures are being found. This buys us the most important thing: time.

24

Best Holistic Life January 2025

THE SHINING LIGHT CIRCLE OF HEALING AND LOVE B Y M A R K A N T H O N Y, J D , P S Y C H I C E X P L O R E R

Helping Parents Heal is a non-profit organization dedicated to assisting

hands with the woman to his right, “this is my wife, Sue.”

bereaved parents by guiding them to evolve beyond emotional devastation

“Your son is saying it was a privilege to have you as his

to become “Shining Light Parents.” This term means a parents’ love for their

parents—he knows you would’ve thrown yourself off a

child shines forever in their hearts and acknowledgment their child’s soul

cliff for him. Mom—you always made me feel good about

shines in eternity. This harmonizes with my “Electromagnetic Soul” (EMS)

myself—Dad you always made time for me. I love you both.”

theory that we are pure consciousness which is eternal electromagnetic energy.

“Colin was such a good son,” Sue said gently.

In other words, your body is like a car and your soul the driver. When the car

“He’s describing his passing—he was going very fast—feels

stops working, the soul leaves the car and lives on in the infinite Light.

like a car crash—I’m smelling smoke.”

At the 2024 Helping Parents Heal Conference I was honored to be a keynote

Tom and Sue acknowledged their son Colin died in a

speaker. I also conducted Light Circle Spirit Communication sessions.

car crash. He swerved to avoid a deer, hit a tree. The car

Spirit Communication must be approached with reverence. I developed the

exploded. The autopsy indicated he died from smoke

term Light Circle for several reasons. Every belief system refers to the divine

inhalation.

power we call God in terms of light. Since ancient times circles have symbolized

“Now Colin’s talking about airplanes.”

eternity, unity and interconnectedness since a circle has neither beginning nor

“I’m a commercial airline pilot,” Tom replied.

end. As circles, wedding rings represent eternal love. Spiritually, the number

“Colin is saying you had an issue with a starboard engine—

seven is considered sacred by Hinduism, Buddhism, Judaism, Christianity,

you’re one cool cucumber—no one could’ve handled it

and Islam. My Light Circle Spirit Communication events are limited to seven

better.”

people: six attendees and myself. This also ensures everyone receives a reading.

“Wow!” Tom exclaimed, “Colin was a toddler when this

My firm policy is not to know anything about anyone or their loved ones in

happened. My first commercial flight was as a co-pilot. I

spirit prior to the reading. This guarantees the authenticity of the information

was with a new captain. We had 100 passengers. Just after

I present comes from spirits and not what I already know.

takeoff at 1,000 ft. altitude the starboard engine warning

One of the phenomena which occurs during group sessions is what I’ve termed

light indicated a malfunction. It was on fire. The correct

“Collective Consciousness Communication.” Spirits sharing a commonality

procedure is to shut down the malfunctioning engine—

such as their gender, age range or cause of death come in together. Collectively

except the captain was about to shut down the left port

spirits work together for the benefit of the recipients who often share

side engine—the one that was working properly! If he did

commonalities even if the recipients don’t initially realize they do.

that, we would’ve crashed. I intervened and calmly guided

Collective Consciousness Communication occurs during every Light Circle—

him through the correct procedures to keep the good engine

this one was no exception. A married couple along with four other women

working and shut down the burning engine. We landed

arrived for the Light Circle. Except for the couple, none had met prior to that

safely.”

day. After a prayer, I opened up to frequency. “Several spirits of young males

“Colin keeps repeating the number 1707—he says it’s a

are here—I realize you’re all Shining Light Parents—but how many of you

transponder code but also a July birthday so it could be

lost sons?”

07-17.”

Every parent raised their hand. The first commonality—all had lost sons.

Tom smiled, “Every commercial plane is assigned a

“One spirit keeps saying the name ‘Thomas.’”

different transponder code for each flight. Transponder

“I’m Thomas!” the Shining Light Dad replied, “Call me Tom,” he clasped

codes go from 0 to 7. Every day we get a new code. You said

Th e Sh i n i n g L i g h t C i r c l e o f H e a l i n g a n d L o v e

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Best Holistic Life January 2025

1707 could also be a birthday. I flew on my last birthday—July 17.” Tom held

More commonalities emerged—like Colin her son Matthew also swerved off

up his cell phone, “I took this selfie because of the transponder code I received

the road and died in a car crash.

that day.” The code was 0717—Tom’s birthday.

“Matthew is saying it was an issue with shifting gears—he had to look.”

Next, I was directed to Shantia. “Your son says the car was too powerful—

“That doesn’t make sense,” Shantia replied. “None of the witnesses heard

he wasn’t ready to drive stick shift. Said he should’ve taken the yellow

any gear shift before the crash.”

Volkswagen.”

“Hold on,” I said, “this is Collective Consciousness Communication—

Tearfully Shantia explained, “I bought my son an old yellow Volkswagen

Matthew’s and Colin’s spirits are telling me I won’t understand the gear

Beetle—but that day he insisted on driving my new Porsche—he wasn’t used

shifting issue—but Tom will.”

to stick shift. He drove off a curve on a mountain.”

“I understand!” Tom exclaimed. “Shantia your son said he ‘had to look.’ Years

Th e Sh i n i n g L i g h t C i r c l e o f H e a l i n g a n d L o v e

ago, in England I rented a car with stick shift. They drive on the left side of the road, and when I got behind the wheel of the car it was on the right side meaning I had to shift with my left hand instead of my right hand. It was very distracting because I had to constantly look down to shift. Since your son wasn’t used to driving stick, he would’ve been constantly looking down at the stick shift at the curve causing him to run off the road.”

“I came to this Light Circle hoping to find an answer why Matthew ran off the road—now I know,” Shantia said, “It was a winding mountain road from Thousand Oaks to Malibu in California.”

“I know that road,” Tom replied. “It’s ironic, but driving on that road with Colin is one of my happiest memories. He was with me when I bought a new Jaguar in Thousand Oaks. I asked where a good scenic road was to drive to Malibu. The dealership directed me there. It was the perfect father-son day—I took a short video clip of the drive on my phone.”

Tom showed us the video.

“My God!” Shantia exclaimed, “That’s the exact curve where my son died!”

Ironically the final commonality was this video involving cars. For Shantia it depicted the location of the worst day of her life, for Tom the best day of his. These Shining Light Parents who never met were guided to this Light Circle. This was no coincidence—this was Spiritual Synchronicity. Through Collective Consciousness Communication their sons’ spirits demonstrated how love transcends physical death and that their Electromagnetic Souls, like the drivers of cars which no longer function, shine brightly as immortal living spirits in the eternal Light.

Connect with Mark Anthony: https://www.afterlifefrequency.com/

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Best Holistic Life January 2025

HOLIDAY HANGOVER? HERE’S YOUR CURE

BY MUNEEZA AHMED

“Recovering from the holidays is a real thing, but rather than

COVID. If you already suffer from auto-immune or chronic

your typical new year, new you focus or a weightloss focus, learn

health symptoms, catching one of these bugs can make you

what it really takes to recover from the post-holiday mayhem”

feel even worse.

Whether or not alcohol was involved, many of us experience

I don’t know if you’ve noticed what I’m seeing, but since

a sort of hangover after the holidays. A bit of fatigue, a cold

2020, when we all faced the pandemic, it seems people are

we can’t shake, or difficulty revving up the engine to get

getting sick more frequently and for longer. Sometimes, it

moving into the new year.

takes weeks to recover!

Do you feel like you burned the candle at all ends over the

I have clients who come down with a bug that normally

holidays? You may not have been partying through the whole

would get knocked out within a few days and still complain of

season (and if you were, that’s okay!). You may have just been

symptoms a week or two weeks later. These symptoms include

spending a lot of time indoors with different groups of people.

low energy, exhaustion, brain fog, respiratory challenges,

Or you had to do a lot of shopping for a long list of necessities,

frequent sneezing, and trouble concentrating.

including food, supplies, gifts, or new clothes for you or

It’s as though something about the coronavirus changed the

your family.

game with other viruses that used to be ordinary occurrences.

Whatever your holidays looked like, chances are you got

Many people have described what doctors have termed “long

out a lot and mingled with strangers and family alike. You

COVID,” where symptoms from that bug go on for weeks

might wonder why you feel so run down and fuzzy in the

and even months or years in some cases (like loss of taste

brain or can’t seem to shake a cold from perfectly normal

or smell or fatigue).

holiday gatherings.

Is it possible that our immune systems are still coping with

NOT YOUR GRANDMOTHER’S FLU

the fallout from that time? Or are the bugs that are going

Here’s the thing: today's flu is not the same as yesterday’s,

around stronger? Regardless of the reason, there are simple

and today's colds are also not what they used to be. Last

but powerful steps we can take to boost our immune system

year, we had a huge wave of RSV, this year, listeria, and we

and shake off the onslaught of lingering symptoms.

keep hearing about monkeypox and other new strains of

H o l i day H a n g o v e r? H e r e ’ s Yo u r Cu r e

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Best Holistic Life January 2025

IT’S NOT FEAR; IT’S EMPOWERMENT

some essential foods to bring in to help you get back on your

Before we explore immune-strengthening tools to keep

feet quickly: fresh ginger, fresh orange juice, raw honey,

you and your loved ones from getting stuck in a loop of

raw onions, bananas, steamed potatoes, raw garlic, which

irritating symptoms, I want to be clear that I am not here

is like Nature’s multivitamin and antibiotic all rolled into

to spread fear or worry.

one (you can mash it into some potatoes, avocado, banana,

There is nothing wrong with spending time with family

or honey to make it more palatable), herbal tea made with

and friends during the holidays or any other time of the

fresh thyme or rosemary, and any type of leafy green.

year. Crowds are inevitable for most of us, whether we live

A quick and easy immune-boosting powerhouse is to juice

in a city or visit a suburban shopping mall. And that’s okay.

one clove of fresh garlic, a one-inch piece of fresh ginger,

I find it helpful to acknowledge what I’m seeing and be

a one- to two-inch piece of fresh turmeric, and an orange,

proactive about protecting my and my family's health. To

mix them, and take them as a shot. It’s a strong flavor I love

me, this is empowerment. If the bugs are stronger, that’s

and packs a big immune punch to stop bugs in their tracks.

fine; we can adapt. The most important thing is not to go

A great way to replenish your system as you battle or recover

into fear.

from a bug is to consume primarily liquids like coconut water,

ADAPTING TO THRIVE

fresh juices, clean vegetable broths with no added salt, and

If you know you will be spending time in large crowds or

water with fresh citrus like lemon or lime squeezed into it.

gathering in small spaces with groups of people, you can do

It’s also a good idea to limit your intake of dietary fats when

a few things to help you avoid catching bugs and spending

sick so that your body can recover more quickly—switch

days or weeks in bed afterward. The good news is that these

that chicken noodle soup for a chickpea noodle soup, and

same tools help you bounce back if you see something.

you’ll be amazed at how much better you feel.

These powerful immune-boosting supplements are at

NAVIGATING TODAY’S TERRAIN

the top of my list for powerful immune support: Propolis

It’s shocking how frequently people seem to be coming down

tincture, liquid zinc sulfate, a high-quality vitamin C powder,

with bugs—kids, young people, and adults. Thankfully,

licorice root tea or tincture, cat’s claw tincture, goldenseal

nature provides everything we need to overcome this

tincture, and lemon balm tincture. (**All tinctures should

seemingly constant wave of health challenges as long as

be alcohol-free only).

we know where to look and how to use what’s available.

Each of these supplements has amazing pathogen-fighting

We never have to live in fear when we know what steps to

properties that feed immune cells. They are perfect for

take to regain our health, both in the short term if we pick

taking before and after going to the mall, visiting a place

something up from a concert we recently attended or in the

of worship, spending an evening with family, going out to

long term if we suddenly find ourselves on mattress island,

a restaurant, seeing a movie, or attending a party.

unable to get up and complete our routine for weeks at a time.

If you do decide to drink alcohol while you’re out, be sure to

Building the immune system with these simple tools can

have a snack that’s high in glucose and electrolytes before

make a massive difference in your fear. Try them,​​and you’ll

bed and upon waking. Great options include bananas, raw

see how normal it can be not to get that seasonal flu or come

honey, coconut water, fresh orange juice, and dates. These

back from it within a day or two instead of a week or two.

hangover remedies are far more effective than a plate of

It’s all about adapting to thrive.

greasy hash browns and eggs or a morning beer.

When you’re fighting a cold, flu, or other virus, here are

Connect with Muneeza: muneezaahmed.com/links

A D VERT

31

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Best Holistic Life January 2025

Wh y M a k e P r e v e n t a t i v e H e a l t h P r a c t i c e s P a r t o f Y o u r R o u t i n e ?

WHY MAKE PREVENTATIVE HEALTH PRACTICES PART OF YOUR ROUTINE?

BY SAMAEL 'SAM' TEJADA

We live in a world where we practice prevention in almost every area

My Journey to Liquivida: A Vision for Accessible Preventative Care

of our lives. We lock doors, set alarms, buckle up, wear helmets,

I came upon this concept of prevention in my career as a firefighter

apply sunscreen. But how often do we think about protecting our

and paramedic, where I was providing care in two very different

bodies from the inside out? The truth is that our bodies are our

worlds. On one hand, I treated patients in emergency situations who

most valuable asset, yet we often wait until something goes wrong

needed immediate, reactive care. On the other hand, I worked with

before we focus on our health. It’s time to put the days of reactive

affluent clients in a private setting, administering IVs and other

selfcare behind and embrace a proactive, preventative approach

treatments as part of a proactive health regimen. These experiences

to wellness in our pursuit of optimal health.

opened my eyes to the glaring disparities in healthcare access. It was

Why Preventative Health Matters

clear that preventative care, like IV therapy, shouldn’t be a luxury

From healthy eating and regular exercise to drinking plenty of

reserved for the wealthy—it should be accessible to everyone.

water and getting enough sleep, you may already be taking several

Fueled by this mission, I founded Liquivida to make wellness

preventative measures without even realizing it. However, there’s

solutions, including IV Vitamin therapy and other wellness services,

always room to enhance these efforts by simply tweaking your

available to the everyday person. My goal is to help people take

routine to amplify your natural health. IV Vitamin therapy is a

control of their health before problems arise.

great, efficient, and effective means to provide essential nutrients

What Is IV Vitamin Therapy?

to your body and take your health to the next level.

IV Vitamin therapy involves administering vitamins, minerals,

Think of it this way: when you put on your seatbelt or take your

and other essential nutrients directly into your bloodstream via

car for regular maintenance, you're not expecting anything to go

an intravenous (IV) drip. By bypassing the digestive system, IV

wrong, but you do it to ensure that everything continues running

therapy allows for nearly 100% absorption of nutrients, providing

smoothly. Why not apply that same mindset to your health?

quicker and more effective results than oral supplements.

Prevention isn’t about changing who you are or what you’re

IVs can also be customized based on individual needs. Whether

doing—it's about maintaining the best version of yourself so you

you’re looking to enhance recovery after a workout, boost your

can live life to its fullest.

immune system, or stay hydrated, there’s an IV formula that can support your health goals.

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Best Holistic Life January 2025

have no idea what their vitamin and nutrient deficiencies

Key Benefits of IV Vitamin Therapy

are. While people get IVs to address specific symptoms

Enhanced Hydration

they’re experiencing, addressing the root causes of those

Many of us are chronically dehydrated without realizing

symptoms is what leads to optimal health. At Liquivida we

it. Dehydration can lead to fatigue, headaches, and even

encourage everyone who walks through our doors to get

more severe health issues over time. IV therapy is a fast and

comprehensive blood work so we can create a wellness plan

effective way to rehydrate the body, and not only enhances

specific to their needs.

your body’s absorption of fluids but also helps to improve

Make It Part of Your Self-Care Routine

the overall function of your cells.

Schedule IV sessions, just like you would workout classes,

Boosted Immune System

massages or facials. Most sessions take about 45 minutes

IV therapy can help strengthen the immune system by

and will help ensure that your body stays ready to tackle

delivering nutrients like Vitamin C, Zinc, and B-complex

whatever life throws your way.There are even concierge IV

vitamins, which are essential for fighting off infections.

services that will come to you -home, office, or wherever

Especially during flu season, this kind of immune support

- to hook you up.

can keep you ahead of the curve.

Tailor It to Your Goals

Improved Energy and Mental Clarity

There are specific IV blends designed to enhance athletic

IV infusions containing B vitamins, magnesium, and amino

performance, improve focus, boost overall energy levels.

acids can help boost energy levels and improve cognitive

Whether you’re preparing for a marathon or an important

function. Whether you're experiencing burnout from work

work event, going to a wedding or on a vacation, IV therapy

or simply feeling sluggish, IV therapy can help provide the

can help you be at your best when it matters most.

clarity and focus you need.

Introducing “A Healthy Point of View” Podcast If you’re

Faster Recovery

interested in really taking control of your health, success,

After an intense workout, illness, or long night out, IV

and overall wellness, I invite you to listen to my podcast,

therapy can speed up recovery by delivering essential

“A Healthy Point of View.” I am constantly amazed by the

nutrients directly to the cells that need them most. Athletes

insights, knowledge, and thought-provoking conversations

and fitness enthusiasts, in particular, can benefit from IV

these leading experts from diverse industries share about

drips containing amino acids, electrolytes, and antioxidants.

prevention and wellness. From mental and physical health

Detoxification

to personal development and business growth, they will

IV therapy can also aid in detoxification by providing the

inspire, challenge, and empower you to live your best life.

nutrients the body needs to filter out toxins more effectively.

Packed with actionable advice, motivating stories, and

Glutathione, a powerful antioxidant included in many IV

practical strategies, “A Healthy Point of View” is the perfect

treatments, helps neutralize free radicals and supports the

way to join the conversation, challenge the status quo, find

body’s natural detox process.

balance, and unlock your full potential, whether you’re

How to Incorporate IV Therapy Into Your

navigating the challenges of entrepreneurship, striving to

Wellness Routine

maintain a healthy lifestyle, or simply looking for ways to

Integrating IV therapy into your existing wellness routine

enhance your wellness journey.

is easier than you think!

Tune in wherever you find your podcasts.

The first thing to do is find out what's going on inside the body. Many people take vitamins and supplements but

More about Liquivida: www.liquivida.com

ADVERT

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Best Holistic Life January 2025

VIBRATIONS OF JOY: WITNESSING GRATITUDE’S LIFE-ALTERING FORCE

BY VIRGINIA OMAN

For those of you who are not regular readers of this wonderful

I asked her what she liked about the house… and she was able to come

magazine, I am a longtime psychotherapist and mindset coach.

up with just 2 things. However, with further probing, she was able to

Recently, I was dumbfoundedly reminded about how incredibly

list over 15 things. “What else are you grateful for?” I asked. She said

powerful gratitude is for instantly changing a person’s perspective

she was grateful that she has a job that she gets to retire from in just

from darkness and gloom to brightness and joy.

3 months. “WOW,” I remarked… ”That’s a huge thing you have to be

A Client's Struggle and the Role of Gratitude

grateful for!” She smiled for the first time in the session and then

I was working with a new client, a woman in her 60s who had come

began to state a few more things for which she was grateful. Suddenly,

to me seeking help for depression. It was our very first session. She

there started to be some excitement in her face and some new energy

shared how she has been estranged from her 2 daughters for over 15

in her that hadn’t been present before. After a few more minutes,

years. Her now adult daughters have been living with her ex-husband

when she couldn’t think of any more things to be grateful for…you

(who has custody) and apparently the daughters have not wanted

could tell by her face she was now actively wanting to think of more.

contact with her. She sought my help for symptoms of depression

I asked her if she felt grateful for having running water. “OH my gosh,

and anxiety.

yes absolutely!” she said immediately …and “How about electricity?”

I explained that during upcoming sessions, we will explore the

I asked? Then she really took off and began naming all the essential

situation with her daughters in depth. But for this current session,

things she uses that require electricity. From that point, she didn’t

I wanted to focus on right now. (My therapeutic goal was to lift her

need much more prompting as things of gratitude just started coming

out of a place of being stuck with a very narrow, limited perspective,

into her mind easily. As she spoke, she had the wondering look of

resulting in a skewed sense of reality.)

a child as she named one after another..and another.. and another.

I started by asking her to describe her present-day life. I asked her

The person who was sitting in front of me now had a completely

what activities she did besides her work and tried to get a sense of

different energy than the person I first met. She sat up straighter.

what the quality of her daily life was like.

She started to use her arms and hands more when she talked. Her

She works at a job that, after 40 years, that is not fulfilling for her

face now showed a variety of expressions instead of just one sullen

anymore. She lives alone. When I asked her what hobbies she had, she

look. Her eyes were open wider. Her voice now had inflection and a

couldn’t think of anything other than “I like to sew”. She has some

variety of pitches.

friends but hasn’t been in touch with them for many months. That,

We continued this process a little further, and then I spent the

and being estranged from her daughters seemed to her to be the sum

remainder of the session having her brainstorm a few activities and

total of her life.

hobbies she might want to explore within the next month. We also

Gratitude’s Impact on Perspective and Energy

discussed her contacting 1 of her local friends she had lost touch with

I asked her what she was grateful for. She looked at me with a blank

and just visiting over the phone for a while or perhaps (if she felt

stare and a confused look as if she were thinking: Why would you ask

comfortable) setting up a lunch date.

me that, as it is obvious that I DON’T HAVE anything to be grateful

I also suggested she do some writing during the upcoming week

for. Finally, as if grasping for something out of the air to answer my

about what she would like for this new chapter of her life, having the

question, she said, “Well, I guess I could be grateful for my house.”.

freedom of retirement. And lastly, I reminded her that there is WAY

“Great,” I said. “Yes. Absolutely! You own your own house, which is

more to life than just sewing or the current behavior of her daughters.

a real point of luxury we can easily overlook.”

She has the whole world at her fingertips to explore!

V i b r a t i o n s o f J o y: W i t n e s s i n g G r a t i t u d e ’ s L i f e - A lt e r i n g F o r c e

37

With tears of happiness in her eyes and a huge smile, she thanked me for

the more we move up closer to the vibrational states of love and bliss. I

showing her “an entirely new reality”. “YOU are amazing,” she said. To which

witnessed this happening right in front of me during this session!

I replied…” IT is LIFE that is amazing. And it’s right here waiting for you.”

I am sharing this for anyone who might be doubtful about the power of

The Power of Gratitude to Transform Lives

gratitude. This was/is visual proof of its overwhelming force. I hope you use

I’m writing about this experience because I feel it is such an amazing and

this information to help lift your emotional state into a wonderful place of

perfect example of the POWER of gratitude. It is no wonder that physics has

being. It can truly change your life.

proven that when we move into a state of gratitude, our vibrational frequency intensifies and increases throughout our entire body. The faster the frequency,

Connect with Virginia Oman: https://linktr.ee/virginiaoman

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Best Holistic Life January 2025

A k a s h i c R o a d m a p 2 0 2 5 : C r a f t i n g Y o u r B e s t Y e a r Y e t t h r o u g h C o n s c i o u s M a n i f e s tat i o n

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AKASHIC ROADMAP 2025: CRAFTING YOUR BEST YEAR YET THROUGH CONSCIOUS MANIFESTATION

BY PAT T Y O L I V E R

Change up your goal-setting this year by choosing to

you to rise above them through your free will choices.

become a conscious manifestor! This means you are

But it is something you must actively and consciously

intending to do more than just take action to bring

choose to move through. It won’t simply leave because

about your desired result – because that’s important

you want it to or would rather avoid it! Rather, it requires

too! It means that you also agree to take a hard look at

new empowered action on your part to resolve it.

your life and change or remove everything that is not in

Shifting your inner dialogue from “Why is this happen-

alignment with your goal.

ing to me?” to “What is this teaching me?” or “What

Whether we're aware of it or not, we're constantly

can I learn about myself from this?” can make a huge

manifesting. We are always attracting situations and

difference in moving from unconscious to conscious

experiences that match the energy and vibration we

manifesting. No more winging it, just going with the

emit through our words, thoughts, and actions. This is

flow or sidestepping problems. The path to your high-

a result of the Law of Attraction, one of many Universal

est potential will unfold as you tackle those challenges

and Karmic Laws that influence our third-dimensional

head-on so you can become a more empowered version

experience while we're here on Earth.

of yourself and raise your vibration – and what can flow

When negative situations arise, many people feel like

to you - with every step.

victims, as if these things are happening to them for

Here’s an exercise to get you started on becoming a

reasons they can’t understand. But life isn’t happening

conscious manifestor:

to you; it’s happening for you, either to help you clear

1. Identify the negative thoughts that tend to be on

karma or to guide you toward a higher timeline—or

auto-replay every day, such as feeling not good

both.

enough or that you lack the power or confidence to

Karma is the energy of negative or misaligned choices

get you where you want to go. For each one that you

you made in past lives that still play out today. It has set

identify, turn it into a positive statement that you

up all your current life circumstances and determines

can recite often to create new pathways in the brain,

the relationships and experiences you will have. It will

such as: “I am enough just as I am” or “I am worthy

also keep you in negative patterns in an attempt to get

and deserving of abundance.”

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Best Holistic Life January 2025

2. Define your limiting beliefs, such as “everyone

Answering these types of healing journal prompts is

else should come first” or “earning money means I

cathartic because it brings all of those negative subcon-

can’t do what I love.” Identify the root cause if you

scious patterns to the forefront and helps generate more

can. For example, maybe it was a phrase you heard

positive, empowered energy. Once you know something

often growing up. Release it and then replace it with

consciously, you can begin to work to resolve it, changing

an empowering belief such as, “I can earn enough

your life for the better.

money by following my passions.”

Another tool to help you do this is your Akashic Record,

3. Point out relationships and situations that are hold-

which is the energetic warehouse for all of your soul-level

ing you back from feeling like you can be your true

information such as your gifts, chosen life experiences,

authentic self, even if it includes family members.

and your karma. Each of us has an Akashic Record, and

Cite several ways that you can uphold better bound-

when you learn how to intuitively access it, you are able to

aries and find relationships that are more balanced

discover the root cause of your karmic patterns and new

and supportive of the way you prefer to live.

action you can take to overcome them, faster and easier

4. Be honest with yourself about bad habits or negative

than you could on your own.

coping mechanisms and identify at least one new

If you’d like formal training on how to heal, transform,

action you can take right now to care for yourself

and manifest with Akashic Records, you can purchase my

better.

book by the same name on Amazon or take my online

5. Write down all the things you are grateful for and

course, “Live a Soul-Powered Life!” where I teach you

everything that is going well in your life, no matter

step-by-step how to access and navigate your Akashic

how insignificant it might seem. Find ways to incor-

Record for manifesting.

porate gratitude into your daily life. When you focus on what’s going well in your life, there’s no time or

Connect with Patty: https://www.pattyoliver.com/

desire to think about lack.

courses/live-a-soul-powered-life

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Best Holistic Life January 2025

FROM REFLECTION TO ACTION: NEW YEAR HAPPINESS PLAN!

BY N AT H A L I E B OT RO S

As we step into a new year, the temptation to create

Define What Happiness Means to You

resolutions is everywhere. But let’s face it, resolutions

Happiness is different for everyone, and your happiness

often fade as quickly as the excitement of the new year

is personal to you. There’s no one-size-fits-all approach.

itself. Instead of focusing on temporary resolutions, why

For some, happiness is found in meaningful relationships;

not build a happiness plan that can guide you throughout

for others, it’s about personal growth, achieving goals,

the year?

or finding inner peace.

A happiness plan is not a one-time goal; it’s a framework

What does happiness look like for you? Take some time

for living your best life in a way that aligns with your

to define it. Is it about having more balance in your life?

values and brings you joy. Let’s make 2025 your year

Maybe it’s about prioritizing self-care, or perhaps it’s

shine, no matter what life throws your way.

finding more time for the things that truly bring you joy.

Reflect on the Past Year

Define what happiness means on your own terms.

Before we move forward, it’s important to look back and

Remember, if you don’t define it, you’ll be chasing

reflect on what worked and what didn’t in 2024. Take a

someone else’s version of happiness. So, grab a notebook

moment to think about the areas of your life where you

and write down your personal definition of happiness.

experienced happiness and fulfillment. What moments

This will become your guiding star throughout the year.

made you feel most alive? What habits brought you joy

Set Happiness Goals for 2025

and peace? And just as importantly, consider the times

Now that you’ve reflected on the past and defined what

when you felt drained, unfulfilled, or stuck.

happiness means to you, it’s time to set goals. These

Be honest with yourself. This isn’t about self-judgment—

aren’t just any goals—they’re happiness goals. The key

it’s about understanding. Recognize the patterns that

to creating a successful happiness plan is to focus on

have been working for you and those that haven’t. Once

goals that will truly enhance your life and make you feel

you have that clarity, you can begin to shape a plan that

more fulfilled, not just goals that sound good on paper. Be

leverages your strengths and addresses your challenges

specific. Instead of saying, “I want to be happier in 2025,”

F r o m R e f l e c t i o n t o A c t i o n : N e w Y e a r H a pp i n e s s P l a n !

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set goals like, “I will spend one hour every week doing

track. Life won’t always go smoothly, and that’s okay.

something I love” or “I will create a morning routine that

What matters is how you respond. Surround yourself

helps me start the day with a positive mindset.” The more

with positive influences, whether it’s uplifting people or

specific you are, the more actionable your goals become.

environments that bring you peace. Protect your energy

Break Down Your Goals into Actionable Steps

by setting boundaries with those who drain you. As you

Goals are great, but without action, they’re just wishes.

make progress, celebrate every win, no matter how small.

Once you’ve set your happiness goals for this year, break

Progress is progress, and acknowledging it keeps you

them down into smaller, actionable steps. This is where

motivated. Finally, stay flexible. Life changes, and so will

the magic happens.

your goals; don’t be afraid to adjust your plan as needed.

For example, if one of your goals is to create more balance

The focus is always on moving forward, even if the path

in your work-life balance, start by identifying one small

isn’t exactly as you expected.

change you can make. Maybe it’s committing to not checking

2025 is a fresh start. But instead of falling into the resolution

work emails after 6 PM or setting aside 30 minutes for a

trap, take the time to create a happiness plan that will guide

personal hobby during the week. The key is to make the

you throughout the year. By reflecting on the past, setting

steps small and achievable so they feel manageable and

meaningful goals, taking action, and staying flexible,

not overwhelming.

you’ll create a life that’s aligned with what truly makes

The more you break down your goals into bite-sized

you happy. So, roll up your sleeves and start mixing your

actions, the more likely you are to stick to them. And

“Happiness Cocktail” for 2025. Make this year count! And

remember, consistency is key. It’s better to start small

if you need help to plan your year, scan the QR code below

and stay consistent than to aim for something big that

to set up your FREE Happiness Breakthrough Session. Let’s

fizzles out after a month.

have a chat and make 2025 awesome!

As you work through your happiness plan, remember to be kind to yourself. You’ll have good days and challenging

Connect with Nathalie:

ones, but self-compassion is key to keeping you on

https://www.thebon-vivantgirl.com/links

A D VERT

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Inspiring Stories: Motivate yourself with personal anecdotes and success stories from Nathalie's own journey.

Expert Insights: Benefit from the latest research and insights from happiness and mental well-being experts.

Holistic Approach: Overcome negative thoughts and emotions and cultivate a mindset of positivity and resilience.

Empowerment: Take control of your happiness with a stepby-step guide to creating your own personalized Happiness Cocktail.

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Best Holistic Life January 2025

Archetypes, Astrology & Numerology

ARCHETYPES, ASTROLOGY & NUMEROLOGY

BY SUZANNE ROSS

When one reaches the point of seeking ways to improve their

So, from the microcosm to the macrocosm, these 12 personalities

life both from within and without, they have experienced some

express themselves as forces, laws, entities, and aspects

type of suffering that has compelled them into action. What

that pervade Space-Time and beyond into eternity. That’s

they are seeking to do is to resolve inner and outer conditions

why it is so important to grasp them fully when diving into

that are causing them dis-ease, discontent, and dissatisfaction.

a journey of self-discovery and into the self-exploration of

As a holistic spiritual practitioner, we are always approaching

another who is seeking your guidance. Fortunately, countless

everything from a mindset of wholeness that views the mind/

spiritual teachers, philosophers, psychologists, and thinkers

body/spirit complex as an interconnected whole being. At

have already given this a lot of thought so we can learn from

the same time, we are fully aware of the axiom: As within,

the systems, models, and programs they have developed. I

so without, and as above, so below. This allows us to see the

find it useful to layer these and integrate them for a deeper

bigger picture of the whole cause-and-effect interplay while

and more comprehensive understanding that allows for a

appreciating the nuances of the complexities of the inner and

variety of approaches with many different but synchronized

outer worlds.

perspectives. This allows fluidity for the practitioner to flow

At this point, we are well-versed on the concept that the One

in and out of different possibilities based on their client's

Infinite Creator is expressing through us as us and that that

needs and preferences and on their own intuitive insights.

expression is 12-fold, with the Divine Trinity expressing itself

Why is it so helpful to understand the human blueprints the

in all 4 directions as all 4 elements. This is foundational for our

Grand Architect has designed for our incarnations? I feel that it

understanding of the 12 different personalities that are playing

provides extremely valuable information that clarifies why an

the Space-Time game in different timelines and dimensions. It

individual is the way they are, why their soul’s incarnation is

is also key to knowing how all those personalities are fractals

unfolding the way it is, and how the light and shadow aspects of

of the one whole soul projecting them. And with the way that

one’s being can be both embraced and transmuted to enhance

holograms work, each holographic fractal still contains the

their life’s journey. In week 4 of my Spiritual Counselor Course,

whole hologram! You are your whole soul hologram right here

we will explore the 12 Archetypes, 12 Astrological Signs, and

and now, even if you are fractalized here in this Space-Time

sacred significance of 12 in everyone’s life.

coordinate. Furthermore, you are a drop in the Infinite Sea of

Written by Suzanne Ross, Instructor of the S.A.C.R.E.D.

Consciousness and the entire sea simultaneously.

Certification Courses https://suzannerosstranscendence.com/spiritualcounselor/

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Best Holistic Life January 2025

LIVING HOLISTICALLY...

YOU MAY BE MISSING THE MARK

BY TO N YA F I N ES

If you even check social media once a week… is that even a thing … you

Do you really want to commit to something like that for several

are more than abundantly aware that health and wellness are two of

months before you realize you really don’t feel like a superhero and

the hottest topics out there. Yes, suddenly, in our post-covid world,

you’re now a bit miserable to be around?

too many individuals, specifically many “influencers,” are suddenly

When you find yourself in a place where you are simply not happy

experts on all issues directly related to your health and how you should

with your overall health … maybe you’re struggling to lose some extra

be living your life more optimally.

weight that creeped up on you, perhaps getting quality sleep is now a

Interesting …

struggle, or maybe you just don’t feel as good as you want to. Whatever

Words like holistic, organic, homeopathic, alternative, Ayurvedic,

it is that may be causing you to rethink lifestyle choices, I’m going to

and many others are getting a lot of attention and airtime. While I’m

ask you to get very real with yourself because, in my opinion, this is

not going to completely give Covid all the credit for this seemingly

where living holistically must start.

sudden and noticeable focus on health and wellness, it certainly did

I just heard you gasp… lol.

make many of us take stock of just how we are living our lives and the

Hey, most of us want to live a healthy “holistic” life. I mean, it sounds

lifestyle choices we are and have been making. So let me ask you…

AMAZING, right?! But what does holistic really mean?

If you were to take an inventory of the choices you make or have made

In a nutshell, when we speak about health in a holistic sense, we really

over the last few years to improve your quality of life and feel your

refer to the whole person. That includes considering mental, spiritual,

best, where would you rate yourself on a scale of 1-10?

and social factors, and not just what we see as far as the symptoms

How many times have you decided to do things better with the sole

of illness or dis-ease. Alright, so what does that mean? I love this

intention of improving your overall wellness quotient? I’ll go first…

question so much because it allows me the opportunity to challenge

plenty! Yes, I’m a holistic health practitioner, but that in no way

people to think beyond what they are feeling physically and get them

means I have everything completely figured out all the time. Also,

to really dig deep into the other areas of their life that may be having

keep in mind that as I hover around the half-century phase of my life,

a massive impact on their physical health.

the WHAT I need to be doing has changed considerably because my

Kind of trippy, right?

body is no longer that 27-year-old who was able to get away with a

You are a beautiful and intricate individual with systems that

lot of things. Life is very humbling, but it doesn’t mean that getting

constantly communicate with one another and work together to keep

older has to completely suck either. It does require you to be very much

you healthy and vibrant—to keep you thriving, essentially.

aware of what your body is telling you, listening to that, being an

So, what happens when feeling great starts to slide into, “I really don’t

active participant in the conversation, and…

feel like myself anymore. I have no energy, my sleep is terrible, I can’t

Making some necessary lifestyle changes. So, while your favorite

seem to maintain my weight.“

influencer may be sharing and highlighting how their celery juice diet

While many of us start looking at food and exercise, which absolutely

has “completely changed my life,” I would ask you to take a moment

make sense and are great areas to address, what else plays into this

and just pause.

harmonious orchestra of living holistically?

L i v i n g H o l i s t i c a l ly. . . Y o u M a y B e M i s s i n g t h e M a r k

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How about… what are the thoughts and internal dialogue that play in your mind daily? How about… the quality of your relationships? How about… whether you spend a large portion of your day “doom-scrolling” versus reading books to improve your brain health? How about… the time you spend each day actively practicing gratitude?

Did I lose you there? I hope not because it is truly awe-inspiring just how much these other elements play into your overall health, wellness, and the quality of life you are living. If you believe that living holistically has only to do with what you are putting into your body and how you are moving your body, you only have part of the equation.

If living holistically is something that you aspire to, then I would say this…

“Look beyond your body to the other things and the people that you are consistently engaging with. Is there something there that needs to be examined carefully because it may very well be having an impact on how you feel in your body?” And if you think this sounds absurd, let me ask you this …

“After you have a heated argument with a loved one, how do you feel? And how do you feel when you make up and resolve the issue that caused the argument in the first place?”

Perhaps a little reflection will help you get into a better groove of living more holistically.

Connect with Tonya: https://brainfraim.com/tonya-fines-book/

L i v i n g H o l i s t i c a l ly. . . Y o u M a y B e M i s s i n g t h e M a r k

DO YOU STRUGGLE WITH CHRONIC MUSCLE TENSION OR PAIN? ARE YOU LOOKING FOR HOLISTIC WAYS TO MANAGE STRESS AND ANXIETY? TIRED OF SEARCHING FOR NATURAL REMEDIES TO ENHANCE CIRCULATION AND PROMOTE HEALING?

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Best Holistic Life January 2025

U n m a s k i n g t h e S t e a l t h Sh o pp e r : 5 R e v e a l i n g S i g n s Y o u ' r e S e c r e t l y Sh o pp i n g

UNMASKING THE STEALTH SHOPPER:

5 REVEALING SIGNS YOU'RE SECRETLY SHOPPING

BY DR. CALI ESTES

Are you a stealth shopper? While you may think that your shopping

with “I got four pairs free” instead of realizing that she paid for

habits are inconspicuous, there are telltale signs that could reveal

four pairs of shoes she didn’t actually need. Her stealth shopping

your hidden purchasing endeavors and shopping addiction. Recently

addiction clouds her mind into thinking that she is getting a good

in my practice, The Addictions Coach, I have found that there is more

deal. These boxes of shoes usually end up unopened in the back of

stealth shopping and shopping addiction happening, especially after

her closet once the initial dopamine boost of buying them wears

the holidays when the bills pour in form all the gifts that were bought.

off and she is hunting down the next deal.

From hiding purchases around the house, to excessive returning of

The dopamine cycle will trap a stealth shopper into feeling good

items bought, these behaviors can provide insights into your shopping

as dopamine is the ‘happy chemical’ but like all great things, it

motives. So, if you've ever wondered if you're a stealth shopper, keep

wears off until the next big purchase of items occurs. A shopping

reading to learn the signs to watch out for.

addict will get caught in the uptake and release of dopamine

Signs of a stealth shopper

that floods the brain and wants more and more, and the cycle of

1: Overbuying because it is ‘On Sale.”

One of the most telltale signs of a stealth shopper is the buyer who

excessive shopping starts.

2: Abandoned shopping carts

gets double or triple the item to ‘save money ‘when something

In the pursuit of that dopamine rush without hurting the wallet,

is on sale at a particular store they like. The thought of saving

a stealth shopper will load up their shopping cart and abandon it

money sounds great until you spend double or triple on items to

or put items back at checkout. If you have ever seen a random cart

feel good about the sale price.

left at Target or Walmart, chances are it was a stealth shopper.

I have a client that loves Vince Camuto shoes. When she gets the

If you have ever ‘window shopped’ on Amazon Prime only to

notification that there is a 25% off sale, or better yet, a 50% off sale,

abandon your cart when it came time to check out, you may be

she stocks up. She will buy 8 pairs of shoes since they are on sale,

stealth shopping. With Amazon Prime, it makes it even easier to

and in her mind, she is saving money. She justifies the purchase

abandon your shopping cart and not deal with public humiliation

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of the checkout counter. You can even shop into ‘wish

you walk in the door and hide your bags in the children’s

lists’ and save your purchase for later, satisfying that

closet? Or leave them in the trunk so your spouse doesn’t

dopamine fix of the shopping experience without the

see them and sneak them into the bedroom? If so, this is

cost to your wallet.

the biggest red flag that you are a stealth shopper.

Instacart is another great app where a shopper will abandon

I had a client who would purchase clothes and then pop

their cart, after spending hours looking at deals and sales

the tags off and throw them into the laundry machine

only to wait on unneeded purchases. The dopamine rush

the minute she walked through the door from a shopping

comes in the act of finding the deals and loading up the

excursion. When her husband would ask if that was a new

cart. With online apps, it is easier than even to keep filling

top, or outfit, she would always say it had been in her

your cart and starting over.

closet for a while. It made more sense to her not fight

3: Buying gifts year-round for a specific holiday Shopping is a rush for the Stealth shopper. The thought of shopping, the act of actually doing it, and opening

about her unnecessary purchases and just wait until he got the credit card bill.

5: Excessive returns and exchanges

the items when you get home can give you the biggest

The final sign of a stealth shopper is their tendency to

dopamine rush. Dopamine is the happy chemical in your

engage in excessive returns and exchanges. If you find

brain that makes you feel oh-so-good!

yourself ordering multiple versions of the same product,

When it comes to a holiday, like a birthday or Christmas,

trying them on or wearing them before deciding which

a stealth shopper will start buying 6 months or more in

one to keep, you are a stealth shopper. If you return items

advance. Usually, the excuse is,’ It’s on sale, and I want

frequently, citing dissatisfaction or a change of mind,

to save a few dollars.’ Then once the rush of the buying

even if the product is in perfect condition, just to buy

round is over, the items get stored in the closet until the

something else, you fall into the category of wanting the

main event draws closer. The problem is that the stealth

next dopamine rush with the new purchases.

shopper will continue to purchase more things to add

More stuff. More clothes, shoes, etc., and a limited

to this original gift over and over and forget what they

budget, leading to a seemingly endless cycle of returns

have bought.

and exchanges.

I am sure we have all been guilty of this once or twice.

Stealth shopping and shopping addiction can lead to problems

The stealth shopper will do it every time there is an event,

like debt, relationship issues, and larger addiction problems

overbuying and overspending, with forgetting what was

(like alcohol or drugs) when the stress of the bills piles up.

originally purchased for the event.

If you think you have an addiction problem, please reach

4: Hiding items around the house

out to Dr. Cali Estes, The Addictions Coach, and her team at

The biggest telltale sign if you have a shopping problem is

1.800.706.0318 or contact them at

purchasing items and hiding them around the house. Do

www.TheAddictionCoachOnline.com

U n m a s k i n g t h e S t e a l t h Sh o pp e r : 5 R e v e a l i n g S i g n s Y o u ' r e S e c r e t l y Sh o pp i n g

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UNLOCK THE SECRET TO INNER PEACE:

11 UNIQUE PRACTICES TO TRANSFORM YOUR LIFE B Y M A R I A B A LT A Z Z I , P H D , M F A

As the Dalai Lama wisely said, "World peace must develop from

you navigate life's challenges with grace, fosters better relation-

inner peace." Oh my goodness, yes. Let there be peace—may it be

ships, sharpens your focus, and gives you a sense of purpose. It

present in me, in you, and throughout the world in 2025. Inner

also improves physical health, reducing the risk of stress-related

peace is not something we merely find; it is something we create

conditions and enhancing your overall resilience. This inner

and cultivate.

harmony aligns your mind, body, and spirit, making it a major

Inner peace means being at ease, content, and resolved with your

factor in your happiness and wholebeing.

place in the world and your relationships—whether with family,

By cultivating inner peace, you can experience a deep sense of

friends, community, country, higher source, or even yourself.

contentment and interconnectedness with the world around you.

However, inner peace does not just happen on its own. You need

The Five Foundations of Inner Peace

to consciously develop it, nurturing the seeds already planted deep within.

Creating Inner Peace Inner peace begins by recognizing what disturbs it and taking

Self-awareness: Understanding your thoughts, emotions, and what triggers them.

Mindfulness: Staying present and cultivating a non-judgmental attitude toward yourself and others.

constructive action to dissipate those disruptions. Letting go of the

Gratitude: Focusing on what you have rather than what you lack.

things that pull you away from happiness and clarity—especially

Forgiveness: Letting go of resentment and embracing compas-

those that hold no real significance in the grand scheme of life.

Before I meditate each morning, I ask to release the mental chains of judgment, comparison, and pettiness—chains that keep me stuck

sion—for both yourself and others.

Nature Connection: Spending time in nature, rejuvenating and reconnecting with your inner calm.

in unproductive loops and prevent me from fully embracing joy.

Unique Ways to Cultivate Inner Peace

So, this year, release those thoughts about your best friend's selfie

If you already meditate, practice deep breathing, and maintain

obsession being narcissistic. Let go of the jealousy you feel when

healthy boundaries, you are off to a great start. However, there

a colleague seems to catch all the lucky breaks. And do yourself a

are even more ways to deepen your sense of peace. Here are some

big favor, stop gossiping about what others said or did. All of these

unique practices you might try:

things disrupt your peace. They take up emotional real estate that

Artistic Expression: Channel your emotions and thoughts through

could be better spent building the life you want.

creative outlets like photography, writing, or drawing to release

As we enter a new year filled with intentions and resolutions, I

inner tension.

invite you to prioritize inner peace.

Nature Mandala Creation: A mandala is a geometric design

Why Inner Peace Matters

symbolizing the universe. Use this as a way to engage with nature

It matters because it is more than a state of mind. It acts as a

by creating mandalas from leaves, rocks, and flowers, fostering

powerful shield against stress, anxiety, and negativity. It helps

creativity and grounding energy.

Unlock the Secret to Inner Peace: 11 Unique Practices to Transform Your Life

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Essential Oil Rituals: Use these oils to promote relaxation,

Volunteer Work: Serve others. Giving back cultivates

focus, or emotional balance. Make them part of your daily

compassion, gratitude, and a sense of purpose, all of which

routine to calm your mind.

contribute to inner peace.

Toxin-Free Environment: Detoxify your living space by

The Journey Ahead

decluttering, adding plants for air purification, and switching

Incorporating practices that nurture peace within can

to natural cleaning products.

profoundly transform your life. Try integrating just one of these

Silent Tea Meditation: Sip your tea mindfully, fully present

practices into your daily routine and observe the difference

in the moment, allowing yourself to savor each sip with

it makes. Give yourself permission to unlock another level of

gratitude. Then, take a gratitude walk through nature,

tranquility, resilience, and joy. Allow your mind, body, and

offering appreciation for each step and natural element

spirit to break free from the grip of judgment, comparison,

you encounter.

and pettiness, creating space for clarity, fulfillment, and a

Reflective Retreats: Unplug from the noise of the world,

more meaningful life.

immerse yourself in introspection, and use this time for

Let inner peace guide you in 2025 and beyond. The world is

profound self-discovery.

waiting for the beauty and wisdom within you—and ready

Sensory Exploration: Explore calming practices like

to make a difference in the lives of others.

aromatherapy or sound baths to soothe your senses and

This article is an excerpt from the next book I am writing as

quiet your mind.

part of my "Take a Shot at Happiness: How to Write, Direct

Forest Bathing: Spend time immersed in nature through the

& Produce the Life You Want" series. The first book in this

Japanese practice of "Shinrin-yoku," or forest bathing, to

series was voted “Best Personal Development Book of the

reduce stress and reconnect with yourself.

Year” by this magazine and is the recipient of the Silver

Energy Healing: Explore techniques like Reiki, crystal

Nautilus Book Award 2024, recognizing books that promote

therapy, or sound healing to align your internal energy and

spiritual growth, conscious living, and high-level wellness.

restore emotional balance.

It won the Wellbeing category at both the NYC Big Book

Laughter Therapy: Embrace the healing power of laughter

Award and the National Indie Excellence Awards, where it

by watching a comedy or engaging in humorous activities

was also a finalist in Personal Growth.

that uplift your spirits.

Connect with Maria: https://sojourntohappiness.com

Unlock the Secret to Inner Peace: 11 Unique Practices to Transform Your Life

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“Life is like a film camera, Focus on what is important, capture the good times, develop from the negatives, and if things do not work out, take another shot.”

“I recommend that you take a shot at reading this practical and accessible book on happiness. Maria offers a creative approach that combines journaling and phone photography activities that help you integrate the concepts she writes about.” ~Dr. Tal Ben-Shahar, New York Times Bestselling Author of Happier, Former Harvard Lecturer, and Founder of the Happiness Studies Academy

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Best Holistic Life January 2025

Look for the Lesson

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LOOK FOR THE LESSON

BY S I R J A M ES G R AY RO B I N S O N One of life’s most perplexing questions is, “Why did that happen?” There we are, minding

We can experience life as exciting and fun or as difficult and

our own business, and “wham!!!” something happens that shakes us and our world. Someone

hard. The same conditions can create either experience. The

leaves us, someone dies, we lose our job, our business goes under, or things happen that we

trick is to learn to have fun when we are not getting what we

don’t like. We do everything we were told would bring us happiness or abundance, and it

want. I go back to the old saying, “Success is getting what you

doesn’t work. We can’t understand why we are getting what we are getting.

want, and happiness is wanting what you get.” I am always

The first element of this puzzle is our motivation. Why did we do what we did? Did we do

afraid that I will lose out on the good stuff, and I want to take

something that looked nice, but we were hoping that we would get rewarded? Isn’t that what

control. Unfortunately, when I try to take control, the train

religion is all about? We are told that if we follow the rules, we will be blessed. We follow the

runs off the tracks. What I can’t control must be released. I

rules, and we get slammed. What good is religion? The answer is that our motivation will

must let go of everything. The only thing I can control is how I

determine the result. If we do something hoping to be rewarded or to be perceived as someone

feel about what is happening around me. So why not feel happy

we are not, the result may not be what we want. It does make a difference “why” we do things.

even though I am not getting what I want? If I feel negative,

If we sacrifice for a greater reward, we may not get the greater reward, and we are a double

all I am doing is making myself miserable. Where is the fun

loser. However, if we do something with good intentions because we feel fulfilled and blessed,

in that?

then we feel good about it no matter what the result.

Just because I don’t get what I want doesn’t mean that I did

The second element of the puzzle is the lesson. We rarely know the big picture or all the

anything wrong. It may be that I did everything right, and I

elements of what is swirling around our lives. What we perceive is rarely the big picture, and all

will be a more conscious person because of the experience.

our calculations are worthless. How do we know what the lesson is? If the events are not what

Sometimes, being naïve and trusting doesn’t mean that I

we want, you can assume that the lesson was the opposite of what you wanted. When someone

don’t have the responsibility of using my talents to analyze a

abandons you, the lesson is to learn how to stand on your own. If you are annoyed or frustrated,

situation and saying “no.” Cult leaders and gurus have made

the lesson is to learn patience. If you feel victimized, the lesson is to take responsibility. If you

their fortunes and lost other people’s fortunes this way. I can’t

are experiencing fear, the lesson is to have courage, faith, and trust. If you are not getting the

blame anyone else for making unwise decisions; that is my

result you want, the lesson is to let go of the results.

karma.

One of the most frustrating elements of life is time. Nothing happens in our own time or when

It may be a profitable exercise to review all the decisions you

we want it. We are a world of instant gratification; we have lost the art of patience. When we get

would never make again. What would you not do again, be

frustrated and impatient, we do things to hurry life along, and it usually backfires. I call this

greedy, take an unwise risk, disempower yourself, go against

“pushing a rope.” It doesn’t work, and most of what we wanted to accomplish is left behind.

your intuition? Sometimes the pearl of the lesson is buried

We must slow down and relax.

under layers of bullshit that continue to cause problems

Most of our society is based on instant gratification, especially now that we have the Internet

in life. This is where we must be honest and quit lying to

in place. We have begun to expect everything to happen computer fast, but maybe your soul

ourselves if we are going to get to the truth and the cause of

mate has some polishing required before you would like them, and you have to wait until they

our circumstances. Don’t beat yourself up; other people will

are ready. It is often difficult to accept that the universe does not happen on our time clock.

do that for you.

We must have faith and trust that our divine powers are rearranging the universe to make it right for us. Sometimes, it just takes longer than we want.

Connect with Sir James: www.jamesgrayrobinson.com

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HOW CAN YOU HAVE A HEALTHY BODY IMAGE IN SPITE OF SOCIAL MEDIA?

BY ROBYN L. STERN LCSW, PC

Social media has consumed our lives for the better part of the last

are seeing and often comparing themselves to are “not real depic-

20 years, dating back to the late 1990s, with the start of SixDe-

tions of people.” Many images on social media are not an accurate

grees.com (1997); Friendster (2002); Myspace (2003); Linke-

perception of who people are. I want to be clear in stating there

dIn (2003); Facebook (2004); YouTube (2005); Twitter (2006);

is no judgment for those people who filter, Photoshop, or alter

Pinterest (2010); Instagram (2010); Snapchat (2011); TikTok

their pictures.

(2017); Threads (2023); and X (2024); some of the top social media

That is a personal choice. However, it is something that people

platforms. While social media has its benefits, it has allowed us to

begin to feel like this is a reality and how they should or need

connect to people from our past, maintain relationships from our

to look like, and if they do not feel they look like this, they may

present, and form new bonds with other people, and see places

feel different and fall short of the beauty norm. Therefore, it is

from afar. There are also some big pitfalls for people who struggle

crucial to understand that these platforms may set unrealistic

with their body image, which may influence how one perceives

standards for people that are often not achievable. When I use

himself and other people.

social media apps, I go on with this awareness: the notion that

Body image concerns impact people across all age groups,

we are not seeing an accurate depiction of people, and it is often

genders, ethnicities, and cultures. We as a society often seem

an altered sense of what is real.

to praise people based on appearance, especially within the last

We have also seen people who do not choose to change them-

twenty years with the uptick in the amount of time we spend on

selves yet still have an increase in overall body satisfaction and

social media and all of the new social media platforms that tend

lower self-esteem with regards to their body image and spend

to advertise procedures, cosmetics, supplements, and programs

endless time on social media looking at photos of people and

that can improve how one looks. While all this information may be

feeling less than when comparing these pictures to themselves.

useful for some people and is more accessible, it has made others

I want to state that by no means is improving one's appearance

feel that they must alter themselves to fit a certain norm for soci-

something people shouldn’t do, but I want to simply state and

ety, which may not be achievable. The pressure that often comes

emphasize that social media in recent years has put an increase

along with this leads people to compare themselves to other

in pressure and expectations on people that this is the “way to

people, often ‘idealized images,’ with many people feeling that

look,” and outside of that it is not acceptable or attractive, which

they do not look as good as other people. Therefore, having social

can place a burden on people, since they cannot achieve this

media at our fingertips may leave us at times feeling inadequate

means of “perfection.” Furthermore, people tend to post pictures

and wanting to change our appearance.

at times solely for engagement to assess how many people like

At this point for me, the notion of social media, is to connect with

their picture, which can create a cycle that reaffirms the need for

old friends and family members, and to be very mindful of what

validation from others based on appearance, leading to worsening

information is being thrown at me. It is important for people to

in feelings about one’s body image.

understand that people on these social media platforms tend to

It is so hard to tell people to stop using a method of commu-

alter their photos using filters and Photoshop, and so what they

nication that is universally accepted and utilized by so many,

H o w C a n Y o u H a v e a H e a l t h y B o d y I m a g e I n Sp i t e o f S o c i a l M e d i a ?

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B e s t H o l i s t i c L i f e J a n u a r y 2 0 2 5 > COVER STORY

but it is in your best interest to understand how to utilize

Another helpful tool for those who struggle with focusing

these platforms in the healthiest way possible and to see

on appearance and body image would be to change one’s

if the benefits outweigh the potential negative impact on

mindset and shift to overall wellbeing and healthy activities

your mental health, well-being, and daily functioning. It is

beyond social media.

never an absolute “no” for people to stop utilizing social

In conclusion, while social media may have its pitfalls for

media, but it’s a good idea to begin to use it in a way that

people who struggle with body image and those who are

is healthy and will not cause distress in their day-to-day

more susceptible to external validation of their appearance,

function and make you feel that you need to be someone

there are some positive contributions that social media has

other than yourself.

on helping how one sees themselves. For example, many

Being aware of triggers or images that make you feel

social platforms post about body positivity and diversity,

uncomfortable can be helpful for those who struggle with

which includes all different body types, leading people to

body image when using social media. I often encourage

develop self-acceptance. In addition, social media may

people to not focus solely on beauty influences, avoid ads

provide people with support through various communities

related to beauty products and procedures, and to not follow

that promote self-love and acceptance. Most importantly,

forums related to beauty and appearance, because this may

remember to practice self-compassion for yourself. We are

set up unrealistic expectations for people. It may also be

all human. We are not perfect, and since perfection is not

helpful to limit your exposure to social media, allowing for

something that is realistically attainable or needed to live

other activities off devices, such as exercise, meditation,

a full, productive, and healthy life, we should live a life that

spending time with family, and social interactions, where

extends beyond social media.

you can form connections and feel a sense of community.

Connect with Robyn: linktr.ee/bddtherapist80

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FINDING YOUR VOICE Tools and Strategies to Activate Your Inner Warrior and InPower Your Life!

"In a world that often demands conformity, 'InPower:

Finding Your Voice' is a powerful reminder that our unique voices matter and that true strength lies in embracing our individuality and letting our inner warrior out."

Jana Short, editor-in-chief at Best Holistic Life Magazine

ARE YOU READY TO STEP INTO YOUR TRUE POWER AND CREATE THE LIFE YOU’VE ALWAYS DREAMED OF? Now is the time because your life isn’t going to change itself!

INSTEAD OF WISHING FOR A BETTER LIFE, CREATE IT USING STRATEGIC ACTIVATION OF:

The Three InPower Principles Know: Know yourself; learn how to use your mind and brain to support you Act: Learn your right actions to move forward Be: Creating who you want to be and allowing space for an “InPowered” life

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Best Holistic Life January 2025

EMERGING FROM THE CONSCIOUSNESS CRISIS:

RESETTING BACK TO OUR RADIANCE

BY ANGILIE KAPOOR

Emerging From the Consciousness Crisis: Resetting Back to Our Radiance

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Addressing the consciousness crisis in the world, one leader at a time, is the guiding force

During this time, I began to become aware and conscious of the realization that leadership is

of my company.

not just for the workplace or the professional realm—it can be applied to anything. The more

I’ve been on my own personal self-awareness and self-discovery journey for several years.

I am able to lead myself, the better I am able to lead others.

It’s a journey that I embarked on a few months after being promoted into my first people

This understanding conceived the concept of what I have coined ‘recognizing and embodying

management position in healthcare after an uncharacteristic blowup during a team meeting

your inner phenomenal leader.’ We are all capable of leading and are meant to lead ourselves

that was a profound wakeup call for me.

and in our own lives. That we all have within us this inner phenomenal leader, our true

A few years later, I again experienced another traumatic event—a layoff from a healthcare

authentic self that possesses everything we need to be able to be successful in anything and

management position that sent me reeling into a vortex of various emotions and an identity

everything we desire to achieve. The concept is that we are all meant to live a life we absolutely

crisis. Although it was a very dark time in my life, it was THE experience that led me to embark

love and that each of us is meant to contribute to making the world a better place in the way

on an even deeper journey of self-awareness and self-discovery. I ultimately credit this

only we uniquely can

experience with leading me to my life’s purpose.

Our mission is to first get back to our natural state of being. To be able to live the life we are

My company, Oversight Global, is not by accident. Nor is it by accident that I began referring

meant to. And to contribute to this world, make our positive impact on this world in the way

to myself not as just a leadership coach but a ‘conscious’ leadership coach. It’s also not by

that only we each individually can. Each of us, at our core, is a radiant being of light meant to

accident that the name Oversight Global came to me as the name of my company because

shine brightly in the world.

‘oversight’ is defined as ‘the unintentional failure to notice or miss something’ as well as the

As we live our lives, layers upon layers of societal and generational expectations, pressures,

‘act of effectively overseeing something'—both of which speak to the reason our company

and conformities have obscured our natural individual, unique brilliance. Leaving our lights

was created as well as to its mission.

dim and dull and severely disconnected from our true selves

So, what do I mean by “consciousness crisis?”

When I embarked on a journey of self-discovery, I began to dismantle the layers I’d

‘Consciousness crisis’ started out to mean to me the fact that a majority of us just are not aware

accumulated over the years. It was like peeling back an onion to reveal my true, pristine core

of our mindset and just how powerful our minds truly are. A majority of us, for a majority of

that was buried beneath

our lives, have no idea of the ‘programming’ that our subconscious minds run on and just

Peeling back the layers involves moving beyond the superficial constructs of who we think and

how much our very own minds hinder us from the success we seek instead of assisting us in

have been led to believe we are. When we are able to do this, we are able to be who we are at

getting there

our core being. We are able to be our true, authentic selves and become the inner phenomenal

After receiving a tough medical diagnosis of an autoimmune arthritis called ankylosing

leaders we each have within us. When we are able to do this, we are able to live our best life

spondylitis on top of already suffering from chronic migraines all my life, ‘consciousness

that we absolutely love. We are able to live our purpose and positively impact this world in

crisis’ came to mean to me not being conscious of how our bodies try to communicate with

the unique way we are meant to.

us what it needs

Supporting clients has been a huge blessing. One client, in particular, comes to mind. She was

As I navigated this ailment, the term consciousness crisis became about awareness of the

a talented, caring workplace leader, yet she felt trapped by the weight of expectations and the

foods we consume and various products we use that can unknowingly be harmful to our health

pressure to conform to a rigid corporate identity. We worked on identifying and releasing the

and wellbeing.

limiting beliefs and societal pressures that held her back, gently peeling away each layer and

Further, evolvement helped me realize that many of us restricted our identities to how we spent

allowing her authentic self to emerge.

the majority of our time—what we did to generate an income or contribute to our families—our

Returning to our natural state of being involves embracing that our journey is constant. You

job titles and our careers. As mentioned previously, when I was unexpectedly laid off, that

never ultimately arrive and the journey is not without its challenges, no matter how much you

realization hit me like a ton of bricks! In my self-rediscovery phase, I ultimately realized

grow and progress. The 'onion layers' of conformity and societal constructs are persistent; yet,

that we are, every single one of us, each of us individually, so much more than our job title or

by committing to personal growth and self-awareness, we can transcend these challenges.

career—much, much more.

As conscious leaders, we have the responsibility to lead by example, creating a ripple effect

Unfortunately, we can all feel that we are stuck in our own cruel adaptation of the movie

of positivity and unity.

“Groundhog Day.” I often used to feel there had to be more to life—a gut feeling I was meant

By embracing our true selves and shedding the layers of societal constraints, we can live more

for more. That my lack of feeling of purpose and fulfillment wasn’t right; it just wasn’t how

authentically, contribute to a more unified world, and ultimately shine as the beautiful beings

life was supposed to be. We are more than just our physical, mental, and emotional aspects.

of light we were always meant to be.

We consist of energetic and spiritual aspects that are crucially important to be aware of for holistic wellness, alignment, balance, and harmony

Connect with Angilie: https://oversightglobal.com/freebies

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Best Holistic Life January 2025

EXCLUSIVE INTERVIEW WITH

Theresa

BYRNE: LEADING Way in Mindset THE

TRANSFORMATION

E x c l u s i v e I n t e r v i e w w i t h Th e r e s a B y r n e : L e a d i n g t h e W a y i n M i n d s e t T r a n s f o r m a t i o n

EXCLUSIVE INTERVIEW WITH THERESA BYRNE: LEADING THE WAY IN MINDSET TRANSFORMATION

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E x c l u s i v e I n t e r v i e w w i t h Th e r e s a B y r n e : L e a d i n g t h e W a y i n M i n d s e t T r a n s f o r m a t i o n

Tell us, what’s one thing that surprises people about you?

My confidence! I didn’t start out being as confident as I am today. If you met me in a room or at a party today, you wouldn’t know I’ve struggled with doubt and had low self-esteem as a kid. Back then I set my mind to learn how people function and how to work with my issues so I could develop confidence and an inner sense of strength. I’ve had people tell me how confident and unstoppable I seem without realizing I had to work to get here. HOW I did it was methodical and practical and that’s why I love teaching what I do: how to live IN YOUR POWER. A huge part of my journey is teaching boundaries -which I learned out of necessity. Because of the things I faced and the way I grew up, I’m able to use my methodology and work to help others find their internal power.

I had a childhood that required me to overcome challenges with anger, negativity, and my innate sensitivities. Most of us have challenges to overcome, but we can use them as springboards to what we want in life.

What’s a life lesson you wish more people took to heart?

I hear people say, “life is too short”, then do absolutely nothing to change it! The lesson is: DO SOMETHING. The trajectory of our lives is something we have the power to manage and control.

As far as we know, this life is it. Living a “less than” life sucks! If there’s something you want or dream about doing, and you’re not going after it, that means you’re doing “less than” you want. Or you feel “less than” enough compared to others. Within each of us are the seeds of our own greatness. I never thought I’d have 8 black belts but I do.

Going after what you want can start with outlining what you don’t want; we learn through contrasts. You want to be wealthy because you’ve experienced lack; you want to be fit because you’ve been unwell, or seen illness/health issues in your family.

There are two options when it comes to change work -we can be our own support system (your own BFF and have your own back) OR we can be our own worst frenemy (and beat yourself up). It’s all a choice.

I’ve created systems of unlocking inner power making it easier to understand the HOW’s and WHAT’s and even some of the WHY’s of change work.

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Why do these blocks typically manifest?

Most of our blocks (or blocked energy) come from beliefs or ideas that aren’t even ours from long ago. They drain our energy and our power, keeping us stuck or miserable. Then we complain about being stuck, busy, or exhausted almost as though it’s a way of staying What are the most common blocks you see people

unhappy (but it’s not our fault)!

struggling with when trying to create forward move-

Any of these blocks can steal away our most valuable resources: time, energy, well being

ment in their lives?

and joy.

Having worked directly with over 50,000 people, I’ve

Here’s the kicker: underneath blocks or limited beliefs is a form of magic. They each come

outlined negative patterning and constructs into a

from a specific, unique place inside of us built for self-preservation to show us perceived

system of practical, applicable tools that can be applied

dangers. Usually anything outside of our comfort zone! There are common blocks, but they

to move forward more positively. InPower.

all manifest in ways unique to us.

The most common ways I see people blocking their success

If you’re blocked around finances, working on it will allow you to reach levels of success

are self-doubt (which manifests as negative self-talk/

never imagined. If you’re blocked around relationships, working on them will allow you to

inner bully), lack of boundaries, self-sabotage, and fears

find new connections. Because our “work” can somehow be tied to our

(like fear of the unknown, uncertainty, or discomfort).

“worth” for ourselves.

Did you know we fear discomfort more than we usually

Our inner work is often closely connected to our sense of self-worth and self-knowledge.

feel it? Ugh! We can build a challenge up in our head

In fact, blocks might reveal what you’re here to accomplish. When I dive into inner work

to be much harder and wevworry over what will never

with my clients, we uncover deeper layers of purpose, helping them thrive, succeed, and

happen! Like that new job posting or a conversation

flourish. These blocks or challenges are opportunities to discover what truly matters and

with a loved one. We fear it, but it hasn’t happened.

what we’re meant to contribute to the world.

E x c l u s i v e I n t e r v i e w w i t h Th e r e s a B y r n e : L e a d i n g t h e W a y i n M i n d s e t T r a n s f o r m a t i o n

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How do you know you’re “blocked”?

It’s simple! You’re unhappy! You know you’re blocked when you feel anxious, upset, worried, angry, sad, or feel negative more often than you’d like. You might feel stuck, stopped, or held back. And you’re not achieving

What do you usually see happening with people before they work with you?

your goals.

When someone “finds” me they are sick of being tired and sick. They are done with

Self-doubt is a sign driven by your Inner Bully, chipping

beating themselves up and feeling DOA -Drained, Overwhelmed, and Anxious. That’s

away at your confidence and fueling imposter feelings

usually when I come into their lives. “When the student is ready … the teacher appears”.

such as, “Nah … you can’t do that!”.

I can’t work with someone who isn’t ready and open – otherwise it’s like pulling a racehorse

Without clear boundaries, you become an Emotional

along the course and we both end up exhausted.

Sherpa, carrying others’ burdens and burning out.

My clients come to me saying, “I am so freakin’ exhausted” and “I have no idea what to

Fear of the unknown and perfectionism further scatter

do” (lacking clarity) and “why can’t I (have what I want)” or even “I don’t know what I

your focus, making it hard to protect your time, energy,

want, no one has ever asked!”

and well-being.

People I work with are typically already successful in some areas, and know they need

Each of those feelings are natural and also signs and

help in other areas that aren't working, but don't know where to go or how to get support.

signals for introspection or action, not stop signs. You

That’s where I show up.

know you're blocked when you’re not seeing results,

Most of the people I work with have self-sabotaged in their relationships, at work, with

you don’t have much energy, or you don’t feel how you

their money and their health and are done with it. They’ve finally reached a breaking

want, all of which can be changed.

point where they’re willing to address what’s happening, and that’s where the fun begins!

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Best Holistic Life January 2025

In your experience, what is the first thing someone must do on the path of change to create a more powerful life?

The first thing ANY of us can (and need) to do to change is recognize a problem exists and be open to a solution.

This starts a deeper dive into awareness. Being self-aware provides us clues to what we truly need, what to release, and where we can go. We start looking objectively at what works and what’s not working in our life.

What are some key mindset shifts people need to

The next step is believing change is possible and finding

make in order to break through their blocks and

the tools and methods to get there, along with the support

achieve their goals?

of a mentor. We go further faster together, especially

I get excited by the thing I call “mindshifting”, since it can

when someone has our back.

change the trajectory of our lives – getting us closer to what we want in our lives. There are a few shifts that

What keeps people stuck?

make all the difference.

Lack of action or procrastination is a biggie! When

Embrace imperfection and call it something else. I used

someone realizes they’ve got issues or are sabotaging

to HATE making mistakes and being wrong because it

themselves but don’t take the steps to make changes,

felt like chaos would ensue and the world would fall

they end up beating themselves up over that too!

apart! Once I stopped thinking of what I did as weakness

If we don’t believe we can change, we give up. We get

or mistakes and owning them as my personally unique

stuck, feel powerless, and complain or feel miserable

quirks instead, I was able to laugh at myself and BONUS:

without doing anything about it! We become the victims

take myself less seriously.

of our own circumstances. We create our own disem-

Owning your quirks and shifting from the idea of perfec-

powering beliefs.

tion to progress moves you into your favorite version of

Our brains have neural pathways that are like “ruts” and

yourself. Taking imperfect action beats analysis paralysis

follow the same paths UNTIL we create changes and

or inaction every time, reducing fear and keeping you

adaptive reactions. It takes time, but I’ve seen it work

moving forward.

for thousands of people.

Next, adopt a growth mindset. Seeing challenges as

Another is avoiding feelings. I say, “A feelings job is in

learning opportunities for personal growth. Embracing

its name.” We must learn how to deal with our feelings,

this mindset fosters resilience and a willingness to keep

both positive and negative, without letting them take

moving forward.

over and run us. The good news is we can cultivate more

Next, cultivate your Inner Warrior. Silence your Inner

positive feelings by learning this.

Bully by noticing self-criticism and replacing it with self-power. Your Inner Warrior is confident, resilient, and has courage to face challenges head-on.

Set healthy boundaries by learning the power of “not this”, by defining what does NOT work for you, or what you don’t want. We often learn boundaries through contrast; by seeing what we don’t want. This shift helps you prioritize what truly matters, focusing your energy on goals that align with your values.

If you’ve been overly focused on others, become self-centric. Prioritize your own needs first, then consider others—remember, you can’t serve from an empty cup.

E x c l u s i v e I n t e r v i e w w i t h Th e r e s a B y r n e : L e a d i n g t h e W a y i n M i n d s e t T r a n s f o r m a t i o n

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What role does self-compassion and self-acceptance

How can we cultivate greater self-awareness and

play in the process of overcoming blocks and creating

identify the root causes of our blocks?

forward movement?

Without self-awareness, we’re stuck in a loop, doomed

Change doesn’t have to suck!

to repeat the same patterns. Think of self-awareness

Sustainable and positive change comes from being open

as turning on a light in a dark room — you suddenly see

to growing, learning and changing; and no one does

obstacles that have been tripping you up. The key to

that without taking some missed steps along the way. If

flipping that switch and cultivating awareness?

you beat yourself up for every single perceived mistake,

Mindful reflection. Get quiet and pay attention to what’s

you’ll stop trying. And you’ll stop growing.

happening in your inner and outer world! Your mindset

When I train martial arts students for their first belts,

determines your momentum! Distractions keep us “busy”

I notice them getting upset at not being perfect. I’ve

and not inwardly focused on our feelings.

already explained the potential Dork Factor when we

Reflect and check out your thoughts, emotions, and

try something physical for the first few times. I ask them,

reactions throughout the day. Especially when you feel

“Hey, before you learned how to do a side kick, did you

upset, stuck, or triggered ask yourself, “What’s really

know how to do a side kick? Could you know how to

going on here? There’s something I don’t like -what is

be better without ever learning it? No! You had to learn,

it?” I teach my clients “triggers are treasures” because

practice, and adjust!” Course correction!

they unearth something important TO you.

We must be able to let go of our criticism of ourselves,

Negative feedback is INFORMATION to show us the

honor where we’ve been, and make different choices. We

root cause of a block hidden beneath fears or limiting

can look at what might work and practice it – doing this

beliefs. The root cause is most often some belief in

can help regulate our emotional and nervous systems

our subconscious mind tied to self-preservation, like a

in a balanced way.

need to stay small and safe to keep us protected from

Being balanced allows us to go toward something we

potential harm.

want, versus running away out of fear of what we don’t

Say you’re jealous of a co-worker's success; underneath

want. Running away rarely produces good results.

the feeling of jealousy could be desire to do more and

Honoring our past and ourselves is self-compassion

go after what you want. But that’s scary! You’d have to

— being kind to yourself in the same way you’d treat

put yourself out there. The block “I’m not good enough”

a loved one.

or “I can’t do it.” will keep you SAFE. And unhappy. By

Looking back on our lives with kindness also allows us

getting real with yourself you can start focusing on not

to see where our blocks were created, and seeing why

feeling like enough. But not from the POV of jealousy!

our systems made them allows us to put them to rest.

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E x c l u s i v e I n t e r v i e w w i t h Th e r e s a B y r n e : L e a d i n g t h e W a y i n M i n d s e t T r a n s f o r m a t i o n

What are some practical tools or techniques

How can we harness the power of visual-

for breaking through limiting beliefs and

ization and manifestation to create the life

creating new, empowering narratives?

we desire and overcome obstacles along the

A narrative is a story with you as the main

way?

character. You can change the story by starting

Our minds and subconscious respond in two

to look for good or positive in any situation.

ways -the pictures we create and the words we

This perspective is based on a growth mindset

say to ourselves, about ourselves and the world.

where you can learn from anything happening.

Visualization is purposeful mental picturing — a

Even the ‘bad’ stuff can teach us. I love helping

dress rehearsal for life. To help illustrate this,

people change their stories!

think of something you’re afraid of, like a snake

When you feel bad, identify how you got there.

or spider or heights. Your mind just created

(Stay away from “why” as it can blame you). Look

a picture and often your system generates a

at your actions and results. What created this?

response to that picture. Now picture something

It might be time for new choices and a mindset

wonderful, and feel into it. There are many

shift through reflection. And create new habits.

studies on peak performers using visualizing

Another effective way to break through limiting

to guide them to greatness.

beliefs is to figure out what they are and question

When you visualize goals, create a vivid picture

them. When a limiting belief pops up — say, “I’m

of what you want to achieve. It’s not wishful

not good enough”—ask yourself, “Is this really

thinking—it’s a powerful way to align your

true? Am I really not able to do this?” Next gather

subconscious with your conscious desires.

evidence to the contrary; there’s an empowering

The key is to visualize with emotion—feel the

truth waiting to be discovered. You have done

excitement, pride, or joy that comes with success.

hard things. You can overcome them.

Add sensory details. Manifestation works when

Affirmations are a great tool to help form new

you pair visualization with action. I like to think

patterns and habits based on WHO you want

of the law of attraction as attrACTION.

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to be. Craft statements reflecting who you want to be and repeat them daily until they become

How can we stay motivated and resilient in

second nature like, “I can do hard things. I’ve got

the face of setbacks or challenges, and keep

this. I’ve made it through worse. I am someone

moving forward towards our goals?

who does what needs to be done.”

Setbacks are inevitable, and don’t have to

Journaling is an effective practice that can

derail us. The research shows that not giving

help you track patterns over time and make

challenges or obstacles more power than they

connections you might miss otherwise, like

deserve we get through them faster. “Oh wow

What advice would you give to someone who

connecting dots. Meditation and mindfulness

that sucks, but I’ll get through it.”

feels overwhelmed or discouraged by their

are also great tools, helping you create mental

The key to staying motivated is keeping your

blocks and doesn't know where to start?

space and practice metacognition— observing

inspiration front and center—why did you start

If you’re feeling overwhelmed, start small. Do

yourself without judgment.

this journey, and what are you hoping to achieve?

One Thing. And move your body! It’s easy to

When you’re clear on your purpose, it’s easier

get paralyzed in your thinking when you’re

to push through the tough times.

starting to change. Your mind is affected by

Another strategy is to break goals into smaller,

your body. So move!

manageable steps. Celebrate each small win

Pick one thing you can do today, no matter how

along the way—it’ll keep your momentum going.

small, that will move you in the right direction.

Embrace a growth mindset, and you’ll start to

Maybe it’s writing down your thoughts, reaching

see setbacks as stepping stones rather than

out to a friend, getting a mentor/coach, or setting

stumbling blocks. Lastly, ask for help when

a simple goal for the week. Every small action you

you need it—lean on your support network,

take builds momentum so celebrate each step.

get a coach, and take care of your mental and

Remind yourself, “I’ve got this!” And I’m here to

physical health.

support you when you’re ready!

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I S YO U R B O DY T RY I N G T O T E L L YO U

SOMETHING

YO U ’ R E A F R A I D T O A D M I T ?

BY LAMIAA DAIF

Do you ever have that nagging feeling that something just isn’t

Can you relate? You’ve probably thought things like: “I should

right? Maybe it's the exhaustion that no vacation seems to fix or

be grateful. Why can’t I just be satisfied?” Or worse, you blame

the tightness in your chest every time you sit at your desk. On the

yourself for feeling this way.

outside, everything looks fine—a successful career, strong rela-

Your Body Doesn’t Lie

tionships, ticking all the "right" boxes. Yet, beneath the surface,

While your mind can get stuck in past regrets or future anxieties,

there’s a persistent feeling that something’s off.

your body lives in the present. It constantly sends signals—whis-

I’ve been there.

pers at first, but if ignored, they can turn into screams.

Eight years ago, my body had enough. I woke up one morning to

I ignored the whispers for years: the tightness in my chest when

a face so swollen and deformed that I couldn’t recognize myself.

I needed to speak up, the pit in my stomach when I was about to

My body was covered in hives, and this continued for months.

make decisions that didn’t align with my values, and the fatigue

From the outside, I had it all: I was a Director at the largest private

that no amount of rest could cure. I pushed through, believing

equity firm in Europe, engaged to my college sweetheart, living

that success was supposed to feel hard.

the dream in Paris. But inside, I was trapped—burned out, unful-

But here’s what I’ve learned: your body is always telling the truth.

filled, and disconnected. My body had been sending me signals for

It’s trying to guide you toward alignment, but if you don’t listen,

years, and I had ignored them. Eventually, it made sure I couldn’t.

it will find a way to get your attention.

Are You Stuck in the “When-Then” Trap?

The Science Behind Ignoring Your Body

Have you ever caught yourself thinking, “When I get that promo-

The connection between your emotional state and physical health

tion, then I’ll feel successful”? Or maybe it’s, “When I finally

is not just intuitive—it’s grounded in scientific research. Psycho-

get some time off, then I’ll feel like myself again”. I lived in

neuroimmunology (PNI) is a field that studies how psychological

that "when-then" mindset for years. I kept telling myself that

processes, the nervous system, and the immune system interact.

happiness, peace, and worthiness were just one more achieve-

Research has shown that chronic stress and emotional suppres-

ment away. But no matter how many milestones I reached, it

sion can directly affect the body’s immune response.

never felt like enough.

Dr. Gabor Maté's book, “When the Body Says No,” highlights how

What I didn’t realize then was that I was searching for external

unresolved emotional stress can manifest physically, contributing

solutions to fix internal problems. And let me tell you—it doesn't

to a range of health issues. Dr Maté explains that the mind and

work. The more I achieved, the emptier I felt. I kept asking myself,

body are not separate - and that chronic emotional stress can

“What’s wrong with me? Why am I not happy?” I felt ashamed to

take a toll on your health when the body takes on what the mind

admit it, even to myself.

refuses to address.

I s Y o u r B o d y T r y i n g t o T e l l Y o u S o m e t h i n g Y o u ’ r e A f r a i d t o Ad m i t ?

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I s Y o u r B o d y T r y i n g t o T e l l Y o u S o m e t h i n g Y o u ’ r e A f r a i d t o Ad m i t ?

The 3B Framework: Body, Belief, Behavior

Take Confident Action: This is the hardest but most crucial

So, how can you start listening to your body and make sense of

step—acting on what your body is telling you.

its signals? Here is a simple framework that helps you reconnect

Why Listening to Your Body Is the Key to Lasting Success

with your body’s wisdom: Body, Belief, and Behavior.

We’ve been conditioned to rely on our minds for everything—

Body: Pay attention to the physical sensations. What is your body

planning, analyzing, overthinking. But when was the last time

telling you right now? Is there tightness, tension, or discom-

you trusted your body? Ignoring its signals leads to burnout,

fort? These sensations aren’t random—they’re clues about how

stress, and disease. Yet, we often push through discomfort

you’re really feeling.

because it feels easier than confronting the truth.

Belief: Notice your thoughts. What are you thinking in this

Here’s the irony: your body is your greatest ally. It’s your

moment? What stories are you telling yourself? Are you caught

built-in compass, guiding you toward alignment. The more

in thoughts like “I should be able to handle this” or “I have to

you tune in, the more clarity, energy, and fulfillment you’ll find.

say yes”?

The Power of Alignment

Behavior: What action do you take? How do you respond? Do you

The goal isn’t to abandon your mind’s brilliance—it’s to bring

ignore the signals and push through? Or do you act in a way that

it into partnership with your body. Your mind helps navigate

honors your body’s truth?

the external world while your body anchors you in your internal

How to Put the 3B Framework Into Practice

truth.

Here’s how you can start using this framework in your daily life:

By integrating these two intelligences, you unlock a deeper level

Pause and Reflect: The next time you feel a strong emotion or

of clarity and fulfillment. Imagine waking up every day with the

physical sensation, stop. Ask yourself: What’s happening in my

confidence that your actions align with both your goals and your

body right now? What thoughts are running through my mind?

inner truth. That’s the kind of success we’re all striving for—

How do I typically respond?

authentic, sustainable, and deeply fulfilling.

Get the Insights: Your body is offering you valuable informa-

As Nietzsche once said, “There is more wisdom in your body

tion. Is it telling you to slow down? To set boundaries? To take

than in your deepest philosophy.” When you embrace the logic

a different direction? Listen closely.

of your mind and the wisdom of your body, you create a life that

I ignored the chronic fatigue for years, telling myself I could

is not only successful on the outside but aligned and fulfilling

handle it. My body’s response was to shut down completely,

on the inside.

forcing me to confront the truth: I needed rest, reflection, and a change in how I approached life.

Connect with Lamiaa Laurene: https://linktr.ee/lamiaalaurene

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NEW YEAR'S RESOLUTIONS: A GUIDE TO NAVIGATING CHANGE AND EMERGING STRONGER IN 2025

BY JUDY GREENFELD

Personal Paths to Wellness & Healing

Ancient Wisdom for New Beginnings

The wellness industry offers a vast array of approaches to personal

The media often paints a picture of the new year as purely positive,

growth, making it easy to feel overwhelmed. This is particularly

but for many, it's a complex mix of excitement-and-loss shedding

true in January, when many are seeking tools for improvement.

old ways and realizing things can't be the same. While there's a

Remember, what works for one person might not work for another,

desire for fresh starts and new beginnings, the reality is that change

especially when dealing with deeper emotional and spiritual wounds

can be overwhelming and painful.

and creating a sustainable path to healing in the new year.

As we grapple with the complexities of the new year, ancient

My Story: Discovering Wellness in Ancient Wisdom

scripture can offer a source of comfort and guidance. I find solace in

Growing up in the Jewish faith, I initially didn't see religion as

the Psalms of King David and the Proverbs of King Solomon. Psalm

a path for individual growth. However, after exploring various

130 expresses the universal human cry for help in times of despair:

modalities—including psychology, dreamwork, meditation, and

"Out of the depths I call to you, Lord… do you hear me?" Invoking

ancient spiritual teachings—I realized many modern concepts can

the timeless wisdom of this Ultimate Power is how I experience

be traced back to biblical sources. For example, Sigmund Freud,

peace and resilience in the face of change.

who denounced his Orthodox Jewish upbringing, unknowingly

Furthermore, in depths of grief after losing both my father and a

drew upon the Talmudic tradition in developing his theories

close friend, I discovered a profound truth: God is a verb, not a noun.

of psychoanalysis, and the human rights enshrined in the U.S.

Learning the art of healing would be an ongoing process for the rest

Constitution echo principles found in the Ten Commandments.

of my life, and I could not move forward without a higher power.

This discovery led me back to Judaism. After sixteen years in

This realization empowered me to accept support as I coped with my

seminary, I was ordained as a Cantor and then a Rabbi in my forties.

new circumstances. It's a perspective that can be applied not only to

Beyond religious doctrine, Judaism informs my personal wellness

life's major traumas but also to the everyday changes we face, like

practice, offering guidance on stress reduction, mindfulness, and

the transition to a new year.

coping with change. While some may see religion and wellness as separate, I view them as tools in our personal growth toolbox, helping us navigate life's highs and lows and become better humans through every season of life.

N e w Y e a r ' s R e s o l u t i o n s : A G u i d e t o N a v i g a t i n g Ch a n g e a n d E m e r g i n g S t r o n g e r i n 2 0 2 5

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5 Timeless Tips for Navigating Change & Emerging Stronger:

4. Practice Self-Compassion: Be kind to yourself. This is a challenging experience, but it won't last forever.

Not everyone is religious, and not everyone resonates with

5. Track Your Growth: Monitor your progress over time.

spiritual approaches to wellbeing. Here are five steps to

The Jewish calendar year, with its connection to lunar

help you navigate change—no matter your belief system:

phases, provides a framework for tracking personal

1. Remember You Are Not Alone: Don't isolate yourself.

growth on a monthly basis.

Connect with a friend, therapist, religious leader, or

Feeling overwhelmed by the abundance of advice for

someone else who can offer support and listen with-

personal development in the new year? This journey of

out judgment.

healing and growth is deeply personal. While the wisdom

2. Be Patient: Coming to terms with change takes time.

Don't rush the process.

3. Express Your Emotions: Write a letter to your

of ancient texts like the Psalms and Proverbs has helped me, the key is to find what resonates with you and equips you to navigate change and become your best self.

personal higher power, expressing your raw feelings

For more information about tracking your personal

without judgment.

journey with the Jewish calendar, visit my Journey Journal at www.RabbiCantorJudy.org.

B OOK A D VERT

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Th e A r t o f H e a l i n g : H o w I O v e r c a m e A lo p e c i a U n i v e r s a l i s a n d H e l p Ot h e r s R e v e r s e Ch r o n i c I l l n e s s

THE ART OF HEALING:

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HOW I OVERCAME ALOPECIA UNIVERSALIS AND HELP OTHERS REVERSE CHRONIC ILLNESS

BY K A R E N L E TAY F

Life can shift in ways we never imagined. Just 5 few years ago, I

to respond. Slowly, I saw the first signs of eyebrows and eyelashes

was riding a wave of success— hosting wellness workshops and

regrowth; the hair was taking me more time than expected, but

retreats, appearing on TV shows in Miami, opening the first

finally, it shifted, and more importantly, I started to feel like myself

wellness house in Mexico with a plant-based Bake shop known

again. Not just physically but emotionally and spiritually. I was

as “Cibelia Wellness House,” and growing my career as a health

healing from the inside out.

coach and wellness advocate. I had dedicated my life to promoting

The secret wasn’t just in the food I ate or the supplements I took;

health and vitality, following every "healthy" trend that was said

it was about addressing every layer of my being. Healing from a

to boost well-being. Yet, despite living what seemed to be the

chronic condition, whether it’s autoimmune or otherwise, isn’t

perfect wellness lifestyle, I found myself facing one of the most

about following a one-size-fits-all solution. It’s about finding a

challenging and personal battles of my life: alopecia universalis.

deeper connection with your body and learning how to nourish it

Within just two months, I lost all the hair on my body. It felt like

on all levels—physically, emotionally, mentally, and spiritually.

a cruel twist of fate. I had always been the person others looked to

The Power of Food as Medicine

for wellness advice, yet suddenly, I was the one desperately seeking

As I journeyed through this healing process, I found myself not

solutions. The more I searched, the more frustrated I became

only consuming food in a new way but also creating and developing

because no one had the answers. I tried everything—traditional

healing recipes. As a raw vegan chef, I started crafting dishes that

medicine, alternative therapies, dietary changes—but nothing

weren't just delicious but that truly healed from the inside. This

worked. With each failed attempt, my self-esteem crumbled, and

passion led to my recipe book, "The Wellness Kitchen: A Heal You

the vibrant person I once was began to fade.

Can Feel." This book isn’t just a collection of recipes—it’s a guide

Then, I discovered something that changed everything: the

to changing lifestyle habits and creating long-term results that

teachings of the Medical Medium. I had heard of his approach

will make you feel your best, yes or yes.

but was skeptical. After all, I had already tried nearly everything

In my own recovery, I learned that the path to health isn’t just

under the sun to heal. But when you’ve reached your lowest point,

about cutting out foods or following restrictive diets. It’s about

the only thing left to do is to keep searching, to keep fighting for

embracing the nourishing, life-giving power of plant-based fruits,

yourself.

vegetables, wild foods, herbs, and spices, just like Anthony William

I dove deep into the Medical Medium’s protocols, and what

reached us. Whether you’re facing a chronic illness or simply want

followed was a transformation I never expected. Healing wasn’t

to feel more vibrant, my recipes can help you create a foundation

quick. In fact, it took three years of dedication, patience, and trust

for lifelong wellness.

before I started to see results. But as time passed, my body began

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Th e A r t o f H e a l i n g : H o w I O v e r c a m e A lo p e c i a U n i v e r s a l i s a n d H e l p Ot h e r s R e v e r s e Ch r o n i c I l l n e s s

Through my work, I now help people from all around the world

smoothies with wild blueberries, banana, orange juice, cilantro,

reverse chronic illnesses. As a health coach and plant-based chef,

atlantic spirulina, barley grass juice powder, dulse, eating everyday

I combine my personal experience with expert guidance to create

steamed potatoes and sweet potatoes without oils and fats, and

individualized protocols based on Anthony William’s information.

lots of leafy greens and herbs —whole, plant-based ingredients

I’ve seen firsthand that no illness is too daunting to overcome when

that your body craves.

you are equipped with the right tools and knowledge.

In my recipe book, "The Wellness Kitchen: A Heal You Can Feel,"

Healing Takes Time, But It’s Worth It

you’ll find easy-to-follow recipes designed to support healing at

I want to be clear—healing isn’t a quick fix. It takes time. It took

every level. Whether you’re new to plant-based eating or looking

me three years before I started seeing significant changes, and

to deepen your relationship with food, this book is a great place

that journey was filled with moments of doubt and frustration.

to start. These aren’t just meals— they’re powerful tools for

But the truth is, every step toward healing is a victory, no matter

transformation. If you’re ready to take the next step in your healing

how small it seems in the moment. The body has an innate ability

journey, I’m here to help. Whether it’s through personalized

to heal itself when given the proper support, and that’s what I offer

coaching, guidance on dietary shifts, or simply sharing my story,

my clients—a roadmap to reconnect with their body’s wisdom and

I’m committed to helping you feel your best, no matter where you

create lasting wellness.

are in your journey.

I work with people battling a wide range of conditions, from

Healing Is Possible for Everyone

autoimmune diseases like mine to digestive disorders, chronic

My story is one of resilience and hope, and it’s a testament to the

fatigue, insulin resistance, PCOS, PMS, menopause, infertility,

incredible healing power within all of us. Whether you’re facing

skin conditions, brain fog, weight gain, depression, OCD, ADHD,

alopecia, another autoimmune condition, or any chronic illness,

bloating, hormonal imbalances, and more. Together, we address

you can heal. The process is an art, one that requires dedication,

the root causes of illness, not just the symptoms. By integrating a

self-love, and the willingness to try something new.

combination of dietary changes, emotional healing, and lifestyle

Healing isn’t just about physical recovery—it’s about reclaiming

shifts, I help my clients become their own experts, reclaim their

your joy, your peace, and your sense of self. I’ve walked this path,

health, and feel better than they ever thought possible.

and now I walk it with others, helping them find their own path to

How You Can Start Your Healing Journey

wellness. My journey taught me that we are all capable of profound

If you’re reading this and struggling with your own health

healing if we trust the process and give our bodies what they need.

challenges, know that there is hope. You can heal, and it doesn’t

So here I am, living proof that healing is possible, no matter how

have to take over your life. With the right support and the right

far you feel from the light. I invite you to take this journey with me.

information, you can start to feel better today. My goal is to

Let’s create a healthier, more vibrant future—together.

empower you with the tools and strategies that have worked for

This is my story. This is the art of healing.

me and my clients around the world.

Start by nourishing your body with healing foods like drinking every day 32 oz of fresh celery juice, lemon water, fresh fruit

Connect with Karen: https://linktr.ee/karenletayf

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IS THE INNER PARENT THE MISSING PIECE IN YOUR PERSONAL GROWTH?

BY K ATA RZ Y N A 'K A S I A' D O D D

Discovering the Overlooked Key to Emotional

become. So, we are this Power and potential, but we don’t know

Maturity and Inner Balance

it yet. We can experience life, but we can’t recognize ourselves.

Everyone in the self-development world talks about the Inner

In order to understand ourselves, we need to develop the parts of

Child, but the Inner Parent is greatly overlooked. When you

the brain responsible for self-observation. These develop over

think about it logically, this doesn’t make sense. A child and a

the first 20 years of life, and I call this the Inner Parent. The pure

parent are two different and separate human beings. However,

Power within us is the Inner Child, which feels and experiences

on a functional level, those two words represent two parts of

emotions. The observing part is the Inner Parent, which thinks

one whole. When we think of “child,” we picture a parent or

and understands. The tricky thing about the Inner Parent is that

caregiver. When we think of “parent,” we see a specific function

it isn’t built through direct contact with the Inner Child but from

that necessitates the existence of a child. Essentially, being a child

external feedback about the child from caregivers. And this is

requires the presence of a parent, and being a parent assumes

where all the problems begin.

the presence of a child. An adult can’t be called a parent if they

FALSE MIRROR

don’t have a child, and vice versa, a child without a parent is an

Imagine you were born with an artistic talent and wanted to play

orphan—functionally incomplete in the world.

music. That’s your true potential, but as a child, you rely on adults

UNDERDEVELOPED INNER PARENT

to see and recognize it. However if your parents believe you’d be

So why do we focus only on the Inner Child and overlook the

better off becoming an architect, they reflect a different image

Inner Parent? First, no one talks about the other side of the

back to you. You feel like playing music, but they reflect an image

equation—the Inner Parent. Secondly, we need a healthy Inner

of you drawing blueprints. Your Inner Parent develops based on

Parent structure to recognize it, but this structure is usually

this external feedback. In other words, you don’t know yourself

underdeveloped in most people. So, we focus on the Inner Child,

yet, so you look in the mirror of others to see who you are. But that

assuming it has a problem or needs rescuing, without realizing

mirror is unclear, showing someone else’s preferences instead

that the Inner Child is pure Power, free from flaws. When we see

of your true self. You FEEL like playing a piano and singing, but

the Inner Child as a wounded victim, we fail to recognize that this

you look in the mirror of your caregivers and SEE an image of a

is a distorted projection from the Inner Parent. The Inner Parent

person sitting by the computer and drawing images of buildings.

is often so unconscious that it can’t recognize who the Inner Child

INNER “HALLUCINATION”

really is or see its full potential.

At first, your caregivers play the role of your external Inner

WHAT IS THE INNER PARENT?

Parent. They are the mirror through which you see yourself. If

When we come into this world, we are pure Power—wild and

the mirror is clean and reflects your true potential, you receive

unbound. We bring the full potential of who we are meant to

precise information about who you are. Your Inner Parent will

IS T H E INNER P ARENT T H E MISSING P IECE IN YOUR P ERSONAL GROWT H ?

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then hold this information and reflect YOU back to

YOUR INNER CHILD IS PERFECT

yourself. But if they don’t see who you truly are, you

Take a moment to reflect on your Inner Parent. What

end up rejecting yourself. The Inner Parent’s job is

does it think about your Inner Child? Now imagine

to embrace the Inner Child, accept it, and recognize

that your Inner Child has always been, and always

how it needs to manifest itself in life. Now imagine

will be, perfect. It has no flaws, no traumas, no

your Inner Parent has a preprogrammed image of you

injuries—it is not a victim in need of rescuing. It is

becoming an architect. It looks at your Inner Child

pure Power, and its only issue is the lack of a healthy

but doesn’t see your love for music - only math and

Inner Parent. If you think your Inner Child needs

physics. It “hallucinates” instead of seeing who you

saving, understand that this is false INFORMATION

truly are.

about you, not YOU. You don’t need to change. You

Later in life, you may try to pursue your passion for

have always been perfect as you are. Your Inner

music, but you now “hallucinate” blocking beliefs,

Parent can’t see this clearly because it reflects

such as:

someone else’s preferences. Once you turn your

• I’m not good enough.

Inner Parent inward and truly see your Inner Child—

• Others will reject me.

perhaps for the first time—you may cry tears of joy.

• I am afraid of being judged by others.

YOU ARE PERFECT. YOU DON’T NEED TO CHANGE

• I cannot please others.

ANYTHING ABOUT YOURSELF. JUST CHANGE THE

• What I am doing is stupid.

IMPRINTS YOUR INNER PARENT HOLDS ABOUT THE

• My needs are not important.

INNER CHILD.

• I’m not important to anyone.

If you are interested in deepening your understanding of your Inner Parent and its relationship with your Inner Child, I invite you to read my book, “You Are the Dream of the Universe.” In it, you will uncover a whole new understanding of who your true Self is.

Connect with Kasia: https://linktr.ee/katarzyna.dodd

IS T H E INNER P ARENT T H E MISSING P IECE IN YOUR P ERSONAL GROWT H ?

Take an UNPRECEDENTED JOURNEY into Your Deep Inner Self in a Revolutionary Look at Self-Awareness.

Our journey on Earth often looks the same. We are raised, acquire knowledge, and make our way through life striving to find our true nature. Yet that quest for self-awareness can be derailed by unresolved trauma deep within, creating an emotional rift. That feeling of being lost on our inner journey can be masked by passions, daily tasks, or material possessions. You’ve turned to self-help guides, therapy, and meditation, yet a deeper connection and inner peace seem just out of reach.

In the end, we end up back at ourselves and asking, “Why am I here?” Now, you can begin to answer that question.

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FROM CHAOS TO CALM: YOUR NEW YEAR’S GUIDE TO A BALANCED LIFE

BY M A L AYS I A H A R R E L L

let’s be honest—anxiety. We kick off January with lofty goals, a

peaceful and intentional morning routine can make all the difference.

sense of renewal, and promises to ourselves: This is the year things

You don’t need a complex, hour-long routine. The key is consistency.

will change! We dive headfirst into new routines, fitness plans, and

Maybe it's five minutes of stretching, sipping your favorite tea in

organizational hacks, only to feel the weight of everyday life creeping

silence, or even journaling. The goal is to create a ritual that allows

back in by February. Sound familiar? If so, you're not alone.

you to transition calmly into the day.

Every year, millions of people set ambitious New Year’s resolutions,

Try this: For the next week, set your alarm 10 minutes earlier and use

only to feel overwhelmed and exhausted when life’s chaos catches

that time to do something calming. It could be as simple as practicing

up. But what if this year could be different? Instead of aiming for

gratitude, deep breathing, or reading a few pages of a book. See how this

perfection, what if you embraced balance, allowing room for growth

small change can impact your mood and mindset for the rest of the day.

and calm in equal measure?

3. Prioritize Wellness with Simple Habits

This guide will help you move from chaos to calm by taking small,

Nowadays, self-care often feels like the first thing to go when life gets

intentional steps toward a more balanced life—one that feels centered,

busy. But remember, you can’t pour from an empty cup. Prioritizing

joyful, and sustainable. Ready to start? Let’s go.

your health and wellness isn’t indulgent—it’s essential for maintaining

1. Start with Self-Reflection, Not Resolutions

energy, balance, and peace.

Before jumping into a long list of resolutions, pause and reflect. What

Start with small, manageable changes. You don’t need to overhaul

truly matters to you? What worked well last year, and what made

your entire lifestyle overnight. Think about habits that fit naturally

you feel fulfilled? Conversely, what brought stress and drained your

into your daily routine—like drinking more water, taking short walks

energy? Self-reflection is like taking inventory of your life—allowing

during breaks, or setting a consistent bedtime.

you to assess what you want more of and what you need to let go of.

Health tip: Try adding one simple wellness habit each day that takes

Instead of creating a checklist of “shoulds,” think about the under-

less than 10 minutes. For example, start your morning with a glass of

lying reasons for your goals. Are you seeking more peace, time for

water, or take a few minutes to stretch before bed. These small actions

creativity, or a healthier body and mind? Understanding the why

can make a huge difference in your overall well-being.

behind your resolutions will give them deeper meaning and make it

4. Learn to Say “No” Without Guilt

easier to stick with them.

How often do you say “yes” to things out of obligation, only to later

Action step: Grab a journal and take 30 minutes this week to reflect.

regret it? Overcommitting is one of the quickest ways to create chaos

Write down three things you want to let go of and three positive

in your life. Learning to say “no” is a powerful tool for protecting your

habits you want to carry into the New Year. This practice sets a strong

energy and maintaining balance.

foundation for a more balanced life.

Saying "no" isn’t about being selfish—it’s about honoring your time

2. Create a Morning Routine That Grounds You

and energy so you can show up fully for the things that matter most.

How you start your morning sets the tone for your entire day. If you’re

The next time someone asks you to take on something, pause and

waking up to the blare of an alarm, rushing to get ready, and barely

assess whether it aligns with your goals for a balanced life.

having time to breathe, it’s no wonder you feel frazzled. Creating a

Practice this: When someone asks for your time, say, “I’ll need to

F r o m Ch a o s t o C a l m : Y o u r N e w Y e a r ’ s G u i d e t o a B a l a n c e d L i f e

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check my schedule first.” This gives you space to decide if it’s something you truly want to commit to. If it doesn’t fit into your priorities, politely decline. You’ll find that setting boundaries helps you feel more empowered and less overwhelmed.

5. Embrace Mindfulness to Find Calm in the Chaos In today’s world, where we’re constantly bombarded with information and obligations, finding calm can feel like a distant dream. This is where mindfulness comes in. By focusing on the present moment, you can reduce stress, increase self-awareness, and connect more deeply with your surroundings.

Mindfulness doesn’t have to mean sitting in meditation for hours. It can be as simple as paying full attention to a task you’re already doing—whether that’s eating, walking, or even brushing your teeth.

Mindfulness challenge: Choose one daily activity, like eating breakfast or washing dishes, and commit to doing it mindfully. Focus on the sensations, smells, tastes, and movements involved. This simple shift in attention can help you feel more grounded and centered.

6. Schedule “Me Time” Like You Would an Important Meeting I remember a time when my calendar was packed with meetings, deadlines, and to-do lists. I was so focused on getting everything done that I didn’t realize I was running on empty. It wasn’t until I hit a wall—physically and emotionally—that I realized something had to change.

That’s when I made "me time" a priority, and it was a game-changer.

Just like you wouldn’t skip an important meeting, self-care needs to be non-negotiable. Whether it’s a quiet walk, a long bath, or getting lost in a good book, make time to recharge. These small moments of self-care allow you to show up fully for everything else in your life…

Pro tip: Block off 30 minutes of "me time" in your calendar each week. Treat it like a meeting with yourself, and don’t cancel it. You’ll be surprised at how this small act of self-care can help you reset and refocus.

7. Let Go of Perfection and Embrace Progress Perfectionism is often the enemy of balance. Striving to do everything perfectly sets you up for stress and disappointment. Instead of aiming for perfection, focus on making steady progress. Remember, balance is about finding what works for you—not following someone else’s ideal.

Mantra: The next time you start to feel overwhelmed, remind yourself, “Progress, not perfection.” Every small step you take towards balance counts, even if it’s not perfect. Celebrate the little wins along the way.

A New Year, A New You As you step into this New Year, remember: It’s not about perfection or ticking off every item on your to-do list. It’s about making small, intentional choices that help you find more peace and joy. Whether that means setting boundaries, prioritizing self-care, or embracing mindfulness, you have the power to create a life that feels balanced and fulfilling.

So, what’s one small change you can make today to bring more balance into your life? Write it down, share it with a friend, and commit to taking that step. Here’s to a New Year filled with calm, clarity, and a lot more you.

Instagram Handle: @‌malaysiahharrell Facebook: Malaysia H. Harrell LinkedIn: Malaysia Harrell Website: www.malaysiaharrell.com www.blissfullifeconsulting.com

P O D CAST

Oh ,my HEALTH...

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There is

HOPE! GREAT INTERVIEWS!

Just listened to the episode on medical gaslighting and could totally relate to Ashe‘s story. I have my own experience of doctors not listening and being treated for the wrong thing for 3 years.

This is such a must listen episode!

Lyn Thomson, 05/19/2022

INCREDIBLE PODCAST!

Jana and her guests uplift and inspire in every episode! A must listen for anyone looking to level up in business, mindset, and life—highly recommend!

maddie@podcastingyou, 02/14/2022

4.7

OUT OF 5

on Itunes 1.9k Ratings

LISTEN TO THE NEWEST EPISODE NOW!

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HOW MUCH DO WE LOVE ZENDOCRINE? GET READY TO FIND OUT WHY YOU SHOULD BE STOCKING UP ON THIS AMAZING OIL!

Detoxification Blend This oil is a complex blend of essential oils that help cleanse and detoxify multiple organs simultaneously. Zendocrine's unique blend of rosemary, geranium, cilantro, juniper berry, and tangerine makes it an ideal oil to help your body naturally detox. While each of these oils brings something unique to the table, two oils stand out!

Rosemary Acting as a natural analgesic, antibacterial, anticatarrhal, antifungal, anti-infectious, anti-inflammatory, antioxidant, and expectorant. While some of its more commonly known benefits are regarding lung and brain health, it also removes candida overgrowth, reduces fatigue, eliminates fluid retention, regulates menstrual cycles, and helps balance out hormone levels while supporting liver health, making this essential oil a must-have for this detoxifying blend.

Geranium Functioning primarily as an antibacterial, anticonvulsant, antidepressant, anti-inflammatory, antiseptic, insect repellant, diuretic, and sedative. One of our favorite benefits of this oil is its ability to help naturally balance out hormones while eliminating toxins. It helps by dilating biliary ducts to promote liver detoxification. This, in turn, reduces stress on the rest of the body while also improving skin health Janyala & stock.adobe.com | Tatyana Sidorova

and appearance. But the health benefits don't stop there! Be on the lookout for feature issues because this oil is in all skincare products for a reason, and we love it!

How much do we love Zendocrine?

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Detoxifying Winter Body Scrub with Zendocrine Essential Oil Ingredients:

1 cup Epsom salt 1/2 cup organic coconut oil 10 drops Zendocrine essential oil blend 5 drops lavender essential oi 5 drops peppermint essential oil 1 tablespoon dried lavender buds

Directions: In a mixing bowl, combine the Epsom salt and melted coconut oil.

Stir well until the mixture is thoroughly combined. Add 10 drops of Zendocrine essential oil blend to the salt and coconut oil mixture. If desired, add 5 drops each of lavender and peppermint essential oils for added fragrance and therapeutic benefits. Mix well to ensure the oils are evenly distributed. If you're using dried lavender buds, add them to the mixture and stir until evenly distributed. The lavender buds will add a lovely visual appeal and enhance the fragrance of the scrub. Once everything is thoroughly mixed, transfer the scrub into a clean, airtight jar or container. Make sure the jar is clean and dry before adding the scrub.

Detoxifying Winter Body Oil with Zendocrine Essential Oil Ingredients:

1/2 cup organic jojoba oil 1/4 cup sweet almond oil 10 drops Zendocrine essential oil blend 5 drops geranium essential oil 5 drops cedarwood essential oil

Directions: In a glass measuring cup or small bowl, combine the jojoba oil and sweet almond oil. These carrier oils are nourishing and suitable for most skin types. Add 10 drops of Zendocrine essential oil blend to the carrier oil mixture. If desired, add 5 drops each of geranium and cedarwood essential oils for their additional skin benefits and aroma.

Stir the oils together gently to ensure that the essential oils are evenly

into your glass bottle or container. Use a funnel if needed to avoid spills.

stock.adobe.com | Анна Бортникова

distributed throughout the carrier oils. Carefully pour the mixed oils

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4 THINGS YOU NEED TO KNOW ABOUT UTI'S

BY MELISSA KRAMER

Did you know that one in two women will experience a urinary

#2 Your Test Can Be Negative Even When You

tract infection (UTI) in their lifetime? Up to 50% of these cases

Have A UTI

will result in a recurrence within a year.

Have you ever received a negative UTI test result, even though

So, if you’re familiar with the cycle of frequent UTIs, you are

you have symptoms of a UTI? If so, you need to read this. It

far from alone!

turns out that the standard UTI tests used all over the world

Let’s talk about four things you need to know about UTIs and

are far from 100% accurate.

why they keep coming back.

You might be familiar with UTI test strips, which can be very

#1 Recurrent UTIs Aren’t Always What They

useful in some contexts. But when it comes to diagnosing UTIs,

Seem

studies show they may only be reliable around 30% of the time.

Recurrent UTIs have typically been viewed as isolated instances

The next option would be a standard urine culture, where your

of infection, but more recent research indicates that the

urine gets sent to a lab to see if anything (like bacteria and

recurrence of UTI symptoms could, in fact, be caused by a

fungi) grows over the course of 24-48 hours. Even this more

chronic or persistent infection that has not been properly treated.

comprehensive test has a number of limitations and may also

This is where the science gets interesting, and also raises

be inaccurate in many cases.

questions around how UTIs are treated. When an infection

Why does UTI diagnosis rely on tests that don’t provide

occurs in the bladder, the organisms might burrow into the

reliable results? The simple answer is that these tests were

bladder wall itself, or adhere to the surface of the bladder in

designed based on science that has since been disproven. As

a structure called a biofilm.

with many areas of health that predominantly affect women,

When organisms adhere to - or invade - the bladder wall, they

research is lagging.

can shield themselves from treatment and the body’s immune

#3 Urine Is Not Sterile

system using a number of different mechanisms.

Almost everyone has probably been told at some point that

This means any treatment may be less effective and may not

urine is sterile, but it turns out this isn’t true!

eradicate the infection, therefore increasing the chances of

In 2014, scientists discovered that the female bladder has its

a future recurrence of symptoms. If you feel like your UTIs

own unique microbiome. Similar research established that

never quite go away, you could be right.

the male bladder also has a microbiome. This means that,

4 Th i n g s Y o u N e e d T o K n o w Ab o u t UTI ' s

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like the gut, each individual’s bladder has an ideal balance

be too. It is thought that estrogen increases stores of glycogen

of microbes. When this balance gets upset, infection and

on the surface of the vaginal lining, and this glycogen acts as

symptoms can occur.

a food source for Lactobacilli.

Interestingly, the healthy female and male urinary microbiomes

Lactobacilli provide a protective environment in the vagina

look somewhat different. A healthy female urinary microbiome

that is rich in lactic acid and may in turn support a healthy

is usually dominated by Lactobacillus species, while the healthy

bladder. Estrogen levels decrease with perimenopause and

male urinary microbiome is more dominant in Streptococcus

menopause, and an increase in UTIs around this time is

species.

common. It’s important to point out that hormone levels at

More research is needed into what should and shouldn’t be

any phase of life could be a factor for recurrent UTIs.

present in a healthy urinary microbiome, and the results of that

What Can You Do To Prevent UTIs?

research could change the way we look at treatment for UTIs.

Finding a clinician who specializes in recurrent or chronic UTI

We don’t yet know whether it’s possible to restore a healthy

can be the key to navigating the right way forward, and there

urinary microbiome with probiotics or other therapies, but

are organizations, like Live UTI Free, that can help.

this is a promising line of research.

You can also find useful resources via the Global Alliance for

#4 Hormones Play A Role In Bladder Health

Patient-centred UTI Research (APUR), which is made up of

It’s likely that a number of different hormones contribute to

patient advocacy organizations around the world that are

bladder health, but estrogen has been researched most. One

focused on recurrent and chronic UTI.

of the main reasons estrogen is linked to UTIs is because

There are many online support groups for those experiencing

estrogen impacts vaginal health, and the vaginal microbiome

UTIs, particularly on Facebook, so there’s a good chance you

is interconnected with the urinary microbiome.

can find a community to help you on your journey.

Many of the same organisms are found in both locations, so if one location is healthy, there’s a good chance the other will

Connect with Melissa: https://liveutifree.com/faq

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Sta rt Yo u r Day w i t h I n t e n t i o n a n d E n e rgy

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START YOUR DAY WITH INTENTION AND ENERGY

BY AL WYNANT

Starting your day with intention and energy sets

quiets the mind, and cultivates a sense of inner

three things you're grateful for. This practice boosts

you up for success.

peace. Even just 5–10 minutes of meditation in the

positivity and helps you start the day with an open

I'm not naturally a morning person. When my lights

morning can help clear mental clutter and provide a

heart and a positive outlook.

came on at 6:00 a.m. to gently wake me, my first

foundation of calm. To incorporate meditation into

WHAT WORKS FOR ME: I’ve made gratitude a part

reaction was always a groan. Morning came too

your morning ritual, find a comfortable spot where

of my journaling practice. Writing down what I’m

soon, and all I wanted to do was yank the plugs and

you won't be disturbed. Sit comfortably, close your

thankful for increases my awareness and helps me

dive back under the covers. This negative start often

eyes, and focus on your breath. As thoughts arise,

recognize the positives in everything around me.

set the tone for my day, and it would take hours to

gently guide your attention back to your breathing.

DESIGNING YOUR IDEAL MORNING RITUAL

shake off that mood. Through coaching, I discovered

WHAT WORKS FOR ME: It begins the night before, as

Now that we’ve covered the key elements, it's time

a better way—creating morning rituals that help

I express gratitude and set the intention for restful

to create a morning ritual that works for you. The

me start the day with energy and both emotional

sleep. In the morning, I start with mindful breathing

best part is that it's customizable.

and physical well-being.

and affirmations before getting out of bed, which

Here are some tips to make it stick:

Morning rituals are more than routines; they are

helps center my mind and set a positive tone. Once

Start Small: Begin with one or two practices, like

conscious choices that shape your day. By incorporating

my lights reach full brightness, I'm ready to start

five minutes of meditation or gratitude. Once these

practices like meditation, movement, and gratitude,

the day with the right mindset for success.

become habits, you can add more elements.

you can align your mind, body, and spirit, creating an

MOVE TO ENERGIZE THE BODY

Be Consistent: Practice daily, even if it’s brief. Over

intentional, energized start. This holistic approach

Physical movement is another essential element of

time, it will naturally become part of your routine.

promotes mental clarity, emotional balance, and

a holistic morning ritual. Moving your body wakes

Adapt to Your Needs: Adjust your ritual to suit your

physical vitality. I’m a fan!

you up, stimulates circulation, and boosts your

energy—some days may call for more meditation,

My lights still come on at 6:00 a.m., but now they

mood. Your morning movement doesn’t need to

others for a brisk walk.

trigger rituals that set me up for success. Oh, and

be intense—gentle yoga, stretching, or a brisk walk

Eliminate Distractions: Do your ritual before checking

those rituals include a good cup of coffee.

can make a difference. Even a short workout can

your phone or emails. This time is for you, to center

MORNING RITUALS ARE POWERFUL

energize you for the day ahead. Focus on movement

yourself before the day’s demands.

A morning ritual isn't just about what you do—it's

that feels good for your body and fits your schedule.

“A study by Duke University highlighted that people

about how you do it. Starting your day mindfully

WHAT WORKS FOR ME: I take a mindful walk of at

who meditate in the morning are 76% more likely

helps you connect with your deeper self and set a

least a mile before heading to work. It’s not strenuous,

to maintain a positive emotional state throughout

purposeful tone before the day’s demands take over.

but the fresh air and the simple act of observing my

the day.”

Unlike a routine of automatic tasks, like brushing

surroundings leave me feeling incredibly energized

EVERY DAY IS A NEW DAY

your teeth, a morning ritual is an intentional practice

and inspired. I also do this after lunch and dinner.

Creating a morning ritual is an investment in yourself.

that centers, energizes, and nourishes your overall

PRACTICE GRATITUDE FOR SHIFTING YOUR

By incorporating practices like meditation, movement,

well-being.

PERSPECTIVE

and gratitude, you set a positive, intentional tone for

“A survey by Thrive Global showed that 85% of

Gratitude is a simple yet transformative practice that

the day. These simple but profound practices align

people who follow a consistent morning routine

significantly improves your mindset. By reflecting

your mind, body, and spirit, enabling you to approach

experience improved mental health and focus.”

on what you're thankful for, you shift your focus

each day with clarity, energy, and gratitude. As you

START WITH MEDITATION FOR MINDFUL PRESENCE

from what's lacking to the abundance in your life.

cultivate this habit, you’ll notice its lasting benefits

Meditation is one of the most powerful ways to start

Incorporating gratitude into your morning ritual

on your mood, energy, and overall well-being.

your day. It brings you into the present moment,

can be as simple as writing down or mentally noting

Connect with Al: https://linktr.ee/ingomu

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SEASONAL FOODS TO HELP START A HEALTHY NEW YEAR. C R E AT E D BY - D R. D E E

Gluten-Free

Vegan

Dairy-Free

SEASONAL RECI P ES TO LIVE YOUR B EST LIFE !

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Seasonal Recipes to Help you Live Your Best Life!

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SEASONAL RECIPES TO HELP YOU LIVE YOUR BEST LIFE! C R E AT E D BY -

DR. DEE

THAI BASIL BEEF LETTUCE WRAPS Se rve s 6 For the Thai Basil Beef:

Directions:

1 pound lean ground beef

In a small bowl, mix together the coconut aminos, fish sauce, minced garlic,

2 tablespoons coconut aminos

minced ginger, and sliced red chili pepper. Set aside. Heat a large skillet or wok

1 tablespoon fish sauce

over medium-high heat. Add coconut oil and allow it to melt. Add the ground

2 cloves garlic, minced

beef to the skillet and cook, breaking it apart with a spatula, until it's browned

1 teaspoon fresh ginger, minced

and cooked through. Pour the sauce mixture over the cooked beef and stir well

1 red chili pepper, thinly sliced

to combine. Cook for an additional 2-3 minutes to allow the flavors to meld.

1 tablespoon coconut oil

Remove the skillet from the heat and stir in the fresh Thai basil leaves and lime

1 cup fresh Thai basil leaves

juice. The residual heat will wilt the basil slightly.

1 tablespoon lime juice

Season the Thai Basil Beef mixture with salt and pepper to taste. To assemble

Salt and pepper, to taste

the lettuce wraps, take a large lettuce leaf and spoon a portion of the Thai Basil

For assembling:

Beef mixture onto the center of the leaf. Add any optional toppings, such as

Large lettuce leaves

chopped peanuts, sliced scallions, and a squeeze of lime juice. Fold the sides

Optional toppings: chopped peanuts, sliced scallions, extra lime wedges

of the lettuce leaf over the filling, then roll it up like a burrito. Serve the Thai Basil Beef Lettuce Wraps immediately as a flavorful and light dish!

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Seasonal Recipes to Help you Live Your Best Life!

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ORANGE GINGER GLAZED SALMON BOWLS Ser ves 6 For the Orange Ginger Glazed Salmon: 6 salmon fillets 1/4 cup freshly squeezed orange juice 2 tablespoons coconut aminos 1 tablespoon grated fresh ginger 2 cloves garlic, minced 2 tablespoons pure maple syrup Salt and pepper, to taste Chopped fresh cilantro, for garnish

For the Mango Salsa: 2 ripe mangoes, diced 1/2 red onion, finely chopped 1 small red bell pepper, diced 1/4 cup chopped fresh cilantro Juice of 1 lime Salt and pepper, to taste For assembling the Rice Bowl: Cooked brown rice or quinoa Mixed greens or spinach Sliced avocado, for garnish

Directions: In a bowl, whisk together the freshly squeezed orange juice, coconut amino, grated ginger, minced garlic, and pure maple syrup. Place the salmon fillets in a shallow dish and pour the marinade over them. Allow them to marinate for about 15-20 minutes. Preheat a grill or grill pan over medium-high heat. Brush the grates with a little oil to prevent sticking. Remove the salmon fillets from the marinade and season with salt and pepper. Place the salmon fillets on the grill and cook for about 3-4 minutes per side, or until cooked through and flaky.

Brush the salmon with any remaining marinade during cooking.

In a bowl, combine the diced mangoes, finely chopped red onion, diced red bell pepper, chopped fresh cilantro, lime juice, salt, and pepper. Mix well. Taste and adjust the seasoning if needed. In each serving bowl, layer cooked brown rice or quinoa, mixed greens or spinach, and sliced avocado. Top with a grilled salmon fillet and spoonfuls of the mango salsa. Garnish with chopped fresh cilantro. Drizzle the remaining orange ginger glaze from the marinade over the salmon. Serve the Orange Ginger Glazed Salmon Rice Bowl with Mango Salsa immediately and enjoy a delicious and nutritious meal!

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LEMON RISOTTO WITH PAN ROASTED CHICKEN Se rves 6 For the Pan-Roasted

1 cup coconut milk

Chicken:

1/2 cup dry white wine

6 boneless, skinless chicken Zest and juice of 2 lemons breasts

1 small onion, finely chopped

2 tablespoons olive oil

2 cloves garlic, minced

Salt and pepper, to taste

2 tablespoons dairy-free butter

1 teaspoon dried thyme

Salt and pepper, to taste

For the Lemon Risotto:

Chopped fresh parsley, for

1 1/2 cups Arborio rice

garnish

4 cups vegetable broth

Directions: Preheat the oven to 400°F (200°C). Season the chicken breasts with salt, pepper, and dried thyme. In an oven-safe skillet, heat olive oil over medium-high heat. Add the chicken breasts and cook for 2-3 minutes on each side until they're golden brown. Transfer the skillet to the preheated oven and roast the chicken for about 15-20 minutes, or until they're cooked through and reach an internal temperature of 165°F (74°C). Remove the chicken from the oven and let it rest for a few minutes before slicing.

In a saucepan, heat the vegetable broth over low heat. Keep it warm while you prepare the risotto. In a large skillet, heat the dairy-free butter or olive oil over medium heat. Add the chopped onion and sauté for 2-3 minutes until it becomes translucent. Add the minced garlic and Arborio rice to the skillet. Stir to coat the rice with the butter or oil and cook for 1-2 minutes until the rice is slightly toasted. If using, add the dry white wine to the skillet and cook until it's mostly absorbed by the rice. Begin adding the warm vegetable broth to the skillet, about 1/2 cup at a time, stirring constantly until the liquid is absorbed. Repeat this process until the rice is creamy and cooked al dente, about 20-25 minutes. Stir in the coconut milk, lemon zest, and lemon juice. Cook for an additional 2-3 minutes until the risotto is creamy and heated through.

Season the risotto with salt and pepper to taste.

Spoon the Lemon Risotto onto serving plates. Top with slices of pan-roasted chicken. Garnish with chopped fresh parsley. Serve the Lemon Risotto with Pan-Roasted Chicken immediately and enjoy a comforting and flavorful meal!

Seasonal Recipes to Help you Live Your Best Life!

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CARAMEL APPLE MACCHIATO Se r ve s 2 For the caramel sauce: 1/4 cup coconut cream 2 tablespoons coconut sugar Pinch of sea salt

For the macchiato: 1 cup strong brewed coffee or espresso 1 cup unsweetened almond milk 1 teaspoon vanilla extract 1/2 teaspoon apple pie spice Dairy-free whipped cream

Directions: Start by making the caramel sauce. In a small saucepan, combine the coconut cream and coconut sugar. Heat over medium-low heat, stirring constantly, until the mixture starts to bubble and thicken. Once the caramel sauce has thickened slightly (about 3-4 minutes), remove the saucepan from the heat and stir in a pinch of sea salt.

Set aside to cool. In a small saucepan, heat the unsweetened almond milk over low heat until warmed but not boiling. Stir in the vanilla extract and apple pie spice, creating a spiced milk mixture.

Divide the spiced milk mixture evenly between two serving glasses. Brew strong coffee or espresso and pour it over the spiced milk in each glass. This will create the layered effect of the macchiato. Gently drizzle a spoonful of the cooled caramel sauce over the top of each macchiato.

Optionally, top each macchiato with a dollop of dairy-free whipped cream and an extra sprinkle of apple pie spice or cinnamon. Serve the Caramel Apple Macchiato immediately and enjoy this warm and comforting drink or delight in this drink over ice and keep the comfort coming!

Seasonal Recipes to Help you Live Your Best Life!

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COZY WHITE BEAN MUSHROOM STEW 2 tablespoons olive oil

1/2 teaspoon smoked paprika

1 onion, chopped

1/4 teaspoon red pepper flakes

3 cloves garlic, minced

4 cups vegetable broth

8 ounces mushrooms, sliced

2 (15-ounce) cans white beans, drained and rinsed

2 carrots, peeled and diced

1 cup diced tomatoes

2 celery stalks, diced

2 cups baby spinach or kale

2 potatoes, peeled and diced

Salt and pepper, to taste

1 teaspoon dried thyme

Fresh parsley or thyme, for garnish

1 teaspoon dried rosemary

Directions: In a large pot, heat olive oil over medium heat. Add the chopped onion and sauté for 2-3 minutes until it becomes translucent. Add the minced garlic and sliced mushrooms to the pot. Cook for another 3-4 minutes until the mushrooms release their moisture and begin to brown. Add the diced carrots, celery, and potatoes to the pot. Stir in the dried thyme, dried rosemary, smoked paprika, and red pepper flakes.

Cook for 5 minutes, stirring occasionally. Pour in the vegetable broth and bring the mixture to a simmer.

Let it cook for about 15-20 minutes, or until the vegetables are tender.

Add the white beans and diced tomatoes to the stew. Simmer for an additional 5 minutes to heat the beans and tomatoes through. Stir in the baby spinach or kale and cook for 2-3 minutes until the greens are wilted. Season the stew with salt and pepper to taste. Adjust the seasoning and spices as desired. Ladle the Cozy White Bean Mushroom Stew into serving bowls. Garnish with fresh parsley or thyme. Serve the stew immediately and enjoy a comforting and nourishing meal!

Seasonal Recipes to Help you Live Your Best Life!

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Seasonal Recipes to Help you Live Your Best Life!

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REJUVENATING WINTER SALAD Ser ves 4 For the Salad: 4 cups mixed salad greens 6 fresh figs, sliced 1 cup red grapes, halved 1/2 cup pomegranate arils 1/4 cup chopped walnuts 1/4 cup vegan feta cheese, crumbled For the Lemon Ginger Dressing: 3 tablespoons extra-virgin olive oil 2 tablespoons freshly squeezed lemon juice 1 teaspoon grated fresh ginger 1 teaspoon pure maple syrup Salt and pepper, to taste

Directions: In a large salad bowl, combine the mixed salad greens, sliced figs, halved red grapes, pomegranate arils, chopped nuts, and crumbled vegan feta cheese. In a small bowl, whisk together the extra-virgin olive oil, freshly squeezed lemon juice, grated ginger, and pure maple syrup or agave nectar. Season with a pinch of salt and pepper. Drizzle the Lemon Ginger Dressing over the salad ingredients in the bowl. Gently toss the salad to coat all the ingredients with the dressing. Divide the Rejuvenating Winter Fig Grape Pomegranate Salad among 4 serving plates.

Serve the salad immediately and enjoy a refreshing and revitalizing meal!

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POMEGRANATE SMOOTHIE Se rves 2 1 cup unsweetened almond milk 1 cup frozen pomegranate seeds 1 ripe banana, frozen 1/2 cup plain dairy-free yogurt 1 tablespoon chia seeds 1 tablespoon pure maple syrup 1/2 teaspoon vanilla extract

Directions: In a blender, combine the unsweetened almond milk, frozen pomegranate seeds, frozen banana, dairy-free yogurt, chia seeds, pure maple syrup or agave nectar (if using), and vanilla extract. Blend on high speed until all the ingredients are well combined and the smoothie is creamy and smooth. Taste the smoothie and adjust the sweetness if needed by adding more maple syrup or agave nectar.

Pour the Pomegranate Smoothie into glasses and enjoy immediately. You can optionally garnish the smoothie with a few extra pomegranate seeds for added texture and visual appeal. Sip on this refreshing and nutritious Pomegranate Smoothie for a burst of antioxidants and vitamins!

Seasonal Recipes to Help you Live Your Best Life!

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T H I S N E W Y E A R , L E T S E L F-R E F L E C T I O N G U I D E YO U R R E S O LU T I O N S

BY ANDREW MERCEIN The New Year is a time of joy and celebration, but

Align your goals with your values

the task ahead. But all it takes is putting one foot in

once the confetti settles and the lingering firework

Okay, so you’ve identified something in your life

front of the other, over and over again. Just because

smoke clears the air, we’re offered a tremendous

you’d like to change. Now what?

it’s simple doesn’t make it easy, but with a plan and

opportunity for reflection. In recent years, there’s

When considering a New Year’s resolution, think

consistent effort, it can be done.

been a movement away from making New Year’s

about what’s important to you. What do you value

Be patient with yourself

resolutions, but flipping the calendar to a new year

that you’re not currently devoting enough energy

One of the hardest but most important steps of

is a chance to turn a proverbial new leaf—to shed

to? It will be a lot easier to stick with your goal if

this process is to have patience with yourself. That

old habits, build new ones, or, at the very least,

it’s something meaningful.

doesn’t mean you should go rogue whenever you

appreciate the progress you’ve made over the last

If health and wellness are a priority, then maybe

feel like it, but remind yourself that the process

12 months. Whether or not you’re looking to make

you should make a dietary change or add more

of enacting lasting change is not always linear.

a resolution this year, there are a few steps every-

physical activity to your routine. If you want to

You want to be trending in the right direction, of

one can take to move toward self-awareness and

be more present with your loved ones, see where

course, but there is room for error in the process.

fulfillment.

in your day you can find 15-30 minutes of quality

You are allowed to fall short of your ideals. If you

Reexamine your rituals

time to spend with family or friends. If giving back

were perfect, you wouldn’t be human. It’s always

It’s easy to fall into patterns in our lives. While

is important to, inquire about volunteering with a

hardest to be kind to ourselves but speak to your-

many people find it helpful to have a consistent

local youth sports team or community group.

self like you would a friend. It’s important to avoid

routine, those routines can become overly rigid

Don’t just make a resolution because everyone else

the doom-and-gloom negative self-talk spiral, in

and restrict change. In this day and age, with

is doing it. Think about what’s important to you,

which you repeat certain narratives to yourself over

more distractions than ever, our day-to-day lives

and let that guide your thinking.

and over again so often that you believe them.

provide little impetus for self-reflection, which is

Take small, actionable steps

It’s good to stay motivated, but don’t be too hard

critical for growth.

No one’s going to argue that spending less time

on yourself. Being overly self-critical can backfire.

As you go through your routine, examine the things

doom-scrolling is a bad idea. But how are you going

It’s easy to get discouraged and fall off course,

you do and why. Ask yourself:

to use that extra time? Nature abhors a vacuum, as

especially when you aren’t being kind to yourself.

• Why am I taking this action?

they say. Decide how you’re going to spend those

Every day is a new day, and each one provides

• Is it still serving its intended purpose?

extra 30 minutes ahead of time—perhaps read-

another opportunity to try again. Nothing in life is

• What are its consequences?

ing a book or calling a friend—so that you’re not

static. It may feel like the way things are now is the

Say that you drink coffee every morning. Can you

tempted to fall back into old habits.

way they’re always going to be, but that isn’t so.

remember when you first started? It’s the kind

Just as importantly, remember that there’s a reason

Most importantly, remember this: your worth as

of thing you can easily start doing without much

why cliches like “Rome wasn’t built in a day” exist.

an individual isn’t tied up in achieving some goal.

thought—maybe your parents always had a pot

Good habits take time to form, just as bad habits

You are worthy of love because you exist, and there

on—that just becomes a part of your routine.

take time to break. Having goals is a great first step,

are no conditions besides that. Soften your heart

Caffeine is habit-forming, after all.

but you need a plan to get there. Without one, the

to yourself and others, and you will find peace and

Recently, though, you’ve been feeling especially

path forward will remain a hazy vision shrouded in

fulfillment this new year.

anxious, or you’re having digestive issues. Drink-

uncertainty. If you want to start running, you can’t

ing coffee is not going to help with those issues.

expect to roll out of bed and finish a marathon. Run

Connect with Andrew:

Perhaps it’s time to consider an alternative routine.

the first mile and go from there.

https://linktr.ee/andrewmercein

Even the most innocuous habits are worth evaluat-

When staring at a mountain in front of you, it’s

ing. If you do something, think about why.

easy to become overwhelmed by the immensity of

Th i s N e w Y e a r , L e t S e l f - R e f l e c t i o n G u i d e Y o u r R e s o l u t i o n s

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H o w D o Yo u Ta st e B e lo w t h e W a i st?

HOW DO YOU TASTE BELOW THE WAIST?

BY DR. CINDY HOWARD

When you think of nutrition, you probably have visions of how

The Send-’Em-Packing Don’t List

your diet will positively affect the shape of your body or the

The following is a list of the most common culprits for creating

strength of your muscles. But for most of my patients, it hasn’t

angst in your nether regions. While everyone’s sensory palate is

occurred to them that nutrition affects their sex life.

different, these suggestions may point you in the right direction.

If you’re sitting in my waiting room, you might be in the company

1. Stinky foods: Not surprisingly, garlic, onions, cabbage, cauli-

of a couple who’s seeing me because one of the partners has lost

flower, and asparagus may send your partners packing.

interest in sex, experienced pain, or had difficulty because they’re

2. Red meat and fish: Besides their negative impact on green-

on other medications. One of the most common problems and

house gas emissions, beef, lamb, pork, and poultry can create a

overlooked remedies is nutrition.

sharp or salty taste, while fish may cause you to taste, well, fishy.

For instance, what you eat affects how you taste below the waist,

3. Dairy: Dairy has high bacterial putrefaction levels, which can

the frequency of your engagements, and blood flow and libido.

cause some people to have a salty, bitter flavor. Also worth noting,

Let’s be honest; semen and vaginal fluids aren’t yummy, so why

a Harvard study also reported that high-fat dairy products can

not dispense with false bravado and step up your nutrition with

reduce sperm quality.

foods that can improve your quality time “down there” with your

4. Junk food: Your favorite salty or sweet snack is loaded with

partner? Still not convinced?

chemicals and preservatives that pollute your body and can

Let’s address both genders:

contribute to your body’s bacterial imbalance. The same applies

Men: Semen typically contains up to 5 percent sperm. The

to fried foods.

remaining 95 percent is composed of proteins, vitamins, sugars,

The Bedroom-Friendly Do List

salts, cholesterol, and water used to protect, feed, and fuel your

As a general rule, eating whole foods gives you more energy,

sperm. For this reason, diet has a significant impact on how your

which can lead to a better sex life. Specifically, plant-based

semen tastes and smells. Take note of the foods below on the dos

foods can boost your mood, improve blood flow, and even raise

and don’ts lists.

testosterone levels, which contribute positively to sex drive.

Women: Just like your gut, the vagina has a microbiome, so

While there’s no one-size-fits-all answer to what you should or

what you’re eating can directly affect how it tastes. As long as

shouldn’t eat for optimal genital health, certain foods may work

your vagina is healthy and free of infection, it’s going to taste

to your benefit. I’ve also thrown in some foods that may affect

like a vagina. But there are some foods you can eat if you want

your body odor in general, too.

to improve the way you taste and smell. Keep in mind that your

1. Pineapple and cranberries: The vagina is naturally acidic.

ovulation cycle and underwear material and breathability can

Eating cranberries, pineapple, or other citrus fruits may help

impact your scent and taste too.

balance the vagina’s pH balance. Citrus fruits have also been

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anecdotally supported as a means for improving the smell of semen. Unsweetened cranberry products may also be beneficial for preventing urinary tract infections, thanks to their antioxidant and acidic compounds.

2. Celery, parsley, and wheatgrass: Each has high chlorophyll content, which is believed to help sweeten the taste of semen. Because of celery’s high water and vitamin C content, it works well in reducing any bitter taste a vagina may have. It also restores the ecology of the vaginal bacteria.

3. Cinnamon, cardamom, and peppermint: An alkaline spice, cinnamon neutralizes the acidic taste of the vagina.

It’s also mildly antibiotic, and there’s some evidence that it can help treat active yeast infections. Cardamom and peppermint are also believed to have the same effects.

4. Green tea: This easy brew supports detoxification by adding production of glutathione, an antioxidant carrier that eliminates harmful toxins from the body. The fewer the toxins in your body, the better your body will smell.

5. Lemon water: Antioxidants and acidic properties in lemons help disinfect and detoxify the body. Combined with water, the two can flush out your body and eliminate toxins that can cause body odor.

6. Coconut oil: A superfood for body odor, coconut oil makes a wonderful deodorant to help your body smell good.

The antimicrobial property of the medium-chain fatty acids found in this tropical fruit keeps odor-causing bacteria at bay. Using this oil in your food also supports digestive health and fights body odor and bad breath. By the way, it’s also a great lubricant.

When you’re healthy, the body’s natural state is generally pleasing to your partner. Focus on starting with the foods I’ve listed to eliminate if your partner experiences sensory issues with body fluids. After you’ve tested the elimination list, move on to some of the items I’ve shared that might neutralize the problem. The key is communication. When you’re connected to your partner and your interactions are frequent about what works for both of you, you’ll both enjoy greater intimacy.

Connect with Dr. Cindy: https://linktr.ee/drcindyspeaks

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NEW YEAR, STRONGER YOU INSIDE & OUT

BY ANDREA SCHWARTZ

As the new year begins, many of us are inspired to set goals—promis-

Daily Movement: Aim to walk for at least 30 minutes each day. Walk-

ing ourselves that this will be the year we become fitter, healthier, and

ing is one of the most accessible and effective ways to stay active.

happier. But what if we took a broader approach to what "stronger"

It improves cardiovascular health, boosts mood, and keeps your

means? It's not just about adding more weight to your workouts or

metabolism running efficiently. If possible, get outside while walk-

hitting a certain number on the scale. True strength means nurturing

ing—fresh air and movement are the perfect combination to lift your

your body, mind, and soul to work harmoniously. This year, I want

spirits and energize your body.

you to focus on becoming more assertive in every aspect of your life—

Sunlight & Fresh Air: Never underestimate the power of sunlight. The

because when you prioritize your well-being holistically, you'll feel

morning sun, in particular, is like a gentle wake-up call for your body.

stronger and live a more vibrant, fulfilling life.

Exposure to early morning rays helps regulate your circadian rhythm,

1. Physical Strength: Nourish Your Body Inside and

improving sleep quality and overall energy levels. Sunlight also boosts

Out

serotonin, a hormone that promotes well-being and happiness. The

Your body is the vessel through which you experience life; taking care

evening sun, however, has a calming effect, signaling to your body

of it is a powerful form of self-love. But this year, we're going beyond

that it's time to wind down for the day. Pair this sunlight with fresh

the usual health tips. It's about creating a lifestyle that supports your

air, and you'll feel more connected to nature, which can reduce stress

physical health in ways you may not have explored before.

and enhance mental clarity.

Here's how you can build your physical strength:

Grounding: This may sound simple, but walking barefoot on grass,

Protein Power: Protein is the building block for everything from your

sand, or soil has profound health benefits. It's called grounding or

muscles to your immune system, but as we age, our bodies need to

earthing and reconnects you with the earth's natural energy. Ground-

process protein more efficiently. Aim to include high-quality protein

ing has been shown to reduce inflammation, improve sleep, and

in every meal—lean meats, fish, plant-based proteins like lentils and

promote balance and calm. So, kick off your shoes and let your feet

chickpeas, eggs, and dairy. Eating protein regularly throughout the

touch the earth next time you're outside—you'll feel the difference.

day helps maintain muscle mass, regulate hormones, and stabilize

Eat the Rainbow: To fuel your body, aim to eat various colorful fruits

energy levels. Don't forget that adequate protein supports not just

and vegetables every day. Each color provides different vitamins,

muscle growth but also the repair and recovery of your tissues after

minerals, and antioxidants that fight inflammation, support your

exercise.

immune system, and keep your skin glowing. Leafy greens, vibrant

Lift Weights: Strength training is essential, especially as we age. It

berries, and antioxidant-rich spices like turmeric and ginger are

tones and shapes your muscles, increases bone density, supports joint

excellent choices to nourish your body from the inside out.

health, and revs up your metabolism. You don't need to be a body-

2. Mental Strength: Train Your Mind to Be Resilient

builder—start with light weights or resistance bands and gradually

A strong mind is just as important as a strong body, if not more so.

build your way up. Weight training helps protect against osteoporosis

With mental clarity and resilience, staying motivated, consistent,

and keeps your body strong for everyday tasks.

and even finding joy in the process of getting healthier is easier. This

New Year, Stronger You Inside & Out

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year, I want you to treat your mental well-being as a crucial part of your

Try New Experiences: Growing emotionally means stepping out of your

overall strength

comfort zone. Whether it's trying a new hobby, treating yourself to a

Here's how:

massage, or booking a wellness retreat, these experiences push you to

Morning & Evening Routines: How you start and end your day sets the

grow, heal, and discover new layers of yourself. A self-care retreat could

tone for everything. Creating a consistent morning routine helps you set

be perfect for resetting and returning feeling refreshed, inspired, and

intentions for the day ahead, and an evening routine helps you wind down

stronger.

and rest. In the morning, try incorporating meditation, gentle yoga, or

Journaling: Writing down your thoughts and emotions can help release

journaling. Reflect on your goals, set a positive tone, and reflect quietly

feelings of stress, worry, or overwhelm. Journaling gives you the space

before the day's chaos begins. In the evening, allow yourself to disconnect

to reflect, process your experiences, and gain perspective on what truly

from the noise of the day. Whether reading a book, enjoying a warm bath,

matters. Over time, you'll gain insights that help you make better deci-

or sipping herbal tea, a peaceful bedtime ritual will improve the quality of

sions, manage stress, and foster deeper self-awareness.

your sleep and give your mind the rest it needs.

4. Integrating It All: A Holistic Approach

Meditation & Yoga: Both meditation and yoga are powerful tools for

True strength comes when you integrate all of these elements—body,

quieting the mind and enhancing mental clarity. They reduce stress by

mind, and soul—into a daily practice. Small, consistent habits make the

lowering cortisol levels and improving focus and emotional regulation.

most significant difference.

Meditation can be as simple as focusing on your breath for a few minutes

Here's how you can bring it all together:

daily. Yoga, in particular, merges physical movement with mindfulness,

Walk Every Day: This simple act can transform your physical and mental

making it an ideal practice for mental and physical well-being.

health. Walk solo for reflection and peace or with friends for connection.

Brain Food: Just like your muscles need protein, your brain requires

Walking outdoors combines movement, sunlight, and fresh air, creating

specific nutrients to stay sharp and healthy. Foods rich in omega-3 fatty

the perfect trifecta for your well-being

acids, like salmon, walnuts, and flaxseeds, help support cognitive func-

Get Better Sleep: Sleep is the foundation of both mental and physical

tion, enhance memory, and even protect against cognitive decline. Include

recovery. Focus on creating an evening routine that helps you unwind.

these brain-boosting foods regularly to keep your mind as strong as your

Maybe it's reading a book, sipping calming tea, or meditating. Consistent,

body.

quality sleep improves mood, memory, and overall health.

3. Emotional Strength: Cultivate Self-Love & Connec-

Expand Your Mind: Mental strength is a muscle—so flex it. Read books

tion

that challenge your perspective, take courses that excite you, or learn a

This year, it's time to dive deeper into emotional well-being. Caring for

new skill. Continuous learning stimulates brain function and increases

your emotional health creates a foundation that allows everything else in

mental resilience.

your life to flourish.

Celebrate Yourself: Self-love comes in many forms. Sometimes, it's as

Here's how you can focus on emotional strength:

simple as acknowledging your efforts. Whether treating yourself to some-

Prioritize Relationships: Strong emotional health often starts with mean-

thing special or simply saying, "I'm proud of you," remember that small

ingful connections. Spend time with your loved ones, whether they're

self-compassion builds emotional resilience over time.

family, friends, or the community. Take walks together, meditate, do yoga

5. Stronger You, Inside and Out

with friends, or simply make time for heart-to-heart conversations. Social

A "stronger you" isn't just about sculpting your muscles or hitting a

connections can lower stress, increase feelings of happiness, and even

fitness goal. It's about creating a balance between your body, mind, and

improve physical health.

soul to feel empowered, energized, and ready to take on life's challenges.

Environment Matters: Your surroundings significantly impact your

Strength is in the little moments—the everyday choices you make to care

emotional well-being. A cluttered, chaotic space can increase feelings of

for yourself physically, mentally, and emotionally.

anxiety, while a clean, organized environment promotes calm and focus.

Make 2024 the year you embrace all aspects of strength. You deserve to

This year, consider decluttering your home, adding elements that bring

live a life full of vitality, happiness, and deep fulfillment.

you joy—whether that's fresh flowers, calming scents, or meaningful

If you want more personalized guidance and a supportive community, I

artwork—and creating a sanctuary where you can recharge.

invite you to join the A.B.S. Wellness App. Together, we can create a plan that fits your unique needs and helps you thrive during this transitional period. Let's embark on this journey together, embracing the changes and celebrating every success.

Connect with Andrea: https://andreaberlinschwartz.com/coaching-corner-1

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Join me on a transformative journey with my A.B.S. Wellness app, where every step takes you closer to a harmonious balance of fitness, nutrition, and inner peace. Together, let's embrace a lifestyle where wellness is not just a goal but a joyful, everyday experience.

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E m b r a c i n g S e a s o n a l M i n d s e t Sh i f t s : Th e B u f f a l o M i n d s e t

EMBRACING SEASONAL MINDSET SHIFTS:

THE BUFFALO MINDSET

BY S COT T G AT ES

A red-eyed werewolf looms over me in the front of the grocery store

pushing into the storm will get you to the other side faster.

as I load extra food, water, and batteries into my truck and head out

Whether you're a rancher tending to your livestock, a veteran adjust-

on my drive. I have learned out here in the Dakotas that in the fall and

ing to civilian life, or a first responder pushing through the demands

winter seasons, preparation can save your ass. Out the passenger side

of your job, this mindset can carry you through the most challenging

window, the western sky is on fire with a dazzling sunset as I pull off

moments of winter.

the highway. Exiting the truck to open the pasture gate, the chill of

Post-Traumatic Growth: Transforming Struggle Into

a howling prairie autumn wind bites deep into the back of my neck,

Strength

yanking the ballcap off my head. I cuss,"**** screw that hat, I got

Psychologists Richard Tedeschi and Lawrence Calhoun introduced

more at home, I ain't chasing it, I'm cold." As the painful chill races

the theory of post-traumatic growth (PTG) in the mid-1990s. This

down my back inside my jacket, Mother Nature's message is clear:

groundbreaking research on Vietnam POWs showed that people who

Winter is Coming. Yet, there is also something gentle in the echo of

faced their psychological struggles after the trauma often experienced

her voice when I listen, "There is no spring without a winter." I hear

positive growth afterward. This idea is the cornerstone of the Boulder

you, Mother. I face the chilling wind, take a deep, painful breath, open

Crest Foundation and can be life-changing for those in high-stress

my arms, and promise, "Cante' waste' nape ciyuzapr ksto".

environments like the military and first responders. Instead of seeing

When the seasons change, we human beings instinctually begin

hardship as something to survive, PTG suggests we view it as an

looking forward. Fall, rich with symbolism and gratefulness for

opportunity for transformation.

our harvests, is our time to prepare for surviving winter. As January

The buffalo's approach to storms embodies PTG—by confronting

arrives, with its long, cold nights, it can feel like the peak of a storm.

challenges head-on, we transform and thrive. Winter can isolate you

But within this season, there is an opportunity for growth and renewal.

and feel like a personal storm. Approaching it with a PTG perspective,

One thing unique to buffalo, is they lean into the wind, facing storms

we can use this time to lay the groundwork for growth in the spring.

head-on. We, too, can adopt this mindset of resilience. Using prin-

Seasonal Mindset Shifts: Preparing to Grow

ciples from Neuro-Linguistic Programming (NLP), we can align our

Fall is a time for preparation. On the ranch, we prepare livestock and

mindset with the seasons—leaning into discomfort, knowing that

the land for the challenges of winter. Mentally, we prepare for the

spring is just beyond the horizon.

harsh winter months ahead. While many think of New Year's reso-

The Buffalo Mindset:

lutions as starting in January, the truth is that successful transitions

Leaning Into Challenges When a storm rolls in on the plains, most

start every day with preparation.

animals turn their backs to the wind, seeking shelter, the flight

Let me share a few ways NLP can help align your mindset with the

response. Buffalo, however, faces it head-on, the fight response,

changing seasons. Emphasizing the connection between our thoughts,

pushing through the storm rather than avoiding it. This "buffalo

language, and behavior, NLP offers practical tools to shift our internal

mindset" is the living embodiment of what doesn't kill you makes

dialogue to serve us better through the winter.

you stronger. Don't shy away from hardship—face it knowing that

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Using NLP to Reframe Winter's Challenges

Anchoring: Drawing on Strength When You Need It

As the holidays end and the cold months stretch ahead, it's easy to fall

Most

into a slump. Winter's quiet can feel unsettling for those transitioning

NLP anchoring is a technique that associates a physical action with

from high-intensity environments like military service or emergency

a positive mental state. For example, the smell of fresh spring rain

work. Ranchers also know the mental toll of long, isolated winter days

brings me a sense of peace and renewal. You can create your mental

caring for livestock in brutal conditions.

anchor for when winter feels overwhelming.

I use this NLP reframing technique all the time and with my clients.

Remember a time when you felt strong, successful, or at peace. Fully

Reframing is the practice of shifting how we perceive a situation.

engage your senses as you recall that moment. Then, anchor it by

Instead of dreading winter, you can view it as an opportunity for

associating the memory with a physical action, such as clenching your

growth. Think of the winter months as a training ground for mental

fist, hand over your heart, or taking a deep breath. When stress or

toughness. Like the buffalo, push through your storm. You're not

fatigue hits during the harsh winter months, using this action, you

denying the discomfort; you’re choosing to embrace it.

can quickly trigger this mental anchor to return to that positive state.

In NLP, language plays a crucial role in shaping perception. A simple

Facing the Storm

change in your internal dialogue—like replacing "I hate the cold" with

Buffalo instinctively knows that facing the storm head-on will get

"This is a chance to build my resilience"—can transform dread into

them to greener pastures. I challenge you to adopt this mindset for the

determination. It's a slight shift that makes winter feel like a season

winter months ahead. Use these NLP techniques. Embrace the discom-

of opportunity rather than something to endure.

fort and push through the cold. The winter challenges we all face are

Visualization: Keeping Your Eyes on Spring

inevitable. Forge ahead. Prepare your mindset and ground it with the

Another core principle of NLP is visualization—using your mind to

wisdom of PTG and these practical NLP tools. YOU CAN face what-

create positive outcomes. Winter can feel long and endless, yet just

ever storms life throws at you! Winter is OUR training ground; mental

as buffalo endure storms knowing spring will eventually come, stay

resilience is OUR goal. Visualize it: SPRING is around the corner!

focused on your goals by visualizing your desired outcomes.

Face into your winter, say it with me, "Cante' waste' nape ciyuzapr

Every day, make it a habit to take a few minutes to imagine the results

ksto." A Lakota welcome, "I greet you with a good hand and heart."

you want to achieve by spring. Whether adjusting to civilian life, maintaining balance as a first responder, or gearing up for a successful

Connect with Scott: https://taplink.cc/gateswellness

calving season, focusing on your goals, not the cold, can help you stay motivated through the darker days.

stock.adobe.com | Krolone

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READY FOR A SLEEP MAKEOVER? JA NUARY 'S HABI T IS T H E F I RST STEP

T H E 1 0 N E W Y E A R ' S R E S O L U T I O N S F O R B E T T E R S L E E P, T H AT M O S T P E O P L E O V E R L O O K

BY D R. TA W N I E Sleep is essential for maintaining good health and overall

If you're going to commit to just one resolution this year,

well-being at every stage of life. Your daytime feelings and

make it setting a consistent bedtime and wake time. Most

performance are partially influenced by your sleep quality.

people say their top method for improving sleep is maintain-

While you rest, your body actively supports cognitive func-

ing a regular bedtime (sleepfoundation.org).

tions and helps sustain your physical health.

Here are 10 tips on getting your sleep back

As you drift into non-REM sleep, both your heart rate and

on track

blood pressure decrease. While you sleep, your parasympa-

1. Maintain a Regular Sleep and Wake Schedule

thetic nervous system takes charge, allowing your heart to

A regular sleep schedule strengthens the circadian

relax and exert less effort compared to when you are awake.

rhythm. This helps you naturally fall asleep and wake

Conversely, during REM sleep and upon waking, your sympa-

up feeling refreshed at the right times. Staying up late

thetic nervous system activates, raising your heart rate and

on Saturday and sleeping in on Sunday can disrupt your

blood pressure back to their normal levels.

sleep cycle, making Mondays harder. Try not to let your

Your body produces various hormones at different times

bedtime shift by more than 30 or 40 minutes.

throughout the day, which may be influenced by your sleep

2. Establish and Stick to a Bedtime Routine Every Night

patterns or circadian rhythms. In the morning, hormones like

When asked which sleep resolution would most improve

cortisol are released to enhance alertness and help you wake

their rest in 2024, 14% of people said creating and

up. Additionally, certain hormones exhibit 24-hour cycles

following a consistent bedtime routine during a recent

that change as you age. For instance, in children, hormones

study (AASM.org).

that signal the release of testosterone, estrogen, and proges-

3. Reduce Screen Usage

terone are produced in pulses during the night.

Experts typically suggest powering down screens at least

Sleep is essential for learning and the development of long-

30 minutes to an hour before bedtime. This gives your

term memories. Insufficient or poor-quality sleep can hinder

body time to relax and wind down, as it naturally begins

your ability to concentrate on tasks and think clearly.

producing melatonin about two hours before sleep. By

Ready for a Sleep Makeover? January's Habit is the First Step

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reducing screen exposure during this critical

8. Increase Physical Activity and Improve Your Diet

period, you can enhance sleep quality and mini-

A patient of mine, who battles insomnia and wakes

mize the harmful impact of screen time on your

up almost every night, has found it challenging to

rest.

stick to a bedtime routine. However, her two sleep

4. Increase Daylight Exposure During the Day

resolutions for the new year are to swim more often

Morning sunlight signals your body to stop

and cut back on junk food.

producing melatonin, boosts serotonin levels, and

Exercise not only boosts overall health but also

helps prepare melatonin for the next night’s sleep.

enhances "slow-wave" sleep. Without enough of

5. Create a Dark, Quiet, and Cozy Bedroom Envi-

this deep sleep, people often wake up feeling unre-

ronment

freshed… Regular physical activity helps promote

A nighttime light (even from the TV) and noise

this restorative sleep stage.

can interfere with your ability to fall asleep or stay

9. Cut Back on Alcohol

asleep. External stimuli send signals to your brain

The biggest factor that disrupts sleep is alcohol.

that it’s time to be awake and alert, not sleep.

Drinking in the evening, especially red wine, can

If your bedroom is too bright, consider using

cause you to wake up during the night feeling

blackout curtains and turning off any glowing

dehydrated.

electronics. For those bothered by outside noises,

Still, it’s worth considering. While alcohol might

a white-noise machine can help mask disruptive

initially help you fall asleep, as after a few hours,

sounds with a consistent, calming hum.

it metabolizes and acts as a stimulant, causing you

6. Unwind Before Bedtime Stress and anxiety are two major culprits that

to wake up.

10. Limit Food and Drink Before Bedtime

disrupt sleep. To counter these, try incorporating

Eating too much or the wrong types of food before

calming activities into your nightly routine. This

bed can lead to heartburn for some individuals,

could include listening to soothing music, taking

while drinking excessive liquids may disrupt sleep

a warm bath, meditation, or doing some gentle

due to frequent bathroom trips.

stretches. Reading can also help, provided the book

When you eat or drink too much too close to bedtime,

isn’t too thrilling or intense.

it keeps your digestive system active when it should be

7. Cut Back on Caffeine

winding down.

A September 2023 Sleep Foundation poll revealed

Recent scientific advancements have transformed our

that 94% of people enjoy caffeine, with many

comprehension of sleep and stress physiology, paving

consuming multiple cups of coffee each day.

the way for a groundbreaking approach to improving

In a recent survey, 9% of respondents said

sleep quality and reducing stress.

reducing or avoiding caffeine could significantly

If you or someone you know needs help getting their

improve their sleep, though 39% admitted it would

sleep back on track, please visit your local Sleep Doctor

be difficult to maintain, making it one of the harder

or reach out to soundsleepservices.com.

resolutions to follow. However, you don’t need to eliminate caffeine entirely to see benefits (sleepfoundation.org).

ADVERT

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A F r e s h Sta rt fo r S i c k P e ts : A N e w Pat h to W e l l n e s s

A FRESH START FOR SICK PETS: A NEW PATH TO WELLNESS

BY DR. JEFF FEINMAN

As I sit here writing this, my kitty, Tigger, is curled up at my feet.

On top of that, ancient practices like herbal medicine, energy

At 15 years young, she’s not as spry as she once was, but her purr

healing, and acupuncture have been helping animals heal for

is as loud as it was when she was a kitten. Tiggy has been my

centuries. By combining these two worlds—scientific advances

faithful companion through many of my own health challenges,

and age-old wisdom—we can take a truly whole-istic approach

and like many aging pets, she’s slowing down and sleeping more.

to health.

But thanks to the whole-listic approach we’re about to dive into,

Supporting Mitochondrial Health

she’s living a vibrant, happy life. It’s experiences like these with

So how can you support your pet’s health on a deeper level? It’s

Tiggy, and the many patients I’ve treated over the years, that have

all about helping those tiny batteries—mitochondria—function

shown me the power of a whole-istic approach to pet wellness.

at their best.

A New Perspective on Pet Health

Here are a few practical steps:

You know, for years, we vets have been taught to zero in on

Veterinary Homeopathy, Acupuncture and other Energy

symptoms—the stuff we can see and measure. Medications and

Therapies: These methods, like Reiki or Healing Touch for

surgeries have their place, no doubt. But let me tell you, there’s

Animals, smooth the flow of energy in your pet’s body, helping

so much more to your pet’s health than what shows up on a chart.

them feel better from the inside out.

Have you ever wondered why your cat still seems off, even after

Supplements: Adding antioxidants, Mitoguard, PQQ, and CoQ10

a round of anti-biotics? Or why your dog’s arthritis meds don’t

to your pet’s diet can give their cells the boost they need to keep

seem to be doing the trick anymore? You’re not alone. There’s

those mitochondria working.

a growing understanding that real healing goes beyond just

Cold and Light Therapies: Have you ever heard of red light

managing symptoms. It involves treating the whole animal—their

therapy or hyperbaric oxygen therapy (HBOT)? These can improve

body, mind, and even their spirit.

circulation and help your pet’s cells use oxygen better, improving

The Power of Holistic Healing

their energy levels.

Holistic care blends modern science with time-tested indigenous

But remember, it’s not all about the physical side. Indigenous

wisdom. Take the discovery of the microbiome and mitochondrial

wisdom reminds us that healing also involves emotional and

health, for example. These tiny elements inside your pet’s body

energetic balance. Practices like herbal medicine and intuitive

play a huge role in keeping them healthy. Mitochondria are like

communication can help address underlying imbalances that

tiny batteries inside their cells, powering everything from their

might be affecting your pet.

energy levels to their immune response. When those batteries run low, it’s no wonder your pet starts feeling off.

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Focusing on BEAM: A Better Way to Measure Your Pet's Health Here’s the

Taking the First Steps Toward Whole-istic Care

thing: rather than focusing solely on symptoms, it’s helpful to look at your

If this all seems a bit overwhelming, don’t worry—you can start

pet’s BEAM—Behavior, Energy, Appetite, and Mood. These four areas give

small. Maybe try adding some fresh foods to your pet’s diet or book an

you a fuller picture of how your pet is really doing.

acupuncture session. You don’t have to make all the changes at once. Take

• Behavior: Are they engaging with their environment, or are they withdrawing?

• Energy: Do they still greet you at the door or prefer to lie down most of the day?

• Appetite: Are they excited about their meals, or are they leaving food in the bowl?

• Mood: Are they content and relaxed, or do they seem anxious or

it slow, and pay attention to how your pet responds.

Start Slowly with Dietary Changes: Begin by mixing small amounts of fresh food into their regular meals and gradually increase.

Introduce Therapies Step-by-Step: Try one or two treatments, like acupuncture or homeopathy, and see how your pet reacts.

Listen to Your Pet: Every pet’s wellness journey is unique, so keep an eye on their BEAM and let them guide you.

stressed? When your pet has high BEAM, it’s a good sign that they’re

Add a Veterinary Homeopath or Whole-istic Veterinarian to Your

thriving, even if they’re dealing with a health challenge.

Pet’s Team: Partner with a veterinarian experienced in truly holistic care.

Real-Life Success Stories:

They can provide personalized recommendations and monitor your pet’s

Let me share a couple of case stories that show the power of holistic

progress, ensuring that changes are safe and effective.

healing.

Look, I know this might seem like a lot at first. But trust me, I’ve seen

Take Bella, a 10-year-old Lab with arthritis. She was on medication, but

the difference this approach can make. By focusing on your pet’s whole

her mobility was still declining. We added in acupuncture, supplements

being—their body, mind, and spirit—you can help them live a fuller,

like omega-3s, and a fresh food diet. Within a few months, Bella was

healthier life. We’re in this together, and I’m here to support you every

running around like she hadn’t in years. Her guardian couldn’t believe

step of the way.

the transformation.

Here’s to a new year filled with wagging tails, contented purrs, and the

Or there’s Max, a 12-year-old kitty with chronic kidney disease. Emily,

joy of seeing your pet thrive!

his guardian, wasn’t happy with the traditional treatment options, so we

Connect with Dr. Jeff: https://www.holisticactions.com/optin-quiz/

tried something different. We combined herbs like Rehmannia with Reiki energy healing. Max not only lived well beyond his prognosis, but he also had more energy, was eating better, and seemed more content.

A D VERT

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THE SKINCARE EVOLUTION: FROM DRUGSTORE TO MEDICAL GRADE TO COSMECEUTICALS

BY JUDY HAHN The Skincare Journey: From Drugstore to Dermatologist

in wellness naturally led me to explore skincare options beyond the basic

As a self-proclaimed "one bar of soap girl" and a tomboy at heart, I've

bar of soap. I began experimenting with various "non-toxic" or "healthy"

always been fascinated by the skincare journeys of others. Many of my

products, eager to find something that aligned with my evolving philoso-

friends and colleagues have shared their experiences, and it's quite a tale.

phy on health. However, despite trying numerous options, I found myself

They tell me about standing in front of the mirror, tracing fine lines, finding

unsatisfied. Something was missing, but I couldn't quite put my finger on

blemishes, and wondering if their skincare routine is truly effective. As they

what it was.

age, many find that the simple drugstore products they relied on in their

Then a breakthrough came. I was introduced to Riman Korean skincare, and

youth no longer cut it. This realization, they say, often marks the beginning

it was like a lightbulb moment. Unlike other brands that focus on specific

of a skincare journey that takes them from drugstore aisles to dermatologist

issues like acne or wrinkles, Riman takes a holistic approach to skincare.

offices and finally to the world of cosmeceuticals. (which is where I enter

Their philosophy resonated deeply with me - instead of just treating symp-

the skincare journey too.)

toms, why not focus on overall skin health?

For most, their skincare journey began in the local drugstore. They describe

Riman's products are designed with proactive protection in mind. They use

being lured in by colorful packaging and promises of "youthful glow"—all

ingredients known for their soothing and calming properties, perfect for

a at budget-friendly prices. What they didn't realize at the time was that

sometimes irritated skin. The products promise to aid in skin regeneration,

these products often contained ingredients like parabens, phthalates, and

provide intense hydration, and improve the skin barrier—all things our

synthetic fragrances that could potentially cause serious health issues down

skin desperately needs as we age. Importantly, they prioritize safe, gentle

the line. After months of religious application, many report that the results

ingredients, recognizing the skin's role as both a barrier and a gateway to

were underwhelming at best.

our overall health.

No one was paying attention at that time to the connection between our

What really piqued my interest was Riman's use of nano-liposome technol-

skin and our health issues. Being our largest organ, the skin acts as both a

ogy. This innovative approach ensures that active ingredients are absorbed

protective barrier and a gateway to our body. Unlike our digestive system,

into the deeper layers of the skin, maximizing their effectiveness. It's like

our skin lacks a filtering mechanism. What we apply to our skin can be

sending tiny skincare soldiers directly to where they're needed most! This

absorbed directly into our bloodstream. This awareness didn’t really come

targeted delivery system also means that beneficial ingredients can work

into play until around 2001.

more effectively without overwhelming or irritating the skin.

Frustrated by the lack of visible improvement, many of my friends decided

Many of my colleagues in the healthcare industry, excited by the prospect

to step up their game. They booked appointments with dermatologists,

of a skincare routine that could work on multiple levels while prioritizing

who introduced them to medical-grade skincare products. "These are

safety, decided to give Riman a try. Its dual cleansing process, hydrating

more potent than what you'll find over the counter," the dermatologists

serums, and creams are applied in a layered approach, creating a special

explained, handing them sleek tubes of retinol creams and potent serums.

glowing appearance even after the first application. And it was true—we

At first, they were impressed. The medical-grade products felt good on their

had the Riman glow!

skin, and they noticed some improvement in their fine lines and overall skin

Within weeks, we noticed that our skin felt more balanced—not too dry,

texture. However, they soon discovered these products came with a hefty

not too oily. The redness some had always struggled with began to subside,

price tag and some side effects. These potent ingredients could make their

and complexions took on a healthy glow. For me personally, my wrinkles

skin flaky, sensitive, and more reactive to the sun. Many found themselves

and fine lines were all but gone. More importantly, we felt confident that

taking breaks from using them due to redness, burning, or stinging.

we were nurturing our skin—and, by extension, our overall health—with

It's been eye-opening to hear about these experiences, and I'm intrigued by

safe, effective ingredients.

the lengths people go to for healthy, youthful-looking skin.

But the changes weren't just skin-deep. Even I had started looking forward

As the new millennium dawned, my life took an unexpected turn. In 2000,

to my skincare routines. It wasn't just about applying products; it felt like

I found myself diving headfirst into the world of health and wellness. As

nurturing my skin, giving it what it needed to thrive. I noticed I wasn’t

I learned more about holistic approaches to well-being, I realized that

concerned anymore about targeting this wrinkle or that blemish—instead,

skincare was an integral part of overall health, and my newfound interest

I knew that this was overall skin health and that my complexion would

Th e S k i n c a r e E v o l u t i o n : F r o m D r u g s t o r e t o M e d i c a l G r a d e t o C o s m e c e u t i c a l s

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improve as a result. This aligned so well with the functional wellness

dence that permeates every aspect of my life. I stand a little taller, smile a

approaches to a healthy body that these rituals just felt like a natural part

little brighter, and face the world with renewed self-assurance. Being 72

of self-care.

has never looked and felt so good!

As I look in the mirror now, I’m amazed at the transformation. In a rela-

I've realized that great skincare isn't just about looking good; it's about

tively short time, my skin (and that of my colleagues as well) looks remark-

feeling good, inside and out. And that feeling? It's absolutely priceless.

ably better—healthier, more vibrant, with a certain glow that wasn't there

For more information about Riman, visit my linktr.ee and check out the

before. The fine lines seem softer, my complexion is more even, and there's

two rituals that I am obsessed with—I use the Expert Riman Ritual in the

a radiance that catches the light just so. But it's not just about appearance.

morning and the Advanced Riman Ritual at night.

This visible improvement in my skin has translated into newfound confi-

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Th e H e a l i n g P o w e r o f Y o u r V o i c e | A C a t a l y s t f o r T r a n s f o r m a t i o n

THE HEALING POWER OF YOUR VOICE A CATALYST FOR TRANSFORMATION

BY ANTONIETTE ROZE

Your voice is more than a tool. It is a powerful weapon for fulfillment and impact. It can shape minds, ignite change, and heal wounds.

The Power Within Your Words Think of a time when a single word or phrase changed your life.

3. Activate Your Written Voice: Use your written words to offer healing, guidance, and inspiration.

4. Speak with Loving Intent: Speak from a place of love, especially when addressing difficult issues.

5. Empower Others: Use your voice to inspire, uplift, and compel others to action.

Our voices can inspire, comfort, empower, and even ignite

Your Unique Voice of Empowerment

revolutions. Imagine the impact you could have if you

Your voice is an instrument for transformation.

harnessed the full potential of yours.

By embracing your inner voice, speaking with intention,

Healing Begins Within.

writing authentically, and using the energetic power of your

Before your voice can heal others, it must first heal you.

words, you can grow, strengthen, and make a lasting impact.

Your inner voice is a powerful tool for personal healing.

Conclusion

By listening to it, you make decisions aligned with your

Never underestimate the power of your voice.

health, happiness, and well-being.

It is uniquely yours and capable of transforming not just your

Steps to Unleash Your Voice

life but the lives of countless others. It is a powerful instru-

1. Daily Introspection: Spend time each day in silence to

ment for personal growth and societal change.

reconnect with your inner voice. Ask yourself empow-

Now is the time to step into your message and let it help indi-

ering questions like, "What do I need to thrive today?"

viduals find the solutions and inspiration they are seeking.

2. Boldly Use Your Voice: Practice speaking up in small ways. Engage in conversations, be present, and affirm others.

Heal the world, one audience at a time.

Connect with Antoniette: https://taplink.cc/1Antoniette

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WHAT ARE THE KEY SYMPTOMS OF MENOPAUSE?

& IF MENOPAUSAL, SHOULD I START MY NEW YEAR WELLNESS PLAN WITH HORMONE THERAPY?

BY DR. ERIC FETE Today, as we enter 2025, I want to talk about a topic that’s near and dear

There are several treatment options for menopause, including hormone

to the hearts of many women: menopause. It’s a natural transition that

therapy, non-hormonal treatments, and lifestyle changes:

marks the end of a woman’s reproductive years and brings with it a range

• Hormone therapy: The most common treatment for menopause,

of physical and emotional changes. But fear not because I’m here to help

hormone therapy involves taking a combination of estrogen and

you navigate this journey with confidence and empower you to embrace

progesterone to replace the body's natural hormone levels. It can

this new chapter of your life.

be taken as a pill, skin patch, or vaginal cream. Hormone therapy is

My patients either tend to be motivated to start hormone therapy to get

FDA-approved to treat hot flashes, night sweats, and osteoporosis

relief from their hot flashes are already suspicious of it because of what

prevention. I prescribe bioidentical hormone therapy as a more effec-

they've read on the internet. Admittedly, there is a lot of concerning

tive and safer medical protocol. Bioidentical hormones are processed

information out there about hormone therapy and the risks of heart attack,

hormones designed to mimic the hormones made by your body's

breast cancer, and more.

glands. However, you should discuss the risks and benefits with your

So, let’s dive into understanding the stages of

healthcare provider before starting hormone therapy.

menopause:

• Non-hormonal treatments: These include selective serotonin

• Perimenopause: Perimenopause is the transitional phase leading up

reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake

to menopause and typically begins in a woman’s 40s, although it can

inhibitors (SNRIs), gabapentin, and oxybutynin. These medications

start earlier or later for some women. During this stage, hormone

can help relieve symptoms like hot flashes and mood changes.

levels, particularly estrogen and progesterone, begin to fluctuate,

• Lifestyle changes: These include eating a balanced diet, getting

leading to irregular menstrual cycles, hot flashes, night sweats, mood

enough sleep, managing stress, and exercising. You can also try yoga,

swings, and other symptoms. Perimenopause can last anywhere from a few months to several years, and it’s a time of significant hormonal changes and adjustments.

• Menopause: Menopause officially begins when a woman has gone 12

meditation, or breathing techniques to help manage stress.

• Alternative remedies: Some people use black cohosh, soy isoflavones, melatonin, and flaxseed to improve symptoms. However, there is little evidence to support these claims.

consecutive months without a menstrual period. This typically occurs

You should discuss the best treatment options for you with your healthcare

around the age of 51, but again, it can vary from woman to woman.

provider. It’s very important to work with a physician that approaches

Once menopause is reached, estrogen and progesterone levels remain

your health from a root cause level, not a surface viewpoint only, which

consistently low, leading to the cessation of menstrual periods and the

leads to just masking the symptoms vs healing it at the deepest level. I

onset of menopausal symptoms such as hot flashes, vaginal dryness,

have seen many patients hit menopause in the unhealthiest state of their

sleep disturbances, and mood changes.

lives with obesity, muscle atrophy, lack of exercise, and low levels of

• Post menopause: Post menopause refers to the stage of life that begins

nutrition in their diets, and this just causes more symptoms than needed

after menopause and lasts for the rest of a woman’s life. During this

when it comes to menopause.

stage, menopausal symptoms may continue or subside, but hormonal

But here’s the thing:

fluctuations generally stabilize. However, postmenopausal women are

While menopause is a natural and inevitable part of every woman’s life,

at an increased risk for certain health conditions, such as osteoporo-

it doesn’t have to be a source of fear or anxiety. By understanding the

sis, heart disease, and cognitive decline, due to the long-term effects

stages of menopause and embracing the changes that come with it, you

of hormonal changes and aging.

can navigate this transition with grace and confidence.

W H AT ARE T H E KEY SYM P TOMS OF MENO P AUSE ?

Starting or re-starting a wellness & fitness program for the new year to lose weight, improve health & feel more energized is a great time to balance hormones to maximize results from all your diet & exercise efforts.

Make this year your healthiest year ever.

At Primex Cellular Health, we’re here to support you every step of the way on your menopausal journey.

Our holistic root cause cellular medicine approach to women’s health focuses on addressing the underlying causes of menopausal symptoms and optimizing hormonal balance to help you feel your best at every stage of life.

Ready to lose weight, optimize your health, boost your sex drive, energy & embrace menopause as a new beginning rather than an end?

Let’s chat about how we can support you on your menopausal journey and help you thrive during this transformative time.

Schedule your OPTIMUM HORMONES 2025 initial virtual consultation with me, Dr. Eric, today! Reach out at 1-740-777-9717 or shoot me an email directly at eric@drericfete.com Feel free to visit drericprimex.com for more free valuable health, nutrition, wellness and fitness information. Here’s to embracing the journey of menopause and stepping into this new chapter of your life with confidence and vitality!

Stay empowered and menopause positive.

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RESTORING BALANCE: HOLISTIC APPROACHES TO STRESS AND ANXIETY THROUGH ACUPUNCTURE

BY D R. A L E X A N D E R EZZ AT I

R e s t o r i n g B a l a n c e : H o l i s t i c App r o a c h e s t o S t r e s s a n d A n x i e t y Th r o u g h A c u p u n c t u r e

In today’s fast-paced world, where stress and demands often overshadow

example, herbs like mint, ginseng, and dates are commonly used in

self-care, finding balance can feel daunting. My journey into acupuncture

TCM to create formulas that help calm the mind and improve circu-

began with a similar search for harmony, leading me to explore holistic

lation. One specific formula, Xiao Yao San, is often used to manage

practices that go beyond traditional treatments. Through acupuncture, I

anxiety by improving the flow of blood and energy, helping to reduce

discovered not just relief but a deeper connection between the body and

both physical and emotional tension. These herbal remedies act as

mind—a connection that I now share with my patients, helping them find

a bridge between acupuncture treatments, supporting the healing

their path to wellness.

Understanding Stress and Anxiety: Why Clients Seek

process throughout the week.

• Movement and Outdoor Time: Regular physical activity and time

Acupuncture

spent outdoors are essential components of holistic health. Exercise

Many of my clients come seeking relief from anxiety, stress, or physical

releases endorphins, the body’s natural “feel-good” chemicals, which

pain, often feeling overwhelmed by the pressures of daily life. Anxiety

help reduce stress and improve mood. Similarly, spending time in

disorders are one of the most common mental health conditions in the

nature has been shown to lower cortisol levels and enhance mental

U.S., affecting millions of people each year. Yet, even those who do not

clarity, making it an effective tool for managing anxiety and improv-

meet the criteria for an anxiety disorder often experience chronic stress,

ing overall well-being.

which can have a significant impact on their quality of life.

By integrating these holistic practices into your daily routine, you can

Acupuncture offers a gentle, individualized approach to stress and anxi-

enhance the benefits of acupuncture and maintain a sense of balance in

ety relief. It’s important to remember that there is no one-size-fits-all

both mind and body.

treatment. For example, someone experiencing anxiety might receive

Acupuncture: More Than Needles, A Holistic Approach

acupuncture points on their head and feet, while another might need

Acupuncture goes beyond just inserting needles; it’s a comprehen-

points on the stomach and hands. This personalized treatment is one of

sive approach that recognizes the body as an interconnected system.

the many reasons acupuncture is so effective—by focusing on the individ-

Traditional Chinese Medicine views health as a balance between the

ual’s unique needs, acupuncture helps the body restore its natural balance.

body’s physical, emotional, and spiritual elements. When this balance is

During a session, the needles work to stimulate circulation and energy

disrupted—whether by stress, illness, or lifestyle factors—acupuncture

flow, known in TCM as Qi (pronounced “chee”), to bring a sense of

can help restore harmony.

relaxation and ease to the body. By improving the movement of oxygen

One of the questions I often hear from clients is, “How does acupuncture

and blood, acupuncture helps regulate the body’s systems, allowing the

actually help with anxiety?” While the process may seem mysterious, the

nervous system to calm down and promoting a deeper sense of well-being.

science behind it is simple: acupuncture improves circulation and energy

Integrating Holistic Practices Into Daily Life

flow. By increasing the movement of oxygen and blood, acupuncture helps

Acupuncture isn’t just about symptom relief—it’s about restoring balance

calm the nervous system, reduce inflammation, and promote a sense of

in your daily life. There are several holistic practices that can be incorpo-

ease. This regulation of the body’s internal systems allows clients to

rated into your routine to complement acupuncture sessions and support

experience both immediate and long-term relief from anxiety and stress.

long-term wellness. Here are a few simple strategies to consider:

It’s important to note that acupuncture is not a one-size-fits-all solu-

• Acupuncture for Stress Relief: The insertion of needles at specific

tion. Each treatment is customized to address the individual’s specific

acupressure points helps to rebalance the body’s energy flow, reduc-

needs, whether it’s targeting musculoskeletal pain through dry needling

ing stress and tension naturally. Many clients find the sensation calm-

or helping manage anxiety through traditional acupuncture points. By

ing, as the needles work to restore harmony within the body. Whether

taking a personalized approach, acupuncture provides a drug-free path

addressing anxiety, muscle strain, or chronic stress, acupuncture

to better well-being, complementing rather than replacing conventional

works alongside the body’s natural healing mechanisms to provide

treatments.

relief.

An Invitation to Explore Holistic Health

• Mindfulness Meditation: Taking just five minutes a day to practice

As we move into a new year, consider making holistic health a part of

mindful breathing can significantly impact your mental and emotional

your wellness journey. Whether through acupuncture, mindfulness, or

state. Meditation helps calm the nervous system by encouraging deep,

exploring herbal remedies, each step toward balance brings you closer to a

focused breathing. Over time, this simple practice can reduce anxi-

healthier, more harmonious life. Remember, wellness isn’t about perfec-

ety and improve mental clarity, offering an easy, accessible way to

tion; it’s about progress. Take small steps, stay curious, and discover the

manage stress between acupuncture sessions.

holistic path that resonates with you.

• Herbal Supplements: In addition to acupuncture, many practitioners recommend herbal remedies that support relaxation and balance. For

Connect with Dr. Ezzati: https://www.balancewithinyou.com/

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7 MUST-KNOW AI STRATEGIES TO GROW YOUR BUSINESS IN 2025!

B Y L .Y. M A R L O W

I was astounded by how deeply AI has woven itself into the fabric of our

By tapping into AI, businesses can create compelling, on-point

daily lives as I sat down to watch What's Next? The Future with Bill Gates

content that resonates with their audience and drives results.

on Netflix. From simple chatbots to the convenience of Amazon Alexa and

3. Enhanced Customer Support

smart home devices, AI has quietly played a role in our routines for years.

AI-powered chatbots and virtual assistants are getting more

But when Generative AI like ChatGPT burst onto the scene in 2022, it took

sophisticated by the day. In 2025, these tools will be handling even

us on a whirlwind of innovation and possibilities. I’ll admit I was both

more complex customer queries and offering instant, 24/7 support.

skeptical and intrigued. As an author whose #1 love language is language,

By incorporating AI into customer service, you’ll reduce response

I wasn’t sure if ChatGPT and I were headed for a showdown. I didn’t want

times, resolve issues faster, and allow your human agents to focus

a machine putting words in my mouth—or my brain. But as I began to see

on higher-level tasks. The result? A smoother, more efficient, and

how it could be used without robbing me of my authenticity or creativity, I

more satisfying experience for your customers.

realized just how powerful a tool it could be in enhancing both my personal

4. Predictive Analytics for Smarter

and professional life.

Decision-Making

I became obsessed! I read, watched, and learned everything I could to get

Generative AI doesn’t just look at past data—it predicts future trends

better acquainted with this new technology, especially when it came to

and outcomes, giving businesses a huge advantage. Whether you’re

figuring out how to leverage it to grow my business. Now, I want to share

forecasting sales, spotting new market opportunities, or fine-tuning

what I’ve discovered with you.

your supply chain, AI-driven predictive analytics provides actionable

So, buckle up and hang on tight as we dive into seven AI strategies you

insights that fuel growth. Use this to stay ahead of the curve and pivot

need to explore in 2025 to take your business to the next level. Ready? Let’s

when market conditions shift.

pull that lever and get this rollercoaster started!

1. Personalized Customer Experiences

5. Automated Administrative Tasks Let’s face it—admin tasks can be tedious and time-consuming. That’s

Generative AI can dig through mountains of data to create highly

where AI comes in, automating everything from scheduling meetings

personalized customer experiences. By understanding individual

and managing emails to processing invoices and running payroll.

preferences and behaviors, businesses can offer products and services

This boosts efficiency, slashes errors, and lets your team focus on

that feel tailor-made. For instance, AI can recommend products based

higher-value work. Streamlining these tasks saves money and boosts

on past purchases or browsing habits, making your customers feel seen, valued, and understood. This level of personalization is a gamechanger when it comes to boosting customer satisfaction and loyalty.

2. Content Creation and Marketing

productivity across the board.

6. Product Development and Innovation AI can supercharge your product development by generating new ideas and prototypes in record time. By analyzing market trends and

In 2025, content is still king—but the way we create it will be

customer feedback, AI helps you spot gaps in the market and dream

completely transformed by AI. Generative AI tools can churn out high-

up innovative solutions. Businesses that lean into AI for product

quality content, from blog posts and social media updates to video

development are the ones who’ll be leading the charge and staying

scripts and marketing copy, at lightning speed. Not only does this free

ahead of the competition.

up time, but it also ensures your content stays consistent and relevant.

7 M u s t - K n o w AI S t r a t e g i e s t o G r o w Y o u r B u s i n e s s i n 2 0 2 5 !

7. AI-Powered Lead Generation

Integrating Generative AI into your business isn’t just a trend—it’s

Generative AI can supercharge your lead generation efforts

a must if you want to stay competitive in 2025. From personalized

by analyzing customer data, social media trends, and online

customer experiences and content creation to predictive analytics and

behaviors to identify high-potential prospects. Instead of

top-notch security, AI opens up a world of strategies to fuel growth

manually searching for leads, AI can help you target the right

and spark innovation. The possibilities are endless as we continue to

audience with personalized messaging, increasing the likelihood

embrace this technology.

of conversion. From creating optimized email campaigns to

So, buckle up and get ready to harness the power of Generative AI to

generating social media content that resonates with your target

take your business to new heights in 2025! Let’s ride!

market, AI makes it easier to attract and engage potential

Connect with L.Y. https://linktr.ee/lymarlow

customers, ultimately driving growth and boosting revenue.

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B u i l d i n g N e w B e g i n n i n g s : Sh a p i n g Y o u r F u t u r e w i t h E m o t i o n a l A r c h i t e c t u r e .

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BUILDING NEW BEGINNINGS: SHAPING YOUR FUTURE WITH EMOTIONAL ARCHITECTURE. B Y A Z LY N N B E R R Y

Reality sets in waking up on January first. I am surrounded by

The Myth of Starting Over: Building from

boxes and bare walls. As I slow my attention from the room

Experience and Emotional Grit.

around me to the items in my hands, I find myself courting the

My name is AzLynn Berry. I am a Transformational Coach special-

love of change a little less, reminiscing in gratitude for what was.

izing in emotional integration and retraining the instincts of

In the face of change, I turn my focus to moving forward, allowing

the body to overcome any obstacle. I do this through alignment

what will be to grow out of the remains.

and embodiment practices, drawing on years of experience as a

Many people feel lost and overwhelmed during major life changes,

Neuromuscular Therapist in clinical practice, focused on long-

unsure of how to navigate a world that no longer feels familiar.

term chronic pain.

If you’ve ever wondered how to rebuild your sense of self when

However, I discovered that our Emotional Architecture is the key

everything shifts, you’re not alone. It's a New Year, marking a new

to lasting change. What sets my coaching apart is the integration

beginning and yes, it’s time to take action, make big changes and

of emotional and physical habits, creating a repaired connection

hopefully leave the world a slightly better place.

between mind, body and where they fight for control. This creates

Why Change Feels Overwhelming and How

a new emotional foundation and many of my clients find a deeper

Emotional Architecture Can Help.

sense of self and a confidence they didn’t have before.

Losing a lover, job, or going through a divorce can take a piece

How to Reconnect with Your True Self Using Emotional Integra-

of our identity with it. It's easy to confuse routine with a sense

tion Practices.

of who we are. What do you do when who you knew yourself to

Imagine knowing exactly what you were made for. Picture it

be begins to fade? How do you find your way when big changes

being so transparent that you couldn’t miss your target in life,

need to be made?

even if you tried. What if Woody in Toy Story had never looked

The idea of starting over is a misdirection—it’s not over, under,

at the bottom of his foot to discover he belonged to Andy? If the

or backwards at all. It’s starting from experience. It’s the steady

excitement of change drives anxiety or fear, I recommend looking

build of always moving deeper into the present moment, where

closely at what you believe you need for a meaningful life. You

everything begins, ends, and is created. The future doesn’t exist

may find a collection of other people’s ideas, blurring your vision

but is a tapestry of what we desire mixed with continued action. It

when reading the signs to direct you to the internal connection

can be hard to shed what you know and are familiar with—harder

you need to turn your life into brilliance.

still when who you know yourself to be begins to change under pressure.

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Best Holistic Life January 2025

Journal Prompts to Break Free from Fear and

Prompt 3: What am I really scared of, and what would my

Embrace Big Changes.

life look like if I had the courage to make this change, even

Here are a few questions you can use to reorient back to your-

if I failed?

self when big decisions are needed. Take a moment to think of

Transforming Your Life: Finding Courage and Clarity Through

your current situation and use these journal prompts before

Emotional Architecture.

reading the rest of the article.

This is the process of individuation—it’s both beautiful and

Prompt 1: Why does making this change scare me? What

messy. This is the holy grail of shadow work and Carl Jung’s

about myself would I be losing if I made this change?

psychology, the process of becoming distinct in the wholeness

This is where I see beliefs and expectations from others dive-

of who you are.

bomb our sense of self. Underneath is often a perfectionist

Getting clear on these questions will help you make way for

ideal that doesn’t allow you to go through the process of fail-

new opportunities without a sense of loss or being sidelined

ure. The sometimes messy process of learning something new

by past mistakes. Your sense of identity does not have to be

can feel like failure, but in reality, it’s just a sign to give a little

lost but can be continually found as you develop into a refined

grace to yourself and enjoy the ride.

version of who you truly are. It's the best game of Lost and

Prompt 2: When and where did this idea begin? Is it mine

Found you can play.

or an agreement I made based on someone else’s beliefs,

Invitation to Elevate.

and who benefits from these ideas?

If you want to dive deeper into this topic, I invite you to watch

When we prioritize others or an “ideal image” over our needs

my free coaching video as part of this month’s Open Elevation

and ourselves, it’s easy to find a family member—such as a

Session. In the video, I’ll walk you through Emotional Archi-

parent, sibling, or prominent caretaker—whose expectations

tecture techniques to help you navigate change.

were reinforced through our behavior. I encourage my clients

After watching, you can also book a free consultation to explore

to see this person as flawed and human rather than pushing

your unique challenges and create a personalized plan for your

for forgiveness. Creating space between how you see yourself

transformation. Click the link below or scan the QR code to get

and these expectations becomes infinitely easier when we look

started now….…and of course, Happy New Year!

to make positive changes.

Connect with AzLynn: https://linktr.ee/azlynnberry

B u i l d i n g N e w B e g i n n i n g s : Sh a p i n g Y o u r F u t u r e w i t h E m o t i o n a l A r c h i t e c t u r e .

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MONTHLY ENERGY UPDATE

BY LAETITIA ANDRAC “This is an invitation for you to set intentions and reflect throughout the month of January at key moments that punctuate the solar and lunar cycles— a form of soul nourishment.” -Laetitia Andreac Welcome to this space of the magazine. The one you connect with each month. The moon, the sun. Your spiritual being. This is an invitation for you to set intentions and reflect throughout the month of January at key moments that punctuate the solar and lunar cycles—a form of soul nourishment.

Have courage, dear heart... This is a month for the Sun and the Moon. Grab a cup of tea (or coffee), your journal and an open mind.

Let us get started.

SU N I N CA PR IC OR N A N D AQUA R I US

can lead to being authoritarian, really detached to reality.

December 22 - January 19:

Capricorn: the intuitive, the grounded. Thriving in a hospitable environment.

The blend of our spiritual self and the earthly experience.

JOURNAL PROMPTS: What change needs to be made? What new

ideas are you going to bring to life in 2025?

Capricorn also has the ability to make sense of the complex moving parts. What

It is time to explore this as we have a New Year with new goals and intentions.

MO ON N E W MO ON I N AQUA R I US + F U L L MOON IN CANCER

Capricorn is ruled by Saturn, which is putting an emphasis on what is earned

Create a ritual to connect with the moon. Let me share more about the moon

over time such as achievements, recognitions or authority.

phases and how to honor these.

do you need to make sense of right now? What needs to be defined in your life?

The shadows of Capricorn is the tendency to be relentlessly driven, lost in the material world and overly serious.

JOURNAL PROMPTS:What are my New Year intentions? What does

my intuition want from me this year?

F I R ST QUA RT E R MO ON: ACTION. FQ Moon at 9° in Aries (Monday 6.01 at 2.56 PM CST, 8.56 PM GMT and Tuesday 7.01 at 7.56 AM AEDT)..

January 20 - February 18:

This is the time to take action. The time to grow. In the first Quarter Moon,

Aquarius: the questioner, the vision. To think outside of the box and look for

you take inspired action towards the plans you have created.

change, look for innovation.

Capricorn Intention + Aries Moon =

Aquarius is also about original ideas and is here to help you make room

Earth + Fire element connection.

for unorthodox ideas or opinions. A good time to explore, as we are at the

Aries is a yang, cardinal and Fire sign. It is about this need to be free. Having

beginning of a new calendar year.

the courage to follow your path. To be revolutionary. To embrace your true

Aquarius is ruled by two planets, modern astrology: Uranus, which is known

self. It is the principle of activity, this force and this drive. The Warrior or

as the revolutionary planet. But, within more ancient astrology, it was ruled

Warrioress. To embrace change and take risks

by Saturn, which is about idealistic beliefs and discipline.

We are in flow when we step into the change, this leader energy, this warrior

The shadows of Aquarius is when holding too much of this idealistic belief, it

energy. Aries is the Ram which is associated with force.

M o n t h l y E n e r g y Upd a t e

JOURNAL PROMPTS: What action needs to be taken to create a sense

of being free? How can I lead myself this month?

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or opinions. It is all about channeling change.

Think about your spontaneous experience. Stand with those and reflect on the experience.

F U L L M O O N : I L L U M I N AT E .

Full Moon at 24° in Cancer (Monday 13.01 at 1.26 PM CST, 7.26 PM GMT and Tuesday 14.01 at 6:26 AM AEDT).

JOURNAL PROMPTS: What are my New Moon intentions? What new

ideas am I looking to explore?

Expression of the need to embody passion. Under the Full Moon, all is illuminated. The seeds and intentions planted in the December New

What’s next?

Moon are revealed.

Let's drop into meditation in order to access more clarity. Choose your favorite

Capricorn Intention + Cancer Moon =

type or if you need, head to Insight Timer and search ‘Laetitia Andrac’ for

Earth + Water element connection.

some guided meditations!

Cancer is all about yin, it is cardinal and is a water sign. Yin is all about

Let's feel the ocean of possibility… and allow life to pleasantly surprise us as

divine feminine and water is about embracing our emotions. The sign of cancer

Source co-creates our dreams with us.

represents nourishment, feeling safe; it is a nurturer.

To stay connected always with the moon. Download my free Moon Calendar

I encourage you to double down on the Cancer need for emotional nourishment.

from my article link. Let’s stay connected always. Until next time.

Cancer is all about the softness and feminine parts of the body, so look after

With love. Laetitia.

those parts. This is a time for nourishment. What self-care rituals can you

Connect with Laetitia: https://www.essentialshift.co/links

embrace at this time?

JOURNAL PROMPTS: What emotions do I need to let go of right now?

What is illuminated in this Full Moon with my New Moon intention?

L A S T Q U A R T E R M O O N : R E - E VA L U AT E .

Last Quarter at 9° in Scorpio (Tuesday 21.01 at 11.30 AM CST and 5.30 PM GMT and Wednesday 22.01 at 4.30 AM AEDT).

The time to surrender.

Capricorn Intention + Scorpio Moon = Earth + Water element connection.

Scorpio is a yin sign; it is fixed and aligns with the element of water.

Scorpio is about the principle of death and rebirth. The intention of facing our fears and knowing and stepping into our own power.

The scorpion has this ability to really cause death. Death to us means clarifying our values and being deeply aligned to our vision. It is time to work on bringing your vision to life.

Scorpio is inviting us to seek out this vision, and for the meaningful impact, we want to have in the world and surrender to the steps forward.

JOURNAL PROMPTS: What is my vision? What are my values?

NEW MOON: SET INTENTION. New Moon at 9° in Aquarius (Wednesday 29.01 at 3.35 AM CST, 9.35 AM GMT and 8.35 PM AEDT).

In the darkness. Connect with the seeds to be planted

Aquarius Sun + Aquarius Moon = Air + Air element connection.

Sagittarius is the Yang. The doing. It connects to the element of Fire.

Aquarius is a Yang sign (all about action), is fixed (it won’t budge) and connects with Air as an element. Air sign that is fixed and yang can be a beautiful combo.

It is all about journaling original ideas. It is all about being the questioner.

Aquarius represents challenging ideas and making room for unorthodox ideas

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