Written by Tracey L. Curtis, Chiropractic Clinician, Educator, Coach & Advocate Dr. Tracey is an educator, coach, and chiropractic clinician whose work bridges genetics, nervous system regulation, functional wellness, and human potential. Known for her compassionate and insightful approach, she empowers individuals to create lasting transformation by aligning science, self-awareness, and personal leadership. As the season of gratitude approaches, many of us reflect on what we appreciate in our lives. But what happens when caring for others leaves little room to care for ourselves? Discover how healthy boundaries, self-compassion, and gratitude work together to reduce stress, support nervous system regulation, and create a more sustainable way of living. When caring for others comes at a cost For many of us, being helpful, dependable, and compassionate is part of our identity. We value our relationships, take pride in our work, and genuinely want to contribute to the well-being of others. Yet somewhere along the way, caring can become overextending. We say yes when we would rather say no. We push through exhaustion because someone is counting on us. We put our own needs aside, promising ourselves that we'll make time for them later. When later finally arrives, we may find ourselves too depleted to enjoy it. As a chiropractor and nervous system regulation coach, I often see how the demands we place on ourselves affect our physical, mental, and emotional well-being. The tension we carry isn't always related to what is happening around us. Sometimes it comes from the expectations we've learned to place on ourselves. What if caring for yourself wasn't something you had to earn after caring for everyone else? What if it were the foundation that allowed you to continue showing up for the people and experiences that matter? This is where healthy boundaries, self-compassion, and gratitude become powerful partners in building what I call Internal Capacity. 1. Healthy boundaries: Creating space for what matters Boundaries are often misunderstood as barriers that keep people out. In reality, healthy boundaries help us participate in our relationships and responsibilities without continually sacrificing our own well-being. They allow us to recognize where our responsibilities end, where another person's begin, and how much of ourselves we can reasonably give. For someone who has spent years being the reliable one, setting a boundary can feel surprisingly uncomfortable. You might notice tension in your chest, a tightening in your stomach, or an immediate urge to explain yourself when you decline a request. Your thoughts may race toward how someone else will react. These responses can reflect learned patterns of protecting connection or avoiding conflict. Even when we intellectually understand that a boundary is appropriate, our nervous system may respond as though disappointing someone creates a threat. This is why developing boundaries involves more than learning to say no. It also involves building the capacity to tolerate the discomfort of honoring your needs. I'll say that again because it's the missing piece in many personal growth processes. Learning to tolerate the initial discomfort of honoring our own needs is the starting point for strong boundaries and healthy self-care. Research on work-life boundary management suggests that strategies for separating responsibilities and protecting recovery time can support psychological well-being, although the effectiveness of particular approaches varies, as do each individual's needs. Try this. Before agreeing to another responsibility, pause and ask yourself: Do I genuinely want to do this? Do I have the capacity to follow through without compromising something important to me? Am I saying yes by choice or from fear of disappointing someone? Remember that a boundary doesn't have to be harsh to be effective. Sometimes it sounds as simple as, "I'd love to help, but I don't have the availability right now." 2. Self-compassion, changing your relationship with yourself Even when we begin creating healthier boundaries, we may encounter another obstacle: the way we speak to ourselves. Maybe you've noticed how easily you extend patience and understanding to someone else who is struggling, yet criticize yourself for needing the same consideration. You might tell a friend to rest when they're exhausted, while insisting that you should be able to do more. You may reassure someone that making mistakes is part of learning, then replay your own mistakes long after the moment has passed. Self-compassion invites us to change this relationship. It doesn't mean avoiding responsibility, making excuses, or abandoning our goals. It means approaching our experiences with kindness, perspective, and recognition of our shared humanity. Research supports the potential benefits of this practice. A 2023 meta-analysis examining 56 randomized controlled trials found that self-compassion-focused interventions produced small to moderate improvements in symptoms of stress, anxiety, and depression immediately following the interventions. Although the researchers noted limitations in study quality, the findings suggest that self-compassion can be a useful resource for emotional well-being. From a nervous system perspective, self-criticism can add another layer of perceived threat to an already stressful experience. Practicing a gentler internal response may help create the conditions for greater awareness and more flexible choices. Self-compassion is especially important when we begin changing familiar patterns. When we stop overcommitting, prioritize rest, or make a different choice than we would have in the past, discomfort doesn't necessarily mean we've done something wrong. Sometimes it means we're learning a new way of responding. Try this. The next time you feel guilty, overwhelmed, or disappointed, place a hand over your heart or take a comfortable breath. Ask yourself, "If someone I cared about were experiencing this, what would I want them to know?" Then offer yourself the same understanding. You don't have to believe every compassionate thought immediately. The practice begins with being willing to consider another perspective. 3. Gratitude: Appreciating life without denying your needs November brings gratitude into focus, particularly as we gather with family and friends to celebrate the holidays. Gratitude can be a meaningful practice. It shifts our attention toward what we value, the relationships that support us, and the moments of beauty or connection we might otherwise overlook. Research suggests these benefits extend beyond simply feeling good in the moment. A 2023 meta-analysis of 25 randomized controlled trials involving 6,745 participants found that expressed gratitude practices produced a statistically significant, though modest, improvement in psychological well-being. But gratitude can become complicated when we use it to dismiss our difficulties. Have you ever told yourself that you shouldn't feel frustrated because you have so much to be thankful for? Perhaps you've felt guilty about wanting something different because other people have greater challenges. Gratitude is not intended to invalidate our experiences. We can appreciate our families and still need time alone. We can feel grateful for meaningful work and recognize that our workload is unsustainable. We can love the people in our lives and acknowledge that certain relationships need healthier boundaries. These experiences can coexist. In fact, practicing gratitude without self-compassion or boundaries can sometimes become another expectation we place on ourselves: the pressure to remain positive regardless of how we actually feel. A more balanced approach allows us to recognize both what nourishes us and what needs attention. Try this. At the end of the day, consider two questions: What happened today that I genuinely appreciate? What did I need today that I can honor more intentionally tomorrow? This practice allows gratitude and self-awareness to grow together. How these 3 practices build Internal Capacity I describe Internal Capacity as our ability to meet life's demands while maintaining enough reserve to recover, adapt, and remain well. When we continually extend ourselves without opportunities for restoration, our available capacity can become depleted. We may experience increased reactivity, reduced patience, difficulty concentrating, or a diminished ability to enjoy activities that once brought pleasure. Healthy boundaries help us manage the demands placed on that capacity. Self-compassion supports a more understanding response to our experiences, especially when we're learning or struggling. Gratitude encourages us to recognize the resources, connections, and experiences that support our well-being. Together, these practices can help us move away from automatic patterns of overgiving and self-neglect toward more intentional choices. Within my Internal Capacity Framework™, I emphasize the development of Calm, Confidence, and Clarity. These qualities are cultivated through practice, not by demanding perfection from ourselves. Calm creates space to recognize what is happening. Confidence develops as we learn to trust ourselves and honor our needs. Clarity helps us make choices that reflect what matters most. Importantly, these are not qualities we must master before living our lives. They develop as we practice living differently. A different kind of gratitude this November As we approach the holidays, I invite you to consider a different way of expressing gratitude. Rather than focusing exclusively on what you can give to others, consider how you might appreciate and care for the person doing the giving. Maybe that means declining an invitation so you have time to rest. Perhaps it means asking for help instead of assuming every responsibility belongs to you. Or maybe it means recognizing how much you've already accomplished without criticizing yourself for everything that remains unfinished. You don't need to earn rest through exhaustion, prove your worth through productivity, or demonstrate love by continually placing yourself last. The relationships and contributions that matter to us deserve our presence, not just our effort. This November, consider extending some of the gratitude and compassion you so freely offer others toward yourself, because caring for yourself is not the opposite of caring for others. It is part of creating a life in which both can thrive. Begin building your Internal Capacity If you're ready to explore how your nervous system influences your responses to stress, relationships, and daily demands, I invite you to take my Nervous System Alignment Assessment. It's an opportunity to reflect on your current capacity and identify where greater awareness, regulation, and support may help you move forward with more Calm, Confidence, and Clarity. Nervous System Alignment Assessment Follow me on Facebook, Instagram, and LinkedIn for more info! Read more from Tracey L. Curtis Tracey L. Curtis, Chiropractic Clinician, Educator, Coach & Advocate Dr. Tracey is a chiropractic clinician, educator, and coach specializing in nervous system regulation, functional wellness, and personal empowerment. Known for her thoughtful and compassionate approach, her work integrates genetics, human behavior, and neuroscience-informed wellness practices to support lasting transformation. She is passionate about helping individuals reconnect with their innate resilience and capacity for growth through greater self-awareness and intentional living. Through her clinical work, coaching, and writing, Dr. Tracey explores the intersection of biology, mindset, and human potential to support meaningful, sustainable change. References: Han, A., & Kim, T. H. (2023). Effects of self-compassion interventions on reducing depressive symptoms, anxiety, and stress: A meta-analysis. Mindfulness, 14, 1553–1581. Kirca, A., Malouff, J. M., & Meynadier, J. (2023). The effect of expressed gratitude interventions on psychological well-being: A meta-analysis of randomised controlled studies. International Journal of Applied Positive Psychology, 8, 63–86. Michaelides, G., et al. (2024). A dual-process model of the effects of boundary segmentation on work–nonwork conflict. Journal of Occupational and Organizational Psychology.

Written by Diana Beaulieu, Womb Healing Teacher Diana Beaulieu is the founder of the InnerWomb Method, an innovative healing modality empowering women to awaken their embodied feminine power through Womb Healing. She trains practitioners globally to bring profound emotional and energetic transformation to women’s lives. A note before we begin: none of what is described here excuses the act of sexual violation. It offers a deeper way to understand the collective river of sexual trauma in which we all swim, and an empowering framework for survivors. Where Part 1 left us In Part 1, I defined the gendered trauma dynamic, two opposite and complementary ways trauma moves between us. The masculine trauma dynamic discharges unresolved trauma outward, pain compressed in the body until it becomes charge, released through force, control, words, or sexuality. The feminine trauma dynamic receives and holds what is discharged, carrying the undigested pain of another as though it were one's own. These are energetic poles, not biological categories. Either dynamic can exist in a person of any gender. I traced how six thousand years of patriarchy shut the masculine down into the lower centres, how sexuality became the vehicle for discharge, and how discharge does not heal but passes the wound on. This part follows the feminine current of the river, and the healing that becomes possible when both poles are understood. The feminine trauma dynamic: Contamination, not only soul loss So what happens within the feminine? The first thing to understand is a huge diminishment of the feminine space within, partly because room is being taken up by what is wounded and foreign. This is a wound of contamination, psychic debris, emotional debris, emotional arrows, jarring, jangling feelings that do not fit within the innate harmony of the one who holds them. Because the womb is an expression of the earth, her energy tied to the energy of the planet herself, this pollution of the womb is like a pollution of the earth. It causes the waters to run muddily. It causes energies to shrivel. It curtails the natural flow of life force. So the feminine has less of herself accessible to herself, not only fractured but stagnant, as a once-clean river clogged with pollution. What arrives is foreign: shame or guilt that is not hers, fear and anger that are not hers, imprints of ownership and control that create an unnatural connection to the one who entered her sacred space. These are added to her own pain, an unequal balance of responsibility that grows, ultimately, into holding the pain of the collective deep within. What the body does with what it cannot hold Holding energies that are foreign and dense creates a kind of inner confusion. What to do with this energy, how to purge it, how to clean the river? Through this energetic lens, we can read what so many women experience: the pain, the inflammation, the infection, as the body tries to find space for energy that does not belong there, not knowing how to clear it. The womb does not have fully functional energetic self-cleaning mechanisms until we bring our consciousness to her. So she does what she can. She contracts and twists her tissue. She grows new structures to accommodate the foreign energy, protecting as much as possible the sacred inner space, and pushing the pain outward, layer by layer. The deeper burden: The sacrificial mother There is a deeper movement still. Just as the deeper shadow of the masculine is unresolved trauma, the deeper shadow of the feminine is the burden of responsibility. She takes on not only her own pain but the burden of holding the masculine as though he were a child, a wounded child who lashes out yet must somehow still be held, still be accommodated. A wounded, invaded womb gestates pain. So the feminine becomes a kind of sacrificial mother to the masculine. She is already the source of earth energy, a deeply maternal act. But now she becomes the wounded mother abused by her own child, because every man has birthed through that space. To violate it is to violate the natural order of life, the very ground of his own being. This is what has fuelled so many generations of endurance and silence. It is true that women and children have been silenced, economically, politically, and physically overpowered. It has not been safe to speak. All of that is real. But underneath it lies something even heavier, carrying the double energetic load, her own trauma and the masculine's as well. When the womb can hold no more By her nature, the womb wishes to alchemise and transmute. But this burden is too much. It causes a collapse of the feminine field, of true sexual flow, and of true creative flow. The womb becomes literally overwhelmed by what it cannot hold any more. For much of humanity's recent, dark past, this wound has been held in silence. How the river runs clean again If any of this feels familiar, in your body, your history, your lineage, here is the empowerment this understanding offers every survivor: this was never only about you. You have been swimming in a river, and rivers can be cleaned. The womb begins to cleanse the moment we bring our consciousness to her, when we stop asking what is wrong with us and start tending what was never ours to carry. The masculine heals by turning toward his own pain, feeling it rather than discharging it, and tending the multigenerational wounds of being humiliated, disempowered, and enslaved, reclaiming his connection to the pure solar force. The sun becomes worthy again to shine upon the earth. The feminine heals by setting down the borrowed burden and calling her own pieces home, as I described in soul retrieval, until she has more of herself available to herself. She may even speak the simplest and most radical of permissions: I no longer agree to hold the wounded energy of others inside me. In saying it, she dissolves the old agreements, including the agreement to stay silent. Neither heals alone. As each returns to wholeness, the field between them heals too, and the water our children inherit runs clearer. We are older than all of it. Humanity is older than its trauma. The sun does not stop shining because something has blocked its light, and the earth does not stop being fertile because something foreign was buried in her soil. The exchange between them is still the original design, still here, in your belly, in your bones, in the warmth you feel when you stand in the sun. This is the deeper healing of sexual trauma, not only mending what was broken in us but cleaning the river between us, so that the next generation gestates in love and power, not in the taint of pain we never chose to feel. Follow me on Facebook, Instagram, and visit my website for more info! Read more from Diana Beaulieu Diana Beaulieu, Womb Healing Teacher Diana Beaulieu studied Biology and Human Sciences at Oxford University and brings over 20 years of experience in anthropology, writing, shamanism, and energy medicine. As the founder of the InnerWomb Method, she has trained practitioners in over 40 countries, including doctors, coaches, and therapists. Her pioneering work blends somatic healing, shamanic practice, and quantum transformation to help women reclaim their feminine power. Diana is recognized as a leading global authority in the field of Womb Healing.

Years of professional achievement can be difficult to communicate in a market where employers do not recognise your former company, qualifications, or job title. Drawing on an HR background and firsthand experience of rebuilding a career in a new country, Gaelle K.O coaches international professionals on making their experience understood and valued. In this interview, Gaelle explores why capable candidates get overlooked, how to translate overseas accomplishments for local employers, and what to consider before accepting a role below your previous level. Gaelle K.O, Certified Life & Career Coach What does a successful landing look like for an internationally experienced professional entering a new job market? For me, a successful landing means more than finding a job. It has three parts: recognition, contribution, and compensation. Recognition means an employer understands the value of your international experience. Contribution means your expertise is valued in the role and you have opportunities to use it meaningfully. Compensation means receiving a package that reflects your worth – not just base salary, but benefits, time off, a pension plan, and other forms of support. Together, these elements show that you have not simply found work you have established yourself in the new market. How do you help clients separate a temporary loss of confidence from the actual value of their experience? The first thing I do as a coach is put myself in their shoes. Having gone through a similar experience as an international professional entering a new job market, I can relate to many of their feelings and doubts. I then help them separate what they are feeling in the moment from the evidence of what they have accomplished. We look back at their professional journey – the results they achieved, the challenges they overcame, the strengths they developed, and the feedback they received. This reminds them that a temporary loss of confidence does not erase the value of their experience; it simply reflects the difficulty of adapting to a new environment. From there, we can identify how that experience translates into value in the new market and rebuild their confidence on a foundation of evidence rather than emotion. What has your HR background taught you about why strong international candidates are sometimes overlooked? In my experience, international candidates are often overlooked because hiring decisions are influenced by familiarity. Recruiters and hiring managers may not recognize an overseas university, understand the reputation of a former employer, or know how responsibilities and qualifications translate into the local market. When those signals are unfamiliar, we may find it harder to assess the candidate’s experience and default to applicants whose backgrounds they understand more easily. As a result, international professionals may not receive full credit for the expertise and achievements they bring. Although global hiring practices are slowly improving, employers still need more consistent ways to evaluate transferable skills, verify international credentials, and recognize experience gained in different markets. Where do employers most often misunderstand or undervalue international experience? I believe employers often misunderstand international experience when they focus on where someone worked rather than what they accomplished. They may be unfamiliar with an overseas employer, job title, or qualification, making it harder to recognize the scope of a candidate’s responsibilities and achievements. They can also undervalue the adaptability, cross-cultural communication, and problem-solving skills developed through working in different markets. From my perspective, the key is to look beyond unfamiliar labels and ask: What challenges did this person solve? What results did they deliver? How could that experience contribute here? That shifts the conversation from whether their background looks familiar to whether their expertise is relevant. How can someone translate overseas achievements into language local employers understand without diminishing their experience? Translating overseas achievements starts with understanding how the local job market evaluates experience. International professionals should research the hiring process, workplace culture, networking practices, and the qualifications employers prioritize in their field. They can then describe their achievements in familiar terms by focusing on measurable results, the scope of their responsibilities, the challenges they solved, and the skills that transfer across markets. For example, if local employers place greater emphasis on practical experience than on education, a candidate can lead with relevant accomplishments and use their degree as supporting evidence. This is not about minimizing their background; it is about presenting the same value in language that makes its relevance – clear to local employers. Where should a professional begin when they feel pressured to accept work far below their previous level? In my coaching practice, I have worked with clients who have been in the job market for a long time and feel they have no choice but to accept an offer that does not reflect their worth. I encourage them to begin by identifying what matters most to them and evaluating the opportunity through three lenses: recognition, value, and compensation. Does the role recognize the level of experience they bring? Will their expertise be valued and used meaningfully? Is the overall compensation fair for the responsibilities and their circumstances? Sometimes accepting a lower-level role may be a necessary or strategic short-term decision. If so, the professional should be clear about what the role offers – such as local experience, financial stability, or access to a new network – and set a timeline and plan for moving toward work that better matches their experience. The goal is to make a conscious decision based on priorities, not one driven only by discouragement or pressure. What would you want an experienced professional who feels invisible in a new job market to remember about the value they already bring? I would remind them that being unfamiliar to a new job market is not the same as having no value. Moving to a new country and rebuilding a career can be daunting, especially when your experience is not immediately recognized. But the results you have delivered, the challenges you have overcome, and the expertise you have developed do not disappear when you cross a border. You are learning how to make that value visible in a different context – not starting from zero. Begin by reconnecting with the evidence of what you have accomplished, then practice explaining how that experience can help a local employer. Your confidence may take time to recover, but your worth is not defined by how quickly you find a job or by one employer’s response. Visit my website for more info! Read more from Gaelle K.O

Written by Steve O’Brien, CEO & Director of SEO at Woya Digital Steve O’Brien is CEO and director of SEO at Woya Digital and founder of Fleet Street News. With 20 years of experience in search engine optimisation (SEO) and digital marketing, he helps businesses build authority, trust and visibility across Google, AI search platforms and the wider digital ecosystem. I have always enjoyed competition. Give me something to aim for, someone to measure myself against and an opportunity to improve, and I am interested. That instinct has shaped my working life. It also took me into motorsport, where I discovered that wanting to win is something almost everyone brings with them. What separates people is how they prepare, how they work with others and the decisions they make when things stop going to plan. My racing started in my twenties with the RAC Endurance Championship, a European karting championship for teams with races lasting up to 24 hours. Later, I moved into car racing around the United Kingdom (UK), competing in the Alfa Romeo Championship and Britcar Trophy. I raced Alfa Romeo 147s and 156s, followed by a Clio Cup car in Britcar, at circuits including Silverstone, Brands Hatch and Donington Park. These were different experiences. Endurance karting demanded a shared effort over many hours. Car racing brought its own technical, physical and mental challenges. Both gave me friendships, memorable weekends and an intense escape from the demands of work. My involvement extended beyond driving. Woya supported the Alfa Romeo Championship and later worked as its official marketing team. Our motorsport work also included a marketing partnership with TCR UK, a touring car racing championship, plus sponsorship of and exposure to the British Touring Car Championship (BTCC) race team Team Hard, with both Jake Hill and Bobby Thompson as drivers. Those racing and sponsorship experiences fuelled the fire but taught me lessons that have stayed with me as a business owner. Everyone wants to win, but preparation makes the difference At a race meeting, you are surrounded by people who want to perform well. They have committed time, money and energy to being there. Your desire to succeed gives you very little advantage on its own. You still need to arrive prepared. That becomes particularly clear when a team is taking on an endurance race. With races lasting up to 24 hours, there is much more to consider than how quickly one person can drive. The team needs to organise itself, look after its equipment and sustain its effort. Business ambitions require the same attention to what will make them achievable. Growth targets are easy to write down. Building the capacity to deliver them takes more thought. Do you have the right people? Does everyone understand the work? Can the business maintain its standards as demand increases? I have worked in search engine optimisation (SEO) since 2006, and I have seen businesses invest heavily in attracting customers while leaving problems in the customer journey unresolved. More visibility has limited value if people cannot easily enquire, or if the service struggles once they do. The preparation can feel less exciting than chasing the next opportunity. It is also what gives you a realistic chance of making that opportunity count. Your performance is part of a team effort Team endurance karting gave me an early appreciation of shared responsibility. In a long race, your contribution sits alongside everyone else’s. Other people take over the driving. Decisions and mistakes can affect teammates who have put just as much into the event as you have. It gives you a practical reason to think beyond your own performance. Car racing reinforces that dependence in a different way. The driver is visible, but preparation, mechanical expertise, organisation and support all contribute to what happens on the circuit. Running an agency has made that lesson increasingly relevant. A prospective client may first encounter Woya Digital through me, an article I have written, a podcast appearance or a conversation we have had. Their ongoing experience then depends on the wider team, from research and technical work to content, account management and reporting. My responsibility includes giving those people the clarity and support to do their jobs well. Personal ambition only takes the company so far. The business needs a shared understanding of what good delivery looks like. That is one reason we developed The Woya Way, our proprietary SEO 2.0 methodology behind every Woya Digital package. It connects the different parts of our work and provides a common framework for delivery, training and quality assurance. The team needs to understand how its individual contributions support the client’s overall objective. You improve faster when you can admit what needs work Competition can be uncomfortable because it exposes the gap between how well you hoped to perform and what actually happened. There are always external factors. Equipment, conditions and other competitors can all influence a race. Sometimes they determine the outcome. Even so, you need to be willing to examine your own contribution. If every disappointing result becomes someone else’s fault, you leave yourself very little room to improve. I think this is particularly relevant to founders. We put so much of ourselves into our businesses that questioning a process or decision can feel personal. Experience can make that harder. When something has worked for years, it is tempting to assume it should keep working. Rebuilding parts of Woya has meant looking closely at how we describe, sell and deliver our services. Some knowledge needed to be documented more clearly. Some decisions needed to be standardised. Other areas needed room for specialist judgement. That process requires honesty about where the business can improve, even when you are proud of what you have already built. Consistency matters more than one impressive moment There is something especially revealing about a competition that continues for hours. A strong individual performance is valuable, but the team still needs to sustain its effort. Concentration, reliability and sensible decisions keep mattering long after the initial excitement has worn off. Clients experience a business in much the same way. A good pitch creates an expectation. The months that follow show whether you can meet it. Clients notice whether communication stays clear, whether agreed work happens and whether the quality remains dependable. That thinking has influenced how we have productised Woya. Defining packages requires us to be specific about scope, deliverables and support. The Woya Way sets out how the work is approached, while the package defines what the client buys. It also makes us think carefully about capacity. A service needs to be deliverable consistently by the team responsible for it. That means being clear about boundaries as well as possibilities. The aim is to give clients a more understandable service and the team a dependable structure within which to apply its expertise. Competitors are useful reference points Being competitive naturally makes you interested in what other people are doing. That can help you learn, spot weaknesses and raise your standards. It can also become a distraction. In business, a competitor launches a service, appears in a publication or starts talking about a new technology, and there is an immediate temptation to follow. Before reacting, you need to consider whether it makes sense for your own customers and commercial objectives. Their budget may be different. Their business model may be different. You may be seeing a small part of a strategy whose results are still unknown. This is particularly relevant in SEO and artificial intelligence (AI) search, where there is a constant supply of new tactics and confident predictions. Staying informed is part of the job. Choosing which developments deserve action requires judgement. I want to understand the competition, but I also need to know why we are making our own decisions. Otherwise, someone else ends up setting the direction of the business. Stepping away can be a considered decision My car racing ended after a substantial rollover in the Clio at Donington Park in 2022, just before Coppice corner. After recovering, I decided to stop competing and focus on work and spectating. I still miss it and I am a terrible spectator. That was a personal decision following a serious incident. It also made me reflect on how difficult changing direction can be when an activity has become part of your identity. There is always another event you could enter. There is always the time, money and effort you have already invested. Business owners face their own versions of that attachment. A service, project or way of working can become difficult to reconsider because of everything that has gone into it. Persistence is valuable, but it needs to remain open to judgement. Sometimes you should continue and work through the difficulty. Sometimes the better decision is to change your approach or put your energy elsewhere. Being competitive does not remove the need to make that choice carefully. What I brought back to business Motorsport gave me an outlet for my competitive instinct, but it also placed demands on it. I had to prepare, contribute to a team and accept that enthusiasm alone would never be enough. Those lessons remain useful as I develop Woya Digital and the digital public relations (PR) platform, Fleet Street News. Clearer packages, a documented methodology and shared standards are practical ways of helping a team perform consistently. I still enjoy having ambitious goals. I also have a greater appreciation of the work required to make them achievable, and of the people whose contributions make progress possible. Some of my strongest memories of racing are about the experience itself: the concentration, the friendships and the pleasure of doing something challenging. The business lesson I keep returning to is how much depends on what you do before the moment when everyone is watching. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Steve O'Brien Steve O’Brien, CEO & Director of SEO at Woya Digital Steve O’Brien is CEO and director of SEO at Woya Digital and founder of Fleet Street News. With 20 years of experience in search engine optimisation (SEO) and digital marketing, he has worked through major shifts in search, from early algorithm updates and local SEO to digital PR and AI-driven discovery. Steve helps businesses build online authority, improve visibility and strengthen trust across Google, AI platforms, media coverage and the wider digital ecosystem. His writing explores SEO, AI optimisation, digital PR, reputation signals and how businesses can adapt as the way people search, compare and choose brands continues to change. His mission is to help businesses become more visible, more trusted and better positioned for growth in the AI era.

Written by Rosalba De La Rosa-Ruiz, Spiritual Wellness Practitioner As a reiki practitioner, channeler, yoga teacher, and sound healer, Rosie weaves together energy work, movement, and sacred sound to create deeply transformative healing experiences. Through the circles she hosts, she guides others on their healing journeys, holding intentional space for alignment, release, and reconnection to their inner wisdom. Are we meant to heal everything? Can we just sit with an experience, acknowledge it, recognize it, and let it be? As humans, we are programmed to solve problems. We look for answers, explanations, and ways to make things better. But what if not everything needs to be fixed? What if some experiences are simply meant to be acknowledged, understood, and accepted? Sometimes, an experience teaches us something about ourselves. We can ask what we learned, how it made us feel, and what we want to carry forward. Perhaps the lesson matters more than the experience itself. Healing isn't always about fixing, releasing, or forgetting something. Sometimes, it's about allowing ourselves to process what happened and reaching a place where we can accept it without allowing it to define us. Our experiences become part of our story, but they don't have to determine who we become. Grief, a breakup or divorce, an unfortunate experience, or a physical accident can all affect us in different ways. Some experiences leave emotional wounds, others affect us mentally or physically, and some impact us in ways we don't fully understand until much later. We all heal differently. There is no right or wrong way to heal, and there is no universal timeline. It's important to give ourselves grace rather than put pressure on ourselves to reach a particular destination. Every circumstance is unique, and each presents its own opportunities for growth and learning. But what happens when we believe we've healed from something, only to discover that it still affects us? Sometimes, unresolved experiences surface in our everyday lives, particularly in our relationships and interactions with others. A comment, a disagreement, or a difference of opinion can trigger an emotional response that feels bigger than the moment itself. I feel like this is where our ego can come into play. We become defensive. We feel the need to explain ourselves, prove our point, or make someone else understand our perspective. Instead of pausing to reflect, we react. We focus on what the other person said or did rather than asking ourselves why it affected us so deeply. Of course, not every strong reaction comes from an unhealed wound. Sometimes, our feelings are a natural response to what's happening in the present. But learning to recognize the difference can be an important part of understanding ourselves. What if, instead of immediately reacting, we gave ourselves a moment to pause? What if we asked ourselves, “Why did that bother me? What am I feeling right now? Does this situation remind me of something I've experienced before?” These questions aren't about blaming ourselves for our feelings. They're about becoming curious about them. When we bring awareness to our discomfort, we create an opportunity to understand ourselves better. We may discover that our reaction has less to do with the person standing in front of us and more to do with something we've carried from the past. That awareness gives us a choice. We can continue responding the way we always have, or we can begin learning a different way. With healing comes growth. But growth doesn't mean we'll never be triggered again, nor does it mean we'll always respond perfectly. Sometimes, a familiar situation comes back around, and we find ourselves facing emotions we thought we'd already worked through. It's easy to interpret this as a setback, question our progress, or wonder whether we've truly healed at all. But perhaps there's another way to look at it. Sometimes, we encounter a situation that reminds us of who we used to be, only to realize that we no longer respond in the same way. We recognize the feeling, understand where it comes from, and choose to approach it differently. Other times, we may find ourselves reacting just as we always have. That doesn't mean we've failed. It may simply be an opportunity to recognize an area that still needs our attention. Healing isn't about becoming someone who never feels hurt, anger, sadness, or discomfort. It's about learning to sit with those feelings, understand them, and decide how we want to move forward. Sometimes, an experience we thought we'd healed from comes back around to show us how far we've come. Other times, it reminds us that there's still more to learn. Either way, we have an opportunity to grow. Perhaps healing isn't about reaching a point where the past no longer exists within us. Perhaps it's about reaching a place where we can acknowledge it without allowing it to dictate our present or determine our future. You cannot change what happened, but you can change your relationship with it. Sometimes that's where healing truly begins. Follow me on Instagram for more info! Read more from Rosalba De La Rosa-Ruiz Rosalba De La Rosa-Ruiz, Spiritual Wellness Practitioner Rosalba “Rosie” De La Rosa-Ruiz is a reiki practitioner, channeler, yoga teacher, and sound healer devoted to guiding others through transformative healing experiences. Blending energy work, intuitive guidance, movement, and sacred sound, she creates heart-centered spaces that support deep release and reconnection. Through her circles, classes, and one-on-one sessions, Rosie empowers others to align with their inner wisdom and step into greater balance and authenticity. Her writing carries the same intention, offering insight, inspiration, and practical tools for the healing journey. Connect with Rosie to explore more of her work and upcoming offerings.

Written by Rasha Oudeh, Entrepreneur & International Expansion Expert Rasha Oudeh is a serial entrepreneur working across Switzerland and Germany, a board director, and an international expansion expert with over 25 years of experience across Europe, the Middle East, and Africa. She is the CEO of Global Match AG and Chairwoman of CEDEM AG. She holds an Executive MBA from Frankfurt School and the IMD Board Director Diploma. “You changed my life.” For me, few words carry more meaning. After years of mentoring entrepreneurs, I have learned that intelligent, capable founders often need someone to help them connect the dots. Through personal stories and eight practical steps, I share how mentors can turn experience into useful guidance, make support more accessible, and help others move forward independently. The moment I understood what remains In 2020, I spent nearly twelve days in a critical care unit in Frankfurt with coronavirus disease 2019 (COVID-19). One night, as my breathing became difficult, I experienced what felt like a long corridor filled with faces. Among them were people who had worked with people I had taught and me. In that moment, I felt less afraid. Something of my life would remain in theirs. I describe this experience in the introduction to my book, Leadership Without Sugarcoating: The Decision, the Price, and What Remains. It helps explain why mentoring has become such an important purpose in my life. When someone tells me, “You changed my life,” I know they did the work. They made the decisions and carried the responsibility. Knowing that my guidance helped them find their direction is an achievement I carry with me. I remember not knowing whom to ask I grew up with very modest means in Ashrafiyeh, in an informally built part of Amman. I had dreams but little access to people who could explain entrepreneurship, money, or how to build a different future. How did people start companies? How did they negotiate? How could someone with limited resources move forward without losing everything? Many answers came through experience, including expensive mistakes. Today, I want those lessons to become useful to someone else. A founder should have the opportunity to ask difficult questions before committing savings, signing a partnership agreement, or spending months developing an untested idea. Entrepreneurs need someone to connect the dots The entrepreneurs I meet are often smart, resourceful, and knowledgeable about their ideas. They have observations and instincts. Sometimes, they struggle to see how everything fits together. A founder may understand her product but overlook its delivery costs. She may recognise an opportunity without knowing how to test demand. She may sense that a partnership is wrong but struggle to explain why. My role is to put those pieces in front of her and help her examine the connections. I listen, ask questions, challenge assumptions, and explain possible consequences. I want her to use her instincts with better information and stronger judgment. Sometimes, one conversation opens someone’s eyes to a connection they had not seen before. Agnes: From tote bags in Jordan to investing in African founders My first mentee was Agnes Aistleitner, an Austrian entrepreneur I met in Jordan. She was building Teenah, a small social enterprise helping women earn an income by sewing tote bags. Agnes cofounded Teenah with Raneem Meqbel in Irbid, northern Jordan, creating work opportunities for Syrian refugee and Jordanian women. A practical product became a means of supporting more sustainable livelihoods. Today, Agnes Aistleitner Kisuule is cofounder and managing partner of First Circle Capital, a venture capital firm investing in financial technology (fintech) founders across Africa. Seeing her journey from entrepreneurship in Jordan to supporting other founders as an investor is deeply rewarding. Her achievements belong to her. I am grateful to have contributed along the way. She later wrote to me: “Rasha has been an incredibly important mentor and a dear friend to me throughout my career. She has a unique ability to simplify complexity and bring you back to what really matters: focus and execution.” Focus and execution are exactly what I hope a founder takes from our conversations. Duha: The mentee who became my teacher Duha Saleh, a Jordanian physicist, researcher, and digital educator, introduced me to another world through Physics Fun. She helped me understand the gaps she saw in Arabic educational content online and her determination to make physics more accessible. She also authored الفيزياء بين البساطة والدهاء, Physics Between Simplicity and Ingenuity. Today, I am supporting her next venture: an online shop offering educational games and learning tools related to physics. We examine how to translate her knowledge into a clear offer, identify customers, communicate the products’ value, and prepare the business for launch. I bring commercial experience. She brings scientific knowledge and an understanding of her audience. I continue to learn from her. Mentors need that curiosity. Experience does not mean we have finished learning. Zein and Soleen: Opening another world through football Zein Twal and Soleen Zoibi came to me with an idea for a women’s football academy in Jordan. We worked through the business questions together, and I shared the experience I could contribute. Their journey introduced me to women pursuing football seriously and creating opportunities for others through sport. Their work through Finaa connects football with confidence, leadership, and community. It also expanded my understanding of a field I previously knew little about. They understood their sport and its participants. I helped them examine the business around it. Effective mentoring begins with respecting the founder’s expertise while strengthening the areas they have not yet developed. 8 practical steps for mentors Whether mentoring is free or paid, the conversation should produce something the entrepreneur can use. These are the steps I recommend. 1. Prepare before the meeting Ask for a short description of the business, its stage, the target customer, available resources, and the three main challenges. If the business is operating, request basic figures: sales, prices, costs, and cash needs. A simple summary is enough to begin. Preparation gives you more time to examine decisions during the session. 2. Agree on a specific achievement Ask: “What should be clearer or completed by the end of our conversation?” The answer could be a pricing decision, a defined customer, a plan for testing a product, or questions for a potential partner. Set a realistic outcome. In one, two, or three focused hours, you can often clarify a concept and identify priorities. Implementation takes continued work. 3. Examine the connections across the business Look beyond the question the founder brings. A marketing problem may begin with an unclear offer. A sales problem may involve pricing or distribution. A funding request may reveal gaps in financial planning. My background in information technology (IT) and programming, alongside experience in branding, sales, trading, and exports, helps me connect these areas. As I discuss in International Expansion Is Not a Sales Strategy, opportunities require preparation and execution. Founders need to understand what their plans will demand across the whole business. 4. Leave the founder with three actions End with a short written plan. Give each action an owner, a deadline, and a clear result. For example: Interview five potential customers and record their objections. Calculate the full cost of delivering one product or service. Test one offer before committing to a larger launch. At the next meeting, review what happened and what the founder learned. Adjust the plan when the evidence changes. 5. Make pricing flexible and expectations clear Paid mentoring and coaching can overlap through questioning, reflection, accountability, and action planning. Explain what your service includes and where its limits lie. Where appropriate, consider a shorter session, reduced scope, instalments, or a limited number of places at a reduced fee. Agree on the fee, preparation, follow-up, and additional work before starting. Flexibility should help someone access useful support while keeping the arrangement sustainable. My mentoring through Amali Switzerland is entirely free. I also offer paid mentoring by the hour or by project to entrepreneurs who can afford it, and put earnings from that work back into Amali. 6. Bring in expertise you cannot provide You do not need to answer every question yourself. When a founder needs an accountant, lawyer, developer, or another specialist, help define the task before making an introduction. Specify the expected deliverable, who will engage the expert, and whether there is a cost. Share background information only with the founder’s permission. For example: “We need an accountant to review these costs and help establish a monthly cash flow forecast.” You can help the founder prepare questions and understand the specialist’s proposal. Be transparent about any referral benefit you receive. 7. Measure progress through evidence Ask what changed after the session. Has the founder tested demand, corrected a price, understood cash needs, or made a more informed partnership decision? Revenue is one measure. Avoiding an unnecessary expense or identifying a weak assumption can also be meaningful progress. Ask the founder to explain what they now understand and what they can do independently. 8. Protect trust and expect commitment Keep business information confidential. Ask permission before sharing someone’s story or making introductions. Explain difficult feedback clearly and respectfully. Leave room for the founder to question your advice. Expect preparation and follow-through. If actions repeatedly remain unfinished, discuss the obstacle and reset expectations. Continuing to schedule meetings will have limited value until you understand what is preventing progress. Generosity needs commitment on both sides I have offered considerable time freely. Some people used it thoughtfully and remained deeply appreciative. Others accepted support without preparation, action, or even a word of thanks. Those experiences taught me to establish clearer expectations. I want to give generously, and I want the person receiving support to take their ambition seriously. Commitment makes the time useful for both of us. Through Amali, I want more women to access practical business knowledge and experienced guidance, particularly those who would otherwise struggle to reach it. I see this need in parts of the Middle East and Africa. I also work with European entrepreneurs who need help connecting different aspects of their businesses. Technology, competition, and changing customer expectations create new questions everywhere. What I want to leave behind In Why I Wrote Leadership Without Sugarcoating, I reflect on the decisions behind achievements, including mistakes and their consequences. Mentoring gives those lessons another purpose: helping someone think through the decision in front of them. When I say I want to “die empty,” I mean that I want to share what I have learned while I can still make it useful. I hope more experienced businesspeople will do the same. Begin with one founder. Listen carefully. Agree on a useful outcome. Help them take an informed step, then review what happened. One day, they may tell you, “You changed my life.” You will know how much work they did themselves. You will also know that something you learned became valuable in someone else’s hands. For me, that is an achievement worth working towards. To explore mentoring or contribute your experience, visit Amali Switzerland or contact me. Follow me on Instagram, LinkedIn, and visit my website for more info! Read more from Rasha Oudeh Rasha Oudeh, Entrepreneur & International Expansion Expert Rasha Oudeh is a serial entrepreneur and international expansion expert who has built, grown, and successfully exited businesses. As CEO of Global Match AG, she supports companies with market entry, cross-border execution, strategic partnerships, and introductions to investment opportunities between Europe, the Middle East, and Africa. She is also Chairwoman of CEDEM AG, where she pursues her passion for women’s health and preventive healthcare. Beyond business, she leads Amali Switzerland, a nonprofit entrepreneurship initiative. She is the author of the forthcoming book Leadership Without Sugarcoating and holds an Executive MBA from Frankfurt School and the IMD Board Director Diploma.

Written by Stefania Leone, Jyotishi, Vedic Astrologer & Advisor Stefania Leone is a jyotishi and Vedic astrologer with 40+ years of experience, blending deep spiritual insight with practical business acumen. She interprets birth charts as sacred maps of karma and dharma, guiding leaders and visionaries to align with purpose, clarity, and conscious growth. Jupiter’s move into Leo alongside Ketu brings power, confidence and transformation into the spotlight of this Vedic astrology interpretation. Stefania Leone explores the symbolism of this planetary combination and invites readers to reflect on how they respond to change and express their personal power. Understanding Jupiter A well-placed Jupiter offers the best of the best. A good Jupiter transit can unblock locked situations in all areas of life. There is no flow when we are at an impasse. The systems in our body temple are based on flow and circulation. This is why it is important to know the non-negotiable choices for your life of integrity. If you find yourself at an impasse in a “situationship”, new word, lol, your guidance comes from your already agreed-upon values. Jupiter can remove obstacles. Jupiter in Cancer is delightful but full of emotion. Cancer is a yin sign, so the frequency is yin, or internal and introverted. Never forget that Cancer is the sign of the mother, the divine mother. This year, my first grandson was born on the exact day that Jupiter was transiting my Sun! Now that is a Jupiter blessing! So Jupiter can bring abundance, flow and happiness. Jupiter in Leo Cancer and Leo are entering a little dance until June of next year. Jupiter will go in and out of Cancer and Leo. On October 31, Jupiter will move into Leo, but only until January 25, 2027, when retrograde Jupiter moves back into Cancer. As astrologers, we are remiss if we don’t explain this to others. Suddenly, Jupiter will be with Ketu. If this planetary combination happened in another sign, it might not be as noteworthy. Ketu acts like Mars, so it is essentially an activation involving Mars and Jupiter in Leo. Leo is the king. This is a battle point for power. So much will remain in the shadows because of Ketu. Power in the shadows. Ketu and Jupiter in exact conjunction in Leo The current eclipse patterns are Ketu in Leo and Rahu in Aquarius. This is an 18-month cycle that will come to a close on November 28, 2026. Between October 31 and November 28, we are in a danger zone. The element is fire. Leo is fire. If we have consciousness and the ability to concentrate or meditate, we can influence the field. We live in our own projection of belief, our thoughts can change the collective outcome at any moment in time. "Jupiter is the benevolent leader. Ketu is loss. Mars is violence." Radical change is afoot as we move into the Aquarian Age. There is so much focus on power and ego. Unpredictable acts of war would be a good way of describing this transit. What about the positive aspect of this transit? The positive side, or alternative timeline, on a personal level, can be an epiphany around your own personal power. Look at how members of the cat kingdom walk around with so much confidence, charisma and charm. There is a welcome feeling of empowerment and the humility needed in challenging times. Which house does Leo occupy in your chart? This is the area that will be impacted for you personally. It is so helpful to know this in advance. November 2 is the cosmic acupuncture point. The change of eclipses is coming On November 28, 2026, the eclipses will move to Ketu in Cancer and Rahu in Leo. My next article will address this subject! Astrology, or jyotisha, as it is properly known in the Indian tradition, is a language based on astronomy and mathematical calculation. Constructing a chart requires determining the exact locations of the planets in relation to the fixed stars. For this reason, jyotisha uses sidereal calculations based on the stars. Western astrology, by contrast, generally uses a tropical zodiac based on the relationship between the Earth and the seasons. The two systems therefore produce different planetary positions. These differences can lead to conflicting reports about the location and meaning of celestial events. For someone who has spent a lifetime studying this ancient language, it can be difficult to watch inaccurate or sensationalized information circulate, particularly when celestial events are presented through narratives designed to grab attention. I received my diploma in Western astrology in 1987. Nearly a decade later, after further study, I changed my approach and began working with Vedic astrology. This experience taught me the importance of understanding the distinction between the tropical and sidereal systems. Jyotisha emerged from the Vedic tradition of India and is far older than the modern calendar. The choice of zodiac system matters because an astrological chart depends on precise planetary positions. In an exact system, a planet cannot occupy two different locations at the same time. Planetary lineup for August 12, 2026 According to the sidereal calculations used in this interpretation, the planetary positions are: Moon: 25°48′ Cancer Sun: 25°48′ Cancer Jupiter: 15°19′ Cancer Mercury: 10°52′ Cancer The Sun and Moon are together, creating a solar eclipse at the new moon in Cancer. What could it mean globally? Eclipses are among the most significant celestial events in astrology. They are often viewed as symbolic portals, brief periods when hidden matters may come to light. They can also intensify situations, making it more difficult to distinguish clearly between perception and reality. This eclipse is influenced by Ketu, the south node of the Moon. In jyotisha, Ketu is associated with release, loss, surrender and detachment. In this case, Ketu is connected with Magha, a nakshatra associated with authority, ancestry and power. Symbolically, this combination may point to shifts in power or challenges to established authority. When powerful individuals or nations feel that their influence is weakening, the resulting fear can produce reactive or irrational behavior. The eclipse occurs near 26 degrees of Cancer, within the area associated with Ashlesha, a nakshatra traditionally linked with intensity, emotional complexity and the exposure of concealed motives. Because Jupiter and Mercury are also involved, this period may bring heightened debate, misinformation or escalation surrounding existing unrest in different parts of the world. At the same time, Jupiter and Mercury are placed in Pushya, a nakshatra associated with nourishment, protection and support. This suggests that those working toward peace may have an opportunity to influence events, although the path to resolution may be difficult. Because Cancer is a water sign, themes related to water may also become prominent, whether through emotional symbolism, environmental concerns or literal events involving water. From this perspective, the eclipse may also be relevant to the United States. These interpretations should be approached thoughtfully rather than as fixed predictions. Astrology can offer a symbolic lens through which to consider collective patterns, but it cannot determine precisely what will happen. What could it mean personally? One of the most useful ways to work with an eclipse is to become familiar with your Vedic birth chart. Understanding your chart can help you reflect on how changing planetary patterns may relate to your emotional life, relationships and the decisions you make. Cancer focuses attention on emotional stability, home, family and the environments in which we seek security. This eclipse may therefore encourage people to examine how they process feelings and how they respond when they feel vulnerable or threatened. The most important guidance is simple: do not act from fear. When the body is dysregulated, managing strong emotions becomes much more difficult. Not everyone will experience this eclipse in the same way. Those with relatively little water influence in their charts may not feel especially emotional, while those with a strong water emphasis may need additional time to process their responses. Emotional digestion takes time. Strong feelings can affect the body, including the stomach and the solar plexus, the area traditionally associated with personal power and confidence. Grounding practices, rest, mindful breathing and honest personal reflection may help during an emotionally intense period. There is also a constructive side to this eclipse. It may mark the beginning of new ways of expressing feelings, strengthening family bonds or creating new forms of emotional belonging. With passion running high, intimate relationships may also deepen when approached with mutual respect, consent and care. Pay attention to what is revealed. Hidden information, unresolved emotions or unspoken family dynamics may surface. Rather than reacting immediately, consider using this period to build a stronger relationship with integrity, personal awareness and personal responsibility. Staying grounded We are all connected through visible and invisible networks of communication, culture and shared emotion. During times of global upheaval, it is easy to absorb the fear and distress of others. If you are fortunate enough to be safe and supported, use that stability constructively. Take time to care for yourself, extend compassion to others and contribute positive energy to your community. In this way, the eclipse can become not only a period of intensity, but also an opportunity for reflection, healing and renewal. Follow me on Instagram or visit my website for more info! Read more from Stefania Leone Stefania Leone, Jyotishi, Vedic Astrologer & Advisor After a lonely, traumatic spiritual awakening at the age of 7, Stefania began what has amounted to a lifetime of study in the areas of consciousness, metaphysics, and holistic healing. The most profound and useful answers came through Jyotisha, the original and most accurate and true source of astrology. Her mission is to bring jyotisha into the mainstream in the West.

Written by Teresa Summer, RTT Therapist & Yoga Life Coach Teresa is well known for her expertise in connecting the dots of a person's life using the Lifeflow360 method, consisting of psychology, yoga, nutrition & energetics. Through her retreats and private sessions, she helps women reconnect with themselves, release old patterns, and embrace meaningful change. Let's be honest. We're becoming rather obsessed with living longer. We swallow vitamins, count our steps, monitor our sleep, track our heart rates and buy supplements with names we can barely pronounce. Some of us have enough bottles in our cupboards to open a small pharmacy. Yet, despite all this effort, we still wake up exhausted, rush through breakfast, stress about work, say yes when we mean no, and collapse onto the sofa wondering where our energy has gone. But never mind. At least we've taken our magnesium! Don't get me wrong. I'm all for looking after our physical health. Nutrition, exercise, sleep, medical care and appropriate supplementation are essential building blocks of healthy ageing. But here's something I find fascinating. We're investing enormous amounts of time and money into extending our lives. Yet how much attention are we paying to the lives we're actually living? After nearly three decades of exploring yoga, breathwork, consciousness, psychology and holistic wellbeing, I've come to believe that one important part of the longevity conversation deserves far more attention: the relationship between our body, mind and deeper sense of self. Because living longer is one thing. But living well, with energy, clarity, connection and genuine enjoyment? That's an entirely different conversation. Longevity is not just about adding years Modern longevity research increasingly distinguishes between lifespan and healthspan. Lifespan describes how long we live. Healthspan concerns the years we spend in relatively good health, able to enjoy and participate in life. The World Health Organization emphasises maintaining the physical and mental abilities that allow people to experience wellbeing as they grow older. In other words, the goal isn't simply to reach 95. It's to reach 95 and still have enough enthusiasm to enjoy your birthday party! We want to remain mobile, independent, mentally engaged, socially connected and curious about life. Yet we sometimes overlook the emotional and psychological patterns that influence our everyday choices. We can eat nutritious meals while living in constant emotional turmoil. We can exercise regularly while feeling trapped in relationships or responsibilities that drain us. A vitamin can correct a deficiency. It cannot teach us how to establish boundaries, recognise our needs or develop the confidence to change an unfulfilling life. We cannot expect one aspect of healthy living to compensate for everything else we neglect. The invisible beliefs running our lives Nobody arrives in this world believing they're inadequate, unworthy or incapable of achieving their dreams. These beliefs develop through experience. From childhood, we learn what makes us acceptable. We discover whether expressing our feelings is safe, whether saying no creates conflict and whether love seems dependent on pleasing others. Perhaps we become the good girl who never complains. The responsible one who holds everything together. Or the strong woman who never asks for help. Eventually, these adaptations become so familiar that we mistake them for our personality. We say, "That's just how I am." But is it? Or is that simply who we learnt to become in order to feel loved, accepted and safe? Our beliefs influence our choices. Our choices become habits. Those habits shape how we live over decades. We may constantly overextend ourselves, suppress our needs, avoid conflict or remain in situations that no longer make us happy. This doesn't mean negative thoughts directly cause disease. Health is far more complex than that. But prolonged psychological stress can influence sleep, cardiovascular function, digestion, muscular tension and other physiological processes. Here's something worth considering. You can spend years understanding why you became someone who pleases others and still find yourself saying yes when every part of you wants to scream no. Understanding a pattern is not necessarily the same as changing it. When your body starts knocking Our bodies are extraordinary at adapting. But adaptation has its limits. Notice what happens when you're frightened or overwhelmed. Your breathing changes. Your heart rate increases. Your muscles tighten. Your stomach may contract, and your shoulders suddenly seem determined to become earrings. These are normal physiological responses. But when stress becomes persistent, our bodies may struggle to recover adequately. Sleep difficulties, headaches, muscular tension and other symptoms can develop or worsen. Of course, not every physical symptom has an emotional cause. Medical conditions, genetics, injuries and many other factors require appropriate attention. But separating our physical health entirely from our emotional experiences makes little sense either. Sometimes the body is the first place we notice that something in our lives needs attention. The persistent exhaustion. The shallow breathing. The tension we barely notice anymore. Instead of only asking, "What's wrong with my body?" perhaps we could also ask, "What has been happening in my life that I haven't allowed myself to acknowledge?" Not as a replacement for medical care, but as part of a more complete understanding of our well-being. Energy isn't quite as woo-woo as you think Mention the word energy in a conversation about healing and someone will inevitably raise an eyebrow. Here comes the woo woo! But how often have you said, "I have no energy today," or "That conversation completely drained me"? Our bodies depend on biochemical energy to function. Cells produce adenosine triphosphate (ATP), which fuels essential biological processes. The nervous system communicates through electrical and chemical signals, while hormones influence alertness, motivation and mood. Our emotional experiences also influence how energetic we feel. Think about spending an afternoon with someone who inspires you compared with someone who constantly criticises you. The first may leave you feeling uplifted. The second may leave you exhausted. This isn't evidence of mysterious energy transferring between people. It illustrates how social and emotional experiences influence our internal state. In yogic philosophy, prana describes vital life energy. This is a traditional spiritual concept, not a scientifically established measurable substance. Yet ancient yogic wisdom and modern physiology both invite us to pay attention to an important relationship: our internal state influences how we breathe, move, think and experience life. Our physical behaviours can influence our internal state in return. 7 energy centres: A map of our human potential Yogic traditions have long explored the relationship between physical existence, consciousness and subtle energy. One familiar model describes seven principal energy centres, commonly called chakras. These are not scientifically established anatomical structures. However, they offer a fascinating symbolic framework for exploring our emotions, conditioning and human potential. I prefer to see them as seven invitations to examine how we're living. Root centre: Security and trust: Associated with stability, safety and belonging. When past experiences have taught us that life is unpredictable, we may become controlling, excessively cautious or afraid of change. We remain in familiar situations, even when they no longer fulfil us, because the unknown feels frightening. Ask yourself: Am I creating a life I love, or simply protecting myself from everything that might go wrong? Sacral centre: Pleasure and joy: Associated with emotions, creativity, enjoyment and desire. How many of us have postponed happiness until retirement, until the children leave home or until everything is finally under control? Unfortunately, the laundry will never be finished! We may become so occupied with responsibilities that we forget what genuinely brings us pleasure. Ask yourself: When did I last do something simply because it made me feel alive? Solar plexus centre: Confidence and personal power: Associated with our sense of worth, autonomy and the courage to act. Repeated criticism, rejection or controlling experiences can undermine our confidence. We become experts at meeting everyone else's expectations while questioning our own decisions. Ask yourself: Where am I giving away my power because I'm afraid of disappointing someone? Heart centre: Love and connection: Associated with compassion, relationships and emotional openness. Meaningful social relationships are an important part of healthy ageing. Yet some of us become so accustomed to giving that we struggle to receive support ourselves. We confuse sacrificing our own needs with love. Ask yourself: Can I care deeply for others without continually abandoning myself? Throat centre: Authentic expression: Associated with communication, honesty and expressing our needs. How many words have you swallowed to avoid conflict? When expressing ourselves once created rejection or embarrassment, silence may have become our safest strategy. But avoiding difficult conversations can maintain relationship stress and prevent genuine connection. Ask yourself: What am I afraid to say, and why? Third eye centre: Awareness and clarity: Associated with intuition, insight and conscious perception. Our minds constantly interpret the present through previous experiences. We anticipate rejection, assume failure or mistake an old fear for present reality. Sometimes our thoughts are simply very convincing stories. Ask yourself: Is this actually true, or is it something I've believed for so long that I've stopped questioning it? Crown centre: Meaning and connection: Associated with consciousness, spirituality and our sense of purpose. Whether we understand this as connection to a higher consciousness, nature, humanity or our deepest values, it invites us to look beyond everyday obligations. We can appear successful while feeling strangely unfulfilled. Ask yourself: If I were given another 30 healthy years, what would I actually want to do with them? These energy centres are not medical diagnoses or proof of physical blockages. They're a map for personal reflection, helping us explore areas where fear, conditioning or habitual behaviour may be limiting our experiences. Your body was designed to move and flow Now let's return to our extraordinary physical machinery. A large proportion of our bodies consists of water, distributed throughout cells, tissues, blood and other fluids. These fluids perform essential functions. Blood transports oxygen, nutrients and hormones. The lymphatic system helps maintain fluid balance and supports immune function. Synovial fluid lubricates our joints, while cerebrospinal fluid cushions the brain and spinal cord. Movement supports many of these processes. Muscular contractions assist blood returning towards the heart and contribute to lymphatic flow. Breathing creates pressure changes that influence circulation. Walking, stretching, strengthening muscles and practising suitable movement routines help maintain mobility and physical function. Our bodies are designed for movement. Unfortunately, modern life has become exceptionally good at keeping us sitting. We drive to work, sit at a desk, drive home and then reward ourselves by sitting on the sofa. Somewhere in between, our smartwatch congratulates us for standing up! But movement isn't the only kind of flexibility worth developing. We also need emotional and psychological flexibility: the ability to acknowledge feelings, question outdated beliefs, adapt to change and respond rather than automatically react. The two forms of flexibility aren't identical, but they're both important aspects of wellbeing. Why working with the whole being matters for your life Throughout my work, I've met people who understand their emotional patterns exceptionally well. They've read the books, attended workshops, explored their childhood and identified their limiting beliefs. Yet the same reactions keep appearing. Why? Because learned behaviours involve more than conscious understanding. They are reinforced through emotions, expectations, habits and physiological responses. Meaningful change often requires practising new behaviours while developing awareness of our bodily and emotional responses. This is where an integrated approach becomes valuable. The body: Through movement, breathwork, nutrition, rest and physical awareness, we support the foundations of health. The mind: Through reflection, coaching informed by psychology and appropriate therapeutic approaches, we examine beliefs and practise healthier responses. The soul: Through inner enquiry, meaningful relationships, purpose and spirituality, we reconnect with what makes life worth living. Yoga provides one example of a tradition that integrates movement, breathing, meditation and philosophical reflection. Modern research supports the benefits of some yoga practices for stress management, sleep, and physical wellbeing, although this does not validate every traditional energetic explanation. Science and spirituality don't need to compete. They can offer different perspectives while respecting the boundaries of what each can establish. This philosophy is central to my work and the development of LifeFlow360: connecting body, mind and soul to help people move beyond merely understanding their patterns towards making meaningful changes in their lives. Because holistic wellbeing isn't about collecting more techniques. It's about learning to live differently. The real secret to longevity? Don't forget to live So perhaps alongside measuring our steps, monitoring our sleep and taking appropriate supplements, we should begin asking some different questions. Am I enjoying my life? Do my relationships nourish me? Am I expressing my needs? Am I constantly living under pressure? Do I trust myself enough to make changes? Perhaps the most important question: If I continue living exactly as I am today for another 20 years, will I be happy with the life I've created? These aren't questions a blood test can answer. But they may reveal something important about our quality of life. Somewhere along the way, many of us have become exceptionally good at functioning. We work, provide, achieve, adapt and take responsibility. From the outside, everything may look perfectly fine. But functioning isn't necessarily the same as living. We can be physically healthy yet emotionally unfulfilled. We can understand ourselves intellectually yet struggle to live authentically. We can spend years preparing for a wonderful future while forgetting to enjoy the present. Perhaps the most meaningful approach to longevity isn't simply extending our lifespan. Perhaps it's creating a life we genuinely want to extend. So look after your nutrition. Move your body. Prioritise your sleep. Take supplements when they're appropriate and benefit from modern healthcare. But while you're at it, don't forget the person living inside that remarkable body. Question your beliefs. Find your voice. Follow your curiosity. Laugh more. Experience life. For goodness' sake, stop postponing happiness until the laundry is finished. Longevity isn't only about adding years to your life. It's about adding more life to the years you have. "Finally. You." Follow me on Facebook, Instagram, and visit my website for more info! Read more from Teresa Summer Teresa Summer, RTT Therapist & Yoga Life Coach Teresa Summer began as a yoga teacher trainer and has spent decades exploring the deeper layers of human transformation through her own healing journey and extensive training in various modalities. Her experiences became the foundation for LifeFlow360, a holistic approach bringing together psychology, yoga, nutrition, and energetics to create a complete pathway for wellbeing. Through her international retreats, Teresa creates immersive spaces where people can pause, reconnect with themselves, and access the deeper shifts that are often difficult to create in everyday life. References: World Health Organization: Ageing. Defines healthy ageing in terms of functional ability and wellbeing. National Institutes of Health (NIH): Multivitamins and mortality (2024). Reports an analysis of 390,124 generally healthy adults that found no association between daily multivitamin use and a lower risk of death. National Center for Complementary and Integrative Health (NCCIH): 5 things to know about relaxation techniques for stress. Explains the physiological stress response, the relaxation response and potential effects of prolonged stress. NCCIH: Yoga effectiveness and safety. Summarises research on yoga, stress management, sleep and physical wellbeing.

Written by Eva M. Gordon, LCSW, Psychotherapist & Mental Health Consultant Eva Gordon works with individuals, families, and organizations to promote safety, well-being, and self-care. Eva is the founder and director of Life Guide LCSW, P.C., a mental health practice providing psychotherapy and community mental health education. People often do not realize how much the way we talk to ourselves matters. When we tell ourselves we are failures for making mistakes or that we are not good enough to ask for a promotion at work despite our outstanding performance, negativity grows. Observe the thoughts that come to mind when we mess up and use that awareness to overcome negativity. This is why positive thoughts matter. Our thoughts are seeds that we feed, and they shape how we feel and behave. Positive affirmations help us plant healthy seeds that sustain our spirits and bodies. Let us look at three ways positive affirmations boost our moods and our lives. 1. Affirmations are an effective way to improve your confidence and sense of worth Affirmations help you focus on your strengths and what you are good at. The brain usually responds negatively when things go wrong, instead of looking at what is going right. The goal is to be kind to yourself when you are stressed out or having a dreadful day. You can also focus on your values, which remind you of your strengths. When you focus on what is going right in your life, you feel gratitude, improving your confidence and sense of worth. Related article: Improve Your Mental Health with Positive Affirmations 2. Affirmations can boost your mood and emotions Positive thoughts can reduce the impact that negative circumstances have on our well-being. Affirmations can improve your mood and help you manage your emotions over time. The goal is not to get rid of negativity, but to respond to a stressful experience with resilience. Positive affirmations are not a quick fix but a consistent way to reduce the impact of negativity on our emotions. If we do not take control of our emotions and mood, then our circumstances and emotions control us. This results in our mistakes defining us, impacting our identity. Related article: Self-affirmations can boost well-being, study finds 3. Affirmations may support your physical health Some research suggests that affirming personal values can reduce the cortisol response to stress. Cortisol is a stress hormone, and persistently elevated levels have been linked to weight gain, sleep difficulties, and an increased risk of heart disease. Other research suggests that affirmations activate areas of the brain connected to emotional regulation. When we connect our physical health to our mental health, we achieve an alignment, improving our wellbeing holistically. Related article: The Science of Affirmations: How They Affect the Brain Positive affirmations allow you to share positivity in the world, especially when your personal world is falling apart. They help you create a healthy response to a negative situation. In addition, they help you realize that a stressful situation is only temporary, and your life does not have to be defined by stressful situations. Positive affirmations can be repeated silently or aloud, depending on what the situation requires. So, whether you are dealing with traffic or a major work project, a mantra such as “This too shall pass” or “This situation is temporary, and I’m permanent” can have a positive impact on your mental health. Affirmations help you control yourself when you cannot control your current situation. Take time to create a mantra or quote, or choose a passage of scripture, that can help you recognize your own power. If you feel you need help responding to stress or stressful situations, psychotherapy is a wonderful way to explore this. Psychotherapy is about you discovering yourself, and this is what needs to happen to make changes in your life. Contact me to schedule a consultation to see how we can work together to improve not just your work life, but your entire life. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Eva M. Gordon, LCSW Eva M. Gordon, LCSW, Psychotherapist & Mental Health Consultant Eva M. Gordon, LCSW, is the founder and director of Life Guide LCSW, P.C., a mental health practice providing psychotherapy and community mental health education in the New York City area. Her focus is on providing mental health treatment to the Black community as a source of healing and hope. She mainly works with Black professional women aged 30 and up who struggle with unhealthy relationships. The goal is to help these women recognize that self-care is their birthright and not a privilege. Eva uses several strategies, including exploring behavioral patterns, emotional management, and understanding how multiple factors contribute to a person’s mental health during their lifespan.

Written by Malgorzata Guyot, International Finance Executive Malgorzata Guyot is a finance and operations executive with over 20 years of global experience helping organizations navigate growth and transformation across Europe and the United States. She holds a PhD from Télécom SudParis, a leading French university. Two healthcare systems, two different philosophies, and the difficult balance between cost, quality, and access. The United States spends significantly more per person on healthcare than most other developed countries. However, this higher spending does not consistently translate into better health outcomes, whether measured by life expectancy, chronic disease prevalence, or other population health indicators. How is it possible that a country investing so heavily in healthcare does not necessarily achieve better results? Having worked in the life sciences on both sides of the Atlantic, I have had the opportunity to observe these differences from several perspectives. Recently, I joined Christopher Kunney on the Straight Out of Health IT podcast to discuss the economics of American and European healthcare systems. Our conversation brought us back repeatedly to one fundamental conclusion: there is no perfect healthcare system, and every country makes compromises between cost, quality, and access. 1. Why is American healthcare so expensive? In most industries, competition is expected to drive prices down. More competitors usually mean greater choice, better efficiency, and lower costs for consumers. Healthcare in the United States, however, seems to challenge this principle, as its highly competitive and largely decentralized structure coexists with some of the highest healthcare costs in the world. Unlike many European countries, where governments play a central role in financing and negotiating healthcare services, the American system involves numerous private organizations. Insurance companies, hospitals, pharmaceutical companies, pharmacy benefit managers, distributors, and other intermediaries all participate in delivering and financing care. Each performs a function, incurs operating costs, and, in many cases, needs to generate a profit. As a result, healthcare becomes an extremely complex network of organizations, contracts, negotiations, and financial transactions. This complexity requires administrative staff, technology, compliance processes, and extensive coordination, all of which contribute to the final cost of care. 2. The surprising economics of pharmaceutical innovation One of the most striking differences between Europe and the United States has historically been the price of prescription medicines. In many European countries, governments negotiate or regulate pharmaceutical prices, often considering therapeutic benefits, existing alternatives, and public healthcare budgets. In the United States, pharmaceutical pricing has traditionally been more driven by market forces, although recent government initiatives, including the Trump administration's efforts to link American drug prices to those paid in other developed countries, signal a shift toward greater pricing intervention. The result is that the same medicine can cost substantially more in the United States than in Europe. At first glance, the conclusion seems obvious: European countries have found a more effective way to control pharmaceutical costs. However, there is another side to the story that is often overlooked in public discussions about drug prices. Developing a new medicine is extraordinarily expensive and risky, requiring investments in research, clinical trials, and regulatory approvals, often over many years. Many research projects never result in an approved treatment, meaning that revenues from successful products play an important role in financing future innovation. The United States market has historically generated a disproportionate share of global pharmaceutical revenues and profits, helping companies finance research and development that ultimately benefits patients worldwide. Therefore, any significant change in pharmaceutical pricing must also consider its potential impact on future research, investment, and the development of new treatments. 3. Healthcare as a right or something you buy? Perhaps the most fundamental difference between European and American healthcare systems is not financial but philosophical. In much of Europe, access to essential healthcare is considered a social right, supported by broad public coverage regardless of individual income. In the United States, healthcare operates within a mixed public and private model, where insurance coverage, employment, and financial resources can significantly influence the cost and accessibility of treatment. I remember one of my first surprising experiences after moving to the United States, during a casual conversation with a colleague who had given birth to a premature baby. She described an extremely difficult period for her family, and when I asked how long she had stayed in the hospital, she explained that financial considerations had limited their ability to remain there. Coming from Europe, I found it almost unimaginable that the cost of hospitalization could become such an important consideration for parents of a premature baby. In the European systems I knew, the duration of medically necessary hospitalization would normally be determined by physicians rather than the family's financial resources. Of course, this does not mean that European healthcare is without problems. Universal coverage does not guarantee immediate access to every specialist or treatment, and waiting times can be long, particularly for certain procedures that are not emergencies. In the United States, patients with comprehensive insurance coverage may benefit from excellent medical facilities, advanced technologies, and specialized treatments, sometimes with considerably shorter waiting times. These differences illustrate the difficult balance between providing broad access to essential healthcare and ensuring timely access to services of the highest quality. European systems generally prioritize universal coverage, even when this creates constraints on resources and waiting times, while the American system offers significant medical capabilities but exposes some patients to substantial financial barriers. Neither approach is entirely satisfactory, and both raise important questions about how societies should allocate limited healthcare resources. 4. The hidden costs we rarely think about When comparing healthcare costs internationally, we often focus on the most visible differences, such as hospital bills, insurance premiums, prescription drugs, or physician salaries. American doctors generally earn more than their European counterparts, which may suggest that higher compensation contributes to higher healthcare costs. However, looking at salaries alone provides an incomplete picture of the economic environment in which physicians operate. American physicians may graduate with substantial student debt and face significant malpractice insurance expenses throughout their careers. In many European countries, medical education is heavily subsidized, allowing physicians to begin their professional lives with a very different financial situation. Litigation risk can also influence medical decisions, as physicians may feel pressure to order additional examinations or procedures to reduce potential legal exposure. The cost of healthcare is therefore not simply the cost of medical treatment, but also the cost of the entire system surrounding its delivery. 5. What would the perfect healthcare system look like? Toward the end of our podcast conversation, Christopher asked me a fascinating question: if I could design a healthcare system from scratch, what would I borrow from Europe and what would I borrow from the United States? My immediate reaction was that I wished the answer were simple, because both models have important strengths and significant limitations. The challenge is not identifying what works well in each system, but understanding whether those advantages can realistically coexist. From Europe, I would borrow the principle of broad access to essential healthcare, stronger coordination, and greater control over costs. From the United States, I would want to preserve the capacity for medical innovation, investment in new technologies, and the entrepreneurial environment that supports the development of new treatments. Combining these strengths, however, is much more complicated than simply selecting the best features of each model. Every healthcare system operates with limited resources, even in the wealthiest countries. Increasing access requires funding, improving quality often requires additional investment, and controlling costs may involve difficult decisions about which treatments can be provided, how quickly, and to whom. These three dimensions, cost, quality, and access, are closely connected, and no country has managed to optimize all three perfectly. Perhaps the most promising common ground lies in prevention. A population's health depends not only on medical treatment but also on lifestyle, nutrition, physical activity, environmental factors, and the prevalence of chronic conditions. Investing more in preventive care, early diagnosis, and healthier lifestyles could improve quality of life while reducing some of the costs associated with preventable diseases over the long term. What can we learn from each other? Comparisons between American and European healthcare often turn into debates about which system is better, but after working in both environments, I believe that this is the wrong question. European systems demonstrate that broad healthcare coverage and stronger cost controls are possible, although they come with challenges related to waiting times, funding, and resource allocation. The American system demonstrates the extraordinary potential of private investment and medical innovation, while also revealing the difficulties created by fragmented financing and unequal affordability. Instead of searching for one perfect model, we should focus on understanding which mechanisms truly improve healthcare outcomes and which create unnecessary costs. Reducing administrative complexity, improving access to essential services, preserving incentives for innovation, and strengthening preventive care are all areas worth exploring. Ultimately, healthcare is different from most other industries because its purpose goes far beyond delivering a service or generating an economic return. It is about helping people live longer, healthier lives, while ensuring that the resources available to society are used as effectively as possible. This article was inspired by my recent conversation with Christopher Kunney on the Straight Out of Health IT podcast, where we explored the economic and structural differences between American and European healthcare systems. Follow me on Instagram, LinkedIn, Twitter, and visit my website for more info! Read more from Malgorzata Guyot Malgorzata Guyot, International Finance Executive Malgorzata is a finance and operations executive with over 20 years of global experience helping organizations navigate growth and transformation across Europe and the United States. She has worked with both publicly listed and private equity-backed companies, supporting leadership teams through periods of change, expansion, and complexity. Her career has taken her across multiple countries and cultures, shaping a global perspective and a practical, people-centered approach to leadership. Today, she advises executives and boards on building resilient organizations, strengthening governance, and making better strategic decisions. Malgorzata holds a PhD from Télécom SudParis, a leading French university.

Written by Mohamed Abdelmagid, Certified Nutritionist & Fitness Coach Coach Talat is a certified nutritionist and transformation coach who helps individuals lose fat, build lasting habits, and upgrade their lifestyle. Through practical nutrition and fitness guidance, he leads clients toward sustainable results with his signature 21-Day Transformation Challenge. GLP-1 medications such as semaglutide and tirzepatide have transformed obesity treatment. Their effectiveness has also sparked a tempting question: can food and supplements produce the same appetite-control effects without the side effects? Our bodies naturally produce glucagon-like peptide-1 (GLP-1), a hormone involved in fullness, insulin secretion, and blood sugar regulation. Certain foods can increase its release. But no food or supplement has been shown to match the sustained effects or weight loss outcomes of prescription GLP-1 medicines. Rather than chasing a “natural Ozempic,” I believe we should use the science to support fat loss, muscle preservation, and long-term habits. What GLP-1 can and cannot do GLP-1 is released from the intestine after eating. Natural GLP-1 breaks down within minutes, whereas GLP-1 medications are designed to activate relevant receptors for much longer. Tirzepatide also targets glucose-dependent insulinotropic polypeptide (GIP) receptors. In the STEP 1 trial, people using semaglutide lost an average of 14.9% of their starting body weight over 68 weeks, compared with 2.4% with placebo. Both groups received lifestyle support [1]. This is a medication effect, not a result we can promise from a specific meal or supplement. The medicines can also cause adverse effects, commonly gastrointestinal symptoms, so treatment decisions belong with qualified clinicians. Protein and fiber: The food first foundation Protein helps with fullness and provides the building blocks needed to preserve muscle while losing weight. Short-term studies show that protein-rich meals can raise GLP-1 and other satiety hormones, but a hormonal increase does not necessarily mean fewer calories eaten or lasting weight loss. Build meals around eggs, yogurt, fish, poultry, tofu, or legumes. Protein powder is a convenient option when food alone does not meet your needs, not a GLP-1 substitute. Fiber-rich foods, including oats, lentils, beans, vegetables, and whole fruit, can slow digestion and help support fullness and gut health. Some fermentable fibers may influence GLP-1 through gut microbe pathways. However, a 2026 review of 52 studies found inconsistent hormonal and satiety effects, with mostly small, short-term trials [2]. Gradually aiming for roughly 25 to 30 g of fiber per day is a useful general target, adjusted to individual tolerance. Supplements: Useful tools, not magic injections Marketing increasingly describes berberine, psyllium, or protein products as “natural GLP-1 boosters.” The evidence does not justify equating any of them with prescription treatment. Psyllium can help with fiber intake and bowel regularity. It should be introduced gradually with adequate water. Whey or plant protein can help meet protein targets. Creatine monohydrate, often taken at 3 to 5 g daily by suitable healthy adults, can support resistance training performance and lean mass gains. It does not suppress appetite like GLP-1 medication. Berberine deserves particular caution. A 2026 randomized trial involving 337 people with obesity and fatty liver disease found no significant reduction in visceral or liver fat compared with placebo after six months [3]. Supplements may cause side effects or interact with medicines. Choose them for a clear nutritional or training purpose, not a promise to imitate injections. Lose fat, not strength The scale cannot tell us whether a change comes from body fat, muscle, water, or glycogen. In a STEP 1 body composition substudy, semaglutide was associated with a 19.3% decrease in fat mass and a 9.7% decrease in lean body mass over 68 weeks [4]. Lean mass is not the same as skeletal muscle, but the findings underline why preserving strength matters during weight loss, with or without medication. A practical strategy combines a manageable calorie deficit, sufficient protein, and progressive resistance exercise. For many adults losing weight, around 1.2 to 1.6 g of protein per kilogram per day may be appropriate, but requirements must be individualized, especially for people with obesity or kidney disease. Strength training two or three times weekly, alongside walking or other aerobic activity, helps protect function and improve body composition. Even if the scale moves more slowly, becoming stronger is meaningful progress. Keeping the weight off is a separate challenge Weight regain is not simply a failure of willpower. After weight loss, appetite and energy needs can change, making maintenance difficult. In the SURMOUNT-4 trial, participants who stopped tirzepatide after initial treatment regained an average of 14% of their weight measured at randomization over the following year. Those who continued treatment lost a further 5.5% [5]. These results highlight the importance of long-term care, not a quick fix. My own experience taught me that lesson. I lost weight repeatedly before learning to build habits I could live with. I love food, especially desserts, so I began developing healthier versions of popular cakes and viral recipes instead of relying on constant restriction. Healthier does not automatically mean lower in calories, but enjoyable alternatives can make consistency easier. My practical approach I encourage people to prioritize protein at meals, add vegetables and other fiber-rich foods, train for strength, and choose a sustainable energy deficit rather than the harshest possible diet. Sleep, stress management, and regular follow-up matter too. That is the thinking behind my 21-Day Transformation Challenge: a structured starting point combining enjoyable meal plans, workouts, education, and a supportive community. Three weeks cannot guarantee lifelong weight control. They can, however, help people practice habits that continue after the challenge ends. The takeaway is not that food replaces GLP-1 medication. It is that sound nutrition and strength-building habits matter whether you use medication or not. Real transformation is about losing excess fat while building a healthier life you can maintain. Follow me on Facebook, Instagram, and visit my website for more info! Read more from Mohamed Abdelmagid Mohamed Abdelmagid, Certified Nutritionist & Fitness Coach Coach Talat is a certified nutritionist, transformation coach, and software engineer who began his journey after overcoming his own weight struggles. Through personal experience, education, and years of testing nutrition and fitness strategies, he developed a realistic approach to sustainable fat loss and lifestyle transformation. He is the founder of the 21-Day Transformation Challenge, helping communities in Europe and the Middle East build healthier bodies, improve their relationship with food, and create habits they can maintain without extreme dieting. References: [1] Wilding et al. (2021), STEP 1 semaglutide trial. [2] Dietary fibers, endogenous GLP-1 and satiety: scoping review (2026). [3] Berberine and adiposity randomized trial (2026). [4] STEP 1 body-composition analysis (2021). [5] SURMOUNT-4 tirzepatide maintenance trial (2024). Medical note: This article is for education, not individualized treatment advice. Do not stop or change prescribed GLP-1 therapy without discussing it with your clinician.

Written by Lisa Decker, Owner of Aligned Fitness Lisa Decker has been in the field of posture alignment and biomechanics for more than 20 years and has helped thousands of people free themselves from chronic pain. She is the owner of Aligned Fitness Posture Therapy & Qigong in San Jose, California, where she specializes in many areas of holistic wellness. In today’s world, the pursuit of constant stimulation has become commonplace, yet it's rarely sustainable and often leaves us feeling restless and dissatisfied. What if your happiness wasn’t dependent on scrolling, shopping, video games, gambling, social media, alcohol or emotional eating? Over time, the desire we experience for reward can become so deeply ingrained that we feel anxiety and unease when our next source of pleasure feels out of reach. We begin to crave the familiar surge of dopamine, mistaking temporary satisfaction for lasting fulfillment. Relationships and constant stimulation Even our relationships can become habitual, as we seek out the emotional satisfaction we feel or once felt with a certain person. Over time, we become conditioned to the biochemical rewards associated with positive emotions, while instinctively avoiding experiences that trigger discomfort or pain. Transforming these patterns and cultivating healthier responses requires patience and consistent effort, but the ultimate reward is well worth the investment. What is dopamine? Dopamine is a neurotransmitter that is associated with the brain’s reward and motivation systems. It’s released in response to pleasurable experiences and plays an important role in directing behavior toward goals. Activities such as playing video games, gambling, social media, smoking, and drinking alcohol, to name a few, can stimulate dopamine pathways and reinforce addictive behaviors. Dopamine lets the brain know what’s rewarding and pushes us to seek it out again. Although dopamine is essential for motivation and survival, the continual pursuit of pleasure and external validation can foster obsessive and compulsive behaviors. True freedom begins when we become aware of the constant stimulation we may be seeking, as well as the emotions we may be subconsciously avoiding. The research In a fascinating experiment, researchers placed participants alone in an empty room for 15 minutes with nothing to do except press a button that delivered a mild electric shock. Surprisingly, two-thirds of the men and one-quarter of the women chose to shock themselves at least once. It seems that, for many of us, experiencing pain is preferable to being still! The point is not to obsess over how to spend less time engaging in a particular behavior, but to ask the question, "What are we trying to avoid?" Often, our habits are not the problem themselves, but an attempt to escape feelings of restlessness, discomfort, overthinking or unease. Every one of us struggles with this. It's a natural part of being human. The goal is not to eliminate discomfort but to become curious about it, allowing us to understand what lies beneath our impulses rather than automatically reacting to them. Practice stillness Subsequent research found that when people intentionally embrace silence and stillness, they often enjoy the downtime more than they predicted. Both the body and mind are remarkably adaptable. Each time we practice a new behavior, we reinforce the neural pathways that support it, gradually creating a new habitual response. We must keep in mind that ultimately whatever we consistently think, say and do is what shapes our relationships and our lives. Perhaps stillness is not something to be feared or avoided, but an opportunity to reconnect with ourselves. When we stop immediately escaping discomfort through distraction, we create space for greater awareness, presence and choice. Rather than automatically reacting to every urge, we can notice the somatic response to the emotions that arise and respond intentionally. Here are four steps you can take to break free from a dopamine-driven cycle that no longer serves you. Step 1: Identify a behavior that has become compulsive Examples include: Checking your phone or email Drinking alcohol Smoking Gaming Gambling Sex or pornography use Social media scrolling Shopping Emotional eating Step 2: Become aware of what you feel with the initial urge The moment you feel the desire to reach for the video game, check your phone or grab that beer, cigarette or candy bar, notice the urge. Observe the sensations you feel in your body. Become aware of how your brain associates the action with a pleasurable outcome or reward. Notice the anticipation of the emotional shift you expect to feel. Step 3: Practice moments of presence and stillness For a brief period, don’t act when you feel the initial impulse. This can be as short as five minutes. Create space between the urge and your response and gently ask yourself, “What am I expecting to feel? Bored, restless, anxious?” “What am I avoiding?” “What will happen if I am still and present?” “What am I afraid of?” Remember, the goal is not to create resistance, but to retrain your nervous system to recognize that you are in control of your actions. By cultivating a pause between the urge and your response, you strengthen your capacity for conscious choice. Over time, this awareness helps reduce the fear of what you may be avoiding. “To the mind that is still, the whole universe surrenders.” – Lao Tzu Step 4: Replace your source of reward It's difficult to remove constant stimulation without replacing it with a source of pleasure and gratification of higher quality. The goal isn't to deprive yourself, but to find something more sustainable. One of the most powerful alternatives is doing something kind and productive for yourself or someone else. Clean your room, tend to your garden, prepare a healthy meal, go for a walk in nature, play with your pet, listen to a friend, reach out to a family member, or volunteer in your community. Rather than constantly seeking external reward, discover that doing good deeds is itself fulfilling! “For it is in giving that we receive.” – Saint Francis of Assisi Another wonderful way to become more comfortable with moments of stillness is to engage in a discipline that cultivates presence and awareness. For me, that practice is Qigong. With years of consistent practice, restlessness and anxiety gradually melted away, replaced by a deeper sense of peace, stability and serenity. For others, yoga, meditation or various spiritual traditions serve a similar purpose, shifting attention away from the ego and toward greater selflessness, embodiment, and a deeper sense of purpose. True freedom True freedom lies in the pause and stillness! The goal is not to avoid pleasure, but to stop needing it to be content. Our intention is not sensory deprivation, but to teach our nervous system to become less dependent on external circumstances to determine our internal well-being. When we no longer need the world to constantly provide us with stimulation, validation, and comfort, we become free to contribute something meaningful in return. In that shift from pleasure seeking to serving, we discover a deeper source of contentment. It is here that lasting peace, fulfillment and genuine happiness are found. Learn tools to cultivate inner stillness. Join me for a Qigong class today! For a listing of Qigong classes, visit here. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Lisa Decker Lisa Decker, Owner of Aligned Fitness Lisa Decker began her work 25 years ago as a personal trainer but quickly realized the importance of addressing dysfunctional alignment and muscular compensations before strengthening. She has a master's degree in human movement, a certification in medical Qigong earned over three years, and multiple certifications in biomechanics, spinal decompression, posture therapy, breathwork, and corrective exercise. She is the owner of Aligned Fitness Posture Therapy & Qigong in San Jose, California, where she specializes in helping others restore functional alignment and movement patterns to reduce chronic pain symptoms. Her goal is to educate and empower people to understand the root cause of their pain so they can return to enjoying the activities they love safely and without pain.