Written by Christina Giordano, Marketing & Manifesting Consultant Christina Giordano is the founder of the movement Soul'd™, an approach to marketing and manifesting with nothing but the essence that is you. Many people today are doing more inner work than ever before. They understand their patterns. They recognize what no longer feels right. They feel clearer about what they want and what direction their life is moving. Yet, even after gaining clarity, they still feel stuck. If you’ve ever thought to yourself, “I know what’s right for me, so why isn’t anything changing yet?” know that you’re not alone, and there’s a reason for that experience. Alignment creates insight, but insight alone doesn’t always create movement until it becomes coherent. Often what’s missing isn’t more clarity or even more courage. It’s coherence. Why clarity doesn’t always create change Behavioral research consistently shows that insight alone rarely produces lasting change. The nervous system plays a central role in whether new decisions actually become new actions. According to research behind Polyvagal Theory, developed by neuroscientist Stephen Porges, our nervous system continuously evaluates whether situations feel safe enough for engagement and forward movement. So, when change still registers as uncertainty (even positive change), our system naturally slows momentum while it adjusts. But this isn’t resistance. It’s regulation. Your nervous system is designed to prioritize stability before expansion. Until it feels safe moving in a new direction, progress often happens more gradually than expected. Understanding this changes how we interpret the space between clarity and results. Instead of assuming something is wrong, we can begin recognizing that integration is still happening. Coherence: The missing bridge between alignment and movement In my work, I explore the relationship between alignment, nervous system capacity, and sustainable visibility. I’ve seen that people often experience lasting momentum only after their internal clarity and physiological readiness begin moving together. This is true coherence, when what you know, how you move, and what your nervous system is ready to support begin moving in the same direction. While alignment helps you recognize what’s true, coherence helps you live from that truth consistently. Many people assume they’re stuck because they need more motivation or clarity. But often what they’re actually waiting for is coherence, the moment when their internal understanding and their nervous system readiness begin reinforcing each other instead of working at different speeds. Inevitably, when they move from insight into coherence, their choices start requiring less effort. This can look like visibility becoming easier, decisions feeling clearer, momentum beginning to build more naturally instead of being forced. Through my work, I’ve consistently seen this. People experience a new kind of momentum, because their identity has stabilized in coherence rather than insight alone. Why readiness matters more than motivation when you’re moving into coherence Research in behavior change also shows that motivation alone rarely creates sustainable action. According to behavior scientist BJ Fogg, lasting change happens when behavior becomes easier, not just more important. This helps explain why people often feel aligned but still don’t experience movement right away. Their direction is correct, but their system just hasn’t fully reorganized around it yet. Readiness tends to increase as people begin making decisions that match what they already know is true and allow their nervous system to adjust to that direction over time. As internal clarity and lived experience begin reinforcing each other, action starts to feel simpler and more natural instead of effortful. Signs your system is still integrating change If your life feels slower than expected after a period of clarity, you may actually be in a healthy transition phase that is moving you towards readiness. Some common signs include: You’re making more honest decisions, even when they’re uncomfortable You feel less urgency to prove yourself You’re questioning patterns that used to feel automatic You’re noticing where pressure used to guide your choices. These are all early signals that change is already underway. How to support your system while momentum builds If you’re in this phase, the most helpful next step isn’t pushing harder. It’s supporting integration. Three simple ways to do that include: Let clarity settle before acting on every insight immediately. Not every realization requires immediate movement. Some insights need time to stabilize before they become sustainable decisions. Notice where urgency is shaping your timeline. Pressure often creates the illusion that something should already be happening, but growth rarely follows comparison based timing. Pay attention to consistency instead of speed. Reliable progress usually begins with small shifts repeated over time, not dramatic breakthroughs. When clarity and nervous system readiness begin working together, momentum starts to feel different. It’s much less forced and far more stable and sustainable. If alignment helps you recognize what’s true, coherence is what allows your life to reorganize around it. Follow me on Instagram and visit my website for more info! Read more from Christina Giordano Christina Giordano, Marketing & Manifesting Consultant For over 15 years, Christina Giordano has helped soulpreneurs build their businesses with alignment and authenticity, leading the way. In 2020, she channeled her own methods of self-discovery, which act as soulful (yet practical) roadmaps for entrepreneurs to market and manifest with nothing but their essence. These methods are The Marketing Methods - The L.I.F.E. Method, The S.O.U.L. Method, and The L.O.V.E. Method, and The Manifesting Methods - The D.E.B.I.T. Method, The C.R.E.D.I.T. Method, and The R.O.S.E. Method. The methods represent the movement Christina has founded and trademarked as “Soul’d,” which empowers big-hearted business owners to show up, be seen, and shine in the way that is uniquely and wholeheartedly you. References: Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W.W. Norton & Company. Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt. Stanford Behavior Design Lab. (n.d.). The Fogg Behavior Model. Verywell Mind Editorial Team. (n.d.). What Is Polyvagal Theory?

Written by Jenna McDonough, Emotional Regulation Specialist Jenna McDonough is a trauma-sensitive emotional regulation specialist who supports adults and children through meditation, mindfulness, breathwork, somatic resets, and sound healing. She is the creator of the PEACEFUL: Mindful Moments for Every Age app and author of Kind Kids. Her mission is to make emotional well-being accessible to all. Every parent, teacher, and caregiver has experienced it. A child melts down over something seemingly small. A sibling argument escalates quickly. A student shuts down during a lesson. In these moments, the instinct is often to correct the behavior immediately. These responses are well intentioned, but they often don’t work. Not because children are being defiant, but because they are dysregulated. “Calm down” “Stop crying” “That’s not a big deal” Understanding what children truly need during dysregulation can transform how we respond and how they learn to regulate themselves. Dysregulation is a nervous system response When children become overwhelmed, their nervous system shifts into a stress response. Their brains move away from logical thinking and into survival mode. In this state, reasoning, problem solving, and listening become much more difficult. This is why lecturing, correcting, or demanding immediate calm rarely helps. The child is not choosing to be upset, their body is reacting. What they need first is not correction. They need regulation. Connection before correction One of the most powerful tools during dysregulation is connection. When a child feels seen and supported, their nervous system begins to settle. Connection can look like a calm presence, a soft tone of voice, sitting beside them, a simple acknowledgment of their feelings. Statements such as “I see you’re really upset.” “That felt frustrating.” “I’m here with you.” These responses signal safety. Safety allows the nervous system to shift out of stress mode and back toward calm. Only after this shift can children begin to think clearly again. The role of coregulation Children learn emotional regulation through coregulation. This means they borrow calm from the regulated adult around them. When adults remain grounded, the child’s breathing slows. Muscle tension reduces. Emotional intensity decreases. The brain re engages. Over time, repeated coregulation helps children internalize these skills and regulate independently. Why breathing helps Breathing is one of the simplest ways to support regulation. Slow, intentional breaths activate the parasympathetic nervous system, which promotes calm and relaxation. Inviting a child to breathe with you can be more effective than instructing them to calm down. Examples include “Let’s take a slow breath together.”, “Smell the flower, blow out the candle.”, “Let’s count three breaths.” This shifts focus from behavior to body awareness. Avoiding escalation When dysregulated children are met with urgency, raised voices, or punishment, their nervous system often becomes more activated. This can escalate the situation rather than resolve it. A calm response helps prevent escalation and models emotional regulation in action. This doesn’t mean ignoring behavior. It means addressing regulation first, then guiding reflection once calm is restored. Reflection after regulation Once a child is calm, this becomes the ideal moment for learning. Gentle reflection helps children understand their emotions and build awareness, “What were you feeling?”, “Where did you feel it in your body?”, “What could we try next time?” This step builds emotional intelligence and problem solving skills. Everyday opportunities for regulation Dysregulation happens in everyday situations, transitions, sibling disagreements, homework frustration, social challenges, fatigue or hunger. Each moment becomes an opportunity to practice coregulation, breathing, and reflection. Over time, these repeated experiences strengthen a child’s ability to regulate independently. The long term impact When children receive support during dysregulation, they learn emotions are manageable, they are safe expressing feelings, they can return to calm, they have tools to handle challenges. These skills extend into friendships, school, and eventually adulthood. A gentle shift Instead of asking, “How do I stop this behavior?” we can begin asking, “What does this child need right now?” Often, the answer is simple: Calm presence Connection Breath Support When we meet dysregulation with understanding, we don’t just resolve the moment. We teach lifelong skills. Because what children need most when they are dysregulated isn’t control. It’s connection. If you're interested in learning more about how emotional regulation supports long term resilience, you may also enjoy my article, How to Manage Your Emotions, A Guide to Nervous System Regulation with Simple Habits, which explores practical ways to build regulation skills for both children and adults. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Jenna McDonough Jenna McDonough, Emotional Regulation Specialist Jenna McDonough is a meditation and mindfulness teacher, children’s book author, and emotional regulation specialist dedicated to helping people of all ages live more peaceful and present lives. She supports adults and children in recognizing, understanding, and moving through their emotions with meditation, mindfulness, somatic resets, breathwork, and sound and energy healing, all offered through a trauma-sensitive approach that ensures safe and empowering experiences. She is the founder of the PEACEFUL: Mindful Moments for Every Age App and the author of Kind Kids: The Adventures of Hurley, Pearl, and the Pink Soldiers of Kindness, and the creator of meditation and healing arts courses designed to foster emotional intelligence, resilience, and compassion.

Written by Michael Donaldson, Nutrition Researcher & Health Coach Dr. Michael Donaldson is a nutrition researcher and health coach specializing in type 2 diabetes reversal. As founder of End Diabetes Now and Research Director at Hallelujah Diet, he empowers people to transform their health through evidence-based, plant-centered nutrition. Berberine isn’t just a traditional herbal compound, clinical evidence shows it can match metformin’s blood‑sugar‑lowering effects while also improving lipids and inflammation with a generally gentler side‑effect profile. As research expands beyond glucose control into metabolic health, PCOS and longevity, it’s easy to see why many are calling it “Nature’s Metformin.” What is berberine, and why is it called “nature’s metformin”? Berberine is a bright yellow alkaloid extracted from the roots and bark of several plants, including goldenseal, barberry, Oregon grape, and Coptis chinensis, an herb used in traditional Chinese medicine for thousands of years. In the early 2000s, Western researchers began looking at berberine in earnest. Early trials showed it could lower blood glucose as effectively as metformin. That comparison stuck, and the nickname “Nature’s Metformin” followed suit. The comparison is based on head-to-head clinical trials, not a marketing slogan. The growing body of research has revealed that berberine does more than just regulate blood sugar. It can help the body manage blood glucose, improve fat metabolism, and reduce inflammation simultaneously. These effects are systemic, benefiting the whole body. That’s what makes berberine interesting to me, and possibly to you too, even if you don’t have diabetes. How berberine works, briefly Berberine and metformin activate many of the same cellular pathways, especially AMPK, the body’s master energy sensor. When AMPK is activated, cells take up more glucose from the blood, the liver reduces its glucose output, fat metabolism improves, and inflammation is reduced. Berberine also improves the gut microbiome, which positively affects the body’s metabolism of fat and sugar. Most of the mechanisms of action for berberine are similar to those of metformin, but the most important thing isn’t the mechanism. It’s the results that people get when they take it. Blood sugar control: What the clinical trials show There have not been many trials directly comparing metformin and berberine. The most well-known one was published in 2008 by Yin and colleagues. In adults with newly diagnosed type 2 diabetes, berberine at 500 mg three times daily matched metformin at the same dose across three months. Hemoglobin A1c fell from 9.5% to 7.5%. Fasting blood glucose dropped from 10.6 to 6.9 mmol/L. Post-meal glucose fell from 19.8 to 11.1 mmol/L. On lipids, berberine outperformed metformin, reducing total cholesterol and triglycerides more substantially. This one trial alone is enough to nickname berberine “Nature’s Metformin.” But there’s more, much more. One of the largest and most rigorous berberine trials to date is the PREMOTE study, published in 2020 by Zhang, Gu, and colleagues. This multicenter randomized controlled trial included 409 newly diagnosed patients with type 2 diabetes across 20 centers in China. Berberine alone reduced A1c by approximately 1% over 12 weeks, an amount that most people would be pleased with from a drug or supplement. The study also identified a specific gut microbiome mechanism underlying berberine’s blood sugar effects, in addition to what we already knew about activating AMPK. A 2023 randomized double-blind placebo-controlled pilot trial by Panigrahi and Mohanty tested berberine specifically in people with prediabetes, a population often overlooked in supplement research. After 12 weeks on 500 mg three times daily, fasting plasma glucose fell from 6.75 to 5.33 mmol/L, and A1c dropped from 6.4% to 5.43%, bringing both markers below the prediabetic threshold. Two-hour oral glucose tolerance also improved significantly. No liver or kidney toxicity was detected. These results are great news for people with prediabetes, as it gives them a powerful way to get the beneficial effects of something like metformin, without waiting for a diabetes diagnosis. Research continues to push berberine forward. A 2025 phase 2 clinical trial by Ji and colleagues tested a novel ionic compound pairing berberine with a bile acid in 113 patients with type 2 diabetes. The trial found that A1c dropped 0.7% more than placebo over 12 weeks, with a 97% completion rate. Phase 3 trials are underway. Cholesterol, lipids, and inflammation: A broad metabolic footprint Berberine’s effects on the lipid panel have been among the most consistent findings across the clinical literature. A 2024 meta-analysis by Wang and colleagues pooled 50 randomized controlled trials involving 4,150 participants and found that berberine alone significantly reduced LDL cholesterol, total cholesterol, and triglycerides, with even larger effects when combined with standard glucose-lowering medications. For people who can’t or don’t want to take statins, this is an effective alternative. Berberine can also be taken alongside standard diabetic or cardiovascular therapy. Other trials have added texture to the lipid picture. Zhao and colleagues at the University of Hong Kong found that berberine reduced total cholesterol in men with hyperlipidemia and, unexpectedly, did not lower testosterone and may have modestly increased it, an advantage over metformin, which is well-known to blunt testosterone. A 2026 trial by Lei and colleagues in 337 individuals with fatty liver disease found that berberine did not reduce visceral fat (an honest null finding), but did significantly reduce LDL, apolipoprotein B, and the inflammatory marker CRP, with an excellent six-month safety profile. Berberine for PCOS: Body composition, hormones, and cardiovascular risk Polycystic ovary syndrome (PCOS) affects about one in ten women of reproductive age, causing irregular periods, excess androgens, acne, and fertility problems, all driven in large part by insulin resistance. Metformin is frequently prescribed off-label for PCOS. A 2022 three-arm randomized controlled trial by Panigrahi and colleagues in India enrolled 129 women aged 15 to 40 and compared berberine, metformin, and myoinositol head-to-head over three months, with no changes required to diet or exercise. All three treatments worked. Body weight fell by approximately 4 kg in both the berberine and metformin groups. But berberine stood out in several areas specific to PCOS. Waist circumference decreased by 4 cm in the berberine group, compared with 2 cm in the other groups. As central fat is a key driver of insulin resistance and cardiovascular risk, this distinction is important. Berberine produced the greatest increase in sex hormone binding globulin, which reduces the amount of free testosterone circulating in the blood, and the largest drop in free androgen index overall. On the lipid side, berberine reduced total cholesterol by 13%, LDL by 17%, and raised HDL by 5%. Myoinositol led on insulin sensitivity, metformin performed better on triglycerides specifically. The honest picture is that all three have complementary strengths, but berberine’s benefit profile was the broadest across body composition, hormonal markers, and lipids. Three women in the metformin group dropped out due to gastrointestinal side effects. None dropped out of the berberine group. Where berberine goes beyond metformin: Unique clinical applications Metformin has been prescribed to hundreds of millions of people for decades, and doctors know what it works well for. What makes berberine’s emerging research profile particularly interesting is that clinical trials have now documented meaningful benefits in conditions for which metformin has never been seriously studied. Two novel findings stand out. Colorectal adenoma prevention Colorectal polyps, called adenomas, are the precursors to colorectal cancer. Once removed during colonoscopy, they frequently recur. A multicenter, double-blind, randomized controlled trial published in 2020 by Chen, Gao, and colleagues enrolled 1,108 patients who had just undergone complete polypectomy across seven hospital centers in China. Participants received 0.3 g of berberine twice daily or a placebo for two years. Adenoma recurrence occurred in 36% of the berberine group versus 47% of the placebo group, a statistically significant relative risk reduction of 23%. The most common side effect was mild constipation in 1% of berberine participants. No serious adverse events were reported. [9] This is a good result for taking berberine for two years, but there’s more. A six-year extended follow-up of those same patients by Tan, Zou, and colleagues at the same institution found that the protective effect of berberine persisted for at least six years after treatment had stopped. Adenoma recurrence was 34.7% in the berberine group versus 52.1% in the placebo group. The rate of any new colorectal neoplasm was also about 8% lower in those who had received berberine. This is not a surrogate biomarker finding. This is actual tumor prevention sustained years beyond the treatment period in a large multicenter trial. It seems to me that it would be best not to stop taking berberine if you’ve had adenomas removed and want to reduce the risk of adenoma recurrence or even colon cancer. [10] Post-surgical atrial fibrillation Atrial fibrillation after cardiac surgery is one of the most common and serious post-operative complications, occurring in roughly 30 to 40% of coronary artery bypass patients. A randomized, double-blind, placebo-controlled trial by Zhang and colleagues enrolled 200 bypass surgery patients. Those receiving berberine experienced postoperative atrial fibrillation in 20% of cases versus 35% in the placebo group, a hazard ratio of 0.50, meaning the risk was cut in half. Berberine also significantly reduced circulating CRP and interleukin-6, inflammatory markers elevated after surgery that drive arrhythmia risk. [11] Better absorption at lower doses: Newer formulations Berberine HCl has poor oral bioavailability. Less than 1% makes it into systemic circulation, which is why 1,500 milligrams a day are necessary to get results, and why all of that berberine sitting in the GI tract causes discomfort in many people. One emerging solution is to bind berberine to a phospholipid to form a berberine phytosome, which dramatically improves absorption across the gut wall. A randomized, double-blind, placebo-controlled trial by Rondanelli and colleagues enrolled 49 overweight adults with impaired fasting glucose and tested berberine phytosome at 550 mg per tablet, twice daily. Each 550 mg tablet is standardized to 28–34% berberine, delivering about 180 mg of actual berberine per tablet, or 360 mg per day, a 75% reduction from the 1,500 mg daily dose used in older trials, yet with comparable clinical results. After 60 days, the supplemented group showed significant improvements in fasting glucose, total cholesterol, triglycerides, insulin, visceral adipose tissue, and fat mass compared to placebo, with no adverse events. [12] A separate phytosome trial in women with PCOS using the same dose confirmed strong reproductive and metabolic benefits. Seventy percent of women in the berberine group resumed regular menstruation, compared with 16% in controls, and 60% had normalization of ovarian anatomy, compared with 13%. Acne and hirsutism also improved significantly, tolerability was excellent, and a number of women who had been trying for years to conceive became pregnant. [13] The phytosome formulation produces roughly 9 to 10 times greater plasma exposure than an equivalent dose of standard berberine, which explains how a 75% lower berberine dose achieves equivalent or better results. Another promising form is dihydroberberine, the reduced uncharged form of berberine, which crosses the gut wall more efficiently and converts back to berberine inside cells. A 2021 crossover trial found that 100 mg of dihydroberberine achieved significantly higher plasma berberine concentrations than 500 mg of standard berberine. [14] Larger efficacy trials are still needed, but the absorption advantage is well-established in early data. How strong is the evidence? An honest assessment A comprehensive analysis using Consensus, an AI-powered scientific research platform searching over 170 million papers, including PubMed, found 43 studies directly addressing whether berberine is effective for metabolic syndrome and lipid profiles in humans. Fifty-six percent answered clearly yes, supported by large, high-quality RCTs and meta-analyses. Forty-two percent answered “possibly,” flagging methodological limitations including small sample sizes, short intervention periods, and primarily Chinese study populations. Zero percent concluded that berberine does not work. The methodological limitations that led to 42% issuing a “possible” verdict are not a reason to dismiss berberine. The existing trials are real, peer-reviewed, and published in respected journals. The evidence all points in the same direction, even if some of the trials are small. What is missing is the kind of large, long-term, multi-site trial that only happens with a lot of financial incentive to fund it. Berberine is just a plant compound that can’t be patented. There’s not a lot of money to be made from selling berberine, so there’s no financial incentive to run those trials. That’s a reflection of market economics, not of the science. What the evidence does support, clearly and consistently, is that berberine is a serious supplement with a genuine and growing clinical record. The effects on blood sugar, lipids, and inflammation are real. The colorectal adenoma data are remarkable. The post-surgical atrial fibrillation finding is striking. The safety profile across hundreds of trials is reassuring, with side effects typically limited to mild gastrointestinal symptoms and no evidence of liver or kidney toxicity at standard doses. Berberine as a metabolic longevity tool Berberine and metformin are generally thought of as tools to help with malfunctioning metabolism. But these tools could also be leveraged as longevity tools. Personally, that’s more my interest in berberine. I’m not going to take a drug to live longer, but I would consider using berberine, available without a prescription. The longevity research community likes metformin as an anti-aging drug. It activates AMPK, has caloric restriction mimetic properties, and observational data suggest diabetics on metformin live longer than matched non-diabetic populations not taking the drug. The TAME trial (Targeting Aging with Metformin), led by Dr. Nir Barzilai, is currently enrolling 3,000 people aged 65 to 79 to formally test this. Well, why not berberine? Berberine activates the same AMPK and mTOR pathways that sit at the center of virtually every serious longevity intervention, from caloric restriction and intermittent fasting to rapamycin. Animal studies have shown lifespan extension in C. elegans, Drosophila, and mice through antioxidant network activation, reduced cellular senescence, and improved mitochondrial function. No completed human longevity trial exists for berberine yet, and it would be overstating the case to claim otherwise. What berberine does have is an impressive set of surrogate biomarkers. Chronically elevated blood glucose accelerates the formation of advanced glycation end-products, cross-linked proteins and fats that stiffen arteries, cloud lenses, and damage kidneys and nerves over decades. Lower glucose and A1c slow that process, even at levels within the “normal” range. Better lipid profiles reduce cardiovascular risk. Lower CRP and inflammatory cytokine levels reduce chronic inflammation that drives most age-related diseases. Berberine moves all of these in the right direction, consistently, across a wide range of populations. You don’t have to be diabetic to benefit from berberine. For anyone who wants to keep their metabolic biology running well into later life, that is a compelling argument. Practical guidance: Who should consider berberine and how Standard berberine hydrochloride is typically dosed at 500 mg three times daily with meals. Berberine phytosome is effective at approximately 360 mg of actual berberine per day (delivered as two 550 mg phytosome tablets), a much lower true berberine dose with better tolerability. Dihydroberberine is typically used at 100 to 200 milligrams twice daily. If you have tried standard berberine and struggled with digestive side effects, the phytosome formulation or dihydroberberine is worth discussing with your healthcare provider. Berberine is most relevant for: People with prediabetes or type 2 diabetes Women with PCOS People with metabolic syndrome People who have had colorectal polyps removed Health-conscious adults who want to optimize metabolism for longevity There are a few safety notes. Berberine can meaningfully lower blood glucose, so anyone taking glucose-lowering medications, including metformin, sulfonylureas, or insulin, should monitor for hypoglycemia with their provider. Berberine also interacts with some medications processed by cytochrome P450 liver enzymes, so a medication review before starting is worthwhile. Avoid during pregnancy, as it has not been thoroughly tested in this state. Since quality varies significantly across manufacturers, sourcing from a reputable, third-party tested product matters. As with all metabolic interventions, berberine is a tool, not a cure. For people with type 2 diabetes, the most powerful intervention available remains the lifestyle changes that reduce fat in the liver and pancreas below the personal fat threshold that triggers metabolic dysfunction. You can use berberine while you work on those lifestyle changes, and it may be valuable as a long-term supplement. The foundation is a diet rich in fruits and vegetables, along with adequate protein, staying active throughout the day, including resistance exercise, reducing stress, and getting good sleep. If you are working to reverse type 2 diabetes and want personalized guidance on lifestyle, nutrition, and evidence-based supplements like berberine, visit EndDiabetesNow.co to learn more about 1:1 coaching with Dr. Michael Donaldson. Follow me on Facebook, Instagram, and visit my LinkedIn for more info! Read more from Michael Donaldson Michael Donaldson, Nutrition Researcher & Health Coach Dr. Michael Donaldson, Ph.D., is a leading voice in plant-based nutrition and lifestyle transformation. With a doctorate from Cornell University and more than two decades of research at Hallelujah Diet, he has helped thousands understand how food can restore health and vitality. Through his coaching platform End Diabetes Now, he guides clients in reversing type 2 diabetes naturally and sustainably. A scientist, entrepreneur, and educator, Dr. Donaldson also founded True Wealth Health Products and formulated Ora-Shield, an organic oral-care blend. His work bridges science, faith, and practical wisdom to help people achieve lasting wellness and purpose. References: [1] Yin, J., Xing, H., & Ye, J. (2008). Efficacy of berberine in patients with type 2 diabetes mellitus. Metabolism: Clinical and Experimental, 57(5), 712–717. [2] Zhang, Y., Gu, Y., Ren, H., et al. (2020). Gut microbiome-related effects of berberine and probiotics on type 2 diabetes (the PREMOTE study). Nature Communications, 11(1), 5015. [3] Panigrahi, A., & Mohanty, S. (2023). Efficacy and safety of HIMABERB® Berberine on glycemic control in patients with prediabetes: double-blind, placebo-controlled, and randomized pilot trial. BMC Endocrine Disorders, 23(1), 190. [4] Ji, L., Ma, J., Ma, Y., et al. (2025). Berberine ursodeoxycholate for the treatment of type 2 diabetes: a randomized clinical trial. JAMA Network Open, 8(3), e2462185. [5] Wang, J., Bi, C., Xi, H., & Wei, F. (2024). Effects of administering berberine alone or in combination on type 2 diabetes mellitus: a systematic review and meta-analysis. Frontiers in Pharmacology, 15, 1455534. [6] Zhao, J. V., Yeung, W.-F., Chan, Y.-H., et al. (2021). Effect of berberine on cardiovascular disease risk factors: a mechanistic randomized controlled trial. Nutrients, 13(8), 2550. [7] Lei, L., Wang, B., Zhao, L., et al. (2026). Berberine and adiposity in diabetes-free individuals with obesity and MASLD: a randomized clinical trial. JAMA Network Open, 9(1), e2554152. [8] Panigrahi, N., Verma, R., & Jadaun, P. (2022). Study on the effect of berberine, myoinositol, and metformin in women with polycystic ovary syndrome: a prospective randomised study. Cureus, 14, e21781. [9] Chen, Y.-X., Gao, Q.-Y., Zou, T.-H., et al. (2020). Berberine versus placebo for the prevention of recurrence of colorectal adenoma: a multicentre, double-blinded, randomised controlled study. Lancet Gastroenterology & Hepatology, 5(3), 267–275. [10] Tan, Y.-J., Zou, T.-H., Yu, K., et al. (2025). Berberine for preventing colorectal adenoma recurrence and neoplasm occurrence: 6-year follow-up of a randomized clinical trial. Cell Reports Medicine, 6(9), 102293. [11] Zhang, J., Wang, Y., Jiang, H., et al. (2022). Preventive effect of berberine on postoperative atrial fibrillation. Circulation: Arrhythmia and Electrophysiology, 15(10), e011160. [12] Rondanelli, M., Gasparri, C., Petrangolini, G., et al. (2023). Berberine phospholipid exerts a positive effect on the glycemic profile of overweight subjects with impaired fasting blood glucose (IFG): a randomized double-blind placebo-controlled clinical trial. European Review for Medical and Pharmacological Sciences, 27(14), 6718–6727. [13] Di Pierro, F., Sultana, R., Eusaph, A. Z., et al. (2023). Effect of berberine phytosome on reproductive, dermatologic, and metabolic characteristics in women with polycystic ovary syndrome: a controlled, randomized, multi-centric, open-label clinical trial (NCT05480670). Frontiers in Pharmacology, 14, 1269605. [14] Moon, J. M., Ratliff, K. M., Hagele, A. M., et al. (2021). Absorption kinetics of berberine and dihydroberberine and their impact on glycemia: a randomized, controlled, crossover pilot trial. Nutrients, 14(1), 124.

Jim Lutz has coached elite athletes and individuals in many walks of life. Jim is an internationally certified life coach. Jim and Diane have been married for over 37 years and have two adult sons. He has published 11 books, and his children’s book series (8 written) will be released in the summer of 2026. Jim offers practical, relatable insights as we face the challenges of everyday life. He provides encouragement and a positive influence on your life. In this interview, “Coach” Jim will relate life situations from his youth that have provided others with a way to deal with adversity, overcome challenges, and build a confidence-based path to success. “I need today to last longer, because my tomorrow is already filled with opportunities.” – Coach Jim Lutz Jim Lutz, Confidence Coach What first inspired you to create “Coaches Clips” and focus your work around confidence? I originally began recording the CCs around 2020, during the COVID period, to bring some positivity to the internet. Too often, “If it bleeds, it leads” was the mantra of the media. During a move to Arizona and other life events, I took a hiatus. In February of 2023, my cancer returned, and I was determined that I would die with it but not from it. So, the best way for me to stay positive was to promote positivity for others as well. When I can coach someone to overcome barriers, I feel better, too. When you fill your mind with positive thoughts and beliefs, there is no room for negative thoughts to take hold. If we aim to remove the worst effects of social media by promoting positive messages, we all win. All of the CC’s are now available in book form. What did coaching Olympians and elite athletes teach you about confidence under pressure? Every athlete and client is different. Each has the ability and tendencies to process events in a manner best suited for them. Elite athletes are often perceived as selfish or self-centered. In some cases, that might be true, but in many, it is the casual observer's lack of understanding. The art of coaching is learning which buttons to push, how often, and for how long. There may be two athletes who are similar in talent but will perform dramatically differently in a similar setting. Elite performance in practice is vital to increase the probability of excellence. I’m not saying someone can't perform well if they don't excel in training. However, it does diminish the potential for success. In a team event, like a relay, some athletes were either the leadoff or the anchor, while others needed to be second or third, which helped reduce stress. The elite who set themselves above all others want the pressure on them when they are expected to perform and succeed. They all want success, but few hate losing more than they love winning. Choose the former. How has your personal experience with ADHD shaped the way you coach others today? I have dealt with ADHD my entire life. It was not until I was in college that I was finally diagnosed. For years, I could not figure out why others could read something once and understand how to implement it. Ironically, I have now written almost 20 books, but I was required to take remedial English when I started college because my reading comprehension was so low. To this day, I do not enjoy studying because I feel like I am wasting my time due to poor retention. However, I can instantly do math equations in my head. I understand those who employ various methods to improve their academics and performances, athletically or professionally. I offer and present different approaches to addressing issues they are facing and help them structure a logical system to implement the necessary changes for success. When I begin a coaching session, everything is based on the areas they feel need to be addressed. I have no agenda or lesson plan; everything we do is based on their needs at the time. We may work on a specific item for 3-4 weeks or in less than 30 minutes. It is all about them. Why do you think so many high achievers still struggle with self-worth and limiting beliefs? Most have never learned to separate what they do from who they are. For example, from day one, I told the swimmers in practice, "You are a (fill in the blank) who happens to excel in swimming." Two things swimmers have to deal with are a stopwatch and a scale. Neither of those cares about emotions or who the person is. They offer a specific piece of information used to measure success or failure. Often, they feel that if I fail, people will think less of me, I’m a bad person, I’m a terrible son, daughter, husband, wife, etc. Every one of those emotions is incorrect and unfair for anyone holding those opinions. It is also true from the position of success. A real situation after the Olympic Games is the “Gold Medal Syndrome.” Initially, people feel they are a celebrity and hold a higher social position because they won a gold medal. When the applause and accolades diminish, they fall into a deep, dark depression to the point where some have done serious harm to themselves and, on rare occasions, have committed suicide. We must remind them that titles are what they do, not who they are. What are people getting wrong when they rely on motivation instead of building confidence? Motivation is based on emotions: fear, excitement, joy, and pain. All are beneficial, to a point, but you just cannot stay in any of those for an extended period. Confidence is an ongoing work in progress. No one trips to the summit of Mt Everest. That journey takes years of preparation, with no guarantee they will complete the ascent. Too many variables are present, like the weather or personal injury. A climber could have done everything exactly as their program was laid out, only for a storm to come through and close the window of opportunity. In a situation where disappointment or even devastation is the end result, the coach must help them focus on the journey and consistent training to enable them to take the next steps. Their starting point has been forever changing, never to return to its original location. “Building confidence” in the term itself describes building, not buying or wishing. When competing on any stage, hope is no longer part of the process. You cannot hope you prepared properly or hope someone else makes a mistake. You must take on a ‘god-like” complex while competing and have faith in the decisions you make in that setting. The mindset must be developed over the entirety of the journey. What is one practical way someone can start challenging limiting beliefs in everyday life? We have all heard the term ‘baby steps.” There is no point in the development process where ‘leaps’ are encouraged. Jumping too soon causes you to miss or overlook key items that are vital and have a place. Look at the desired final product and break the process into smaller parts. Practice the steps until they become mundane and no thought is needed to perform them. Then you take the next step. If you do not experience failure along the way, you are wasting time. Failure happens when you go beyond your current abilities or lack preparation. If you have perfected the steps through repetition, then a lack of preparation is not the reason for failure. You may have tried to advance too far, too fast. No worries. Adjust, Adapt, and Advance. Adjustments are part of the process and should never be viewed as failure. Keep building on the small steps, and your confidence will become a formidable foundation on which you continue to stand and rise above. How can people with ADHD turn traits that feel chaotic into real strengths? People with ADHD have an amazing skill that others do not possess, nor can they comprehend. In my experience, people with ADHD function on multiple levels most of the time. Their minds wander, which can be an incredible benefit when an impasse has been reached. They have the ability to think outside of the box, because that is their comfort zone. Staying in one lane causes them to lose focus and creates problems in their current situation. When the person with ADHD realizes they are looking at the same situation as the others, but they find multiple options for completing the task(s). The response is not, “How can you be so stupid,” to “How did you think of that, so quickly. That’s amazing.” This type of event often leads to greater confidence and a willingness to engage with others, rather than to avoid them for fear of ridicule. What role has adversity played in shaping your philosophy around resilience and personal growth? Being raised by a solo mother after the unexpected death of my 33-year-old father, we faced hardships that others did not see. Money was always tight and often short, but my mother never accepted any government handouts. We were taught that if you want something beyond necessities, you have to work for it and pay for it yourself. My mother was awesome and lived to 97. She instilled in us a work ethic, which has been my greatest strength throughout my life. I was not a gifted athlete and felt that if I outworked others, I would have a greater chance for success. As the saying goes, “Hard work outperforms talent; when talent does not work hard.” Academically, I had to create a way to learn and retain the information beyond memorization. ADHA individuals often reach for the shiny object. When you must create the object, it is not shiny but useful, and you will place more value on it. What is the one message you hope people carry with them after working with you or hearing your story? I want them to welcome setbacks and remove the opportunity for devastation. I am not a miracle worker; I simply adjust the tools in their mental toolbox. Every person possesses amazing talents, skills, and qualities that are unique to them. That is the starting point for them to start creating an amazing future for themselves. I can honestly say I have not met an athlete or client where I have said, “There is nothing this person offers that can create something amazing.” Every person is the driver of their own car, steering towards their future. If they can accelerate, brake, and steer clear of adversity, then they can control the outcomes and their future. For a coach, the greatest feeling I have ever achieved is seeing the look of satisfaction and achievement when the barrier has been removed, and they are moving towards a great future. They are the ones responsible, and they will earn that sense of entitlement. I just extend my hand when they fall, brush them off, and give them a push to keep moving. The best opportunity anyone could be offered. Follow me on Facebook, Instagram, and LinkedIn for more info! Read more from Jim Lutz

Written by Mary Rose Connolly, Wellbeing-Led Education Consultant Mary Rose Connolly is the founder of POSA Consulting and an experienced international educator with over 20 years in schools in Ireland and the UAE. She works with teens, families, and schools, bringing a strong background in positive health, wellbeing, and safeguarding to provide clear, personalised educational guidance. There is a moment many women in leadership quietly experience, usually somewhere between managing a crisis at work, replying to emails while sitting outside a child’s activity, remembering a school costume day at bedtime, or trying to be fully present for the people they love. It is the moment where you suddenly realise that, somewhere along the way, you became exceptional at coping while slowly losing connection with yourself. For years, employability has often been measured by visibility, endurance, and output. The employees who pushed the hardest, stayed the latest, carried the most, and sacrificed themselves most visibly were frequently celebrated as the gold standard. Women learned to adapt to these systems. We learned to juggle. We learned to hold everything together. We learned to overextend ourselves without even noticing we were doing it and the truth is, many high-performing women are not burning out because they are weak, they are burning out because they are relentlessly capable. As women, we often do not decide to overextend ourselves, we simply do what needs to be done. We solve problems. We hold families together. We carry emotional weight in workplaces. We lead teams. We support others. We absorb pressure quietly because somewhere along the line, we learned that this is just what strong women do. But strength without self-awareness eventually becomes survival mode, and survival mode is not authentic leadership. The leadership myth women need to stop believing One of the greatest mistakes many organisations still make is believing leadership only looks one way. Too often, women feel pressure to lead within outdated frameworks that were never designed with them in mind. We are still operating in systems that reward presenteeism over purpose, exhaustion over effectiveness, and control over connection. Women are frequently encouraged to ‘self-care’ or, worse, persevere their way through structurally unhealthy environments rather than being supported by workplaces willing to evolve. Policies around mental health, parental leave, menopause, and wellbeing are too often treated as optional extras instead of essential foundations for sustainable organisational growth. The result? Women begin to feel that protecting their wellbeing somehow makes them appear less committed. In reality, some of the most effective leaders I have worked with are women who lead with clarity around their values, their energy, and their boundaries. Authentic leadership is not about becoming harder, it is about becoming more honest. Women do not need to lead like men One of the most powerful realisations I have had throughout my career is that women do not need to replicate traditionally masculine leadership styles in order to be respected. We do not need to become less emotional, less intuitive, less relational, or less human. Our perspective matters precisely because it is different. As women, many of us lead while simultaneously navigating motherhood, caregiving, relationships, emotional labour, and the invisible expectations society places upon us. These experiences shape how we communicate, problem-solve, empathise, and connect. That is not a weakness, that is leadership intelligence. Leadership becomes far more sustainable when you stop performing leadership and start embodying it. Burnout does not always look dramatic One of the reasons burnout is so often missed in women is because many of us continue functioning exceptionally well while it is happening. We continue delivering. We continue supporting others. We continue showing up. Burnout is not always collapse, sometimes burnout is simply the gradual loss of your sense of self. It is waking up one day disconnected from your purpose, your joy, or your passion and because women are so skilled at carrying multiple responsibilities at once, we often do not recognise the warning signs until we are already emotionally depleted. This is why self-regulation matters so much in leadership. One of the most important habits I have developed as a leader is learning to pause, breathe, and recognise when I need a moment before responding. To be honest enough to say, “Can we revisit this conversation shortly?” instead of pretending I am fine when I am overwhelmed. There is incredible strength in emotional honesty. Leaders who regulate themselves create calmer, safer cultures for everyone around them. Authentic leadership requires courage There was a defining moment in my career when I stood up for something I fundamentally believed was wrong. I knew speaking up might carry consequences. I knew it might not change the outcome. But in that moment, I realised something incredibly important, even if I could not change the system, I would not allow the system to change me. That moment shaped the kind of leader I wanted to become. A leader grounded in values. A leader who understood that titles mean very little if you compromise who you are in order to keep them. Authentic leadership is not always comfortable. Sometimes it means being misunderstood. Sometimes it means being labelled difficult. Sometimes it means walking away from opportunities that no longer align with your values. But authentic leadership also creates something incredibly powerful, trust. Trust is what transforms workplaces, schools, businesses, and communities. Wellbeing is not separate from performance One of the most damaging beliefs in leadership is the idea that wellbeing and high performance exist in opposition to each other. They do not. Wellbeing is not the reward for success, it is the foundation that makes sustainable success possible. Organisations often struggle with wellbeing because they do not clearly define what wellbeing actually means within their culture. Wellbeing is not one thing, wellbeing is about creating environments and systems where people can thrive consistently without sacrificing themselves in the process. Wellbeing is about clarity, communication, boundaries, support, and meaningful human connection. It is about recognising that people perform better when they feel psychologically safe, valued, and trusted. The future of impactful leadership will belong to organisations that understand this. Follow me on Instagram, and visit my website for more info! Read more from Mary Rose Connolly Mary Rose Connolly, Wellbeing-Led Education Consultant Mary Rose Connolly is an international educator and school leader with over 20 years’ experience supporting young people and families in Ireland and the United Arab Emirates. Beginning as an English teacher, she developed a lasting belief in student voice and in empowering teenagers to grow into confident, capable adults. As a senior leader, she embedded well-being into school culture to strengthen relationships and drive outcomes. In 2025, she founded POSA Consulting to champion young people and provide trusted, unbiased guidance to families throughout their educational journey.

Written by Catherine Finger, Executive Coaching & Consulting Award-winning coach and multi-certified professional coach Catherine Finger contributes to the well-being of others by offering transformational coaching for leadership, health, and life. For years, I resisted calling myself a coach. Not within educational leadership circles, where coaching carried a clear and respected meaning tied to preparation, accountability, and professional standards. In those environments, coaching implied articulated competencies, ethical responsibility, and ongoing development. It was a role connected to trust, and I respected that deeply. Throughout my career in public education, I served as a classroom teacher, instructional coach, building and district leader, mentor, doctoral supervisor, and leadership developer at the county, state, and national levels. I studied leadership, taught leadership, and helped design systems intended to strengthen both leaders and the communities they served. At the heart of those systems was a shared understanding that competencies matter. Standards do not diminish creativity, they provide the foundation from which excellence can grow. Ironically, my invitation into professional coaching emerged through an entirely different area of my life: writing. As an author of a faith-based thriller series, I spent years participating in writers’ conferences and creative communities. Over time, fellow authors increasingly sought my input not only on writing craft but on clarity, direction, discipline, and purpose. I found myself listening deeply, asking thoughtful questions, helping others untangle their thinking, and supporting them as they moved forward in meaningful work. Without naming it as such, I was coaching. Several trusted friends encouraged me to pursue formal coach training. “You’re already doing this,” they would say. “Why not become a certified coach?” I resisted. Not because I doubted the value of what I was offering, but because at that time I struggled with how loosely the word “coach” was often used outside established professional systems. After decades of working within environments where titles were earned and competencies clearly defined, I found it difficult to embrace a professional identity that, in my perception, lacked rigor and accountability. At that time, it seemed almost anyone could call themselves a coach. So I said no. More than once. Yet, the writers kept coming. Then, somewhere around 2014 or 2015, I found myself stalled in the middle of my third novel. The clarity that had carried me through earlier manuscripts had thinned. At a writer’s conference, I met a man who introduced himself as an author coach. Under different circumstances, I might have dismissed the title altogether. Instead, I hired him. What unfolded in those weekly sessions quietly reshaped my assumptions about coaching itself. He didn’t advise me on plot, edit my sentences, or rescue me from creative frustration. Instead, he partnered with me through thoughtful questions, disciplined listening, accountability, and steady presence. He created the kind of reflective space in which clarity could emerge organically rather than be forced. The manuscript began singing again. So did my thinking. For the first time, I experienced coaching not as vague encouragement or performative motivation, but as a disciplined relational process capable of helping people access greater clarity, responsibility, creativity, and forward movement. I realized something important: I had not been resisting coaching itself. I had been resisting coaching without competencies. When I later entered formal coach training and encountered established competency frameworks for the first time, I felt something unexpected: relief. There were ethical codes. There were articulated competencies. There were distinctions between coaching, consulting, mentoring, supervision, therapy, and advising. There was rigor beneath the relational work and discipline beneath the conversation. I loved it immediately. Thoughtfully constructed competencies do not constrain excellence, they illuminate it. They articulate what skilled practice looks like while inviting practitioners into ongoing development. They cultivate accountability, intentionality, and reflective growth. In every serious profession, standards exist not as decoration, but as direction. Over time, as I immersed myself in the competency frameworks of the International Coaching Federation (ICF), the European Mentoring and Coaching Council (EMCC), and the Association for Coaching (AC), I found myself doing what leaders often do: looking for patterns. Each organization developed its own structures, language, and accreditation pathways. Yet beneath the variations, I noticed recurring commitments to ethical grounding, relational depth, reflective practice, disciplined partnership, and professional maturity. What began to emerge for me was something larger than a collection of coaching behaviors. I began to see an architecture of professional formation. Competence, I realized, is not merely a checklist of skills to perform. It is a way of being that deepens over time. That realization changed how I understood coaching and leadership itself. Outside the coaching room, I step into a very different arena, partnering with my horse in competitive events. A single distracted breath can disrupt the pattern. A moment of grounded clarity can steady an entire run. Presence is not something we discuss, it is something we embody. That world and my mare teach me so very much about embodied presence. Increasingly, I believe this is the deeper invitation hidden within professional coaching competencies. Competencies don’t just inform performance, they create the structure upon which presence unfolds. Coaching competencies, ethical frameworks, and standards matter deeply. But their greatest contribution is not simply helping coaches perform more effectively. Their deeper purpose is in helping practitioners become more reflective, intentional, grounded, disciplined, and relationally present. Follow me on Facebook, LinkedIn and visit my website for more info! Read more from Catherine Finger Catherine Finger, Executive Coaching & Consulting Award-winning coach and multi-certified professional coach Catherine Finger contributes to the well-being of others by offering transformational coaching for leadership, health, and life. Her passion to instill hope and celebrate beauty, goodness, and truth in the lives of leaders led her to launch her executive coaching and consulting business in 2019. Her years of successful experience as an educational leader, board member, adjunct professor, award-winning author, law enforcement chaplain and community leader equip her with unique insights and deep intuition on both organizations and individuals.

Written by Cedric Drake, Educational Psychologist and Technologist Cedric Drake is an expert in educational psychology. He dissects learning and brings innovative ideas. He contributes to educational think tanks and writes articles for academic institutions in the US and Asia. Currently, he is building a publishing company to connect students to companies in different fields and expand education. Many graduates wrestle with the quiet question of whether their higher education was worth the time and effort. This article dives into how the true value of a degree often lies in the personal transformation that occurs during the process, the skills developed, and the ways those tools can be used to create real-world opportunities. It’s not about the diploma, it’s about how you use what you've learned. The quiet question many graduates carry There is a moment that many graduates experience but rarely admit aloud. It usually arrives after the celebration ends, after the framed diploma is placed on the wall, and after life resumes its ordinary rhythm. The excitement fades, the student identity disappears, and a difficult thought quietly enters the mind: What if all of that time was wasted? Years were spent studying while others earned money, built careers, traveled, or started families. There were sacrifices no one fully saw, including financial strain, emotional exhaustion, missed opportunities, and the pressure of constantly proving that the degree would eventually “pay off.” Yet for many people, the return does not arrive immediately. Instead of feeling transformed, they feel suspended between accomplishment and uncertainty. This emotional conflict is more common than most people realize. Society often sells higher education as a guaranteed pathway to success, but real life is far more complicated. A degree does not instantly create fulfillment, wealth, or direction. Sometimes it simply gives a person the tools to begin rebuilding themselves more intentionally. The truth is that a higher degree rarely becomes valuable on its own. Its value emerges from what a person chooses to do with the knowledge, discipline, and perspective gained along the way. The degree changed you before it changed your circumstances One of the most overlooked realities of higher education is that its first return is often invisible. Long before career advancement or financial growth appear, the degree begins reshaping the individual internally. The person who entered the program is rarely the same person who leaves it. Somewhere between deadlines, research papers, presentations, failures, revisions, and moments of self-doubt, something deeper develops: resilience. A graduate learns to think critically under pressure, navigate complexity, persist through intellectual fatigue, and keep moving forward despite uncertainty. These transformations do not always appear immediately on a paycheck. Yet they quietly influence future opportunities, relationships, leadership abilities, and confidence. Many graduates overlook this evolution because they are seeking visible proof that the years have mattered. But growth is not always loud. Sometimes the return begins in the way a person now sees the world and themselves. Why many degrees feel “unprofitable” The disappointment many graduates feel often stems from a hidden expectation: the belief that education alone should automatically lead to success. In previous generations, a degree itself could be enough to secure stability. Today, however, credentials alone rarely guarantee meaningful opportunities. The modern economy rewards not only education, but also visibility, adaptability, communication, and practical application. This is where many people become discouraged. They complete the degree but never learn how to translate academic achievement into marketable value. Knowledge remains trapped inside résumés, transcripts, and unfinished ambitions. The most successful graduates eventually realize that the degree is not the final product. They are the product. The real question becomes: How can this knowledge solve problems? How can these experiences help others? How can this expertise create opportunities beyond traditional employment? Once education becomes useful to real people in real situations, the return on investment begins to grow. Turning knowledge into opportunity A higher degree gains value when it moves beyond theory and enters the world through action. A person with expertise in education may begin designing learning programs, mentoring students, speaking publicly, creating online content, or leading workshops. Someone trained in psychology may discover opportunities in coaching, consulting, research, or organizational leadership. An artist may transform academic insight into creative entrepreneurship, teaching, or community impact. Often, the greatest returns come from unexpected directions. Many people spend years waiting for permission to feel successful when, in reality, the degree has already given them the authority to begin building something meaningful. The challenge is no longer obtaining knowledge. The challenge is trusting that knowledge enough to use it. This shift changes everything. Instead of asking, “Was my degree worth it?” the question becomes, “How can I use what I know to create value for others?” That mindset transforms education from a static achievement into a living investment. The long-term return most people never anticipate Some investments produce immediate profit. Others mature slowly over time. Higher education often belongs to the second category. Many graduates only recognize the true value of their degree years later. They discovered that the communication skills developed during research presentations helped them become effective leaders. The discipline learned during demanding semesters prepared them for difficult professional environments. The intellectual curiosity cultivated in graduate school allowed them to adapt while others struggled with change. What once felt like “lost time” becomes foundational. Ironically, the return often appears when a person stops obsessing over whether the degree was worth it and starts using it as a platform for continuous growth. Careers evolve. Industries shift. Opportunities emerge unexpectedly. The degree may not create success overnight, but it can create a stronger, more capable version of the individual who pursues it. That version of oneself often becomes the greatest investment return of all. Education was never meant to be the ending A higher degree is not a magical finish line where life suddenly becomes perfect. It is a chapter sometimes painful, sometimes transformative, and often misunderstood. For those who feel they have wasted years pursuing education, the answer may not lie in regretting the journey. It may lie in recognizing that the story is still unfolding. The diploma itself is only paper. The real return comes from what the experience built within you: endurance, perspective, expertise, and the ability to continue evolving long after graduation. Education does not guarantee success. But when combined with courage, adaptability, and purposeful action, it can become the foundation for a life that eventually makes sense of every difficult year spent earning it. Follow me on Instagram for more info! Read more from Cedric Drake Cedric Drake, Educational Psychologist and Technologist Cedric Drake is an educational psychologist and technologist in the learning field. His ten years as an educator left him with the psychological understanding to innovate classrooms and learning centers for all ages. He has since gone on to be an educator at Los Angeles Opera, do doctoral studies in educational psychology, publish scholarly literature reviews and papers, and work at the American Psychological Association as an APA Proposal Reviewer for the APA Conference.

Written by Jensine Ines Madera, Entrepreneur, Founder & Producer Jensine Ines Madera is a Founder, Entrepreneur, and multidisciplinary Artist. As the Founder of 32peces, she merges art, storytelling, and innovation to build creative ecosystems that empower artisans, elevate cultural narratives, and inspire next-generation leaders. We are living in a paradox. We are more connected than ever, tethered to global networks, instant updates, and digital echoes, yet often more isolated. We have access to everything, but we lack presence. In this hyperconnected, frequently disconnected landscape, a fundamental human practice is being reimagined. It isn't just about religion anymore. It is about survival. It is about how we process the noise and find the signal. At 32peces collective, we believe in the intersection where arts and culture meet the human experience. We believe in the power of storytelling and the necessity of creative facilitation to navigate these complex times. At the heart of it all is a single, ancient word: pray. Defining the language of the soul Before we dive into the "how," we have to look at the "what."When we talk about prayer, most minds jump immediately to spiritual or religious frameworks. And for good reason. To pray most commonly means to communicate with a higher power, God, the Universe, or Ancestors, through words or silent thoughts. It is the central pillar of Christianity, Islam, Hinduism, and countless other traditions. But there is also a general, almost forgotten usage."Pray" can simply mean to ask or request politely. You’ve heard it in older English, "Pray tell." It is an invitation. An opening. A bridge between two entities. Here is the data-based reality of our current world: Global picture: Roughly 75-76% of the world’s population identifies with a religion. The practice: Among those billions, prayer is described as "widespread" across dozens of countries studied by the Pew Research Center. Frequency: Estimates suggest 50%-70% of people worldwide pray at least occasionally. Daily rhythm: Depending on the region, 30%-60% of adults pray daily. In the United States alone, 44% of people pray daily, with another 23% praying weekly or monthly. That means roughly 67% of Americans, two out of every three people you pass on the street, are reaching for something beyond themselves. Prayer is not a relic of the past. It is a global phenomenon. It is an active, living, breathing part of the human story. The 32peces perspective: Discovery over doctrine During the height of global uncertainty, a time of pandemic, isolation, and shifting foundations—I began building 32peces. As I launched conversations with artists, thinkers, and educators, I noticed a recurring theme. Everyone had a practice. Whether they called it "prayer" or not, each person had a way of reaching outward or inward. They had a way of grounding themselves while the world felt like it was spinning off its axis. We don't see prayer as a fixed ritual. We see it as a discovery. It is an interactive storytelling process between you and the infinite. It is a way to reimagine conversation when the usual channels feel clogged with static. Here are five ways to think about prayer as a living, evolving practice for the modern age. 1. Prayer as conversation, not performance At its core, prayer doesn't need to be polished. We spend so much of our lives performing. We curate our feeds, we edit our words, and we mask our vulnerabilities. We are constantly "on." Prayer is the antithesis of the Instagram grid. It isn't about saying the "right" words or following a rigid script. It is about honesty. Whether you are speaking to God, your inner self, or the universe, prayer becomes powerful only when it is unfiltered. Some people pray out loud in the car. Others write frantic notes in their journals. Some sit in heavy, thick silence. The common thread? They are speaking the truth somewhere it can be held. In a world where everything is curated, prayer is the one space where you don't have to perform. You can just be. 2. Prayer as reflection in motion Not all prayer happens while sitting still. For the creators, the builders, and the movers, prayer often shows up in the act of doing. Artists frequently describe a "flow state," a moment where thoughts cease, clarity arrives, and something deeper feels present in the room. This is a reflection in motion. It’s the prayer found in a morning walk, the conversation held while cooking a meal, and the intention set while painting or writing. You aren't stopping your life to pray; instead, you are finding prayer within your everyday living. At 32peces collective, we use creative facilitation to help people tap into this state. When the act itself becomes the conversation, the boundary between the sacred and the mundane disappears. 3. Prayer as questioning, not certainty We have been taught that prayer is about getting answers. But what if it’s actually about asking better questions? In a world where information is instantly accessible via a search engine, we have lost the art of the "deep ask." We want certainty. We want a timeline. We want a "yes" or a "no." But the real power of prayer lies in the curiosity: What am I meant to learn in this season? What do I need to release to move forward? Where should I place my energy next? Prayer is a space where curiosity meets intention. You don't need to have your belief system fully figured out to engage. Sometimes, the most honest, expert prayer you can offer is, "I don't know." Accepting the "not knowing" is where true growth begins. 4. Prayer as emotional processing Let’s be real, people are already "praying" in ways they don't always name. When you are journaling at 2:00 AM because your heart is heavy, that is a form of prayer. When you are talking things out alone in your room, seeking clarity, that is a form of prayer. Even using technology to unpack your thoughts when no one else is available can be a method of seeking. Prayer is where you metabolize life. It is how you take the raw, often painful experiences of your day and turn them into something meaningful. It is less about religion and more about the relationship you have with your own soul. It is the ultimate form of storytelling, the story you tell yourself about who you are and why you are here. If you're feeling stuck in your own story, you can book an appointment for a session that helps bridge these emotional gaps through creative expression. 5. Prayer as intimacy in a distant world We are living in a paradox of distance. Technology has made us reachable, but it hasn't necessarily made us known. We are connected to thousands, yet we often feel like no one truly sees us. Prayer creates intimacy. It is a moment where the noise quiets and something real surfaces. During the pandemic, many of us experienced this shift. Distance forced introspection. Silence created space. And in that space, people found new ways to connect deeper, more intentionally, more human. Prayer doesn't require proximity to another person. It requires presence with yourself and the infinite. It is the bridge that carries us from the "hyperconnected" surface down into the depths of actual connection. So, how do you pray? This isn't a question with one "correct" answer. That is the entire point. For some, it is the comfort of ancient tradition. For others, it is a constant evolution of thought and feeling. For many of us, it is something messy and beautiful in between. As we move forward through technological shifts, through cultural change, through new ways of relating, the question becomes even more relevant. Because once we have access to everything, we finally begin to ask for what matters. When we ask, we begin to understand ourselves differently. Maybe prayer isn't just about reaching upward. Maybe it's about reaching inward, reaching outward, and reaching across, toward meaning, toward clarity, and toward each other. At 32peces, we are dedicated to these conversations. Whether you are an artist looking for a creative collective or a seeker looking for a new way to tell your story, we invite you to keep asking. The most powerful thing you can do is keep the conversation going. How do you pray? Explore more about our journey and download resources here, or reach out for a contact inquiry to start your own creative conversation. Follow me on LinkedIn, for more info! Read more from Jensine Ines Madera Jensine Ines Madera, Entrepreneur, Founder & Producer Jensine Ines Madera is a multidisciplinary Artist, Entrepreneur, and Founder of 32peces, a creative collective bridging art, culture, and innovation. With over twenty years of experience in the creative services industry, she has worked across editorial fashion, styling, and digital design. Jensine’s work explores the power of storytelling to connect artisans, communities, and ideas. She has shared her insights as a guest speaker at WiSTEM 1871 Tech Lab and the University of Chicago. Through her projects and podcast, she continues to inspire dialogue around creativity, entrepreneurship, and cultural leadership.

Written by Aide Roxanna Reyes, CEO & Founder, Mental Health Counselor Aide Reyes, LLC Aide Roxanna Reyes is a Licensed Mental Health Clinician, LMHC-D, MSEd. She is the Founder and CEO of Mental Health Counselor Aide Reyes, LLC. Aide Roxanna Reyes is the author of the book "I Am Who I Think I Am" and the host of the podcast Mental Health Counselor Aide Reyes. Exercise is often associated with physical health, but its impact reaches far beyond the body. In this insightful article, Aide Reyes, LMHC-D, explores how movement supports emotional healing, trauma recovery, nervous system regulation, and mental well-being. Drawing from neuroscience, trauma-informed care, and RTT perspectives, she reveals how daily movement can become a powerful tool for resilience, emotional processing, and inner healing. When the body speaks, what words cannot In today’s fast-paced world, many individuals suppress or avoid emotions. Research shows that unprocessed emotions contribute to psychological and physical health concerns, including anxiety, depression, and stress-related illness. Healing is not only cognitive, but it is also physiological. The body holds what the mind cannot yet process. Exercise is a powerful therapeutic tool supporting emotional processing, nervous system regulation, and holistic healing. The neuroscience of exercise and emotional processing Exercise releases endorphins, serotonin, and dopamine, improving mood, motivation, and emotional stability. Research shows exercise can reduce depression symptoms by 30-40%. It reduces amygdala overactivity, strengthens the prefrontal cortex, and enhances neuroplasticity, helping the brain move from survival to resilience. A trauma-informed perspective Trauma is stored in the body as tension and dysregulation. Symptoms include fatigue, somatic distress, and emotional overwhelm. Exercise reduces cortisol and provides a safe outlet for emotional release while helping individuals reconnect with their bodies and regain a sense of control. Nervous system regulation Exercise activates the parasympathetic nervous system, improves vagal tone, and reduces hyperarousal. Movement signals safety to the brain, enabling emotional processing and regulation. Movement as emotional processing Movement reduces rumination, increases cognitive flexibility, and enhances creativity. It allows individuals to process and release emotions stored in the body, often resulting in emotional relief and clarity. RTT perspective Exercise reinforces positive beliefs, interrupts negative thought loops, and builds new neural pathways associated with resilience, confidence, and self-efficacy. Building emotional resilience Exercise increases self-efficacy, reduces anxiety, and strengthens discipline and stress tolerance. It teaches that discomfort is temporary and manageable. Practical applications Mindful movement Walking for reflection Rhythmic exercise Emotional release during movement Consistency over intensity Conclusion Exercise is a powerful pathway for emotional healing, supporting emotional release, nervous system regulation, and overall well-being. Healing does not always begin with words—sometimes it begins with movement. Start your journey today. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Aide Roxanna Reyes Aide Roxanna Reyes, CEO & Founder, Mental Health Counselor Aide Reyes, LLC Aide Roxanna Reyes is a licensed mental health counselor who has implemented RTT in her therapy sessions to help her patients reprogram their thinking and heal their childhood traumas and adult traumas. Aide Roxanna Reyes helps her patients heal from their traumas, reprogram their thinking, and help them create their best versions of themselves by using CBT (Cognitive behavioral therapy), hypnotherapy, etc.

The U.S. furniture market is one of the largest in the world. Custom furniture manufacturing represents a distinct segment of that market, accounting for approximately 20-25% of total furniture industry revenue. It is also one of the most demanding segments, driven by increasingly discerning clients who are turning away from mass-market products in favor of unique, individually designed pieces across a wide range of styles and finishes. Ukrainian Vitalii Zalitok is a craftsman and entrepreneur in custom furniture manufacturing, who understands the full production process inside and out, from initial concept to final installation. His background includes owning and operating a custom furniture studio in Ukraine, hundreds of completed projects, and extensive expertise in managing every stage of production from the first client call to the final on-site installation. Today, he continues his work in the United States. The American market presented him with challenges, yet it has also benefited from experience. The differences between the two countries in their approach to furniture manufacturing are striking. Vitalii Zalitok has managed to bring together practices from the Ukrainian market and the American approach to custom production, about which he shared with us, highlighting specific techniques and innovations that enhance efficiency and design quality in furniture manufacturing. American market demands The custom furniture industry in the United States is creative and artistically driven, but it operates within a framework of exacting quality standards. Building a reputation in this market requires more than skilled execution; it calls for the ability to reproduce the same level of quality consistently, project after project. Construction companies developing residential communities and working with vendors as high-volume contractors cannot afford to partner with manufacturers who "usually deliver nice work." What matters is finding a contractor who does it right every time. Mr. Zalitok notes that this approach to production and contract relationships was new and unfamiliar when he first arrived in the U.S. "In Ukraine, the homeowner themselves is looking for the manufacturer to produce custom cabinetry, decorative elements, or interior finishes for their space, but each company develops its own internal quality standards. There are no industry-wide standards as such. You solve problems as they come, relying on your experience," he explains. The difference may seem subtle, but in practice it fundamentally changes how a project is managed. Small details create large outcomes, from the way craftsmen read technical drawings to how gaps, joints, and tolerances are verified before installation. Clients: Similar or different? Another important distinction lies in client expectations. Private homeowners seek complete individuality: for them, every detail must be unique and one-of-a-kind. Contractors and large-scale builders, on the other hand, think in terms of scale and repeatability. Both types demand different skills and approaches from the manufacturer. The ability to shift between individual attention to detail and systematic reproducibility of results has become one of the core competencies that Vitalii Zalitok has refined to a high level in the American market. Inside american production A significant part of Vitalii’s work involves complex custom projects, for example, commissions where standard industry approaches don't apply and where design solutions include unconventional floor plans, unusual materials, or highly specific developer requirements. His entrepreneurial experience in Ukraine proved to be a direct competitive advantage in the United States: the ability to quickly assess a situation and find a way forward in non-standard circumstances is less common among local craftsmen. The practical flexibility of Ukrainian manufacturing, represented by the capacity to improvise, find unconventional solutions, and move forward without an established precedent, remained Vitalii’s foundational skill in the American market. “I was surprised by how demanding American clients are when it comes to documentation, compliance with state regulations, and attention to detail. In fact, they won’t tolerate even the slightest deviation from well-established rules. That’s why I adapted my approach to what the market demands: rigorous documentation for every detail and a thorough comparison of all aspects of the project with legal standards," Vitalii comments. Universality of a craftsman's skills Technical skills in furniture manufacturing can be acquired in any country. What sets Vitalii apart from his peers are the documented methodologies he developed and refined during his years running a furniture enterprise in the Kyiv region of Ukraine: a final quality inspection checklist and a proprietary stage-by-stage production control system. The final inspection checklist developed by Mr. Zalitok covers five sequential blocks: surface cleaning prior to evaluation, visual inspection against fixed criteria, functional testing of all moving components, verification of parts completeness, and packaging inspection before transport. Each block addresses a distinct risk area and is executed independently of the preceding one. This level of structured documentation is not common in standard U.S. custom furniture practice. "I noticed that American craftsmen follow the rules without deviation, sometimes way too rigidly," Vitalii observes. "There isn't always the space or the incentive to take initiative and improve the conditions of one's own working conditions. From my point of view, I see that clients and developers demand innovation: new design solutions, new approaches to material finishing, and new options in furniture catalogs that will catch a homeowner's eye and make them place an order." Vitalii Zalitok at a custom furniture company in the United States, where his primary responsibility is to inspect the quality of furniture before it is shipped to customers. Vitalii adjusts cabinet fronts, ensures that the gaps are correctly aligned, and checks the finished product for defects. In this role, he is able to incorporate his own quality assessment methods into the work. At the same time, Mr. Zalitok develops his own business. For his own company, he has chosen a focused specialization: painting, staining, and lacquering of wood furniture. Finishing work is one of the most technically complex processes in the industry and one of the most underserved in terms of qualified practitioners, he notes. His company has already completed a number of residential finishing projects — a meaningful start for an enterprise registered just four months ago. “As the company’s founder and CEO, I’ve chosen to focus on the two most profitable sectors within this niche market: private clients, for whom furniture is an investment in aesthetics, and design firms and furniture workshops,” Vitalii explains. “It’s a partnership where they manufacture the frames but outsource the ‘final touches’.” One of the most notable achievements in the first four months of the company's work was the complete finishing of a modern-style library for a private home: "We worked with solid oak, using a multi-coat staining technique with a deep matte finish. The natural texture of the wood created the atmosphere of a well-appointed traditional library, but despite its similarity to natural wood, the material is highly resistant to UV rays and other forms of damage.” A path forward for the american market At MODA Woodworking, Vitalii contributed to the company's growth and introduced a new product – aluminum facades with glass inserts. At the same time, he also trained his colleagues to work according to his methods. “The entire staff applies the quality standards I brought with me from Ukraine when delivering projects. I taught the engineers how to manufacture shelves with greater precision, apply coatings correctly, and perform proper gluing. Overall, my practices have become the standard across the company,” he adds. Mr. Zalitok identifies the specific changes in production approach that the whole American furniture industry, in his opinion, can adapt in order to become more efficient. Invest more in the preparation stage. In American manufacturing, project details left unresolved before work begins reliably lead to delays or rework down the line. Investing time in a thorough review of drawings and specifications at the outset reduces total execution time and lowers the risk of costly errors. Consistency matters more than brilliance. The American market, particularly construction clients, values consistent quality on a large scale more than a single outstanding result. Vitalii's advice to furniture companies is to develop their own work protocols and stick to them in every project. The finishing stage is the most important one. In the American client's perception, the quality of a piece of furniture is defined by what they see at the moment of handover. Investment in rigorous final quality control is the highest-return point in the entire production chain and the one most directly tied to long-term reputation. Many specialists possess either technical craftsman skills or managerial experience. Less commonly, both are combined – and rarer still is the experience of a business owner who was personally responsible for the entire production cycle and developed his own documented operational systems as a result. Vitalii Zalitok offers the American market rare expertise, proprietary methodologies for improving furniture quality, and a forward-looking approach to handling non-standard situations. Although the technical foundation of his profession is well-known,Vitalii Zalitok applies it with a level of consistency and structure that aligns well with what American clients and construction companies look for.

Written by Maria Amato, Director of Research, Integration Lead Maria, Research Director at Rejuvyn, blends neuroscience, plant medicine, and heart-based spiritual practices. She guides leaders through transformative psychedelic journeys, helping them awaken, integrate insights, and lead with clarity, compassion, and heart-centered awareness. In today’s cultural landscape, more people are questioning conventional models of mental health and personal development. Alongside therapy, coaching, and mindfulness practices, there is a growing interest in deeper experiential approaches to inner exploration. One of these approaches involves the use of psychedelic substances, such as psilocybin, in structured, intentional, and supported environments. While the scientific and clinical interest in this field has expanded significantly in recent years, one fundamental insight is often underestimated. The outcome of a psychedelic experience is shaped far more by preparation than by the experience itself. “Preparation is not optional. It’s the foundation of every meaningful psychedelic experience.” – Maria Amato, Lead of Integration at Rejuvyn Retreat Center Rejuvyn, a psychedelic retreat center based in the Netherlands, has supported hundreds of individuals through psilocybin-assisted inner work. Across these journeys, a consistent pattern emerges, the experience itself is only one part of the process. The real transformation is determined before and after the session. Modern psychedelic research supports this as well. Studies led by researchers such as Robin Carhart-Harris and Roland Griffiths have consistently shown that factors like mindset (“set”), environment (“setting”), and psychological preparedness strongly influence both the acute experience and long-term outcomes. Preparation is not a warm-up phase, it is part of the intervention. Psychedelics are not a shortcut to healing A common misconception is that psychedelics “fix” psychological or emotional challenges in a direct or immediate way. In reality, they tend to amplify rather than erase. They can temporarily reduce the rigidity of habitual thought patterns and increase emotional and cognitive flexibility, what neuroscience often refers to as increased “neuroplasticity”, but what emerges during the experience is largely shaped by what already exists within the individual. From a psychological perspective, this aligns with models such as predictive processing, when the brain’s usual filters loosen, suppressed emotions, memories, and beliefs can surface more freely. This is why intention and preparation matter so deeply. Without them, the experience can feel overwhelming or fragmented. With them, it can become meaningful and integrative. Transformation is therefore not about becoming someone new. It is about changing the way you relate to what is already there. Why a certain level of fear is not only normal, but useful It is common to feel hesitation before a psychedelic journey. Fear of losing control, fear of emotional intensity, or fear of the unknown often arise in the preparation phase. This is not a red flag. In fact, experienced facilitators often see a moderate level of fear as a healthy indicator. It reflects psychological realism, a recognition that the process carries depth, unpredictability, and emotional intensity. Stanislav Grof, one of the pioneers of transpersonal psychology and psychedelic therapy, often emphasized that non-ordinary states of consciousness can surface both deeply healing and deeply challenging material. The key variable is not avoidance of difficulty, but the capacity to stay present with it. Fear, when held consciously, becomes information rather than interference. It signals that something meaningful is being approached with respect. Interestingly, research and clinical observation consistently show that challenging psychedelic experiences are not necessarily negative outcomes. When properly integrated, they are often associated with significant long-term psychological growth. Readiness is not a feeling, it is a set of conditions Rather than asking, “Am I ready?”, a more useful question is, “Do I currently have the conditions that support deep inner work?” Signs of readiness often include: Willingness to experience difficult emotions without immediately trying to suppress or escape them. Capacity for curiosity rather than control. Motivation rooted in understanding, healing, or growth rather than urgency. Access to a stable environment for integration afterward. Openness to reflection and behavioral change after the experience. Signs it may be better to wait: Seeking a rapid solution to emotional pain or trauma without broader support. Experiencing acute psychological instability or crisis. Lack of time, space, or emotional support for integration. In clinical psychedelic settings today, screening is considered essential rather than optional. This reflects a broader consensus in the field, psychedelic experiences are powerful, but not universally appropriate at all times in a person’s life. How to prepare: Beyond information into embodiment Preparation is often misunderstood as intellectual readiness. In reality, it is multi-layered, cognitive, emotional, and physiological. “Preparation is not just about planning or reading, it’s about engaging your mind, heart, and body, and showing up fully for the work ahead.” – René van der Zauwen, Founder of Rejuvyn Retreat Center 1. Clarify intention Intentions are not goals in a conventional sense, they are orientation points. Across thousands of participants, we consistently observe four primary intention categories: Connection: To self, others, nature, or life Emotional healing: Processing grief, fear, or trauma Personal development: Clarity, direction, empowerment Spiritual exploration: Sense of meaning, consciousness expansion, transcendence, and ego dissolution A clear intention does not control the experience, it provides coherence during integration. 2. Build emotional awareness Practices such as journaling, therapy, or mindfulness help surface recurring emotional patterns. This is important because psychedelics tend to intensify what is already psychologically active, not replace it. In clinical psychedelic research and preparation protocols, this is often referred to as increasing “emotional granularity” and psychological flexibility, the ability to notice, name, and stay present with complex internal states without immediately reacting to them. This is one of the reasons why therapeutic approaches such as Acceptance and Commitment Therapy (ACT) and Internal Family Systems (IFS) are increasingly used in psychedelic preparation and integration work. ACT strengthens the capacity to stay with difficult emotions without avoidance, while IFS helps individuals relate to different “parts” of the psyche with less fear and reactivity. Similarly, mindfulness-based interventions used in studies at institutions such as Johns Hopkins and Imperial College London consistently show that participants who can observe thoughts and emotions without over-identifying with them tend to navigate psychedelic experiences with greater stability and clarity. In simple terms, psychedelics don’t create emotional material, they remove the distance between you and it. Emotional awareness training increases your ability to stay present when that happens. 3. Regulate the nervous system Sleep, nutrition, movement, and breath-based practices are not secondary details. They shape your baseline nervous system state, and that state influences how you experience everything in a psychedelic journey. In simple terms, your nervous system determines whether you can stay open and present or whether you become quickly overwhelmed, anxious, or shut down when emotions intensify. This matters because psychedelics don’t create your emotional state, they amplify it. If your system is already overactivated or depleted, the experience is more likely to feel chaotic. If it is more regulated, there is usually more capacity to stay grounded through intensity. This is why basic practices like breathing, grounding, and gentle movement are not “nice to have”, they train your system to stay present instead of reacting automatically when things get intense. 4. Create integration support Integration is where meaning stabilizes into lasting change. Without a supportive post-experience environment, even profound insights can fade quickly. This is one of the most consistent findings in both clinical research and retreat settings. After a psychedelic experience, many people report what is often described as an “afterglow” phase, days or sometimes a couple of weeks where clarity, emotional openness, and motivation feel naturally elevated. During this period, insights can feel self-evident, and life can appear to shift effortlessly. However, this phase is temporary. As the nervous system returns to its baseline patterns and everyday responsibilities resume, old habits and emotional structures often re-emerge. It is precisely at this point, when the contrast between insight and real life becomes visible, that the actual integration work begins. For this reason, there is growing recognition in the field that support should not end immediately after the experience itself. While most programs still focus primarily on the retreat or ceremony phase, a small number of approaches now extend structured integration significantly beyond this initial period. Rejuvyn is part of this smaller group, offering an integration process that continues for over five weeks after the experience. The intention is not to extend the experience itself, but to support what often proves to be the most important phase, translating insight into sustained change once the afterglow naturally fades and real-life patterns reassert themselves. 5. Educate yourself without overloading the mind Understanding what psilocybin does, what experiences may arise, and what risks exist can reduce anticipatory anxiety. However, over-intellectualization can also become a form of resistance. Balanced preparation means informed, not saturated. At Rejuvyn, we support this through educational resources and structured preparation programs that combine knowledge with guided practice, reflection, and community support. Not everyone is in the right place for psychedelic work Psychedelic experiences can be transformative, but they are not universally appropriate. In clinical contexts, careful screening is considered a non-negotiable safety standard. Individuals with a history of psychotic disorders (such as schizophrenia or bipolar I disorder) or certain medical conditions affecting the heart, brain, or neurological stability may face increased risks. These considerations are not theoretical, they are based on well-documented clinical risk profiles. Why professional screening matters As Maria Amato emphasizes, trustworthy retreat centers should always follow a strict and thorough screening process, ideally including direct, face-to-face interaction with potential participants. She discourages enrolling in retreat programs that do not provide this kind of service. Proper screening helps ensure that participants are emotionally and physically prepared, risk factors are identified early, additional support or alternatives can be recommended, and safety remains the top priority. Final reflection Preparation is not a preliminary step toward a psychedelic experience, it is part of the experience itself. Long before any altered state is entered, the quality of that experience is being shaped by how a person relates to themselves, their capacity for honesty, emotional presence, and willingness to meet discomfort without immediately turning away from it. This is why preparation is not about predicting what will happen. It is about increasing the ability to stay present with whatever does. Before entering such a process, a more meaningful question than “What will happen?” might be, “Can I stay with what arises without abandoning myself?” Because ultimately, psychedelic work is not about escape or transformation in isolation. It is about relationship, the way a person meets their own inner world, and what they choose to do with what is revealed. Deepening your preparation For those who feel genuinely called toward this work, preparation is not something to be improvised or reduced to a checklist. It is a process that benefits from structure, reflection, and support over time. At Rejuvyn, we offer a Community Platform designed to support this phase of the journey more deeply, bringing together guided preparation, expert input, reflective practices, and direct access to our team in one continuous space. Enroll in the Rejuvyn Community Platform to access a 4-module video-based preparation course, expert talks, guided meditations, breathwork practices, community spaces, and direct support from the Rejuvyn team. Follow me on Instagram, LinkedIn, and visit my website for more info! Read more from Maria Amato Maria Amato, Director of Research, Integration Lead Rejuvyn is a Netherlands-based organization dedicated to guiding deep, safe, and science-informed personal transformation through immersive plant medicine retreat programs. Its mission is to bridge ancient wisdom and modern science, supporting individuals to access higher states of clarity, purpose, and leadership through ethical, trauma-informed practice.

Moniek Garside is a licensed clinical social worker, speaker, educator, author, and mental health expert known for her work helping individuals move from burnout and survival mode toward intentional living and sustainable well-being. Through her work across therapy, academia, consulting, and leadership spaces, she focuses on the power of boundaries, self-preservation, emotional awareness, and the mind-body connection. In this interview, she shares insight into burnout, high-functioning stress, workplace wellness, and the importance of slowing down long enough to reconnect with yourself in a world that constantly rewards overextension. Moniek Garside, Mental Health Expert What first led you to focus on helping people move from autopilot to intentional living? For years, I sat across from people who looked successful on paper but felt completely disconnected from themselves in real life. They were showing up for everyone else, meeting expectations, achieving goals, and surviving day to day responsibilities, yet internally they were exhausted, overwhelmed, and emotionally numb. What stood out to me was that many people were not truly living intentionally. They were functioning automatically. As a therapist, educator, and speaker, I also recognized how common this pattern was within high achieving professionals, caregivers, and helping professions. We often normalize burnout, overextending ourselves, and constantly pushing through without ever pausing to ask ourselves what we actually need. That realization became the foundation of my work. I began focusing on helping people reconnect with themselves through awareness, boundaries, and intentional self preservation. Intentional living is not about perfection or productivity. It is about becoming present enough to make choices that align with your values, your well being, and the life you truly want to experience rather than simply survive. How has working across therapy, academia, and consulting shaped the way you approach mental health today? Working across multiple spaces has allowed me to see mental health from both individual and systemic perspectives. In therapy, I see the deeply personal impact stress, trauma, burnout, and emotional disconnection have on people’s daily lives. In academia, I work closely with future professionals and consistently observe the pressures, expectations, and emotional demands placed on helping professionals before they even enter the workforce. Through consulting and speaking, I see how workplace culture, leadership, and organizational systems contribute to employee well being or emotional exhaustion. What these experiences have taught me is that mental health cannot be addressed in isolation. It is connected to our environments, relationships, boundaries, workload, identity, and the expectations we carry. I approach mental health through an integrative lens that acknowledges both the mind and body connection while also recognizing the importance of sustainable systems and healthy workplace cultures. My work centers on helping people move beyond simply coping and toward creating intentional practices that support long term wellness, self awareness, and emotional sustainability. What patterns do you consistently see in high functioning professionals who appear fine but are actually burning out? One of the biggest misconceptions about burnout is that it always looks obvious. Many high functioning professionals continue performing well while emotionally and mentally struggling beneath the surface. They are still meeting deadlines, showing up for others, and appearing productive, which often causes their distress to go unnoticed, even by themselves. I frequently see chronic overcommitment, difficulty resting without guilt, emotional numbness, irritability, disconnection from joy, and the inability to slow down without feeling anxious. Many people have become so accustomed to functioning in survival mode that they no longer recognize it as unhealthy. Their nervous systems are constantly operating in a state of pressure and hyper responsibility. Another common pattern is identity attachment to productivity. Many professionals have unintentionally linked their worth to what they accomplish, how much they can carry, or how available they are to others. Over time, this creates emotional depletion and loss of self. Burnout is not always about doing too much. Often, it is about living disconnected from yourself for too long. Where do you think the current conversation around self care is getting it wrong? I believe self care has become overly commercialized and performative. We often reduce it to temporary activities while ignoring the deeper emotional and behavioral changes required for true well being. Bubble baths, vacations, and spa days can absolutely be enjoyable, but they are not substitutes for boundaries, rest, emotional honesty, or sustainable lifestyle changes. Real self care is often uncomfortable because it requires awareness and accountability. It may look like saying no without guilt, asking for help, honoring your limits, leaving environments that are draining you, or recognizing that constant productivity is not the same as worthiness. Those are the practices that actually protect our mental and emotional health long term. I also think many people are practicing recovery instead of prevention. They wait until they are overwhelmed, emotionally exhausted, or disconnected before paying attention to themselves. Sustainable wellness requires intentional self preservation before burnout happens, not only after we hit a breaking point. Self care should not be treated as an occasional reward. It should be integrated into the way we live, lead, and care for ourselves daily. How are boundaries evolving from a personal concept into a leadership and workplace skill? Boundaries are no longer just personal wellness tools. They are becoming essential leadership skills. Healthy leadership requires emotional awareness, communication, sustainability, and the ability to model balance in environments that often reward overworking and constant accessibility. Employees are paying closer attention to workplace culture and whether organizations genuinely support well being or simply promote performance at all costs. Leaders who understand boundaries create healthier environments because they recognize that people cannot function well long term when they are chronically overwhelmed or emotionally depleted. Strong boundaries improve communication, reduce resentment, increase clarity, and support healthier team dynamics. They also create psychological safety by allowing people to express needs, ask questions, and maintain realistic expectations. I think we are beginning to understand that burnout is not just an individual issue. It is also a workplace and leadership issue. Sustainable leadership means recognizing that protecting people’s well being is not separate from productivity or success. It is foundational to it. What early signs tell you someone is living on autopilot rather than awareness? One of the earliest signs is emotional disconnection. People often tell me they feel numb, constantly distracted, or unable to remember the last time they genuinely felt present, rested, or fulfilled. They are moving through routines automatically without checking in with themselves emotionally or physically. Another sign is chronic busyness without reflection. When someone feels uncomfortable slowing down, being still, or sitting alone with their thoughts, it often indicates they have become disconnected from their internal needs and experiences. They may also struggle to identify what they actually enjoy outside of responsibilities and obligations. Living on autopilot can also look like difficulty setting boundaries, consistently prioritizing everyone else’s needs, and making decisions based solely on pressure, expectation, or survival rather than intention. Over time, people lose connection with themselves because they spend so much energy reacting instead of intentionally responding to life. Awareness begins when we create enough space to pause, reflect, and truly listen to ourselves again. What is one practical way someone can start building sustainable self preservation into their daily routine? One practical starting point is creating intentional pause points throughout the day. Most people move from one responsibility to the next without ever checking in with themselves mentally, emotionally, or physically. Even a few minutes of intentional awareness can begin shifting that pattern. I encourage people to ask themselves simple questions throughout the day. “What do I need right now?” “How am I actually feeling?” or “Am I responding from alignment or survival?” These small moments of reflection create awareness, and awareness creates choice. Sustainable self preservation is built through consistency, not intensity. It is not always about making massive life changes overnight. Sometimes it is protecting your lunch break, taking a walk without multitasking, ending work on time, limiting emotional overextension, or giving yourself permission to rest without earning it first. Small intentional practices repeated consistently help regulate the nervous system and reconnect people to themselves in meaningful ways. What does “self preservation is not selfish” look like in real, everyday decisions? Self preservation looks like recognizing that constantly abandoning yourself to meet everyone else’s needs is not sustainable. In everyday life, it may look like declining commitments that exceed your capacity, protecting your peace without overexplaining, resting when your body needs rest, or choosing not to engage in relationships and environments that consistently drain you. For many people, especially caregivers, helping professionals, and high achievers, self preservation feels uncomfortable at first because they have been conditioned to prioritize productivity, availability, or caretaking over themselves. But preserving your mental and emotional well being is not selfish. It is responsible. When we ignore our needs long enough, it impacts our relationships, our health, our leadership, and our ability to show up fully for others. Self preservation allows people to function from a place of intention instead of depletion. It is not about choosing yourself at the expense of others. It is about recognizing that you matter too. If someone feels disconnected from themselves, where should they begin to rebuild awareness? The first step is slowing down enough to notice the disconnection without judgment. Many people immediately try to “fix” themselves instead of first creating space to understand what they are feeling and why. Awareness begins with honesty. I encourage people to reconnect with themselves through reflection and intentional stillness. Journaling, mindfulness practices, therapy, spending time alone without distraction, or even taking a few quiet moments during the day can help people begin noticing their thoughts, emotions, needs, and patterns again. It is also important to pay attention to what has been consistently ignored. Often, disconnection develops after prolonged stress, emotional suppression, burnout, or constantly prioritizing everyone else’s expectations. Rebuilding awareness means learning to listen to yourself again instead of only responding to external demands. The goal is not perfection. It is presence. Small moments of intentional awareness repeated consistently can help people reconnect with themselves in a powerful and sustainable way. Follow me on Instagram, LinkedIn and visit my website for more info! Read more from Moniek Garside