Written by Elizabeth Hopper Borge, Health and Wellness Coach Elizabeth Borge is a well-known Yoga and Tai chi professional, a National Board Certified health and Wellness coach, NBC-HWC, and a C-IAYT yoga therapist. She is the owner of Fit for Life Jenkiintown and founder of Dancer for Life LLC. Dance is more than just an art form; it is a powerful way to express yourself, release emotions, and get fit from head to toe. Whether you are gliding through a graceful turn or stomping with energy and purpose, dance engages your mind, body, and spirit in a way that few other activities can. The importance of dance Dance is a language everyone can speak. It does not matter how old you are, where you come from, or what your background may be; dance has the power to connect, uplift, and transform. It builds confidence, improves posture, sharpens memory, and reduces stress. Many studies also show that dancing can boost heart health and increase flexibility and strength. What makes dance even more special is how accessible it is. You do not need to be a professional or have years of training. With a little guidance and a supportive environment, anyone can start dancing, gain confidence, and find their own style. And unlike traditional workouts, dance feels less like a routine and more like fun. Dance your way to fitness Dance is a fantastic workout. In just one class, you can burn calories, strengthen muscles, improve coordination, and boost endurance. It is great for your heart and your mood. Because it is fun and set to music, it makes it easier to stay consistent and motivated. If you are looking for a fresh way to move your body and enjoy the process, dance might be exactly what you need. Join our dance classes At Fit for Life Jenkintown, we welcome dancers of all levels. Whether you are brand new or getting back into it, our classes are designed to help you move with confidence and joy. Join us each week: Intro to Contemporary – Tuesdays at 5:30 PM: Explore the expressive and flowing style of contemporary dance. This class introduces the basics of technique and movement in a relaxed, creative atmosphere. Intro to Jazz – Tuesdays at 6:45 PM: Feel the energy of jazz. This class blends classic jazz moves with fun choreography to help you stay active and inspired. Tap Dance – Wednesdays at 5:30 PM: Learn to dance with rhythm and style. Tap dancing is a fun way to build coordination and musicality, and it offers a great mental and physical workout. Beginner Ballet – Mondays at 5:00 PM & Wednesdays at 6:30 PM: Discover the elegance and discipline of ballet. This class focuses on grace, posture, and core strength, providing a timeless way to improve flexibility and find your inner balance. No experience is needed, just bring your energy and an open mind. When you are ready to step into the rhythm, visit fitforlifejenkintown.com/schedule-rates to sign up. You can also follow us on Facebook and Instagram to stay updated. Let dance become your favorite way to stay fit, feel great, and express yourself. We cannot wait to see you in class. Visit my website for more info! Read more from Elizabeth Hopper Borge Elizabeth Hopper Borge, Health and Wellness Coach Elizabeth is an NHB-WC (Board-Certified Health and Wellness coach), Certified Professional Coach, and Certified Weight Loss Coach (AFPA). She is a C-IAYT yoga therapist and has had years of counseling experience. She is a Level 1 and Level 2 IIQTC (Institute of Integral Qigong and Tai Chi) Senior Trainer, Tai Chi Easy Senior Trainer, and a Healer Within Senior Trainer. She is using all these skillsets to support your wellness journey.

Written by Ada Garza, The Transition Alchemist Ada Garza is the founder of Love.Alchemy.Life , guiding individuals and corporate leaders through life transitions using emotional alchemy, breathwork, and energy healing. She helps transmute emotional chaos into clarity, enabling clients to embody resilience, reconnect with their soul, and lead with presence and purpose. I remember standing in my new house, the one I had purchased on my own after my divorce, and feeling absolutely nothing. On paper, I was on my way to successfully rebuilding my life: the house, the car, the independence. A fresh start built entirely by my own hands. But internally, something was missing. I wasn't living my life. I was managing it. And I didn't fully understand why, until my body forced me to pay attention. When functioning isn't the same as living In the 6 months after my divorce, I did what high-functioning adults do: I handled it. I secured housing. I reorganized my finances. I adjusted to earning half the income. I navigated responsibilities I had never managed alone before. From the outside, I was stable. Internally, I was in survival mode. Chronic financial pressure. Emotional grief. Identity reconstruction. The cognitive load of starting over. These weren't dramatic crises, they were sustained stressors, and sustained stress does something very specific to the brain and body. My digestion began to fail. I lost weight rapidly. My body stopped absorbing nutrients properly. My hair began falling out. My energy disappeared. Nothing catastrophic had happened. But my nervous system had been running on high alert for months. The neuroscience of survival mode In Chapter 4 of The Body Keeps the Score, psychiatrist and trauma researcher Bessel van der Kolk discusses brain imaging research that shows what happens under chronic stress. When the nervous system perceives an ongoing threat: The amygdala (the brain's threat detection center) becomes hyperactive. The prefrontal cortex (responsible for executive function, perspective, and emotional regulation) shows decreased regulatory capacity. The HPA axis (hypothalamic-pituitary-adrenal system) remains activated, keeping stress hormones elevated. Over time, prolonged activation of this stress system can impact sleep quality, digestion, cardiovascular health, and cognitive clarity, particularly as we age. This body reaction isn't a psychological weakness. It's physiology. When this pattern persists, the brain prioritizes survival over presence. You can still function. You can still achieve. You can still check boxes. But access to pleasure, connection, creativity, and grounded decision-making becomes significantly reduced. Your system is scanning for threats, not savoring experience. When your nervous system is prioritizing survival, presence becomes physiologically limited, and life can begin to feel as though it's passing you by. Why logic doesn't fix it Well-meaning people would tell me: "Just don't stress. It will work out." The issue wasn't my thoughts. It was my physiology. When the autonomic nervous system is dysregulated, cognitive reframing alone has a limited impact. You cannot reason your body out of a stress response that has become chronic. Your nervous system does not respond to reassurance. It responds to regulation. And I wasn't regulating. I was coping. There's a difference. Coping helps you function. Regulation restores safety. The moment of recognition The shift happened in a quiet, uncomfortable moment. I was standing in front of the mirror, thinner than I had ever been, visibly depleted, and it hit me: I teach nervous system regulation. And I had abandoned my own. Like many high achievers, I defaulted to control: fix the finances, optimize the budget, push through the fatigue. But I had not asked the most important question: What does my nervous system need to feel safe? That question changed everything. What actually restores presence The turning point wasn't financial stability. It wasn't external certainty. It was somatic regulation. I returned to breathwork. To grounding practices. To structured nervous system regulation protocols. I reduced stimulants. I removed alcohol. I adjusted my nutrition, not from control, but from attunement. As my system stabilized: My thinking became clearer. My decision-making improved. My digestion began to recover. My weight normalized. My hair loss eased, and new growth returned. My energy returned. Not because my circumstances were perfect. But because my nervous system no longer believed I was under constant threat. When the prefrontal cortex regains regulatory control and the body exits chronic stress activation, solutions that once felt out of reach become visible. This is not motivational rhetoric, it is neurobiology. Survival mode is common, especially among high performers High achievers are particularly susceptible to prolonged survival states because productivity masks dysregulation. You can lead a company, raise children, rebuild after divorce, scale a business, all while your nervous system remains in sympathetic dominance. You may look composed. But internally, your body is allocating resources toward protection, not restoration. Over time, this shows up as: Digestive dysfunction Hormonal disruption Chronic fatigue Emotional numbness Reduced resilience Decision fatigue And eventually: a quiet sense that life feels flat, even when it looks successful. Why somatic work is foundational If chronic stress alters brain function, then restoration must involve the body. Cognitive insight is powerful, but incomplete. Somatic work directly engages the autonomic nervous system. Through breath regulation, vagal tone enhancement, grounding, and embodied awareness practices, the body begins to register safety again. When safety returns: Executive function improves. Emotional regulation strengthens. Creativity and strategic thinking expand. The body's natural restorative processes begin to function more efficiently. This is why nervous system regulation is not a luxury wellness trend. It is foundational leadership hygiene. You cannot sustainably build a life, a company, or a legacy from chronic survival mode. What becomes possible When the nervous system exits survival mode, something subtle but profound shifts: You stop managing your life. You start inhabiting it. Food tastes good again. Conversations feel real. Decisions feel grounded rather than reactive. Your body becomes an ally rather than a liability. You regain access to the full architecture of your brain, not just the parts designed to keep you alive, but the parts designed to help you live. An invitation If you are high-functioning but internally exhausted. If you've rebuilt your life yet feel disconnected from it. If your body is signaling strain while you keep pushing forward. Your nervous system may not be broken; it may simply be stuck in survival mode. And survival mode is not a character flaw. It is a physiological state, one that can be shifted with the right tools. When you regulate your nervous system, you do more than reduce stress. You reclaim your cognitive clarity, your physical vitality, and your capacity for presence. A simple starting point Before you move on from this article, pause for a moment. Take one slow breath in through your nose. Now exhale longer than you inhaled. Do that three times. Notice: Did your shoulders drop? Did your jaw unclench? Did your thoughts slow even slightly? That subtle shift is your nervous system responding to safety. Regulation does not require dramatic life changes. It begins with small, repeated signals of safety. And those signals accumulate. Lastly, I invite you to experiment with one question this week: Am I pushing through, or am I regulated? The answer may change how you lead, decide, and live. Imagine having the mental clarity and physical energy to enjoy time with your family, and still feel restored afterward. Imagine being on vacation and so regulated that you confidently stop checking your work emails so you can fully recharge, knowing that whatever happens will be solved in due time. Imagine waking up every morning, making breakfast, savoring your food with a cup of coffee in hand, and feeling gratitude and fulfillment. This is what becomes possible when survival is no longer running the system. Follow me on Facebook , Instagram , and visit my website for more info! Read more from Ada Garza Ada Garza, The Transition Alchemist Ada Garza is a Transition Alchemist and the founder of Love.Alchemy.Life , guiding individuals and leaders through major life transitions using nervous system healing, breathwork, and energy healing. Through her signature Alchemical Spiral method, she helps clients transform emotional suppression into embodied resilience, reconnect with their authentic selves, and navigate change with clarity and self-trust.

Written by Bonnie Montney, Herbalist & Apothecary Bonnie Montney, founder of Wild Medicine Apothecary, blends ancient wisdom with modern science to create sustainable, holistic remedies. Her dedication to natural healing and community wellness has made her a trusted herbalist and entrepreneur, committed to nurturing both people and the planet. The human body does not run on volume. It runs on signal. Hormones circulate in microgram concentrations. Neurotransmitters bind to specific receptors in precise amounts. Immune cells respond to defined chemical messengers. In physiology, more is not always better. Louder is not stronger. Signal must be accurate, or systems begin to drift toward dysregulation. This is not a metaphor. It is basic biology. The discipline of signal Endocrine signaling  depends on narrow concentration ranges to maintain homeostasis, and even small deviations can alter systemic function. Receptor ligand and binding operate through specificity, not exaggeration. Chronic overstimulation of stress pathways reshapes how the nervous system regulates itself over time, a process well described in research on allostatic load . The body does not respond to amplification. It responds to precision. Herbalism operates on the same principle. Plants are not vague forces of nature. They are complex chemical compositions: alkaloids, flavonoids, terpenes, polysaccharides, and phenolic acids. Their effects depend on dose, preparation, extraction method, and context. A water infusion extracts differently than alcohol. Vinegar pulls different constituents than glycerin. Solvent choice measurably alters phytochemical yield and biological activity. In apothecary practice, clarity is not aesthetic. It is protective. And yet, in the modern wellness landscape, language often grows louder as chemistry grows quieter. Herbalism: Plants as chemical conversation Herbal medicine is not mystical. It is chemical. Plants synthesize secondary metabolites for survival: defense compounds, signaling molecules, and adaptive responses to stress. Many of these compounds interact with human physiology in measurable ways. Alkaloids influence neural pathways. Flavonoids modulate inflammatory signaling. Polysaccharides affect immune activity. These interactions are studied within pharmacognosy and phytochemistry, not folklore. Even within the same plant species, constituent concentrations vary based on growing conditions, harvest timing, and processing. Precision in herbalism, therefore, requires more than tradition, it requires literacy in variability. Preparation matters because chemistry changes with extraction. Water infusions preferentially extract hydrophilic constituents. Alcohol extracts a broader spectrum of compounds, including many alkaloids and resins. Vinegar and glycerin alter yield and stability. Comparative extraction studies  consistently demonstrate that solvent choice changes phytochemical profile and biological activity. Dose matters. Even botanicals regarded as gentle exert effects through biochemical pathways. Like all biologically active substances, their impact follows dose-response principles . Precision is not restrictive in herbalism. It is respectful of the plant and of the person using it. When language outpaces chemistry In recent years, however, the language surrounding wellness has grown increasingly inflated. Products promise to “detox everything,” “reset hormones,” or “heal the root cause” in sweeping, universal terms. But physiology does not operate in absolutes. The liver does not require a miracle, it requires functional pathways. Hormones do not “reset” because a label declares it. When language becomes broader than the underlying chemistry, clarity erodes and with it, trust. Health communication research  consistently shows that transparency and specificity increase perceived credibility, while exaggerated claims weaken trust over time. Volume may attract attention. Precision sustains authority. Authority without amplification In medicine, clarity is not optional. It is ethical. A dosage is not estimated for effect, it is calculated for safety and efficacy. A diagnosis is not declared for dramatic impact, it is determined through evidence and differential reasoning. The same standard applies in herbal practice. Language should reflect mechanisms where known, uncertainty where present, and limits where appropriate. Biology rewards accuracy. Exaggeration introduces distortion. When a claim overreaches what chemistry can support, the burden shifts from the plant to the promise. That shift may attract attention, but it does not build resilience in the practitioner or trust in the client. Precision is not smaller than performance. It is simply quieter. The nervous system itself illustrates this principle. Chronic overstimulation of stress pathways increases sympathetic activation and cumulative physiological load over time, a process described in research on allostatic load. The body does not stabilize through amplification. It stabilizes through regulation. So does credibility. Returning to signal Herbalism has always been a discipline of attention. To plant constituents. To preparation methods. To dose. To context. Clarity is not layered on top of this work. It is the work. When language mirrors chemistry, trust deepens. When description reflects mechanism, authority strengthens. When a practitioner speaks with specificity instead of spectacle, the signal remains intact. The body runs on signals. Plants operate through signals. Professionalism should, too. In a landscape that rewards volume, precision may appear understated. But in biology, understatement is often where stability lives. And stability, not amplification, is what sustains. If this perspective resonates, you can explore more of my work through Wild Medicine Apothecary , where I continue to share research, tools, and reflections on responsible herbal practice. Follow me on LinkedIn and visit my website for more info! Read more from Bonnie Montney Bonnie Montney, Herbalist & Apothecary Bonnie Montney is the visionary founder of Wild Medicine Apothecary, a sanctuary where ancient herbal wisdom meets modern science. With a deep commitment to natural healing, Bonnie crafts sustainable, holistic remedies that nurture both people and the planet. Their apothecary is a haven for those seeking wellness through nature’s bounty. Explore Bonnie's world to discover the transformative power of herbs and learn more about their captivating journey in herbalism.

Written by KeKe Chanel, Author, Host, and Certified Life and Book Coach KeKe Chanel is an award-winning author, certified life and book coach, and host of Kickin' It With KeKe Podcast. KeKe is also the owner of KeKe Chanel LLC and Nineteen Lifestyle Magazine. Every once in a while, we have to pause and conduct a self-evaluation. Not the surface-level kind. I’m talking about the kind that checks whether we are truly operating at our full capacity, especially when it comes to mindset. Let me ask you something. How many times have you had to be the bigger person? More times than you care to count? I’ve been there too. It doesn’t feel good. It can feel unfair. It can feel exhausting. But it also refines you. We’ve all heard the saying: hurt people, hurt people. And often, the people closest to us become the easiest targets for displaced pain. Some individuals treat those nearest to them carelessly, expecting silence, tolerance, and acceptance without accountability. It’s unfair. But it’s also reality. And reality doesn’t disappear just because we don’t like it. We either face it head-on or get run over by it. When someone treats you as less than you deserve, the first step isn’t reaction, it’s reflection. Check yourself. Ground yourself. Then decide whether you’re willing to go deeper to repair what’s broken or whether it’s time to release what no longer aligns. I call this the Big Me vs. Little You Mindset Exchange.   Big Me vs. Little You Exchange It’s the internal negotiation that happens before you respond. It’s the split-second choice between helping or hurting the situation. Between ego and elevation. Between reaction and intention. This exchange can make or break relationships. But more importantly, it reveals who you are choosing to be. Sometimes it even clears space by eliminating people who were never meant to remain in your circle. And that clarity? That’s growth. I say this to my children all the time: Someone is always watching. Your response teaches people how to treat you. Your response teaches others how to behave. Your response shapes your character. That part is on you. Here is a simple example If you see someone struggling and you call them stupid or ignorant instead of offering help, you’ve stepped into the Little You exchange. Little You reacts. Little You criticizes. Little You protects ego. Big Me, on the other hand, chooses awareness. Big Me says, “How can I help?” Big Me pauses before speaking. Big Me understands that kindness costs nothing but returns everything. Offering a helping hand is Big Me energy. It produces long-term rewards, respect, influence, and integrity. The Little You exchange? That pushes you further into behavior that erodes character and credibility. Don’t become that. And don’t encourage it. As I always say: “If you’re searching for that one person who will change your life, take a look in the mirror.” We should never put others down to build ourselves up. And we should never shrink ourselves to make others feel comfortable. There is a healthy middle ground, and it’s called boundaries. Let’s be clear about something. Being the bigger person does not mean accepting mistreatment. Big Me is not a doormat. You do not allow anyone, no matter who they are, to disrespect you and call it growth. That’s not emotional maturity. That’s self-abandonment. Big Me holds standards. Big Me communicates clearly. Big Me walks away when necessary. “If you’re searching for that one person that will change your life, take a look in the mirror.” “Show, don’t tell” in life As writers, we live by the rule Show, Don’t Tell. The same principle applies in life. Instead of announcing you’re mature, show it through composure. Instead of declaring strength, demonstrate it through restraint. Instead of arguing your worth, embody it. Let your actions speak so loudly that your reactions don’t have to. That’s Big Me energy. How to practice the big me mindset in real life? Growth sounds good in theory, but here’s how to make it doable: 1. Use the 10-second rule Before responding in a heated moment, pause for ten seconds. Breathe. Ask yourself: “Am I about to react or respond?” “Will this move the situation forward or make it worse?” That pause alone shifts you from Little You to Big Me. 2. Separate ego from standards Ask: “Is my ego bruised, or is a boundary being crossed?” Big Me protects standards. Little You protects ego. Know the difference. 3. Respond, don’t retaliate You can correct someone without disrespecting them. You can express hurt without attacking. You can disagree without degrading. That’s emotional intelligence in action. 4. Decide who you want to be before the situation happens Pre-decide your character. When you already know, “I operate in Big Me energy,” you don’t have to scramble when conflict arises. Identity drives behavior. 5. Accept that not everyone will rise with you Sometimes choosing Big Me exposes who prefers Little You dynamics. That’s okay. Growth will cost you some relationships. But it will protect your peace. At the end of the day, the real exchange isn’t between you and them. It’s between who you are and who you’re becoming. Choose wisely. Because Big Me builds legacy. Little You only win moments. And legacy will always outlive moments. Remember, the more you love yourself, the less you’ll tolerate! Follow me on Facebook , Instagram , and visit my website  for more info! Read more from KeKe Chanel KeKe Chanel, Author, Host, and Certified Life and Book Coach KeKe Chanel is an award-winning author, certified life coach, and host of Kickin’ It With KeKe: Life, Love, and All That Other SH&T Podcast. KeKe is the proud owner and CEO of P.U.S.H. Life Coaching & KeKe Chanel LLC. At PUSH, KeKe helps individuals unpack their mental packages to create a new mindset through positive personal growth. Her hobbies include reading, watching horror movies, and spending time with people who recharge her in a positive way. KeKe recently founded Kickin’ It With KeKe Media and launched her lifestyle magazine, Nineteen, in January of 2024. KeKe resides in Louisiana with her family.

Written by Emily Pankratz, Clinical Nutritionist Emily Pankratz is a functional nutritionist who is best known for her work in digestive health and hormonal imbalances. She is the founder of Emily Pankratz Nutrition, where she uses a holistic and natural approach in her clinical practice to support the root cause of disease for her clients. If you’re looking to naturally improve thyroid health, you’ve come to the right place. The thyroid plays a central role in your metabolism, energy levels, and hormonal balance, so learning how to support it naturally is powerful. In this article, we’ll explore evidence-based strategies to naturally improve thyroid health, drawing on dietary, lifestyle, and nutrient insights from trusted sources. Why your thyroid matters The thyroid gland is a small, butterfly-shaped organ in your neck that produces hormones (T3 and T4) that regulate metabolism, temperature, energy, digestion, and more. When thyroid function is impaired, whether in the form of under-active (hypothyroidism) or over-active (hyperthyroidism), you may experience fatigue, weight changes, mood shifts, digestive issues, hair changes, and other symptoms.
Supporting your body so you can naturally improve thyroid health means giving your thyroid the nutrients, rest, stress-management and environment it needs to function well not just relying on medications alone (though those may be necessary in some cases). Here’s a video that gives an overview of thyroid support: 15 Practical ways to naturally improve thyroid health 1. Prioritize iodine, selenium, and zinc These minerals are critical for thyroid hormone production and regulation. For example, low iodine is the most common cause of hypothyroidism worldwide. Selenium helps convert T4 to the active hormone T3, and zinc supports thyroid hormone receptors. Sources: sea vegetables (kelp, wakame), wild fish, Brazil nuts, grass-fed meats, eggs, legumes, mushrooms.
 Tip: Avoid mega-doses of iodine unless supervised, as too much can also disrupt thyroid health. 2. Get adequate true vitamin A and fat-soluble nutrients According to the Weston A. Price Foundation, thyroid health is intimately tied to fat-soluble vitamins (A & D) and animal-based nutrient-dense foods. Vitamin A helps in the production of thyroid hormones and supports conversion processes.
 Eat foods like liver, grass-fed butter, eggs, oily fish, and properly prepared dairy (if you tolerate) to support this. 3. Avoid thyroid-suppressing dietary factors Certain foods and exposures may impair thyroid function. For example, soy foods are noted as goitrogenic in the Weston A. Price article, “Soy is also a known goitrogen, it depresses thyroid function.” Other factors: fluoride, environmental pollutants, heavy metals, and processed foods.
 So, reducing processed foods, limiting soy (especially unfermented), and minimizing exposures to pollutions/toxins can help you naturally improve thyroid health. 4. Support gut health and reduce inflammation Poor gut health (for instance, increased intestinal permeability or “leaky gut”) can interfere with nutrient absorption, hormone regulation, and immune balance, all of which influence the thyroid. Include fermented foods (like kefir, yogurt, sauerkraut), a fiber-rich diet, and reduce refined sugars and trans fats.
 Tip: If autoimmune thyroid issues (like Hashimoto’s thyroiditis) are present, gut health becomes especially important. 5. Manage stress and sleep well Chronic stress elevates cortisol, disrupts the adrenal/thyroid axis, and promotes inflammation, impairing thyroid function. Aim for 7-9 hours of quality sleep, and incorporate stress-reducing practices like meditation, journaling, or gentle exercise.
 Tip: If you’re constantly busy, schedule “wind-down” time before bed and create a calming nighttime environment. 6. Eat enough nutrient-dense protein and healthy fats Thyroid hormone production depends on protein (particularly the amino acid tyrosine) and healthy fats (for hormone building and fat-soluble vitamin absorption). Choose grass-fed meats, wild-caught fish, eggs, full-fat dairy (if tolerated), avocados, nuts/seeds, and olive or coconut oil.
 Tip: Avoid extremely low-fat diets or skipping meals regularly, as the thyroid needs consistent energy and building blocks. 7. Balance exercise, don’t overdo it Exercise supports metabolism, hormone balance and thyroid health but too much (especially intense endurance without recovery) can stress the body and suppress thyroid function.
 Find a balanced routine: mix strength, mobility, and moderate aerobic work, and allow rest days. 8. Avoid excessive goitrogens or cook them Certain foods (e.g., raw cruciferous vegetables, soy, millet) contain goitrogens, which can interfere with thyroid hormone production, especially in the presence of iodine deficiency. Tip: Rather than eliminating them entirely, cook these foods (which reduces goitrogens) and ensure you’re getting sufficient iodine and selenium. 9. Minimize exposure to environmental toxins Chemicals, heavy metals (like mercury), radiation, and endocrine-disrupting compounds (EDCs) may affect thyroid health. Actions: Use glass or stainless steel rather than plastic, choose natural personal-care/cleaning products, filter drinking water, reduce heavy-metal exposure (e.g., fish high in mercury, amalgam fillings). 10. Check and optimize other hormones (adrenals, sex hormones) The thyroid works in concert with the adrenals and reproductive hormones. If one system is out of balance, it can impact another. For instance, chronic stress leading to adrenal fatigue can suppress thyroid function. Addressing hormonal balance as a whole supports thyroid health. 11. Ensure your micronutrients are adequate Beyond iodine, selenium, and zinc, other nutrients matter: B vitamins (especially B12), vitamin D, iron, magnesium, and amino acids. If you have symptoms of thyroid dysfunction, consider getting lab work and working with a practitioner to assess nutrient status. 12. Reduce refined sugar, processed foods, and trans fats These foods promote inflammation, insulin resistance, gut dysbiosis, and hormonal imbalance, all of which can affect thyroid health. Swap in whole foods, healthy fats, colourful vegetables, fermented foods, and reduce processed snacks. 13. Pay attention to body temperature and signs of hypothyroidism Some traditional indicators, such as a low resting body or skin temperature, can hint at an underactive thyroid. Tip: If you experience persistent fatigue, weight gain, cold sensitivity, constipation, hoarse voice, or mood changes, consider speaking with a healthcare provider. 14. Support healthy fats and cholesterol Hormones are built from cholesterol, low-fat diets can impair hormone production, including thyroid and sex hormones.
Choose saturated and monounsaturated fats from whole food sources (grass-fed butter, coconut oil, olive oil, fatty fish) and avoid highly processed vegetable oils. 15. Stay consistent, be patient, and monitor progress Thyroid health doesn’t change overnight. Lifestyle shifts, nutrient repletion, and stress reduction take time to show effects.
Track your symptoms over months, work with your practitioner, and recheck labs if needed. Consistency is key to naturally improve thyroid health. In summary To naturally improve thyroid health, support the gland with the right nutrients (iodine, selenium, zinc, vitamin A/D), eat a nutrient-dense, whole-food diet, manage stress and sleep, protect your gut and environment from toxins, and allow your hormonal systems to work in harmony. This is a holistic and grounded approach, not a quick fix, but a sustainable path. If you suspect you have a thyroid disorder (hypo or hyperthyroidism, or an autoimmune condition like Hashimoto’s), be sure to consult a qualified health-care provider. These suggestions are meant to complement care, not replace it. Here’s to supporting your thyroid naturally and steadily! Follow me on Instagram , and visit my website for more info! Read more from Emily Pankratz Emily Pankratz, Clinical Nutritionist Emily Pankratz is a leader in the alternative health and wellness space. She utilizes natural health modalities and holistic medicine to support her clients in getting to the root cause of their health conditions and symptoms. She is best known for her work with digestive and hormonal imbalances, along with autoimmune conditions and oncology-related support. Emily is extremely passionate about health and supporting her clients in finding complete wholeness and recovery. Her mission: that every one of her clients will feel empowered with their health and understand how they are able to heal themselves. Reference: Weston A. Price Foundation Dr. Axe

Written by Malak ElShazly, Somatic Coach Malak ElShazly is a UK-certified somatic coach specializing in nervous system regulation and trauma-informed practice. She works through 1:1 sessions, group classes, and educational tools to help individuals build safety in the body, process emotions, and restore a sense of agency. For years, I focused on mindset and self-help books. I was obsessed with reaching my full potential, so I read a lot, worked on habits, routines, and relied on willpower to create the life I wanted. Yet, no matter how hard I tried, I still felt stuck, anxious, tense, or overwhelmed in ways I could not shake. The missing piece was rewiring the nervous system. Through somatic practices and nervous system work, I discovered how to truly feel safe, calm, and embodied, and why this approach can completely transform your life. What is the nervous system, and why it matters Your nervous system is the control center of your body. It is like the program or software that runs everything, yet somehow we rarely give it the attention it deserves. We focus on habits, routines, and mindset, but when the foundation itself is not supported, nothing else sticks. It regulates your heart rate, breathing, digestion, and even your emotional responses. When it is balanced, you feel calm, focused, and energized. But when it is stuck in stress, fear, or overdrive, even simple tasks can feel exhausting, and emotions can feel overwhelming. Most people do not realize that how we feel is not just in our heads. Anxiety, tension, or emotional reactivity often come from a nervous system trapped in survival mode, constantly signaling danger even when we are actually safe. In traditional personal development, we often start by trying to change the mind, thinking differently, using willpower, or following routines. Somatic work flips this approach. We start with the body and the software itself, the nervous system. By regulating the nervous system first, the mind naturally begins to feel safe and aligned over time. With consistency, the body and mind learn to work together, creating lasting calm, clarity, and resilience. Why mindset alone and talk therapy aren’t enough Most of us are taught that change starts in the mind. We read self-help books, set goals, repeat affirmations, and try to think our way into a better life. But here is the truth: the mind can only go as far as the body allows. When the nervous system is stuck in survival mode, stressed, tense, or anxious, the mind struggles to feel safe, focus, or make lasting change. You can repeat affirmations a thousand times, but if your body is still signaling danger, your brain will not fully register it. That is why mindset work alone or even talk therapy at times can feel frustrating or incomplete. Somatic practices start with the body, the hardware, the software, the nervous system itself. By calming, regulating, and retraining the nervous system first, mindset work naturally follows. Over time, the mind begins to believe what the body has already learned: that it is safe, capable, and ready to thrive. Mindset and talk therapy are important, but the nervous system sets the stage for real transformation. Focus on the body first, and the mind will follow.   How somatic practices rewire your nervous system The word somatic comes from the Greek word soma, meaning body. In simple terms, somatic practices are techniques that focus on the body to influence your nervous system, emotions, and overall well-being. Instead of starting with thoughts or mindset, somatics works directly with the body, the software that runs your mind and emotions. Somatic practices can include breathwork, gentle movement, mindful touch, or even noticing sensations in your body. These techniques help your nervous system release stress, retrain its responses, and signal to your body and mind that it is safe. Over time, this rewiring allows your mind to naturally align with your body, creating lasting calm, focus, and resilience. This is not just theory. Research  in neuroplasticity, the brain and nervous system’s ability to adapt structurally and functionally, shows that the nervous system can change in response to experiences and training. Neuroplasticity is a cornerstone of recovery and rewiring your nervous system for lasting transformation. Somatic therapies are also used clinically. For example, Somatic Experiencing focuses on tracking physical sensations to release trauma stored in the nervous system, helping people regulate physiological responses that traditional talk therapy may not reach. Practical steps to start rewiring today You do not need complicated tools or years of study to start working with your nervous system. Even small, consistent practices can help retrain your body and mind. Here are some practical steps to get started: 1. Check in with your body daily Take a few moments each day to notice physical sensations, tension, tightness, or areas of comfort. Simply acknowledging how your body feels helps you become aware of stress patterns and creates a foundation for regulation. 2. Focus on your breath Deep, slow, and mindful breathing signals safety to your nervous system. Try inhaling for a count of four, holding for a count of two, and exhaling for a count of six. Even a few minutes can calm your nervous system and help you feel more centered. 3. Move mindfully Gentle stretching, yoga, walking, or other mindful movements help release trapped tension. Notice how your body feels as it moves. This awareness is key to rewiring your nervous system. 4. Pause before reacting When you feel stress or tension rising, give yourself even a few seconds before responding. This brief moment allows your nervous system to regulate and prevents automatic fight-or-flight reactions. 5. Practice consistency Nervous system work is cumulative. Regular, small practices over time retrain your body to feel safe and resilient. The mind follows what the body has already learned. Consistency is the secret to lasting transformation.   What changes can you expect? When you begin somatic and nervous system work, you may start noticing subtle shifts almost immediately, such as calmer breath, less tension, or a bit more emotional clarity. Over time, these changes grow into bigger transformations, including improved focus, better emotional regulation, deeper resilience, and a stronger sense of safety within your own body. It is important to know that sometimes it can feel worse before it gets better. Our nervous system has often been influenced since childhood by patterns of stress and survival responses. Even when you are trying to rewire it toward a healthier perspective, it can resist by triggering discomfort, tension, or even temporary pain. This is normal, it is your body learning new pathways and patterns. Small, consistent practices matter far more than perfection. Over time, your nervous system learns a new rhythm, and your mind naturally follows. This process creates lasting change, not just temporary relief. Start your transformation today Rewiring your nervous system is not a quick fix. It is a journey. But every step you take, no matter how small, brings you closer to a life of calm, clarity, and resilience. Start by tuning into your body, practicing mindful movement or breathwork, and noticing the changes over time. Remember, it is not about perfection. It is about consistency. Your body will gradually learn safety, your mind will follow, and together they will unlock a transformation that mindset alone could never achieve. Take the first step today. Listen to your body, honor your nervous system, and embrace the power of somatic practice. Your whole life can shift when you start from the foundation, which is your body. Follow me on Instagram , TikTok , and visit my website  for more info! Read more from Malak ElShazly Malak ElShazly, Somatic Coach Malak ElShazly is a UK-certified, trauma-informed somatic coach specializing in nervous system regulation and embodied emotional processing. She offers 1:1 freelance coaching, works across digital platforms, and teaches group classes in studio settings. Her work supports individuals in building safety in the body, completing emotional cycles, and strengthening a sense of agency. Malak also creates practical somatic tools and products designed to support long-term emotional regulation and resilience. Her approach integrates evidence-informed somatic practices with accessible, body-based education.

Written by Joseph C Pledger JR, Eds., Educational Specialist Joseph C. Pledger Jr., EdS, is an accomplished master of the storytelling adventure. Though shunned by world affairs dinner table guests, it became his civic innovation that was sought and bought by justice reform. Thus, “The Microchip” appreciated the wrongfulness of his actions. A Microcomputer Systems Manager, AI Scholar, and JEDI Developer. Trap your wallet’s wealth gap. Use DUBIT as a Digital Online Trading Desk. Be Responsible for the progress and enterprise in your community. Just by simply owning the industry pass-through. Then, you can be introduced to AI. Appreciative Inquiry (Ai) is a method of organizational development. Focus on cultural abstracts, then practice sustaining a favorable future. However, there is a catch! Just imagine yourself asking strangers. “What would you do if you were certified a million-dollars right this minute?!” This “Essential Question” processes the procedure. Clean up the feelings of helplessness. Thus, imagine ‘A Boogeyman’s Litter Brigade’ collecting penalty fees from all offenders for each municipality’s infraction system. Then, it can be appreciated for every individual's offense on a pro-rated metric to establish their foundation for strategic planning and change. Approaching ‘action figures’ ready and willing to distribute and collect the spare change of ‘agent passersby’. Charge them for their discipline and your disgust! Trade bearer bonds as passersby and public nuisances. United States Treasuries utilize expendable statuaries owed from goods shoppers have gained. Mobilize the United States Treasuries Utility The appreciative inquiry (AI) process Its methodology follows a 5-D cycle: Define the topic, Discover positive experiences, Dream of what could be, Design the ideal future, and Deliver on the design.   Focus on strengths: AI diverges from traditional problem-solving by intentionally asking questions that uncover past and current successes and positive experiences. Uses stories: It relies on collecting and sharing stories that reveal the best of what has worked, which can be a powerful motivator for change. Envisions the future: The process uses those stories to inspire participants to dream of and collaboratively design an ideal future state for the organization. Drives action: The final phase, "Deliver," involves putting the designs into action, turning the shared vision into reality, and creating sustainable change through innovation and commitment. The 5-D cycle Define: Clearly identify the topic or area for inquiry. Discover: Explore and appreciate the best of what is currently happening through storytelling about past successes. Dream: Imagine the ideal future based on the insights gained from the discovery phase. Design: Determine the practical and actionable steps that should be taken to create the dream future. Deliver (or Destiny): Implement the design, make changes as needed, and live out the new future. Benefits Promotes full stakeholder participation in planning and development. Builds buy-in for change by making it an exciting, positive process rather than a reaction to a problem. Fosters creativity and innovation by encouraging people to think about possibilities. Increases engagement and motivation by focusing on what is working and what people value. Formulate the solution in question form, play the anti-hero So, the ones who do wrong can actually end up solving their situational antics. Each brand builds its value from their scripts. Trading scripts with each other changes the narrative. Their narratives create a character. Their character defines a community through practice. Read: “Where Do We Go From Here? Chaos or Community?” (1960s Civil Rights era book.  Focus on who's who  Order custom acquisitions with your portrait and /or your message minted from Atlanta Ad Graphics, a family-owned printing press authorized and certified by the US Treasury and President’s Secret Service. Trade these certified treasury notes masquerading as “worthless play monies”. Share the “hand-me-down” for a good time or “upsell each pizza boxing special” event encounter.  Subscribe and download DUBIT   DUBIT is a 32-page spreadsheet formulated to world-build your virtual economies. Virtual assets are provided by your community of practice. Practice raising your trading desk of real values, trapped by your industry. Hobby crafters, garden plotters, motor vehicle valets, music enthusiasts, building apparati, safety footlockers. Follow me on Instagram , LinkedIn , and visit my website for more info! Read more from Joseph C Pledger Jr, Eds Joseph C Pledger JR, Eds., Educational Specialist Cited for his Strategic Expertise, "The Microchip" appears distinctly listed within the 76th EDITION of Albert Marquis' Who's Who in America for 2023. Trading business licenses with whoever purchases and browses such periodicals and literature to pick his brain.

Written by Rosalba De La Rosa-Ruiz, Spiritual Wellness Practitioner As a Reiki Practitioner, channeler, yoga teacher, and sound healer, Rosie weaves together energy work, movement, and sacred sound to create deeply transformative healing experiences. Through the circles she hosts, she guides others on their healing journeys, holding intentional space for alignment, release, and reconnection to their inner wisdom. Healing within the community. We are not meant to heal alone. We’re taught to “be strong,” “keep going,” and “handle it.” But the truth is, when life gets heavy, trying to carry it alone only makes the load heavier. Across cultures and generations, people have gathered in circles to pray, to move, to breathe together, and remember who they were. There is something so powerful about being seen, heard, and held in a safe space. What I’ve learned through my own journey is that healing doesn’t happen in isolation, it happens in connection. I’ve held circles where people show up tired, guarded, frustrated, sad and leave feeling lighter, more grounded, and seen. That’s the power of community healing. Healing circles aren’t just a spiritual practice. It is where transformation begins.    What “holding space” really means Holding space isn’t about fixing anyone or offering solutions. It’s about creating a safe, non-judgmental, calm environment where someone can feel supported enough to soften and be themselves. In my circles, holding space looks like: Creating a grounded, quiet atmosphere Inviting breath to slow the nervous system Slow movements to release the stagnant energy within the body Allowing people to feel what they feel When we feel safe, our bodies begin to relax. When our bodies relax, our minds soften. And that’s where real healing begins.   Community is a form of medicine: The sacred circle as a healing power There’s something so beautiful about gathering in a circle. We are social beings, we are designed to connect. And when we connect in a sacred way, the nervous system responds. The circle is a reminder that we don’t have to carry our burdens alone. It’s a place where: Stories are relatable, you feel heard and seen Vulnerability becomes strength Compassion replaces comparison Community is not just support, it is healing energy.   Tools that empower you to heal yourself My goal is not for you to depend on me. It’s to help you find tools that you can carry with you in your "spiritual" toolbox. In our sessions, I guide practices that help the mind feel clearer: Breathwork for anxiety and stress Movement for emotional release Journaling for self-awareness and clarity Sound healing to calm the body and mind Channeled messages for spiritual guidance and insight These tools work together to support mental health, mindfulness, and spiritual wellness in a way that feels grounded and real.   This is just the beginning This article is the start of a series where I’ll explore each of these practices more deeply and share how they can support you on your journey. I will also share some channeled messages. Join me in exploring these healing modalities in future articles or experience them firsthand in one of my circles.  Follow me on Instagram for more info! Read more from Rosalba De La Rosa-Ruiz Rosalba De La Rosa-Ruiz, Spiritual Wellness Practitioner Rosalba “Rosie” De La Rosa-Ruiz is a Reiki Practitioner, channeler, yoga teacher, and sound healer devoted to guiding others through transformative healing experiences. Blending energy work, intuitive guidance, movement, and sacred sound, she creates heart-centered spaces that support deep release and reconnection. Through her circles, classes, and one-on-one sessions, Rosie empowers others to align with their inner wisdom and step into greater balance and authenticity. Her writing carries the same intention, offering insight, inspiration, and practical tools for the healing journey. Connect with Rosie to explore more of her work and upcoming offerings.

Written by Renee Vee, Speaker, Author, and Mindset & Communication Specialist Renee Vee, CCC-SLP, is a licensed Speech-Language Pathologist, published author, speaker, monthly article contributor in FORCE Magazine, co-founder of the Rich Thinking Conference, cast member of the Legacy Makers TV Series, and host of the Mrs.Understood podcast. Recently, I was sitting at my desk thinking, something feels off. Not in a dramatic or catastrophic way, just off. I could not name it. On paper, everything looked fine. I was still producing, still leading, still showing up for my family, my clients, my responsibilities. But internally, something felt flat. I kept asking myself, "What is wrong with me? Why am I not excited? Why does everything feel heavier than it should?" It took me a minute to realize that low motivation and lack of discipline were not the issue. I was burned out. What is burnout? Burnout is not laziness, it is not weakness, and it is not a lack of gratitude. Burnout is a signal. It is your mind and body whispering that something has been stretched too far for too long without real recovery. For high-functioning women, leaders, mothers, and entrepreneurs, burnout rarely looks dramatic. It does not always show up as a breakdown or a moment where you collapse and say you cannot go on. More often, it arrives quietly. It looks like continuing to show up while feeling disconnected. It looks like achieving and still feeling unsatisfied. It looks like being the strong one for everyone else, and yet feeling strangely numb inside.   Burnout is more than being tired. It is emotional, mental, and sometimes physical depletion caused by prolonged stress, especially when you feel deeply responsible for outcomes. When you are the one who holds things together, anticipates needs, initiates ideas, and carries the invisible load, burnout can creep in unnoticed. You are so used to performing at a high level that you do not realize your internal battery has been flashing red for months. What does burnout look like? One of the first signs is a reduced sense of accomplishment. You are still doing the work. Still launching. Still serving. Still creating. But nothing feels like enough. You hit a milestone and immediately raise the bar. You help someone and question whether it really mattered. You produce something meaningful and then dismantle it with your own criticism. The inner dialogue shifts from pride to pressure, from impact to inadequacy. Another sign is emotional detachment. You care deeply about what you are building, but it does not feel it in the same way. The fire that once energized you feels dimmer. You find yourself going through the motions. It confuses you because you love your work. You love your family. You love the communities you serve. But you are tired of being the engine. Burnout shrinks your emotional range. Joy feels muted. Gratitude feels harder to access. Everything feels heavier than it should. You may notice irritability creeping in. Your tolerance narrows, noises feel louder, and requests feel heavier. You withdraw and then criticize yourself for not being more present. This is what happens when your emotional bandwidth has been stretched thin for too long. When you operate in a prolonged state of responsibility without restoration, your system goes into protection mode. It is not a character flaw. It is physiology. When your nervous system has been in constant output mode, clarity decreases. Your brain starts conserving energy because it senses depletion. You may procrastinate. You may avoid. You may stare at your screen, feeling blank. For someone who is used to being driven and decisive, this can feel alarming. You start questioning your own competence. What does burnout feel like? Emotionally, burnout feels flat and dull. You move through your days feeling like you are wading through mud. You feel behind even when you are technically on track. You crave space more than success. Rest feels necessary and yet undeserved. There can be resentment layered into your giving, even though you genuinely care about the people you serve. You question your impact. You wonder if any of it is making a difference. Burnout can create a quiet identity crisis because it challenges the traits you built your life on. You are used to being capable, strong, resourceful. When those traits feel muted, you start questioning who you are. The truth is that burnout often affects the most capable individuals. The responsible ones, the ones who hold emotional space for everyone else. The ones who believe that if they just push a little harder, everything will stabilize. This too shall pass The good news is that burnout is not permanent. It is reversible when addressed intentionally. But recovery does not start with pushing harder. It starts with honesty. The first step is awareness without judgment. Instead of criticizing yourself for feeling unmotivated or disconnected, pause and ask what your system needs. Burnout remediation does not begin with doing more. It begins with allowing less. Simple strategies to begin recovering from burnout 1. Reduce your mental load Temporarily lower expectations in nonessential areas. Identify what is truly required and give yourself permission to let the rest wait. This is not quitting. It is conserving energy. Clarity often returns when pressure decreases.   2. Rebuild energy in small, consistent ways Restoration does not require a week-long vacation. It can begin with ten minutes of quiet before your day starts. A short walk without your phone. A boundary around your evening schedule. Small deposits into your nervous system matter more than dramatic resets.   3. Reinforce boundaries Burnout thrives where boundaries are blurred. This may mean adjusting response times, delegating responsibilities, or saying no to opportunities that look good on paper but feel heavy in your body. Boundaries are not rejection. They are protection. 4. Speak it out loud Burnout isolates. It convinces you that you should handle it alone. But regulated nervous systems heal in connection. Speaking honestly about your experience reduces shame and increases resilience. You are not the only one who feels this way.   5. Reconnect to meaning without pressure Instead of asking how you can grow faster or produce more, ask what originally mattered to you. What feels aligned? What pace feels sustainable? Burnout is often a signal that the way you are operating no longer matches the capacity of your current season. Adjusting your pace does not mean abandoning your ambition. It means honoring your humanity.   Burnout is a signal, not a defeat If you feel unmotivated, detached, or tired of striving, it does not mean you have lost your edge. It may simply mean you have been strong for a long time. Strength, when sustained without recovery, turns into strain. Just remember: You are allowed to rest without “earning” it. You are allowed to recalibrate without explaining it. It helps everyone for you to operate from a place of energy instead of exhaustion. Burnout is not laziness. It is a signal. The question is not whether you are capable of pushing through. The question is whether you are willing to listen! Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Renee Vee Renee Vee, Speaker, Author, and Mindset & Communication Specialist Renee Vee, CCC-SLP, is a Speech-Language Pathologist, speaker, author, and leader in mindset and communication. She empowers individuals and organizations to communicate with confidence and purpose. Known for her engaging presence and practical insights, Renee partners with families and business leaders to create environments where confidence, connection, and clarity are cultivated.

Written by Leah Crescenzo, RTT Hypnotherapy & Women's Coach Leah Crescenzo is a Transformational Coach and RTT Hypnotherapist who guides women through life’s biggest transitions. She helps them reconnect to their inner wisdom, bridge the gap between who they were and who they are becoming, and step confidently into their next chapter. Your subconscious carries an internal map that was created long before you were aware of it. This map shapes your relationships, your patterns, and the ways you show up in the world. When parts of you feel unseen or unheard, it is often because you are still following routes that were drawn in childhood. Keep reading to learn five essential steps to understand your map and create new paths that support visibility, safety, and fulfillment. See your old map Recognize outdated routes Your earliest experiences shaped how you learned to stay safe. You may have learned to stay quiet, overgive, or stay small to avoid conflict or rejection. These patterns become your autopilot. Seeing the old map clearly is the first step toward changing it.   Understand the invisibility pattern Learn why you disappear The invisibility pattern is a protective strategy. Your younger self believed safety came from being easy, accommodating, or unnoticed. This made sense then. It does not serve you now. Understanding this helps you stop blaming yourself for the roles you repeat.   Connect with your present self Update your inner guidance You are no longer the child who created the original map. You have skills, voice, and power that were not available to you then. Connecting with your present self helps you make choices that match who you are today instead of who you needed to be in the past.   Create new internal routes Practice new behaviors Your brain learns through repetition. Small daily shifts like speaking your preference, naming a need, or pausing before people pleasing begin to redraw your map. Each new action creates a new pathway in your nervous system that supports visibility and belonging.   Choose visibility daily Show up with intention Visibility is not loudness. It is presence. It is choosing yourself in moments when you would normally shrink. Each time you show up as your full self, you reinforce a new map that leads to confidence, connection, and fulfillment.   5 steps to redraw your map 1. Notice old patterns Pay attention to moments when you shrink, quiet yourself, or overextend.   2. Pause your autopilot Create space before reacting so you can choose a new response.   3. Name your needs State a preference or boundary in a simple and grounded way.   4. Support your nervous system Use breath, grounding, or movement to stay regulated as you try new routes.   5. Practice small shifts Repeat gentle daily actions that reinforce your new internal pathways. Step into new possibility When you understand the map that shaped your life, you gain the power to rewrite it. You are not bound to old patterns. You can choose visibility. You can choose connection. You can choose a life that reflects who you truly are. So much of who you think you are was shaped before you ever had a choice. Your subconscious drew an inner map based on what felt safe. Stay quiet. Stay small. Stay easy. Stay invisible. And as an adult, you follow that map automatically. You play the same roles. You end up in the same emotional places. You repeat the same patterns, even when you know they hurt. Not because you are broken. Because your autopilot believes it is protecting you.   The truth is, the map is outdated. It was created by a younger version of you who did not have the voice, the skills, or the power you have today. When you understand your map, you can redraw it. You can choose new routes that lead to visibility, belonging, and fulfillment. You can stop disappearing in your own life. Your future is not determined by your old map. You can rewrite it. You can make yourself visible. You can choose you. Follow me on  Facebook ,  Instagram ,  and LinkedIn  for more info! Read more from Leah Crescenzo Leah Crescenzo, RTT Hypnotherapy & Women's Coach Leah Crescenzo is a Transformational Coach and RTT Hypnotherapist who helps women rebuild their sense of self through life’s biggest transitions. After witnessing firsthand how easily women lose connection to their inner truth in relationships and motherhood, Leah dedicated her work to guiding them back home to themselves. Through subconscious reprogramming and somatic healing, she helps women bridge the gap between who they were and who they are becoming, releasing old identities, stepping into new possibilities, and trusting their own wisdom. Her mission is to help every woman remember who she is beneath the noise, grounded, whole, and free.

Phil Bailey is the Founder of Team ATTAC, a novel philanthropic business model designed to leverage capitalism and e-commerce to generate funding for epilepsy research, a neurological disorder that has no cure. Phil is also the chief strategist at Masterpoint Strategies , a business consulting firm. Masterpoint Strategies specializes in leadership development, based on expeditionary theory; and risk management, focusing on the human side of the risk equation. Phil Bailey, Business Consultant & Founder of Team ATTAC Who is Phil Bailey, and what is Team ATTAC all about? I am the found er of Team ATTAC , a unique, cycling-themed philanthropic business model designed to leverage capitalism and e-commerce to generate funding for epilepsy research, rather than create another non-profit. Epilepsy is a neurological disorder that impacts over 50 million people worldwide and currently has no cure. I have been the principal strategist at Masterpoint Strategies , a b usiness consulting firm, for 13 years. Prior to that, I spent over 1,200 wilderness leadership field days as a backcountry expedition leader and field staff trainer. Masterpoint Strategies specializes in leadership development, based on expeditionary theory, and risk management, focusing on the human side of the risk equation. I have suffered from a rare form of epilepsy since birth, which cannot be controlled by medication. The career path I chose in expeditionary leadership, after an unfulfilling career in money management, seemed to help mitigate the worst symptoms and impacts of the disorder. After a long and fulfilling career in the field, I became a consultant and author, designing leadership and human performance strategies based on expeditionary theory and behavior. Unfortunately, my retirement from my field career also marked an escalation in the epileptic symptoms, which drove me to seek other means of managing the disorder. I have been a lifelong cyclist and bike racer, so I turned to this pursuit as a necessary outlet. Eventually, I competed in the Haute Route Racing Series in Europe, billed as the “highest, hardest, most prestigious amateur bike race in the world.” These experiences led to the genesis of Team ATTAC. As a pragmatist and problem-solver, I developed the concept and framework of Team ATTAC based on cold, hard capitalism: transactional revenue generation. ATTAC stands for Advancements, Treatments, Therapies, And Cures for epilepsy. The mission of Team ATTAC is to generate funding for epilepsy research. Many great non-profit organizations are already working to find a cure for epilepsy. So, rather than competing with them for limited grants and funding as a non-profit, I wondered if a revenue-sharing approach, leveraging e-commerce, could be a viable business model for fundraising. The current structure of Team ATTAC includes selling cycling-themed coffee, which encourages repeat purchases, and apparel, which may only be a one-time purchase but will generate higher revenues. The profits from sales are split evenly between Team ATTAC and CURE Epilepsy, our epilepsy research partner. Perhaps one day, we will be able to donate more, if not all, of the profits to epilepsy research. Our future plans include sponsoring cycling races and events, and eventually creating our own race/event series, which will generate funding from registration fees and sponsorships. I am the author of two books on leadership and professional human performance: Living the Dream, Thoughts on Wilderness Leadership (2013) Expedition Boardroom, Building High-Performance Teams (CreateSpace, 2018) I am also the author of bike . ( 2025), a book about my life with epilepsy and how cycling and a high-adventure career helped me manage it. Revenue from the sales of bike. will go toward finding a cure for epilepsy. What inspired you to create Team ATTAC and the work you do today? In September of 2024, I experienced a particularly intense and prolonged bout of epilepsy. The neurologist discovered a complicated structural issue with my brain’s architecture, caused by a gene mutation, which cannot be managed with medications. This led me to research the disorder and its impact. I learned that there are up to 40 different types of seizures, many causes – most of which are unknown – and a litany of potential triggers. Each person’s epilepsy is almost like a fingerprint, with no two cases being exactly the same. More than 50 million people are impacted by the disorder; half of the cases have no known cause, and about a third cannot be controlled by medication. In fact, for many sufferers, like myself, the drugs are worse than the epilepsy itself, and there is no cure. Rather than feeling defeated, I decided to take action. CURE Epilepsy cites an $87 million funding deficit for epilepsy research. I don’t expect to make a significant dent in that number directly, but aside from the sales Team ATTAC will generate, there is also the element of awareness, which can lead to more donations for epilepsy research in general – whether through Team ATTAC or directly to research. Therefore, a cornerstone of our strategy is to collaborate with established, respected influencers and outlets with a large reach, such as Brainz Magazine, to help spread the word.   Who do you help best, and who benefits most from working with you? People suffering from epilepsy can benefit if we move the needle toward finding a cure through funding and awareness. More directly, a second tenet of our strategy is to empower people living with epilepsy to take control of their lives now, even before a cure is found. A tagline of our outreach, targeting sufferers, is: “You have epilepsy. What else do you have?” This alludes to the skills and ambitions they may not be fully maximizing due to their condition. We want to encourage them to get out and ride a bike, walk, golf, or even jump out of an airplane (with a parachute, of course). Our goal is to shift the focus from being a person with epilepsy to simply being a person. If they have professional skills or want to develop them, we invite them to do so at Team ATTAC. As much as possible, we aim to remove the barriers and labels associated with epilepsy sufferers now, while we wait for a future cure. Part of our strategy includes pursuing affiliations and sponsorships from brands in the cycling and mental health landscapes – or from any other relevant sectors, frankly. Our current and future partners will undoubtedly benefit from the organic or direct growth that Team ATTAC will generate as our brand and credibility grow.   In your consulting business, what problem do your ideal clients come to you with most often? Masterpoint Strategies' clients often come to us to address the symptoms of more foundational issues they are unaware of. For instance, we may be asked to resolve a staff turnover problem or help a client company respond to a negatively impactful event with an after-action report and a strategy to mitigate the likelihood of similar issues in the future. However, the root cause of most of these problems is a structural issue with leadership or program/project design that fails to properly account for the human factor. Often, the problem and solution are sitting in the same chair. Therefore, helping decision-makers or committees understand and take ownership of their part in the problem and solution, using objective, agnostic, real-world data and analytics, is what most of my consulting work ultimately boils down to.   What makes your approach different from others in your field? I bring a very different experience and skillset to the table than virtually any other strategist. Not to say it's better, just a different perspective. My background is in leading long-term, high-consequence expeditions in remote wilderness with very austere resources, no margin for error, and no direct support. Poor planning or leadership in this scenario can literally lead to death. I have experienced the death of a co-leader firsthand and several other deaths from an after-action perspective. These tragedies resulted from communication issues, failure to read the group, who were often incarcerated or at-risk young men who didn’t even want to be there and generally mishandling expectations. You quickly learn the difference between the intent and potential impact of decisions. You also learn, very quickly and profoundly, the importance of preventing negatively impactful events, because you cannot postpone your response, throw more money at it, assign a committee to study it, or walk away from it. Issues need to be dealt with immediately and professionally while still respecting the perspectives and concerns of the people involved. You also learn very quickly how to manufacture intrinsic motivation and active buy-in, and how to develop rapport with your crew. You cannot allow for dissent or “quiet quitting” out there. Everyone must be respected, but the objectives must be met. Otherwise, you don’t get to your resupply in time, you don’t avoid the bad weather, or any number of negative outcomes from failing to stay on task and on schedule, which can lead to tragic consequences. All of these highly applicable business strategies must be developed to a high level in order to get a crew of untrained people who have no experience and don’t even want to be there to achieve difficult, high-level objectives that they never believed they were capable of.   How do you typically help clients move from where they are now to where they want to be? Break down your tasks into achievable steps and set clear, realistic goals for yourself. Setting attainable goals helps prevent feelings of overwhelm and empowers you to make steady progress toward your dreams. Rather than focusing solely on the end result, break down your goals into smaller, manageable tasks that you can tackle one step at a time. Celebrate each milestone along the way, no matter how small, and use those achievements as motivation to keep moving forward.   What results or transformations do your clients commonly experience? Good analytics and a solid yet agile strategy give clients a better understanding and sense of control over their company and even their market sector. It helps them develop realistic expectations and budgets, and they gain a clearer sense of how to navigate toward these objectives with the resources they currently have both human and financial. It also guides them on when to strategically adjust those resources, whether by cutting or adding – and when to exercise sound judgment instead of blindly following procedure. I am not a traditional businessperson with an MBA and significant work experience in the C-suite, so I may not be able to delve too deeply into the operational details of companies outside the outdoor recreation sector. However, the human factor is the largest risk factor in virtually any business model, and the leadership and human performance strategies I bring to clients can be transformative, regardless of the market sector.   What is the biggest mistake people make before getting professional support in this area? Most of my clients are non-profits. Unlike for-profit companies, which often use consultants as a normal part of their business strategy and budget, non-profits typically wait until they are forced to bring in outside help. It's like a person suffering from cancer who waits too long to get diagnosed, only to find it's too late. It’s always more expensive to respond to problems – especially system-wide issues than it is to prevent them. For-profit businesses often approach strategies mechanically and reactively, i.e., when “X” event occurs, initiate “Y” solution. This can provide a false sense of security, as these default solutions are often based on outdated heuristics. Helping leaders of larger, impersonal companies understand the human capital aspect of the risk equation can be challenging. They may fail to recognize staff members who are in positions of authority due to nepotism, seniority, or simply being the best available when a position opened, but who lack the skillset or maturity to manage the accountability their position requires. And sometimes, that unprepared high-level talent is them.   How does your experience with Masterpoint Strategies benefit Team ATTAC? I think pragmatic analytics and the objective decision-making that theoretically results from it are the most valuable skills I bring to Team ATTAC.  Every business model requires some degree of agility and resilience. Team ATTAC employs a model with which I am not very familiar. So, I rely on analytics and real-world data to give the model room to breathe as it gains traction and to predict potential hurdles and pitfalls long before they become negatively impactful.   A fundamental tenet of expedition theory is to ensure that the collective competency of leadership, both direct and indirect, can manage the inherent risks of the expedition plan, which implies a full understanding of what those inherent risks are. It is already obvious that my lack of experience and skill in the digital space is a potential high-consequence risk that I need to transfer to marketing agencies, influencers in appropriate sectors, and exposure in respected outlets, such as Brainz Magazine, to compensate while I improve those skills.   As Team ATTAC grows and additional human capital is acquired, my experience in developing high-performance, intrinsically motivated teams will become vital to the continued success of this venture.   If someone feels called to work with you, what is the best next step to get started? The Team ATTAC website is   teamattac.com . Anyone interested in learning more, or in sponsoring or partnering with us, can find out more about the project here. To contact, please email me at phil@teamattac.com . We’re also available on Facebook and LinkedIn .   Team ATTAC hats, mugs, and apparel can be purchased directly from the website. The link to the Team ATTAC Coffee Co. Shopify store is also on the homepage of the website, or shop directly here . Thank you very much for supporting us.   Prospective Masterpoint Strategies clients can learn more at   mp-strategies.com/ . Email is phil@mp-strategies.com . Read more from Phil Bailey

Wr itten by Ayan’fe Rosano, Spiritual Technician Ayan’fe Rosano walks the sacred bridge between heaven and humanity, guiding others to awaken their inner frequency and support others in recalibrating their energy and rise into divine alignment. In this article, Ayan’fe Rosano, Spiritual Technician and Energy Alchemist, explores the transformative power of grounding with stones and how ancient practices can support modern healing. Drawing from his expertise as a Reiki Master, crystal whisperer, and sound healer, Ayan’fe delves into how energy can be harnessed for emotional and spiritual alignment. Through intuitive insight and crystalline technology, he shares how these practices help elevate vibration, foster inner peace, and restore balance. When life gets heavy, most of us reach for something solid. Not another productivity hack. Not another “rise and grind” quote. Not another pastel affirmation that disappears the moment real life shows up. No. We reach for something real. A smooth stone. A mala or rosary. A grounding object in the pocket. Something that quietly says, “I am still here. I am still standing. I am not unraveling in aisle five.” That instinct is older than language. Long before wellness influencers and subscription boxes, human beings were sitting with stones, praying with stones, building altars with stones, and placing stones where sacred moments occurred. Across civilizations, stones were not accessories. They were allies. Witnesses. Keepers of memory. And here we are, centuries later, acting brand new… rediscovering what our ancestors never forgot: healing is relational, and the Earth has always been in the group chat. Archaeology and anthropology tell the story plainly. Indigenous medicine wheels use stones to represent balance and direction. Biblical altars were built of uncut stone to honor divine presence. Hindu and Buddhist temples embed minerals to support contemplation. Traditional Chinese medicine links stones to elemental harmony. Translation, Beloved? Nobody was “just playing with rocks.” They were practicing reverence. With intention. With respect. With receipts. Now let me bring this into modern language, because someone always wants to ask, “But where is the science?” It is already here. Neuroscience affirms what elders and healers have always known: living systems regulate through relationship. The nervous system is constantly attuning itself to rhythm, tone, texture, and vibration. When you hold a stone with intention, your body does not simply feel an object. It enters into resonance with a stable, coherent frequency. The amygdala softens its alarm response. Breath slows. Muscles release. Stress hormones decrease. The system begins to reorganize itself around steadiness. In scientific terms, this is called entrainment: the natural tendency of biological systems to synchronize with consistent rhythms. In spiritual terms, it is alignment. In lived experience, it feels like peace. This is why prayer beads calm the mind. Why worry stones steady anxious hands. Why weighted blankets soothe restless bodies. They provide coherent signals that the body can harmonize with. And harmony is not optional in healing. It is foundational. Without resonance, insight cannot integrate. Without coherence, growth cannot stabilize. Without alignment, nothing truly lasts. From a mineralogical standpoint, crystals form through precise geometric patterns under specific environmental conditions. They are shaped by heat, pressure, time, and elemental intelligence. Quartz, for example, oscillates at stable frequencies and is used in watches and medical equipment because of its reliability and consistency. These are not random formations. They are ordered systems. Spiritually, that same consistency has long been recognized as coherence, clarity, and energetic integrity. Across traditions, stones have been understood as carriers of specific qualities. Quartz amplifies. Lapis Lazuli supports truth, insight, and inner authority. Hematite grounds and stabilizes. Rhodochrosite nurtures emotional healing and heart restoration. These associations are not arbitrary. They reflect how different mineral structures interact with human perception, emotion, and awareness. Whether you understand this scientifically, psychologically, spiritually, or intuitively, the principle remains the same: Resonance shapes relationship. Relationship shapes experience. Experience reshapes the nervous system. In plain language? What you attune to matters. What you carry matters. What you keep close matters. Choose consciously. In my work, I have watched people change their relationship with stress simply by learning how to stay present instead of spiraling. Some carry a grounding stone into meetings so they do not abandon themselves for approval. Some keep a crystal on their desk as a reminder to breathe before replying, “per my last email.” Others hold a stone during grief when words feel disrespectful to the depth of the pain. And let me be clear. This is not about pretending the stone is “just an object.” Stones carry frequency. They hold memory. They transmit energy. They are formed through pressure, time, and precision. That intelligence does not disappear when we pick them up. Through the law of resonance, healing becomes collaborative. When the frequency of a stone comes into close relationship with an individual’s frequency, coherence begins to occur. Systems naturally seek harmony. Vibration responds to vibration. It is law. Your nervous system responds. Your cells receive information. Your thoughts begin to soften. Your spirit remembers safety. This is not symbolic. It is relational. You bring intention, openness, and willingness. The stone brings stability, coherence, and healing intelligence. It supports you physically. It steadies you mentally. It regulates you emotionally. It strengthens you energetically. It reminds your soul of its rhythm. You are not outsourcing your power. You are activating partnership. Human consciousness and Earth wisdom working together. Together, balance is restored. Together, resilience is rebuilt. Together, wholeness becomes possible. This is why relationship matters more than ritual. Stones are not replacements for therapy, medicine, prayer, or personal responsibility. They are companions. They do not bypass discomfort. They help you sit with it long enough to extract wisdom instead of wounds. Real healing does not outsource authority. It builds capacity. And yes, that takes time. And let us talk about timing, because this matters. We live in an age of speed. Fast content. Fast opinions. Fast reactions. Slow wisdom. Minimal reflection. Limited contact with nature. And we wonder why everyone is anxious. Stone practices slow us down. They remind us that healing is not viral; it is not done by how many likes you get or followers you have. It is rhythmic. It is relational. It is patient. You do not rush the Earth. Stop rushing yourself. Stones have witnessed humanity’s prayers, grief, vows, and victories for thousands of years. They have survived empires, trends, algorithms, and rebrands. They have held memory longer than institutions and remained steady through every cultural shift. When you choose a stone ally, you are not being trendy. You are being ancestral. You are joining a lineage of people who understand that strength is quiet, wisdom is slow, and healing is sacred. You are saying: “I choose to be grounded. I choose to be present. I choose to become.” And Beloved… that choice? That is the real gem. Follow me on Facebook ,  Instagram , and visit my  LinkedIn  for more info! Read more from Ayan’fe Rosano Ayan’fe Rosano, Spiritual Technician Ayan’fe Rosano is a Spiritual Technician and Energy Alchemist who believes Love is the highest frequency—and he’s here to help people tune to it. A Reiki Master, crystal whisperer, and sound healer, he weaves intuitive insight, sacred sound, and crystalline technology to help others realign their energy and remember their light. As part of Dr. Iyanla Vanzant’s team, Ayan’fe bridges spirituality and structure—where healing gets holy, and energy gets organized.