Written by Eddie Stern, Founder, The Breathing App for Diabetes Eddie Stern is the founder of The Breathing App for Diabetes, the first app specifically created to help those living with diabetes soothe glucose spikes in a natural way. November is a significant month for raising awareness about diabetes, as we celebrate American Diabetes Month and National Diabetes Care and Education Week. These observances shine a light on the importance of understanding diabetes management and promoting education around this chronic condition. As we delve deeper into the complexities of living with diabetes, it becomes evident that managing stress plays a crucial role in maintaining blood sugar levels. With International Stress Awareness Week coinciding with these events, it is an opportune time to explore strategies that can help reduce glucose spikes and improve overall health. Join us as we uncover some innovative tools designed to support your journey in diabetes care. Diabetes care and education Diabetes care and education are essential for anyone living with this condition. Understanding the nuances of diabetes empowers individuals to take control of their health. Education starts with knowledge about blood sugar regulation, nutrition, and how lifestyle choices impact glucose levels. Recognizing the signs of high or low blood sugar can prevent complications down the line. Support networks, like healthcare providers, dietitians, and diabetes educators, play a vital role in fostering better self-management practices. They provide personalized guidance tailored to individual needs. Moreover, patient-centered resources help demystify medical jargon, making it easier for people to grasp their treatment plans. Engaging workshops and community programs also encourage sharing experiences among peers. By prioritizing education at every stage of life with diabetes, we can pave the way for healthier futures filled with informed decision-making and confidence in managing daily challenges. Stress and diabetes management Stress plays a significant role in diabetes management. It can lead to increased blood sugar levels and make it harder to maintain control. When you are stressed, your body releases hormones that can spike glucose levels, making it crucial for those with diabetes to find effective coping strategies. Practicing mindfulness techniques can help reduce stress. Simple activities like deep breathing or meditation allow you to reset your mind and regain focus on your health goals. Physical activity is another powerful tool against stress. Exercise not only lowers blood pressure but also promotes the release of endorphins, which improve mood and overall well-being. Building a support network is essential, too. Connecting with friends or joining support groups provides an outlet for sharing experiences and tips on managing anxiety related to diabetes care. By addressing stress proactively, individuals with diabetes may experience more stable glucose levels and better overall health outcomes. The breathing app for diabetes to reduce glucose spikes Managing diabetes effectively involves a multifaceted approach that includes monitoring blood pressure, maintaining stable glucose levels, and reducing stress. One innovative tool gaining traction in the diabetes community is The Breathing App for Diabetes. This app focuses on mindfulness and breath control to help users manage their anxiety and stress, two significant factors impacting diabetes care. Stress can lead to increased glucose spikes, making it vital for individuals with diabetes to find effective coping strategies. By utilizing simple breathing techniques offered through the app, users can cultivate a sense of calmness. This practice not only helps in managing immediate emotional responses but also contributes positively toward long-term diabetes management. Studies suggest that practicing controlled breathing reduces cortisol levels, the hormone associated with stress, which may ultimately assist in lowering glucose spikes. Incorporating this practice into your daily routine could be transformative for your overall health journey. As we recognize observances like American Diabetes Month and National Diabetes Care and Education Week, it is essential to explore every avenue available for better diabetes care. With tools like The Breathing App for Diabetes at our fingertips, individuals can take proactive steps toward not just managing their condition but thriving despite it. Follow me on Facebook , LinkedIn , and visit my website for more info! Read more from Eddie Stern Eddie Stern, Founder, The Breathing App for Diabetes With a background of over thirty-five years in yoga, science, health, and education, Eddie Stern runs several businesses that promote a practical philosophy based on the certainty of an individual's power to change, grow, and transform. His primary focus is working practices and tech that lead to a holistic, healthy lifestyle, inclusive of body, mind, emotions, and spirit. A positive mental outlook, action-oriented solutions, and the study of ancient wisdom texts fuel his own life and work.

Dr. Nadia and Dr. Debora D'Iuso, sisters, psychologists, and founders of Crosstown Psychology and Wellness Clinic. As a sister team, we bring both professional expertise and a deep sense of empathy to our work. We believe effective therapy starts with genuine connection, care, and actionable strategies. Our mission? To offer compassionate, evidence-informed care that is deeply rooted in the therapeutic relationship. We know how important it is for clients to feel safe, seen, and supported in their journey. Dr. Nadia and Dr. Debora D'Iuso, Psychologists, Founders Of Crosstown Psychology & Wellness Clinic Who is Nadia Diuso? Who is Debora Diuso? Introduce yourself, your hobbies, your favorites, you at home and in business. Tell us something interesting about yourself. We’re Dr. Debora and Nadia D’Iuso, sisters, psychologists, and founders of Crosstown Psychology and Wellness Clinic. We are a sister team of highly trained specialists who believe effective therapy starts with genuine connection, empathy, and actionable strategies. Meet Dr. Nadia I always knew I wanted to be a psychologist, and so I feel it has been a part of my identity since I was an adolescent. At 16, my uncle unexpectedly passed away by suicide. I was in complete shock, and the grief was overwhelming. I saw the devastating impact it had on my family and those closest to me. We worked together to find strength in each other, and I saw the power of emotions and the power of resilience and coping. I knew I wanted to work toward helping others and started to pursue and direct my focus toward psychology. From there, I pursued extensive training to be a licensed psychologist. What people may not know is that I am also an auntie (zia) to my niece and nephew. My favorite thing to do is simply spending time today, whether we are building towers or making Play-Doh bunnies, my heart is full. I am also pretty active and find that my best ideas come when I am out on a walk listening to something that feels upbeat. Meet Dr. Debora My path to becoming a psychologist wasn’t straightforward. Initially, I studied in another discipline, but my heart was in connecting with people and making a difference in their emotional lives. That’s why I followed my older sister’s footsteps and chose to pursue psychology. In addition to being a psychologist, I am also a mom to two incredible kids. Navigating the whirlwind of parenting has been both fulfilling and incredibly humbling, as it has taught me the importance of having a growth mindset and embracing continuous learning. I’ve had my share of moments where I felt like I was just winging it in life, which is why I make it a point to practice the strategies I recommend to my clients. In my free time, I enjoy listening to music, sitting outside on sunny days, and traveling when possible. What inspired you to start Crosstown Psych and focus on the work you do today? We founded our clinic approximately one year ago with the shared mission of providing a space where clients feel truly seen and supported as they work through areas they have been struggling with. Our approach to therapy combines compassion and collaboration, delivering proactive support as one evolves through life’s stages. We also recognize the importance of providing evidence-based strategies from our own research backgrounds, having designed and implemented studies exploring what makes therapy effective. We see the importance of drawing from scientific research and personalizing findings in our work with our clients so that we can create a balance when it comes to the process. What makes your approach to therapy and mental health unique compared to others? At Crosstown Psychology, we pride ourselves on creating a warm, collaborative, and authentic therapeutic environment. We each bring our own strengths to help clients feel comfortable and empowered. Here are some things you can expect. Debora’s approach: With firsthand experience as a dedicated mother, Debora brings a deep understanding of the challenges that come with balancing life’s responsibilities. Her empathetic nature and ability to validate her clients’ emotions create a safe space for them to explore their struggles. Debora’s authentic and approachable style makes it easier for clients to open up, helping them navigate stress and overwhelm with confidence and support. Nadia’s approach: Nadia combines humour, relatability, and professionalism to create a dynamic and supportive therapeutic experience. Her approachable style fosters trust and engagement, whether she is working with teens or adults. Nadia’s ability to connect on a personal level while addressing complex emotional challenges makes her a valued partner in guiding clients toward growth and resilience. How do you tailor your support to fit each client’s individual needs? We see the therapeutic relationship as a large piece of what makes change possible. We work toward creating a strong, emotionally safe, and collaborative relationship with our clients to help them feel like they can use the space to share what is on their minds. It is through this relationship that we can increase awareness and transparency when it comes to their struggles. It helps us work together to create a plan that is present-focused and uniquely tailored to what they hope to see as change. One question we typically ask right at the start is, “If you were to look back at this process, what is one thing you hope to have done to make this worth your time?” Taking the first step and asking for help is powerful and takes courage, and we work toward honoring and validating your commitment with awareness and actionable strategies you can use for lasting change. What common misconceptions about therapy would you like to clear up? The biggest misconception that we often debunk is the belief that one has to be in a bad spot to go to therapy. Therapy isn’t just reserved for people in crisis or who are experiencing a severe mental health concern, it is for anyone who has realized that the current tools in their toolbox for dealing with life stressors are just not working and they are feeling ready and motivated to try something different. Additional myths and misconceptions we commonly hear are summarized below: Myth 1: You will be forced to share everything. Truth: You are in complete control of the content. We guide the process and skills, but you decide what to share and when. If you are feeling stuck, disconnected, anxious, or just off, you are not overreacting. You are responding to life. And therapy can help you make sense of it. Myth 2: Therapy means digging up your childhood. Truth: Therapy can go deep, but it does not have to. Many of our sessions are present-focused, actionable, and built around the client’s current goals. You set the tone. We meet you where you are. Myth 3: Therapy takes forever. Truth: Some of our clients come in for 4 to 6 sessions and walk away with tools that last for years. Others come back when life throws them something new. Therapy is flexible, not a lifetime sentence. Myth 4: Virtual therapy isn’t as effective. Truth: Both virtual and in-person therapy have unique benefits. Virtual gives you the comfort of home and eliminates commute stress. In-person offers a different energy. Many of our clients do a hybrid approach. The best therapy is personalized, collaborative, and practical. Whether it is about navigating relationships, regulating anxiety, or simply checking in with yourself, therapy is one of the most effective ways to care for your emotional health. And you do not have to earn it by breaking down first. Can you share the kinds of issues you specialise in helping people overcome? Our work covers a wide range of life stressors for adults, adolescents, and couples. We work closely with individuals struggling with anxiety and mood, trauma, work and relationship struggles, eating disorders, and attention and concentration difficulties. How can potential clients connect with you to start their journey? We recognize the courage it takes to ask for help. At Crosstown Psychology and Wellness Clinic, we offer a 15-minute consultation call, which individuals can book directly through our website, to help clients take the first step. During this call, we discuss the therapeutic process and help answer any questions or concerns individuals might have about therapy. We believe the consultation call is important, as we recognize that therapy is not about finding help, it is about finding the right help, and we want to ensure that individuals feel safe and supported right from the start. Follow us on Instagram , LinkedIn , and visit our website for more info! Read more from Dr Nadia D’Iuso and Dr Debora D’Iuso

Written by Sariki Abungwo, Business Coach Sariki Abungwo is a Global Multi-Award-Winning Entrepreneur, Founder & CEO of Blesatech Consultancy Services, helping small business owners, coaches, and consultants leverage proven marketing systems to grow their businesses by providing expert guidance and easy-to-implement strategies. One of the most important parts of running a successful business is consistently attracting new opportunities. While it can sometimes feel complex or even intimidating, winning new business doesn’t have to be overwhelming. In fact, it becomes much simpler when you focus on authenticity, deep client understanding, and awareness of your market’s evolving landscape. I'm Sarik Abungwo , CEO of Blesatech Consultancy Services , and I’m here to share how focusing on authenticity, understanding your client’s needs, and staying attuned to your market and industry can help you foster genuine relationships that lead to sustainable business growth. Think of business growth like building a bridge. You can’t rush it, but with the right foundation, every plank of trust brings you closer to new opportunities. By building a solid foundation based on trust and insight, you can secure new clients and grow your business more effectively. Here are some simple tips to help you get started. 1. Focus on authenticity and relationship building When it comes to business development and getting new business, it’s important to avoid being overly sales-driven or insincere.  Customers can often detect when you’re more interested in making a sale than solving a problem, like a tune that’s slightly off-key, it doesn’t feel right. Building genuine relationships is the foundation of attracting long-term clients, which is essential for sustainable business development. Authenticity is key in business. Take time to understand your client’s needs and how you can best serve them. If your services aren’t the right fit, be honest about it. Transparency builds trust and keeps the door open for future opportunities. Adopt a consultative sales approach. Rather than leading with your product, ask questions to understand their challenges and past solutions. This shows you care about their business, not just your sales. By nurturing these relationships, you build credibility and trust, leading to loyal clients who may refer your services to others. True business growth is rarely a lightning strike. It’s more like the steady sunrise that lights everything it touches. 2. Get to know your clients before they tell you A crucial step in getting new business is understanding your client’s needs before they even voice them. Anticipating your client’s concerns shows empathy and foresight that many competitors fail to demonstrate. It’s like being a skilled chess player, thinking two moves ahead gives you the advantage. If you can provide solutions to problems they haven’t even articulated yet, you immediately position yourself as a valuable resource, not just a service provider. Start by conducting thorough research on your clients. Understand their industry, the specific challenges they face, and the goals they are working towards. By staying up to date on the trends and challenges affecting your sector, you’ll be able to propose proactive solutions. Clients appreciate a business owner who does their homework and shows a deep understanding of their situation. This can be a huge differentiator when you’re competing for new business. It’s like walking into a meeting with a map when everyone else is guessing the terrain, you immediately become the guide they trust to lead the way. 3. Study your market and industry Getting new business is more than connecting with individual clients. It’s having that deep understanding of the market and industry trends as part of your business development strategy. A strong grasp of your industry allows you to speak intelligently with potential clients and demonstrate your expertise. It shows that you’re not only invested in your own business but that you’re also committed to staying ahead of the curve. Start by following industry news, attending relevant conferences, and participating in networking groups. Read reports, whitepapers, and case studies to deepen your knowledge. By understanding both your client’s pain points and the broader market, you can position your business as the go-to solution for their needs. In addition to reading industry publications, consider speaking with industry veterans or peers. Gaining insight from others in your field can open up new ideas and strategies for business development. The more informed you are, the more confident and credible you’ll appear to your clients, and the more effective your outreach efforts will be. Think of this as tending to your radar, keeping it tuned so you can detect opportunities before they appear on everyone else’s screen. 4. Offer value first When you focus on getting new business, always remember that value should be at the core of your pitch . Instead of starting with a sales pitch, focus on how you can offer value to your potential clients. This is particularly important when you’re just starting to build relationships with a client base. One way to offer value upfront is by sharing useful resources, like blog posts, free consultations, or industry insights. By helping clients first, you’re demonstrating your expertise and showing that you’re invested in their success, not just making a sale. This can be especially powerful in industries where the decision-making process is long or where clients tend to compare multiple options before choosing a vendor. Value doesn’t always have to come in the form of a product or service. Sometimes, sharing knowledge, introducing them to other business owners, or simply being a sounding board for ideas can make a significant impact. Clients will remember you for being helpful and supportive, and this can pay off when it’s time to choose a service provider. Like planting seeds, offering value creates roots of trust that eventually grow into long-term relationships. 5. Stay consistent and follow up Finally, getting new business is a numbers game . You need to stay consistent in your efforts and continue to nurture relationships over time. Often, clients don’t make a decision right away, but that doesn’t mean they’re not interested. Following up is crucial for sales conversion. Make sure you check in with your prospects regularly, offer them new insights, and let them know you’re still there to help. Additionally, don’t forget to ask for feedback from clients who have said no. Understand their reasons for not moving forward and see if there’s anything you could have done differently. This feedback can help you refine your approach for future interactions and improve your sales conversion strategy. Consistency in business is like the heartbeat. It keeps everything alive and moving. Every message, every follow-up, every act of service compounds into momentum. And momentum, once built, is one of your greatest business assets. Conclusion Getting new business as a business owner is about building authentic relationships, understanding your client’s needs, staying informed about your market, and offering real value. By focusing on these strategies, you’ll build a network of clients who trust you, refer others, and return for solutions. This is more than pushing sales. This is about being a knowledgeable, genuine partner dedicated to their long-term success. Stay patient and consistent, and remember that getting new business is a journey. Just as rivers carve through rock not by force but by persistence, consistent value will carve your mark in your market. By focusing on your client’s needs and continuously learning about your industry, you will create lasting partnerships and achieve the growth you’ve been aiming for. If this subject matter interests you, be sure to look into my webclass , perfect for business owners looking to deepen their understanding of client relationships and growth strategies. Follow me on Facebook , Instagram , and LinkedIn ,  and visit my website for more info! Read more from Sariki Abungwo Sariki Abungwo, Business Coach Sariki Abungwo, a Global Multi-Award-Winning Entrepreneur, Founder & CEO of Blesatech Consultancy Services, empowers small business owners, coaches, and consultants to unlock their potential with proven marketing systems by providing expert guidance and easy-to-implement strategies so that they can consistently, predictably, and profitably serve the people they've been called to serve for long-term success. As a fellow of the British Computer Society and a university lecturer, Sariki is passionate about empowering entrepreneurs with scalable, technology-driven strategies that simplify business growth and boost profitability.

Written by Anne-Catherine Bédard, Research Scientist at Dow & Founder of Labcoat & Leggings Anne-Catherine Bédard is a PhD chemist, abstract artist, and the founder of Labcoat and Leggings. Author of numerous scientific papers and an empowering coloring book series, she bridges science and creativity to inspire confidence, authenticity, and self-expression. Perfectionists often chase flawless results, yet still feel like they’re never enough. From childhood praise to professional pressure, perfectionism quietly shapes our nervous system, creativity, and sense of worth. Discover the hidden costs of control, the science behind self-criticism, and why learning to embrace imperfection is the key to authentic freedom. Be careful. Don’t make a mess. Stay inside the lines. Wipe that up. Hold it properly. Don’t mix those colors. Use the right side of the paper. Good. That’s neat. The early lessons that shape us The messages arrive early and softly, wrapped in care and expectation. They’re not meant to harm, they’re meant to help us fit in, to teach us responsibility. But beneath them lives a subtler lesson, that mess equals mistake, and mistake equals failure. As children, we quickly learn that neatness earns praise and chaos earns correction. Our drawings are admired when they’re symmetrical, our handwriting when it’s small and tidy. We internalize that control brings approval, and soon, perfectionism roots itself not in ambition, but in survival.  The adolescent reinforcement As we grow, the stakes rise. The red pen replaces the gentle correction, and good grades become the currency of worth. Mistakes are no longer learning opportunities, they are liabilities. The classroom, once a playground of curiosity, becomes a scoreboard. We learn to chase gold stars instead of genuine understanding, to edit ourselves before we even try.  By adolescence, we have become experts at curating ourselves. We polish our words, our faces, our social feeds. We learn to equate composure with competence and (over)achievement with safety. We discover that approval feels like belonging, and we will do anything to keep it. The messier parts of us, the uncertain, emotional, or creative ones, get tucked away behind polished surfaces. The professional perfectionist Then, for those of us who enter high-performance fields, especially in science and technology, the lesson deepens. Here, precision is not just valued, it is essential. Control is the currency of credibility. A single variable can ruin an experiment. A single mistake can dismantle months of work. So, we learn to tighten every system, every word, every thought.  Somewhere between the data points and the deadlines, that child who once loved to explore quietly disappears. Curiosity, which once drove discovery, is replaced by fear. Fear of being wrong, of being judged, of not being enough. The irony is painful. The very traits that made us fall in love with science, wonder, experimentation, and the courage to test the unknown are the same ones that perfectionism quietly takes away. Yet this pattern runs deeper than the lab or the workplace. It is woven into our nervous system, shaping how we process reward, stress, and self-worth. The neuroscience of perfectionism Perfectionism isn’t a personality flaw or an aesthetic preference. It’s a learned safety strategy that lives in our nervous system. When we feel that love or acceptance depends on performance, the brain’s amygdala, the almond-shaped alarm center that detects threats, activates.   A harsh comment, a disappointed sigh, or even a perceived failure can light up this region as if danger were near. The body floods with stress hormones, heart rate rises, and the mind goes into overdrive trying to correct or prevent mistakes. Studies show that individuals with high perfectionistic concerns display altered HPA‐axis activity, for example, elevated waking cortisol under low and high stress conditions, or altered (blunted or exaggerated) cortisol responses to performance stress. Meanwhile, psychosocial stress induces cortisol elevations that correlate with dysregulated dopamine release in the mesolimbic system, linking performance-based reward and threat systems. Together, these mechanisms help explain why, for perfectionists, even small imperfections register in the body as danger, the reward dip and stress spike become wired into habit.  The hidden cost of control On the outside, perfectionism appears as order, a clean desk, a flawless presentation, a beautifully curated feed. But inside, it is often driven by anxiety, shame, or fear of being seen as not enough. What looks like discipline is often self-protection. What looks like confidence can actually be a deep need to avoid disappointment, rejection, or loss of control. Studies show that chronic perfectionism is linked to insomnia, depression, and burnout. The constant self-monitoring of “Did I say that right? Did I do enough? Will they still like me?” becomes exhausting. It is like driving with one foot on the gas and the other on the brake, you don’t go far, but you burn through your energy. Over time, that internal tension becomes a baseline, an unease that never really turns off. Even moments of rest can feel unsafe because the brain has learned that stillness means vulnerability. Perfectionism also kills creativity. When every move must be correct, curiosity dies. We do not explore, we perform. We do not ask “what if”, we ask “is this good enough?” And in that subtle shift, we move away from authenticity and into performance. We start creating for approval instead of for expression or discovery. Over time, this disconnect seeps into every part of life. We stop painting because the canvas might not turn out right. We hesitate to speak up in meetings because our ideas might not sound perfect. We hide parts of ourselves that feel too messy, too emotional, too real. The tragedy is that the very traits we silence, spontaneity, imagination, vulnerability, are the same ones that make us human, creative, and connected. Perfectionism promises safety, but what it really delivers is isolation. It gives us the illusion of control while quietly stripping away the joy of being alive, the pleasure of discovery, and the freedom to simply be. Learning imperfection is safe For many of us, perfectionism begins as a child’s way of earning safety. A gold star, a smile, a nod of approval, each becomes a signal that we are doing things “right.” Over time, those small moments of approval get wired into our sense of belonging. We learn that achievement equals acceptance, and control equals love. But what if safety did not have to depend on performance? What if the very freedom we once feared was actually where peace lives? Imagine a child splashing paint freely, hands covered in color, giggling at the way it drips. That joy, that total engagement, is what psychologists call a state of flow. In flow, the brain’s prefrontal cortex, the area responsible for self-monitoring and judgment, temporarily quiets, allowing creativity and intuition to emerge. Dopamine and endorphins increase, enhancing focus and intrinsic reward. The result is a sense of effortless immersion, of being fully alive and present. That is why creativity heals, it interrupts the perfectionist’s inner critic. When we create without aiming for a result, we retrain the brain to feel safe in uncertainty. We learn that expression can exist without evaluation, and that worth is not measured by outcomes. Relearning imperfection is not regression, it is reclamation. It is remembering what it feels like to explore without needing to prove anything. It is the return to curiosity, play, and genuine presence, the very conditions that once made us fall in love with learning in the first place! The science of letting go Letting go does not mean lowering standards or abandoning excellence. It means releasing the belief that your worth depends on flawless execution. True excellence grows from curiosity and care, not from fear. Psychologists describe two types of perfectionism, adaptive and maladaptive. Adaptive perfectionism channels high standards toward growth, mastery, and persistence. It is driven by inspiration. Maladaptive perfectionism, on the other hand, ties self-worth to outcomes. It is fueled by anxiety, shame, and the constant fear of falling short. When every mistake feels like evidence of failure, the mind shifts from learning to surviving. The transformation from one to the other does not come from pushing harder, it comes from softening inward. Research by Kristin Neff and others shows that self-compassion reduces cortisol, increases heart-rate variability (a marker of emotional regulation), and enhances motivation and resilience. When we meet our struggles with understanding instead of criticism, the body moves out of defense and into repair. The nervous system interprets kindness as safety, and from that safety, authentic effort can finally emerge. In other words, self-kindness is not indulgent, it is biologically regulating. It is what allows us to return to the creative, connected, and courageous version of ourselves that perfectionism once tried to protect. Art therapy: Making a mess as mindfulness My piece “ Time to Clean Up ” came to life in a total state of flow. One afternoon, I started wandering around the house, picking up every little abandoned thing I could find, a puzzle piece that no longer had its match, a random headband, an old dino sticker, an abandoned rubber duck, an old Halloween mask, and more. None of it made sense together, but somehow it felt right. I took those pieces to my studio, spread them across a blank canvas, and started to play. I did not have a plan. I just followed curiosity. As I moved the pieces around, I began to see a story forming, the contrast between the joy of childhood and the seriousness that often comes with being an adult. At one point, I stopped arranging and simply let the objects fall where they wanted. That moment of release felt incredible, like a deep breath after holding on too long. What emerged was something raw and beautiful, a meeting point between order and chaos, play and purpose, freedom and form. From there, I added color, patterns, and geometric focal points, the layers that remind me of how learning and creating are never clean or linear. They are messy, alive, and full of unexpected harmony. This is the kind of piece that reveals something new every time you look at it. One day, you might notice a word that reminds you to focus. Another day, a burst of color might invite you to soften or to lead with compassion. It meets you where you are. If this piece resonates with you, if it feels like a mirror or an anchor for your own journey, I would love to talk with you about it. You can schedule a conversation  and explore how a piece from my Unapologetic collection might live in your space. The freedom we choose Be carefree. Color outside the lines. Let it drip. Make a mess. Hold the brush however you want. Mix every color that calls to you. Use the paper or something else entirely. Good. That’s you. Freedom isn’t the absence of mess. It’s the moment you stop cleaning yourself out of your own joy. Follow me on Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Anne-Catherine Bédard Anne-Catherine Bédard, Research Scientist at Dow & Founder of Labcoat & Leggings Anne-Catherine Bédard is a PhD chemist, artist, and founder of Labcoat and Leggings, where science meets creativity. Trained to explore molecules, she now uses color to explore emotion, transforming her journey of healing into a mission to help others embrace authenticity and self-expression. Her work celebrates the beauty of being bold, kind, and unapologetically whole. Each piece she creates invites viewers to feel empowered, confident, and free to shine in their own light.

Written by Dr. Asha Martin, Medical Oncologist and Clinical Haematologist Dr. Asha Martin is a medical oncologist and haematologist with over 10 years of experience. Based in St. Lucia with a special interest in breast, colon, prostate cancer, myeloma and anemias. Passionate about empowering patients with clear, practical health insights. If you’ve ever had routine blood work, you’ve no doubt come across the term creatinine. As a medical oncologist, I’ve seen patients become quite anxious when they notice elevated or low creatinine, especially when they are already dealing with a cancer diagnosis or worried about one. In the world of oncology, many tests, numbers, and biomarkers give rise to worry, and creatinine is no exception. People ask, “Does this mean my cancer is worse?” or “Could my creatinine be the reason I developed cancer?” In this article, I’ll walk you through what creatinine is, how it is measured, why it matters in general medicine and specifically in oncology, what the evidence shows about its relation to cancer, and most importantly, what it does not mean. My aim is to help you interpret data relevant to patients with cancer (or at risk of cancer), provide perspective, and separate myth from medicine. What is creatinine? Let’s start at the basics. Creatinine is a breakdown product of creatine, a molecule found primarily in muscle and used for energy storage and metabolism in tissues that require bursts of energy (like skeletal muscle). As muscles break down creatine and creatine phosphate, one of the waste products is creatinine. The kidneys filter creatinine (via glomeruli), and some amount is secreted by tubular cells. The end result is that serum creatinine serves as a widely used marker of kidney function. When the kidneys are functioning normally, creatinine is produced at relatively steady rates (dependent on muscle mass and diet) and is cleared by the kidneys and appears in the urine. If creatinine builds up in the blood, that may be a sign of reduced kidney clearance. On the other side, very low creatinine may reflect low muscle mass and low creatinine production. Some broad take-homes about creatinine: It is influenced by muscle mass, diet (especially meat intake), age, sex, and ethnic factors. It is used as part of the equation to estimate glomerular filtration rate (eGFR), a measure of kidney filtration. Elevated creatinine commonly prompts investigation of kidney disease. Very low creatinine is less often discussed, but in certain settings may signify low muscle mass or decreased production. So far, nothing specific to cancer. But given that cancer patients often have issues with kidney function (either pre-existing or from treatments), or with muscle wasting (cachexia), creatinine becomes relevant in the oncology setting. Why creatinine matters in cancer patients There are a number of reasons why creatinine gains relevance when we look at cancer and oncology patients. Kidney function and treatment tolerance: Many cancer therapies, including chemotherapy, targeted therapies, immunotherapy agents, and radiopharmaceuticals, are cleared by the kidneys or can affect kidney function. If the kidneys are not functioning well (elevated creatinine), then drug dosing may need to be modified, and risks of toxicity may increase. Some newer targeted cancer therapies can cause rises in creatinine via inhibition of the tubular secretion of creatinine, even when glomerular filtration is preserved. Thus, in oncology we ask, is the creatinine rise due to declining kidney function (glomerular or tubular), or is it due to other factors (muscle mass, diet, drug interference)? Muscle mass, cachexia, and prognosis: In many cancer patients, especially with advanced disease, muscle wasting (sarcopenia) is a common problem. Low muscle mass means lower production of creatinine, all else being equal. Some studies have shown that low creatinine (or low creatinine relative to other markers) is associated with worse outcomes in cancer. Therefore, creatinine can serve, imperfectly, as a surrogate of muscle mass and by extension general physiological reserve. Prognostic associations: Some research shows that both high and low creatinine levels are associated with worse survival in certain cancer patient cohorts, including colorectal cancer. That does not mean creatinine causes worse cancer outcomes, it may simply reflect underlying physiology (kidney problems, muscle wasting, comorbid illness) that correlates with poorer prognosis. Interpretation nuance in oncology: Because many factors (kidney disease, hydration status, muscle mass, diet, tumour burden, treatments) influence creatinine, interpreting a concerning creatinine number in a cancer patient always demands context. A rising creatinine may mean kidney injury (from tumour, treatment, dehydration), or it may be drug-related, or it may be benign relative to muscle mass changes. Therefore, separating myth from medicine means being precise about what the number represents, what it does not, and how it ties into your overall clinical picture. What the evidence shows: creatinine and cancer Here’s where we dive into some of the research and what it tells us, and importantly, what it does not tell us, about the relationship between creatinine and cancer. High or low creatinine and overall survival in cancer A large retrospective study in colorectal cancer found that both high serum creatinine (Scr) and low Scr were associated with worse overall survival compared to normal Scr levels. For example, patients with low Scr had HR -1.37 and those with high Scr had HR -1.78 relative to normal. In short, having creatinine outside of the normal range in either direction correlated with a poorer prognosis. Similarly, in a cohort of patients with various cancers at end-of-life, both low and high Scr were significant for shorter survival. Importantly, these associations are not proof that creatinine itself is driving cancer progression. Rather, they suggest that abnormal creatinine levels may act as a marker of worse physiological status (kidney dysfunction, muscle mass loss, comorbidities), which in turn correlates with poorer outcomes. Creatinine-cystatin C ratio and muscle mass/prognosis A clever study looked at the ratio of serum creatinine to cystatin C (another kidney marker less dependent on muscle mass) and found that a higher ratio, meaning relatively more creatinine vs. cystatin C, was associated with better short-term mortality (6-month and 1-year) in cancer patients at diagnosis. Why? Because lower muscle mass means lower creatinine production, cystatin C production is less muscle-dependent. So a low ratio may flag sarcopenia or frailty, which in oncology is bad. This gives us a glimpse into how creatinine may indirectly reflect muscle reserve and thus prognosis. Creatinine, kidney disease and cancer risk Another angle: what about creatinine (and kidney function) as a risk factor for developing cancer? A population cohort found that using cystatin C, a sensitive kidney marker, mild kidney disease was associated with a modest increase in cancer incidence (about 4 percent) and a more pronounced increase in cancer mortality (about 15 percent) in mild disease, rising to about 19 percent and 48 percent in advanced kidney disease. Interestingly, the study notes that serum creatinine alone did not identify the same associations as cystatin C did. This highlights a key nuance, kidney function is relevant to cancer risk and outcomes, but creatinine alone may not suffice as the marker. Creatinine and specific cancers In one metabolomics study of colon versus rectal cancer, higher plasma creatinine was associated with about 39 percent increased all-cause mortality in rectal cancer but not colon cancer. In lung cancer risk in men, higher quartile serum creatinine showed a negative association, meaning higher creatinine was associated with lower risk, among former and ever smokers in one analysis. For prostate cancer, an older study suggested higher normal-range creatinine might double risk, but this remains early, and interpretation is complex. These studies illustrate that the relationships vary by cancer type, patient population, level of kidney and muscle function, and whether creatinine is used as a static value or in relation to other markers. Creatinine rises due to cancer therapies A practical clinical point, many targeted cancer treatments and newer agents can raise serum creatinine without actual worsening of glomerular filtration. They may inhibit tubular secretion of creatinine or otherwise interfere with creatinine kinetics. What that means, in a patient on such treatment, a rising creatinine may not always signify true kidney injury, and misattributing it could lead to inappropriate treatment changes. Awareness of drug-induced creatinine changes is critical in oncology. Separating myth from medicine: What creatinine isn’t Because creatinine shows up in many contexts and patients often worry about bad numbers, let’s clarify what it is not in the cancer context. Creatinine is not a cancer marker in the sense of something you measure to detect cancer, unlike PSA for prostate or CA 125 for ovarian. A normal creatinine does not guarantee you do not have cancer or that your kidney is unaffected in subtle ways. Conversely, an elevated creatinine is not inherently an indicator of cancer progression unless there is a clear mechanistic link, such as a tumour compressing or invading the kidney. A change in creatinine in an oncology patient should not immediately be attributed to cancer worsening without exploring other causes (hydration, muscle mass, therapy effect, kidney injury, obstruction, etc.). Adjusting cancer treatment purely on the basis of creatinine without full assessment may lead to suboptimal therapy. In short, treat creatinine as a piece of the puzzle, important, but not singularly determinative. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Dr. Asha Martin Dr. Asha Martin, Medical Oncologist and Clinical Haematologist Dr. Asha Martin MD DM (Haem-Onc) is a passionate Medical Oncologist and Clinical Haematologist with over a decade of experience, now practicing in St. Lucia. Focusing on breast, colon, and prostate cancers, multiple myeloma, and anemias, she balances her work at the island’s main public hospital with her private practice. Driven by a mission to empower patients, she launched Sabinearose.com  in 2025, offering clear, practical health insights. When not treating patients, she writes to demystify cancer care, because knowledge is the first step to healing.

Leading New Zealand naturopath, nutritionist and health coach Stephen Roigard launches a turnkey 12-week Corporate Microbiome, Energy and Resilience Programme for hybrid teams, offering measurable employee outcomes and a low-touch delivery model for HR. The programme begins with an organisational needs audit and optional baseline screening, then delivers one live keynote launch, four interactive team workshops, on-demand microlearning modules, and an optional clinician cohort track for high-need participants. Employers receive an anonymised outcomes dashboard that tracks employee-reported energy, sleep, and GI symptom trends, plus a practical HR toolkit to sustain gains. “Workplace health must be practical, scalable and measurable, this programme gives organisations a low-effort way to improve employee energy and resilience while preserving clinician time,” said Stephen Roigard, who works as a Functional Medicine & Integrative Health Practitioner. HR leaders and employers interested in a pilot, bespoke workshop or organisational audit can request a programme prospectus and pilot pricing at info@stephenroigard.com or visit here . Stephen Roigard is a New Zealand-based naturopath, nutritionist, health coach and fitness professional specialising in evidence-based integrative protocols for gut health, metabolic resilience and workplace wellbeing. He designs scalable programmes and toolkits that translate clinical insights into measurable organisational outcomes. Contact: Stephen Roigard Programme Lead info@stephenroigard.com +64211980057

Written by Alex Gede, E-commerce and Social Media Manager Alex Gede is well-known in the male modelling scene. As a former Mr Africa International, he has worked with many brands and funded a few himself. When he is not designing men's underwear and creating content, you will find him consulting for brands. You feel the pressure, don’t you? The relentless drumbeat of digital marketing advice, “You need to be on TikTok!” “Video is everything!” “You’re not posting enough!” It creates a frantic, exhausting picture, that to succeed, you must master every new platform and churn out content 24/7, leading straight to burnout. This article is about the smart way to be everywhere you need to be for your brand or business. Just as I have managed to stop doing paid ads for my brand, Club Seven Menswear, by understanding where to be organically online. What if we reframed that entire idea?“Being everywhere” digitally is not about shouting into every available void. It is about strategic visibility. It is the art of ensuring that when your ideal customer is ready to find a solution you provide, they encounter your brand, a helpful, consistent, and recognizable presence, at multiple points in their journey. It is not about being on every platform. It is about being on the right ones, for the right reasons, with the right message. This guide breaks down how to build that intelligent, sustainable, and effective everywhere presence. First, build your digital home base Before you chart your course to everywhere, you need a somewhere. That somewhere is your website. Think of your website as your digital homestead, the one piece of online real estate you truly own and control. Social media platforms can change their algorithms, ban accounts, or even fade into obscurity. Your website remains your constant. Every single digital effort you undertake should ultimately guide people back to this home base to learn more, sign up, or make a purchase. Ensure it is fortified with a clear value proposition, easy navigation, and strong calls to action. Without this foundation, your efforts to be everywhere else are built on sand. The four pillars of digital omnipresence To be strategically everywhere, focus your energy on these four key areas. Pillar 1: Master search (SEO) This is the ultimate form of passive, perennial lead generation. You are literally putting yourself in front of people at the exact moment they are actively searching for what you offer. How to do it: Conduct keyword research to discover the questions your audience is typing into Google. Create high-quality content, blog posts, guides, product pages, that provides the answers. Optimize your titles, headers, and images (this is called on-page SEO). If you have a physical location, claim and optimize your Google Business Profile. Pillar 2: Conquer social media (strategically) The key here is choice, not chaos. You do not need a profile on every platform. You need a phenomenal, engaging presence on the one or two where your ideal audience actually spends their time. How to choose: Are you a B2B company? LinkedIn and YouTube are your power players. Selling a visual product? Instagram, Pinterest, and TikTok are your playground. Offering a local service? Facebook and Nextdoor are essential. Go deep on your chosen platforms. Focus on building community and conversation, not just broadcasting messages. Pillar 3: Own the inbox (email marketing) If social media is a crowded, noisy party, email is a quiet, one-on-one conversation. It is the most personal digital space and the channel over which you have the most control. How to do it: Build your list by offering a valuable lead magnet, a discount code, an exclusive guide, a free webinar. Then nurture that relationship with consistent, valuable newsletters. Your email list is an asset you own, your social media followers are an audience you rent. Invest accordingly. Pillar 4: Leverage other voices (digital PR and partnerships) One of the most effective ways to expand your reach is to have others talk about you on platforms your customers already know and trust. How to do it: Write guest posts for influential industry blogs. Pitch yourself as a guest expert on podcasts your audience loves. Collaborate with complementary brands or creators on co-hosted events or content. This strategy builds immense credibility and exposes you to new, pre-qualified audiences. The golden thread: Unbreakable consistency For this “everywhere” strategy to work, your brand must be instantly recognizable anywhere it appears. This goes beyond just using the same logo. Visual identity: Maintain a consistent color palette, font family, and style of imagery across your website, social profiles, and graphics. Brand voice: Is your tone professional, witty, compassionate? Choose a voice and use it consistently in your captions, emails, and website copy. This builds familiarity and trust. Content pillars: Define three to five core topics that are central to your business and resonate with your audience. Let these themes guide all your content creation, ensuring a focused and consistent message. The reality check: It is a marathon, not a sprint Building a sustainable digital presence does not happen overnight. Start small: Master one channel before adding another. Trying to do everything at once is a recipe for mediocrity and burnout. Repurpose everything: A single core idea, like a webinar or a blog post, can be repurposed into a YouTube video, three Instagram posts, a carousel, a series of tweets, and an email newsletter. Work smarter, not harder. Focus on value, not volume: One incredibly helpful piece of content will outperform ten mediocre ones every time. Prioritize quality. Analyze and adapt: Use analytics to see what is working. Double down on your successes and do not be afraid to stop what is not resonating. Your action plan starts with one thing You do not need to overhaul your entire strategy today. Start with a single, focused action. Audit: Where does your brand currently show up? Is the experience consistent? Define: Who is your ideal audience, and which one pillar, search, social, email, or PR, would reach them most effectively right now? Commit: Choose one thing to master this quarter. “I will publish one SEO-optimized article per week.” Or, “I will build my email list by creating a lead magnet.” Forget the pressure to be everywhere at once. Instead, build a thoughtful, consistent, and valuable presence that finds your customers exactly where they are. That is how you truly become everywhere digitally. If you would like to have a chat about how I can help you identify your digital strategy, contact me on LinkedIn. Follow me on  Instagram ,   LinkedIn , and visit my website  for more info! Read more from Alex Gede Alex Gede, E-commerce and Social Media Manager Alex Gede is an international male model and content creator. After working with brands for more than 10 years, he started consulting and freelancing, helping clients with branding, e-commerce and more. His brand Club Seven Menswear was founded in 2021 and in 2023 won Luxury Men's Underwear Brand of the Year from UK Enterprise Awards 2023.

Written by Justin Loughlin, Master Life Coach As a Master Life Coach and creator of The Expansion Code™, Justin Loughlin helps high achievers worldwide clear blocks, regulate their nervous system, and create sustainable success through proven science-meets-soul coaching. Most people believe success is about hard work, strategy, or motivation. But underneath every result you have ever created, good or bad, there is a quieter architect running the show, your subconscious mind. Your subconscious stores every belief, emotion, and experience you have ever had. It shapes how you think, feel, and respond long before your conscious mind catches up. It is not logical, it is protective. Its job is to keep you safe, even if that means keeping you small. When you consciously say, “I want to succeed,” but your subconscious carries the belief “Success means pressure or rejection,” it creates internal conflict. That is why you can know exactly what to do, yet feel invisible resistance every time you try to move forward. The truth is, most people do not fail because they lack ability. They fail because they have not updated the blueprint that governs their behavior. The subconscious as a map of familiarity The subconscious loves what is familiar, not necessarily what is healthy or helpful. It is why someone can leave a toxic job or relationship only to find themselves in another version of the same dynamic. It is not self-sabotage, it is self-protection. The brain associates familiarity with safety. Even if an old pattern is painful, it is predictable, and predictability feels safer than the unknown. That is why true change often feels uncomfortable at first. You are literally rewiring your internal map of what is safe to experience. Why awareness alone isn’t enough Most people try to change from the neck up. They analyze, affirm, and journal, but without shifting the emotional and neurological patterns underneath, change does not stick. It is like trying to paint over damp walls. The surface might look better for a while, but eventually, the old pattern seeps through. Neuro Linguistic Programming (NLP) provides tools to go deeper, to reframe the language and imagery your subconscious uses to define what is possible. When you learn to communicate with your mind in its own language, sensory, emotional, and symbolic, you can change not just your thoughts, but your felt experience of reality. Reprogramming at the root for success Your subconscious responds to repetition and emotion. Every time you vividly imagine yourself succeeding, feeling calm, or setting boundaries, you are sending new signals through your neural pathways. This is more than visualization, it is rehearsal for your nervous system. NLP techniques like anchoring, timeline reimprinting, and submodalities help the mind reclassify old experiences. Instead of seeing failure as danger, the brain begins to associate growth with safety. That is the shift where procrastination fades, confidence rises, and opportunities seem to flow more easily. The inner architecture of expansion When you start working with your subconscious instead of against it, life stops feeling like an uphill battle. You begin to notice how often your logical limits are really emotional ones, rooted in old moments of shame, fear, or rejection. As those begin to clear, your conscious goals and subconscious patterns finally start speaking the same language. That is where flow begins. Not the kind that comes from working harder, but the kind that comes from inner alignment, where your thoughts, emotions, and identity all point in the same direction. That alignment is the foundation of The Expansion Code, the process of clearing what is blocking you, aligning with who you truly are, and expanding into your next-level identity. Because success does not start with doing more, it starts with becoming someone who feels safe to receive more. Follow me on Facebook ,   Instagram , LinkedIn , and visit my website  for more info! Read more from Justin Loughlin   Justin Loughlin, Master Life Coach Justin Loughlin is the creator of The Expansion Code™, a 3-step coaching framework designed to help high achievers worldwide clear subconscious blocks and expand into their next-level identity. Certified in NLP, Hypnotherapy, EMDR techniques, and trauma-informed coaching, he blends science and soul to deliver real, lasting change. His mission is to empower ambitious individuals to achieve extraordinary success without burnout.

Written by Shaun Sargent, Co-Founder STAIT That we age is a given, how we age is a choice. STAIT – Unapologetically Strong. A first-class academic, award-winning professional, and global CEO, he is dedicated to continuous growth and inspiring others along the way. Low testosterone is now getting a lot of press. Is that a good thing? The answer to that is, it depends. It is good to make people aware of the issue, but is the solution being provided the solution to the real issue men face, or a temporary fix? Ask the question in a male health clinic, and the majority of men present will swear blind that they have an issue with testosterone. Most do not know the difference between total testosterone and free testosterone, nor what influences these random numbers. Some guys may even have been desperate enough, the symptoms of low testosterone are awful in men, to turn to Testosterone Replacement Therapy treatments, peptide clinics, or worse, steroids, in an attempt to solve the issue. But what if testosterone is not the issue? Worse still, what if throwing more testosterone into the body will only exacerbate the characteristics you wish to change? So what is the scoop? The scoop is this. Most men in the developed world are overweight due to diet choices, processed food rather than whole foods, and lifestyle issues, poor stress management, storing excess fat in the lower body and pecs, a clear sign of estrogen dominance. Excess fat in the stomach is very problematic due to the link with high levels of aromatase. Aromatase is an enzyme that rapidly converts testosterone into estrogen, a vicious cycle. Fat stored around the stomach leads to more estrogen, leads to more aromatase, leads to more fat storage in the stomach. What a bummer, and this is the rub. No matter how high you increase your testosterone levels, unless you have the androgenic receptor sites within the body open and the conversion pathways under control, for example, aromatase levels not too high, all you will achieve is even higher estrogen levels, and not the good form of estrogen circulating in the blood. The exact opposite of what you are looking to achieve. As you will notice as you walk around the world, estrogen dominance is at an all-time high. Symptoms of estrogen dominance in men and women include: Poor mood Lack of focus Non-existent sex drive Poor sexual function Water retention Difficulty losing fat and building muscle. In addition, too much estrogen contributes to prostate issues in men, and too much estrogen contributes to a higher incidence of breast cancer in women. Two of the largest cancers in the world at the moment. Worse still, estrogen dominance rises when men fail to produce enough testosterone to keep estrogen levels in check. As mentioned above, men can also have high estrogen levels due to rapid conversion of testosterone into estrogen via aromatase enzymes. That belly fat certainly is not your friend. Stress is a major issue Epinephrine and cortisol are perhaps the biggest enemy of testosterone, resulting from evolutionary factors. We prioritise fight or flight over fornicate as a means of survival. Acute stress can be helpful for many things we desire to achieve in life, but the body does not differentiate stress, so the problem arises due to the chronic stress that we are facing daily in our modern lives that hinder the effects of testosterone. When we are in a stressed state, stress hormones signal to the body to shut off testosterone production and utilisation, so as to focus on surviving the stressor. The danger of xenoestrogens Equally as harmful to our overall health and wellbeing is the hidden danger to our maleness, high exposure to xenoestrogens in plastic water, personal care products, food, and toiletries. Coupled with stress, poor diet, digestion issues, also known as leaky gut, smoking, and alcohol, especially beer, both men and women are experiencing excess estrogen levels today. So what is the solution? It is a multi hormonal problem, but we have to begin somewhere. 1. Get the excess estrogen out of the body Cruciferous vegetables (eg. broccoli, cauliflower, brussel sprouts, cabbage) contain macronutrients that help detox the body of its excess estrogen. Estrogen rises at night, so make sure you have some of these foods with your evening meal. 2. Lose belly fat asap If this fat contains the aromatase, then it is best gone. Long term fasting (72 hours), intermittent fasting (16, 8), a healthy diet free from pesticide residue and processed foods, exercise, and herbs that help stimulate metabolism can be of help. Try STAIT Energy Tea, as it is formulated with herbs that are renowned for reducing bloating, boosting the metabolism, and helping to promote weight loss. 3. Control the diet to minimise estrogen in foods Avoid soy, as it is very rich in estrogen compounds. Lose the beer, as hops are estrogen generators (brewers droop is not fake news, it is true). Avoid conventional dairy, as chances are it is full of hormone disruptors from the animals it comes from, and minimise seed oils high in poly unsaturated fatty acids, as these are very estrogen forming. 4. Get the gut health under control A wise man once said “all illness begins in the gut.” That is true for excess estrogen, because unless we have positive gut health, one of the pathways estrogen travels out of the body is via the gut, and without optimum gut health, this gets reabsorbed back into the body in an even worse form. Make your own sauerkraut and maximise your gut health easily. 5. Liver health is key Some of the main functions of the liver are detoxifying the blood, filtering toxins, and metabolising nutrients, so if it is working optimally, it will remove the excess estrogen. If it is overworking from too many sugary foods, for example, or too much alcohol, it will not be as effective with estrogen removal. 6. Consume testosterone boosting foods whenever possible If we need the testosterone levels to be higher than the estrogen, then a clear way to achieve this is to raise the testosterone levels naturally. Exogenous testosterone will not help, as it just shuts the body’s natural production down, and that is not good. Consume foods to stimulate your natural testosterone levels, such as regenerative farmed eggs, pomegranates, and healthy fats such as olive oil and avocados, which all support healthy hormone levels. 7. Train HIIT whenever possible High Intensity Interval Training, popular now and pioneered by the legend that is Dorian Yates, the greatest bodybuilder that has ever lived (and that is from a die-hard Arnold fan). Dorian took a method of training and improved it. Follow his methods and maximise your testosterone production, as well as minimising your belly fat. 8. Eat good fats Monounsaturated or saturated fats are vital for testosterone production, as they contain the macronutrients to produce cholesterol, a key component for testosterone production. Polyunsaturated fatty acids do the opposite, producing estrogen, so ignore the lie that “fat is bad for you” and make sure you consume an adequate amount of healthy fats, such as olive oil, avocados, and pumpkin seed oil. 9. Avoid beer Unless it is a traditional recipe without hops. Hops are estrogen creators of magnitude, as well as messing up the receptor sites in the testes. The Friday night chug will not kill you, but it certainly will not help your testosterone levels. Brewer’s droop is a proven illness from people picking and handling hops in the brewing industry, and no doubt the term “beer belly” comes from the excess fat accumulation due to excess estrogen around the waistline. There are some amazing beers made using traditional (pre 1600) recipes, so look out for gruit beer, as this you can drink without the fear of estrogen overload. My favourite at the moment is mead. If it was good enough for Jon Snow, it is good enough for me. 10. Look out for hidden mould in foods Mould is commonly found in wheat and other grain based products, as well as coffee. These moulds are highly estrogenic and will wreak havoc on your hormones. In summary, to solve an issue, you need to first identify the true cause of that issue in order to resolve it. Treating something that only addresses the symptom without addressing the root cause does not create a long term resolution. It is fashionable these days to reach for quick fixes, but the body does know best, so give it the tools it requires to function optimally and allow it to optimise. This information is not intended to diagnose, treat, cure, or prevent any disease. It is for general reference and educational purposes only. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Shaun Sargent Shaun Sargent, Co-Founder STAIT As a co-founder of STAIT, my personal search for health and personal development is relentless. I seek out the best of the best to learn from and share with. To be the best you can be on a daily basis is the key to human growth.

Written by Danisa Abiel, Teaching and Learning Consultant and Founder ​Danisa Abiel is well known for her practical solutions to teaching and learning in the advancing fields of Science, Technology, Engineering, and Mathematics (STEM). She is the founder of International Teaching Learning Assessment Consultants and Online Schools (ITLACO). She has authored 20 editions of her newsletter, "The Educator's Diaries," on LinkedIn.​ When I first started thinking about philanthropy, I pictured gala dinners, oversized checks, and headlines about billionaires funding global causes. It felt distant, something reserved for people with resources I didn’t have. I was a science teacher at a Pupil Referral Unit (PRU) in Kensington and Chelsea, London, United Kingdom, at the time, as I sought experience working with children who had been excluded from school communities due to the challenging social and economic environments in which they lived. That perception changed the day I met an elderly literacy teacher at the youth centre where the students hung out. She was a wealthy retiree, but every Saturday, she spent hours teaching neighbourhood kids how to read (and yes, many children in the United Kingdom cannot read). When I asked her why she gave so much of her time, she said, “I can’t change the world, but maybe I can change their world.” That moment reshaped my perspective on philanthropy. It wasn’t about money. It was about mindset. It was about showing up consistently with what you have, whether that be time, wealth, knowledge, or compassion. It was about providing social equity. At its heart, philanthropy is about a commitment to improve the well-being of others and leave the world better than we found it. But what does it really take to be philanthropic in today’s world? What true philanthropy demands The elderly lady showed me that true philanthropy requires and demands: Vision beyond the self: Philanthropy requires the ability to look beyond personal gain and envision a better future for others (humility). The elderly teacher didn’t see “just a few kids who couldn’t read”. She saw children who might grow up with confidence and opportunity because someone invested in them. They, too, were learning to see beyond themselves. Philanthropy demands the ability to see beyond immediate circles. It takes a vision for community, for equity, and for future generations. It means asking, "What can I contribute that will outlast me?" Resources, not just financial: While financial contributions matter, time, expertise, networks, and influence are equally powerful, a young professional mentoring a student or a retiree volunteering their skills is engaging in philanthropy just as much as someone who writes a million-dollar check. A mentorship session, a connection, or even patient listening can have as much impact as a big check. And not many people realise this. Thus, people hold back in their contributions of what they have, no matter how big or small. Empathy turned into action : Philanthropy isn’t about guessing what people need, it’s about listening, understanding, and then acting. The literacy teacher didn’t assume, she asked the children what they struggled with and shaped her lessons around their answers. This strategy required time, commitment, and an excellent level of patience. Generosity without empathy risks becoming performative. Empathy without action risks becoming passive. True philanthropy combines both listening deeply to communities and then taking steps that address real needs rather than assumed ones. Patience and persistence: Fundamental change rarely happens overnight (an aspect I am still growing into). Philanthropy is rarely about quick fixes. The most meaningful change often requires years, sometimes decades, of effort. It takes persistence to fund under-recognised causes, to advocate for policies that face resistance, and to support movements that may not yield immediate results. Humility and collaboration: The most meaningful giving often happens quietly. Philanthropy is not about the spotlight, but about service. It takes humility to admit that we don’t have all the answers, and courage to empower others who are closer to the problem. Collaboration amplifies impact, while ego diminishes it. A personal reflection In my own professional journey, I’ve had the privilege of seeing how small, intentional acts can create ripple effects. On one school community-based project, the community didn’t need funding as much as they needed access. Our team of educators and administrators couldn’t solve everything. However, we could use our position to open doors, connect them with decision-makers of educational agencies, and ensure their voices were heard at the right tables. That experience taught me an important leadership lesson, philanthropy is about leveraging whatever influence or resources you already have for the benefit of others. Sometimes leadership isn’t about having the most, it’s about using what you do have to empower those who have less. I share this not because I have it all figured out, but because I believe leadership carries a responsibility to model generosity, in time, access, and empathy, not just in financial contributions. Redefining philanthropy The elderly teacher at the youth centre taught me more about philanthropy than any headline ever could. She showed me that the question isn’t “how much do you have to give?” but “how willing are you to give what you already have?” Philanthropy doesn’t begin with wealth. It starts with willingness. So maybe the real question is not what philanthropy takes? But what are we each willing to offer today? Suggested notable philanthropists to follow Strive Masiyiwa (born 29 January 1961) is a London-based Zimbabwean billionaire businessman and philanthropist. He is the founder and executive chairman of international technology group Econet Global and Cassava Technologies. Strive Masiyiwa has provided scholarships to more than 250,000 young Africans since 1996 through his family foundation.  Chief Folorunso Alakija (born 15 July 1951) is a Nigerian businesswoman and philanthropist. She is currently the Group Managing Director of The Rose of Sharon Group and also serves as Executive Vice Chairman of Famfa Oil Limited. Alakija established the Rose of Sharon Foundation, which was intended to grant scholarships and business grants to widows and orphans. Alakija has donated a skills acquisition centre to Yaba College of Technology (Yabatech), a higher educational institution located in Lagos. MacKenzie Scott (neeTuttle, formerly Bezos, born April 7, 1970) is an American novelist, philanthropist, and early contributor to Amazon. She was married to Jeff Bezos, the co-founder of Amazon, from 1993 to 2019.  Melinda French Gates (born Melinda Ann French, August 15, 1964) is an American philanthropist. In 2015, Melinda French Gates founded Pivotal Ventures as a separate, independent organisation to identify and implement innovative solutions to problems affecting U.S. women and families, in partnership with Lever for Change, an affiliate of the MacArthur Foundation. Melinda French Gates announced a 2024-25 grant competition called Action for Women's Health, which aims to provide $250 million in grants to fund women's health initiatives. Sir Rod Aldridge OBE is the former founder and executive chair of Capita Group. Since his retirement in 2006, he has headed up the Aldridge Foundation, supporting children from disadvantaged communities to continue their education, secure university places and professional apprenticeships, and then start their own businesses. Sir Rod Aldridge also set up Aldridge Education, a national multi-academy of schools and colleges. Suggested social impact groups to follow BLQK coffee Former NFL player Justin Watson created  BLQK Coffee  to represent the intersection between coffee as a drink and a community. The startup pours 25% of its profits back into Black communities and donates to organisations that improve access to education, bridge opportunity gaps, and cultivate food justice. Two blind brothers Two Blind Brothers is a comfort clothing company founded by two visually impaired brothers, with 100% of the company’s profits dedicated to funding research to cure retinal eye disease. Customers can browse and purchase individual items or “shop blind” and purchase mystery boxes without seeing the products, much like the people they are supporting. World Vision: Protect and support for vulnerable children World Vision was founded in 1950 by Bob Pierce to aid orphans in South Korea after the Korean War. Today, they are an international partnership of Christians who operate in numerous countries, transforming the lives of children and their communities, regardless of religion, race, ethnicity, or gender. Mityana charity The Mityana Charity works to alleviate poverty, advance education, improve healthcare, and support community development in MITYANA, Kassanda, and Mubende Districts in UGANDA. They sponsor the education of vulnerable children at all levels, including vocational training, funding schools and healthcare projects, promoting religious education, and supporting sustainable farming and livelihood initiatives. Connecting word Acts 20:35 ESV (English Standard Version) In all things I have shown you that by working hard in this way we must help the weak and remember the words of the Lord Jesus, how he himself said, ‘It is more blessed to give than to receive.’ Follow me on Instagram and LinkedIn for more info! Read more from Danisa Abiel Danisa Abiel, Teaching and Learning Consultant and Founder Danisa Abiel is a passionate leader and educator of Biology, Physics, and Chemistry with over thirty years of experience. Witnessing firsthand how students find science subjects challenging, she founded an online school to support students in different situations to improve and excel in science. Her greatest appreciation is to have all children receive the best science education, regardless of where they are in the world. Sources: The Bible – English Standard Version Bill & Melinda Gates Foundation Wellcome Trust Garfield Weston Foundation Shell Foundation Elton John AIDS Foundation The Big Give (UK) Nick Maughan Foundation Global Fund for Community Foundations Exponent Philanthropy Sootchy (App) Bevon’s Mentee Network The Green Project Social Finance UK Social Enterprise UK Ford Foundation CARE (USA) Evergreen Social Impact

Written by Lorraine Kenlock, Holistic Psychotherapist Lorraine Kenlock is a Turks & Caicos-based psychotherapist specializing in trauma, ADHD, and mind-body nutrition. With advanced training in EMDR and somatic therapies, she helps clients across the Caribbean heal through culturally-attuned online and in-person sessions." Many people move through life in constant survival mode, bracing for stress even when nothing is wrong. This subtle addiction to struggle keeps the nervous system on alert, making rest feel unsafe and joy unfamiliar. In this article, we explore where struggle mode begins, how it shapes the mind and body, and the practical steps needed to shift into a healthier, more fulfilling way of living. The subtle addiction to struggle As a therapist, I often meet people who are not broken, but tired of surviving. They wake each day with good intentions to rest more, slow down, and find joy, but something inside keeps them on edge. They move through life as if bracing for an invisible wave to crash upon them. That, to me, is struggle mode. It is not simply about overworking or stress. It is a chronic internal stance of vigilance, a psychological and physiological habit of preparing for the worst, even when nothing is wrong. Struggle mode is that quiet hum in your body that never stops. It makes you check your emails at midnight, apologise for needing rest, or feel uneasy when things are finally calm. You want to relax, yet part of you believes rest is unsafe. The truth is, many of us were conditioned to live this way. Our nervous systems learned early that stillness could mean danger, that comfort was temporary, that peace was fragile. So, we live in perpetual readiness, mistaking tension for control. Where struggle mode begins The roots of struggle mode are rarely found in adulthood. They grow quietly in childhood, in homes where love was inconsistent, emotions were unspoken, or security was unpredictable. For some, it began with parental neglect, not always from cruelty, but from emotional absence. For others, it came from early responsibility, such as being the caretaker, the achiever, or the peacekeeper before they ever learned to rest. And for many, it is intergenerational, a legacy of survival passed down through families that endured poverty, migration, colonisation, or systemic inequities. In the Caribbean context, for example, survival was woven into our DNA. Our ancestors did not have the luxury of rest. Safety was earned through endurance. So, even today, rest can feel like betrayal. Pleasure can feel frivolous. Joy can feel unsafe. When we understand that, we stop judging ourselves for being tired. We realise this is not weakness, it is conditioning. The nervous system is doing precisely what it was trained to do, survive. This recognition empowers us, giving us back control over our lives and our well-being. The neuroscience of struggle mode From a psychological and neurobiological perspective, struggle mode is a state of dysregulation, often oscillating between hyperarousal, the fight-or-flight response, and hypoarousal, shutdown or freeze. When the amygdala, the brain’s fear centre, remains overactive, it constantly signals the body that something is wrong. Cortisol and adrenaline surge, keeping us alert. Meanwhile, the prefrontal cortex, the rational, reflective part of the brain, has less access to calm decision-making. Over time, this leads to what trauma therapists call “nervous system hijacking.” You might appear calm externally, but your system is scanning for threats internally, even in safe moments. This is why many people describe living in a survival autopilot. Your mind may say, “You are fine,” but your body whispers, “You are not safe.” How struggle mode feels in daily life Struggle mode does not always appear chaotic. Sometimes it is high achievement dressed in exhaustion. It can look like: Always having something to fix or someone to save. Feeling guilty when you relax. Being drawn to emotionally unavailable partners or draining situations because calm feels uncomfortable. Constant multitasking and inability to be fully present. An internal dialogue filled with “shoulds” and “musts.” Physical symptoms include tension headaches, digestive issues, chronic fatigue, insomnia, and anxiety. I often tell my clients, your body keeps the score, but it also keeps the truth. The shift: Moving from survival to living The journey from struggle to a state of living is not about forcing yourself into positivity. It is about retraining your system to believe that peace is safe, that rest is productive, and that joy is not a setup for disappointment. Living mode is not a destination. It is a practice, a daily act of self-trust. Trusting yourself and your body's signals is crucial in this journey, and it will lead you to a more peaceful and fulfilling life. Part 1 – Awareness: Naming the pattern Before we can change what we are doing, we must see what we are doing. When clients tell me they feel “stuck” or “drained,” I often begin with psychoeducation, helping them understand the stress cycle. Once we name it, the shame starts to dissolve. Ask yourself: Do I feel uneasy when life is calm? Do I equate being busy with being valuable? Does relaxation make me anxious? Do I rest only when I am sick or burnt out? If you recognise yourself here, you are not broken, you are adaptive. You learned to survive in systems that rewarded struggle and minimised softness. Now, you are unlearning. Part 2 – Regulation: Teaching body safety Our first task is to teach the body that it is safe enough to slow down. 1. Grounding and somatic practices Gentle grounding techniques can reorient the nervous system to the present. Try this daily practice: The 5-4-3-2-1 Grounding Reset Name five things you can see 4 things you can touch 3 things you can hear 2 things you can smell 1 thing you can taste or imagine tasting This practice signals to the brain, “I am here now. I am safe.” It moves you from thinking safety to feeling safety. 2. Breathwork and polyvagal reset The vagus nerve connects your brain to your organs, influencing your mood and stress response. Gentle humming, slow exhalations, or singing can stimulate this nerve, creating calm from the inside out. Even 3 minutes of slow breathing, in for 4, out for 6, can shift your physiology from fight-or-flight to rest-and-digest. 3. Body-based self-compassion Place your hand over your heart and say: “In this moment, I am safe enough to pause.” “My worth is not measured by how much I endure.” These small self-soothing rituals, done repeatedly, help rewire the body’s relationship with safety. Part 3 – Cognitive Shifts: Rewriting the inner narrative Our minds create loops that keep struggle mode alive. Using principles from Cognitive Behavioural Therapy, CBT, we can begin to rewrite them. Common Thought Traps: Catastrophising: Expecting the worst before it happens. All-or-nothing thinking: Believing you must either be perfect or a failure. Over-responsibility: Taking on others’ emotions or outcomes as your duty. Productivity bias: Believing rest equals laziness. Each of these distortions keeps us in vigilance. Reframe examples: “If I slow down, I will fall behind” → “When I rest, I recover clarity and strength.” “I have to do it all myself” → “Accepting support honours my humanity.” “Nothing ever works out for me” → “Some things have not worked out yet.” Healing begins in language. The words we speak to ourselves either reinforce survival or invite restoration. Part 4 – Emotional processing: Feeling without fear One hallmark of struggle mode is emotional suppression. Many grew up in environments where sadness, anger, or fear were dismissed. So they learned to cope by not feeling. But what we suppress, the body expresses. Somatic therapy, EMDR, and Internal Family Systems, IFS, all teach us to befriend our emotions, to see them as signals, not threats. When you feel anxiety, ask: What is this emotion trying to protect me from? When sadness arises, ask: What part of me needs to be witnessed? Living mode does not mean constant happiness, it means emotional fluency. It is the ability to ride the wave instead of drowning in it. Part 5 – Boundaries and the art of receiving To exit struggle mode, we must confront one profound truth, many of us do not feel worthy of receiving. We overgive, overfunction, and overextend to prove our value. But boundaries are not barriers, they are the architecture of peace. They teach your nervous system that you can exist without constant depletion. Try saying: “No is a complete sentence.” “I cannot pour from an empty cup.” “I am allowed to take up space and still be kind.” Healthy boundaries retrain both your body and your relationships to respect your energy. Part 6 – Joy as a healing practice One of the most profound steps into living mode is reclaiming joy and pleasure as birthrights, not rewards. Neuroscience shows that joy releases oxytocin and dopamine, which counterbalance the stress hormones of struggle. Simple pleasures, dancing, nature walks, laughter, cooking nourishing meals, listening to music, are physiological correctives. Ask yourself: What activities make me lose track of time? Those are clues to your aliveness. Joy is not the opposite of pain, it is proof that pain has not won. Part 7 – Integrating the mind-body-spirit connection As a holistic psychotherapist, I believe healing is not only mental, it is embodied, nutritional, and spiritual. You cannot regulate a nervous system on coffee and cortisol alone. Nutrition and rest matter. Foods rich in magnesium, B vitamins, and omega-3s nourish the brain’s calm chemistry. Herbal supports like moringa, ashwagandha, or tulsi, when medically safe, can help the body cope with chronic stress. Movement, such as gentle yoga, walking, or swimming, helps discharge stored energy. Sleep hygiene supports neural repair. Mindfulness reconnects awareness to presence. And spiritual grounding, prayer, meditation, and time in nature remind us that we are held by something greater. When we see ourselves as part of a larger ecosystem, we stop fighting the flow of life.   Part 8 – Rest as resistance and reclamation Especially in cultures built on productivity and colonial inheritance, rest is radical. To rest is to reclaim your right to exist without proving. Tricia Hersey of The Nap Ministry says, “Rest is resistance.” I often share this with clients who struggle with guilt around stillness. We heal not by doing more, but by allowing ourselves to be. Rest restores clarity, repairs tissues, and rebalances hormones, but more than that, it restores dignity. It tells the body, You deserve peace, not only purpose. Part 9 – Reparenting the self At the core of struggle mode lies a wounded inner child, the part that still believes safety must be earned. Through inner child or reparenting work, we learn to give ourselves what we never received, permission to rest, play, and exist without fear of rejection. A gentle exercise: Sit quietly, hand on heart. Picture your younger self, perhaps age 6 or 10. Whisper: “You don’t have to try so hard anymore. I’ve got you now.” This act of internal caregiving begins to release the compulsion to overperform. Part 10 – Living mode: What it truly means Living mode is not about perpetual serenity. It’s a flexible nervous system that can face challenges without collapsing. It’s being able to laugh after crying, to rest after effort, to hold both joy and grief without losing yourself in either. In living mode: You take breaks without explanation. You trust timing instead of chasing control. You choose connection over performance. You make peace with enough. It’s the art of being fully present, body, mind, and soul aligned in the exact moment. Journal prompts for integration When did I first learn that rest was unsafe or undeserved? What does “enough” look like for me now, not by society’s standards, but by my body’s truth? What small rituals remind me that I’m alive, not just surviving? What emotions do I still equate with danger, and how can I approach them with curiosity instead of fear? Who am I when I’m no longer fighting to prove my worth? A gentle closing reflection Healing from struggle mode is not a race. It’s a homecoming. Each breath, each boundary, each moment of stillness brings you closer to the self beneath the striving. The truth is, you were never meant to live in constant fight-or-flight. You were meant to experience wonder, connection, laughter, and rest. You were meant to live, not merely endure. So today, take one small step, pause. Feel your feet on the ground. Inhale deeply. Let the body know, “We are safe now.” That’s how it begins, the shift from surviving to living. “The struggle was never meant to be your home, only your teacher. Now, it’s time to graduate.” Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Lorraine Kenlock Lorraine Kenlock, Holistic Psychotherapist Lorraine Kenlock is a psychotherapist specializing in trauma, ADHD, and the mind-body connection, with a unique focus on Caribbean mental health. Blending EMDR, nutritional psychology, and culturally attuned therapy, she helps clients heal from chronic pain, grief, and shame—both in Turks & Caicos and online. Her groundbreaking work bridges island traditions with modern neuroscience, offering a fresh perspective on resilience.

Written by Joanne Louise Bray, Founder of Plantlife Joy Joanne Bray is the proud founder of Plantlife Joy. Her journey began with a deep love of nature and the belief that plants have the power to bring happiness, tranquility, and a touch of magic to our lives. Plantlife Joy specialises in plant knowledge, and our mission is to connect people back to the beauty of the natural world. In a world that often misunderstands sensitivity, empaths carry both a gift and a burden. This piece is for those who feel too much, give too much, and are ready to reclaim their energy. The empath’s dilemma Being an empath in today's world can be a world of pain. It can feel like you’re drowning in emotional noise. There is so much going on in the world that can trigger you, headline after headline that is made to drag you deeper into the depths of despair. Every injustice creates a wound, every conversation a potential drain. The more you give, the more the takers take, and the more you disappear. You walk into a room, and you can feel any tension or pain that is present. You possess the gift of listening deeply to people, a strong intuition that leads you to care for others, and heightened emotional attunement. Those gifts are accompanied by curses, too, over-identification, guilt, and energetic depletion. The cycle of service You feel responsible for others’ healing, but the truth is that you are not accountable. We each carry that responsibility and accountability for ourselves. You repeatedly offer help, going above and beyond for many people who do not appreciate it. You face constant resistance, and many question your authenticity because they lack your kindness, your loyalty, and your ability to feel others' pain. You are often sabotaged or manipulated. You usually feel guilty or ashamed for wanting to distance yourself from situations or people that drain you, and you frequently remain in situations you should have left long ago out of obligation. The cost of staying When an empath does not have firm boundaries, your creativity stalls, you experience physical and emotional fatigue, you lose clarity and confidence, and you sabotage your own personal growth, often for people or places who have done or will do you dirty continually because they know you are a sucker for a sob story. They know you are loyal. They know that they can manipulate you. Breaking the cycle To reclaim your energy, you must first recognise that empathy without boundaries is not compassion, it is self-erasure. There is good news, you can break the cycles and protect your energy in several ways. If there is no escape, as they are a family member or colleague, you can prepare yourself by imagining a protective ball of energy around your body, and every time you start to feel drained or they throw an insult, you can remember your energy ball. Set energetic and emotional boundaries without guilt, it is not easy, especially when they keep dragging you back with their sob stories. If someone is draining you energetically, you can walk away, or you can take what they say (the put-downs) and departmentalise them. Their opinion of you is just that, an opinion, and if they are constantly trying to make you feel like you are less than, that is down to their own insecurities and is often nothing to do with you. Redefine service as soul-aligned contribution, not obligation. If it does not resonate with your soul, it has no place in your life. Walking away can be painful, but it is necessary, or you will lose yourself. Practice rituals of release. Write it down and burn it (I am massively into protecting the environment and planet, so this one I do not like because I love trees, but it works for lots of people, so I would rather recommend typing it out and deleting it lol). Try salt baths with drops of aromatherapy oil, take a shower and imagine all of the negativity that they threw your way leaving your body, escaping down the plug hole. Cut the cords, move your hand above your head in a cutting motion and replace them with a golden light. Call back your power and energy just by simply saying out loud, “I call back my power and my energy,” until you feel better (I find that this one really works for me). You can say no (you do not have to shout it, you can still be kind in saying it). Carl Jung and the archetypes I have been learning a lot about Carl Jung and his theories lately. Carl Jung developed analytical psychology, focusing on the unconscious mind and its connection to the collective unconscious. Jung, like me, believed in synchronicity, which is events that seem connected but are not logically related. He was a pioneer of depth psychology who believed that healing comes from integrating the shadow, the parts of ourselves we have disowned. His work on archetypes has helped me understand why I have felt pulled in so many directions, the Caregiver, the Rebel, the Sage, the Ruler, the Magician, and the Creator. They are all alive in me now. Archetypes are universal patterns of behaviour and energy. Carl Jung believed they live in our unconscious and shape how we relate to the world. When we recognise which archetypes are active in us, like the Caregiver or the Rebel, we gain clarity, power, and choice. Empaths often embody the Caregiver, giving endlessly, but when boundaries are breached, the Rebel rises, demanding change. The Magician knows transformation is possible, but only if we stop pouring from an empty cup. Recognising these archetypes helps us reclaim our power and rewrite the script. “If you are an empath who is tired of being drained, know this, your light is not meant to be dimmed by someone else’s shadow. You can love fiercely and still walk away.” If this resonates, take a moment today to call back your energy, light a candle, take a shower, or whisper, “I choose myself.” You are not alone, and you are not wrong for wanting peace. This article is based on personal experience and spiritual reflection. It is not a substitute for professional mental health support. Follow me on Facebook , Instagram , and visit my website for more info! Read more from Joanne Louise Bray Joanne Louise Bray, Founder of Plantlife Joy Joanne Bray is a leader in plant life, she has been to the darkest depths of despair with her mental health. Nurturing plants and learning all about them led to her own healing journey. She discovered the immense joy and mindfulness that nurturing plants provides, so she began to write about them within her membership site, create courses, paint parts of nature that she fell in love with, and write books in the hope of sharing her passion and helping others to connect back to the beauty and wonder that nature supplies. Joanne is very passionate about eradicating the use of chemicals in gardening, and so she offers solutions using plants that either attract beneficial insects or deter pests.