My coworker, Dina, was also my neighbor, living in the subdivision just down the road from mine. One day, Dina asked which route I took to get to work. “I take the expressway,” I told her. Dina frowned. “The interstate is a much better route,” she said. She went on to list all the ways the interstate was superior to the expressway. So, the next morning, I steered left toward the interstate. My commute was so uncomfortable that the following day, I returned to my old, familiar route. Why was I so resistant to changing something as insignificant as my commute? What behaviors are automatic for you? Do you start and end every day the same way? Perhaps, like me, you follow the same route to work. Maybe you always reach for the same brand of paper towels at the grocery store or always order the same dish at your favorite restaurant. After all, you reason, I've gotten it before, and I know that I like it. If it feels disquieting when you deviate from an established routine, you are not alone. This is our human biology at work. We should all feel grateful for the human survival instinct. After all, you wouldn't be reading this article right now without it. But this invaluable aspect of our biology can sometimes interfere when we want to change established patterns of behavior. Our survival instinct prefers familiar behaviors because the outcome is predictable. Been there. Done that. Still alive. Engaging in a new behavior, however, introduces uncertainty. Our survival instinct may respond with questions like, “What is happening? Is this safe? Are you sure you want to do this?” If you've tried to make changes in the past only to find yourself reverting to your old ways, you may have been up against a brain that prefers familiarity and predictability. The same instinct that helped humans survive in an uncertain wilderness can sometimes keep us stuck when we're pursuing personal growth. Set the Intention to Change So, is there something you've been wanting to try, but some internal resistance is holding you back? Perhaps you want to travel or take up a new hobby. Maybe it's something health-related, like joining a gym or giving up smoking. Or it could be as simple as changing your hairstyle or taking a different route to work. It’s best to focus on one change at a time. Tackling multiple goals simultaneously dilutes your effectiveness. Write down your objective in the form of an intention; for example, “I intend to take a yoga class at the gym on Mondays, Thursdays, and Saturdays.” Avoid vague language such as “I intend to work out more often.” The more specific you are the better you can assess your progress. Know Your Whys Clarify your reasons for wanting to change in writing so you can refer back to them when inevitable setbacks occur. Goals that someone else goaded us to into are too flimsy to withstand the headwinds of our biological resistance to change. Strong internal motivation, however, is the wind beneath our wings when we feel tempted to fall back into old habits. I failed to eliminate my nightly glass (or two) of wine after reading an article about the general health risks of alcohol. It was only after learning about the specific impact of alcohol on my liver, that I managed to successfully resist the temptation to imbibe. It’s been over a year since my last drink. Sometimes a warm summer evening elicits memories of a crisp sauvignon blanc, but then I remember how much I value my liver and the memory fades. Imagine It Whether you want to shift a particular pattern of behavior or simply become more receptive to trying new things, the key is to reassure your brain that change is safe. Visualization can be a powerful tool because imagining an experience can activate many of the same brain regions involved when we actually experience it. Choose a time when you can be peaceful and relaxed. Take about two minutes to breathe slowly and deeply. Then close your eyes and imagine yourself engaging in the behavior you want to adopt. Make your daydream as realistic and detailed as possible. What do you hear? What do you smell? What do you see? Most importantly, how do you feel? Joyful? Courageous? Confident? Allow those emotions to surge through your body as you imagine yourself successfully engaging in this new behavior. In a sense, you are giving your brain a preview of the experience. Instead of encountering the behavior as something completely unfamiliar, you're creating a mental experience of having already done it successfully. In his book Breaking the Habit of Being Yourself, Joe Dispenza describes using visualization to overcome animosity toward his mother-in-law. He imagined them engaged in pleasant conversation and enjoying each other's company. Their relationship improved enough that he no longer dreaded spending time with her. (If you've read my book, you'll understand why I wish I had encountered Dr. Joe's work earlier than I did.) Add Some Tapping Another technique is tapping, which involves stimulating specific acupressure points on the body with the fingertips. Tapping is used in several energy psychology approaches and is often paired with focused thoughts, emotions, or imagery. Pairing tapping with visualization can be a useful way to practice approaching change while helping yourself feel calmer and more receptive. Are you ready to give it a try? I've created a short tapping sequence for you designed to encourage receptivity to change. The script is generic, so as you follow along, keep in mind the specific change you want to bring into your life. Work With Your Resistance As I say in my book, “The difference between those who achieve their wellness goals and those who don’t is their readiness for change.” Our resistance to change isn't the enemy. It's an integral part of our biology that has helped keep us safe for thousands of years. Instead of trying to overpower that resistance, we can learn to work with it. We can reassure ourselves that trying something new doesn't necessarily mean we're in danger. We can imagine the change before we make it. And we can use tools like visualization and tapping to help create a sense of safety as we step outside our familiar routines. Transformation doesn't begin by forcing ourselves to change. It begins by gently showing ourselves that change is safe. Give it a try and let me know how it goes. And if you're wondering whether I ever learned to prefer the interstate...the answer was no until the expressway toll increased giving me a powerful motivation to change. Join my Email List If you enjoyed this article, consider joining my email list to recieve content direct to your inbox. Subscribers receive bonus content and special offers. Membership is FREE. 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Welcome to pumpkin spice season! It's still hot and sticky in my corner of the universe. The autumnal equinox is weeks away, arriving on Tuesday, September 22, 2026. But pumpkin spice-flavored items--baked goods, beverages, snacks, even cereal--are everywhere already. Perhaps, it's because the comforting aromas of cinnamon and maple signal cooler days ahead. If you love pumpkin spice as much as I do, check out the recipes below. Autumn hasn't always been my favorite time of year. Instead of appreciating the beauty of the season, I would focus on what was coming next. For me, fall foreshadowed months of watery sunshine, numb fingers, and driving home from work in the dark. But, they say with age comes wisdom and I'd like to believe it's true. There should be some compensation, am I right? So these days, I train my awareness on the present moment, instead of worrying about what might (or might not) happen in the future. We'll explore the biological force behind worry, and how to conquer it, in the next blog post. But first, I have some exciting news to share! An exciting and energetic guide to getting your life unstuck. That's what Kirkus Reviews says about my book, Eight Intentions for Self-Healing. If you're not familiar with Kirkus Reviews, they are widely considered the gold standard evaluators of the literary world, publishing notoriously unbiased opinions for nearly 100 years. So, you can appreciate what a thrill it is when they refer to me as... "...an intensely relatable mentor and a friendly guide." The Kirkus Review is not the first favorable feedback for Eight Intentions. Previously, Reader Views awarded the book five stars with a perfect score in all 20 categories including Creditability and Research, Insight and Originality, and Structure and Flow. To celebrate, I'm offering the paperback version at $11.99 for a limited time. Click HERE to get your copy at the special sale-a-bration price. Practice with Me Everyone should know how to maximize their self-healing capacity. Eight Intentions is designed to teach you how. The book is loaded with techniques to promote emotional regulation. I enjoy teaching techniques from the book and explaining the science behind why regular practice can restore your inner peace. In the past, I've had the pleasure of practicing with groups at Bon Secours St. Mary's Hospital, the Federal Reserve, local libraries, and the Illuminate Festival. In the coming months, I am teaching at the annual meeting of the Healing Touch Professional Association and the Department of Juvenile Justice. Drop me an email if your group would be interested in practicing with me. We can meet in-person or over Zoom. Preparing to lead a Grounding Meditation at the library Pumpkin Spice Recipes Not only is pumpkin delicious, but it provides vitamins A, C, and E, fiber, and antioxidants like lutein that may inhibit the growth of cancer cells and enhance the body's immune response. But you won't get a wellness boost from pumpkin-flavored treats (that also tend to be high in sugar). These delicious pumpkin spice recipes from the Physicians Committee for Responsible Medicine use the real thing--and are super simple to boot, so you can continue to enjoy pumpkin spice long after the season officially ends. Pumpkin Spice Smoothie from the Physicians Committee for Responsible Medicine

My wake-up call was the day I had to ask my son to carry the vacuum cleaner up the stairs for me. I had known for a while that my physical ability was deteriorating, yet I didn’t have time to exercise. There weren’t enough hours in the day as it was. But, that was the day I realized I had to get intentional about my fitness. Although I loved aerobic dance in my twenties, my fifty-eight year old body wasn’t up to the challenge. So, I opted for online yoga classes that I could practice at home before I got dressed for work in the morning. In the beginning, I lacked the strength and balance required for some of the poses. There were mornings that I felt like a giant jellybean rolling around on my yoga mat. Yet, I managed to stick with it because the slow breathing and gentle stretching felt so good. Benefits of Movement We all know that exercise is good for us. Regular physical activity provides multiple benefits: Reduces risk for chronic diseases such as heart disease, Alzheimer’s, cancer, and Type 2 diabetes; Lowers resting heart rate, cholesterol levels, and blood pressure; Enables optimal weight management; Supports brain health, mood, and cognition; Improves sleep; Strengthens bones and muscles; and Improves balance and flexibility. The good news is that these benefits show up as soon as you start and increase over time. Tips to Get Moving Know Your Why: Getting started is the toughest hurdle. Change happens when the perceived pain of staying as we are outweighs the perceived pain of doing things differently. Just knowing something is good for us may not be enough to keep us going when setbacks occur. On the other hand, strong internal motivation is the wind beneath our wings when we feel tempted to give up. In my case, it was the loss of independence that got me moving. Once I finally got started, however, it was easier to keep going. Choose Something Fun: Begin by selecting an activity that you enjoy and complements your current fitness level. I've provided some suggestions below, as well as links to FREE online classes from my favorite instructors. Although the latest government guidelines recommend a combination of cardio and strength training, I started with one activity--yoga--and added aerobic and strength training over time. Credit: “Physical Activity Guidelines for Americans, 2nd Edition” from the U.S. Department of Health and Human Services. Start Slow: If you are new to exercise, listen to your body and pace yourself to avoid over training. Although 150 minutes of moderate-intensity physical activity a week is recommended, this should not be your goal when starting out. Remember that any physical activity is better than no activity. In the beginning, my yoga practice only lasted 10 minutes. Over time I gradually increased the duration. By going slowly, I avoided injuries that could have derailed my efforts. Gym Optional: You don't need to fork out money for a gym membership. Jimmy created a home gym with second-hand equipment he bought online. As a marathon runner, Nancy exercises outdoors with the added benefit of fresh air and time in nature. Although I used to belong to a gym, now I love the flexibility of pre-recorded workouts I can stream at home. Regardless of my schedule, I can exercise whenever I want. Make it a Habit: Exercise becomes a habit when you integrate it into your existing routine. Link your workout to an activity that you already do every day. Initially, I tried exercising after work but too often I was exhausted by the end of the day. Eventually, I discovered that practicing yoga before getting dressed in the morning worked best for me. Once something becomes part of our routine, we do it on autopilot. There are plenty of mornings my mind whines, “I don’t feel like practicing yoga today,” but my body rolls out the mat automatically. Find a Partner: As any professional athlete will attest, working with a coach can yield better results than training solo. When Nancy decided to add weight-lifting to her marathon training, she partnered with a fitness trainer at the local gym. Lis' coach is a competitive bodybuilder who offers distance coaching online. Anita takes daily walks with her neighbor. Having an accountability partner gets her out the door on days she feels tempted to stay home. Keep Track: You may have heard the expression “energy flows where attention goes.” Whether your goal is to lose weight or build strength, setting a specific target, and tracking your progress is critical. Lis tracks her workouts so her coach can adjust her training plan. My fitness tracker helps me maintain a moderate intensity during aerobic activity. It also logs activities like toting groceries that contribute to my weekly cardio goal. Activities to Try Here’s a list of activities that are good for beginners, as well as experienced exercisers. You can increase the challenge level as your strength and stamina improve. There are countless exercise classes available on YouTube for free. I've included links to free classes from my favorite instructors. Walking Walking requires no special equipment, or gym membership and odds are you already know how to do it. The benefits of are widely accepted, A Harvard study involving 12,000 participants concluded that walking for an hour a day reduced the effects of 32 obesity-promoting genes by 50%. Walking can reduce arthritis by lubricating joints and strengthening the surrounding muscles. Gentle walking after a meal can reduce glucose spikes. Gentle, 10-minute post meal walk Low-impact, 20-minute speed walking workout Heart-pumping, 40-minute walk / dance (my favorite!) Qigong Developed in China over four thousand years ago, qigong links movement to the breath. As in yoga, a pose starts with an inhale before flowing to the next position on an exhale. More than just an exercise, qigong is a form of energy medicine similar to healing therapies such as reiki, acupuncture, and Healing Touch (the modality I am trained in). According to the National Center for Complementary and Integrative Health (NCCIH) conditions that appear to improve with a regular qigong practice include blood pressure, chronic heart failure, Chronic Obstructive Pulmonary Disease (COPD), knee pain, cognition, cancer, substance abuse, balance, Parkinson’s disease, and fibromyalgia. 30-minute qigong healing activation practice (includes 10-minute intro to qigong) 16-minute qigong stress reliever Tai Chi Tai chi is a form of qigong. There is excellent evidence that tai chi is beneficial for depression and dementia, as well as cardiac and stroke rehabilitation, in addition to the qigong benefits listed above. Tai chi-inspired walking workout Yoga It is believed that humans have been practicing yoga since 500 B.C. Initially a spiritual practice, contemporary yoga is viewed as exercise. All forms of yoga link movement with breath. According to NCCIH, yoga has been demonstrated to relieve stress, improve mental health and sleep, and reduce fall risk. It may also help reduce pain in the head, neck, and knees. 15-minute beginner practice 10-minute morning stretch The Joy of Movement Physical activity may feel awkward and uncomfortable in the beginning, especially if you are out of shape as I was when I started. It won’t take long to experience changes to your strength, stamina, and mood. Pay attention to how you feel and celebrate your success. With persistence, your body will move more easily. Before you know it, exercise becomes fun. You’ll find yourself looking forward to working out because of how good you feel afterward. It's been eight years since my wake-up call. I start every day with 30 minutes of movement alternating between yoga, cardio, and strength training with free weights. I love how I feel in my body now. It’s easy for me to squat down, get up from the floor, and even carry the vacuum cleaner up the stairs. If you start today, by this time next week you will be fitter than you are now. Every day, every week that goes by, movement will get easier and more joyful. The rewards are worth the effort. References U.S. Department of Health and Human Services. “Physical Activity Guidelines for Americans, 2nd Edition.” Accessed Aug 14 2026. https://odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf Pitts, Carolyn. "Eight Intentions for Self-Healing." Intend Well LLC. Aug 15 2025. https://www.carolynpitts.com/eightintentions My book, Eight Intentions for Self-Healing, shows you how to use the power of intention to reclaim your personal power to heal. Filled with practical techniques, insightful exercises, and self-assessments, your healing journey starts here. Paperback eBook Audio book NEW Journal Designs Available Last month we explored the health benefits of a journaling practice. I'm pleased to share that I have new journal designs featuring my original artwork. All journals are 6 x 9 inches, 120 lined pages, for $6.99.

There are three CVS stores within two miles of my house. By my count, there’s easily a thousand prescriptions awaiting pickup in this photo I took at one of them last week. Look closely and you will see more prescriptions on the shelf against the back wall. What you don’t see in this photo is the second wall of bins at the end of the counter. Prescriptions awaiting pickup at my local drugstore Don’t get me wrong—I’m grateful for drugs like antibiotics that defeat formerly fatal infections. But drugs are not without side effects. The antibiotic you take for an upper respiratory infection also clobbers the healthful bacteria in your gut. When you swallow a medication, it doesn't travel only to the organ it was designed to treat. It circulates throughout your body, which is why many medications have unintended side effects. A cholesterol-lowering statin, for example, may cross the blood-brain barrier and contribute to dizziness, confusion, or memory problems. Metformin, a common treatment for Type 2 diabetes, has also been associated with cardiovascular complications. While drugs may be life-saving, this photo makes me wonder whether we have become too dependent on them. As I note in my book, Eight Intentions for Self-Healing, healthcare costs in the U.S. continue to climb while while our vitality falters. Fueled by the demand for weight loss drugs, prescription drug spending is projected to exceed $1 trillion this year according to the American Society of Health-System Pharmacists. Just last week the American Heart Association and the American College of Cardiology revised downward the recommended statin eligibility from 40 to 30 years old, which will push spending even higher. How did prescription drugs become the centerpiece of American healthcare? To answer that question, we have to go back more than a century. Credit: Laurynas Me via Unsplash How Did We Get Here? Although modern Western medicine relies heavily on the prescription pad, it wasn’t always this way. Prior to the twentieth century, physicians in the U.S. competed with homeopaths, naturopaths, and herbalists. If the first one didn’t cure your ailment, you could try the healer down the street. The tide began to turn when Andrew Carnegie hired Abraham Flexner (who was not a doctor) to establish standards for medical schools. Carnegie’s intention was to elevate the quality of healthcare education in America. Abraham Flexner Credit: Rockefeller Foundation Archive Published in 1910, Flexner’s report reshaped the medical profession in the U.S. Among other criteria, Flexner favored science-based allopathic approaches. Carnegie, along with John D. Rockefeller, poured money into institutions that adopted the recommended guidelines. Medical schools at Harvard, Yale, and Columbia dropped their homeopathic training and received generous grants to expand their laboratories. State laws and medical board practices also changed. Securing a medical license required graduating from a school that implemented Flexner’s recommendations. Alternative schools couldn’t compete and closed their doors. By 1925, the number of medical schools in the U.S. dropped from 165 to 81. Interestingly, Rockefeller continued to rely on a homeopath for his personal health care. The Flexner Fallout For the past century, medical schools have emphasized an allopathic approach, which elevates pharmaceutical treatments and surgical interventions. The allopathic model excels at treating acute illness and medical emergencies. Critics argue, however, that it is less suited to addressing the root cause of chronic conditions because it downplays the importance of emotions, relationships, lifestyle factors, and the mind-body connection on physical well-being. They compare the allopathic approach to repeatedly mopping the floor of a flooded bathroom instead of turning off the faucet on an overflowing sink. Although the Flexner report greatly improved standards for medical education, it also had unintended consequences. Flexner’s emphasis on lab-based treatments laid the groundwork for the booming pharmaceutical industry we have today. Scientific research is expensive, especially the gold standard--randomized controlled trials. Medicines developed in a lab can be patented. The profits from a weight loss product like Ozempic justify the upfront investment. But who cashes in when a study identifies the health benefits of eating more broccoli? As a result of the limited interest in lifestyle factors, nutrition was largely eliminated from medical school curriculum. Today, medical students receive an average of 1.2 hours per year in nutrition education although the link between diet and wellness is widely acknowledged. A 2022 survey revealed that over 90% of medical school students believe that nutrition education is vital to their ability to care for patients, yet more than half of graduates rated their nutrition knowledge as “inadequate.” The Six Pillars of Lifestyle Medicine Credit: American College of Lifestyle Medicine Where Do We Go From Here? Healthcare professionals are working to update the allopathic model through organizations like the American College of Lifestyle Medicine (ACLM) and the Physicians Committee for Responsible Medicine. Through ACLM, physicians can become Board-certified in Lifestyle Medicine. I recently switched to a primary care physician listed in ACLM online directory because I wanted a doctor who appreciates the importance of lifestyle. Her practice even offers free onsite aerobics and yoga classes. Medical school students are finally getting the nutrition training they have been asking for. In June, the Department of Health and Human Services (HHS) announced that 73 medical schools have voluntarily committed to providing at least 40 hours of nutritional education beginning in the fall of 2026. Change will take time. For one, the vast majority of doctors still follow the allopathic approach. In addition—as I describe in Healing Beyond the Prescription Pad—some patients feel disappointed if the doctor doesn’t prescribe a drug for what ails them. Drugs often provide immediate symptom relief even if they don’t address the underlying cause. If you are interested in reducing your dependence on prescription medications, talk with your healthcare provider. Ask your doctor to review the medications you are taking and recommend steps you can take to reduce or eliminate them. Do your own research ahead of time so you can ask informed questions. If you implement lifestyle changes, your doctor may want to monitor your progress to ensure your dosage is adjusted appropriately as your health improves. Never discontinue prescription medications without consulting your healthcare provider first. The changes sparked by the Flexner Report didn't simply reshape medical schools—they reshaped the way Americans think about health. Over time, healthcare became increasingly centered on treating disease with pharmaceuticals or surgery. As remarkable as those advances have been, they often left little room for teaching patients how nutrition, physical activity, stress management, sleep, and social connection influence long-term health. The next time you visit a drug store, take a peek behind the pharmacy counter. How many prescriptions do you count? In Closing In every post I do my best to adhere to well-researched facts from reliable sources, while checking my personal opinions at the door. But, this topic strikes close to home because recently some of my friends have received dire health diagnoses. So, I hope you’ll indulge my personal reflections. I know too many people with noncommunicable chronic diseases (cardiovascular disease and cancer) who not only received zero nutritional guidance from their doctors, they were told that their diet didn’t matter. As a certified Health Coach, I have read numerous studies that say otherwise. For some, their doctors admit there is a limit to what drugs can do, but they aren’t offering alternatives. “The damage is done. Even with statins, it’s just a matter of time until you have a potentially lethal cardiac event,” one friend was told. Some of these same friends have told me that they could never eat like I do because they enjoy ice cream, French fries, cheese, or barbecue too much. To them, my diet is one of deprivation. But I don’t see it that way. Instead of deprivation, my diet brings liberation. Not only do I enjoy what I eat, I enjoy my stamina, strength, and the ease of movement a lean body provides. They value the freedom to eat what they want, while I value the freedom to live as I want. My morning affirmations include the reminder, “I am the keeper of my body and my mind. I choose what to let in.” Reminding myself that I have choices makes it easy for me to say no to unhealthy foods. Take a moment, dear reader, to consider for yourself—how many cheeseburgers are worth being told that your heart is a ticking time bomb? I guess it comes down to what type of freedom matters the most to you. Only you can decide. Our bodies are a miracle of self-healing. All your life, your body has been replacing worn out cells, closing wounds, and defeating viruses. It wants to be healthy. It will maintain its vibrancy as long as you adopt a lifestyle that enables it to do so. Today is a great day to start. Overnight oats, plant yogurt, fruit, and nuts; BBQ tofu, cabbage and apple slaw, spring mix; Indian-inspired roasted cauliflower, onions, tomatoes, and peas References Liester, Mitchell B. The Medical Monopoly on Mental Health and the Flexner Report. Feb 24 2025. https://www.psychologytoday.com/us/blog/the-leading-edge/202502/the-medical-monopoly-on-mental-health-and-the-flexner-report Lipton, Bruce H. The Biology of Belief: Unleashing the Power of Consciousness, Matter & Miracles. Hay House, 2015. Mars, Joe. "One Family Killed an Entire Branch of Medicine; They’re Back." July 5 2026. https://substack.com/home/post/p-205108228 Ullman, Dana. "Rockefeller, the Flexner Report, and the American Medical Association: The Contentious Relationship Between Conventional Medicine and Homeopathy in America." Cureus vol. 17,7 e87291. Jul 4 2025, doi:10.7759/cureus.87291 Adams, Kelly M et al. “Nutrition education in U.S. medical schools: latest update of a national survey.” Academic medicine : journal of the Association of American Medical Colleges vol. 85,9 (2010): 1537-42. doi:10.1097/ACM.0b013e3181eab71b Duggan, Michael P.; Kodali, Anahita T.; Panton, Zach A.; Smith, Shannon M.; Riew, Grant J.; Donaghue, Jack F.; Leya, Gregory A.; and Briggs, Logan G. (2023) "Survey of Nutrition Education Among Medical Students," Journal of Wellness: Vol. 4 : Iss. 2 , Article 11. DOI: https://doi.org/10.55504/2578-9333.1167 U.S. Department of Health and Human Services. “Secretary Kennedy Announces Historic Development in Nutrition Accreditation Standards, New Medical School Pledges.” June 8 2026. https://www.hhs.gov/press-room/secretary-kennedy-announces-historic-development-nutrition-accreditation-standards-new-medical-school-pledges.html American Society of Health-System Pharmacists. “U.S. Prescription Drug Spending Poised to Cross $1 Trillion, With Weight Loss Drugs Driving Historic Growth in 2025.” Apr 30, 2026. https://news.ashp.org/news/ashp-news/2026/04/30/us-prescription-drug-spending-poised-to-cross-1-trillion-with-weight-loss-drugs My book, Eight Intentions for Self-Healing, shows you how to use the power of intention to reclaim your personal power to heal. Filled with practical techniques, insightful exercises, and self-assessments, your healing journey starts here. Paperback eBook Audio book

Journaling is the best part of my morning routine. After the yoga mat is rolled up, the cats are fed, and I’ve whisked up some frothy matcha in my chawan, I settle into my favorite chair on the back porch with my journal. Some mornings I reflect on the latest chapter in the book I’m reading or a dream I had the night before. A topic I return to repeatedly involves ensuring alignment between my actions and my purpose because it is so easy to get distracted by busyness. Writing slows our monkey mind enough for us to access our inner wisdom. It helps me process my thoughts and emotions. If something is bothering me, I try to unpack why before closing with self-forgiveness for my perfectly imperfect self. For me, journaling is about the process, not the product. Although I keep my filled journals, I don’t reread them. Whatever I needed to work through in the past is history. I’ve moved on…but only because I made the time to write it down. “Better out than in,” as Shrek says. In her book, The Artist’s Way, Julia Cameron introduces the practice of morning pages—three pages of stream-of-consciousness handwriting. Cameron says that moving our hand across the page opens a pathway to our heart. I wonder if she knew that the heart meridian travels across the outer edge of our hand ending at the tip of the little finger? Writing by hand stimulates heart energy in a way that typing on a keyboard never could. Journaling is like holding up a mirror to our mind, promoting psychological insight. In my book, Eight Intentions for Self-Healing, I describe how I conquered my perfectionism. The realization that since childhood I relied on perfection to insulate me from criticism came through journaling. That insight allowed me to release my fear of mistakes. Humans have the unique ability to think about our thinking. Recording thoughts on paper creates distance between a thought and the associated emotions allowing us to see the thought more objectively. The self-awareness that arises punctures the balloon of pent-up emotions, thereby releasing stress that can lead to dis-ease. When my mug is empty and my mind is clear, it’s time to get on with the day. I end every entry with a heart to express gratitude to my journal. Like a trusted friend, it listens without judgment and gently reflects my own wisdom back to me. If you are new to journaling and unsure what to write, I recommend the Radiant Energy Journal by my friend and fellow healer Stacy Noel. Stacy’s journal offers daily prompts to help you get started. If a blank lined journal is more your speed, I offer several designs. Two of my journals, Peace is a Practice and Yoga Poses, featuring my original artwork on the cover.

As I sit down to write this week’s blog, I’m sipping on a delicious homemade smoothie. Made with silken tofu, sprouts, banana, peanut butter powder, flax seeds, hemp seeds, oats, and plant-based milk, my smoothie contains seven different plant-based foods. Since my goal is to eat at least 30 different plant foods each week, one smoothie gets me nearly a quarter of the way there. In this post, we revisit the critical importance of gut health. Your gut affects you mentally and emotionally, as well as physically. Why Plants are Powerful Eating more plants is one of the simplest ways to support your overall health. But what if the secret to a healthier you isn't simply eating more plants—it's eating a greater variety of them? Fruits, vegetables, nuts, seeds, legumes, and whole grains are packed with essential nutrients that nourish the body and help prevent disease. But what makes plants so powerful? Different plant foods contain different types of fiber and unique plant compounds called phytochemicals. Fiber promotes regular digestion, lowers cholesterol, and supports stable blood sugar levels reducing the risk of heart disease, diabetes, and obesity. Phytochemicals have been shown to enhance immune function, reduce inflammation, and protect against chronic disease. Many plant compounds have anti-microbial properties, meaning they can help fight harmful bacteria, viruses, and fungi. One of the largest microbiome studies to date—the American Gut Project—found that people who regularly ate 30 or more different plant foods each week tended to have a more diverse gut microbiome than those who ate 10 or fewer. Just as a diverse garden supports many kinds of beneficial insects, a diverse diet feeds many different species of beneficial gut microbes. Why does a diverse gut microbiome matter? Research suggests it plays an important role in many aspects of health, including: extracting nutrients from the food you eat strengthening the lining of your digestive tract preventing viruses, bacteria, and undigested food from seeping into the bloodstream supporting healthy blood sugar regulation and metabolism producing neurotransmitters such as serotonin and dopamine that influence mood supporting immune function and helping regulate inflammation Ayanda Kunene via Unsplash All Plants Matter The good news? Those 30 plants aren't limited to fruits and vegetables. Herbs, spices, beans, nuts, seeds, and whole grains all count, making the goal much easier—and more delicious—than it first sounds. Here’s some things to keep in mind. Different colors count separately. Red cabbage and green cabbage have different phytochemical profiles. Likewise, red, yellow, orange, and green bell peppers each contribute unique plant compounds. Whole foods are the goal. While minimally processed foods like frozen vegetables, canned beans, and plain rolled oats count, highly processed foods made from plants (such as potato chips or sugary fruit snacks) generally aren't what researchers mean by increasing plant diversity. Small amounts matter. You don't need a full serving of every plant food. Sprinkling pumpkin seeds on yogurt, adding fresh herbs to a meal, or using several spices in a recipe can all increase your weekly plant count. Eat the Rainbow Eating the rainbow is one way to add variety to your diet while getting a wide range of nutrients. Each plant contains a unique combination of vitamins, minerals, and phytonutrients that support different aspects of health. The food’s color is a key to its nutritional content. Red: Rich in lycopene, which supports heart, eye, skin, and prostate health. Orange & Yellow: High in beta-carotene, which supports vision, bone health, and immune function. Green: Contain isothiocyanates and other compounds associated with cardiovascular health and cancer protection. Blue & Purple: Rich in anthocyanins that support brain, heart, and eye health while helping combat oxidative stress. White & Brown: Provide sulfur-containing compounds that support immune health and healthy blood flow. Chatelle Garnier via Unsplash How to Get Started Start small—add an extra serving of vegetables to your meals or swap processed snacks for unsalted nuts and fresh fruit. Step up by experimenting with plant-based combinations such as Buddha bowls before graduating to complex flavors of spice-laden dishes. One reason plant foods are so beneficial is their fiber content. Fiber nourishes many of the beneficial bacteria living in your gut while also promoting healthy digestion and helping you feel full longer. If you're not used to eating a high-fiber diet, increase your intake gradually to give your digestive system time to adjust. Join the Gut Garden Challenge Ready to give it a try? Join my 30-a-Week Challenge! Here’s how it works. Track every different plant food you eat for one week. I’ve created a FREE tracking tool with over 200 plant-based foods to make it easy. Email me your completed list of at least 30 plant foods by Monday, July 20. I'll send you a complimentary digital copy of my book, Eight Intentions for Self-Healing. As it turns out, variety really is the spice of life. Every herb, spice, bean, berry, seed, and vegetable you add to your plate helps nourish the incredible community of microbes that nourish you in return. So the next time you make a smoothie—or prepare a meal—see how many different plants you can squeeze in. Your gut will thank you. These three meals provide a total of 30 plant-based foods. Download my guide for the details. References The Microsetta Initiative https://microsetta.ucsd.edu/ McDonald, D., Hyde, E., Debelius, J. W., et al. (2018). American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems 3:10.1128/msystems.00031-18. https://doi.org/10.1128/msystems.00031-18 Join the Gut Garden Challenge to win a free digital copy of Eight Intentions for Self-healing. The sixth intention, Intentional Nutrition, shows you how to introduce more plant-based foods into your diet. Paperback eBook Audio book

In March 2026, Rural Care Empowerment International (RUCEI) and the Association for Comprehensive Energy Psychology (ACEP) partnered to bring trauma relief techniques to people in Uganda. RUCEI is a nonprofit organization supporting community-driven programs in health, education, mindset transformation, and sustainable livelihoods across western and northeastern Uganda. ACEP is a nonprofit professional organization dedicated to researching, training, and promoting energy medicine approaches in mental health care. Energy psychology (EP) uses mind-body techniques to help people manage stress and trauma. Uganda faces significant economic and public health challenges that make accessible trauma relief techniques especially valuable. At 93,000 square miles, Uganda is about the size of Oregon state. Recurring drought and other climate-related challenges disrupt agriculture and contribute to food insecurity. Map of Africa showing location of Uganda. Credit: Rachel Michaelsen Many communities face high levels of poverty and limited employment opportunities. Families struggle to pay for their children to attend school. Health care is expensive, if it’s available at all. These stressors—in addition to alcoholism, interpersonal violence, HIV, and child abuse—contribute to high rates of depression and thoughts of suicide. Rachael leading an EP workshop. Photo courtesy of Rachel Michaelsen Research has shown that EP techniques such as the balanced hook-up, heart-focused breathing, and the trauma tapping technique can reduce symptoms of trauma in individuals and communities. The success of similar projects in Africa, India, Europe, Latin America, and the United States inspired RUCEI's Executive Director to reach out to ACEP about bringing this training to Uganda. After nearly eight months of planning, ACEP representative Rachel Michaelsen embarked on a month-long trip to Uganda. As she visited schools, churches, and villages, Rachel taught EP techniques to over one thousand people. Workshop in Icumu Village. Photo courtesy of Rachel Michaelsen Rachel found that participants were eager to learn the techniques and quickly became comfortable using them. Participants reported immediate benefits, including: I don’t hear the static in my head anymore. I feel calmer. I am not thinking about my worries. I don’t feel hungry. I feel good. My heart is beating slower. I feel joyful. Participants from a village in northeast Uganda. Photo credit: Rachel Michaelsen After returning home, Rachel received a note from Dr. Ronald Kasumba, a medical professional studying neuroscience: “I was happy and glad to meet with you during the Kampala meeting with the students hosted by Rural Care Empowerment. I was happy to learn your techniques and tapping as a way of stress killer. When I am at the hospital, I teach my patients these tapping techniques and those affected by mental health actually get a little bit better.” EP techniques are simple enough for school children to master Photo credit: Rachel Michaelsen It's inspiring to see simple, evidence-informed techniques bring hope to people facing extraordinary challenges. While the circumstances in Uganda are unique, the same stress-relief techniques are ones that many of us can use in our own daily lives. If you'd like to experience these methods for yourself, visit ACEP's Resources for Resilience or check out my book, Eight Intentions for Self-Healing. Before she left, Rachel trained eight local instructors to continue teaching EP techniques within their communities, ensuring that the work will continue long after her visit ended. If you would like to support RUCEI's ongoing work by providing much-needed resources, please use the QR code below and select Uganda Project. References Satinsky EN, Kakuhikire B, Baguma C, Rasmussen JD, Ashaba S, Cooper-Vince CE, Perkins JM, Kiconco A, Namara EB, Bangsberg DR, Tsai AC. “Adverse childhood experiences, adult depression, and suicidal ideation in rural Uganda: A cross-sectional, population-based study.” PLoS Med. 2021 May 12;18(5):e1003642. doi: 10.1371/journal.pmed.1003642. Feinstein D (2025) “How tapping works: physiological and psychological mechanisms in energy psychology.” Front. Psychol. 16:1660375. doi: 10.3389/fpsyg.2025.1660375 Feinstein D. The Energy of Energy Psychology. OBM Integrative and Complementary Medicine 2022; 7(2): 015; doi:10.21926/obm.icm.2202015. Stapleton P, Sandstrom U, Hamne G. Evaluating a 3-Week Model for Reducing Symptoms of Stress in Traumatised Youth Using the Trauma Tapping Technique (TTT) for Self-help: A Pilot Trial. OBM Integrative and Complementary Medicine 2018; 3(4): 036; doi:10.21926/obm.icm.1804036. Hamne, Gunilla & Sandström, Ulf & Stapleton, Peta. (2023). Novel Ideas: Evaluation of a Brief Trauma Tapping Training and Single Session Application. 22-28. 10.78717/ijhc.202323322. EP techniques are most effective when practiced regularly. Eight Intentions for Self-Healing helps you integrate EP into your daily self-care routine. Paperback eBook Audio book

A few weeks ago, I attended the annual conference of the Association for Comprehensive Energy Psychology (ACEP). ACEP is a nonprofit professional organization dedicated to researching, training, and promoting energy medicine approaches in mental health care. Its membership includes mental health professionals, physicians, nurses, coaches, and energy healers from around the world. Energy psychology, which may be used in conjunction with traditional methods such as cognitive behavioral therapy, integrates mind and body healing. Consistent with my training in Healing Touch, energy psychology focuses on restoring the flow of energy in the biofield. Over five days, I attended workshops, demonstrations, and keynote presentations covering a wide range of energy psychology approaches. Rather than attempt to summarize everything I learned, I'd like to introduce a few of the people who are advancing this work and helping shape the future of the field. Blazing the Trail I was fortunate to sit front and center for the keynote with Donna Eden and her husband, Dr. David Feinstein. Donna is often considered one of the pioneers of modern energy medicine. I’ve taken online classes with her and am a member of her Eden Energy Medicine community. Dr. Feinstein is a clinical psychologist and former faculty member at Johns Hopkins School of Medicine. Along with Peta Stapleton and Dawson Church, he is one of the leading scientific researchers on energy psychology interventions. Their 2008 book, Energy Medicine: Balancing Your Body's Energies for Optimal Health, Joy, and Vitality, sold more than 1.5 million copies and became a New York Times bestseller. Their latest collaboration, Tapping: Self-Healing with the Transformative Power of Energy Psychology, published in 2024 is a comprehensive introduction for the general audience. Donna Eden and David Feinstein by Kersti Niglas Researching the Science of the Heart As a long-time member of the HeartMath Institute, I was especially excited to meet its president and CEO, Dr. Deborah Rozman. HeartMath’s Heart-Focused Breathing technique is described in my book, Eight Intentions for Self-Healing. In her keynote address, Dr. Rozman introduced heart rate variability (HRV) and studies showing that cultivating personal coherence can positively influence the people around us. Her message was a reminder to pay attention to the emotional “frequency” we radiate. She also discussed HeartMath's tree experiment, a global research project that I participated in last year. HeartMath President and CEO, Deborah Rozman Releasing Emotions in the Meridians Another highlight was learning about Neuro Emotional Technique (NET), a modality that has been around since the 1980s but was new to me. Developed by Drs. Scott and Deborah Walker, NET aims to resolve present-day stress by identifying an earlier emotionally similar experience and restoring flow in the associated meridian. During a live demonstration, presenter Dr. David Ackerman worked with several volunteers from the audience. One participant, a teacher who had left her job because of chronic back pain, reported immediate relief during the session. Watching the process unfold in real time was fascinating and gave me a much clearer understanding of how NET practitioners approach emotional and physical healing. Tapping into Tapping The conference featured numerous workshops on tapping, a well-researched technique that uses acupressure point stimulation to reduce the impact of trauma and stress. Emotional Freedom Technique (EFT) is the most widely used form of tapping in clinical settings. Multiple peer-reviewed studies have found that EFT can be as effective as, and in some cases more effective than, traditional methods for trauma-related symptoms, PTSD, and emotional regulation. Gary Craig, founder of EFT, passed away in January but his work lives on through an ever-expanding adoption of the technique he developed. EFT Founder, Gary Criag Reducing Recidivism One presentation that particularly resonated with me came from Kerri Rhodes, Director of Behavioral and Mental Health for the Chesterfield County Jail. She shared how tapping and other energy psychology methods are being incorporated into addiction recovery programs in correctional settings. According to Sheriff Carl Leonard, program participants have experienced a recidivism rate of just 23%, compared with a national ten-year average of approximately 82%. I have followed Kerri’s work for years, so meeting her in person was a special moment. Kerri Rhodes with program participants Healing Gut Feelings As I’ve shared before, there is a direct connection between our gut and mental health. It was a joy to take a workshop with Mary Louder, a board-certified physician specializing in gut health. Dr. Louder's patients achieve more profound and lasting results from other interventions by repairing and rebalancing their gut microbiome. Dr. Louder taught us the Self-Compassion and Connection (SCAC) protocol she developed. I’m looking forward to reading her memoir, Anatomy of a Soul’s Calling: Becoming the Physician Healer I Was Meant to Be. Mary Louder, DO For me and many others practicing energy medicine, it can sometimes feel isolating to promote holistic healing in a society focused on allopathic treatments. One of the most meaningful aspects of the conference was simply being surrounded by others who speak comfortably about meridians, chakras, intuition, and mind-body healing. Beyond the workshops and research presentations, the ACEP conference reminded me that there is a growing community committed to integrating scientific inquiry with ancient wisdom. I left with new ideas, new friendships, and renewed confidence that this work is making a difference in people's lives. Chang Duong via Unsplash "New ideas pass through three periods: 1) It can't be done. 2) It probably can be done, but it's not worth doing. 3) I knew it was a good idea all along!" --Arthur C. Clarke

How Your Body Adapts for Survival The winter of 1944-45 was brutal for people living in the western Netherlands. World War II was raging across Europe and German soldiers had taken control of their country. Not only was the weather bitterly cold, the Germans restricted access to food in hopes that starvation would weaken the Dutch resistance. Known as the Dutch Hunger Winter, people struggled to survive on a third of their normal amount of food. More than 20,000 people died in those six frigid months. Years later, doctors noticed something puzzling about the babies conceived that winter. Not only were they fatter than the other members of their families, it was very hard for them to lose weight. When these babies grew up and had children of their own, those children were also overweight. Eventually, researchers figured out why. While these babies had been developing inside their malnourished mothers, the stress of starvation prepared their bodies for life in a world where food was scarce. The famine did not change the babies’ genes; it modified how they were expressed. As a result, the babies of the Dutch Hunger Winter had a lower metabolism to optimize fat storage. By the time they were born, however, food was plentiful so these children struggled with obesity all their lives. Despite never experiencing starvation directly, Dutch Hunger Winter babies passed these biological adaptations along to subsequent generations. Their descendants also had low metabolism and were prone to obesity. What is Gene Expression? The houses in my neighborhood share the same basic design but each one is slightly different. Some houses have a garage while others have a front porch. The blueprint is the same for every house, but the builder chooses to include or omit certain parts of the blueprint based on external factors such as the shape of the lot. Like the blueprint for a house, your genes provide the building plan for your body. Characteristics like the color of your eyes and the texture of your hair are encoded in your genes. Every cell in your body contains a copy of your entire genetic blueprint. But like the builder, your body varies how it follows the plan. Genetic expression is the process of determining which sections of our genetic blueprint are used—or expressed. Your body relies on cues from the environment to decide which genes to express. Environmental influences on gene expression include your persistent thoughts and emotions, as well as lifestyle factors such as exercise, nutrition, stress management, and exposure to toxins such as nicotine and alcohol. This is why a woman with the BRCA1 gene mutation for breast cancer may never develop the disease. Although she is at higher risk for breast cancer, environmental influences determine whether it will be expressed…or not. Similarly, a woman may develop breast cancer without a genetic predisposition. Cancer researchers estimate that 90 percent of cancer cases result from lifestyle and environmental factors. Lifestyle choices don’t change our genes…just how they are expressed. The Stress in Your Genes Survival is your body’s highest priority. For the babies conceived during the Dutch Hunger Winter, the stress of starvation prepared them to survive on less food. But there are other stressors that influence genetic expression. Children are particularly vulnerable. Research has discovered genetic adaptations in children exposed to: Abuse (physical, verbal, or sexual) High stress and uncertainty Financial insecurity Bullying or social isolation Separation from parents through circumstances such as death, divorce, or placement in the foster care system These children’s bodies adapted for life in a world that feels dangerous and unpredictable. Studies have revealed the following impacts of stress-induced gene expression in these children: Hypersensitivity to perceived threats: imagine a malfunctioning fire alarm that blares when just the tiniest increase in temperature is detected. For some children, life can feel like living in a house where the fire alarm rings all the time. The ‘all clear’ signal never comes. As a result, they are at a higher risk for depression, obsessive compulsive disorder (OCD), and attention deficit and hyperactivity disorder (ADHD). Serotonin imbalance: they have lower levels of the neurotransmitter serotonin, nicknamed the “happiness chemical” for its role in regulating mood, sleep, digestion, and wound healing. Symptoms of low serotonin include irritability, sadness, fatigue, difficulty concentrating, and panic attacks. Chronic inflammation: their cells have more inflammation “on” switches and less “off” switches. Chronic inflammation increases our risk for diseases affecting the heart, lungs, weight gain, and digestive issues such as inflammatory bowel disease. Rheumatoid arthritis, Alzheimer’s disease, and cancer are also associated with inflammation in overdrive. As with the children of the Dutch Hunger Winter, these genetic adaptations can occur before a baby is born if mom experienced violence or other forms of extreme stress while pregnant. Children do not outgrow these genetic adaptations. Instead, they persist into adulthood unless environmental cues of safety prompt the body to express genes differently. How to Enhance Gene Expression The good news is that—unlike your genetic blueprint—gene expression can change. As we have learned, your body adapts the expression of genes in response to environmental cues. Here are some ideas for encouraging healthful gene expression. For more practical tips, check out my book, Eight Intentions for Self-Healing. Lifestyle Medicine: The six pillars of lifestyle medicine provide natural ways to support healthy gene expression. This article describes the six pillars and offers suggestions for integrating lifestyle medicine into your daily routine. Energy Medicine: techniques such as breathing exercises, tapping, and humming are also helpful. Practice along with me with videos from this playlist. Intentional Focus: Pay attention to your inner dialogue and how it makes you feel. Notice when worry, doubt, or anxiety take center stage and gently redirect your focus to your blessings. I begin every day with the mantra, I am the keeper of my body and my mind. I choose what to let in. Whether the stress arises from famine, childhood adversity, or other hardships, gene expression is one way our body protects itself. Unfortunately, our health is compromised when those survival adaptations persist past when they are needed. By intentionally cultivating an environment of health and safety, we can lessen the impact of stress on gene expression. Source: American College of Lifestyle Medicine Eight Intentions for Self-Healing Available in paperback, ebook, and audio format. References Zimmer, Carl. “The Famine Ended 70 Years Ago, but Dutch Genes Still Bear Scars.” The New York Times. Jan 21 2018. https://www.nytimes.com/2018/01/31/science/dutch-famine-genes.html Heijmans, Bastiaan T et al. “Persistent epigenetic differences associated with prenatal exposure to famine in humans.” Proceedings of the National Academy of Sciences of the United States of America vol. 105,44 (2008): 17046-9. doi:10.1073/pnas.0806560105 “Cancer Mythbusters: Cancer Genetics and Prevention.” Dana Farber Cancer Institute. Accessed May 22, 2026. https://www.dana-farber.org/health-library/cancer-mythbusters-cancer-genetics-prevention Anand, Preetha et al. “Cancer is a preventable disease that requires major lifestyle changes.” Pharmaceutical research vol. 25,9 (2008): 2097-116. doi:10.1007/s11095-008-9661-9 Slopen N, Kubzansky LD, McLaughlin KA, Koenen KC. “Childhood adversity and inflammatory processes in youth: a prospective study.” Psychoneuroendocrinology. 2013 Feb;38(2):188-200. doi: 10.1016/j.psyneuen.2012.05.013. Epub 2012 Jun 21. PMID: 22727478; PMCID: PMC3632283 Slopen, Natalie et al. “Early origins of inflammation: An examination of prenatal and childhood social adversity in a prospective cohort study.” Psychoneuroendocrinology vol. 51 (2015): 403-13. doi:10.1016/j.psyneuen.2014.10.016 Cunliffe, Vincent E. “The Epigenetic Impacts of Social Stress: How Does Social Adversity Become Biologically Embedded?” Epigenomics, Nov 21, 2016. https://pmc.ncbi.nlm.nih.gov/articles/PMC5289034/ Miller G, Chen E. “Unfavorable socioeconomic conditions in early life presage expression of proinflammatory phenotype in adolescence.” Psychosom Med. 2007 Jun;69(5):402-9. doi: 10.1097/PSY.0b013e318068fcf9. Epub 2007 Jun 7. PMID: 17556642. Tyrka, Audrey R et al. “Childhood adversity and epigenetic regulation of glucocorticoid signaling genes: Associations in children and adults.” Development and psychopathology vol. 28,4pt2 (2016): 1319-1331. doi:10.1017/S0954579416000870 Slavich, G. M. (in press). Psychoneuroimmunology of stress and mental health. In K. Harkness & E. P. Hayden (Eds.), The Oxford handbook of stress and mental health. New York: Oxford University Press. Slavich, George M, and Michael R Irwin. “From stress to inflammation and major depressive disorder: a social signal transduction theory of depression.” Psychological bulletin vol. 140,3 (2014): 774-815. doi:10.1037/a0035302

When Life Feels Like a Chocolate Factory In a classic sketch from I Love Lucy, Lucy and her BFF Ethel take jobs wrapping chocolates at a candy factory. “If one piece of candy gets past you and into the packing room unwrapped, you’re fired,” their supervisor warns. At first, the work is manageable. Then the conveyor belt speed increases. Soon Lucy and Ethel are frantically stuffing chocolates into their mouths, hats, and uniforms in a desperate attempt to keep up. Seventy-five years later, millions of people still watch that clip online—and laugh in recognition. Because at some point, most of us have felt exactly like Lucy and Ethel: life moving faster than we can manage. That feeling has a name: overwhelm. What Overwhelm Really Is Overwhelm happens when the nervous system gets stuck in fight, flight, or freeze mode. When the brain perceives a threat, it releases a cascade of stress chemicals designed to prepare the body for action. We either fight back, run away, or—when neither feels possible—freeze. In freeze mode, we can feel mentally foggy, emotionally numb, or completely shut down. Many people describe overwhelm as the sensation of drowning—sinking beneath the flotsam of everyday life. Common signs include: Difficulty focusing Social withdrawal Chronic fatigue Overreacting to small inconveniences (the “straw that broke the camel’s back”) If the nervous system stays in this state long enough, the stress can begin to show up physically. Over time, chronic stress is linked with cardiovascular disease, autoimmune conditions, metabolic disorders, and other serious health concerns. Overwhelm isn’t a personal failure. It’s a nervous system struggling to function under pressure. Why So Many of Us Feel This Way Modern life delivers an unprecedented flood of information and responsibility. Every day, 95 million photos and videos are uploaded to Instagram Every minute, four million videos are watched on YouTube Every second, 40,000 search requests are typed into Google My personal challenge is email. Of the over 347 billion emails sent every day, close to 200 land in my in-box. And that’s just the digital world. Add financial concerns, job pressures, family responsibilities, relationship challenges, major life transitions, and political uncertainty—and it’s no wonder so many of us feel stretched thin. In fact, a survey by the American Psychological Association found that 76% of U.S. adults report significant stress about the country’s future. Many of us feel like we're trying to outrun a tsunami every day. Energetic First Aid When a pipe bursts, the first step is to shut off the water supply. When overwhelm hits, the first step is to calm the nervous system. Try these simple “energetic first aid” techniques. Box Breathing Place one hand over your abdomen just below the navel. Inhale slowly until your hand rises. Hold the breath with the lungs inflated. Exhale slowly. Hold the breath with the lungs empty. Repeat several cycles, letting the breath slow and deepen. Try to make the inhales, exhales, and breath holds equal in length. Click the image below to practice box breathing with me. Triple Warmer Hold The Triple Warmer is an energy meridian that ends at the tip of the ring finger. Holding this meridian soothes the fight, flight, or freeze response. Wrap the fingers of one hand around the ring finger of the other hand. While holding the finger gently yet firmly, take five slow, deep breaths and repeat: I am safe. Everything will work out for me. This simple practice can quickly signal safety to the nervous system. Energetic Clearing Once your body feels calmer, it's time to turn your attention toward the sources of your overwhelm. Research over the past two decades suggests that tapping can significantly reduce stress and emotional intensity around difficult situations. Make a list of everything contributing to your stress. Don’t worry about getting it perfect. Choose one item from the list to focus on. Use tapping (stimulating acupressure points while focusing on the issue) to release the stress associated with it. Click on the image below to follow along with me as we practice a version of tapping documented in the book, Tapping: Self-Healing with the Transformative Power of Energy Psychology, by clinical psychologist and researcher Dr. David Feinstein with his wife energy medicine pioneer, Donna Eden. Energetic Wisdom: Making Self-Care Sustainable The number one reason people give for not practicing energy medicine is lack of time. But here’s the paradox: when we integrate small practices into our existing routines, time seems to appear. You already find time to shower, brush your teeth, and eat every day. Nervous-system care is just as essential. Here are a few ways to make it stick: Choose a technique you enjoy. Attach it to an existing habit (before getting out of bed, while coffee brews, during your commute). Use reminders—notes, alarms, or visual cues. Practice at the same time daily until it becomes automatic. Be gentle with yourself when you forget. Progress, not perfection. As your nervous system settles, you can explore deeper questions: Can you limit your daily data intake? Try setting a timer to remind you to disconnect. Are you trying to meet unrealistic expectations? As a recovering perfectionist, I once would have stayed up late fixing a typo in a newsletter. Recently, I spotted one the night before sending—and let it go. It was surprisingly freeing. Let a Few Chocolates Go Unwrapped In the chocolate factory sketch, Lucy and Ethel are rewarded for their frantic effort by having the conveyor belt sped up even more. Life can feel like that sometimes. The faster we try to go, the faster the belt seems to move. There will always be more to do. More information to process. More expectations to juggle. Everyone is susceptible to overwhelm. Stress is not what happens to us, but how we respond to it. We can choose not to wrap every chocolate. Sometimes, the healthiest choice is to let a few roll by. P. S. ICYMI, here's the chocolate factory sketch from the I Love Lucy show References “Lucy and Ethel at the Chocolate Factory.” Paramount Plus. https://www.youtube.com/watch?v=AnHiAWlrYQc&t=61s “How Much Data Do We Create Every Day? The Mind-Blowing Stats Everyone Should Read.” Bernard Marr & Co. Accessed May 8, 2026. https://bernardmarr.com/how-much-data-do-we-create-every-day-the-mind-blowing-stats-everyone-should-read/ Duarte, Fabio. “Amount of Data Created Daily (2026).” Exploding Topics. Feb 23, 2026. https://explodingtopics.com/blog/data-generated-per-day “Stress in America 2025.” American Psychological Association. Nov 2025. https://www.apa.org/pubs/reports/stress-in-america/2025 “What Causes the Feeling of Overwhelm?” Unwinding Anxiety. Accessed May 8, 2026. https://unwindinganxiety.com/articles/what-causes-feeling-of-overwhelm/ Feinstein, David and Donna Eden. “Tapping: Self-Healing with the Transformative Power of Energy Psychology.” Sounds True, 2024. Available in paperback, ebook, and audio format.

“I guess I’m a ch’egan,” laughed my friend Elaine. She had followed a vegan diet for years but recently began eating chicken again. Within weeks, she felt better. More energy. More satisfied. Like something her body had been quietly asking for had finally arrived. So why did eating chicken make Elaine feel better? The reason is something everyone—even meat eaters—should know. First, What Do We Mean by “Vegan”? Vegans avoid all animal products—meat, fish, dairy, eggs, and even honey. Some people also extend veganism beyond food by avoiding leather, wool, silk, and animal-tested products. Many people choose a vegan diet for one (or more) of three reasons: Animal welfare Environmental impact Personal health Potato chips and Oreo cookies are technically vegan, despite the high saturated fat, salt, and sugar content. A truly health-focused approach is often called a whole-food plant-based (WFPB) diet, centered on whole or minimally processed foods rich in fiber and low in added sugar and saturated fat. Since “whole-food plant-based” is a mouthful (plus I never consume meat, dairy or eggs), I find it easier to say I’m vegan. When done well, a vegan diet can be incredibly healthy. A less intentional approach, however, may result in nutritional gaps. Which brings us back to Elaine. Did Chicken Fill a Gap? Perhaps chicken filled a nutritional gap in Elaine’s vegan choices. During my Plant-Based Coaching certification training, I learned that several nutrients deserve special attention in a plant-based diet. Let’s explore the primary ones. Vitamin B-12 — The Big One Vitamin B-12 supports: red blood cell production heart and immune health mood and brain function B-12 is produced by bacteria in soil. Historically, humans consumed small amounts naturally through unprocessed food and water. Modern sanitation and farming practices have dramatically reduced that exposure. Today, many people get B-12 from animal products. Some of the B-12 in animal products results from their exposure to soil, in addition to nutrients added to their feed. But, it may not be enough. In fact, nearly 40% of Americans may have low B-12 levels, including meat-eaters. The recommended intake is 2.4 mcg daily for adults. Many experts suggest supplementation, especially for older adults or those with digestive issues that may impair absorption. (For what it’s worth, my own lab work shows healthy B-12 levels after 15+ years meat-free—thanks to supplementation.) Vitamin D-3 — The Sunshine Vitamin Vitamin D-3 supports: bone and muscle health immune function calcium absorption Sunlight helps our bodies make vitamin D, but many people don’t get enough. Dietary sources are limited, so fortified foods or supplements are common for both vegans and omnivores. Because D is fat-soluble, it’s possible to take too much. Discuss your supplementation needs with your healthcare provider. Omega-3 Fatty Acids — Brain and Heart Support Omega-3s help support: heart health brain function mood balance inflammation regulation Plant sources include: flaxseeds chia seeds hemp seeds walnuts algae and seaweed These staples live permanently in my kitchen! I add hemp seed and ground flaxseed to smoothies, and make tasty chia seed pudding with plant milk and fruit. I keep walnuts in the freezer to sprinkle on oatmeal and salads. Vitamin K and Zinc — Often Overlooked Vitamin K Supports blood clotting, bone health, and possibly brain health. Found in leafy greens, cruciferous vegetables, and fermented foods. Zinc Essential for immunity, hormone balance, and healing. Found in legumes, nuts, seeds, whole grains, tofu, and tempeh. “This Sounds Complicated…” If this feels overwhelming, you’re not alone. Many vegans simplify things by using a high-quality supplement designed specifically for plant-based diets. I recommend choosing a product that is third-party tested to ensure that the active ingredients match the list on the label. And here’s an important reminder: Nutrient deficiencies are not exclusive to vegans. Many omnivores are low in B-12, vitamin D, and omega-3s as well. Every diet benefits from intentional scrutiny. Curious About Trying More Plant-Based Meals? You don’t have to become vegan overnight to benefit from plant-based eating. A gentle approach works beautifully: Try one or two meatless days per week Experiment with new plant foods (my favorites include tofu, tempeh, farro) Find plant-based versions of your favorite dishes Eat a wide variety of fruits, vegetables, legumes, nuts, and seeds Limit ultra-processed “vegan junk food” Pay attention to key nutrients—especially B-12 Small steps add up. Get started with this easy, delicious recipe for creamy lemon pasta with "chicken" from Veg Fit Life. The Growing Popularity of Plant-Based Eating You might be wondering whether Elaine's experience shows that meat is a critical component of a well-rounded diet. After all, didn't our ancestors eat meat? Before the days of refrigeration, people consumed meat less often and in smaller portions. For your great-grandparents, chicken may have been a special treat reserved for Sunday dinner. According to data from the USDA, American's consumption of poultry increased more than 400% between the years 1800 and 2000. Research continues to link plant-forward diets with lower risk of: heart disease type 2 diabetes obesity certain cancers Plants are rich in antioxidants, and phytochemicals that support immune health and reduce inflammation. Fiber—found only in plant foods—nourishes the gut microbiome—which protects our emotional health through the gut-brain connection. Dysbiosis (microbial imbalance in the digestive system), has been linked to depression. In short: adding more plants to your plate is one of the most powerful health upgrades available. References "What's Cooking? How to eat more plant-based meals." https://www.carolynpitts.com/post/plant-based-recipes "The Nutritional Benefits of Tofu." https://www.carolynpitts.com/post/nutritional-benefits-of-tofu "Tempeh: a high-fiber protein powerhouse." https://www.carolynpitts.com/post/a-high-fiber-protein-powerhouse "Get Your Nooch On. the health benefits of nutritional yeast." https://www.carolynpitts.com/post/get-your-nooch-on-the-health-benefits-of-nutritional-yeast Oberst, Lindsay. “5 Key Supplements for Vegans and Vegetarians to Thrive on a Plant-based Diet.” Dec 2017. https://foodrevolution.org/blog/supplements-vegetarians-vegans-plant-based/ Landry MJ, Ward CP. Health Benefits of a Plant-Based Dietary Pattern and Implementation in Healthcare and Clinical Practice. Am J Lifestyle Med. 2024 Mar 14;18(5):657-665. doi: 10.1177/15598276241237766 Tuso PJ, Ismail MH, Ha BP, Bartolotto C. Nutritional update for physicians: plant-based diets. Perm J. 2013 Spring;17(2):61-6. doi: 10.7812/TPP/12-085 "Health Benefits of a Plant-Based Diet.” Scripps Health. Aug 4 2025. https://www.youtube.com/watch?v=oG2mBwzFvnE “The Benefits of a Plant-based Diet.” UT MD Anderson. Oct 22, 2025. https://www.mdanderson.org/cancerwise/the-benefits-of-a-plant-based-diet.h00-159780390.html Lee, Joyce H et al. “United States Dietary Trends Since 1800: Lack of Association Between Saturated Fatty Acid Consumption and Non-communicable Diseases.” Frontiers in nutrition vol. 8 748847. 13 Jan. 2022, doi:10.3389/fnut.2021.748847 Bibolar, Anca C et al. “Gut Feelings: Linking Dysbiosis to Depression-A Narrative Literature Review.” Medicina (Kaunas, Lithuania) vol. 61,8 1360. 27 Jul. 2025, doi:10.3390/medicina61081360 “Chicken is not a healthy choice.” Physicians Committee for Responsible Medicine. Accessed April 27, 2026. https://www.pcrm.org/good-nutrition/nutrition-information/chicken#:~:text=Chicken Aziz M, Park DE, Quinlivan V, et al.. "Zoonotic Escherichia coli and urinary tract infections in Southern California." MBio. 2025;0:e01428-25. doi.org/10.1128/mbio.01428-25

I Was Wrong. I Admit It. The first time it happened was in the late 1990s. A work colleague mentioned she was doing a three-day fast — something she did every few months. Fasting went against everything I had learned while preparing for my health coach certification exam. I had been taught that grazing — eating small meals throughout the day — was essential for keeping metabolism steady. Going without food for days, I believed, would cause the body to store more calories as fat once normal eating resumed. Although I may have made a face, I think (and hope) I kept my opinions to myself. Still, part of me was curious. Could I go three days without eating? Thankfully, I thought at the time, I would never need to find out. Years later, another colleague told me he only ate two meals a day — lunch and dinner. I scoffed. “Breakfast is the most important meal of the day,” I assured him. Yet I couldn’t help noticing that he lost a healthy amount of weight and kept it off. Was I misinformed? It turns out the answer was yes. About seven years ago, I began working out first thing in the morning. Because my body doesn’t respond well to eating after exercise, I started delaying my first meal until noon or later. Breakfast may be the most important meal of the day — but that doesn’t necessarily mean we need to eat it first thing in the morning. Today, I practice what is known as time-restricted eating (TRE), a form of intermittent fasting. There are many variations, but my day is divided into an eight-hour eating window followed by sixteen hours of not eating. Some people divide the week into five normal eating days and two fasting days. Rather than harming my metabolism, TRE feels surprisingly natural. Before food was constantly available, our ancestors regularly went for periods of time without eating. First Stop: Ketosis Carbohydrates are the body’s preferred fuel source. Most of the time, your body burns glucose made from the carbohydrates in your last meal. If you burn through that glucose before eating again, your body turns to reserves stored in the liver as glycogen. When glycogen stores are depleted, the body begins converting fat into ketones for fuel. This fat-burning state, called ketosis, typically begins 12–24 hours after your last meal, depending on activity level, glycogen stores, and how accustomed your body is to fasting. Reported benefits of ketosis include weight loss without loss of lean muscle, improved mental clarity, appetite suppression, better blood sugar regulation, reduced insulin resistance, and decreased inflammation. Research also suggests ketosis may benefit people with epilepsy and type 2 diabetes. Fasting is not the only way to enter ketosis. A diet high in fat and low in carbohydrates can trigger it as well. While the keto diet remains popular, the quality of macronutrients matters. Are we choosing unsaturated fats like avocados and walnuts, or relying heavily on saturated fats such as red meat and bacon? Severely limiting carbohydrates can also reduce intake of fiber-rich fruits and vegetables. Over time, this may disrupt gut microbes and potentially increase the risk of depression. Although the keto diet has passionate supporters, the long-term effects of maintaining ketosis through diet remain unclear. Autophagy: The Body’s Deep Clean Ketosis is often described as a layover on the journey to autophagy — a deeper state of cellular cleansing that typically occurs after 24–72 hours of fasting. Our bodies perform routine housekeeping every day. Autophagy, however, is more like an intensive spring cleaning. Cells sweep up and recycle damaged components, much like vacuuming under sofa cushions reveals lost treasures and spare change. Potential benefits include improved immune function, removal of cellular debris associated with neurodegenerative diseases such as Alzheimer’s and Parkinson’s, DNA repair, stem-cell regeneration, reduced inflammation, and improved cholesterol and triglyceride levels. Fasting is not recommended for children, adolescents, older adults, pregnant or breastfeeding individuals, people with a history of eating disorders, or anyone taking prescription medications without medical supervision. Risks may include bone loss, low blood pressure, slowed healing, irritability, and depression. Always consult your physician before beginning a fasting protocol. From Curiosity to Commitment For years I’ve been intrigued by the idea of inducing autophagy, but the thought of going without food for days felt intimidating. About a year ago, I learned about fast-mimicking diets (FMDs) — structured eating plans that provide minimal food while still encouraging the body to enter a fasting state. Allowing small amounts of food can make longer fasts more manageable and sustainable. Studies in mice suggest periodic fasting using FMDs may increase lifespan and support cognitive function. Understanding the science shifted my perspective. Fasting began to feel less like deprivation and more like a biological rhythm the body already understands. Across cultures and spiritual traditions, fasting has long been used as a doorway to clarity and renewal. So, with the support of an FMD, I’ve finally worked up the courage to see what happens. My 5-Day Fasting Experiment I’m embarking on a five-day fast beginning Sunday, April 19. Based on my research, I can expect fatigue and flu-like symptoms by day two as my body transitions into fat-burning mode. Day three may be the most intense. I’ll be documenting the experience through daily video updates. When I think about our hunter-gatherer ancestors, it seems unlikely they ate every day. Autophagy may be nature’s way of helping the body adapt to cycles of feast and famine. Three robust meals a day appears to be a relatively modern convention. Years ago, I easily transitioned to two meals a day. It’s possible my body already dips into ketosis more often than I realize. I love and respect my body, so if this challenge feels harmful rather than healing, I will stop. But I’m curious. Maybe I’ll complete all five days. Maybe I’ll discover something unexpected. Maybe I’ll decide to repeat the experience in a few months. I’ll be sharing the journey as it unfolds. Stay tuned — and wish me luck. ✨ P.S. Our understanding of nutrition is constantly evolving. That’s why I believe it’s important to rely on trustworthy sources and remain open to new discoveries. For more information, check out How to Make Sense of Contradictory Nutrition Claims .  References Jamal Rahmani, et al. “The influence of fasting and energy restricting diets on IGF-1 levels in humans: A systematic review and meta-analysis.” Ageing Research Reviews, Volume 53, 2019. https://doi.org/10.1016/j.arr.2019.100910 . Ocean Robbins. “Intermittent Fasting 101: A Guide to its Health Benefits & Risks.” Food Revolution Network. July 10, 2020. https://foodrevolution.org/blog/intermittent-fasting-101/ Wei, Min et al. “Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease.” Science translational medicine vol. 9,377 (2017): eaai8700. doi:10.1126/scitranslmed.aai8700 Intentional Healing At its core, all healing is self-healing. In  Eight Intentions for Self-Healing , you learn practical tips to maximize your own self-healing power. "This book is filled with resources, strategies, and exercises that readers will find helpful. There are also many worksheets and extra exercises in the back of the book. Carolyn Pitts' Eight Intentions for Self-Healing is not just a valuable resource for self-healing and recovery, but it is also a helpful guide on creating a healthier lifestyle that can achieve more than ever expected. Five Stars." -- Reader Views Available in paperback , ebook , or audio format.