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.

Have you ever promised yourself you would change a habit… only to slip back into old patterns a few weeks later? You’re not alone. Many of us know what  we want to change, yet struggle to make those changes stick. The missing ingredient may not be willpower or discipline. It may be intention. What if your intention can shape your health, your habits, even the world around you? Imagine you are home one night when the power goes out. Fortunately, you have a flashlight within easy reach. As you move through your home, your attention is drawn to whatever falls inside the beam of light. Everything else disappears into darkness. Our attention works the same way. It focuses on one thing, then another. Right now your attention is on these words. In a moment, it may swing to the roar of an airplane overhead, a tickle on the tip of your nose, and then back to these words. Where attention goes, energy flows. That phrase may sound like a woo-woo platitude, well-suited to one of those syrupy motivational posters. But, a growing body of research suggests our focused intention may indeed influence the material world in measurable ways. In this article, we’ll explore what intention is, the science behind it, and how you can use it to create meaningful change in your life. Intention and the Material World One of the pioneers studying intention is journalist and bestselling author, Lynne McTaggart. Working with scientists around the world, she has led experiments using rigorous scientific protocols to test whether focused intention can produce measurable effects. Across multiple studies, McTaggert’s research has demonstrated that intention can influence biological and physical systems—healing leaves, accelerating seed growth, and even purifying water. McTaggart later expanded this work to explore whether intention could heal communities. She organized peace intention experiments in Sri Lanka (2008), Afghanistan and Washington, D.C. (2012), and St. Louis (2017). In the 2017 experiment, participants focused on reducing violent crime in the Fairground neighborhood of St. Louis, which at the time had the highest rate of violent crime in the United States. For six consecutive days, tens of thousands of people directed focused intention toward this desired outcome for ten minutes each day. After three years of steadily rising violence, the trend dropped immediately following the intention experiment. Over the next six months, violent crime fell by 43 percent in Fairground, while rates in other neighborhoods of St. Louis remained steady. https://www.facebook.com/watch/?v=2320149145021325 Of the 42 intention experiments that McTaggert has conducted to date, 38 demonstrated measurable influence. Whether one views these results as proof or as an invitation to further research, they raise a fascinating question: What happens when human attention becomes focused and unified? Why Intention Matters in Everyday Life Every day we are bombarded with more information than our brains can possibly process. To cope, we develop filters to decide what deserves our attention—and what does not. But are we choosing those filters consciously? Are we focused on a fulfilling our life purpose? Or, are we allowing our attention to scatter across mind-numbing distractions and endless streams of alarming headlines?  Intention acts as a filter. It determines where we shine the flashlight of our focus. If you are uncertain about your deeper purpose (as many people are), consider this thought experiment from Stephen Covey, author of The Seven Habits of Highly Effective People . Imagine what people will say about you at your funeral. How do you want to be remembered? For your creativity? Your service? Your compassion? Your courage? When we reflect on what we want our life to mean, we gain clarity about how to invest the time we have left. Intention as a Compass, Not a Scorecard My book, Eight Intentions for Self-Healing ,  was written for people who want to improve their physical, mental, and emotional wellbeing. The eight intentions are: I intend to cultivate resilience to stress. I intend to elevate my vibrational frequency. I intend to focus my attention on what is important. I intend to embrace a growth mindset. I intend to release energetic blockages. I intend to nourish my body. I intend to move my body every day. I intend to connect with other people. Readers focus on each intention until it becomes habitual before moving to the next, periodically using the Intend Well Wheel  to ensure balanced attention across all eight areas. This approach is powerful because intentions are not rigid pass-fail goals. Instead, they function as a north star . Intentions empower us to make choices aligned with what we want out of life.  Goals say: Did you succeed or fail today? Intentions say: Are you moving in the right direction? When we fall short of a goal, we often give up. When we drift off course from an intention, we simply adjust course and continue the journey. The Role of Emotion Research with random number generators (RNGs)—devices that simulate a computerized coin toss—has produced mixed results when scientists try to influence the outcome through intention alone. Because the findings are inconsistent, skeptics often dismiss positive results to researcher bias. But this raises an important question: where is the emotional connection to influencing a machine? Since 1998, the Global Consciousness Project has monitored RNGs around the world. Over decades of data collection, researchers have observed that during major global events that evoke strong shared emotions, these devices appear to synchronize and lose some of their randomness. Emotion may be a crucial ingredient. Red line shows deviation from probable random number generation (blue line) on October 7, 2023 This aligns with my own experience participating in a HeartMath Institute experiment, where participants focused on sending love to a specific tree for four days. Sensors attached to the tree detected measurable changes during the experiment. Circadian rhythm amplitude of tree receiving love (black line) compared to nearby control trees As I explain in my book, the effectiveness of intention appears closely tied to emotional engagement. If we pursue healthy habits only because we know they are good for us, our results may be limited. Intention becomes powerful when it resonates deeply within our heart. If you've struggled to change a habit in the past, ask yourself--were you guided by your head, or your heart? Taking the Oar in Your Hands Without intention, life can feel like drifting in a canoe—moving wherever the current carries us. Intention is the oar. It allows us to choose direction, adjust course, and move forward with purpose. When we learn to harness intention, we stop drifting and start steering. Today, you might pause and ask yourself a simple question: What do I intend to do with my life? Not what do I hope. Not what do I wish. Not what do I fear. What do I intend ? Choose one intention. Write it down. Return to it tomorrow. Let it set the direction your attention follows. Life rarely changes overnight but through myriad, micro adjustments every day. The power has always been in your hands. Intention simply reminds you to use it. Andrew Ridley via Unsplash References “Evidence.” Accessed Mar 28, 2026. https://lynnemctaggart.com/evidence/ “The Results of the American Peace Intention Experiment.” Accessed Mar 28, 2026. https://lynnemctaggart.com/the-results-of-the-american-peace-intention-experiment/ Utz, Jessica. Data analysis from St. Louis Peace Experiment. https://www.facebook.com/watch/?v=2320149145021325 Roger Nelson, Peter Bancel. “Effects of Mass Consciousness: Changes in Random Data during Global Events.” EXPLORE, Volume 7, Issue 6, Nov-Dec, 2011. https://doi.org/10.1016/j.explore.2011.08.003 Plomka, Nachum, et al. “The Path to Global Coherence: The Role of the Global Consciousness Project 2.0.” Journal of Management, Spirituality & Religion. 2025, Vol. 22, No. 6. DOI: https://doi.org/10.51327/UDIY4331 “Unveiling the Global Consciousness Project 2.0.” HeartMath Institute. Feb 15, 2024. https://www.heartmath.org/articles-of-the-heart/global-consciousness-project-2/#:~:text=In%20one%20study%2C%20Next%20Gen,positively%20affect%20the%20global%20field “Tree Response to Love: A non-local experiment.” HeartMath Institute. https://treerhythms.net/trees

The Curious Case of the “Dead Zone” Knee When I scanned the energy in Paul’s leg after his knee replacement surgery, I couldn’t feel anything in the area of his new knee. The joint itself felt like a dead zone between cell phone towers, energetically disconnected from the rest of his leg. It was as if the flow of life-force energy between Paul’s femur and tibia had been disconnected. Resting one hand above his knee and the other below it, I set the intention for the energy to reconnect between my palms. After several minutes, the energy in Paul’s leg began to flow again. At his follow-up appointment, his doctor was delighted that Paul’s recovery was progressing faster than expected.  The opportunity to help people like Paul is the reason I began studying energy healing in 2019. But, to my surprise, the first person I healed was myself. Energy healing alleviated my chronic headaches and improved my sleep. As my stress decreased so did my weight. I lost over twenty pounds without trying.  In the last issue we explored lifestyle medicine—one of the three core concepts in my book, Eight Intentions for Self-Healing . In this article, we’ll look at another: energy healing. What is Energy Healing? Energy healing—also known as biofield therapy—refers to a group of healing modalities designed to support the body by strengthening its subtle energy field. Referred to as chi  in Tai Chi and prana  in yoga, all living beings are animated by an intangible life-force energy. The National Institutes of Health adopted the term biofield to describe the “ massless field, not necessarily electromagnetic, that surrounds and permeates living bodies and affects the body. ” Scientists have measured this energy extending six or more feet from the surface of the body. Examples of biofield therapies include Therapeutic Touch, Reiki, acupuncture, and qigong. I am trained in Healing Touch , a program developed by a Navy nurse, Janet Mentgen, in the 1980s. Healing Touch is endorsed by the American Holistic Nurses Association, the Canadian Holistic Nurses Association, and the Watson Caring Science Institute. It is taught in nursing schools and offered to patients in hospitals worldwide. In Healing Touch, we use our hands to clear and strengthen a client’s biofield, thereby facilitating self-healing. I am also trained in Healing Touch for Animals , which incorporates tuning forks along with hands-on techniques. Offering Healing Touch Post-Surgery Isn’t It Just the Placebo Effect? Skeptics often dismiss biofield therapies as the placebo effect—suggesting that people feel better simply because they expect  to. Researchers frequently cite the placebo effect when participants in pharmaceutical studies experience improvement in symptoms despite receiving only a sugar pill. My experience working with animals, however, suggests that this explanation does not fully account for what happens during energy healing. Animals often show clear improvements even though they have no idea they are receiving a healing session.  In addition, energy healing has been shown to influence cancer in laboratory mice and disembodied cells in petri dishes. In 2000, William Bengston and David Krinsley published repeatable results curing breast cancer in mice . Across four separate experiments, the remission rate was 87.9%. Prior to their research, mice injected with mammary adenocarcinoma never lived longer than 27 days. The healed mice not only lived a typical life span, they also failed to contract cancer when reinfected.  Preliminary results from an as-yet unpublished study conducted at MD Anderson, a cancer research center at the University of Texas, in late 2025 found that pancreatic cancer cells in a petri dish respond to energy healing. Researchers chose pancreatic cancer in part because it is the third leading cause of cancer-related death and has the lowest survival rate.  Energy Healing in a Bottle Manufacturers are developing devices that mimic the energy emitted from a healer’s hands. Eliminating the need for human healers creates a scalable solution that encourages wide-spread adoption. It’s expensive to conduct medical research, especially the gold standard—randomized controlled trials--on human healers. Funding is more available for a marketable product that will yield a return on investment.  In 1979, the FDA approved the clinical use of Pulsed Electromagnetic Field (PEMF) devices to stimulate bone growth in fractures that fail to heal with standard treatment. A 2003 article in the journal Techniques in Orthopaedics  reported that the magnitude of the waveforms produced by PEMF devices is comparable to the energy emitted from the hands of Therapeutic Touch and qigong healers. Other emerging technologies use energy in different forms. The Safe and Sound Protocol mixes healing frequencies with music to address depression, learning challenges, and chronic anxiety. SONU is a headband device that uses resonant sound waves to relieve nasal congestion. In 2023, the FDA approved the use of focused ultrasound waves—known as histotripsy—to destroy certain inoperable liver tumors. Bengston himself has experimented with playing back recordings of inaudible frequencies produced by healers’ hands to infected mice. His research yielded statistically significant results with breast cancer and melanoma.   How to Feel Your Body’s Energy Field You can explore your own biofield with a simple exercise. Hold your hands in front of you with your palms facing each other. Slowly move them toward and away from each other without touching. As your palms draw closer, you may notice warmth, pressure, or a tingling sensation. How would you describe what you feel? If you have a willing partner, you can try another experiment. Begin with your hands about eighteen inches away from theirs and slowly move closer. Notice when you begin to sense the energy emanating from their palms. Then, keeping your hands about six inches away, gently move them around their body. If they have a painful area—such as a headache or a sore knee—see whether the space around that area feels different to you. With practice, many people find they can learn to sense biofields. The good news is that anyone can use biofield techniques to support their own healing. The next time you experience a headache or minor pain, try placing your hands over the area and setting an intention for relief before reaching for an over-the-counter medication. Self-healing is free and has no unwanted side effects. The human body is far more than chemistry and mechanics. Beneath the surface lies a dynamic energy system that supports the body’s natural capacity to repair and restore itself. When we learn to work with that energy—whether through simple self-care practices or guided healing sessions—we open the door to deeper levels of wellness. Try it for yourself using my Guided Biofield Tune-up . This recording is from a live Peace Practice gathering on March 9, 2026. If you’re interested in experiencing Healing Touch, I offer sessions in conjunction with lifestyle medicine and behavior-change coaching. In my experience, the benefits of energy healing are even greater when integrated into a holistic wellness program. The first step is a discovery call to discuss your health goals so I can recommend a personalized approach. Recipient of a 5-Star review from Reader Views, Eight Intentions for Self-Healing  is available in paperback , ebook , and audio  versions. References Rubik, Beverly et al. “Biofield Science and Healing: History, Terminology, and Concepts.” Global Advances in Health and Medicine vol. 4,Suppl (2015): 8-14. doi:10.7453/gahmj.2015.038.suppl. https://www.researchgate.net/publication/284160171_Biofield_Science_and_Healing_History_Terminology_and_Concepts Bengston, William F. And Krinsley, David. The Effect of the “Laying On of Hands” on Transplanted Breast Cancer in Mice. Journal of Scientific Exploration, Vol. 14, No. 3, pp. 353–364, 2000. https://www.fourmilab.ch/documents/gtpp/Documents/jse_14_3_bengston.pdf Prestwood, Karen M. M.D.. “Energy Medicine: What Is It, How Does It Work, and What Place Does It Have in Orthopedics?” Techniques in Orthopaedics 18(1):p 46-53, March 2003.  https://journals.lww.com/techortho/abstract/2003/03000/energy_medicine__what_is_it,_how_does_it_work,_and.9.aspx Bengston, William & Cizdziel, Paul & Tanaka, Akane & Matsuda, Hiroshi. (2023). Differential In Vivo Effects on Cancer Models by Recorded Magnetic Signals Derived From a Healing Technique. Dose-Response. 21. 155932582311799. 10.1177/15593258231179903. https://www.researchgate.net/publication/371263576_Differential_In_Vivo_Effects_on_Cancer_Models_by_Recorded_Magnetic_Signals_Derived_From_a_Healing_Technique Healing Touch at Veterans Administration (VA) Facilities. https://www.youtube.com/watch?v=6Jp46IopzZ8 Biofield Tune-up: Guided Energy Medicine Techniques to Restore Calm Peacefulness. https://www.youtube.com/watch?v=Fqxejn2Nvs4 The Healing Touch Program. https://www.healingtouchprogram.com/ Healing Touch for Animals. https://www.healingtouchforanimals.com/ Trailer for upcoming movie Phenomena. https://www.phenomenahealing.com/watch

Marci Wanted a Prescription. She Got Something Else. My friend, Marci, consulted a doctor about her back pain last month. She expected the doctor to give her a prescription for pain medication or perhaps a steroid injection. Instead, the doctor demonstrated exercises to strengthen the muscles in her torso—reducing the strain on her back. Marci’s doctor was practicing lifestyle medicine, an approach that promotes healing by addressing the root causes of illness rather than just managing symptoms. Lifestyle medicine is built on six pillars: Optimal nutrition:  minimally processed whole foods—vegetables, fruits, whole grains, legumes, nuts, and seeds Physical activity:  about 150 minutes of moderate movement each week Restorative  s leep:  seven to nine hours of quality rest nightly Stress management:  practices like mindfulness and deep breathing to build resilience Social connection:  meaningful relationships and a sense of purpose Avoiding risky substances:  limiting or eliminating alcohol, tobacco, and other drugs I'm a member of the American College of Lifestyle Medicine (ACLM), which encourages healthcare professionals to expand their toolkit beyond medications and procedures. Its mission is simple: advance evidence-based lifestyle medicine to prevent, treat, and even reverse chronic illness. The Six Pillars of Lifestyle Medicine Why is Lifestyle Medicine Important? Despite growing awareness of disease prevention, rates of chronic illness in the U.S. continue to rise alongside healthcare costs. In 1960, one out of every twenty dollars was spent on health care. Today, it’s closer to one in five. According to the ACLM, about 60% of Americans live with at least one chronic disease contributing to trillions in annual health costs. My book, Eight Intentions for Self-Healing , explores four of the lifestyle medicine pillars. I chose stress management as the first intention in the book because it is foundational to our wellbeing. Chronic stress contributes to heart disease, diabetes, dementia, cancer, autoimmune disorders—and yes, even back pain. So, did the exercises resolve Marci’s back pain? We may never know. She left the appointment frustrated and immediately scheduled a visit with another doctor. This time, she received the prescription she wanted. Why Don't More Doctors Practice Lifestyle Medicine? There are many reasons doctors resort to prescribing medications over lifestyle interventions.  For one, lifestyle modifications can be difficult to implement. Teaching behavior change strategies takes time—something many clinicians lack in today’s system. A growing number of physicians are adding health coaches to their staffs, but insurance reimbursement for preventative services is inconsistent.  Second, doctors are financially incentivized to recommend drug company’s products to their patients. A meta analysis  from 2021 reported in the Annals of Internal Medicine  valued the cash and in-kind compensation paid to US physicians in 2018 at $2.18 billion. Finally, patients themselves may resist recommendations that require effort, patience, or habit change. Like Marci, some simply seek another healthcare provider. We live in a culture that values speed and convenience, so it’s understandable that we look for quick fixes. But real healing is rarely instant. What's Wrong with Prescriptions? The real question isn’t whether medications or procedures have a place—they often do. The deeper question is this: are we also giving our bodies what they need to heal? Lifestyle medicine reminds us that vitality is not something handed to us in a prescription.  Medication often treats symptoms rather than causes. Pain relievers may dull discomfort, but they don’t strengthen weak muscles. And while prescriptions can be helpful—even lifesaving—they also come with potential downsides: cost, side effects, and drug interactions. We’ve all heard those rapid-fire disclaimers at the end of pharmaceutical ads. Those are only the major  side effects. Listing every possibility would take far longer than a commercial allows. Sometimes side effects are significant enough that people stop taking medications altogether. Meanwhile, the underlying issue remains. In Marci’s case, strengthening her core might have offered benefits beyond pain relief—supporting mobility and quality of life as she ages. Our bodies possess a remarkable ability to heal when given the right conditions. In a previous blog post, I shared Tim’s story . Although research shows that dietary changes can help clear plaque from arteries, Tim chose to have a stent inserted in his coronary artery instead of foregoing his beloved fries and milkshakes. Now he relies on a blood thinner to reduce the risk of clots forming around the stent. I believe so deeply in intentional self-healing that I wrote a book about it. When we bring awareness to how we eat, move, rest, and respond to stress, we step into a more active role in our own wellbeing. Healing becomes less about searching for an extrinsic solution—and more about remembering the wisdom already built into our bodies. Lifestyle medicine offers us a way to reclaim our personal power to heal. Self-empowerment may not be the most expedient solution, but it is the lower-cost and more rewarding option.  How Do I Get Started? Transformation begins with identifying our motivation to change. Then, commit to one  achievable lifestyle modification. The ACLM infographic below offer starting points for each pillar. Allow yourself the time and grace to accomplish each goal before moving on to the next one. Expect setbacks and don’t stop trying. Imperfection is a natural part of the process. How many times did you fall down when you were learning to walk? As the saying goes, we only fail when we stop trying.  Getting Started with Lifestyle Medicine References Mitchell, Aaron P et al. “Are Financial Payments From the Pharmaceutical Industry Associated With Physician Prescribing? : A Systematic Review.” Annals of internal medicine vol. 174,3 (2021): 353-361. doi:10.7326/M20-5665 Melissa Newham and Marica Valente. "The cost of influence: How gifts to physicians shape prescriptions and drug costs." Journal of Health Economics , Volume 95 (2024). https://doi.org/10.1016/j.jhealeco.2024.102887 . American College of Lifestyle Medicine. https://lifestylemedicine.org/