Are They Emotionally Unavailable or Just Avoidant? Here’s How to Tell

We All know what it’s like to be in love with someone who keeps you at arm’s length. You try to get close, and just when you think you’re breaking through, they shut down. Conversations about feelings turn into awkward silence. Vulnerability feels one-sided. And before you know it, you’re questioning whether you’re asking for too much—or if you’re just not enough.

To better understand this dynamic, we spoke with Haesue Jo, MA, a Licensed Marriage and Family Therapist and Head of Clinical Operations at BetterHelp, about dismissive avoidant attachment—a pattern of emotional distancing rooted in a deep-seated need for independence and self-protection. If you’ve found yourself in this situation, BetterHelp is just a click away, offering support and guidance when navigating these challenges feels overwhelming. (read our previous story on Betterhelp)

For me, therapy was a turning point. It helped me step out of the cycle of trying to “fix” the relationship and instead focus on understanding both my own needs and the reality of what my partner was capable of giving. Whether you’re in a relationship with someone who struggles with emotional intimacy or you recognize avoidant patterns in yourself, awareness is the first step toward change.

Expert Insights: A Conversation with Haesue Jo, MA, Licensed Marriage and Family Therapist

Can you explain what it means to have a dismissive avoidant attachment style, and how it typically manifests in relationships?

It’s all about distance. People with a dismissive avoidant attachment style often prioritize independence and self-sufficiency above all else. It’s not that they don’t want connection—they just have this internal narrative that needing someone or relying on them is a risk or a weakness. In relationships, this can show up as emotional unavailability, reluctance to open up, or avoiding deeper conversations about feelings. They might seem too cool to get close, even aloof, but underneath that is usually a fear of being vulnerable or hurt.

What are the key traits or behaviors that define someone with a dismissive avoidant attachment style?

Think of someone who keeps you at arm’s length—not too far that you’re gone, but not too close that they feel exposed. They often downplay emotions, avoid conflict, and sidestep anything that feels too “heavy” emotionally. You might notice them dismissing the need for deeper talks or brushing off compliments. Their default is to focus on logic over feelings and self-reliance over partnership. They’re not being cold on purpose—it’s just their way of protecting themselves.

How does a dismissive avoidant partner typically respond to emotional intimacy or vulnerability in a relationship?

Picture a turtle pulling into its shell. When emotional intimacy or vulnerability comes up, a dismissive avoidant partner might shut down, change the subject, or physically withdraw – in other words, pull into their shell. They might even act like everything is fine when it clearly isn’t. This isn’t because they don’t care—it’s because closeness feels overwhelming or unsafe. Vulnerability, to them, can feel like handing over control, and they’ll instinctively guard against it.

What are some signs that the push-pull dynamic is becoming unhealthy or unsustainable for someone in the relationship?

When you’re constantly walking on eggshells, that’s a big red flag. If you find yourself chasing for reassurance, feeling like you’re giving more than you’re getting, or questioning your own worth because they keep pulling away, that’s when it’s crossing into unhealthy territory. The push-pull dynamic can also drain your energy, leaving you feeling confused, rejected, and exhausted. At some point, the cycle isn’t just about their avoidance—it’s about how much you’re sacrificing to stay in it.

Why do dismissive avoidant partners often seem resistant to commitment or deeper emotional investment?

It comes back to fear and control. Commitment feels like a loss of independence, and deeper emotional investment means risking vulnerability. For someone with a dismissive avoidant style, those risks are terrifying. They might view closeness as suffocating, or believe that depending on someone else could lead to being let down. In their mind, it’s safer to keep their guard up and maintain a sense of emotional autonomy.

Why is it often difficult for people to walk away from a dismissive avoidant partner despite the challenges?

Because there’s often hope. Hope that things will change, that they’ll open up, that the love you’re giving will finally get through. It’s easy to get caught in the cycle of seeing glimpses of their care or connection and holding onto those moments, even if they’re rare. Plus, there’s something magnetic about their mystery—it’s like you’re trying to solve a puzzle that never quite fits together. Letting go feels like giving up on the possibility that they might finally let you in.

What are some practical strategies for breaking free from the emotional cycle and setting boundaries with a dismissive avoidant partner?

First, get clear on your own needs. Are you asking for things they genuinely can’t give? Then, set boundaries that protect your emotional well-being—whether that’s limiting how much you overextend or deciding how much distance feels healthy. Communication matters, but so does accepting what they’re showing you, not what you hope they’ll be. Let yourself grieve the idea of the relationship you wanted, and focus on what you can control: your own peace, priorities, and self-respect.

How can therapy or professional support help someone gain clarity and move forward when dealing with this type of relationship?

Therapy is like holding up a mirror to your patterns. It helps you unpack why you’re drawn to this dynamic, what it’s triggering in you, and how to build healthier relationships moving forward. A therapist can guide you through the messy emotions, help you set realistic expectations, and give you tools to process the attachment wounds—yours and theirs. Sometimes, you just need a safe space to untangle the push-pull cycle and find your way back to yourself.

Navigating Relationships with Support

Navigating a relationship with a dismissive avoidant partner—or recognizing these patterns in yourself—can be emotionally exhausting, but understanding is the first step toward change. Whether you’re working through the complexities of emotional distance, setting healthier boundaries, or simply trying to make sense of your own needs, therapy can provide the clarity and tools to move forward.

Why BetterHelp Works for Busy Lives

As a fully online platform, BetterHelp makes it easy to connect with a licensed therapist on your schedule, whether you prefer messaging, phone calls, or video sessions. For busy individuals juggling work, life, and relationships, the flexibility of online therapy means getting the support you need without the added stress of commuting or long wait times. If you’re ready to break free from the cycle of uncertainty and gain a deeper understanding of yourself and your relationships, BetterHelp is just a click away.

All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or other qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.

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Win the Ultimate Wellness Getaway – 4 Nights in Paradise Awaits

If wellness, relaxation, and a touch of paradise are on your vision board this year, consider this your sign to make it happen. Palmaïa - The House of AïA is an award-winning wellness retreat that we recently visited and fell in love with—from its oceanfront suites to its lush jungle setting, this is the kind of place that transforms you. (Read our full review here)

Tucked between the turquoise waters of the Caribbean and 400 hectares of untouched jungle, Palmaïa - The House of AïA is more than just a luxury resort—it’s a wellness sanctuary designed for deep restoration. Every oceanfront suite is designed with sustainability in mind, offering sleek, modern interiors and private terraces, with select suites featuring direct infinity pool access. But what truly sets Palmaïa apart is its holistic approach to well-being. Guests can immerse themselves in over 30 daily practices, from yoga and sound healing to meditation and ancestral rituals, all led by expert healers. The Atlantis Spa, hidden within a lush cenote, blends Mayan and Ayurvedic traditions for a deeply rejuvenating experience.

And when it comes to dining? Expect elevated, plant-based cuisine with globally inspired flavors, proving that nourishing the body never has to feel restrictive. Add to that a commitment to sustainability, a gifting economy (meaning no hidden fees), and an atmosphere that feels worlds away from the ordinary—and it’s no wonder we fell hard for this retreat.

Now, we're giving one lucky winner (and a very lucky guest) the chance to experience this bucket-list getaway, along with some incredible wellness essentials from our favorite brands.

This $5,000+ giveaway package includes:

+ 4-night stay for two at Palmaïa – The House of AïA
+ $250 airfare credit to get you there
+ $500 gift card to Kokora – organic functional powders for inner + outer wellness
+ $500 gift card to Dr. Bronner’s – iconic soaps, lotions, lip balms & chocolates
+ $500 gift card to LAUDE The Label – effortlessly chic, eco-friendly clothing
+ $500 gift card to Made Trade – ethical, sustainable home goods
+ Ecoversity Course + 7 Herbal Medicine Kit – deepen your knowledge of holistic healing

A private paradise with infinity pools, plant-based cuisine, holistic healing rituals, and a setting that feels like a dream—and you could be there.

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How to Make a Rich and Flavorful Red Sauce Without the Wait

Rich, complex red sauce in minutes? Believe it. This bold skillet sauce comes from A Couple Cooks, the husband-and-wife duo known for turning simple, whole-food ingredients into effortlessly elegant meals. Their philosophy? Good food should be nourishing, approachable, and—most importantly—delicious. The secret to this recipe’s deep, slow-simmered flavor without the wait? High-quality organic canned fire-roasted tomatoes. Roasted over an open flame, they add a natural sweetness and smoky undertone, elevating your sauce in seconds. Serve generously over pasta (because more sauce is always better) or alongside their Lemon Pepper Broccolini and Heart-Melting Garlicky Greens for an effortless yet elevated dinner.

These meatballs work with plant-based meat crumbles, too. Look for any plant-based ground beef or sausage (and dairy-free Parmesan if desired).

Recipe

 

SERVES 4

Marinara Sauce

2 Tbsp olive oil

One 14½ oz [415 g] can crushed fire-roasted tomatoes (see Tips)

2 handfuls fresh basil, roughly torn, plus more for garnishing

¼ tsp dried thyme

¼ tsp dried rosemary

½ tsp kosher salt

1 pinch red pepper flakes

Meatballs

½ cup [40 g] panko

½ cup [15 g] grated Parmesan cheese, plus more for garnishing

2 garlic cloves, grated

2 tsp dried oregano

1 tsp kosher salt

Freshly ground black pepper 1 lb [455 g] ground beef or plant-based ground beef

Instructions

l Preheat the oven to 450°F [230°C].

To make the marinara sauce, in a large ovenproof skillet (see Tips) over medium heat, stir together the olive oil, crushed tomatoes, basil, thyme, rosemary, kosher salt, and red pepper flakes. Bring to a simmer, then remove from the heat.

To make the meatballs, in a large bowl, mix the panko, Parmesan cheese, garlic, oregano, kosher salt, and black pepper. Add the meat and gently mix with your hands until it is well incorporated. Gently form 14 to 16 balls, about 1½ in [4 cm] wide. Arrange the meatballs in the sauce in the skillet.

Bake until the meatballs are browned and fully cooked inside, 13 to 16 minutes. Remove from the heat when the internal temperature reaches 155°F [68°C] (the meatballs will continue cooking in the pan to 160°F [70°C]).

Using oven mitts, carefully remove the pan from the oven and stir the sauce to coat the meatballs. Garnish with additional Parmesan cheese and basil and serve.

Tips

If you’re planning to serve this as a sauce to cover pasta, double the marinara sauce ingredients.

Avoid using a cast-iron skillet for this recipe. The acid in the tomatoes can make it impart a metallic aftertaste to the dish.

Can’t find fire-roasted tomatoes? Use the best-quality canned crushed tomatoes you can find, add 1 pinch of sugar, and simmer for 15 minutes before adding the meatballs.

Repurpose leftovers as a meatball sandwich! Place crusty sub or hoagie rolls on a baking sheet, brush with olive oil, and season with kosher salt. Broil for 1 minute, then add the meatballs (reheated) and a sprinkle of shredded mozzarella cheese. Broil until the cheese melts, 1 to 2 minutes. Top with chopped Italian parsley or basil.

Wine Pairing

Go bold with a California zinfandel. This red wine, known for its fruitiness and spicy undertones, enhances the richness of the meatballs and the sweet, smoky flavor of the sauce.

Cooking Together

One of you can make the marinara while the other forms the meatballs. Toss them together and get a side ready while they bake.

For vegetarian Use plant-based meat crumbles.

For vegan Use plant-based meat crumbles and dairy-free Parmesan.

For Gluten-Free Use gluten-free panko.

Storage

Meatballs will keep, refrigerated, for up to 3 days.

Diet: Vegetarian option, vegan option, gluten-free option

 

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Living Well with Jenefer Palmer, Founder of OSEA: On Skincare Philosophy, Advice to Her Younger Self + Clean Beauty

When it comes to clean beauty, Jenefer Palmer, Founder and Chief Seaweed Officer of OSEA, has been riding the crest of this movement long before it hit the mainstream. As one of the true pioneers in the space, Jenefer turned her passion for marine-based wellness into a legacy of skin-loving, sustainable products that we’ve been obsessed with for years.

We had the chance to dive into her ocean-inspired world to chat about her skincare philosophy, the OSEA staples she swears by (spoiler alert: seaweed lovers, you’re in for a treat), and the one piece of advice she believes everyone should know about taking care of their skin and health. Let’s just say, her wisdom is as timeless as her products. Dive in with us as we explore the secrets behind one of clean beauty’s most iconic brands.

Living Well with Jenefer Palmer

Name: Jenefer Palmer, Founder and Chief Seaweed Officer of OSEA

My Skincare Philosophy: My skincare philosophy is rooted in simplicity. I believe in using products with safe, effective, and sustainably sourced ingredients that nourish and enhance the skin without compromising my health, or the environment.

How I started: I began my career as the Spa Director of Murrieta Hot Springs Resort in 1982. I discovered my passion for skincare there, I was inspired by the natural healing properties of the Resort’s renowned geothermal waters. I began formulating what would be the early version of OSEA, born out of my inability to find the right products that met high clean beauty standards. I literally fell into it, but it was like falling into my destiny. It was an immediate fit.

If I could give one piece of advice on skincare/health, it would be: Don’t forget to wear sun protection all year round! 

What’s one habit or ritual that has been a non-negotiable for your mental or physical health? Daily meditation and swimming in the ocean.

What’s one skincare ingredient you’re obsessed with right now? Seaweed! Seaweed provides so many skincare benefits because it is a superfood that is rich in vitamins, minerals, amino acids, antioxidants and essential fatty acids.

OSEA has been a pioneer in the clean beauty space. What has been the most rewarding part of leading this movement? How gratifying it is to see that more brands and people are riding the wave with us with clean beauty, we’re seeing more glass packaging and sustainability. Clean beauty is finally being recognized as important. 

If you could only recommend one OSEA product to someone new to the brand, which one would it be and why? Our bestselling, Undaria Algae Body Oil! One sells every 30 seconds. My favorite thing is applying Undaria Algae Oil on my legs after bathing and following it with dry brushing. 

Which product is the ultimate multitasker, and what are its uses? Our Essential Hydrating Oil. This is the first product I formulated! I use this alone or on top of the Advanced Protection Cream. In addition to the 14 antioxidant-rich oils, pink microalgae smooths the look of wrinkles while visibly improving skin elasticity and firmness. It can also double as a moisturizing highlighter with one drop on the cheekbones, brow bone and bridge of the nose.

If you could go back to the very beginning of OSEA, what advice would you give your younger self? Take a business class or two! Understanding the mechanics of running a business is a crucial part of starting a brand. I learned a lot from my husband and daughter, but without their guidance, I could have been in a tough spot.

What’s the most surprising thing you’ve learned about yourself through building OSEA? I’m a clever and strategic businesswoman, even though I didn’t receive any formal business training or education. In the early years I used to send department store buyers cookies and lemon bars to get OSEA into their stores––and it worked! 

What’s a personal mantra or life philosophy that guides you every day? Be kind. It’s a beautiful mental discipline, and it’s not always easy.

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Five Essential Tips to Strengthen Your Lungs and Clear Your Air

The recent wildfires in Los Angeles have been heavy on all of us—emotionally, mentally, and physically. Even if you weren’t directly impacted by the flames, the smoke-filled air and lingering toxins are something we’ve all felt. These challenges remind us just how essential our lung health is, not just during fire season but every day. Whether you’re looking for ways to repair or simply support your respiratory system, here are five thoughtful, research-backed tips to help you breathe better and feel more at ease.

Monitor Air Quality Regularly

Staying informed about air quality is crucial. Utilize reliable sources like AirNow and PurpleAir for real-time updates. When the Air Quality Index (AQI) indicates unhealthy levels, limit outdoor activities, especially for vulnerable groups such as children, the elderly, and individuals with respiratory conditions.

Create a Clean Indoor Environment

Wildfire smoke can infiltrate indoor spaces, affecting air quality. To maintain a healthier indoor environment:

Use HEPA Air Purifiers: High-Efficiency Particulate Air (HEPA) filters can capture fine particles, including those from smoke. Ensure regular maintenance for optimal performance. Our favorite is the Molekule air purifier.

Seal Windows and Doors: Use weatherstripping or tape to minimize smoke ingress if needed.

Avoid Indoor Pollutants: Refrain from activities like burning candles or using fireplaces, which can further degrade indoor air quality.

Strengthen Your Lungs with Anima Mundi's Breathe Tea

Sometimes, the best way to support your lungs comes straight from nature. Anima Mundi’s Breathe Tea is a thoughtfully crafted blend of herbs designed to promote respiratory health and provide gentle, holistic lung support. This tea is a powerful tool, especially during challenging times like wildfire season or periods of compromised air quality.

Why It Works:

Breathe Tea combines traditional herbal remedies with a modern approach to wellness. Key ingredients include:

Mullein: A herb long celebrated for its ability to clear mucus from the lungs and reduce inflammation.
Astragalus Root: A powerful adaptogen that strengthens the immune system and supports the lungs.
Reishi Mushroom: Known as the "mushroom of immortality," it enhances overall resilience and helps reduce inflammation in the respiratory system.
Holy Basil and Ginger: Both work to soothe and open the airways while supporting circulation and immunity.

A Tea with Impact:
Anima Mundi doesn’t just craft teas; they create opportunities to give back. During California’s wildfire crisis, the company donated over 1,900 bags of BREATHE Tea to families affected by the smoke and toxic air. They’ve also raised over $8,500 for charities addressing the Amazon rainforest fires, further proving their commitment to community and environmental health.

In addition, this tea aligns with Traditional Chinese Medicine, which views the lungs as the seat of grief and emotional processing. Beyond its physical benefits, it offers an opportunity for emotional healing during times of stress and uncertainty.

Stay Hydrated and Maintain a Nutrient-Rich Diet

Proper hydration helps maintain mucous membrane integrity in the respiratory tract, aiding in the defense against pollutants. Additionally, consuming a diet rich in antioxidants can combat oxidative stress caused by inhaled pollutants. Foods high in antioxidants, such as fruits and vegetables, have been associated with better lung function.
American Journal of Clinical Nutrition

Protect Your Lungs When You Have to Be Outside

If stepping outside is unavoidable, taking precautions can minimize the impact of poor air quality on your lungs. Smoke and fine particles from wildfires can linger in the air and worsen respiratory irritation, so here’s how to stay safer outdoors:

Wear a Proper Mask: A well-fitted N95 or KN95 mask can filter out fine particulate matter (PM2.5) and other harmful pollutants. Regular cloth masks or surgical masks are not effective against wildfire smoke.
Limit Physical Activity: Avoid strenuous activities like running or heavy lifting outside, as they increase your breathing rate and expose your lungs to more pollutants.
Use Protective Eyewear: If the air is visibly smoky or irritating, consider wearing wraparound sunglasses to shield your eyes from airborne particles.
Plan Your Outings Wisely: Check air quality apps like AirNow or PurpleAir before heading out, and try to limit your time outside to the early morning or evening when air quality may be slightly better.
Clean Up After Coming Indoors: Change clothes and rinse your skin, hair, and nasal passages to remove any lingering particles that might irritate your lungs.

Taking these precautions will help reduce the strain on your respiratory system if going outside is a necessity.

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Dave Asprey’s 2025 Biohacking Checklist for Your Body, Brain, and Habits

When it comes to biohacking, Dave Asprey isn’t just in the conversation—he’s leading it. As the father of biohacking and a regular contributor here at The Chalkboard Mag, Dave has spent years perfecting the art (and science) of upgrading the body, brain, and habits for peak performance. If anyone knows how to transform your 2025 into a year of optimized health and productivity, it’s him.

7 Upgrades for Your Body, Brain, and Habits

2025 is your year for improving your brain and body. Biohacking can help you get maximum results in less time and with minimal effort. Check out these 7 upgrades you can start today to make this year your best one yet.

Get your raw materials
If you want to upgrade your body, you must get your foundation right with raw materials– minerals and vitamin DAKE. Minerals power every chemical reaction that goes on in your body and fat-soluble vitamins D,A,K, and E shuttle minerals around to where they need to go. The problem is most people are deficient in one or more of these. I take Minerals 101 and Vitamin DAKE from my company, Suppgrade Labs, because they contain the right ratios in the correct forms that your body can use.

Personalize your longevity equation with AI
Your biology is unique. What works for me won’t work necessarily for you. Longevity is a formula. That’s why it’s important to have a plan tailored to you. It’s time to stop guessing and get data on what actually works. This is exactly what we are doing at Upgrade Labs. We’re gathering 10s of 1000s of data points that can help you know how your body is performing, how efficient your brain is, and even how old you are biologically. And then we're using that information to guide you on a personalized journey through biohacking technologies that can make you younger, more muscular, smarter, faster, or just less stressed.

Work smarter, not harder
This year, ditch your 40-minute spin class or hour-long jog. Excessive cardio makes you weak, hungry, and drives your cortisol levels through the roof. Your body doesn’t care how long you worked. Instead, it cares about how fast a stressor comes on, how intense it is, and how quickly you return to baseline. The best workouts are short and sweet like the ones we do at Upgrade Labs on the AI-powered bike. If you have an Upgrade Labs near you, you can try it. If you want to learn more, I wrote a whole blog post about the benefits of this type of exercise and how to do it at home here.

Increase your animal protein
If your 2025 goal is fat loss, listen up. Before you reach for the Ozempic, try this: eat one gram of high-quality animal protein per pound of your ideal body weight per day. Protein stimulates GLP-1 [1] and therefore can have a similar effect on appetite and body weight as GLP-1 agonists like Ozempic and Mounjaro. Good sources of protein include grass-fed beef, wild game, pasture-raised eggs, and grass-fed dairy if you can tolerate it. Stick to animal protein. Plant protein is much less bioavailable.

Get heavily meditated
If you’re a biohacker, your supplements and therapies will work much better when you improve yourself on the spiritual level. This means letting go of traumas and triggers. Everyone holds onto traumas, big and small. Your body remembers threats because it wants to keep you alive. But fear is energetically expensive. If you’re living with lots of fear, you won’t have enough energy left to do the things that matter. The key to letting go is with forgiveness. I have a book coming out in the spring that will teach you the most effective ways to release your triggers and reclaim your energy. It's called Heavily Meditated.

Find your tribe
Biohacking is a team effort. You can get way further when you surround yourself with others who are also committed to learning and growing. Plus it’s good for your biology. Studies show that people who have stronger connections live longer [2]. This year, find your tribe. One of the best places to meet like-minded individuals who are passionate about evolving and growing is at the Biohacking Conference.

Harness the power of stem cells and exosomes
Stem cells are the foundation of your body’s innate repair system. When a part of your body gets injured or damaged, stem cells rush to the site to restore the damage. As you get older, your stem cells lose their regenerative capacity [3]. Stem cell therapies are becoming more and more popular for healing injuries and potentially extending lifespan. They can be transformative but they’re also quite expensive. Stemregen is a supplement designed to put 10 million stem cells into circulation every time you take 2 capsules. It is a lot more affordable than stem cell therapy. Also, keep an eye out for exosome therapy in 2025. Exosomes are essentially stem cell “poop” - they’re vesicles that stem cells secrete and they have loads of regenerative properties. They’re also more accessible and are a lot safer than traditional stem cell therapies [4].

Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.

Wang Z, Zheng Y, Ruan H, Li L, Duan L, He S. Association between social activity frequency and overall survival in older people: results from the Chinese Longitudinal Healthy Longevity Survey (CLHLS). J Epidemiol Community Health. 2023 May;77(5):277-284. doi: 10.1136/jech-2022-219791. Epub 2023 Mar 6. PMID: 36878718.

Brunet A, Goodell MA, Rando TA. Ageing and rejuvenation of tissue stem cells and their niches. Nat Rev Mol Cell Biol. 2023 Jan;24(1):45-62. doi: 10.1038/s41580-022-00510-w. Epub 2022 Jul 20. PMID: 35859206; PMCID: PMC9879573.

Zhang K, Cheng K. Stem cell-derived exosome versus stem cell therapy. Nat Rev Bioeng. 2023 Apr 12:1-2. doi: 10.1038/s44222-023-00064-2. Epub ahead of print. PMID: 37359776; PMCID: PMC10092910.

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Your Guide to Outsmart Aging and Turn Back Time Like a Pro

You know that saying, age is just a number.

Imagine keeping your pep in your step, waking up refreshed (instead of resembling a zombie), and radiating vitality that makes people wonder if you’ve discovered the fountain of youth. Aging? Sure, but science shows there are ways to support our cells and help us feel better for longer.

Pure C15:0 is a game-changer—the first new essential fatty acid discovered in 90 years! Backed by science, it’s here to support your cells and help you feel your best for the long haul. Ask anyone about their goal for aging and it’s to stay as active, healthy, and vibrant for as long as possible. One way to do that is to zoom in on your health on a cellular level.

How do you do that? Let’s chat about an essential fatty acid that’s making waves in the science of aging.

Live Healthier, Longer: Optimizing Aging at the Cellular Level with C15:0

C15:0 is the first essential fatty acid to be identified in nearly a century, marking a groundbreaking discovery in nutritional science.

Essential fatty acids are crucial for maintaining cellular health, yet many people lack these nutrients, leaving cells more vulnerable to damage over time.

What sets C15:0 apart is its versatility: it provides over 36 documented cellular benefits, including improved energy production, reduced inflammation, and enhanced metabolic health. Pure C15:0 offers three times the benefits of omega-3 fatty acids like EPA. Unlike omega-3s, which primarily target inflammation, C15:0 works broadly across multiple pathways to support overall cellular function and resilience.

After more than a decade of rigorous research in collaboration with the U.S. Navy, C15:0 is now available as a pure and bioavailable supplement designed to support cellular longevity. Fatty15 represents a significant advancement in promoting healthier aging by addressing key biological factors that influence aging.

We tested fatty15 ourselves, and the results speak for themselves.

Cellular Health is Key to Longevity

Our bodies are made up of trillions of cells, each vital to maintaining our overall health and vitality.

As we age, these cells experience increased oxidative stress, chronic inflammation, and structural damage, all of which contribute to common signs of aging, such as reduced energy, slower metabolism, and unbalanced immunity. C15:0 combats these challenges at the root by strengthening and protecting cell membranes, which are the foundation of cellular health.

By reducing lipid peroxidation—a process where cell membranes degrade due to oxidative damage—and defending against age-accelerating ferroptosis (a form of cell death), C15:0 helps maintain the structural integrity of cells.

It also activates key longevity pathways, such as AMPK, which supports energy regulation and metabolism and inhibits mTOR, which clears out malfunctioning “zombie” cells that contribute to aging. Through these mechanisms, C15:0 doesn’t just slow the aging process—it empowers your cells to function optimally, enabling you to live healthier and longer.

How C15:0 Targets Signs of Aging

Pure C15:0 is notable for addressing six key hallmarks of aging, or standard biological processes contributing to the physical and functional changes we associate with growing older. Here’s a closer look:

+ Clearing damaged cells: By inhibiting mTOR, C15:0 supports removing senescent, or “zombie,” cells that can disrupt healthy tissue.
+ Calming chronic inflammation: Long-term inflammation, known as "inflammaging," accelerates aging. C15:0 has been shown to reduce 18+ inflammatory markers.
+ Supporting cellular energy production: Mitochondria, the energy producers in cells, can become less efficient with age. C15:0 helps restore their function and reduce oxidative stress.
+ Enhancing gut health: A healthy gut microbiome is linked to longevity, and C15:0 supports the growth of beneficial bacteria.
+ Balancing metabolism and immunity: C15:0 activates key pathways that regulate metabolism and immune response, helping maintain equilibrium.
+ Reversing signs of epigenetic aging: Epigenetic studies suggest higher C15:0 levels correlate with a biological age younger than one’s chronological age.

Many people who incorporate fatty15 into their routine report noticeable benefits over time. Within 16 weeks, users have described improvements such as:

+ Deeper, more restorative sleep
+ A calmer, more balanced mood
+ Healthier skin and hair
+ Steadier energy levels throughout the day
+ Positive changes in blood work, like lower LDL cholesterol and improved liver function

These findings align with clinical research, highlighting cellular and metabolic health improvements, such as lowered LDL cholesterol, healthier liver function, improved red blood cell health, and improved gut health.

C15:0’s unique properties make it a helpful option for those interested in supporting longevity without eating large amounts of dairy or foods high in pro-inflammatory saturated fats. There are additional benefits in adding a supplement such as fatty15 to a daily routine:

+ It’s free from side effects, even with long-term use.
+ C15:0 offers universal efficacy, meaning benefits aren’t limited by any genetic variations.
+ May promote improvements in cognitive function, which is equally important to physical health over time.

Incorporating C15:0 allows for a proactive and science-backed wellness regimen and transforms everyday habits into a foundation for lasting health and vitality.

Empowering Your Future Health, One Cell at a Time

Aging is inevitable, but how you age? That’s entirely up to you. The secret lies in focusing on what’s happening at the cellular level—where vitality, energy, and resilience are built. Enter fatty15, the breakthrough essential fatty acid designed to strengthen your cells and tackle the key drivers of aging, helping you feel your best for longer.

Curious about the science? Explore The Longevity Nutrient by fatty15 co-founder Dr. Stephanie Venn-Watson, a fascinating deep dive into cellular health. This book is your guide to understanding how small, intentional changes—like incorporating C15:0 into your routine—can combat the age-related challenges that often steal the joy from our golden years.

Yes, aging is part of life, but it’s not a spectator sport. The choices you make today—whether it’s incorporating mindful movement, refining your wellness habits, or embracing a supplement that works on a cellular level—shape how you’ll feel tomorrow.

Why settle for simply getting older when you can grow stronger, healthier, and more vibrant? The journey to a more radiant future begins with the decisions you make now. After all, your best years are the ones you decide to create.

This story is brought to you in partnership with fatty15. From time to time, TCM editors choose to partner with brands we believe in to bring our readers special offers.

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Calabrian Chiles + Whipped Ricotta = Appetizer Perfection

There’s something magical about a “perfect bite” of food—the kind that makes everyone stop mid-bite and say, “Wait, what is this?” This recipe from A Couple Cooks delivers just that: creamy ricotta, sweet fruit, spicy honey, and crusty bread that somehow come together to taste like a tiny masterpiece. Trust us, these won’t last long at your next party.

Sonja and Alex Overhiser, the power couple behind A Couple Cooks, are pros at creating recipes that are simple but packed with flavor, and this one is no exception. If you can find Calabrian chiles, they’ll add a smoky, fruity heat to the honey that takes it over the top. No luck? No problem—your go-to hot sauce will work just fine. Either way, get ready to make an appetizer that might just steal the show.

Recipe

MAKES 20 CROSTINI

1 baguette, cut into twenty ½ in [13 mm] slices

1 cup [240 g] ricotta cheese

½ Tbsp olive oil

1 Tbsp milk of choice

¼ tsp kosher salt

½ tsp lemon zest (optional)

¼ cup [85 g] honey

2 tsp jarred chopped Calabrian chile peppers, or 2 tsp hot sauce

1 apple, pear, or ripe peach, thinly sliced (see Tips)

¼ cup [30 g] finely chopped pistachios

Instructions

Preheat the oven to 425°F [220°C]. Arrange the baguette slices on a baking sheet. Bake until lightly browned and very crisp, 7 to 10 minutes. Cool to room temperature.

In a food processor, process the ricotta cheese, olive oil, milk, kosher salt, and lemon zest until light and creamy, about 1 minute (see Tips).

In a small bowl, stir together the honey and the Calabrian chile peppers.

To serve, spread the crostini with the whipped ricotta, then top with the fruit slices, hot honey, and chopped pistachios.

Tips

Don’t have a food processor? Whip the ricotta with the other ingredients using a whisk or mixer. The texture won’t be as smooth, but it’s just as tasty.

Customize the fruit based on the season. Apples work for much of the year, but it’s fantastic with peaches in the summer. Try peaches, blackberries, plums, or apricots when they are in season.

Calabrian chiles are sold in jars in the grocery or online (either chopped or whole), packed in oil. You can use up the rest of the jar as a pizza topping for Date-Night Pizza, or add a tablespoon or two chopped peppers to make a spicy pasta sauce for Smoky Spinach & Artichoke Lasagna, Meatballs with Fire-Roasted Marinara, or Rigatoni with Fennel & Pancetta.

For Gluten-Free

Use gluten-free bread for the crostini.

Storage

Crostini are best served immediately after topping. To prep in advance, make all the components ahead and refrigerate the ricotta and fruit slices, tossed with a bit of lemon juice to prevent browning. Assemble just before serving.

 

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Bye Bye BPA: How to Upgrade Your Kitchen Game

Plastic might have ruled the kitchen for decades, but here’s the tea: it’s time to break up. BPA and other harmful chemicals found in plastics don’t just cling to your leftovers—they sneak into your food, your drinks, and ultimately, your body. Yikes, right? Microwaving in plastic? A recipe for disaster. Storing hot soup in a plastic container? Not exactly the wellness vibe we’re going for.

The good news? There’s never been a better time to upgrade your kitchen game with smarter, safer, and infinitely chicer alternatives. From non-toxic cookware to stylish storage, here’s how to say goodbye to plastic for good while leveling up your kitchen to Goop-worthy greatness.

1. Anyday's 8-Piece Square Dish Set

Why it’s an Upgrade:
Made from borosilicate glass, Anyday’s dishes are microwave- and oven-safe, making them perfect for cooking, reheating, and storing. The BPA-free lids provide a tight seal, keeping food fresh while eliminating the risk of chemical leaching. Durable and multi-functional, these dishes are a must-have for meal prep enthusiasts and anyone looking to upgrade their kitchen game.

2. GIR Ultimate Silicone Spatula

Why it’s an Upgrade:
Say goodbye to flimsy plastic utensils. The GIR Ultimate Silicone Spatula is made from FDA-approved, BPA-free silicone and designed to withstand high heat, making it perfect for cooking, baking, and mixing without worrying about harmful chemicals leaching into your food. Its seamless, non-porous design is easy to clean and won’t harbor bacteria, making it both hygienic and durable.

3. Our Place Always Pan

Why it’s an Upgrade:
This multi-functional pan is more than just cookware—it’s a sustainability statement. Free from toxic materials like PFOAs, Teflon, and BPA, , the Always Pan can sauté, steam, fry, and more. Its non-stick ceramic coating ensures easy cleanup, while the chic design makes it a countertop-worthy addition to your kitchen.

4. Balmuda Steam Toaster

Why it’s an Upgrade:
The Balmuda Steam Toaster takes the humble toaster to a new level of sophistication. Using steam technology and precise temperature control, it delivers perfectly crisp exteriors and moist interiors without drying out your bread. Free of BPA and crafted with high-quality materials, this toaster is not just a functional tool—it’s a wellness-forward luxury that adds a refined touch to your morning routine.

5. Myrth Ceramics Bowls and Plates

Why it’s an Upgrade:
Elevate your tableware with Myrth Ceramics’ artisan-crafted bowls and plates. Made from non-toxic materials and designed with timeless style, these pieces are perfect for serving meals without the risk of exposure to harmful chemicals found in some glazed ceramics. Durable and handmade, they’re an investment in both health and beauty for your kitchen.

6. Fellow Stagg EKG Electric Kettle

Why it’s an Upgrade:
Take your tea and coffee ritual to the next level with the Fellow Stagg EKG Electric Kettle. Designed with precision temperature control, this BPA-free, stainless steel kettle is as functional as it is stylish. Whether you’re brewing your morning matcha or perfecting a pour-over coffee, this elevated kitchen essential ensures no plastic touches your hot water, enhancing both flavor and health.

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10 Minutes a Day to Change Your Life: Start 2025 with Open App’s 21-Day Reset

When the world feels overwhelming, finding a moment of stillness can be our greatest comfort. Even just 10 minutes a day can create a sense of calm amidst the chaos—a simple act of self-care that reminds us of our inner strength and resilience.

As we navigate challenging times, the start of a new year invites us to pause, reflect, and reconnect with ourselves. It’s a time to nurture clarity, hope, and peace, even when everything around us feels uncertain. Open’s Nervous System Reset is here to help—a free 21-day program designed to support your mental, physical, emotional, and spiritual well-being.

Think of it as a gift to yourself, a way to ground and reset, so you can move forward with a renewed sense of calm and balance. And yes, it’s completely free—because taking care of yourself should be accessible to everyone

Regulating Your Nervous System Is the Ultimate Reset

Your nervous system is the control center of your body, affecting nearly every aspect of your well-being.

When it’s balanced, you feel calm, focused, and resilient. But chronic stress can disrupt this balance, leaving you stuck in “fight or flight” mode and impacting your mental clarity, energy levels, and overall health.

What is the solution to reducing that pent-up stress? Breathwork and meditation. These practices are scientifically proven to regulate your nervous system, helping you reduce stress, enhance focus, and improve sleep.

According to Dr. Andrew Huberman of Stanford University, just five minutes of breathwork can improve mood and lower stress more effectively than meditation. This January, Open makes it easy for you to experience these benefits.

What Open’s 21-Day Program Offers

The Nervous System Reset, featuring none other than James Blake, bridges science and spirituality to create a holistic approach to well-being. Known for his deeply moving music and innovative artistry, James brings the same emotional depth and creative perspective to this program. His calming presence adds a unique layer to the experience, making it as grounding as it is inspiring. If you're new to breathwork or meditation, knowing where (and how) to start might be daunting. Having a resource to guide you through your practice makes things more manageable, so you can reap the benefits without adding more stress about how to get started.

For 21 days, you’ll engage in a daily practice that blends breathwork, meditation, movement, and sound, addressing four key areas of your life:

+ Mental: Enhance focus, memory, and cognitive performance.
+ Physical: Reduce stress markers like cortisol and inflammation while improving sleep quality.
+ Emotional: Cultivate calm, reduce anxiety, and strengthen resilience to challenges.
+ Spiritual: Connect more deeply with yourself and explore new perspectives.

Daily Practices Designed for a Balanced and Busy Life

Open’s program is designed to seamlessly integrate into your daily routine, making it easier than ever to prioritize your well-being. Each day, you’ll receive a personalized practice that includes:

+ Breathwork Techniques: The app features short, focused sessions that regulate the nervous system and bring immediate calm. The techniques include breathing counting, body scans, breath awareness, and box breathing.
+ Meditation Practices: Guided meditations that help you center your mind and explore inner peace.
+ Movement and Sound: Optional additions to enhance your connection between body and mind, such as sound meditation and visualization.

Sessions last just 10-15 minutes, making them accessible no matter how busy your day is. Add them to your wake-up routine to set the tone for your day, or save them for nighttime to relax and unwind before bed.

Build Habits That Support Your Nervous System

Every January comes a long list of things you want to work on in the new year.

But this isn’t just another resolution. Incorporating meditation and breathwork allows you to develop a daily habit that improves your quality of life. Each day is full of stressors that can overwhelm your nervous system, whether juggling work deadlines, managing family responsibilities, or navigating constant notifications and online noise.

Over time, these pressures can leave you feeling stuck in a state of high alert, impacting your ability to relax, focus, and recharge.

By participating in the Nervous System Reset, you’ll:

+ Start 2025 feeling grounded, resilient, and connected.
+ Learn tools to navigate stress and anxiety with greater ease.
+ Create a foundation for continued growth in your mental, physical, emotional, and spiritual health.

Whether you’re a beginner or an experienced practitioner, Open’s approach is designed to meet you where you are.

The Open App’s 21-Day Journey to Balance and Transformation

The program is structured into four themes, each building on the last to help you progress throughout the 21 days:

+ Reset Your Mind – Begin with breath awareness and contemplation to cultivate calm and clarity.
+ Set Goals – Balance your breath and explore self-inquiry to align with your intentions.
+ Develop Discipline – Energize your body and mind with somatic mindfulness and consistent practice.
+ Unlock a New Perspective – Dive into visualization techniques to spark transformation and insight.

During the program, you’ll also have access to Open’s library of yoga, Pilates, and fitness classes, which will complement your daily practice with movement.

A Holistic Approach to Fighting Back Against Stress

2025 is the year to prioritize you.

This program goes beyond stress relief—it’s a complete reset for your nervous system and a pathway to long-term wellness. Integrating breathwork, meditation, movement, and sound helps bridge the gap between science and spirituality, allowing you to evolve your body and mind.

The Calm You’re Craving Starts Here
Join the Challenge

Ready to take the first step toward a calmer, more balanced life? Here’s how to get started:

+ Download the Open app.
+ Sign up for the Nervous System Reset (it’s free!).
+ Mark your calendar for and begin your 21-day journey.

When life feels heavy, it’s often the smallest moments—just 10 minutes of stillness—that remind us of our strength and resilience. Imagine starting this year feeling more grounded, more connected to yourself, and more in control of your well-being.

Open’s Nervous System Reset is here to help. This free program offers a gentle, accessible way to find calm amidst life’s challenges. With just 10-15 minutes a day, it can guide you toward real, lasting change—a small commitment with a big impact. Because even in difficult times, finding a little peace is something we all deserve.

Sign up here for free to start now and take your first step toward a calmer, more connected you.

This story is brought to you in partnership with Open. From time to time, TCM editors choose to partner with brands we believe in to bring our readers special offers. All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.

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How to Help Los Angeles Fire Victims Right Now

The devastating wildfires sweeping through Los Angeles have left countless families displaced and communities grappling with unimaginable loss. As Angelenos, we feel the weight of this tragedy deeply. For many of us, LA is more than a city—it’s our home, filled with vibrant neighborhoods, rich culture, and a spirit of resilience. If you’re looking for ways to support those affected, here’s a guide to the most effective ways to lend a helping hand.

Organizations Offering Relief
American Red Cross Los Angeles Region
The American Red Cross provides emergency shelter, food, and emotional support for victims.
How to Help: Donate funds or volunteer.

SPCALA’s Disaster Animal Response Team
This team supports emergency services for animals, including temporary shelters and veterinary care.
How to Help: Donate funds to aid their efforts.

Los Angeles Fire Department Foundation
The foundation provides critical support to firefighters, including hydration backpacks, wildland brush tools, and emergency fire shelters.
How to Help: Make a monetary donation to equip firefighters on the front lines.

Baby2Baby
Baby2Baby is a nonprofit dedicated to providing essential items like diapers, food, formula, and hygiene products to children and families in need across Los Angeles. Partnering with over 470 organizations—including schools, shelters, and hospitals—throughout LA County, they ensure these critical supplies reach those who need them most.
How to Help: Donations to their disaster and emergency relief program directly support these efforts.

California Fire Foundation
This organization supports surviving families of fallen firefighters and aids impacted communities.
How to Help: Donate to their relief fund.

The Salvation Army
The Salvation Army provides meals, shelter, and essentials to fire victims.
How to Help: Donate money or essential items like clothing and food.

World Central Kitchen
Spearheaded by chef José Andrés, World Central Kitchen provides meals to first responders and families affected by the fires.
How to Help: Donate to support their ongoing relief efforts.

The Los Angeles Regional Food Bank
This organization delivers food and supplies to displaced families and first responders.
How to Help: Donate money or volunteer to pack and distribute food.

Direct Relief
Direct Relief supplies medical aid, masks, and other resources to affected individuals and first responders.
How to Help: Contribute funds or purchase supplies from their wish list.

Community Organized Relief Effort (CORE)
CORE supports wildfire victims with essential services and relief resources.
How to Help: Donate funds to their wildfire relief efforts.

Pasadena Humane Society
This organization rescues and shelters displaced animals, seeking donations of supplies like food, water bowls, blankets, and crates.
How to Help: Drop off supplies at their shelter or donate online.

Project Angel Food
Project Angel Food delivers meals to wildfire victims and is seeking volunteers to prepare and distribute food.
How to Help: Sign up to volunteer or donate to support their efforts.

Los Angeles County Shelters Taking Animals
The Los Angeles County Animal Care Foundation has five shelters for large animals and seven for small animals amid the ongoing Southern California wildfires.

For large animals:

Lancaster Animal Care Center (5210 W Ave I, Lancaster, CA 93536)
Industry Hills Expo (16200 Temple Ave, City of Industry, CA 91744)
Horses only: Pomona Fairplex (1101 W Mckinley Ave, Pomona, CA 91768)
At capacity: Pierce College (6201 Winnetka Ave Woodland Hills, CA 91367)
At capacity: Hansen Dam Horse Park (11127 Orcas Ave, Hansen Dam, CA 91342)

For small animals:

Agoura Animal Care Center (29525 Agoura Rd, Agoura Hills, CA 91301)
Baldwin Park Animal Care Center (4275 Elton St, Baldwin Park, CA 91706)
Carson Animal Care Center (216 W Victoria St, Gardena, CA 90248)
Downey Animal Care Center (11258 Garfield Ave, Downey, CA 90242)
Lancaster Animal Care Center (5210 W Ave I, Lancaster, CA 93536)
Palmdale Animal Care Center (38550 Sierra Hwy, Palmdale, CA 93550)
American Red Cross Sheltering Site at El Camino High School (5440 Valley Circle Blvd, Woodland Hills, CA 91367)

LA Animal Services has a total of six shelters, listed below:

East Valley (14409 Vanowen St, Van Nuys CA 91405)
Harbor (957 N. Gaffey Street, San Pedro, CA 90731)
Chesterfield Square / South LA (1850 W. 60th St. Los Angeles, CA 90047)
North Central (3201 Lacy Street, Los Angeles, CA 90031)
West Valley (20655 Plummer Street, Chatsworth, CA 91311)
West Los Angeles (11361 West Pico Blvd., Los Angeles, CA 90064)

Other Ways to Help
GoFundMe: Many families and individuals affected by the fires have created fundraising pages to help rebuild their lives. Search “LA fire victims” on GoFundMe to donate directly.

Support Local Businesses: Help small businesses affected by the fires by purchasing goods or services or donating to community recovery funds.

Spread Awareness: Share verified fundraising efforts and resources on social media to amplify the reach of relief efforts.

Be careful where you donate during and after a disaster. You can verify a charity’s legitimacy on Charity Navigator.

How You Can Make a Difference
In addition to supporting these organizations, consider sharing verified fundraising efforts on social media to amplify their reach. Donations of any size, volunteering your time, or simply spreading awareness can make a significant impact.

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Your Guide to Manifesting a Better 2025 with Micro Goals

The new year has a way of making us all feel like visionaries, doesn’t it? It’s when aspirations seem shinier, and the idea of stepping into your best self feels perfectly plausible. But once the glow of January fades, how do you keep the magic alive without fizzling out by mid-February?

According to Sia-Lanu Estrella, manifestation expert and author of The Rainbow Tablets: Abundance and Sacred Co-Creation, the secret lies not in grand gestures but in the quiet power of consistent action. Think less “waiting for the universe to deliver” and more “making small moves every day that align with your goals.”

If you’re ready to channel that fresh-start energy into something lasting, Sia-Lanu’s approach might just be the blueprint you’ve been looking for. Her five tips show how actionable micro-goals can take your manifestation practice from fleeting inspiration to grounded reality. Here's how to start.

1. Identify your monthly magic and miracles

No doubt, your highest vision will seem “big”. And it should! The last thing you want is to keep your dreams small. Yet, bringing such an expansive vision into reality can seem overwhelming. Before you can start with daily actions, first break down your vision to your focus for that month.

Get yourself a manifestation journal. On the first day of each month, come into a connected state and write down 5 to 10 manifestation goals for that month. Some may be quite practical, whereas others might feel more miraculous and like they are “up to the universe”.

Next to each monthly manifestation goal, draw three stars. When you initiate action, colour in the first star. Once you have made progress, colour the second. When the goal is achieved, colour the third. This will help you see your progress at a glance and keep you motivated. And it’s ok if some goals need to carry over to the following month. As long as your first two stars are coloured in, you are actively manifesting that goal.

2. Take 3 steps towards your goals each day

To manifest at your highest ability, you must shift from 3D life into being the Master Creator of your reality. Having a morning practice is paramount. This will centre your energy and connect you to abundance, magic and miracles. And it isn’t time intensive. This 10-minute Rainbow Pyramid Sovereignty Practice will realign your frequency so you are creating your highest possibilities for the day. If you have more time, after the Rainbow Pyramid you could add yoga, time in nature, journalling, or breath practice.

At the end of your morning practice, read your monthly magic and miracles list. Breathe each manifestation goal into every cell in your body and out into your energy field. This “encodes” it into your frequency to both attract and amplify what you desire.

Next, commit to three actions or micro-goals for that day. For example, if you are manifesting an opportunity to raise your profile, your three actions might be: research podcasts you would like to be a guest on, put together a pitch document, email the top five.

If you have a busy day ahead, your daily action could be as small as making a phone call or sending an email. Then, on days when you can carve out more time, dive into the chunkier actions. By committing to three micro-goals each day, you will be amazed at the momentum your manifestations gain. 

3. Hold yourself accountable and celebrate

One of the biggest reasons people fail in their manifestations is that they sink into the “day to day” and lose connection to their highest vision. Each night, come back to your manifestation journal for five minutes. Harness the power of 333 by writing:

• 3 things you are grateful for in that day
• 3 micro-goals you completed that day
• 3 moments of magic or kindness in that day.

Really celebrate what you created in that day and let your heart expand with joy. Then connect with your highest vision. Breathe into it and feel it as though it is already your reality. Then celebrate how this day brought you closer to it.

This 333 practice holds you accountable. And it sends a pulse out to the universe. By celebrating your gratitude, progress and the magic, you are showing the universe you want more of this. So, the energy will align to deliver more to you. This elevates your timeline and brings your manifestation into reality with greater ease and speed.

4. Actively raise your vibration

We’ve been told to think of manifestation as “attraction”, which is a pull energy. But that is just scratching the surface. You are both the magnet and amplifier of all that you are manifesting. Think of it as the infinity symbol. To harness your full power to manifest, you need to move from “pull” energy into “creation” energy. You are a transmission tower and as you raise your frequency, you literally step into a higher reality.

To be the most powerful vessel of manifestation, remove things that lower your frequency. This could include certain types of music or television, alcohol, processed foods and even toxic people. Instead, create more space for the things that elevate you. Exercise, eat nourishing foods, and surround yourself with amazing people. Continue to expand your consciousness. Reading is a great way to do this, even if you can only set aside 15 minutes a day. And you might want to awaken more of your cosmic wisdom through a sacred retreat or online program, such as a Mystery School.

5. Amplify the magic

Two of the biggest amplifiers of manifestation might surprise you: gratitude and kindness. Again, think of the infinity symbol. When you give through acts of kindness, the blessings automatically flow back to you.

When you weave gratitude into your day, you move from “expressing” gratitude to “vibrating” at the frequency of gratitude. Each time you sit down to a meal, offer your gratitude. This is not just words. Really feel it emanate from your heart. Every time abundance flows to you, pause to offer gratitude. When you pay a bill, do so with gratitude because you have that abundance to spend. Remember, the universe will bring you more of what you desire. And your gratitude sends out a pulse to the universe.

Most importantly, gratitude and kindness open your heart. They bring you back to your core essence, which amplifies yourself as the transmission tower. In this way, you manifest more of the magic and really do become the Master Creator of your reality.

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