How Wellness Is Evolving According To The Founder Of mindbodygreen

Wellness may be a billion dollar business, but the world is a small place. We've known mindbodygreen founder, Jason Wachob for years. His OG health platform has been a staple for the health-minded since 2009.

When the trusted platform launched a science-based supplement line, we knew they'd be a hit from the get. Our editor-in-chief has used their daily multi to fill gaps, their collagen powder turned us back on to one of our favorite lattes, and their vitamin D is a timely, high-dose staple. You can order any of their supplements with our exclusive code CHALKBOARD20 and get 20% off your first mindbodygreen purchase.

We caught up with Jason to ask about (what else) his daily routine -- nothing is more telling, which supplements he's loyal to, and what else is on his radar in the wild, transitional time we're living in now... 

On Wellness Tech, Coffee + A Good Routine with Jason Wachob,
The Founder Of mindbodygreen

What are the key wellness habits in your morning routine lately? After a minute or so of silent prayer or meditation, I’ll go straight to our espresso machine and make a double. Then I’ll have 3 to 4 glasses of water along with our probiotic+ supplement. It is the only probiotic blend in the world with this combination of four strains, specifically designed to ease bloating, which is a problem I had for years.*

mindbodygreen probiotic+

nothing's better than a double espresso. What's your take on coffee overall? So much coffee—always black. We just moved to Miami, and I like walking to get coffee in the morning before our girls wake up, so I’ll do that after I have my double espresso. That said, every once in a while I'll go for a homemade ghee coffee with Dave Asprey’s Danger Coffee.

You’ve seen it all over the years at MBG. What have been the most exciting evolutions in the space? The two that come to mind are at the opposite ends of the spectrum. On one side, I think technological innovation is incredibly impressive with wearable technology, and then on the other side of the spectrum, I’m still wowed by the practices and traditions that have been around for thousands of years.

Wearables have come a long way. We went from just tracking steps to tracking more meaningful metrics like HRV and Resting Heart Rate, and it feels like there’s still way more to come. I also love that breathwork is front and center. We take more than 20,000 breaths a day and just the simple practice of breathing through one’s nose (not through the mouth) has tremendous, proven health benefits. We’re talking about everything from sleep to stress and immune function. So simple, and free.

You have an incredible breadth of work to attend to -- the site, podcast,  supplement line -- You're also a husband and father. What's key for maintaining energy? Did I mention I love coffee? I practice intermittent fasting daily—anywhere from 14 hrs to 18 hours, depending on how I feel—and eat mostly plant-based during the week. My go-to lunch is a monstrous smoothie which features our chocolate beauty & gut collagen+, alongside MALK almond milk, a handful of arugula, an avocado, as much nut butter I can fit, and some frozen fruit and veg. I like broccoli and raspberries or blackberries. That smoothie does wonders for me and is my go-to Monday through Friday lunch. I always feel better afterward.

Sleep is obviously huge, and I swear by our sleep support+, which I take every night 2 hours before bed along with our calm+. It’s a powerful and sustainable combo for me which helps me relax before bedtime and ensure my sleep is deep and restorative.*

If you are interested in enhancing your supplements regimen, use code CHALKBOARD20 and
get 20% off your first mindbodygreen purchase.

You began as a publisher, but have expanded into this world of supplements. What were you most excited to accomplish? Cardiovascular issues run in my family, so I wanted to get more sophisticated around health testing in my 40's. Since I felt fine, I was shocked to discover I had suboptimal methylation, sky high homocysteine levels, and the MTHFR gene variant (which half the population has, by the way).

Within months of targeted supplementation with a specific array of bioactive B vitamins and betaine, my methylation function and homocysteine levels were stellar.* This combination became our methylation support+ product and the inspiration behind our mbg supplements+ line. It feels like this formula saved my life, and I'm beyond grateful that I'm here to tell this story to bring you the product I am most proud of.

Wow! Yes, Supplements are a modern non-negotiable, Yet so many of us are overwhelmed by it all. What do you wish more people knew? At mbg, we agree—supplements are non-negotiable. This is especially true with certain nutrients that are difficult to consume adequate amounts of through diet alone (or, in vitamin D's case, from diet and sunlight alone)—such as vitamin D, omega-3s, vitamin C, vitamin K, key B vitamins, and minerals like iron, magnesium, potassium, and calcium. This realization led to creating our comprehensive ultimate multivitamin+ (for women and men), with the added bonus of bioactives designed for longevity.*

When we consider the average American's baseline needs, daily essentials like a comprehensive multivitamin, a high-potency vitamin D3, and a sustainably-sourced omega-3 supplement with sufficient EPA and DHA are a good place to start.

What are some of the key things every consumer should know about shopping for supplements? First and foremost, we have to remember that supplements are designed to address unique health needs, whether a foundational need like a nutrient gap or a more targeted need like sleep, stress resilience, regularity, and more.

Ask yourself what your desired health outcome is. Then, find out how science says to meet it with high-quality ingredients.

Read supplement labels—does the product actually have the dose it's marketing on the front of the package? Is that dose clinically meaningful based on the science? Are the forms of ingredients gentle and bioavailable? Do the ingredients come from a clean, high-quality source that's tested for purity? Is there a more sustainably-sourced option?

Consumers should also research the brand they're buying supplements from. Trustworthy supplement brands are taking true steps to create an innovative, effective product. Value is rooted in the quality of ingredients, sources, potency (i.e., science-backed doses), and packaging of a supplement—do your research before buying.

Who are your top resources for guidance on this topic? We partner with functional medicine doctors, nutritionists, researchers, and a wide range of other experts to inform our supplement knowledge and portfolio. But our go-to source is resident nutrition scientist, Ashley Jordan Ferira, Ph.D., RDN.

Dr. Ashley spearheads mbg supplement formulation, keeps a pulse on the latest science (to lead the supplement production process and ensure we're sharing the most up-to-date research in our articles), and reviews educational supplement content (including articles, emails, and videos) for scientific accuracy.

You can find Dr. Ashley’s expert insights and professional opinions about supplements on mindbodygreen.com.

For scientific studies and reviews published in peer-reviewed journals, PubMed is our go-to source. The National Institutes of Health (NIH) and Linus Pauling Institute Micronutrient Information Center at OSU are also incredible resources.

lastly, The podcast is packed with top pros -- Which guests and topics are you finding the most fascinating now? I am very passionate about the topic of longevity and for our 400th episode we compiled the greatest nuggets of healthspan and lifespan advice we've heard on the podcast. Consider it the ultimate longevity episode from our established, thriving library of incredible doctors, experts, and deep dives into emerging science. So I think that show is a must-listen!

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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Will Rotisserie Chicken Be Gwyneth Paltrow’s Ultimate Legacy?

As the creator of goop, one of the most consistently news-worthy brands in our space, Gwyneth Paltrow is known for expanding the reach of niche wellness trends that appall the press, but delight most women who've been practicing natural health and wellness for years.

If you would have asked us about Gwyneth's legacy sometime last year, we'd probably volunteer the names of a few great films, that haircut she once shared with Brad Pitt, a couple of puff-sleeved looks from her label, and goopglow.

Just last spring here in LA, goop launched a surprising new venture -- goop rotisserie. A well-curated menu of clean, homey side dishes that can be ordered alongside -- you guessed it -- a well-roasted bird. A chic, but casual American meal, branded and delivered.

While unexpected, the concept (which can be ordered from select goop kitchen locations each day) feels oddly relevant and has us wondering: will the kids be eating G's roasted chicken dinners long after those g label looks go vintage?

There's something humorous about a premium brand launching a chicken-centric endeavor, which only adds to the intrigue. In case you're not up to date on the brand's food endeavors, goop rotisserie is an expansion on the healthy takeout business, goop kitchen -- which we've ordered to the neighborhood many a time. (Read our interview with the chef HERE.)

Maybe, fifty years from now, our grandchildren will be preparing for space flight with a solid goop rotisserie meal before bed and not a lingering idea about jade eggs or v-steams.

The goop rotisserie menu includes chicken dinner classics made clean, just as you might expect. The whole roasted cauliflower has apparently become a customer favorite, the mac and cheese is gluten-free (but made with real cheese), and the side of roasted mushrooms is just the kind of thing we love to order, but rarely find on casual delivery menus. All in all, the ingredients is well-sourced, the prices are fair, and the delivery experience is pretty adorable -- the printed box definitely gives us donut shop nostalgia.

Would you order a roasted bird from goop? Or have you already? Tell us your thoughts in the comments. Or, if you prefer to buy the odd celebrity-driven product in private, we respect that choice too.

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Torta De Pomi: Simple Apple Cake From A Cookbook Dedicated To Venice Italy

Emiko Davies is the author of Cinnamon and Salt, a cookbook with a collection of stories and photographs exploring Venice, Italy's beloved cicchetti.

Cicchetti (chi-ke-tee) include all the appetizers, aperitivo or hors d'oeuvres that define Venice's casual way of life.

According to Davies, "Rather than a cake, this dessert is really just sliced apples held together with the smallest amount of batter. It’s reminiscent of a thin French clafoutis and it is absolutely delicious. It is a classic, home-style dessert, for making when you really don’t have much around except a lot of apples—in fact, it also goes by the name torta economica de pomi in Mariù Salvatori de Zuliani’s book, yes, an economical apple cake. If using particularly sweet apples, I would even cut out a tablespoon of sugar. If using very tart apples, you may like to add an extra one to the batter."

Torta De Pomi Venetian Apple Cake

Serves 6–8

INGREDIENTS
+ 1 kg (2 lb 3 oz) apples
+ 3 tablespoons sugar, plus extra for dusting
+ Zest and juice of 1 lemon
+ 2 eggs
+ 2 tablespoons plain (all-purpose) flour, plus extra for dusting
+ 125 ml (4 fl oz/½ cup) full-cream (whole) milk
+ Butter, for greasing
+ Optional: mascarpone for topping!

INSTRUCTIONS
1. Preheat the oven to 350°F

2. Peel and slice the apples and place them in a bowl with the sugar and lemon juice to marinate while you prepare the rest. In a small bowl, mix the lemon zest, eggs, flour and milk until smooth.

3. Prepare a ceramic dish or a round cake tin. (Like the Pinza di pane in the cookbook, page 218, this is the homeliest of dishes, so use what you have but don’t try this with a springform tin; the batter is quite thin and you’ll risk it leaking out! I have tried this in many different-sized and -shaped dishes and I personally prefer my widest ceramic pie dish, which is 26 cm/101/4 in, for a thin layer but you may prefer something smaller for a slightly thicker result).
Grease the dish with butter and dust with about a spoonful of flour and sugar each, tapping the dish or tin to distribute evenly. Tip out the excess. Arrange the apple slices and their marinade over the bottom of the dish and pour over the batter. It will seem like very little batter and the apples may stick out from the top, but they will cook down.

4. Bake for 25–35 minutes (even up to 40 minutes, depending on the apples used), or until the apples are very soft (a toothpick poked through the centre of the cake will help determine this) and golden brown on top. If the apples poking out on top are getting too brown, cover with some aluminum foil until ready.

This is rather lovely with a dollop of mascarpone (or thick cream or clotted cream, if you don’t have it). Keep any leftovers refrigerated.

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The Wellness Issue We Don’t Talk About: Dealing with Air Pollution At Home

Everything in our environment plays an important role in the quality of our health and wellbeing. While you may make a conscious choice to eat healthy organic food, drink filtered water, exercise regularly, and use natural skin care products, it’s just as essential to consider the quality of the air you breathe.

Although we can’t see them, most of us are inhaling countless airborne toxins every day. This is the reality of modern life, especially if you live in a city. And it’s a critical health and wellness concern. These toxins are in the air around you, and while they are often outside of our control—for example, pollution in urban areas from manufacturing, vehicles, and wildfire smoke (us West Coasters are unfortunately all too familiar with this)—many of actually originate from within our homes.

Sources of indoor air pollution include smoke from stoves, fireplaces, and synthetic fragranced candles, mold, paint fumes, off-gassing from furniture and upholstery, plus allergens that accumulate from the outdoors, such as dust and pollen, as well as pet dander. If you have little ones at home, are pregnant, or are breastfeeding, pay extra attention to the quality of your indoor air, as young respiratory systems are more sensitive to irritants and pollutants.

Even if you keep a non-toxic home, you might be surprised by these hidden sources of air pollution:

+ Toxic Dust Polybrominated diphenyl ethers (PBDEs) — These are substances used in fire retardant chemicals. They are a known nervous system toxin which can accumulate in your home (and body), stressing the liver and kidneys while diminishing brain function and behavior. PBDEs are currently used in plastics and fabrics (including clothing), most notably in electronic devices accumulating in that ever pervasive media center dust. Cleaning and clearing this toxic dust out of your home and workspace is especially important for pregnant women and breastfeeding mothers, as infant exposure to PBDEs through mother’s milk can reach concerning levels.

+ Volatile organic compounds (VOCS) — Cleaning products are some of the most common and most toxic culprits of indoor air pollution. They often contain bleach, ammonia, and VOCs, which are released into the air. You can end up inhaling them long after they are used. These substances can cause eye irritation, headaches, itchiness, sore throat, respiratory distress, and can disrupt your hormone balance, which can contribute to a host of systemic health concerns.

+ VOC’s during home renovations — A wide range of products used during home renovations—including paints, caulks, carpeting, sealants and adhesives—emit VOCs that can be harmful to your health. Additionally, most types of home improvement projects can stir up particulate matter that pollutes your indoor air.

+ Mold — Excessive mold can have a big impact on indoor air quality and your health and wellbeing. The CDC warns that indoor mold exposure has been linked to coughing, wheezing and other respiratory symptoms. If you live in an old home, by the beach, or have had leaks or water damage, be sure to check your home for mold accumulation. While some household mold is inevitable, it’s important to keep an eye on areas of concern and have your house checked, if you’re unsure. Though an air purifier cannot help you clean up the mold, it can help remove any mold spores that have been released into the air.

+ Smoke from incense — This can include sweetgrass, sage, palo santo...the list goes on. A 2002 study found that incense smoke can contain concentrations of harmful gasses and particulate matter that are high enough to cause adverse health effects (Jetter, et. al, 2002). If avoiding incense altogether is not an option for you, an air purifier can be a helpful tool to improve indoor air quality.

7 Supports And Solutions For Improving Indoor Air Quality

1. Invest in 1-2 high quality air purifiers for your home. Molekule is a top of the line option that removes toxic particles from the air. Unlike other air purifiers, Molekule takes fresh air to a whole new level. It doesn’t just re-circulate air but actually destroys pollutants such as mold, VOCs, and allergens—things that can burden your health, including your breathing and sleep quality. As you know, breathing well and getting good sleep are absolute essentials for optimal vitality.

If you or your family suffer from respiratory issues or allergies, Molekule air purifiers are a supportive option. They work by pulling pollutants and allergens out of the air, thereby reducing your exposure and helping to alleviate symptoms. The Air Mini+ model is a wonderful option for children’s rooms, play spaces, offices, and any small living space.

2. Use proper ventilation + air circulation when cooking and cleaning. These household activities are often overlooked as a source of indoor air pollution, but they can release a lot of smoke and fumes into the air that can degrade air quality and affect your health. Make sure you run your air filters afterwards to help clear away any lingering residue.

3. Opt for organic + natural cleaners. There are so many products on the market now that make it easy to find natural + organic options that work effectively. Skip air fresheners and other synthetically fragranced products, and use natural beeswax candles. The Environmental Working Group is a fantastic resource for gaging the integrity and quality of your products. Research products before you shop.

4. Invest in some houseplants. Plants purify the air by absorbing carbon dioxide and releasing clean oxygen for you to breathe. Bonus: They liven up any space and bring beauty into your home.

5. Clean + dust regularly. This is important no matter where you live, but especially if you’re in a big city like L.A. or N.Y. where dust and pollutants accumulate rapidly. Run your air filter while vacuuming + post cleaning and dusting as particles can linger in the air for hours.

6. Test the air in your home. If you’re concerned about mold, possible gas leaks and overall air quality, hire an environmental + air remediation service to evaluate your home and recommend a course of action to improve your air quality.

7. Breathe deeply. Once you’ve addressed the air quality in your home by implementing the above tips, take a deep breath and chill. Deep breathing is essential for supporting your mental and physical health. Intentionally taking the time to slow down, drop into your body and breath brings your nervous system into the parasympathetic state, which brings a sense of calm and relaxation to your entire being. It’s something we could all use a little more of these days. When you know you’re breathing in clean air, it makes this practice all the more soothing and restorative.

When it comes to your current and long-term health it’s imperative that you address every facet of your internal and external environment. The quality of the air you breathe matters. A lot. After all, air is the very breath of life.

If you live in a city an air purifier is nearly a non-negotiable. It’s an investment that can pay off by helping to relieve your symptoms in the short-term and can help prevent the worsening of health concerns in the long-term.

Developed over 25 years by research scientists, Molekule air purifiers are ideal for any room, whether it’s a home, office, or commercial setting. Their innovative PECO-filter technology uses a proprietary catalyst to safely destroy a vast range of indoor air pollutants at a molecular level, including viruses, bacteria, mold, ozone, allergens, and chemicals found in smoke. Molekule air purifiers are effective against air-borne pollutants 1000 times smaller than those used in tests to qualify filters as HEPA.

New research shows Molekule Air Mini removed 99.98% of the SARS-CoV-2 virus from the air in a one-time release multiple pass test in a small chamber, PECO destroyed over 99% in a filter swatch level test in under one hour.* These results build on past research with viral capture and destruction and demonstrate how PECO adds a layer of protection against airborne viruses.

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How To Dry Brush: A Refresher On The Weekly Wellness Ritual

We first ran this how-to in 2016! If you've been practicing it faithfully since then, get fancy and add abhyanga to your routine. While so many pros mention it in our interviews, these in-depth instructions are a key refresher for us all...

You've likely heard about dry brushing before, whether in an article of ours or through that girlfriend of yours with the amazing skin.

How To Dry Brush:
A Refresher On The Weekly Wellness Ritual

Whether you already know about the benefits but want to know how to dry brush correctly, or are hearing about this holistic practice for the first time, we're breaking down the hows and whys of this skin-reviving ritual...

Did you know that one third of toxins are released through the skin? Our skin is our largest organ and our bodies will find a way to remove toxins, one way or another. 

Typically, if there is something not quite right going on in our bodies it will show up in some way on our skin. Whether it's a rash, a breakout, bloating or cellulite, all of these are potential signs of something more happening in our bodies.

There's also the lymphatic system, a complex network of nodules, vessels and glands that runs throughout our entire bodies, just under the skin. As we've mentioned before, this system requires a little extra attention from us. The main function of the lymphatic system is to cleanse toxins and protect our bodies from harmful invaders. Without a pump to actually move these toxins through the system, it's up to us to supply the movement to help this system work efficiently. Let's face it: Most of us aren't as active as we were when we were kids and we probably aren't moving as much as we'd like to daily.

From food and cosmetics, to pollution in our water supply and even the natural byproducts of cellular waste, we are surrounded by toxins. Both naturally occurring and the not-so natural, our bodies must process and remove these toxins daily. When our systems are working less than optimally, this could lead to a host of less-than-desirable symptoms from serious immunity issues to circulation problems, arthritis, low energy... the list goes on and on.

The good news is that lymphatic stimulation is an effective way to rid the body of these toxins, whether it be by rebounding, massage, the power plate or dry brushing!

Dry Brushing benefits include: Overall detoxification, reduction of fluid retention, exfoliation, improved circulation, improved skin tone, reduction of cellulite, improved skin tone, increased immunity, improved lymph flow, smoother, brighter skin, decongested skin, opening and cleansing pores.

BRUSH UP: First, you’ll need an all-natural bristled brush such as this one. Do not use a plastic-bristled brush. A longer handle may be useful for harder-to-reach areas, like the back

 

LET'S BEGIN: Right before you shower is a great time to practice dry brushing. Start at your feet, much like a lymphatic massage, and gently brush towards your heart in long, sweeping motions. Brush gently over all areas and sides of the leg and foot, including the soles of the feet. Repeat over the same areas 6-10 times.

 

TOES, THIGHS + TUSH: Once you’ve brushed over the entirety of your legs, brush over your bum from the back up over the hip and outer thigh towards the groin.

FINGERTIPS TO PITS: Next, work on your hands and arms, beginning at your fingers and palms and working up towards your armpits and shoulders. Be sure to pay careful attention to your armpits, as there many lymph nodes there. Work in gentle circular motions, both clockwise and counterclockwise.

CHEST AND BREASTS: Then, brush over your chest and very gently over your breasts, again, in gentle circular motions around the breast and moving down towards the stomach.

EVERY INCH: Brush in circular strokes around the abdomen. Brush from the base of the back, up towards the neck and jawline, until you have covered every inch of your body.

WRAPPING IT UP: The whole process should take about five minutes. Remember to go over the same areas multiple times in gentle strokes. Practice daily for best results.

Still skeptical? Grab a brush and give daily dry brushing a try for one month. What improvements did you notice? 

The Chalkboard Mag and its materials are not intended to treat, diagnose, cure, or prevent any disease. All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or other qualified health care provider with any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health program. 

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What Is Low Fermentation Eating? The New Diet For SIBO That’s Easier Than FODMAP

Until now, the only diets available for SIBO-sufferers were Low-FODMAP or the Elemental Diet. Both diets are highly restrictive and not meant to be sustained long-term.

Krystyna Houser is a longtime SIBO-sufferer who found remission through harsh diets and medical interventions, but wanted to find healthier, more sustainable solutions. She discovered the Low Fermentation Eating plan by Cedars Sinai gastroenterologists, Dr. Mark Pimentel and Dr. Ali Rezaie and experienced a dramatic change -- not only regaining her health, but also the ability to enjoy food and life again.

After her experience, Krystyna partnered with the doctors to create a seasonal cookbook filled with recipes that won't cause bloat and will aid in gut health. The Good LFE Cookbook is the first cookbook to showcase the "Low Fermentation Eating " or LFE diet protocol. The diet is less restrictive for SIBO-sufferers and introduces delicious eating options that are much easier to embrace everyday.

We asked Krystyna to walk us through her day on the diet below. First, Dr. Ali lays out the basics of SIBO for those who are unfamiliar...

What the Heck is SIBO?

Small intestinal bacterial overgrowth (SIBO) is a condition where excessive amounts of bacteria reside in the small bowel. SIBO is a form of dysbiosis where the balance of gut microbiome is lost. Small bowel is the main part of the GI tract to absorb food and nutrients. In SIBO patients, some of the food gets fermented by the excess bacteria which produce various side-products and gases including hydrogen, methane, carbo dioxide and hydrogen sulfide.

key symptoms: This fermentation leads to myriad of symptoms including abdominal bloating, distention, diarrhea/constipation, gas, belching and even brain fog.

What is the LFE Diet + How Does It Help?

LFE helps treating SIBO by allowing more peristaltic waves in the small bowel to clear the excessive microbes along with providing less fermentable food to the bacteria. This generates an unfavorable environment for the SIBO-related bacteria to grow in the small bowel.

Here's what a day on the Low Fermentation Eating Diet looks like for Kristen:

Morning: I’m not the best morning person and don’t always have breakfast. I start my day with a liter of water, black coffee, and a low fermentation green juice made with spinach, celery (for LFE peel the skin), cucumber, kiwi, turmeric, and lemon juice.

If I do eat, I’ll have scrambled or fried eggs with sourdough toast and berries.

On meal timing: Three of the most important things to remember while living with SIBO is proper meal spacing which is 4 hours, avoiding snacking, and drinking tons of water.

Lunch: Because I love snacking so much, I use lunch as an opportunity to satisfy those cravings.

I usually have a small salad with protein, but add a tablespoon or two of guacamole with chips, or parmesan cheese with sourdough crackers.

Dinner: I have three kids and everyone’s favorites are roasted chicken, potatoes and green beans Shepherd’s Pie, spaghetti Bolognese, or our Low Fermentation Macaroni and Cheese. I’ll usually have a protein and two vegetables from the Low Fermentation list, which can be found in The Good LFE Cookbook.

Do you suffer from SIBO? Tell us what's worked well for you in the comments?

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Evidence That Early Alzheimer’s Can Be Reversed? Promising New Clinical Trial Results

I've been watching Dr. Dale Bredesen's work with Alzheimer's closely for years now. In my opinion, his Re-Code program to assess and treat cognitive decline is one of the most exciting areas of progress in health and wellness today.

Just days ago, Dr. Bredesen and a team of integrative physicians announced the results from their trial of 25 participants with early-stage dementia or pre-Alzheimer’s. The study, called Precision Medicine Approach to Alzheimer’s Disease: Successful Pilot Project, utilized a personalized, "precision medicine" protocol for for nine months.

Among the study participants, 21 improved (84%), one showed no change (4%), and three declined (12%) according to cognitive testing. A computerized neurocognitive assessment (CNS Vital Signs) showed an overall 65.7% improvement in cognitive performance.

Is This Evidence That Early Alzheimer’s Can Be Reversed?

According to one of the study's authors, this trial was the first to show improvement (rather than just slowing) in multiple domains of functioning, as well as improvements in MRI brain scans. Another trial author notes with enthusiasm that through the precision medicine approach applied they have now "witnessed person after person regain lost brain function."

This clinical trial is considered a 'proof of concept' to stimulate interest in further, more thorough research that will happen as soon as later this year. That said, compelling studies with this precision method have already been conducted -- in 2018 Dr. Bredesen authored the study, Reversal of Cognitive Decline: 100 Patients, published in the Journal of Alzheimers Disease & Parkinsonism. The impressive results of that study were also based on Bredesen's multi-pronged approach laid out in the ReCODE protocol and outlined in his book, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline.

About Dr. Bredesen's Protocol

The world could use some good news this year, and Dr. Bredesen and team's work is some of the most exciting I've encountered in the world of health and wellness for years.

If you or a loved one is interested in learning how to stave off the progression of cognitive decline, I couldn't recommend Bredesen's books or ReCODE program more highly. Treatment at Apollo Health begins with a "cognosopy" to evaluate significant personal factors at play in one's condition through a series of cognitive assessments, blood testing and an MRI scan with volumetrics.

Dr. Bredesen has defined five sub-types of Alzheimer's disease. The initial assessment of each patient's sub-type is a crucial part of the 'precision medicine' process, taking into account factor such as inflammation, vascular health and and toxic exposure.

After one's sub-types are assessed and identified, seven factors are at the core of the protocol used in Bredesen's published studies. Those factors include custom applications of nutrition, exercise, sleep, stress management, supplementation, brain stimulation and detoxification.

Learn more about Dr. Bredesen's breakthrough research HERE and explore the Cognoscopy and ReCODE offerings through his Apollo Health center HERE.

The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. 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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Miso-Baked Cod: A Life-Changing Recipe That’s Surprisingly Easy

If you've never baked with miso before, prepare to have your life changed. Every self-respecting West Coast foodie is familiar with Nobu Malibu's miso-baked cod and this recipe makes for a delicious dupe.

This recipe comes from Dr. Gary Deng's The Wellness Principles: Cooking for a Healthy Life. The recipe is easy to make, but may require a bit of ingredient shopping so be sure to prepare in advance. Don't worry -- once you have miso and rice vinegar on hand, they won't go to waste. You'll find yourself adding them to dressings and sauces of all kinds. Give this one a try next. 

Miso—fermented soybean paste—is a nutritious vegan seasoning. During fermentation, the enzymes break down the proteins and carbohydrates in soybeans and produce umami-tasting byproducts. Miso can replace sauce or seasoning made of meat stock or dairy products (butter or cheese) without losing the flavor-enhancing effect. Shio koji is a fermented rice paste containing a different set of umami-producing compounds and a little bit of alcohol, which brings out even more flavor from the fish. Any mild-flavored white fish, such as cod, sea bass, haddock, or snapper, would work well for this dish.

Miso-Baked Cod

Preparation time: 5 minutes, plus overnight marinating time
Cooking time: 20 minutes

Serves 4

INGREDIENTS:
For gluten-free, use dashi

+ 2 tablespoons white miso
+ 1 tablespoon shio koji (fermented rice paste) or 1 more tablespoon miso
+ 1 tablespoon mild-flavored vegetable oil
+ 1 tablespoon sugar
+ 3 tablespoons rice wine
+ ½ tablespoon rice vinegar
+ 4 skinless white fish fillets (such as cod, haddock, snapper or sea bass), about 6 oz/175 g each and 1 inch/2.5 cm thick
+ 2 tablespoons finely chopped scallions (spring onions)
+ Mushroom sauce (shop-bought) or dashi (optional)

INSTRUCTIONS:
1. In a glass or ceramic baking dish large enough to hold the fish in one layer, combine the miso, shio koji, oil, sugar, wine, and vinegar. Mix to form a smooth paste.
2. Dry the fish with paper towels. Add the fillets to the marinade in the baking dish and turn to coat them. Cover and refrigerate for at least 8 or up to 16 hours, depending on your schedule.
3. When you’re ready to cook, preheat the oven to 350°F (180°C/Gas Mark 4).
4. Use a spoon to gently scrape off most of the marinade from the fish, leaving just a very thin layer. Discard the marinade and wipe the baking dish clean, then return the fish to the dish.
5. Bake the fish until it starts to flake, about 20 minutes, depending on thickness.
6. Increase the oven temperature to 450°F (230°C/Gas Mark 8) and roast until the fish develops a golden crust, about 5 minutes. (You could also broil/grill the fish at this point.)
7. Sprinkle with the scallions (spring onions) and drizzle with mushroom sauce or dashi, if using.

This dish pairs well with a grain dish and vegetable or salad dishes for a complete meal.

Want more recipes from the cookbook? Try Dr. Gary's Peruvian-Stuffed Peppers next.

The post Miso-Baked Cod: A Life-Changing Recipe That’s Surprisingly Easy appeared first on The Chalkboard.

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This Coffee Alternative Was Born Out Of The Exhaustion Of Early Motherhood

Use TCM15 for 15% off your Rasa order—and because we love the TCM fam, this code also applies to first subscription orders --- save on top of the 20% subscription discount! Learn how to enter to WIN a full month’s worth below… 

Lopa van der Mersch gave birth to her first child during the most stressful year of her life. It was during that difficult season that she found herself drinking multiple cups of coffee each day -- desperate for the energy she needed to make it through the day. All that coffee was also leaving her jittery and fried, a side effect her strained state just couldn't take.

It was out of that place that Lopa created Rasa, a line of brewable coffee alternatives packed with adaptogens and herbs designed to energize while nourishing, instead of depleting.

In the years since, Rasa's Golden Chai with turmeric and shatavari and best-selling Cacao with powerful stress-fighters like reishi and rhodiola have become a way of life for Lopa and her devoted customer base -- so many of them young moms!

How rasa was born:
"necessity is the mother of invention"

Here is Lopa's story and more on the trending coffee alternative for those whose stressed out bods just need more support...

I had my first baby during the most stressful year of my life. (Trust me, it was one for the record books!) In a 6-month period, I had emergency back surgery while pregnant; moved across the country a few days later (we had to buy a van and drive because I couldn’t sit up long enough after the surgery to be on an airplane); had a death in the family; a traumatic emergency Cesarean birth; and then a massive falling out with my family of origin.

I was also in the process of leaving an abusive spiritual community (that legit qualifies as a bonafide cult) and was healing from the complex PTSD from that experience, which included major marital challenges, as well.

It was...a lot.

On top of all these stressors I had this little angel waking me up all hours of the night. Most new moms drink coffee to get through, but my nervous system was so fried that when I tried drinking coffee, it only made things worse.

Learn how to enter to win a full month’s worth of Rasa brewable coffee alt below… 

I got curious about how many other people -- especially new moms -- were using coffee in a way that was not serving their highest good and created the line of drinks that I needed myself to energize and replenish my fried system in a whole other way.

the “bone-deep exhaustion” of early motherhood
+ What to expect from drinking Rasa

Rasa features 15 adaptogens across a line of nine blends, all of which help regulate a healthy stress response—meaning, you feel less stressed.

You cannot go wrong with adding adaptogens to your life on a daily basis when you are in early parenthood. Adaptogens do some of their best work during times of upheaval and change, and what is more 'upheavel-y' than caring for a tiny human?

A cup or two of Rasa leaves me feeling less like a hot mess and more at ease with what life throws my way -- think balanced, steady energy that sustains you over time.

The Bold and Calm blends are the best to address energy and stress since they have a supercharged dose that’s really going to trigger your body’s stress-response system into greater strength and resilience. There are over 7000 mg of adaptogens in each of those cups.

Our Original and Cacao blends are wonderful for the early months postpartum—that’s a good time to go with something a bit more gentle. I have clear memories of lying in bed, covered in all those lovely postpartum bodily fluids, sipping Original Rasa with oat milk and viscerally feeling it plumping up my depleted cells.

When you’re ready to feel love again, our Spicy Rose Cacao blend really helped me get my libido back in the game after having children. Now my husband brews it for me as a come-on.

Our star product is Cacao -- a universal favorite. Our newest blend, Golden Chai has already become a best-seller and I think that’s because of its (#humblebrag coming) supremely bioavailable turmeric extract—7x more available than most of what’s on the market. It also features boswellia, aka frankincense, to support physical recovery after movement and exercise. It tastes incredible thanks to vanilla and chai spices.Learn how to enter to WIN a full week’s worth below… 

Our Super Happy Sunshine 'Joy Tonic' contains an amazing herb that's yet to have its moment in the sun, but our core customers know. Sceletium, also known as kanna or “Nature’s MDMA" impacts both serotonin and dopamine levels, and my experience is that a cup or two (which contains 15 mg sceletium per cup) gives me a “damn, it’s a good day” feeling -- a sunny mood and resilience, no matter how hectic my day.

Sceletium is a succulent that’s sacred to the San tribe of South Africa, used by warriors to shed the weight of battle and open their hearts in connection with each other. Our sceletium is sourced via an ethical partnership with the San tribe, where they get a significant percentage of revenue. This feels especially important in a world where we tend to turn what’s sacred into commodities for others, with little regard for tradition or paying homage to the people that have stewarded its medicine, oftentimes for millennia.

Our sourcing is incredibly sustainable, ethical, and herbalist-formulated so you know you’re getting a truly functional product -- not just some trendy ingredients in minute amounts.

facts on Stress, afternoon jitters + coffee

Many people do not realize that the coffee they drink in the morning is usually responsible for that “wired yet tired” feeling we get in the afternoon.

Coffee messes with your cortisol cycle which naturally peaks in the morning. When you drink coffee every day, your body’s like, “Oh cool, I don’t need to make this in the morning anymore, this dark brown stuff does it for me” and adjusts its production accordingly. But our bodies often adjust by spiking cortisol in the afternoon instead. This is actually when you want melatonin production to start, not cortisol.

When I had my baby, I remember even one of my staunchest wellness friends looking at me slyly and whispering out of the corner of her mouth, “This is the time you just guzzle coffee.”

I did and, though I'd never tolerated coffee well, the result wasn’t just garden variety jitters and low-level anxiety. We’re talking bouts of rage and waking up into panic attacks in the middle of the night. A hard no for me.

Since launching Rasa, I've found that I'm not alone. In Traditional Chinese Medicine, they say that coffee “borrows energy from tomorrow to fuel today.” Coffee is extractive energy, and can leave you with a laundry list of side effects in its wake like jitters, anxiety, restlessness and trouble sleeping.

The regenerative energy provided by Rasa -- thanks to adaptogens and functional mushrooms -- helps refill your energy immediately and over time. These functional herbs have long been used to support our stress levels and having them blended into these delicious brews has absolutely changed my life.

Meet rasa's best-sellers:
Calm + Golden CHai

rasa Calm 7800mg Adaptogens, 0mg Caffeine | With 7800mg of calming adaptogens, a clinically-studied effective dose of ashwagandha and reishi, plus blue lotus and blue vervain, Calm gives you the same level of “ahhhh” as a glass of wine after work, without the, well, wine. I also drink it after getting the kids to bed—it’s a great start to my own wind-down routine with hints of date and vanilla.

rasa Golden Chai 1400mg Adaptogens, 0mg Caffeine | Our Recovery Tonic for post-exercise is as delicious as it is functional, and features the world’s most bioavailable turmeric extract—7x more bioavailable than the standard turmeric you see in many products. Vanilla, frankincense, plus chai spices make for a delicious and effective recovery beverage that’s my go-to after martial arts practice.

How To Brew: Brewing all the Rasa blends is simple. You just need boiling water, time, and a way to strain the herbs. We recommend a french press because it’s such a delightful ritual, but Rasa also brews fabulously in a Moka pot (my go-to for the hottest, fastest Rasa), an espresso machine -- or you can also just use a mason jar with a fine mesh strainer.

Enter to Win Rasa
at home for 1 month:

WHAT YOU'LL WIN:

3 lucky winners will receive Rasa’s Ritual Sample Pack -- including a free french press! -- to try Rasa's adaptogenic coffee alternatives at home for a month. The Pack includes 4 servings each of 8 coffee alternative blends to find the one that best match your energy needs. It also comes with a 4-serving sample of Créme de la Creamer, a beautifying plant-based adaptogenic creamer!

HOW TO ENTER:

Want to win? Head to to the comments section below and tell us why you need Rasa’s stress-busting superfood drinks in your life! We'll select 3 of the best comments to send Rasa’s Ritual Sample Pack and french press with Créme de la Creamer. Note: After two weeks, we will check in with our winners to ask for a genuine review of their experience to share here! 

The post This Coffee Alternative Was Born Out Of The Exhaustion Of Early Motherhood appeared first on The Chalkboard.

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4 L.A. Spa Treatments Worth Your Summer Friday

Over the last year, most of us have gently eased back into some the outings we missed most during the pandemic -- making restaurant reservations, revisiting our beauty appointments, maybe even booking a bit of travel. But when is the last time you scheduled a good spa day?

Spending the day at the spa, whether solo or with friends, can be such a smart way to spend a summer afternoon. Many of LA's best spas are in hotels with great pools to hang at before or after treatments, others have relaxing lounges made for a peaceful catch-up with your bestie and a cup of tea.

Here are four spas we've been loving lately for summer Friday self-care...

Four Seasons Los Angeles at Beverly Hills
The details:  Give yourself a dose of classic Beverly Hills luxury by booking a treatment at the spa inside the Four Seasons. The rooftop pool is just outside the spa doors if you're looking to soak up some rays before or after treatment. Order lunch poolside -- just be sure that any face treatments you book are sun-safe and pack your sunscreen!

Treatment to try: The new Toning and Firming Body Sculpt Body Treatment is a rejuvenating treat head to toe.

A massage specialist utilizes wellness tech in the Hyperice Hypervolt gun to stimulate circulation, provide deep massage and break down fat cells that produce unwanted cellulite. Massage is followed by a full body wrap with anti-inflammatory turmeric clay to release water retention and skin pigmentation. The treatment concludes with a 60-minute lymphatic massage that helps reduce inflammation and lymphatic blockage, as well as improving the immune system.

SkinSpirit Beverly Hills At Lasky
The details: SkinSpirit is a medi-spa that provide the full gamut of face, skin and body treatments. Not everything is clean and natural, of course, but there are a few treatments offered we really love. The Beverly Hills location is located jus across the street from the Peninsula Hotel. Consider hitting the hotels rooftop pool for sun and lunch if you want to make a full day of things.

Treatment to try: The DiamondGlow Facial Using a recessed diamond tip wand, this high-tech facial requires no recovery time while delivering impactful results. A great choice for skin tone and clarity, especially if you commit to treatments every other month.

DiamondGlow helps exfoliate dead cells while pulling impurities out of pores for a deep clean -- most practitioners will show you what they've pulled from your skin after treatment. If you're not squemish, the results are impressive. While exfoliating, the wand also infuses the skin with a SkinMedica corrective serum tailored to your specific needs. There's a clarifying serum for acne-prone skin, as well as a serum for extra hydration or anti-aging. Skin will appear brighter, clearer, and more even in tone.

Milk + Honey Spa (Shown at top) 
The details: With spas in Brentwood and Culver City, this newly arrived spa out of Texas serves up classic spa treatments in a convenient setting you can pop in and out of easily. Their cozy lounge stocked with tea and snacks is also perfect if you're not in a rush and want to take your time relaxing solo or with a friend post-treatment.

Treatment to try: The Signature HydraFacial MD® with the ReGen GF Add-On

The HydraFacial is a great choice for monthly or quarterly facials if you're looking to start a routine. The high-tech facial is totally painless with no downtime, but provides hydra-dermabrasion, extractions and an infusion of powerful, nourishing nutrients deep into the skin.

We love the add-on available with growth factors, ReGen GF. Growth factors help to restore skin health and diminishes the appearance of fine lines like nobody's business. The GF serum is patented with breakthrough technology to enhance absorption -- pair that with the HydraFacial application method and you've got a high-impact facial treatment.

the West Hollywood EDITION Spa 
The details: The EDITION Hotel in West Hollywood is a full-on design experience, including the uber-modern, yet cozy spa. The spa lounge is worth making time to linger in, but again the hotel's rooftop pool is a must-see too. Schedule lunch up top and pop down into a fluffy robe later for a treatment (or two!).

The treatment to try: Choose from classic facials and modern therapies like sound baths and infrared wraps, but we're partial to the new body treatments from Osea. There are 3 body treatments with the Malibu-based skincare, all centered around their marine algae rich Undaria body oil rich in minerals and vitamins. The Renew treatment includes dry brushing and the Detox treatment includes a full body mud mask.

The post 4 L.A. Spa Treatments Worth Your Summer Friday appeared first on The Chalkboard.

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5 Signs Your Body Isn’t Properly Absorbing That Nutrient-Dense Diet

It’s not just how nutrient-dense your food is, it’s how well your digestive system is absorbing those nutrients that count too.

Poor digestion can do more than cause an upset stomach or give you the kind of gas that makes you skip a yoga class. According to holistic nutritionist, Alexandra Catalano, “Poor digestion can actually interfere with your body’s ability to absorb and properly utilize nutrients from the food you are eating.”

Negative effects of poor digestion can also include:

+ fatigue
+ a compromised immune system
+ dry and brittle hair
+ pale, flaky skin
+ unusual spikes and drops in energy levels.

If you’re taking great care to ensure your diet is clean and nutrient dense or if you’re dropping half your paycheck at Erewhon each week on meals that get you glowing, you owe it to yourself to be sure your digestion is in top condition -- and your absorbing everything going on your fork.

One of the keys for strong digestion is healthy fiber intake. A diet of whole foods is essential for that, but getting the daily recommended 30 grams a day can be tough to reach. Whenever we need extra support, the psyllium in Bellway Fruit + Fiber is the perfect way to support top our digestion and make things right again.

Soluble fiber is key for gut health, digestion, vibrant immunity and glowy skin. It also helps to keep blood sugar balanced and keep our gut protected from inflammation.

What Happened When We Added Fiber for 7 Days

Here’s what two of our own team members candidly shared after trying Bellway Super Fiber + Fruit for one week:

“I’ve actually spent thousands on traditional and alternative doctor’s visits for my digestive issues and have tried many probiotics, pre-biotics, digestive supplements and fiber supplements and I can tell you they are not all created equal.

In the month leading up to my Bellway trial I felt bloating after each meal and constant fatigue, plus my skin just wasn’t at its best.

Within a few hours of taking Bellway, I felt movement in my gut. Impressive! I continued taking it every morning for 7 days straight and the results were beyond what I had expected. I felt more energized, less bloated and by day 4, my gut felt like it was back to normal in a way I haven’t felt in months.” -- Cameron

“Honestly, until this week, I thought that fiber powder was for ‘senior’ microbiomes only, but having just recovered from Covid, irregular digestion was on my mind.

Without being too specific, I’ll tell you that my regularity was prompted quickly and easily. Within days, my bloating had basically disappeared, making me feel like I had that “I just woke up” flat tummy all day long.

My naturopath said that fiber can help to rid excess estrogen out of the body, which was HUGE for someone like myself, who has been dealing with PCOS-like symptoms for years.” -- Annie

PSYLLIUM HUSK 101 | Good gut bacteria need fiber to flourish. Fiber is a prebiotic required to digest and breakdown foods. Bellway is made with psyllium, the only pre-biotic that does not ferment, meaning you don’t bloat and have to run to the bathroom immediately. Most other fibers ferment in your gut which is what can causes unpleasant experiences, cramping and pain.

You can explore everything you ever wanted to know about psyllium in our piece with nutritionist Brigid Titgemeier MS RDN.

FIBER + WEIGHT LOSS REGULATION | A 2015 study by Yunsheng Ma et al. in the Annals of Internal Medicine consisted of 240 overweight people in two groups over the course of 6 months. One group followed the American Heart Association’s diet for preventing heart disease with specifics that included eating more high-fiber foods and reducing salt, sugar, alcohol and fat. The other group was not given any specifics to diet other than to increase their fiber intake.

Both groups averaged an intake of 19 grams of fiber per day. And both groups lost weight at an average of 5 pounds and maintained this weight loss for at least a year.

Supplementing our diets with fiber may helps us feel fuller for longer. And focusing on fiber-rich foods is a great way to crowd less nutritious foods off your plate. Fiber also feeds and balances the gut’s microbiome allowing for good bacteria to thrive which can improve digestion and reduce bloating.

Up Your Fiber Intake for 7 Days with Bellway

The simplest way to add more soluble fiber to your morning routine is with a stick of Bellway Super Fiber + Fruit.

Overall, we’ve noticed…

+ Increased energy
+ Major de-bloat
+ Brighter, clearer skin
+ Daily, regular movements
+ Easier digestion

Made with only psyllium and real fruit, one scoop or stick pack every morning is the most delicious way to serve up the superfood of the summer. This story is brought to you in partnership with Bellway. From time to time, TCM editors choose to partner with brands we believe in to bring our readers special offers.  The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. 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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The 6 Best Wellness Retreats To Indulge In This Summer + Fall

Ready to get away, but need it to be meaningful? In our minds, that's what retreats are for. Not all travel needs to involve endless margaritas by the pool. If you're looking for an experience you can sink your teeth into while still getting away from it all, these six upcoming retreats are just what you're looking for...

The 6 Best Wellness Retreats To Indulge In
This Summer + Fall

Retreat name: Ricari Wellbeing Retreat at Forte San Giorgio (shown above) | September 18–24 and September 15–October 1, 2022
Hosted by: Ricari Studios
who it's for: Serious wellness lovers with a low-key vibe and a good aesthetic.
Description: The well-renowned wellness studio, Ricari Studios is combining forces with Forte San Giorgio to offer an exclusive weeklong wellness retreat on the Tuscan island of Capraia. This thoughtfully designed experience includes three signature lymphatic drainage treatments from Ricari, private and group fitness with trainers, hikes throughout the immaculate landscape, sea swimming, boat trips, sunrise meditations, massages, handmade Italian cuisine, and wine tasting. The programming is relaxed—everything is optional!—encouraging guests to follow their own personal rhythms.

Retreat name: Españolita's Fall Retreat in Mallorca | October 22–27, 2022
Hosted by: Españolita
who it's for: Foodies ready for immersive travel and total decompression.
Description: This intimate, five night, fall retreat is completely devoted to Mallorca’s culinary culture—especially its olive oil. Find inspiration through gentle walks through the countryside around this private, stone-walled estate, built over olive tree groves and nestled in the mountains. Celebratory meals shared outdoors, where guests can take in the Mediterranean sea view or swim in a pristine pool. Structured-yet-chill activities are planned—from wine tastings over an open fire to sunset from a highpoint on the island, and more. Local artisans will teach participants how to cook local cuisine, while educating about the processes of their ancient olive mills.

Retreat name: The Uplevel Your Life Yoga & Transformation Retreat in Tulum, Mexico | September 21–25, 2022
Hosted by: Adi and Sophie Jaffe
Who it's for: Open-minded individuals and couples who are ready to get deeply transparent with an intentional group.
Description: Hosted by husband and wife wellness and mental health experts, Adi and Sophia Jaffe, this four-night escape to Tulum, Mexico offers participants access to a 900-yard isolated beach resort. Honoring creativity, wild beauty, and freedom through unique and inspiring experiences designed to ease tension and connect you to your true essence. Raw vegan and fresh seafood menus, a 24-hour coffee shop, daily workshops, Temazcal ceremonies, and yoga help bring together this retreat's intentionally designed program of soul exploration, healing, and transformation.

Retreat name: Kamalaya Wellness Retreats in Thailand
Dates: Book at your leisure!
Hosted by: Kamalaya Wellness Sanctuary and Holistic Spa
Who it's for: Wellness devotees with specific goals who want to heal in a beautiful environment.
Description: Explore new levels of vitality and health at Kamalaya Koh Samui, Thailand’s Wellness Sanctuary and Holistic Spa. Kamalaya actually offers a range of wellness programs, retreats, and experiences that cater to your individual needs—from group size to particular focus areas, including: stress management, sleep, fitness, detox, gut health and more.

Under the guidance of experienced Naturopaths practicing modalities like Ayurveda and Traditional Chinese Medicine, Kamalaya helps to guide you toward a wellness program that's best for your needs. Retreat duration can range from 3 to 15 nights, offering you complete flexibility to plan your sublime escape.

Retreat name: The Retreatment by The Class in Maui, Hawaii | SOLD OUT! August 16–21, 2022
Hosted by: The Class
who it's for: Devotees of The Class who want to connect with teachers and the community - or those who've been meaning to!
Description: This 5-night, Taryn Toomey and Erin Ward-led retreat just sold out, but with an open waitlist! Participants will experience adventure and immersion in the luscious, mountainous landscape of Hawaii's North Shore. Restorative yoga and The Class by Taryn help provide adequate movement throughout, balanced with heaps of downtime to recover from the fray and frenzy of modern life. Take in picturesque waterfalls and reconnect to the aliveness and presence of Mother Nature. All meals during The Retreatment are gluten-free, dairy-free, refined-sugar free and farm to table from The Wooden Crate, Lumeria’s on site restaurant.

Retreat name: Course Common High Desert Creatives' Retreat | October 7–10, 2022
Hosted by: Course Common
Who it's for: Creative business folks looking for retreat, community and a bit of skill-building.
Description: While not aimed at wellness per se, we know our community is filled with working creatives. If you're a creative entrepreneur looking to rediscover your sense of play and innovation, Course Common is offering their first-ever, structured-yet-chill retreat in the high desert of California. Indulge in the Madre Mezcal- and Ghia-sponsored beverage program, with 8 luxe (dietary restriction-conscious) meals curated and prepared by some of LA's most innovative food designers. Crowdsourced skill-building workshops, fireside nighttime chats with vegan s'mores, restorative yoga, and focused breakouts offer participants a balance of personal development, rest, and new connections to peers.

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Journaling Prompts For The Full Moon In Capricorn July 2022

Mariah K. Lyons is an author, designer, crystal healer, intuitive and herbalist based in Los Angeles, CA. She is the founder of the luxury grounding footwear company ASTARA and best-selling author of Crystal Healing for Women.

SPIRITUAL SIGNIFICANCE… The current planetary alignments are in perfect placements to support massive change, if you let it...

We have a Super Full Moon, Wednesday, July 13th at 11:37AM PST/2:37PM EST in the cardinal earth sign of Capricorn.

Capricorn can be the task master, and as the moon is conjunct Pluto, the planet of transformation and the unseen, and trining Uranus, we have a powerful opportunity to look at aspects of the psyche that are difficult to look at, alongside things we may have been putting off, to truly integrate, heal, complete and move forward.

Uranus helps us to see through a new lens, so while the deep unconscious shadows may be surfacing, we have the opportunity to shift perspective, innovate and transform into the new. As a cardinal sign, Capricorn is an instigator, moving things along, and this celestial alignment has the capacity to greatly move things along! So use this as a catalyst to jumpstart and shift!

OVERALL THEMES TO EXPLORE… Freedom, Structure, Innovation

What does freedom mean to you? Explore the subjects of freedom and structure over this Capricorn Full Moon. How are your current structures (or lack thereof) helping to expand your sense of freedom within, or create a perceived prison of your own doing?

One way to explore “structure” in your life might be how you plan/schedule your days, your current wellness routine, or how you manage your finances etc. Capricorn helps to bring grounded order. Sometimes we can find more freedom to expand when we have a solid foundation.

Where might your current structure need a redesign to more fully support your highest goals and dreams? Be practical, truthful and honest with yourself, but don’t forget to stay lighthearted in the process!

HOW YOU MAY FEEL… Reclusive, Transformed, Dreamy

Things are changing in a big way. You might even feel like a completely different version of yourself than you were last month, or even a few days ago! Let yourself integrate all that is coming up for you and all you are transforming into. It’s okay if you don’t feel as social or communicative as you normally do.

This is a time of great change and we can’t rush the process. Allow for the rest period as the old versions are releasing to make way for the new.

it is an EXCELLENT TIME TO… Rest, write, spend some solo time outdoors or cozy in bed.

Allow the changes and shifts to take place and use the energy of this lunation to propel you into the new. It’s okay if you don’t quite know what the “new” looks like just yet. Use the journaling prompts below to explore a supportive restructure to help build a strong and healthy foundation for all you are expanding into. Trust, trust, trust.

JOURNALING PROMPts:

How do I define freedom? In what area of my life am I desiring more freedom now?

Could this area of my life actually benefit from more structure? How am I resisting structure there?

What is my current relationship with structure overall? Am I resisting structure in any way? If not, am I too rigid or controlling with structure in any way?

What are 3 easy ways I could implement more structure in my life that would actually bring more freedom?

What aspect of me is ready to birth forth? How might new structure support my vision and expansion?

After answering these questions, let yourself dream up a few new “potentials” for your life. Have fun with it. Perhaps get out some good old magazines and vision board, or pin a few favorite images as you begin to anchor in this new expanded you. Remember, that even intense transformation doesn’t have to be serious all of the time, in fact, playfulness is a necessary part of innovation! Enjoy each step of the journey. It is all unfolding.

My book, Crystal Healing for Women, has a “Connecting To Your Creative Potential” ritual that is supportive in times of reinvention and creative expansion.

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