Written by: Lauren Hirsch Williams, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. The word 'procrastination' is always surrounded by negative connotations. If someone procrastinates, it means they delayed doing something 'they were supposed to have done earlier'… something 'that was put off in exchange for something more desirable,' or "laziness" (you said that, not me). Whenever the word is said out loud, it's with disdain or is whispered as a taboo concept or thought. No one wants to be associated with that word. Procrastination is attached to failure or lack of discipline. It's such a modern put-down, especially when so many business and efficiency experts condemn the concept and write books on how to avoid it. I am here to tell you about a wonderful new definition of procrastination. (Lazy? HAH! Phooey!) Is procrastination a terrible thing? Should it be thrown into a bin with words like 'failed,' or 'overdue,' or 'pathetic'? Is the negativity attributed to this concept all it's cracked up to be? Let’s look at the "P" word with a new lens because I, personally, am one to procrastinate. Often, I feel embarrassment or guilt when I don't get a task or project done in the timeframe I originally wanted – or was required of me. If I don't adhere to a deadline ‒ whether set by someone else or myself ‒ I can hear the wheels of negative internal chatter fill every crevice of my mind. I chastise myself… yet again… for having delayed the inevitable. Getting done of something on my never-ending list of things to do. Oh, why do I keep procrastinating, I lament. Is it a psychological failing, a personality defect, too much TV, or too much social media? Instead of assigning anything as the root cause, I have a new approach in mind. Let's now call it 'marinating.' Here's how that keen perspective works: I have a project or task that needs to be completed. I'm not talking about brushing my teeth. That's a lifelong daily habit that requires no thought. It’s not a task on a to-do list. I have a deadline for something – let's say it's next Tuesday and today is Thursday. My logical, previously trained mind will tell me to get on top of it today. As in RIGHT NOW! Get going… take the first steps. Maybe it's writing this article. I want (or need) it done by Tuesday. So, if I start today, on Thursday, I'll write up some notes or an outline. Then, tomorrow I can write the first full draft. By Monday, I'll have edited it a few times to clean it up. With that thinking, my brain is in the traditional mode of thinking. Don't put off today what needs to be done by tomorrow, right? And yet things get in the way – everything seems to get in my way. It's now Friday, and I didn't bother thinking about the article's contents yesterday. That's one day of delay, right? Or maybe that's not? All I did yesterday was stir up the negativity in my mind and berate myself for being lazy. And then… Ooh, it's Saturday. I have some thoughts on the article’s topic that are triggered by a phone call, but I still haven't drafted an outline or taken any notes. And it's such a beautiful day outside. I'm beckoned to leave my house for fresh air. Out the door, I prance without a care in the world. So much for writing an article or editing one that 'should' already be in place. In the blink of an eye, it is now Monday (where did Sunday go?). I have back-to-back meetings all day—no time for an outline or writing. And yet… somehow the concept of the article is buzzing around just below the surface of my mind. Maybe not ‘top’ of mind but I can feel it’s floating around in there, nonetheless. Stomachache – it's Tuesday! My eyes pop open at 7 am, and I realize that five days have gone by since today’s deadline was set, and not a single word has been put on paper or screen. I jump on the computer and start tapping away on the keys at top speed. Done! Phew, I finished in the nick of time. So, am I a hopeless procrastinator? On the surface, it would seem so. But let's go deeper than the surface. That's what should be done when discussing this topic. The surface never tells us much other than what was purposely put out to represent that surface. Huh? Stick with me… (or learn more about 'surfaces' on people in my bestselling book ONE SENSE AHEAD) Underneath the surface of my procrastination has been a marinating of thoughts, concepts, and words. These are specific to the article I was planning to write in the first place. My mind was focused on the idea of procrastination so much during those five days that I realized I NEEDED to have that time. Organic thinking if you will. To think. To formulate. To try a new approach. To discard wasted ideas. To understand that the negativity around my 'procrastination' was just a product of the opinions and mores of society. That the so-called 'bad' part of delaying my work on this project, this article, was coming from the outside. From what other people think. My mind likes to percolate with an idea. The tiny seed sits inside my brain and needs the time to be nurtured and caressed until it starts to take root. This article might have had a different outcome had I started writing it the minute it was on my list. (You may wonder how that article would have turned out, but I don't because I know it would have been half-baked). Ultimately, it took me about 30 minutes to write the entire article. A couple of edits, and it was complete. If I had started on Thursday, I probably would have spent at least 6 or 7 hours more getting it ready to send out (and that includes all my subconscious ‘marinating’ time). The writing of this article is no different from any other task you have in your business. I'm an Aries and a Type-A personality. I was born to have knee-jerk reactions and immediately jump onto something and plow through the obstacle course of completion as quickly as possible. And yet… When I don't, I realize that my brain needed time to pause. To think. To marinate. In other words, to procrastinate. But isn't that a wonderful thing after all? I hope you agree that this article was worth your reading. To be worth helping you to change your perspective on one of the awful, tormenting thoughts we shower upon ourselves simply because the term procrastination is on the list of negative psychobabble. Think about how the fabulous process of procrastination can help build your business and grow your bottom line. If you have a lot riding on a decision, proposal, or task, isn't it better to sometimes force yourself to procrastinate and thereby marinate? Allow yourself and your brain the time to properly let intelligence and common-sense blend until the most effective and valuable outcome is created? YES, I say! My new motto will be "I LOVE TO PROCRASTINATE." What a great concept it is, after all. One that can produce far more excellent results than might have come about had we pushed and locked ourselves into a flawed process. Once an action is taken, it can steamroll and pick up speed and finality. Sometimes it can't be stopped, and we're stuck with the wrong solution. I challenge every one of you reading this article to make sure you procrastinate on something important each week. And connect with me to let me know how much more powerful your results were. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Lauren! Lauren Hirsch Williams, Executive Contributor Brainz Magazine Lauren Hirsch Williams is a Business Relevance Strategist, Pitch Stylist, International Bestselling Author, and Award-Winning Screenwriter. With decades of experience, which includes Worldwide Director of Advertising at PepsiCo, Founder of MovieHatch, and Creator of the new MyTurn TV Network for empowering women, she’s been on all sides of the “table”. She teaches others to find their inner strength by using their senses in an uncommon way. Her recent bestseller, ONE SENSE AHEAD, explains the protocol to start that process.

Written by: Emanuela Visone, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. There are many women who are suffering with fibroids. One happened to be a dear friend of mine. If you do suffer with them, ask yourself this question “What are my options?” You have options and surgery is not something I would ever recommend. I shared with her that for the body to heal itself, you need to assist it by consuming the best quality foods available. Keep in mind that it is the body that orchestrates healing as it obtains energy from nutritional components. As well as with her starting enzyme therapy, she would be able to shrink them not fully but enough to make them manageable. I used enzyme therapy to completely shrink a mass and nodules on my thyroid. Happiness comes with perseverance, patience, and trust! We started first with focusing on restoring your gut health, cleaning up the muddy waters with regards to lifestyle and nutrition then after a few weeks we began enzyme therapy. Four months after starting this was her text to me “Hey girl!!! Celebration time!!! U would be happy to know, as I am that all my fibroids shrunk!! One went from 4.8 x 3.9 to 3.23 x 3.5 and the second one went from 3 x 2.5 to 2.09 x 2.19 and the third one from 5.8 x 5.2 is now 5.05 x 5.13”. Every molecule, in every cell in your body, originates from the food you eat, the water you drink and the air you breathe. There can be no doubt that the absence of certain essential nutrients can lead to a predisposition to illness. Degeneration takes place gradually, often over a period of years because of nutritional deficiencies. However, by eating quality foods, you may assure your body’s ability to prevent, arrest, and often reverse most degenerative conditions. Specifically, with fibroids, there are several key nutritional deficiencies: Vitamins C, an antioxidant that can stabilize capillaries and lessen bleeding, Vitamin B complex and the amino acid L-arginine to enhance immunity and retard tumor growth, calcium, and potassium to help with regulating menstruation. Omega-3 fatty acids can also be helpful in the treatment of painful menstruation which is a side effect of fibroids. During a four-month study, 42 adolescents received Omega-3 fatty acids supplementation and reported a reduction in pain (Am J Obstet Gynecol 174(4): 1335-1338, 1996)). Researchers believe that the omega-3 fatty acids in the supplements helped relieve painful menstruation by affecting the metabolism of prostaglandins, in addition to other factors involved in pain and inflammation. As I mentioned before, nutrients are best utilized by the body if they are in their whole food and enzymatically active state. Therefore, whole food concentrates are the best solution to address nutrient deficiencies. The nutritional supplements I recommend are made from natural, organic, and wild-crafted whole foods. They include some of the most nutrient-rich and extremely health-supportive groups of foods available: Oat sprouts, wheat grass, sprouted spelt, quinoa sprouts, green oat grass, flax seeds, wild-crafted micro algae, red algae, kelp, dulse, barley grass, bee pollen, gingko, etc. High-quality, nutrient-rich super-foods such as wild-crafted micro algae and a sprouted grains and grasses green drink mix are an economical and convenient way to ensure that every day you are consuming an entire range of unique super food nutrients not available from your organic farmers market, grocery store produce section, or bins of whole grains. These super food supplements do not replace regular fruits and vegetables. They simply allow you access to fascinating, extremely health-supportive groups of foods. Mix these whole food supplements daily into your morning smoothie or your vegetable juice. Think of the wild-crafted micro algae and the sprouted grains and grasses green drink mix as nutritional health insurance. They are fantastic sources of vitamins, digestive enzymes, minerals, amino and fatty acids and trace minerals. They are rich in fiber, vitamins, including A,B,C, E and the entire B-complex, especially B12, minerals including calcium, potassium, sodium, zinc, magnesium, selenium, absorbable organic iron, and trace minerals. What is one of the richest superfoods on Planet Earth to help heal fibroids? It’s Wild-crafted micro algae from Upper Klamath Lake: Not all algae supplements are processed the same. The brand of organic micro algae that I recommend is dried at low temperature not to exceed 105 degrees, so the enzymes and the nutrients of this food are not inactivated or destroyed. Several companies who harvest these algae from Upper Klamath Lake spray-dry or flash-dry the algae. This kind of food processing involves heat. High pressures, at specific points in the drying process, typically heat algae up to 500 degrees F. and even as high as 600 degrees F. for short periods of time. At other parts of the spray-drying process, temperatures can remain at or below physiological norms. However, damage to the enzymes and nutrients only takes one brief moment. Recent studies conducted by different universities proved the incredible benefits of wild-crafted micro algae for your health. The following are a summary of a few of these studies: In a study performed at the Royal Victoria Hospital in Montreal (Manoukian et al., 1998), it was discovered that eating wild-crafted micro algae triggered the migration of 40% of the circulating natural killer cells from blood to tissue within 2 hours of consumption. Tissue is where natural killer cells do their work! Many substances such as green tea and ginkgo are known to improve the activity of NK cells. But until this recent finding on wild-crafted micro algae, no dietary substance was known to stimulate NK cells to migrate into the tissues to search out and destroy sick/diseased cells A double-blind placebo-controlled study conducted at the Royal Victoria Hospital, affiliated with McGill University in Montreal, included 50 healthy participants. Results suggested that wild-crafted micro algae may help stimulate the increased production of red blood cells, an effect that may be due to its high content of vitamin B12. A recent study performed at the Massachusetts General Hospital, affiliated with Harvard University revealed that feeding wild-crafted micro algae to rodents significantly decreased blood cholesterol levels (Kushak et al., 1999). Another placebo-controlled study performed in collaboration with the University of New Mexico suggests that eating wild-crafted micro algae stimulates specific areas of the brain leading to increased cognitive function. A recent preliminary study from Boston University suggests that eating wild-crafted micro algae may reverse symptoms of essential fatty acid deficiency, specifically omega-3 (Kuskak et al., 1999). Deficiency in essential fatty acids has been associated with major contributors to allergic responses, inflammatory reactions, and intestinal integrity problems. Clearly, wild-crafted micro algae, the sprouted grains and grasses green drink mix offer some of the most beneficial nutritional components you can use for supplementation. They replenish you with their vast reservoir of essential/non-essential and many times hard-to-find nutrients. Hemp Oil ‒ good source of essential fatty acids: Since individuals with fibroids appear not to get enough essential fatty acids (EFAs) or have an imbalance of EFAs in their diet, one of the best food sources for regaining EFA balance is hemp oil. Udo Erasmus, a recognized authority about oils, recommends hemp seed oil because it contains omega-6 and omega-3 EFAs in a good balance: 3 to 1. Hemp seeds and hemp oil produce no drug induced “high” in humans or animals. They do not contain the drug tetrahydrocannabinol (THC) (Erasmus, p.289). Here’s what Erasmus says about hemp oil: “...hemp oil appears to be one of nature’s most perfectly balanced EFA oils. It contains both EFAs in the right proportions for long-term use, and also contains gamma linolenic acid (GLA). It is the only vegetable oil with this combination” (p.289). When you purchase hemp oil, make certain you choose a product that is organically grown and cold pressed (not heated). I hope this article has given you hope and helped you get a better perspective that natural healing is possible. If you or someone you know has been suffering needlessly from fibroids, I am here to be of service and to help guide you a naturally alternative to achieving victory. You can reach me via my website or email me here. Follow Emanuela on her Facebook, Instagram, Linkedin and visit her website for more info. Read more from Emanuela! Emanuela Visone, Executive Contributor Brainz Magazine Emanuela is a leading expert in restoring health and a Master Transformational, Health, and life coach. After 20yrs recruiting in the finance industry, she discovered her true calling for naturopathy and helping people and their pets throughout the US. The value she provides her clients has put them in a position to gain better health and live a more fulfilling life. Having restored her own health, Emanuela is excited to share her victory and help others do the same, from thyroid conditions, shrinking nodules, blood pressure, hormones, and much more. This inspired her to write her first book, “Healing Through Nature’s Medicine,” A Story of Hope. Having restored her St. Barnard’s health as well, Emanuela coaches many pet owners on how to become their own best healer. She loves spending time with her family and friends, the outdoors, and her deepest passion is helping others transform their health. References: Bruno, Jeffrey J. (2001). Edible Microalgae: A Review of the Health Research. Pacifica, CA: Center for Nutritional Psychology Press. Erasmus, Udo. (1993). Fats that Heal, Fats that Kill. Burnaby, BC: Alive Books. Hudson, Tori, N.D. (May 2003). “Women and Skin Conditions.” Townsend Letter for Doctors and Patients. pp.146-148. Perlmutter, David. (Nov. 2003). “Multiple sclerosis - Functional Approaches”. Townsend Letter for Doctors and patients. pp. 66-74.

Written by: Jenn Trepeck, Guest Writer There are a million approaches to exercise. We all have yoga and pilates friends and bootcamp friends. When it comes to deciding what’s right for you, it can feel intimidating to try something new and yet that’s what’s required (a bunch of times) to experiment and find the thing you’ll actually enjoy doing. What’s more, following what you like may require a bit of defensive work to block out all the thoughts and influences of what workout is “best.” As a health coach I have some insights here and to answer further clients' and podcast listeners’ burning fitness questions, I turned to some of the industry’s leading experts. Here’s what we said: Between all the workouts out there , how do we know what to do? First, do whatever kind of movement you’ll actually do consistently. In thinking about the movements, functional training is highly recommended. Functional fitness is doing exercises look like movements you make in your daily life. This allows the muscle we build to help us live our lives and not hurt ourselves when we have to pick up a child or put a heavy jug of laundry detergent on a top shelf. The goal with activity is longevity and consistency, think about what you’re able to do regularly and build muscle (muscle dictates metabolism). How does our mindset affect our fitness? Mindset tremendously impacts workouts. First, during the workout itself, awareness and knowing what you’re feeling in your body goes a long way toward effective exercise, preventing injury and even getting the most impact with each movement. Mind to muscle, as they say. Being more mentally aware of what muscles you’re using, how you’re contracting your muscles, and how your body is moving to create that workout, can make everything so much more effective! More likely though, this question stems from motivation. You don’t need to push yourself to do something you hate with every fiber of your being. Find the songs or the approach to movement that jives with you. The most important thing is that you’re moving, moving daily and building muscle. Most often it’s not motivation that gets us off the couch to stop waiting for lightning to strike. What’s more effective is to schedule it daily, know what you’re going to do at that time and then just do it. Momentum is actually what creates the motivation to do it. Move every day until you want to move every day, then keep going. How much should I do and what should I do? It’s a HUGE misconception that it has to be “long enough” or “tough enough” to count. A few minutes here and there adds up! A 10-minute walk after each meal will work wonders for your blood sugar (and therefore your metabolic health). I also give my clients a 2-min workout called “30-30-30” which is 30 squats, 30 crunches, and 30 pushups. You can do any combination of three exercises and adjust it to a level that meets your strength. This is a great option for when you have two minutes before your next zoom. Having said this, do enough to fatigue the muscle and use your heart as a muscle (get it pumping…it’s our most important muscle). You can do this faster with greater resistance or gentler with less resistance and more time. Finally, do what you enjoy, whether that’s group fitness or alone, at home or at a gym/studio or even just dancing to your favorite song in your living room. How important is stretching before your workout? Is this how you increase flexibility? The “old school” thought behind stretching is that you have to stretch before doing anything. However, stretching cold muscles can cause strain or injury. Pre-workout, rather than a stretch, think about warming up with dynamic movement. Ease into your activity, get the blood flowing. Swinging your arms and lifting your knees, or bending the knee bringing your heel to your glutes or even walking is a great warm up. After your workout, is your better time to stretch. This is your cool down. It slowly brings your heart rate back to its resting pace and now that your muscles are warm, you can gently stretch them. Be careful not to push too hard and you can use stretching guides from a trainer, a stretching studio or even a YouTube video to give you ideas. Flexibility can be improved, over time, with regular stretching. Remember though, much of flexibility is also about skeletal, structural differences between people and this, we can’t change. Is walking enough? What’s the magic of 10k steps? Never underestimate the tremendous impact of a simple walk! No need for the ankle or wrist weights, you’re likely just adding undue stress to your joints. Walking can operate as a moderate exercise that helps you get closer to your target movement amount and heart rate. To build it into your day, find a couple of 10-minute blocks (we recommend right after eating to support postprandial glucose). Walking impacts the body from a cellular level. We’ve heard sitting is the new smoking. I often say it’s not human to sit as many hours as we do each day. It’s also not human to sit all day and go berserk for one hour. The human body was designed to move and that movement is walking! There is some evidence that 10k steps is a threshold to see health benefits but that doesn’t mean that less than 10k steps is bad or not work it and it doesn’t mean that more isn’t helpful. You can use it as a benchmark for yourself, day-to-day, but don’t get stuck on it. Will I get bulky lifting heavy weights? A lot of women are nervous using heavy weights for fear of looking “bulky.” This is simply not the case; women don’t have enough testosterone to create the body-builder look. Heavy weights allow us to build muscle faster as it’s greater resistance. You can certainly use your own body as resistance too. If I’m ready to level up, how do I do it? You can level up in a variety of ways: increase resistance, increase speed, increase time under tension. The caveat to all of this is form before power. Having proper form promotes an awareness of our muscles while we exercise. This is essential to learn before going into power training because an injury is bound to happen if you don’t have the proper form when you go to increase intensity. I hope these tips and insights offer you the guidance to confidently focus on your physical fitness. This is certainly not an exhaustive list of every topic or every consideration yet it’s absolutely plenty to put in your back pocket and get moving or level up. So, I have to ask, what will you do to “move your mass” today? For more info follow me on Facebook. Instagram, YouTube, Tiktok, Twitter LinkedIn and visit my website! Jenn Trepeck, Brainz Magazine Guest Writer Jenn Trepeck is described as a “force of nature" in the wellness space, has been recognized as one of Podcast Magazine’s 40 under 40, and was nominated for the 2022 International Women’s Podcast Award for Visionary Leadership. She is an Optimal Health Coach, Podcaster and Business Consultant. After graduating from the University of Michigan Ross School of Business, Jenn launched her health coaching practice on the side, while working full time in hedge funds. After over a decade of coaching clients, Jenn started Salad with a Side of Fries Podcast to help pay it forward and reach a larger audience to teach the nutrition education we are all supposed to know but no one ever taught us. Jenn implements revenue-generating wellness programs in doctors' offices, salons and spas to further expand the impact and help change the state of healthcare as a Certified Transitions Lifestyle Coach and Consultant with nutraMetrix Custom Health Solutions. Jenn is typically working out at Physique57, discovering hidden gem restaurants in NYC or traveling to spend time with friends and family.

Written by: Christina Marlett , Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. A number of years ago, I saw a book called Breathelying on our bed. “What is that?”I asked my husband. “A book about breathing,” he replied, stating the obvious (but Captain Obvious wasn’t a thing yet, so I didn’t have a witty come-back.) I thought to myself: That is the dumbest thing I’ve ever heard. How could there be a whole book about breathing? I mean: inhale, exhale, repeat. It seems pretty straightforward. I didn’t realize how oh-so-naive I was about the big wide world of breathing. Since then, I got a little less know-it-all and a lot more curious about breathwork, and – wow – am I ever glad I did. It has literally changed every part of my life for the better. I would never go a day without doing my conscious breathwork rituals and practices. The etymological roots of the word inspire demonstrate its importance. Etymoline states the following about inspiration: c. 1300, "immediate influence of God or a god," from Old French inspiracion " inhaling, breathing in; inspiration" (13c.) It goes on to say: The sense evolution seems to be from "breathe into" to "infuse animation or influence," thus "affect, rouse, guide or control", especially by divine influence. Inspire (v.) in Middle English also was used to mean "breath or put life or spirit into the human body; impart reason to a human soul." To me, that information conveys what I didn’t use to understand. Breathing is literally our connection to the divine. It reveals our purpose, it infuses us with life force and gives us energy. 7 things I’ve noticed since I started incorporating conscious breathwork into my everyday ritual: I have overflowing energy (and if I feel a little tired, there’s a specific breath for that; it’s better than coffee – although I’ve never had coffee ‒ because I don’t need it; I just breathe and voila!). I used to do a multitude of practices every day and although I saw gradual improvements, they were painstakingly slow and annoyingly minute. Now that I do breathwork, the reverse happens. I do only a handful of potent practices and the results in the rest of my life are far better than I’ve ever experienced. In fact, I have to keep up levelling my dreams and intentions because they keep falling into my lap with way less effort. I speak my truth more easily. It used to take me approximately 3 days to speak my truth. I spend a heck ton of time ruminating on how to make what I wanted to say come across in the least assertive way possible. Now it flows out of me at the right time and I don’t have to plan my thoughts by writing essays in my head. I have surrendered control. I don’t need to be right, I spend far less time defending myself (especially to myself) and I don’t feel the need to convince people that my way is the right way or the best way. As a result, I have far more unconditional love for myself and others which opens the door to miracles; Miracles I tell you! I’m way less reactive. Things that used to trigger me are now more like water rolling off a duck’s back. That’s probably one of the reasons I have way more energy. Plus, I’ve become more adept at staying in my own energy and not letting other people’s ups and downs dictate how I feel. (That comes in very handy with two teenagers in the house.) I don’t take things so personally. My feelings used to get hurt a lot. Like daggers to the heart. Now, the exact same or similar things happen and I find that I can consciously choose how to proceed rather than it being a subconscious and immediate reaction. I think way less, which means I overthink things way less too. Thanks to the less thinking, my intuition has gotten so much stronger and I’ve become more adept at following it, even when it makes no rational sense. So what do you think? Are you interested in any of those 7 things? If yes, I highly recommend learning some breathwork. Need an easy place to start? I have a recommendation for you. Recommended Practice Over the last 15 years, I’ve become a connoisseur of the daily practices and rituals that make the most impact for the least amount of time invested. To make it easy for clients to know what to do and when, I created the Courageous Self-Care Resource Centre. It’s a series of instructional done-with-you videos and audios that takes all the guesswork out of self-care. All you have to do is press play and follow along. I would love to give you the gift of a practice called Affirmative Stretching. The 5-minute practice involves combining powerful intentions with breath and mindful (simple)movement to really amp up your energy. The affirmations help you make great choices and really connect with the bird’s eye view of life. The Affirmative Stretching practice gets your life force flowing and magnetizes you to more of what you really want. I recommend that you do it every day, ideally in the morning. Then, be on the lookout for subtle (or significant) shifts that happen as a result of taking time to cultivate your energy. Use this link to get access to the Affirmative Stretching Practice It’s one of my favourite things I do every day because it just feels so good. Enjoy! May your next week be filled with many deep, conscious, life-affirming breaths. With inspirational love and exhilarating courage, If you have any questions or want to share your Affirmative Stretching results with me, please use the contact form here. Visit my website for more info! Read more from Christina! Christina Marlett, Executive Contributor Brainz Magazine As the creator of Courageous Self-Care, Christina is passionate about helping stressed out high achievers learn to lead their communities, families and themselves from a place of wholeness, overflowing energy and deep self-respect. She excels at helping overwhelmed leaders revitalize their energy from the inside out so that they can be productive and peaceful at the same time. Christina is a certified Embodiment Coach, Body Awake Yoga teacher, Happy for No Reason Trainer, Energy Codes Facilitator and BEST Practitioner who helps you take inspired action so that you have epic relationships, vibrant health and so much energy that people will ask you what you’ve been doing differently.

Written by: Katie Scott, business reporter Samsung and clothing brand Patagonia have released details of two products created to help reduce the levels of microplastics being released into water systems. The software update for Samsung’s washing machines and the Less Microfibre Filter work together to reduce the release of microplastics by 54 percent as well as blocking them from escaping into the water outlet. The two products are as a result of a collaboration between the two companies announced in January 2022. In an interview, Inhee Chung, Vice President of the Corporate Sustainability Center at Samsung said that the partnership has been key in driving innovation: “Sustainability-related issues are complex and have nuances that often require creative, cross-industry partnerships and solutions to address them…Working with an eco-conscious clothing company like Patagonia helped us to identify a more impactful solution based on both parties’ particular expertise.” From later this year, some Samsung customers will be able to install an update to their washing machine to help lower the release of microplastics. The update will be available to customers in the US and Korea with compatible machines. The filter will start appearing in some Samsung machines later this year and will also be available to buy separately for installation in other brands’ machines. Techcrunch was at the unveiling of the new launches. It reported: “Unless you live in a natural fibres–only household, your laundry is likely exacerbating an environmental crisis with each wash.” It added though: “One company certainly won’t solve plastic pollution, but luckily other folks are working on this problem, too. Third-party filters and washing bags are two ways to reduce the environmental cost of washing synthetic materials, yet they’re no substitute for buying less or even ditching plastic clothes altogether.”

Written by: Katie Scott, business reporter The furniture giant, Ikea, has shared details of exactly where all of the wood harvested for its products comes from and what species it uses. In what it claims is an industry-first, the company has created a global supply map, which provides details for all of its 45 markets. It gives details, including which countries supply the wood - with Poland leading at 28 percent of the total; as well as revealing that, in the last fiscal year, 99.9 percent of the wood used was FSC-certified or recycled. “People are curious to know more about how we work. Alongside this, the world increasingly recognises the importance forests play for people and the planet. We believe greater transparency will help support the development of responsible forest management globally”, says Ulf Johansson, Global Wood Supply and Forestry Manager at Inter IKEA Group. Ikea’s use of wood from sustainable sources, as well as use of recycled materials, is part of the company’s bid to become a circular business by 2030.

Written by: Cynthia Appiah, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Why should being a late bloomer be seen as a hindrance to a person’s personal growth journey? Here are three lessons I’ve learned as a late bloomer. As a child, two specific situations occurred in my life that has greatly influenced my values, hopes, and aspirations. First, when I was seven years old, I was diagnosed with a brain tumor. The tumor was fortunately benign; however, I endured twenty hours of surgery and I was not able to walk for eight months. The removal of the brain tumor left my right side paralyzed, making my left side my dominant side, making me left-handed. Despite being a successful operation, the removal of the brain tumor left me with many learning difficulties, and I had to relearn how to walk. Five years later, I was diagnosed with a recurring tumor in the left jaw. I had another major operation, where my whole left jaw was removed. I was not able to speak for several months. My jaw was reconstructed with bone marrow from both of my hips. The bone marrow was placed in titanium, which helped mold my jaw into what I have today. My story above illustrates how I became a late bloomer in life. I am aware that everything happens to me later in life. For example, most people get their driving license at the age of 16. Due to my right side being paralyzed, I was not able to get my driving license until the age of 19 almost 20 years old. Due to the challenges, I experienced earlier on in life, I became introverted, lacked confidence, lacked self-belief, and had a limited mindset. I was not aware of my potential to be great. I was more sheltered than my peers at my age, and due to my health issues, I was not able to meet the “normal” (society’s timeframe) to achieve age-appropriate milestones. For example, I was 28 years old when I was finally cleared from having any more magnetic resonance imaging (MRI) / computed tomography scan (CAT) Scans of the brain and jaw. At that age, most people are already parents, in committed relationships, or starting their own businesses. For me, I was just happy not to be heading into the hospital. I was a late bloomer, I had a late start to life. By the time I turned 30, I was blooming and I was finally gaining more confidence in my talents and learning to be ok with who I was as a woman, but in society’s timeframe, once you hit 30, society expects a person to be already accomplished, married, have their own family, so on and so forth. You even hear people say, once a woman is over 30, no man is going to want her, or you hear people say once you are over 30 and you have not reached your goals or followed your passions in life, just let it go. I asked myself, why should being a late bloomer be seen as a hindrance to a person’s personal growth journey? I don’t think people who say these negative things realize how it can negatively affect a person’s mental health. I mean if you think about it, there are eight billion people in this world, and we all can’t do the same things in the same timeframe, that is just impossible. Each person has their own timeframe when it comes to achieving greatness. We oftentimes compare our lives to society's standards of what should be accomplished during society’s defined age per goal or timetable. Once you are over 30, society’s naysayers start to get to you, saying things like, “you can’t be an actor, you are too old now,” or “you can’t build a multimillion-dollar business, you are in your 40’s come on” we find ourselves saying that maybe I should just forget about my dreams because I am a late bloomer, and it’s going to take me a long time to achieve my goal and pursue my dreams, because I am getting older. But your age is not a determining factor in whether or not you reach your dreams. Your faith, passion, and determination create the actions that will lead to you fulfilling your goals. Don’t let age limit you from chasing your dreams! Your beauty is always from within. Being a late bloomer is not a curse, yet a blessing in disguise. Here are three lessons I’ve learned as a late bloomer. To start, I took the liberty of looking up the term late bloomer, and according to Merriam Webster, it is someone who becomes successful, attractive, etc., later in life than other people. Lesson 1: Not a Curse. Being a late bloomer is not a curse, but a blessing in disguise; you have more advantages than most. As a late bloomer, your journey to greatness requires more self-discovery and becoming more aware of who you are. Being a late bloomer in life gives you more of an advantage in knowing yourself and giving you more time to cultivate your talents and gifts. Lesson 2: Don’t Compare. Try your hardest not to compare your life’s journey to someone who is in the same age group as you. Follow your own path and understand that your time is coming. Your experiences and timeframes are different within your life’s journey. You hear people say all the time to women who are 35 or older, their beauty is going to fade, and no man is going to want to marry them, but that could not be farther from the truth. I’ve met women over 37 who got married to the man of their dreams, first marriage, the first time being a mom, in fact, some are even millionaires. So, I always say, slow and study wins the race. Lesson 3: Be You. Be authentically you. The world needs your unique approach to life, your message can be the testimony someone needs to hear to believe in themselves. I hope the lessons I was able to share help you realize that being a late bloomer can have more pros than cons, and it should not be seen as a hindrance to a person’s personal growth journey Submit questions you have on being a late bloomer here. Subscribe to our newsletter for updates by visiting our website. Submit questions to be answered live on Cynthia TV Message on Instagram @ Amma_Gynmea Cynthia Appiah, Executive Contributor Brainz Magazine Cynthia is the host of Cynthia TV, a Pageant Competition Expert, social media content creator, motivational speaker, mentor, and life coach. As multi-talented diva, Cynthia has helped her clients break through the obstacles that seem to be holding them back, while empowering each person to GET THE CROWN in life. She has spent 10 + years helping individuals to create a lifestyle of success and balance. Her goal is to use her entertainment platform to inspire ambitious women and pageant beauties to embrace their beauty from within. She feels fortunate to have found her calling and is passionate about making a difference in other peoples' lives. Life's too short to be unhappy, unsure, or unfulfilled.

Most great things begin as a dream. In 2016, two Engineering classmates went to visit Toronto and immediately fell in love with the city. Stunned by the beauty of the city, this inspired them to build something larger than themselves. Joking amongst themselves that one day, they would be part of the greater Toronto community and make a positive impact in Toronto. Fast forward to the present, and MotionGrey has become a strong part of the Toronto community–supplying over 50,000 ergonomic products to the Greater Toronto area and creating a positive impact not just in the economy of the city but of Canada itself. The two friends, Andy and Alex, have co-founded MotionGrey to create a healthier community, and the company has achieved so much more since then. MotionGrey’s Vision: To Design Healthy and Ergonomic Spaces to Improve Quality of Life Toronto, a home region of MotionGrey, has a l abour force of over 4 million, a significant number of individuals who are arguably the biggest contributors to the economy of Canada. These are the primary individuals the company wants to serve, including their employers. And since 2016, it has been working with ergonomic furniture to create healthier spaces in the workplace, now extending to the home. Creating a healthy community entails examining the lifestyle of the individuals that make it up, from their homes to their workplaces, and designing their spaces so that they are conducive to the daily life of community members. And while many are concerned about personal lifestyle, MotionGrey understands that most people spend most of their waking hours at work, at least 8 hours everyday. This is the area where MotionGrey is working to make a positive impact, improving the quality of working spaces to improve the quality of life of the people who move in them. And where better to start than in its very own neighbourhood, the place that inspired it all? Making High-Quality Ergonomic Solutions Available to the Toronto Community MotionGrey’s product line-up includes a wide range of high-quality ergonomic equipment for both business and individual use–from its popular standing desks and adjustable chairs to high-quality accessories to keep spaces ergonomic. The MotionGrey standing desks are among the most powerful in the market, operated by no other than the world-leading German Bosch motor and paired with a set of high-quality steel frames that are solid and durable, able to keep the desk steady across different heights. Meanwhile, MotionGrey’s ergonomic chairs are packed with adjustable features–from chair height and the height of the armrest and headrest, to the tilt and recline angle of the lumbar support, with options between mesh and leather. And when it comes to accessories, options range from monitor arms and anti-fatigue mats, down to the simpler cable sleeves, all designed to improve a space. All of the furniture and accessories offered by MotionGrey to its customers in Toronto and other Canadian communities have been specifically collated and designed for their high quality and affordability, and the company has partnered with locals groups and individuals to continue to improve its lineup and enable its solutions to reach as many people as possible. Growing Community Presence and Local Partnerships with Business and Individuals in Toronto Since its founding in 2016, MotionGrey has delivered over 50,000 ergonomic products to various customers in Toronto, from standing desks to ergo chairs and accessories. Today, it has grown the one Canada’s largest standing desk companies, distributing over 100 desks and chairs daily to both businesses and homes. The company has also partnered with over 25 businesses in Toronto and furnished over 100 offices across Canada with a variety of its solutions, helping them create modern, ergonomic, and healthy spaces. It has also been working with companies in making its solutions available to employees at discounted rates. MotionGrey has an extensive logistics network in the Greater Toronto area. It has a fulfilment centre in proximity to downtown Toronto in order to easily fulfil the needs of its largest serving market. From the centre in Richmond Hill, Ontario, the team is able to speedily ship out products to its Toronto customers and is proud to share that it has one of the most efficient fulfilment services in the area. The team is also working to continuously expand its operations to serve more communities. Boxed Section: Testimonial from a Satisfied Client "In seeking an ergonomic set-up for our new offices, we chose MotionGrey because we wanted to support a local company. Despite MotionGrey’s good reputation we still managed to be pleasantly surprised - especially by the quality of their services. Delivery was prompt and company reps were friendly and met all of our needs. Most importantly, our employees love their office space. Their standing desks are reliable, easy to use and allow our team to easily change positions despite long periods of time in front of a computer screen. We highly recommend the Motiongrey experience." ‒ Steve Kanters, Founder & Lead Analyst of RainCity Analytics Over the past few years, MotionGrey has also worked to integrate itself more closely and to give back to the Toronto community, not only through the products that it offers but also by providing more job opportunities to locals and by partnering with them in developing some of its products and in spreading its vision. One of its most successful partnerships is with Toronto-based family-owned business Edge Wood Design. MotionGrey has partnered with the business to design customised tabletops for its standing desks, all of whom have been packed and shipped straight to customers. The team is continuously looking for potential local partnerships and aims to tap more local artists as it continues to expand its product lineup. It has also partnered with local influencers, helping them master their craft by providing them with ergonomic solutions. Boxed Section: Testimonial from a Partner Influencer “There is no perfect posture and the most important thing is to change your posture regularly and switch between sitting/standing positions.” ‒ Queenie, Physiotherapist & lecturer at UofT To learn more about the MotionGrey products and the brand’s advocacy, you can head over to its website or its Instagram page.

Written by: Dr. Stephanie Bathurst, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. We're all on the hunt for the next best thing that promises youth, relationship stability, physical health, and general happiness in life. Fulfilling sexual experiences can offer ALL of those life wins in one yummy package. Here are some easy changes that you can put into practice today to improve sexual play and reap its many rewards. Improve Sexual Fitness Sex is a form of fitness because tapping into the body’s stimulation threshold for arousal and orgasm can be a physical feat that requires recovery afterward, just like other forms of exercise. Maintaining routine exercise can help with the stamina and endurance often needed for vigorous sexual play. Ideally, this is an exercise that works the full body and involves some level of cardio that is similar to activities such as swimming, jogging, biking, pilates, dancing, and some types of strength training. Too intensive cardio can cause an overproduction of stress hormones which can detract from your other bodily functions and needs. This then acts as a barrier to healthy sexual expression. So, do what you can to give your body the exercise it needs, but perhaps avoid HIIT classes that surge cortisol levels. Here are some tips to improve your sexual fitness for more fulfilling sex with your partner(s): Pelvic floor strengthening through PFilates or Kegel exercises (for men, too!) Learn how to use your breath to move energy and harmonize with your partner(s) during regular and sexual exercise with tantric breathwork. Strength-training your core along with any supporting muscles that you depend on during common play positions, such as your shoulders or lower back Sexual stamina can be improved by the regular usage of a sauna or cardio training Biohacking Sex Tips Sleep is when our other bodily functions take a rest and allow for the recovery and regeneration of hormone levels. Mornings are most optimal for heightened sexual energy because the body’s testosterone is highest upon waking. Better sex may be as easy as switching your initiation time from night to morning. Red and Infrared Light Therapy, like Joov, on the genitals, is shown to increase testosterone levels. Testosterone is the key hormone in both men’s and women’s sexual desire. Please ensure that you use a safe form of red-light therapy meant for human use ONLY. This is a non-invasive and easy inclusion in your weekly routine since it only takes 10-20 minutes of light therapy each session for an average of 3-5 days per week to see dramatic results. External things that can negatively impact your libido are: antidepressants, hormonal birth control, pesticides and environmental chemicals that contain xenoestrogens. These throw off your body’s hormonal balance. Chronic stress activates the sympathetic nervous system, which is our flight, fight, and freeze response. When this is turned on, our parasympathetic nervous system, the rest, digest, and sex response, is essentially turned off. Stress drastically reduces sexual interest in most people and reduces sexual pleasure levels overall. Practicing relaxation techniques for your mind and body in concurrence with sexual stimuli is critical for reducing the negative effects of stress on your sexual experience. Breathe Well There are specific ways that we can breathe to help activate our parasympathetic nervous system in preparation for sex. You can implement either left nostril breathing or alternative nostril breathing to promote regulation. This will allow your body to focus less on stress management from flooding cortisol and more on pleasure experiences. Another type of breathing that encourages regulation is deep-belly breathing. This can be practiced together in synchrony with your partner(s) to elevate intimate bonds. This is a practice within tantric sacred sexuality. Increased oxygenation can give you a slight light-headedness that feels a bit euphoric while feel-good hormones flood your system. This is a great grounding activity before sexual intimacy. Sex Cocktail: Know Your Hormones There are 4 primary neurochemicals that play a critical role during sexual intimacy. 1. Phenylethylamine Phenylethylamine, or PEA, is an adrenal hormone that gets released when we are excited and is amphetamine-like in its experience. This is why PEA has an addictive component to it. It makes you feel energized, upbeat, and optimistic. Behaviorally, this chemical is produced when engaged in novelty experiences. The early phase of a romantic relationship seems carefree, spontaneous, and filled with the excitation of new moments. This organic novelty phase usually only lasts from six months to a year. Responsible for the honeymoon phase of a relationship, it’s also a constituent in certain foods, such as dark chocolate that contains 70% or more cacao, beans, legumes, cabbage, cheeses, beetroot, and wine. This chemical is responsible for the most euphoric experience you can have during sex; what people often define as passionate sex. Give it a try! Experiential Intimacy is just one of the 8 Forms of Intimacy that I teach my clients for optimal relational fulfillment. This particular form of intimacy offers the novelty experience, which PEA thrives off of. So pull out your bucket lists, as big or as small as they might be, and start checking them off with your partner(s). Add romantic, affectionate, and sexual practices onto the bucket list so that you have future-oriented, new experiences to look forward to that will flood your brains with a bit of euphoric yumminess. Enjoy the moment! This hormone burns hot while it's here, but it burns out very quickly. 2. Dopamine Dopamine is a neurochemical that is often released alongside adrenaline. It is produced in response to sexual stimuli and feels like exhilaration or a surge of energy that focuses your attention entirely on the present moment. Associated with perceived risky behaviors, such as having sex in the laundry room of the house. Even if no one else is home, the brain may feel that the risk of being discovered is higher than in the bedroom and will flood with excitement hormones. a. Give it a try! Consensual kink activities, such as using wrist ties during play or planning an exciting role-play scene with your partner(s), can flood your system with these reward-center hormones. 3. Serotonin Serotonin is a hormone that is responsible for the regulation of mood, sleep, and learning. Very high levels are scientifically linked to all-consuming or obsessive thoughts for one’s partner(s). Often, this is the hormone that is most associated with feelings of joy and contentment within a romantic partnership. Give it a try! Release Serotonin in the body through affectionate physical touch, such as warm oil body massages, practicing joint meditation, or listening to music that you both enjoy. These have all been linked to various studies showing an increase or sustainability of Serotonin levels. 4. Oxytocin Oxytocin is responsible for the rhythmic muscle contractions that create orgasm and ejaculate. The larger the oxytocin flood, the more intense the orgasm. This is the cuddle hormone. It largely floods women during physically intimate experiences like stroking touch, nursing infants, and orgasm. Men are primarily flooded during orgasm. This hormone gives you a blanketed warmth and loving sensation that allows you to feel deeply attached to another person. Sustained eye contact, like that during Tantric Sex or Karezza, can onset a flood of Oxytocin in the body, as well. Give it a try! Have all 6 points face one another (eyes, shoulders, hips). Without speaking or diffusing the discomfort of silence with silly faces, engage in 2 minutes of eye contact with the intention of truly seeing your partner at a core depth that no one has seen before. Around 1 minute in, you will see and feel an emotional shift and come out of the exercise with a deepened bond. Wishing you a life filled with secure attachments, fulfilling relationships, and passionate sex. Interested in discovering more about what kind of energy you exchange in romantic relationships? Take a free quiz! In addition to 1-1 services, Dr. Bathurst offers 90-day Relationship Coaching Programs and Hawaiian Couple's Retreats. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Dr. Stephanie! Dr. Stephanie Bathurst, Executive Contributor Brainz Magazine Dr. Stephanie Bathurst is an expert Clinical Sexologist, Relationship Therapist, and Holistic Healer who applies evidence-based techniques that blend holistic and traditional therapies. As a provider, she aims to energize relationships, unblock barriers in the 8 forms of intimacy, and treat the whole system for clients to see long-lasting effects. Acknowledging the heaviness in our world, Dr. Bathurst strives to lead unhappy partners toward better sex, effective communication, and release of resentment so that together we can create a more loving, more stable connection. With her primary office in Oahu, HI, Dr. Bathurst offers coaching to clients across the globe, couples retreats, and hybrid relationship programs for immersive healing. Dr. Bathurst is the CEO of Bathurst Family Therapy, LLC., and has won numerous awards of excellence in her fields. Her integration of degrees in counseling and sexology combined with certifications as an Integrative Medicine Specialist for Mental Health and Pelvic Floor PFilates instructor makes Dr. Bathurst a truly unparalleled provider. References: Dr. Dave. (2017, March 26). Pea - your brain's natural stimulant for higher performance and increased longevity. Integrative Psychiatry. Retrieved January 22, 2023, from https://www.integrativepsychiatry.net/peayour-brains-natural-stimulant-for-higher-performance-and-increased-longevity/ Greenfield, B. (2020). Chapter 18: Sex: Tantra, Orgasms, Libido, Sexual Satisfaction, Hormones and Beyond. In Boundless upgrade your brain, optimize your body & defy aging (pp. 453–476). essay, Victory Belt Publishing Inc. Hamilton LD, Meston CM. Chronic stress and sexual function in women. J Sex Med. 2013 Oct;10 (10):2443-54. doi: 10.1111/jsm.12249. Epub 2013 Jul 10. PMID: 23841462; PMCID: PMC4199300. Nguyen, J. (2021, November 5). 13 science-backed ways to increase your serotonin naturally. mindbodygreen. Retrieved January 22, 2023, from https://www.mindbodygreen.com/articles/how-to-increase-serotonin

Stephanie Shaw is a multi-certified Holistic Health & Wellness Coach. Through Hello, Hot Flash, Stephanie helps midlife women navigate this transition by providing listeners with science-based knowledge and the confidence to get answers to their health questions. Hello, Hot Flash listeners learn to advocate for their minds and body, implement self-care regiments and rediscover their passion for life. Stephanie and the medical guest experts help listeners see blind spots that could cost them their job, relationship, or life. Having a thriving public affairs and business development career as an executive at a Fortune 500 and a stint as a television cooking show host, along with the knowledge she gained when recovering from a 2-year illness, Stephanie took the tools she learned in business and launched a podcast. Stephanie has dedicated her life to pouring into others. She is passionate about teaching women the importance of self-care and the joy that can come from going through menopause. Stephanie says, “my audience can expect information on how to take a holistic approach to hot flashes, low libido, and all the "stuff" that comes with being menopausal. The doctors and practitioners provide evidence-based knowledge, a lot of laughter, and real-life stories that prove taking a root-cause approach to your health can heal your body.” As a podcast host and content creator of Mastering Menopause, launching in spring 2023, Stephanie seeks to inspire millions of women to make this part of their lives the best part of their lives. Stephanie Shaw, Hello, Hot Flash Stephanie Shaw, you have been named a Top 20 Most Influential Women, a Top Five MVP People Under Forty, a two-time ATHENA nominee, and a Youngstown State University Penguin Woman On the Move. What’s your mission and driving force behind what you do? My mission is to help midlife women better understand the self-healing power of the body. By that, I mean teaching people how eating whole food, moving their bodies, and eliminating stress can help slow the aging process. My mission ‒ empower individuals to take control of their health. I spent two years trying to uncover why my body was breaking down – auras, rapid heartbeat, anxiety, hair loss – and the list went on. I went to 18 different doctors and two world-renowned medical facilities and spent $20,000 out of pocket, and I could not find a solution. It was not until I started working with a naturopathic doctor who helped me get to the root cause – poor diet, foods that don't work for my body, lack of exercise, and stress – did my body begin to heal. I can best accomplish my mission by weekly providing evidence-based information that helps women get to the root cause. Your podcast is called Hello, Hot Flash. Why Hello, Hot Flash, why not Goodbye, Hot Flash? Why is it important to educate ourselves on midlife health issues? And is this podcast only for midlife women? The podcast was created with women ages 40+ in mind. Women who are perimenopausal, menopausal, or postmenopausal. Women suffering from unexplained weight gain, low libido, sleepless nights, mood swings, and, of course, women suffering from hot flashes. I decided to name the podcast Hello, Hot Flash as a sign that this is a time to embrace this new era of your life. And while media, society, and even we as women think of it as a time of "getting old" and "feeling out of control of our bodies," it's also a time when we have been seasoned, and what happens when you put a little seasoning on your fries; it takes them to the next level. Midlife women often have more confidence, and they better understand what conversations need to happen now and what can wait. Many women are also in a much better place financially, which gives an entirely new meaning to the word freedom. So, I say – Hello, Hot Flash – bring it on! And while this can be a great time, we also need to know what is going on in our bodies. When your libido decreases, or you wake up with your sheets soaking wet, or you don't understand how to prepare for a doctor's visit ‒ you need to know what to do without the only options being taking a pill or allowing the doctor to dodge in and out of the room leaving you more confused than when you arrived. You, we, need a resource that provides information on evidence-based topics impacting our lives, our jobs, and our families. That's why we must educate ourselves. On the podcast, the conversations can be raw – I felt the urge to shed a tear more than once. The conversations can be fun – way more than once, I've burst out in laughter. And the conversations can be life-changing. For example, I learned from a dietician what to do when diagnosed with Kidney Disease. Little did I know that within two weeks of that interview, a family member would be diagnosed with Stage 3A. When I heard the news, I knew precisely what I needed to do – diet changes to suggest, ways to advocate (and boy, did this come in handy), and what Stage 3A means. Episode 67, How Nutrition Impacts Your Kidney Health, airs February 23, 2023. While the conversations on Hello, Hot Flash are designed with women in mind, let the men in your life know this is also available for them. For example, hormonal changes in a woman's body may cause women not to want to be intimate. Some women experience pain. Bringing your partner into these conversations will help the two of you come up with solutions that support a healthy, vibrant relationship. When you speak to your podcast listeners, is there a common challenge many of them face? How are you helping them meet this challenge? The biggest challenge I see with women who listen to the podcast is they don’t always know there is an option to pharmaceuticals. I want listeners to understand that drugs are not the only solution to mood swings, hot flashes, hair loss (non-genetic), low energy, and sleepless nights. The podcast informs listeners about lifestyle changes they can make to create an easier midlife transition. Eat whole food. I also coach women using the protocol I created to help me overcome my two-year illness ‒ The Mind Body Business Method and one of the first things we talk about is shopping the perimeter, not the rows. When you go to the grocery store, all of the whole fresh food is located on the perimeter of the store – plant-based dairy, grass-fed meat, fruits, and vegetables; while all of the processed foods – canned goods, cereals, chips, soda – are in the rows. Practice mindfulness. Eliminate Stress. This is different for everyone. Perhaps journaling, meditation, forest bathing, walking, or meeting with a therapist or accountability partner. Anything that will help keep your cortisol levels under control. Drink water. Period. Nothing more to say here. Move. You don't have to run a marathon or become a bodybuilder, but you need to move. Women 40+ begin to lose muscle mass, and menopausal women have a greater chance of heart disease and osteoporosis when they don't exercise. Exercise should include strength training. You talk a lot about the root cause and the importance of finding the root cause of your health symptoms in your talks, podcast interviews, and when you speak. What’s so important about this, and how do you help your listeners find the root cause? Getting to the root cause is the number one way women can heal their bodies. I believe there is a root cause to every ailment – either you eat the wrong foods, you allow the stressors of life to make you sick, or you believe the story "because my mom had diabetes, so will I; it runs in the family." My root causes – poor diet, lack of exercise, emotional stress, lack of self-care, and a few people who shall remain nameless. Once you do the work to understand why you are sick or why you continue to have "hot flashes," you can work to resolve the problem. For example, while it may be true that all of your family members have diabetes – I like to challenge people to dig deeper. Are there eating habits that keep you stuck, mindset issues that cause you to assimilate, family trauma, or have you reminded yourself so much that everyone else has diabetes, so you will get it too, that your body now is convinced of the lie? Have you ever volunteered at an American Cancer Society Relay For Life? If so, I'm sure you've heard the stories – I was diagnosed with Stage 4 cancer 20 years ago, I was told I had six months to live ten years ago – have you ever thought about what makes them different? Have you noticed these folks are also team captains, the ones with the pinkest bling and the ones walking around with a smile on their faces? I'm convinced they decided to have cancer but not let cancer have them. They got to the root cause, diet, mindset, trauma – went to their doctors and said not me! Now, let me be very clear. Some people do all the root cause digging and, unfortunately, still leave us. But I look at it like this, wouldn't you rather work on the root cause and get your body as well as humanly possible instead of staying stuck? That's what I did. That's what many of my guests have done. And that's what we try to do with the podcast – help you uncover the root cause so you can get through menopause naturally and with grace. Hello, Hot Flash can leave you with many aha moments when you hear yourself in the conversation. Plenty of our episodes dig deep so you can get insight into the path you should take to help you get to the root cause. People would love to hear more about your journey. What are the top 3 things you did to turn your purpose into pain? Great question! I worked on my mind, body, and soul. Mind 1. I let go of emotional baggage. Things and people that no longer served me and where I needed to go to heal my body were either cut entirely out of my life, given boundaries, or allowed to change in a way that supported my health journey. Body 2. I stopped eating sugar and dairy, eliminated meat, and began eating more fresh fruits and vegetables. I went hard for about six months, taking my food to restaurants and weddings. I now operate with an 85/15 rule meaning 85% of the food I eat has to be whole good food. I also started to exercise. I love to walk and am an obsessed hot yoga fan—a good type of obsession. Soul 3. I fed my soul with the word of God. This was the foundation. As I began to believe, not just know, what He says about me, my mind and body began to heal. So, what’s the next big goal or project for your business? My next big stretch goal is to get 10,000 downloads per month. I recently partnered with an international radio station that will run episodes to their engaged audience; this is huge for a reasonably new podcast. They liked our work and our message. I also have a stretch goal that will allow Hello, Hot Flash to develop or partner with a developer of a holistic wellness product for menopausal women. Real ingredients. Honest marketing. If you are ready to kickstart your healing journey, please visit here for free health & wellness support. And don't forget spring 2023; we will launch our self-paced course Mastering Menopause. For more information, follow Stephanie on her website, LinkedIn, Instagram, and Facebook. And in spring 2023, check out her new YouTube channel and visit my website for more info! Read more from Stephanie!

Written by: Zuleka Kaysan, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Those working in HR in management positions are currently experiencing an avalanche of challenges. In the wake of the Great Resignation and Quiet Quitting, to name just two, retaining the top talent needed for a company to be at the forefront of its industry is a priority. However, building and elevating the workforce means navigating the new work order; aligning employee expectations and priorities, having the skills for the future of work and leveraging emerging technologies. Managing these alongside tightened budgets in response to the economic climate has posed a challenge to even the most seasoned professionals. In this unique set of circumstances, we’re seeing new trends, technologies and ways of working emerge. But which ones are worth the investment? From introducing algorithmic managers to preparing for the Fourth Industrial Revolution, here are some trends in people management this year. 1. Tackling disengagement With three in five UK workers looking for a new job, the Great Resignation continues to pose a severe risk to companies. This doesn’t just indicate a lack of employee engagement but active disengagement. However, 60% of leaders intend to hang on to existing talent rather than go through expensive recruitment processes this year. To achieve this or, as a minimum, to mitigate attrition, leaders must invest in a committed intervention. The best way to tackle deep-seated disengagement is to gather insights into the root causes and not be afraid to tackle challenging issues head-on. Employees highlight some common issues: poor management, lack of flexibility and a lack of ownership or accountability. Disengaged employees don’t feel appreciated or that their work-life balance is valued. These issues can’t be solved with typical well-being initiatives such as a games room or free fruit. One way to tackle disengagement while contributing to business improvement is through digital transformation initiatives in which employees are empowered to crowdsource suggestions and own those changes. Technology can be used to automate inefficient processes, streamline shift allocation, make schedules accessible, and improve human connectedness. It can also contribute to the real-time assessment of employee performance which democratises the entire process. By upgrading processes and operations, physical or digital, employees have a better experience and are more likely to stay loyal to their employers. 2. Ushering in the Fourth Industrial Revolution What is expected of employees today is very different to what was expected ten or even five years ago. The pace of change is only accelerating as over a billion people will need to reskill or upskill to meet the demands of the Fourth Industrial Revolution. Think about the new skills required in a world with no barriers between the physical and digital, with high automation and seamless accessibility to information – every leader needs to be prepared. There is no denying that leaders must close the skills gap to establish a competitive advantage in their industry. However, it’s in the best interests of employers and employees alike to stay ahead of skills development. Not only does this future-proof the workforce, but it also increases employee engagement to an extent that can’t be underestimated. Lack of career development and advancement is one of the top reasons employees cite when quitting a job. With on-demand training, micro-practice and micro-mentoring, disruption and abortive costs are minimised, and employers can expect long-term ROI. 3. Preventative well-being strategies Conversations around workplace well-being are not new. However, the need for a robust and comprehensive well-being strategy has intensified as nearly 3 in 5 employees have reported negative impacts of work-related stress post-pandemic. Additionally, economic volatility and the costs of living crisis have introduced another source of stress for employees. The key is prevention. Employers are responsible for preventing burnout, stress, and other adverse effects of the workplace, not just as a moral issue but as a necessity for the company’s productivity. Measures should be taken to prevent employees from getting to the point where they need burnout-related leave. With on-demand and digitised well-being resources, companies can make self-help and even facilitator-led support accessible to employees when needed. Specifically, leaders can leverage advancements in neuroscientific studies that have shown how the human brain activates changes. Platforms that enable employees to develop incremental yet consistent micro-habits yield much greater results than traditional learning practices. Well-being strategies need to be proactive, preventative and holistic. They must cover mental, physical and financial well-being to protect the powerhouse of their business, their employees. 4. Fostering the modern work culture Many industries have accepted and embraced remote and hybrid work structures. Prominently led by the ultimatum set by workers; 64% of employees would consider quitting if made to return to the office full-time. To avoid losing the best talent, business leaders must create a modern workplace that inspires success, establish a company culture in-person and digitally, and leverage emerging technologies. Accepting and investing in this shift in priorities and expectations is part of meeting employees where they’re at. Technology can be used to create a comprehensive digital experience for employees, keeping them informed about news, objectives, protocol changes and more. The priority is to develop clear communication and enhance human connectivity. This is especially key in highly uncertain or unstable environments; as anxiety levels increase, productivity levels decrease. A transparent, vulnerable and candid communication strategy reduces this uncertainty trigger. The office still plays a role in modern work culture, particularly as new generations enter the workforce. Leaders can reinvent workplaces into a thoughtful mix of open, inviting, inspiring and collaborative spaces and designated quiet zones that encourage ideation and productivity. 5. Introducing algorithmic managers Big data has already transformed many sectors of the business world, such as supply chain management and infrastructure refinement. So, why not people management? Collecting people analytics allows HR to make data-driven decisions, spot trends and share actionable insights about revenue-impacting issues such as the cause of high employee turnover and absenteeism. Introducing machines to oversee people management might seem idealistic, but algorithmic managers have capabilities human managers don’t. This technology can process large data sets to make fully informed decisions even in complex situations. That said, care needs to be taken so that the algorithms don’t inherit and learn bias from historical data, thus losing the benefit of objective computer processing. Additionally, the decisions made in people management cannot be taken lightly as they involve the hiring, firing and upskilling of employees. Augmenting this emerging technology with human insights is vital. If companies are to build resilient and adept workforces that garner success, people management needs to be a priority. At the core of all these interventions is the elevation of the employee voice. Companies that are willing to listen to and make provisions for their employees will be able to leverage organisational and technological advantages for maximum impact. Invest in your people, and your people will invest in you. Follow me on Twitter, Instagram, LinkedIn, and visit my website for more info! Read more from Zuleka! Zuleka Kaysan, Executive Contributor Brainz Magazine Spurred by her 18-year career delivering business transformation and change in fast-moving corporations with ambitious mandates, Zuleka Kaysan founded The Cornerstone Advisory - to empower tech and service-based businesses at each stage of their growth. She helps visionary leaders elevate their performance through an integrated approach; enhanced customer experience, innovative service design, and a fit-for-purpose culture. Her mission: to bring ideas to life.

Written by: Priyanka Tiku Gupta , Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. “Growing up in a first-world country like Singapore is tough for our kids! That sounds counter-intuitive. We work hard as parents to provide our kids with an environment where they are blessed and fortunate to have everything they want at their fingertips. On reflection, have we, as parents, conditioned them to believe that life is always an upward trend? I am not suggesting we dampen their self-esteem or power to dream big. On the contrary, we should continue motivating them to succeed in living their passion. However, are we preparing them well enough to react to unforeseen circumstances? What happens if they don’t achieve their goals? What happens if they don’t secure top positions at school or in extracurricular activities? What happens when things don’t go planned? My goal in 2023 is to complement teaching my kids to continue pursuing high-performing goals and to have a toolkit to manage unforeseen change and “failure.” I plan on doing this by implementing my ‘3As Framework’, with tips on how we, as parents, can support our kids (and ourselves – the advice is universal!): Attitude Remind yourself that nothing in life is a failure, and it’s only feedback. Find joy in the current situation, be grateful for the experience and talk to your kids about how some of your life’s challenging stories have shaped you into who you are today. Gratitude is a quick way to change the vibration of how we are feeling in the situation and brings a sense of calm and clarity in the chaos of the challenge. Acceptance Embrace and normalize high-charge emotions such as anger, sadness, and guilt. It’s better in than out; let’s not label feeling these emotions as less strong and resilient. Allowing yourself to feel and release helps to lower the negative charge of emotions associated with the situation. Helping your kids express their feelings reduces the possibility of their subconscious mind making limiting beliefs and promises to themselves that tend to impact them as adults subconsciously. Action Accept the current reality. Talk about what you and your kids have learned from this situation, about yourselves and the situation itself. If one thing could have been done differently, what would that be and why? This helps instill a growth and learning mindset in our children and teaches them courage and confidence when faced with challenges as adults.” Follow me on Facebook , Instagram , Li nkedIn , and visit my website for more info! Read more from Priyanka! Priyanka Tiku Gupta, Executive Contributor Brainz Magazine Priyanka Tiku Gupta is a multifaceted, internationally certified performance coach, an emotional wellness practitioner, and a founder of her wellness organization PTG Wellness. After 20 years of media and marketing experience, she took her 1st ever career break. Being ambitious, she pursued her passion for empowering people in her break, leading her to her personal development journey. She is now on a mission to drive the belief that life doesn't happen to us and that we can create the life we desire. She believes we all have this inner critical voice, yet there is a way to change that voice to your best friend. She has 500+ hours of coaching and healing over 75 clients across Asia, the UK, Europe, Australia & the Middle East. She strives to take her clients on a transformational journey where they learn how to unleash their true potential by tapping into their inside voice as their unique superpower.