Written by: Cristiana Blasutta, 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. You’ve been fed a lie this whole time. Because you've been looking for all the answers, but what you actually need are the right questions. Have you ever noticed how kids ask a gazillion questions ALL THE TIME? They are a volcano of “WHY?” 24/7. They live in a “wonder” and “marvel” state. And although as parents, it can be exhausting, for them, it’s how they get to know the world. But this amazing way of experiencing what’s new gets to a sudden stop when they start going to school. Suddenly they are forced to go from being “question” oriented to being “answer” oriented. Instead of staying in a place of exploration and growth (and I would totally add fun), they need to start focusing on giving the right answers. Can you spot the shift and the lie here? Growing up, we are trained to lose this wonderful ability to ask the right questions. Not fair, huh? And as time passes, we don’t even remember that we used to ask the most creative questions ever. Now, as adults, we immediately go for the answer, hoping to get the right one...and when we don’t find it (hint: because we’re not asking the right question), we start struggling and get stuck. And it can take a very long time to get unstuck and move forward with our life! But let’s go back for a second here: What are questions and why are they so powerful? I like to say that questions are keys to unlocking our communication with our inner wisdom...you know, that voice inside us that knows exactly our deepest desires and what’s good for us! So, when we allow ourselves to stay with the question, ponder it and don’t shift into “answer mode” right away, the magic happens. The magic of questions happens in the silence: only when we’re quiet are we able to finally listen deeply to that voice that is usually lost in the background noise that we all have in our lives (all the million things we have to take care of on a daily basis, right?). But when we allow ourselves to ponder the questions, something REALLY amazing starts happening: we get in alignment with who we really are, and that means that we can finally create the life we’ve been dreaming of this whole time, in full alignment with who we truly are. It sounds amazing, right? How I became such a fan of asking the right questions. A few years back, I was in a dark place in my life, and I felt overwhelmed and lost…it seemed like my plate was too small for the things I needed to manage. Did it ever happen to you too? I was looking for a solution, but I couldn’t see the light at the end of the tunnel. One day I was really on edge and had a silly argument with my husband, so I told him that I needed to have some “me time,” and I went in. I immediately felt compelled to grab my colored pens and post-it notes, and I started writing one question after the other. After a while, my desk was full of notes, so I started sticking them on my whiteboard. It was like I was under a spell and just wrote frantically for a few more minutes. When I stopped, I was amazed: my whiteboard was full of questions (I wish I took a picture!) and looking at it, I had my most amazing realization…I’d been struggling to find a solution because I was asking myself the wrong questions! Still amazed by what had just happened, I counted the post-it notes: they were 52. I had written 52 questions, one for each week of the year. I decided to ask myself ALL those questions, and the results were stunning. I started getting unstuck, moving forward in my life in ways I didn’t even think were possible. So I started using these questions with my clients, the results were amazing as well so I decided to share them with as many people as possible to show them how powerful something so simple can be! When we start asking ourselves better questions, we get better answers. And in this case, the questions were so deep that the answers were really life changing! What I learned is that the key to asking better questions is to avoid asking yourself “Why” (ex. “Why did it happen to me?”) and focus instead on asking a “How” or “What” question (ex. “How can this serve me? Or “What can I learn from this?”). How does it sound? So at the end of my journey, I made a deck out of those questions, and I called it the “Fifty Two Keys To Unlock Your Life.” These are 52 powerful questions that you can use to unlock your life. Out of these questions, there is one that I would love to gift to you. It’s a special question that will allow you to find out what you really, really want in life so that you can finally go for your crazy dream and create the life you’ve always desired. This question is seriously going to change everything for you! (And I bet you can’t wait to find out what it is!) What you have to do is let it linger in your soul to bring you back the answer that will allow you to move forward and create the epic life you know you deserve, full of passion, purpose and pleasure. I’m SO excited to share it with you! Sign up here to access it. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Cristiana Blasutta, Executive Contributor Brainz Magazine Cristiana is the Master Weaver of Transformation. She loves working with powerhouse women who know that they are meant for more. She helps them reignite their passion, find their purpose, and finally give themselves permission to seek and feel pleasure so that they can live the epic life they deserve. Cristiana stopped calling herself a “coach” and fully embodied being a Weaver, someone who is able to look at the messy parts in your life, untangle all the pieces, and weave them back together in a way that’s truly aligned with your passion, purpose, and pleasure so that your life is authentic to you.

Written by: Cori Wamsley, 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. Leaders want everything fast and easy. We’re busy, right? So when they look at a project as long as a book—it is tangibly large!—a little warning bell goes off in the back of their heads. Is this manageable? Is this reasonable? Is this necessary? That’s a lot of questions with no real, solid answer. So often, they look at what other authors are saying. A book in a weekend! A book in a month! A book in 2 years! A book in 10 years! Yeah, those numbers are all over the place for a very good reason… Every author has a different process for writing their book. Some work with a ghostwriter, a writing coach, a book editor, or their best friend. Some jot down notes for years and consider that “working on the book.” And some get super serious and book a retreat to get it out of the way. None of these ways is the wrong way… though I advise against the force that it would take to get 20,000 to 40,000 words written in a weekend in any organized manner that didn’t involve multiple writers, 48 hours of dictation, or perhaps a moonlight ritual. If you want to get a book done in a “reasonable” amount of time, then start with what you define as “reasonable.” For a book for your brand, that is somewhere on the shorter side, definitely less than two years. Your message matters NOW, and that message evolves over time. You probably aren’t talking about exactly the same thing in exactly the same way that you were five years ago, and you certainly will be changing and growing in the next five, so short-term is a win. When working with a hybrid publisher (they have the professional staff of a traditional publisher with the timeline of self-publishing; the cost is covered by the author), you have a lot more control over your publication timeline, so if it takes you six months, for example, to write your book, you’re likely to have it out within two years. (Remember, all publishers are different too, so always ask about their policies and timeline!) Since we’ve narrowed down “reasonable,” we can now look at “doable.” This is where it can get tricky. I’ve written a book six weeks before. My first book took six months, and my most recent book took two for the first draft. I’m not quick just because I’ve been a professional writer for nearly twenty years. It’s more to do with the book map I come to the table (or desk) with and the fact that I plan out my writing time. Once I have a solid outline and know what I want to say, I decide when the writing is going to happen. This is one of the biggest pitfalls for authors-to-be. They leave it up to “when I have time.” Yeah, just like learning French and visiting that kinda-friend across town and cleaning out the garage… Your book is more important than all of those, by the way, because you can actually use it as a marketing tool for your brand, as opposed to being able to say “omelette du fromage” or finally taking that box of old Christmas decorations to donation. Because your book is important, you have to show yourself that it’s important by deciding when you’re going to write. Like being up early? Get up an extra 30 minutes early and write. Like spending a long amount of time working on one project? Block off an afternoon each week to get the writing done. More of a weekend project kind of person? Take your laptop to a café on Saturday morning and bang it out. For my most recent book, Braving the Shore, I wrote in the evenings while my kids were getting showers and watching a show before bed. I didn’t mind doing it after my work day was over because I was so excited to write that the book was actually my relaxation time. Plus, our taste in TV doesn’t always jive. I’ve had clients work their books into their lives in multiple ways that really worked well because they not only started with a fantastic structure that made it easy to know what they were going to write each time they sat down but also because they knew that they had a set amount of time that the book was going to be a big part of their lives: five months. (That’s the length of our writing programs.) Sometimes, that’s the key to pushing through. You can make this change in your life for five months, right? You can get up early three days a week or block off an afternoon one day a week or whatever you need for just five months! When staring at the “gigantic” tome that could be your first book, knowing is sometimes the best gift you can give yourself to get the darn thing written. Here’s a recap of what you need to know: What’s reasonable? What’s doable for your life? How long do you want to work on that first draft? Yes, an actual amount of time! Armed with this knowledge, you’ll be better equipped to write a book for your brand and start using it to impact more people! Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Cori! Cori Wamsley, Executive Contributor Brainz Magazine Cori Wamsley, CEO of Aurora Corialis Publishing, works with business owners who have a transformational story to share. She helps them quickly and easily write and publish a book for their brand that helps them create a legacy and be seen as an expert while building a relationship with the reader. Cori has 17 years of experience as a professional writer and editor, including 10 years with the Departments of Energy and Justice and 4 years as the executive editor of Inspiring Lives Magazine. She also wrote eight fiction books and one nonfiction book, The SPARK Method: How to Write a Book for Your Business Fast, and contributed to two anthologies. Her newest book, Braving the Shore, was released in June 2022.

Written by: Elizabeth Otis, 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. If you are someone who prefers (or wants to know more about how) to use natural or spiritual ways to holistically heal yourself, you landed in the right place. From Oct. 10th to Oct. 26th the “BLIVE Movement” is hosting a FREE, virtual event for you to not only learn about 13 different ways for you to do this but… … you also will be experiencing the facilitations of some of these modalities when you show up LIVE. PLUS you will have the opportunity to ask experts questions to receive solutions or insight on the spot… All for FREE. This event is covering everything from… sound healing food as medicine love/sex/relationships -to chakras & energy systems ancestral healing & DNA gut/brain connection & even more! Event Topic Titles & Dates Oct. 10th- Connecting To Your Female Creative Energy To Heal Yourself-w/ Janese Recolan. Oct. 11th- Discovering How Your Iris Reveals Your Personal Plan For Emotional Healing- w/ Dani Dotterosa Oct. 12th- Heal Yourself Through Food: Learning How to Use Food As Medicine- w/ Khristee Rich Oct. 13th- Healing Your Ancestral Line To Heal The Planet- w/ Elsa Janney. Oct. 14th- Using Energetics to Prevent Disease & Illness- w/ Monika Korba-Zajic. Oct. 17th- Calibrating Your Nervous System To Live A Life Of Joy & Peace- w/ Jen Butler. Oct. 18th- How Sound & Frequency Impact The Mind/Body + Can Be Used To Heal (surprise guest) Oct. 19th- Love/Sex/ Relationships, Healing 3 Deep Layers Of Intimacy (surprise guest) . Oct. 20th- The Essential Guide to Managing your Gut Health to Improve your Daily Flow- w/ Erin Dunny Oct. 21st- 4 Ways to Connect to the Earth to Heal the Mind, Body and Soul- w/ Ashley Jones. Oct. 24th- Chakra Energy Reading Allowing Life Force Energy To Flow For Optimum Health- w/ Dawn Reid Oct. 25th- Creating Self-Care Routines To Easily Fit In A Demanding Lifestyle Using Breath & Movement- w/ Becky Shapiro Oct. 26th- Connecting To Your Masculine Energy To Heal Your Mind+Body -w/ Janese Recolan How To Recieve The Teachings To receive free access to the event or get more information, click this link here to join “The BLIVE Movement”’s Facebook Group. Click here. If you would also like to be notified by email about the upcoming event, click this link here to register as well. You’ve been calling this in... now it's time for you to receive it. Follow me on Facebook and visit my FB Group for more info! Read more from Elizabeth! Elizabeth Otis, Executive Contributor Brainz Magazine Elizabeth Otis is the founder of "The BLIVE Movement" and self-mastery coach. The movement is set out on a worldwide mission to help 7 billion + people live from a place of purpose & internal harmony. To BLIVE is to live FULLY in the now. To further serve this mission, Elizabeth helps leaders tap into & maintain their "flow state" so that they can naturally operate on top of their a-game. Allowing them to uplevel their careers w/ ease & thrive in their impact. The BLIVE movement is also continuously holding events around entrepreneurism & humanitarian matters to help contribute to the overall mission BLIVE holds. Citations: Stress, Anxiousness, and the Brain Wave Connection, n.d.) Heart Rate Variability (HRV): What It Is and How You Can Track It, n.d.) Lanese & published, 2022

Written by: Safrianna Lughna, 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. How often do you think to yourself, “I’ll get around to doing that thing later!” only for days, weeks, or even years to pass? I’m pretty sure when it comes to goals, we’ve all kicked the can down the road a time or two. When I was six, I “published” my first book in my elementary school's publishing fair. Our teachers spiral-bound our drawings and typed up stories. The thrill of holding my own book in my hand never left me. I knew in that moment my greatest dream was to be a published author. Yet, as I got older, my focus slipped away. I got an English degree but went on to teach, dedicating only a bit of my energy to writing. Instead of focusing on my passions, I shifted to surviving. Is it ever enough to simply survive? Usually, we blame a lack of motivation for our stagnation. The reality is, if we wait to feel motivated before doing a task, chances are we are going to be waiting a very long time. Author Steve Kamb once wrote something that really stuck with me; he said motivation is like a friend that bails out of your plans at the last possible second! It’s true. Motivation comes and goes, but our ability to set an intention for ourselves and follow through with it is always there. We just need to allow ourselves the space and time. Setting our intention towards a specific goal and seeing ourselves achieve it is magic! I mean it! How good does it feel to sit down, set up a goal, make a plan, and then follow through with it? Of course, the follow-through is where things can fall apart, and while I wish there was a way to guarantee that setting a goal and intention is enough, it still requires the momentum of self-determined will. Intentions remove our dependency on external forces like the sudden arrival of motivation, a friend always pushing us, a coach, or therapist. Even the best therapist cannot force a client to get results. The client must find the internal willpower to push themselves the rest of the way toward action after education, structure, and encouragement are provided. What is Intention? Intention by definition is our aim or plan ‒ something we intend. But, a second definition describes intention in medicine as the healing process of a wound. What would happen if we viewed our intentions as helping us heal from old wounds? Being intentional can transform us from one moment to the next, realign us with our desires, and ignite our willpower to achieve what we really want for ourselves. If we are intentional, we can center on what is in our control and figure out how to get there, healing past inaction. The act of being intentional is rooted in mindfulness, self-awareness, and vision. Setting intentions and following through is perhaps the singular most important thing you can do to rise above past self-made limitations. Setting specific intentions allows you to be purposeful in your goals and make room for an appropriate plan to surface. We can have both broad and specific intentions. Our intention can be for our life in general, the day, the week, or even the year. Here are some example intentions: I will feel better and live a life of wellness by taking tangible steps for myself over the course of the month. I will do at least one kind thing for myself today to move towards feeling calm. I will write down a quarterly plan for my business in my planner. How to Set Obtainable Intentions 1. In Your Control A solid, obtainable intention should be something that is in your control. This intention should have nothing to do with changing someone else’s thoughts, feelings, or actions: only your own. Feel free to peek at my Circle of Control handout here. An example of an unobtainable or unethical intention would be trying to change someone else’s mind on a topic. A more reasonable intention would be to share your thoughts and opinions with people who are willing to listen. That subtle shift in focus from attempting to change someone’s mind to being more intentional in our own actions is important. We have the power to share our passions with people who are curious. That is in our control. However, changing someone's mind is completely out of our control no matter how much we might share with them. 2. Measurable The intention should be something that you can measure. An intention to “feel better” is likely to quickly fail as there is nothing specific behind it. Conversely, “It’s my intention to feel better by engaging in self-care at least three times a week,” is completely measurable and obtainable. It also lends itself well to making a more detailed plan. 3. What, When, Where In addition to what our intention is, we also want to address where and for how long we plan to focus on our intentions. Using a planner or other tool to write down specifics such as “Create business plan, 2 hrs in home office” on a given day eliminates uncertainty around logistics and reduces the anxiety we might otherwise face in the moment of follow through. A Ritual of Intention Ready to set an intention? Find a quiet space. I often enjoy going outside for this just to get away from all the technology. But, you can sit down anywhere you'll find peace. Then, follow along with these steps! From your seat, take a few deep breaths to center. Call to mind the issue you want to set an intention around and notice what happens in your body ‒ note any tension, heaviness, or tingling. Internally ask what is needed around this issue to ease discomfort or align with your values. Based on what arises, create an intention statement: “It’s my intention to…” “I will…” “I will focus on…” Check yourself. Is this intention obtainable? Does it only attempt to control aspects of your own behaviors? Is it something you can take steps toward immediately? If the answers are all yes, you’re ready to move on. If not, reassess what is within your control. Reaffirm your intention a few times to yourself. Listen to inner promptings that call you to action. Are there specific actions you can do right away to help yourself bring this intention to the forefront of your life and experience? Get up and go do one of those things immediately. If you don’t have something you can do immediately, rethink your plan. You need a step you can take to begin feeling the satisfaction that following your intentions can bring. If you set an intention and nothing happens, you’re not really being intentional. You’re throwing thoughts at the universe, but not being genuine. Be intentional. Be genuine. Feel the magic. Be the person who sees yourself all the way through! Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Safrianna Lughna, Executive Contributor Brainz Magazine Guided by radical acceptance, Safrianna (LCPC, MS) cheers on the "weird" and "woo" of the world. A multi-passionate student of life, Safrianna uses her skills as a therapist, educator, and spiritual teacher to provide individuals and businesses what they need to step into health and awareness on a multidimensional level. Safrianna led the creation of Living LUNA, a podcast, community, and movement centered on authenticity and self-empowerment. The Living LUNA community is a space where often-Othered people of the world are invited to co-create an uplifting, upleveling atmosphere. Safrianna leads a life off the well-worn societal path. When taking time for self-care, she enjoys writing poetry and science fiction, playing thought-provoking video games, and spending time with her family of cats and partners.

Written by: Robert McAlister, 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. 1982. Looking back, perhaps my interest in all things resilience (I knew it as survivalism back then) was originally sparked by watching First Blood ‒ the first Rambo movie aged around 15. The story of an ex Green Beret (US Special Forces) and decorated Vietnam veteran, who had to survive in the wild after an altercation with an overzealous Sheriff intent on hunting him down. Not everyone’s cup of tea I completely understand but please read on. Perhaps whilst not the most traditional route into the psychology and theories of resilience it was perhaps the initial spark for me. I am also sure there will be far more intelligent people out there than me who will challenge and question whether survival is resilience and vice versa, but there are certainly close links. According to a 2017 article by Ash Buchanan published in Benefit Mindset it states: Surviving Surviving simply means to continue to live or exist. When uncertain and unexpected events happen, we respond in a way that enables us to keep on existing. Our quality of life, however, has been diminished because we are unable to adapt to the unexpected events. Resilience Resilience refers to our ability to cope with uncertainty by bouncing back. In psychology, resilience is defined as an individual’s ability to adapt to life challenges. In ecosystems, resilience is defined by an ecosystems ability to respond to disturbances by resisting damage and recover quickly. Perhaps there were stronger links than I had previously considered. Anyhow, I was completely hooked when Rambo’s mentor went on to explain ‒ “He (Rambo) has been trained to ignore pain, weather, to live off the land and eat things that would make a billy goat puke” He’s an expert at guerrilla warfare, with guns, with knives, with his bare hands, his job was to win by attrition, and he was the best” What a guy, sounded resilient to me! However, another important element to this story is that Rambo was clearly affected by his wartime experiences and suffering from PTSD, clearly something missed (overlooked more likely) by the Sheriff. He has regular flashbacks to his time in Vietnam where he was imprisoned and tortured and has the physical and metal scars to prove it. We will come back to that point later. Interestingly most people associate the Rambo character with violence and gratuitous killing. Whist this is certainly true of the subsequent films it may surprise you to know that in First Blood, Rambo goes out of his way to not kill anyone (watch the film again). Note: This is not a film review article, so where am I going with this? With my imagination and interest fully lit, every free weekend I had were then spent living in the local woods, building shelters, finding water and food, and practicing primitive fire lighting techniques and sleeping out overnight. As I delved deeper into this interesting new world, I realised that there were a million books on the survivalist subject, some better than others, but I quickly stumbled upon a copy of Total Resistance by Major H. von Dach of the Swiss Army which was then and still is advertised as a cornerstone of any survivalist’s library. This legendary book is a manual designed to teach how to win even when an adversary is an unwinnable and superior military power. To me this was ‘very Rambo’ (visions of a one-man army) capable of taking on insurmountable odds and win no matter how difficult, but this was not fiction but fact. The book was written in 1957 to prepare the Swiss population for an occupation of Switzerland by Warsaw Pact forces, an eventuality then considered possible in the context of the Cold War. As I have previously mentioned, back in 1982 none of this meant ‘resilience’ to me, but years later I can see dots connecting, relationships and gaps in our thinking. 2022 Forty years later I have been reflecting on this very subject matter, based on the current situation playing out in Ukraine and how the general population have had to adopt a ‘total resistance’ approach to the latest Russian invasion. Watching teachers, shopkeepers, and taxi drivers on TV reports, making Molotov cocktails (improvised incendiary device), homemade ballistic vests, and old aged pensioners learning how to handle and shoot AK-47’s (assault rifle) so they can defend their homeland. In February 2022, the Russian invasion of Ukraine joined the growing list of 2020s era-defining events. Naïvely, much of Europe thought that war on, or over, its doorstep was a crime of the past, consigned to history. In their excellent article Resilience – What Can the Ukraine War Teach Us Caroline Field and Daniel Gunn discuss the following elements. This war has led to many Ukrainians having to personally take responsibility for ensuring their own survival, unthinkable to many in the West as we have consistently handed over responsibility for our societal resilience to our many institutions and agencies. This reliance on the ability of established and recognised institutions to maintain the status quo has reduced the extent to which most of us personally engage with creating our own or public resilience. My thoughts turned to the rest of Europe, and whether every countries population would or even could mobilise for this type of ‘total resistance’ in this way and what are the affecting and related factors involved. It appears based on the certain evidence that one key element is very much down to how the population is encouraged to engage in resilience type activities by its institutions. Increasing Resilience Capacity In a post pandemic world of ‘furlough expectant citizens’ has our collective mindset, capability, and capacity for resilience, or ‘total resistance’ been eroded further? One question worth asking, is do the institutions who are traditionally charged with societal resilience want the population to support these activities or have they made us less resilient and more reliant? Field and Gunn continue that historically this trade-off might not have troubled us, and for some thinkers handing over personal responsibility to effective, protective institutions is a sign of a developed country. But with unprecedented disruption in the form of a global pandemic, supply chain shortages, energy crises, the climate emergency, and most recently war, the position has shifted. Expanding capacity in institutions is challenging. Strong institutions grow slowly, they require time to gain public trust and their resilience-building capacity. Nordic countries appear to lead the way in this space according to the same national resilience experts. Historically rooted in the Cold War, Sweden’s Total Defence plan provides Swedes with detailed information on survival tactics in the event of a crisis or war. This includes the expectation that they should be prepared to support themselves for a minimum of seven days. Denmark and Norway both possess powerful and well-equipped Home Guard forces which fulfil duties ranging from chauffeurs for diplomats to full-scale military operations. Norway’s current Chief of Defence was previously head of the Home Guard, underlining the recognition of the significance of civilian efforts in these countries. This contrasts with the UK which has previously committed but underfunded and undercoordinated efforts of community involvement and support in dealing with crises. Earlier this article stated the following ‒ This has led to many Ukrainians having to personally take responsibility for ensuring their own survival. Would other European citizens be prepared and capable of such extreme resilience in similar circumstance. Slightly aside but highlighting related cultural and societal challenges; were the findings from the following survey. Back in 2015 a WIN/Gallup International Global Survey asked the question of which countries populations are most willing to fight a war for their countries and the results are quite interesting with the advantage of hindsight. Europe was the continent with the fewest people willing to fight a war for their country. From high to low, these are the percentages by European country: 74% – Finland 73% – Turkey 62% – Ukraine 59% – Russia 58% – Kosovo 55% – Bosnia and Herzegovina 55% – Sweden 54% – Greece 47% – Poland 46% – Serbia 41% – Latvia 39% – Switzerland 38% – Ireland 38% – Macedonia 38% – Romania 37% – Denmark 29% – France 28% – Portugal 27% – United Kingdom 26% – Iceland 25% – Bulgaria 23% – Czech Republic 21% – Austria 21% – Spain 20% – Italy 19% – Belgium 18% – Germany 15% – The Netherlands Globally, an average of 61% of respondents in 64 countries said they would. Morocco (94%), Fiji (94%), Pakistan (89%), Vietnam (89%) and Bangladesh (86%) had the highest percentage willing to fight. The country with the fewest people willing to go to war was Japan, with just 11% of respondents saying they would fight. But you only must look at what is happening in Russia upon the state requirement for additional conscription and the subsequent mass exodus of eligible males across Russia’s borders to see the reality versus statistics of such a monumental life changing decision. Perhaps one reason is that to some degree we have been somewhat sheltered from the horrors of war, over the last 20 years, with Middle East wars appearing somewhat remote and technically fought, seeing sterile digital images of drone strikes on CNN, Whereas the Ukraine war is being fought far more conventionally, old school perhaps with images of fighting in trenches, door to door, with war crimes and mass graves not seen since the Balkans campaigns in the 1990’s. There are huge differences between the computerised fantasies of the Call of Duty generation and the realities of actual war it appears! Whether we believe the statistics is one thing and considering that inevitably the world has changed since 2015, the findings still make for an interesting debate and analysis based on current European events and potentially worsening steps. National Resilience Strategies Most countries are struggling with creating the notion of, explaining, and building greater societal resilience. A recent Institute for Human Sciences seminar discussed such a topic: The EU, the Ukraine War and the Meaning of Resilience. The keynote speaker Nathalie Tocci Director of the Istituto Affari Internazionali, Honorary Professor at the University of Tübingen and Pierre Keller Visiting Professor at the Harvard Kennedy School. Addressed the following: Resilience can both mean the readiness to withstand pain and the ability to bounce back and transform and there are opposing interpretations. Against the backdrop of the Ukraine war, Vladimir Putin perhaps banks on the EU’s low threshold of pain endurance, be it in terms of bearing the energy and economic costs of the war, its defence implications, or the long-term societal acceptance of refugees. Whereas the EU instead relies on its inherent DNA to transform crises into opportunities for the integration project. I would encourage anyone interested in this subject matter to watch the recording of that seminar. The UK’s own National Resilience Strategy which is currently under review and will call for a “whole of society” approach. This will be essential to deal with the limitations of the current resilience activity and put plans in place to protect, adapt, and respond to changing conditions and mass disruptions. Over the last year I have been actively involved in developing and to some part measuring community and responder resilience both in the UK, Ukraine and first contact bordering countries. As part of my UK based projects, I have come into contact with The National Consortium for Societal Resilience. They have developed some interesting research conducted by Alliance Manchester Business School and Thames Valley Local Resilience Forum (LRF) into this area of work 'to enhance the whole-of-society approach to resilience, so that individuals, community groups, businesses, and organisations can all play a meaningful part in building the resilience of their society’ There has also been some discussion in the UK around a “National Reserve Force” which could be an interesting direction. However, this would need to raise awareness and provide guidance and structure for the average citizen to feel empowered to do their part. Again, these initiatives are highly dependent on institutions and agencies driving this change rather than citizens understanding the importance of having this type of resilience when crisis, disasters or emergencies strike for themselves. Developing Societal Resilience Ukrainians have made unimaginable sacrifices to protect their country. Given the current and future disruptions to all our lives, it is an excellent time for a much wider global debate around societal resilience. This must include conversations about the current and future risks to the world and acceptable levels of disruption that the public is willing to tolerate and be ready for. How we prepare our citizens and communities to be more resilient What education and training they should receive What equipment and support they would need The world is once again facing the spectre of a nuclear threat and newspapers are full of articles asking what would we do if nuclear attacks occurred? We are perhaps closer to being back in the 80’s and hence subconsciously provoking the themes within this article. Whilst this article is set against the backdrop and context of war in Ukraine, the examples on ‘resilience versus reliance’ highlighted can be clearly related to many other global emergencies, crises, or disasters large or small in scale. We have yet to fully realise the longer-term interconnected risks and impacts of the next war, pandemic, or global climate on regular citizens and their ability and capability to survive and remain resilient. Coming Full Circle I mentioned in my introduction that my starting point into this subject matter came through an interest in survivalism and I guess in becoming a survivalist. The Wikipedia definition of a Survivalist is as follows: A survivalist is a person who anticipates a potential disruption in the continuity of local, regional or worldwide society, and takes steps to survive in the resulting unpredictable situation. Today, could you not use similar terminology for Business Continuity, Risk and Resilience or Emergency Planning experts? In Rambo 3 – (Brace yourself, yes there are 5 movies!) Rambo’s mentor requests his help on a mission to Afghanistan (back in the 80’s and pre 9/11 the US and allies where helping Afghanistan people fight Russian invaders) Funny how things turn out heh! Rambo who is now retired and trying to live in peace with religious monks (yes that’s right), says he cannot return to fighting again, explaining “my war is over” obviously talking about his deeper inner conflicts and the fact he has found a level of peace. His mentor then explains that he has not yet come ‘full circle,’ that he cannot fight what he really is and that he needs to come full circle. Going on to explain that US Special Forces did not make him this super soldier it was in him all along. He tells Rambo a story about a sculpture who brought home a huge rock and worked on it till one day his friends said what a marvellous sculpture he had created. The sculpture said, I have created nothing, the sculpture had been there the whole time. He had just cleared away the rough edges. Basically, alluding to the fact Rambo had always had this ‘inner resilience, fight or strength’ inside but the military had just cleared away the rough edges. But it raises an interesting point, I wonder how many of us are unaware that we have this innate inner resilience or fighting strength’ within, but no one (including ourselves) has ever sought or more importantly needed to find it through self- awareness, training, encouragement, or guidance. Whilst many reading this may feel the many references to Rambo are irrelevant, flippant, or disrespectful against such serious contents covered, then consider this! Metaphorically Rambo came to my rescue back in 1982, when life was a little darker for me personally, it inspired me to believe that when bad things happen and life gets tough, you can survive and move forward whatever the odds. A belief that perhaps we all have a little Rambo spirit in us all when needed. We sometimes need inspiration, and it may just come from surprising sources is all I can say! So, this is an important part of my own resilience story. Resilience Ownership “We know ourselves only as far as far we’ve been tested” Extract from a poem by Polish Nobel laureate Wislawa Szymborska Progress is not impossible, but the next crisis may hit larger and faster than the institutions charged with readiness can respond and recover. This makes it even more important and effective to increase our societal and personal engagement with resilience. Strengthening overall resilience not reliance must be our number one priority against future crises. We undoubtedly live in a rapidly changing world — a world where uncertainty or unexpected events are becoming more frequent. What worked yesterday is not necessarily going to be enough to see us into the future. Neither is trying to remain completely risk free — attempting to stop all unexpected events up front, which is just impossible. Similarly, our institutions will struggle to cope alone with these growing challenges. Uncertainty challenges us to become aware of how we can use unexpected events to transform ourselves. Uncertainty challenges us to become mindful of the innovation opportunities, such that we can adapt, evolve, and thrive in response to our changing contexts. Uncertainty presents us with a choice — we can choose to be fearful and stick to what we know, or we can choose to lean in, question our underlying beliefs and assumptions, and discover how we can adapt in the face of our challenges. Perhaps we will ALL need to find a little ‘Rambo’ spirit when needed! Follow me on Instagram, Twitter, LinkedIn, or visit my website for more info! Read more from Robert! Robert McAlister, Executive Contributor Brainz Magazine Robert’s mantra is ‘think differently’ and he certainly walks that talk in everything he does. Certainly not one for taking the easy path, he thrives on a challenge and the words ‘the most tenacious person we know’ are a major understatement. He is a recognized leader in the field of leadership and team coaching. and is the Director and driving force behind Glenbarr Coaching, who offers a very different coaching experience. For over 30 years he has worked globally with a diverse range of high-profile clients from Governments to NGO’s, Private Sector Corporates to Public Sector Agencies. Celebrities and Senior Executives who have all benefitted from his sought-after talents. Such a wide portfolio and body of work has provided him with very unique insights and approaches to training and coaching strategies that work and are sustainable. The central theme to Robert’s career has been people development and growth. Specialising in mindset, behaviours, and team dynamics to effect positive outcomes and increased performance. Equally, at home in the boardroom or challenging field environments getting his hands dirty, Robert’s real magic is bringing the best out of individuals or teams to achieve their goals. If you are looking for a truly transformational experience that is remembered and relived long after any official training or coaching session, then Robert is the guy to talk to! Photo Credits: Artwork by www.craftybitchhk.com

Written by: Rita Trotter , 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. ‍Do you know how your body tries to get rid of bad things? It goes through a process called detoxification. That’s right — every day, your body uses different processes that help eliminate substances it considers harmful. But what happens if you start eating too much sugar, or taking in too many calories? Or even worse, what if your body starts reacting to the toxins after they’re already in your system? Toxic buildup can lead to a variety of diseases, so it’s important to remove toxins from your body regularly. This article will teach you about how your body deals with toxins, where these toxins come from, and how you can help your body get rid of them faster. What is a toxin? A toxin is any harmful substance that can damage cells or tissues in the human body. Your liver is responsible for getting rid of toxins in your body. When your liver is congested, toxins can build up in your body and cause a variety of health issues. One of the main causes of toxins in the body is when your digestive system isn’t working properly. When you eat, your body uses digestive enzymes to break down food so that nutrients can be absorbed. If you have an imbalance of these enzymes, starches, fats, and proteins can be left unprocessed, which can cause toxins to form. Toxins can come from a variety of sources, especially in the food you eat. In fact, the average person ingests around 400 pounds of toxins every year. Some toxins can be removed through your kidneys and urine, but others, such as heavy metals, are more difficult to excrete. How does your body rid itself of toxins naturally? Your liver, kidneys, and intestines work together to filter out toxins in your body. The liver is one of the most important organs in your body when it comes to purging toxins. When toxins are introduced into your body, the majority of them are sent to the liver to be broken down, recycled, and excreted. In order for your liver to do its job, it requires B vitamins, iron, and amino acids like glutamine. These nutrients are also necessary for the proper functioning of your immune system, red blood cells, and even your mood. The liver also relies on water to do its job. If you’re dehydrated, your liver cannot break down toxins as effectively. Your intestines also play a role in removing toxins from your body through digestion. The longer food sits in your digestive tract, the more likely it is that harmful substances will be absorbed into your bloodstream. It's important to drink plenty of water each day because this helps flush out toxins from your body. Your kidneys also produce urine that helps cleanse your blood and flush out unwanted substances that have been absorbed into your bloodstream. Why is it important to remove toxins from our bodies regularly? Toxins can cause a variety of health issues, including inflammation, liver disease, kidney disease, and even cancer. When your body is full of toxins, your immune system is forced to work overtime to keep you healthy. This means that your body is less effective at fighting off bacteria and viruses that make you sick. Toxins can also cause inflammation and damage to your joints, skin, and organs. If you have high levels of toxins in your bloodstream, they can even find their way into your brain, leading to mood disorders like depression, anxiety, and lethargy. With a healthy liver, digestive system, and kidneys, your body is able to get rid of toxins more efficiently. This also frees up your immune system to focus on fighting off infections. The 5 ways to remove toxins from the body 1. Liver support - This is the most important thing you can do to get your liver on the right track. Your liver is a key organ involved in the detoxification process, so it's important you give it all the support it needs. Some of the best liver support supplements include N-acetyl cysteine, milk thistle, and Liv-52. 2. Gut support - The digestive system is an important organ involved in the detoxification process. By supporting the gut, you can help your body remove toxins more effectively. Some of the best gut support supplements include probiotics, prebiotics, and enzymes. 3. Regular detoxification - As toxins are broken down, they need to be removed from the bloodstream before they can cause damage. Regular detoxification can help to support this process. Some of the best detoxification supplements include chlorella, activated charcoal, and barley greens. 4. Regular Exercise - Exercise is a great way to remove toxins from the body. It can help you lose weight, burn calories and reduce stress. The human body produces toxic chemicals called byproducts when it breaks down food. These byproducts are stored in fat cells and eventually cause health problems like cancer, heart disease and diabetes. Exercise helps remove them from your body by burning them up as fuel for your muscles. It may sound strange, but exercise actually helps cleanse your body of toxins. When you exercise, your heart pumps more blood than usual throughout your arteries, which allows toxins to be flushed out of the system faster than normal. This helps prevent the buildup of these harmful substances in fat cells that can lead to cancer and other diseases later on in life. 5. Drink plenty of water - Water is the secret to good health. It helps you detoxify your body, keeps your skin clear and healthy, and helps you lose weight. Water detoxifies your body by flushing out toxins that have accumulated in your system over time. This can include heavy metals such as mercury, lead and cadmium; carcinogens such as benzene; and chemicals like pesticides or industrial solvents. Water also helps prevent constipation by keeping waste moving through the intestines. Water also helps with weight loss because it's a natural appetite suppressant. When you drink plenty of water throughout the day, you'll eat less food than when you don't drink enough water. Learn to identify which foods help your body get rid of toxins When we think of detox, images of green juices and smoothies come to mind. While these and other raw foods do have their benefits, they are not the only way to go about detoxification. And while not as glamorous as cleansing and juice diets, there are many other ways you can get rid of toxins and excess waste from your body in a natural — and sustainable — way. Let’s take a look at some of the best foods that help you get rid of toxins. Oatmeal Oatmeal is a plant-based food that is rich in soluble fiber, a type of fiber that is helpful in removing toxins from the body. It is also low in fat, packed with protein, rich in manganese, and high in magnesium. Oatmeal is also a great source of tryptophan, which is a mood-boosting amino acid. If you’re feeling stressed out, depressed, or anxious (which can sometimes result from digestive problems), a soothing bowl of oatmeal can help calm you down and give you a sense of peace. For maximum health benefits, try to eat oats that are made from whole grains. Oats that are processed into quick oats (which are made from rolled oats) lose most of their nutritional value. Oats that are made from whole grains are not only easier to digest but are also more nutritious and have more soluble fiber than rolled oats do. Turmeric Turmeric is a plant whose roots are used in cooking and has been used for thousands of years in both Chinese and Indian traditional medicine. It’s a potent antioxidant and anti-inflammatory, and some studies show that it may even be helpful in preventing and treating cancer. A diet high in turmeric has been shown to reduce symptoms of irritable bowel syndrome (IBS), including stomach cramps and diarrhea. It also has a significant impact on liver health: it can help prevent liver damage and reduce the risk of developing liver disease. You can add turmeric to your diet in many different ways, including by adding it to your oatmeal or putting it in your smoothie. You can also add it to your soups or stews, or try using it as a spice rub on meat. Berries Berries are some of the most powerful detoxifying foods on the planet thanks to their anthocyanin content. Anthocyanins are flavonoids that give berries their purple, blue, or red color and act as potent antioxidants in the body. They also have a host of other benefits, including reducing inflammation, improving cardiovascular health, and fighting off certain cancers. Anthocyanins are water-soluble, meaning that they are easily broken down and flushed out of the body through urination. This makes berries a great choice for detoxification and can be especially helpful for those who suffer from bloating or digestive issues. Dark Leafy Greens Dark leafy greens such as kale, spinach, and Swiss chard are packed with vitamins, minerals, and antioxidants. They are also abundant in fiber, which helps to remove toxins from the body. Dark leafy greens are also high in vitamin K2, which is important for cardiovascular health and may even help to prevent certain cancers. Make sure to incorporate these powerful detoxifying foods into your diet, and you’ll be on your way to a healthier, less toxic body. Beans Beans are an excellent source of fiber, which helps to remove toxins from the body. They are also packed with protein and B vitamins, which aid the body in detoxification. Beans are also great for digestive health, as they contain gut-healthy fiber, protein, and minerals. They can help to reduce the risk of colon cancer and other digestive diseases as well. Eggs Eggs are another incredibly detoxifying food, thanks to the potent antioxidants found in the yolks. Powerful antioxidants like lutein and zeaxanthin can be found in the yolks of eggs and can help your body get rid of toxins more effectively. Beets Beets are not only delicious, but they’re also a very detoxifying food. They’re particularly helpful for supporting the liver, as they contain betaine, a compound that helps to clear toxins from the liver. Whether you want to do a little detoxing for yourself or help your body get rid of toxins naturally, taking note of the above mentioned information will help you stay living the best life without the threat of toxin buildup. It’s important to remove these toxins regularly so that they don’t cause damage. You can do this by supporting your liver with supplements, eating foods that are detoxifying, and regularly engaging in a detoxification program. When you regularly detoxify your body, you are generally safe from dreaded illnesses, your energy and mood improve, and you'll live a generally healthy and happier life. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Rita! Rita Trotter, Executive Contributor Brainz Magazine My passion, work, and philosophies focus on the joy factor, self-acceptance, physical and emotional cohesion, and authentic wellness and I enjoy sharing my wisdom for all that is connected to a successful and healthy life. My foundation in women’s health comes from my own struggles with weight, sleep, energy, productivity, and health and my passion to share this with the whole female collective. I am a Personal Trainer, Nutrition Coach, Behaviour Change Specialist, Long Covid Rehabilitator, Women’s Hormone, and Pre and Post Natal Specialist, Health for Business Coach, published author of three globally selling books, and the creator and facilitator of The Self-Health System Programmes.

Written by: Bronwen Sciortino, 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 ‘quiet’ revolution seems to be a sign of the times. ‘Quiet quitting’ hit the airwaves and became a buzzword overnight not that long ago, but it seems it’s not the only ‘quiet’ trend on the rise. Now, we’re starting to hear about ‘quiet firing’ as well. Some would say that it’s been going on for a while and has simply had a “rebrand”, but it suddenly seems to be more prevalent than before. Basically, quiet firing involves a manager losing faith in the ability of an individual or a team of individuals, and instead of working with them to problem solve, they simply turn their back, give them no time or energy and hope that they will de-select themselves from the organisation. In some extreme cases, the manager engages in active gaslighting, white-anting or ‘icing out’ behaviours to make the employee so uncomfortable that they can’t stand to work for them anymore. Why do managers engage in quiet firing? If asked, most people would likely say that they applaud employees for quiet quitting; after all, they’ve been worked to the bone, pulled from pillar to post (and back again) and let’s face it, they’re exhausted. They deserve a break, and if their organisation isn’t going to value them, then they should be able to quiet quit and get away with it. The general consensus when it comes to the managers’ quiet firing trend is that they’re weak leaders who can’t be bothered to do anything for anyone other than themselves. In most circles, they’d be described as lazy bastards who only look after their favourites. But is this really true? Inherently, most people aren’t maliciously minded. But that can be forgotten in the heat of the moment. There are many unconscious beliefs that are programmed into us from a very young age. One of those beliefs is that people in management positions are higher on the totem pole than us. Inadvertently, this means that we tend to believe that they must be better than us. The further up the pole they go, the more we expect of them. Despite these expectations, reality is very different. We’re a melting pot of different people with different makeups of IQ (Intelligence Quotient, which measures your ability to solve problems, use logic and grasp or communicate complex ideas) and EQ (Emotional Quotient, which tests your ability to recognise emotion in yourself and others, and to use that awareness to guide your decisions). Importantly, though, I think we forget that EVERYONE is exhausted right now. And EVERYTHING is much harder when we’re tired. So, we’re seeing a situation where employees are exhausted – so they’re quietly quitting. And, their managers are also exhausted – so they’re quietly firing. Often, both of these things occur without conscious decision; it happens because it’s the easiest way to get through a really tough situation. If it’s unconscious, it’s not really bad … is it? Perhaps the biggest issue here is that we feel we must classify the situation as good or bad. What if it’s neither? What if, instead, it’s a moment in time where we can get a bit of clarity from another perspective and we can all give each other a break? It’s tougher right now, no question. Maybe it’s time to do things in a different way so that we can all move forward and make changes for the good of everyone. It all starts with a simple, authentic – that is, genuine – conversation. Employees: have an authentic chat to your manager. Managers: have an authentic chat to your team members. Ask questions about: what’s happening? What it’s like from the other person’s perspective? What goals can you set as a team that will help to move everyone forward? Acknowledge where you’re starting from. If that’s exhausted, then that’s OK. What’s the first step you will all take to move from that starting point towards being energised? Drop the assumptions. The core of the quiet quitting and quiet firing movements is this: they’re driven by assumptions. As an alternative, perhaps we could make the fundamental assumption that everyone is doing the best they can right now. Maybe that will change the way we look at what everyone is doing. If you want some help with ways to start thinking about moving forwards differently, then dive into my free email series which you can get by clicking here. It’s full of seven of my favourite steps to overcome overwhelm, reduce stress, take back control and keep things super simple. Bronwen Sciortino is a Simplicity Expert, an internationally renowned author, and a professional speaker, and you can follow her on her website, Facebook, Instagram, or LinkedIn. Read more from Bronwen! Bronwen Sciortino, Executive Contributor Brainz Magazine Bronwen Sciortino is an International Author and Simplicity Expert who spent almost two decades as an award-winning executive before experiencing a life changing event that forced her to stop and ask the question ‘What if there’s a better way to live?’ Embarking on a journey to answer this question, Bronwen developed a whole new way of living – one that teaches you to challenge the status quo and include the power of questions in everyday life. Gaining international critical acclaim and 5-star awards for her books and online programs, Bronwen spends every day teaching people that there is an easy, practical and simple pathway to creating a healthy, happy AND highly successful life. Sourced globally for media comment as an expert and working with corporate programs, conference platforms, retreats, professional mentoring and in the online environment, Bronwen teaches people how easy it is to live life very differently.

Written by: Anna Letitia Cook, 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. What do you do to create calm and rejuvenate your energy and creativity during each day? Having started my career in a relatively balanced way full of good intentions where I went to the gym every day, stopped for lunch and left work at a reasonable time, I then progressed in my career with higher levels of pressure and increasingly tight deadlines so spent years working overly long hours, eating a sandwich or salad at my desk, taking no breaks. Thank goodness I realised feeling drained, grumpy and irritable all the time was NOT part of my dream! I saw the light! What do you do each day to bring some fresh air (both literally and figuratively) into your life? Mindset is everything! It is essential to have a good balance of mental, physical and emotional wellbeing to feel and perform at our best – I am not talking about work-life balance here, just simple changes that are done regularly can completely change your mindset… Whether you like it or not, exercise is essential to all aspects of our wellbeing, be it a 10-minute walk in the local park a couple of times a day or something more strenuous. As important is loving and caring for your mind. If you don’t like meditation, just set aside a quiet time where you can be completely undisturbed – let your thoughts drift, don’t focus on anything, just give your mind some peace – and smile while you are doing it. Think of a beautiful river, with sun twinkling off the water, birds singing. Quick Wednesday Wisdom Tips: Whatever you do in your day, take a COMPLETE break every 2 or 3 hours (more often if possible) and go outside to walk for 10 minutes, or if the weather is appalling find a quiet corner in a different part of the building and do some stretching, focusing on your back, shoulders and neck… It clears your head, restores your energy and boosts both creativity and productivity Likewise, at least once during the day take 10 minutes (preferably longer) to meditate or have a quiet time with your thoughts drifting. Mindset is everything! I now schedule breaks into my diary to make sure I stop whatever I am doing and go out. These scheduled breaks are ‘carved in stone’ for me. They are as, or more, important than any meetings as they help keep me positive, energetic, creative and smiling! So please drop me a line and tell me what do you do each day? Or, what could you bring into your day now to rejuvenate both your body and mind? I would love to hear your ideas... (email me on anna@annaletitiacook.com) Enjoy! P.S. You can even bring walking into to your meetings and improve results! Follow me on LinkedIn, Twitter, and my website for more info, and listen to my podcasts on Youtube and Spotify. Read more from Anna! Anna Letitia Cook, Executive Contributor Brainz Magazine Anna Letitia Cook is an international career development and wellness coach, author, speaker, radio/tv presenter, passionate about helping clients find clarity, energy and fulfilment in their life choices ‒ their holistic success. She created her first company in the entertainment industry at age 32 before switching industry and moving into international real estate. Midlife approaching, hungry for a dynamic change, she refocused her experience, founding her current business to help professionals shape and energise their own future. Creator of the 'SCOPE' and '4Fs' processes for career, fulfilment and holistic success and author of ‘Unstoppable Goddess: Every Women’s Guide to Freedom, Fulfilment and Success’, Anna was awarded United Nations Women's 2016-2017 Global Champion for Change @ Empower Women. Anna is the presenter of the radio tv shows WomenUP 'Inspired Women' and 'Beyond the Bottomline. Her motto: Living life holistically – Career and wellness together!

Written by: Marques Ogden, 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. Limiting beliefs are the ones that hold you back from accomplishing your goals. The human mind has a remarkable capacity to generate an unlimited number of reasons why something is impossible. There is a high possibility that, at this time, you are being held back by limiting thoughts you are unaware of. There are several different types of limiting beliefs. They could include the following: "I usually fail when I attempt something." "I am not skilled at this." "My success is either selfish or unethical." "I'm not meant to succeed at this." "People will criticize me if I attempt this" It might be any flawed thought that repeats itself. Regardless of the precise belief, this form of negative thinking will prevent you from attaining your objectives. Before you can remove them, you must first recognize them. Overcoming Your Limiting Beliefs You may dispel these negative thoughts by pointing them out and convincing yourself that they are false. Each individual has a unique collection of repeating negative thoughts. How about yours? Recognizing when this occurs is an important stepping stone in overcoming them. Utilize Examples How do you convince yourself that a belief is untrue? Examples are an excellent method. Consider your personal experience and instances in which you've conquered obstacles. Consider the lives of others to determine how they overcome problems. Consider a period when you were successful in the past. Did others judge you? They were likely pretty pleased for you, which helps you see that this limiting belief is false. Implement Positive Affirmations Limiting beliefs are a mental habit. Through positive affirmations, you may form new behaviors. Instead of telling yourself repeatedly that you cannot accomplish something, remind yourself that you can. If you fear success, repeat to yourself, "I am successful. I will achieve, and my success will inspire and assist others." Say to yourself, "I'm learning this, and I can master it just like any other talent," if you're not proficient at anything. Simply repeating these optimistic sentences helps counteract negative internal dialogue. Adopt a Growth Mentality The growth mentality is a mode of thinking that enables you to transform such negative ideas into positive ones. It says we aren't static and fixed but change and grow over time. This can be used in any part of your business and will teach you how to m your "inner critic" from telling you that you can't do something. Evaluate Your "Why" Referring back to the "why" behind your current efforts might help you view things from a more positive perspective. Reconnect with your initial objectives and vision. Next year, where would you want to be? Use your accomplishments to combat negative thinking. Imagine a Positive Outcome The reward for attempting anything is worth the risk. The worst that could happen is making a mistake; however, an error is an excellent learning opportunity. If you understand this, you can stop letting your inner critic hold you back and take action. Are you willing to act today? Find yourself a strong support group and start acting today. Visit my website for more info! Read more from Marques! Marques Ogden, Executive Contributor Brainz Magazine Marques Ogden is a leader in leadership, marketing and sales, diversity and inclusion, mindset enhancement and overcoming adversity. After losing everything he owned in a bad business deal in 2013, he filed a chapter 7 bankruptcy, lost his home, his car, and all of his money and ended up taking a job as a janitor for $8.25 an hour working in the graveyard shift. After his "spoiled milk" moment, Marques decided to take accountability and responsibility for his life and he decided to turn his pain into his purpose to become an inspirational keynote speaker. Since April 2016, he has spoken for over 35 fortune 500 companies and he is a coach, a consultant, a best-selling author, a podcast co-host and more.

Written by: Helen Kagan , 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. What – you might think ‒ is she talking about? How can we possibly CHOOSE these things? What tree did she just fall off ? OMG. These “new-agers”… They always bring up some unprovable nonsense, with no science behind it, no solid foundation, just fairytales. Well… what can I say, being one of those “new-agers” (in addition to being a scientist, artist, energy healer, psychologist, therapist, and a few more “hats”)? I’ll say – come on, guys, it’s 2022. We all are survivors to a degree, some more, some less. But, we all have been going through quite a few challenges, overcoming quite a few obstacles, and dealing with multiple crises – both personal, domestic, professional and worldwide . We now know much more than we did even a couple of years ago when the pandemic hit the world and we were definitely NOT prepared for that. I was devastated, my business was crashed, and I felt completely "de-railed" just as most people were at the beginning of our "new era of Covid." We then lived trying to define our "new normal" ‒ whatever it meant for everyone and for society at large. E ven a year ago when we realized and began to experience full speed many unwanted consequences of the world’s medical, financial, clinical, ideological, political, ecological, and many other changes that came out from the formation of that infamous “new normal .” Or earlier this year when a crazy and deadly Russian- Ukrainian war began, and every person had to make even more dramatic choices while the whole world began to experience consequences that we were not prepared for either. So… Can we really choose those BIG things I put in the headline, or do they just happen to us ? OK, let’s think about it. We are making choices every day, most likely – every hour if not every minute of every day. It is an avalanche of choices! How can we make them wisely? Is it ever possible? I would like to examine, together with you, how our c hoices can make the World a better place for future generations. Can we really choose not to repeat our “bad/wrong choices”? Can we repair the damage of the previous choices, and are they mistakes or “lessons”? How can our new, intentional choices enhance our lives and the lives of our loved ones? Do our choices hold us back and disallow our own growth and evolvement? What creative choices can dramatically enhance and even make our lives miraculous? How to discover a “Healer Within”? What is the unique role of Art and Healing in enhancing well-being and in the betterment of our lives today, in our “new normal” reality? I would like to dedicate a whole new article to each one of these important questions, along with the issues you see in the headline. Choices. Mistakes or Lessons? I would like to share a famous quote from one of my favorite writers – “ In the midst of hate, I found there was, within me, an invincible love. In the midst of tears, I found there was, within me, an invincible smile. In the midst of chaos, I found there was, within me, an invincible calm. I realized through it all, in the midst of Winter, I found there was, within me, an invincible summer. And that makes me happy. For it says no matter how hard the World pushes against me, there is something stronger ‒ something better, pushing right back.’’ ‒ Albert Camus Interestingly, I am finishing this article about choices we make, right on the verge of Rosh Hashanah – one of Jewish sacred Holidays – a New Year. In the Jewish tradition it is a very special time for reflection, introspection, contemplation, and of course ‒ celebration. And while my last name is Kagan, one of the “chosen” Jews (but mostly as a target for antisemitism – a reason for fleeing a beautiful with a colossal cultural heritage yet very insane country with a totalitarian regime ‒ the former Soviet Union), I see it quite symbolic that my first article is being written in this very special time. And being aware of the importance of this paradigm, I am submitting this material dedicated to making choices , as one of the Executive Contributors to Brainz Magazine. For this article, I decided to offer my 7 “Briefs” for you to feel supported on your Journey. I am also highlighting just 2 of the main holistic (mind-body-spirit) concepts/patterns I believe can affect our choices, decision making, desired results, and consequential outcomes. In the next articles, as promised, I will address in detail the important topics I’m just briefly mentioning today. These are – success, wellness, abundance, creativity, healing, and others – will be “put under the microscope” and examined regarding how our choices affect each of us, our family, community, and society at large. The theme of “making a choice” and the process of “discovering and embracing a Healer Within” ‒ are extremely interesting and important to me as a holistic practitioner. I call it a Journey from MESS to EASE, where M.E.S.S. is an abbreviation for Mental Emotional Spiritual S … (you can put your own S: as in Stress, Survival, etc.), and E.A.S.E. is an abbreviation for Emotional Awareness Spiritual Evolvement. All this and more will come in detail in my next articles. Stay tuned! And in the meantime , you can enjoy my unique “HealingArts” @ www.HelenKagan.com . Thank you! Quick 7 “Briefs” to support your Spiritual Journey from MESS to EASE. Find your Vision . Define your Mission . Live on Purpose . Embrace that Self-love is not selfishness. Practice it daily. Recognize that Life is happening for us and not to us. Discover what you are good at. Follow your Dreams . Find what makes you happy . Get creative . Express yourself! Remove clutter & chaos . Make clarity . Stop procrastinating. Just do it ! Create positive daily routines , regardless of your occupation or lifestyle. And here, I will elaborate on the first 2 of the main holistic (mind-body-spirit) concepts I consider very important on your amazing Journey from MESS to EASE . 1. Find (or create) your Vision, define your Mission, and live on Purpose. It is a well-known fact (scientifically proven) that people who live their Life on Purpose and have their Mission and Vision in place are living much happier lives. Living on Purpose and bringing my Visions into reality have always been important to me as I consider myself a Visionary, an Artreprenuer, and a person of dignity and integrity. For instance, as a Visionary artist it is important for me to have a powerful and unique message I communicate through my art. A message that can touch people’s souls, uplift their spirits, and warm their hearts. This is why I originally created my HealingArts ™ , which is saturated with Love, Light & Gratitude I convey through healing frequencies of color, sacred geometry, embedded spiritual messages, energetically balanced composition, and positively charged intention. This is how I understand my own Purpose and Mission for my unique spiritual and healing art. However, very often, I find myself being conflicted by various “material” matters that I do not accept as “spiritual.” I am sharing here my own struggle as an example, but you might want to look for, identify, and recognize your own limitations, which, for instance, are standing on your way to success (those infamous “negative beliefs”) – they can be the same or different. What’s important is to find them ‒ your own limiting beliefs, recognize what they are and how they are stopping you from success; work with them, and hopefully, get rid of (release) them forever! For instance, I have always had an internal conflict of how I can simultaneously be spiritual and prosperous. I felt that if I consciously and intentionally AM on my Spiritual Journey, then it is impossible for me to become wealthy. Abundant – yes (energetically and spiritually). But prosperous? No. I did not feel that these opposite (for me) things can be congruent in any conceivable way. This is probably one of my biggest limiting or negative beliefs, blocks, or whatever else you want to call them – which I myself put into my own reality to “sabotage” my success. It is called “self-sabotage” – which of course is not something we do consciously! These “limiting beliefs” are hidden, they operate like “brainwashed ninjas,” as they’re definitely playing deadly mind games with us. I have worked plenty, both by myself and with various holistic practitioners, to get rid of my negative beliefs about wealth & prosperity, as well as on many other challenges that keep me from being abundant and happy. I can’t say that I am where I want to be in regard to abundance and prosperity, but I do know that I am on my way there! What was quite surprising for me to discover is that those “financial blocks” I have – are indeed multi-generational, multi-lingual, and are also related to my Self-worth, Self-Acceptance & Self-Love. Interesting… I hope this will be helpful for you to identify and finally get rid of yours – good luck! 2. Learn that Self-Love is not selfishness. Release your Negative Beliefs . Practice it daily (remember ‒ put your own oxygen mask first!) I feel that NOW is a critical time for many of us – “Spiritual Beings on a Human Journey” – to shift. To shift from fear – to love, from surviving – to thriving, despair – to happiness, illness – to wellness, from war – to peace. For instance, my "HealingArts" – is the foundation for my own shift to Love, Light & Gratitude. What’s yours? First, I had to learn that Self-Love is not selfishness (am still learning :). I am also learning that I must become my number 1 priority in order to show up for people I serve, help, and assist. Therefore, my “lifestyle choices” are now shifting in the direction of “what are the most loving things I can do for myself so I can help others who need me, who rely on me, who I am here to serve. “ Yes, it does feel a bit weird, as I am absolutely not used to being the number 1 priority for myself. It is a learning curve, again, but a very necessary one, as many of us, especially women caregivers, are so used to serve others while forgetting to take care of or at least attend to our own needs. As we already know, “negative beliefs” are those blocks that your subconscious mind puts there to “protect” you from happiness, abundance, joy, health, and wellbeing – you name it! These beliefs need to be intentionally worked on to be released (eliminated) from all your systems as THEY ARE TOXIC. Examples could be your beliefs that “you are not good enough,” that “you are not worthy of” (money, happiness, love, etc.); that you can never be able/capable to do… or that you will never find… (love, relationship, good job, etc.); and many other limiting beliefs that poison your mind and therefore negatively affect all aspects of your life. We can’t feel worthy of anything without first embracing a basic concept of “Self-Love .” You most likely heard that no one (including the Universe, God, Angels, and all possible Sources) can love you more than you love yourself. Moreover, you can only receive from any outside Source exactly what you’re allowing to give to yourself from your inside Source ‒ i.e., receive from yourself. Many people get lost in this one, but it is really simple – you can’t expect to be given something from anywhere until you consciously allow yourself to receive it – which is one of the main principles of Self-Love. But how do we know what Self-Love is if we never experienced it? I will define Self-Love as an unconditional experience of love for yourself no matter who and what you are, do or have, what’s going on with you and/or around you or in the world. You just love & accept yourself just the way you are, and that’s the whole meaning of it. It doesn’t depend on you being smart or not smart, pretty or not pretty, talented or not, loving and caring or not, etc., etc. It doesn’t depend on you being something or anything. It is about an unconditional acceptance of yourself. It’s true that it is not always easy to remember to put “your own oxygen mask first,” but this is another main principle of Self-Love that will allow us to provide help and serve others in need. Please allow me to end this article with my own poem which is a part of an “Anthology of Poems” written in 2020-2021 as a passionate response to our “new normal” reality... I Trust It’s been a really long time since I lost it… I lost my Trust in people, places, things – THEY come to me in daylight and in dreams They’re hunting my subconscious and my peace And I can’t sleep. I feel like damaged broken piece Of something so valuable and sacred but… they keep coming to destroy my trust, my hope for the betterment in people, in World that’s full of lies, pretense, betrayal, Distrust, brutality, and violence… Perhaps I can Forget it all. And not become a stale ordinary boring nobody. To let the Light come in and bring me back my Trust and Hope that loneliness is just a gift to be exchanged for Love, but no. THEY keep coming and telling their never-ending stories With overflowing anger, bitterness, and sorrows ‒ The memories that don’t even belong to me... They torture my forgiving, and I lose my Trust, Again. I want to keep my blessings, my gifts, My miracles that happen every day when I am open to listen. When Spirit whispers in my ear gently And I am ready to receive. Without feeling broken, Abandoned, abused, destroyed, and violated… Just trusting and allowing to forget. Just loving and allowing to forgive. Just holding breath and being quiet. Just letting stillness to embrace me to Forgive and Trust. Again. Just open a door, no – a tiny window, a little crack to take a sip of crispy air the freshness and breathtakingness of which lets me erase the fears, hurt, betrayal, darkness, losses, tears Forever. The solitude that’s never been intended, The fear of being hurt again. I want to trust that It will never happen. I want to trust that I, in the eternity, will have my joy and happiness and love and privilege to live My life I am so desperate to have it back again. Again, to feel beloved, and free, embraced, and open To miracles and gifts that Spirit specially hold for me to take with grace and give back ten-fold… I want to trust that I can open my heart again To all the wonders, omens, magic that’s plenty coming in As gifts and lessons. But now I am the One who chooses what’s right for me each time. The choice is now mine. And all I need to do is to forgive. Forget. And Trust That it will never happen, again. Forgive and Trust. Again. Helen Kagan “Healing Arts”. One of my own very strong (positive!) beliefs is that art heals . And this is exactly why I continue creating in many different ways and shapes! I believe that art is a catalyst for healing individuals, society, and the environment. I believe that for many of us, creatives, art  is a spiritual path, a transformational process, and a way of being. I believe in the inter-connectedness of mind, body, and spirit. I believe that now, more than ever, our World needs positive energy and spiritually-based intentions, beliefs, and values. As a statement of all my beliefs, my “HealingArts ” is my unique way to synergistically bring together fine art, expressive arts, and the art of healing to enhance well-being, make the right choices, bring Love & Light, and embrace humanity. The next article on this creative Journey of my HealingArts ™ will be published next month. It will be about Success, Failure, and 7 Habits of highly successful people. Stay tuned! And in the meantime, please visit www.HelenKagan.com to enjoy my healing colors, and perhaps even to meditate on the above concepts… Thanks for reading! Follow me on Facebook , Instagram, Linkedin or visit my websi te . Helen Kagan, Executive Contributor Brainz Magazine Helen Kagan Ph.D., a scientist, psychologist, artist, a pioneer of creating art with the intention to heal, is a creator of unique HealingArts™ for 30 years. Helen believes art is a catalyst for healing individuals & society and engaging Healthcare & Hospitality to encourage healing through art. As a severe PTSD survivor who dedicated her life to helping others, she synergistically integrates Fine Art, Expressive Arts & Art of Healing. “HealingArts” shown in multiple International Galleries, States, Countries, and Catalogs, won awards, named "Collectible Artist". Her Mission now is to develop a new unique venue integrating fashion, design, art & healing ‒ WearableHealingArts™ ‒ to make healing through art accessible to everyone.

Written by: Sílvia Fontquerni , 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. Have you ever considered how powerful are your expectations and beliefs; and how they may be constantly shaping your reality? In psychology, it is called the Pygmalion effect, which affirms that your thoughts, beliefs, and expectations towards a situation, a person, or a community will constantly shape the reality into confirming your previous beliefs or expectations. At the workplace, this psychological effect may impact the team effectiveness and performance; organizational culture and work atmosphere; management and leadership styles; as well as employee motivation, engagement, and commitment. Let’s apply this psychological effect to daily workplace realities to help to understand the meaning of it, for example: A team welcomes a new starter: a valid person, with a good attitude, skills, and good work ethic. However, the team and the leader hold the belief the new starter is making too many mistakes; therefore, they believe and expect that the new starter is not good enough or fit for the role. This preconception and expectation will impact not only the focus and the behaviours of the team and the leader but also will support and constantly invite the new starter to make true this belief. Consequently, the focus of the team and the leader may be on the negative areas, weaknesses, and mistakes rather than the strengths of the new starter. Therefore, this focus will be directly transferred to their actions and responses to the new starter, such as telling off, getting angry more often than usual, or giving negative feedback. The new member may even receive disrespectful comments such as ‘you are trouble’ or being constantly told that this role does not fit him/her, being invited to leave the company. Reflection: How these previous expectations which are transferred in creating daily reality may impact the company overall? Will the new starter feel motivated, engaged, and committed to this team? Will the onboarding member want to make a career in the company and recommend working in this team? How will these daily behaviours impact the team's effectiveness and performance? Will these team and leadership behaviours support a good working atmosphere and the company culture? What type of leadership or management style will these behaviours define? How will these behaviours impact the company outcomes? Let’s see the same scenario, but this time with a different team and leader: In this case, the expectations are that the onboarding member will create a great impact on the team due to the potential hold. Even the new team member currently makes mistakes, or he/she does not believe in his/her potential, this previous team and leadership expectations may be transferred into their behaviours and responses such as being more focused on the strengths, the outcomes, or the intentions rather than the mistakes, even engaging the new member in team projects or offering a career progression within the company. In this team, the new onboarding member feels constantly supported, helped, valued, and recognized. Reflection: How these previous expectations which are transferred in creating daily reality may impact the company overall? Will the new starter feel motivated, engaged, and committed to this team? Will the onboarding member want to make a career in the company and recommend working in this team? How will these daily behaviours impact the team's effectiveness and performance? Will these team and leadership behaviours support a good working atmosphere and company culture? What type of leadership or management style will these behaviours define? How will these behaviours impact the company outcomes? One last example: Let’s say, there is a current good work atmosphere in a team or a workplace regarding the new onboarding member. There are no complaints, everybody like him/her and everybody respects and trusts him/her. However, there is a leader whose expectation is ‘this team member should not be in the company as he/she may become better than him/her’. This belief may be transferred to his/her behaviours in ways such as giving negative feedback about this employee to others, constantly discrediting, and even spreading lies. These spread negative beliefs around the team may then impact on team’s opinion towards this onboarding member, creating a belief of distrust or even labelling the new starter without even getting to know him/her properly without checking if these negative feedbacks are true. Reflection: How these previous expectations which are transferred in creating daily reality may impact the company overall? Will the new starter feel motivated, engaged, and committed to this team? Will the onboarding member want to make a career in the company and recommend working in this team? How will these daily behaviours impact the team's effectiveness and performance? Will these team and leadership behaviours support a good working atmosphere and company culture? What type of leadership or management style will these behaviours define? How will these behaviours impact the company outcomes? Is the Pygmalion effect always shaping reality until confirming the previous expectations? It is always shaping the reality; however, there are a lot of different factors in the game which may support or not in confirming the full expectation. Which ones? People's beliefs and how strong or deep they are. How influential people are to be affected by other people's beliefs, level of inner energy vibration, the capacity of checking reality by themselves rather than assuming what other people believe is true, spreading these beliefs around or stopping them to be transferred from person to person, previous inner reality of the employee… the list can go on. What to recommend to leaders and teams to prevent expectations and beliefs impact negatively on the team and employees? Do not fall into assuming, judging, or quick conclusions about someone, a team, or a situation. Prevent gossip to spread around as they are not even normally true. Do not accept other employees’ opinions as a reality or as truth, check and confirm your reality. Bear in mind that your opinion about someone or a team is just a perception, there is a whole world behind a person which you may have no clue about. If you have positive/negative beliefs or expectations towards an employee or a team, be aware of it and do not let these be transferred into your behaviours or responses, stay neutral and let other people prove if your previous beliefs are real or not. Follow your gut feeling and inner wisdom. Want to learn more from Sílvia? Follow her on Instagram , Facebook and visit her website. Read more from Sílvia ! Sílvia Fontquerni, Executive Contributor Brainz Magazine Silvia Fontquerni is originally from a town near Barcelona. She holds a postgraduate in Human Resources and is currently studying a Master in Learning and Development to re-direct her professional career to Human Development and Resources. Moreover, she founded Silvia FF Coaching on the side, performing as a psychologist and coach helping individuals to be more confident by reducing self-critic, self-limitations and ego.

Written by: Melissa Deally, 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. I’m sure by now you’ve heard of intermittent fasting, perhaps you even practice intermittent fasting, but do you know why it is beneficial to your health, and did you know that too much of a good thing, can be a bad thing? Today I want to share with you the benefits of several types of fasting as well as the stages of fasting, so you can understand what is happening inside your body when you fast. There has been a lot of research in recent years about the health benefits of eating less food and fasting in both mice and humans that show it is helping us live longer! Some have even coined fasting as “the closest discovery to the fountain of youth”! So if you want to feel and look younger, while also living longer and enjoying the quality of life, then keep on reading! The key to properly fasting is putting the body into a state of “autophagy” or deep cleaning mode as I like to refer to it. When the body doesn’t have excess foods coming in, it will look to ‘clean house’ on the inside and use what it’s cleaned up as potential fuel. Digestion mode trumps everything, because we eat food for energy, so when we are constantly putting food or snacks in our mouth all day long, without even letting digestion of the previous meal finish, we are keeping our digestive system working hard, without ever allowing our little cleaners to come out and play. When we stop eating for long enough our little cleaners get to do their job. Our liver is charged with over 500 chemical reactions in the body, including cleaning our blood every 6 minutes. Our small intestine likes to be sparkly clean and ideally will clean itself after completing digestion, as long as we give it time to do so and haven’t put something else into our mouth without fully digesting the last meal! Depending what you’ve eaten, an average meal will take 2-3 hours to completely digest, and if you had a steak, it could take 4 hours, so if you are eating your next meal/snack within those times frames, digestion of the first meal hasn’t fully completed, before it has to start digesting something new. So for most people (not those who are hypoglycemic), we want to ideally eat our meals and snacks every 3.5-4 hours and then a nightly intermittent fast of 12-14 hours. That way our body has time to complete digestion AND do some cleaning before the next meal, while having a longer period to properly detox overnight which is when our body & brain naturally detox. Now this is where too much of a good thing can be a bad thing ‒ when we fast longer than 14 hours on a daily basis, we can start to put the body into survival mode in the morning, as we are demanding energy of our body and brain, for workouts for mental function as we start our day, but we aren’t fueling it. This can cause the body to go into survival mode, and turn on your sympathetic nervous system. Doing this day-in and day-out over time can have a domino effect on your hormones. Being in a constant “fight or flight” state, can cause “estrogen dominance”, where relative to the level of progesterone, we have too much estrogen and that can trigger other health issues in women such as low thyroid, Type II diabetes and even be a cause for breast cancer. So I do not recommend fasting longer than 12-14 hours for women on an ongoing daily basis. To learn more about hormone imbalances, you might like to read my article “Are Your Hormones Driving You Crazy?” Now that I’ve given that important warning, let’s get back to the benefits of fasting and putting the body into a state of autophagy! When the body isn’t sick with chronic illness already, the immune system can focus on killing disease based cells. This process is helping to counter things like cancer and cardiovascular disease, neurodegenerative diseases, infectious diseases, fatty liver, Type II diabetes, fighting against aging, while cleaning up dead and damaged cells in our system and boosting the strength of our innate immune system. When we fast, our body cleans up waste. Every meal you eat creates metabolic waste, so there is always new waste coming in. The body will destroy dead tissues first, and then diseased tissues and then new healthy tissue and cells can start growing. There are different types of fasting, which I will outline below. Daily 12-14 hour intermittent fasting allows for time for massive fat burning overnight, and then a little bit more between the 3 main meals of the day, as shown by this graph. For weight loss, for most people the best time to stop eating is 6 pm and then have your breakfast at 8 am the next day. You’ll also want to consider starting your day with a smoothie, as it’s easier on digestion, while still giving your body some great nutrients! (Your body uses 30% of your energy to digest your meal ‒ and that’s a healthy digestive system ‒ so if you let the blender do most of the work, you’ll have more energy for your workout or for mental focus at work as you start your day!) I like to say liquid before lunch, for this reason! Another option for fasting is to do a weekly 24-hour fast. This isn’t for beginners, but for those who have mastered a 12-14 hour daily fast for several months, and want to take their health to the next level, you can give this a go! A 24-hour fast can start on Sunday night at 6 pm (after eating an early dinner), and end on Monday at 6pm when you get to enjoy dinner again! This way, you can still enjoy dinner with your family 7 nights/week, but between the earlier dinner on Sunday night and a slightly later dinner on Monday night you can still get in 24 hours of fasting. During this time you can enjoy green juices, or water flavored with some lemon or lime juice, herbal teas, or make your own ginger tea. (Put an inch of fresh ginger root in the bottom of your mug, let it steep for 10 minutes and enjoy!). Ginger is great for digestion and for the immune system too! Building upon the weekly 24-hour fast, you can add in a quarterly 2 day fast. I teach this to my clients as part of my 7-day detox ‒ the first 2 days we fast in order to put the body into “autophagy” and the next 5 days we follow specific detox recipes, and eat every 3.5-4 hours starting with a shake, then a vegan lunch, followed by an afternoon shake, and then dinner (with animal protein if desired). The shake has a detox formula in it, along with all the vitamins and minerals the body needs, so we are still nourishing the body and giving it what it needs during the fasting days and balance of the week, but it’s very diluted on the fasting days so we are not turning on digestion. We also use some specific Ayurvedic herbs to support phase II of liver detoxification as those are the nutrients that are depleted in our soil systems and therefore are not grown into our food so we are not getting them into our diet. Therefore, we have to support the body’s ability to detoxify with these supplements, during this 7-day period. If you’re wanting to do this on your own, you can also just use all green juices on your 2 fasting days ‒ cucumber, celery, kale, spinach, broccoli, swiss chard and some lemon or lime. As an annual fast, I recommend a 21-day detox, which includes 2 days of fasting each of the 3 weeks. This is actually where I start my clients, albeit in a guided program, because they are coming to me due to health issues, high levels of inflammation, aches and pains, and this is the quickest way for them to start seeing some results. Plus there is no point putting healing protocols into a gut full of sludge as they won’t all get to the cells that need them anyway! It is far more effective to clear out the gunk and then start introducing healing remedies. This program includes the 12-14 hour daily intermittent fasting and then when they successfully complete my program I then recommend quarterly 7-day detoxes, because the toxins are always coming in and so we have to keep getting them out...it’s just the reality we face in our world today. You can read more about this in my article “Are Your Traschans Overflowing?” And once people have done several quarterly 7-day detoxes, their metabolic flexibility is generally in a place where they can start doing the weekly 24-hour fast. The 21 day detox program is the same as the 7-day detox, but just repeated 3 times, for greater benefit. It also means your body is getting 6 days of fasting in, we just aren’t doing it all one week, as that is very hard on the body and most people wouldn’t be able to function at work after about day 3. By spreading it out over 21 days, it’s easier for people to stick with the program and have it work within their everyday life, they don’t have to take a vacation from work to do the program and reap these health benefits! This is a quick overview of what happens inside your body during your fasting days! Thank you to my mentor, Dr Stephen Cabral for his excellent teaching on this topic. At 12 hours - the body taps into glycogen reserves in the liver to maintain normal blood sugar levels, and also starts to tap into greater amounts of body fat, and small amounts of autophagy will take place. At 18 hours - cellular clean-up is now really kicking in, as the body is getting rid of weak and damaged mitochondrial cells (your energy powerhouses) and then making new mitochondria. At 24 hours mass scale autophagy is happening now, exercising at this point can actually increase autophagy further, and create more mitochondria and greater cellular clean-up. Misfolded proteins linked to Alzheimer's get cleaned up too. At 48 hours glycogen reserves are depleted, ketones are being produced and used by the body and brought as back up fuel sources. There may be some body aches, headaches, grogginess and brain fog as the body switches from glucose to ketones. After getting through this, there is a reduction in inflammation. There is also a surge of growth hormone to help grow new cells and preserve muscle mass. At 72 hours survival mode kicks in, you’ll feel less hungry, as the body has adapted and ghrelin levels (your hunger hormone) adjust. The body is now in stem cell rejuvenation mode. Hopefully, this article gives you a greater understanding of the benefits of fasting, as well as the different types of fasts you can do, and what is happening inside your body when you fast. You can definitely make it a way of life, in order to tap into the fountain of youth and extend your longevity. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Melissa! Melissa Deally, Executive Contributor Brainz Magazine Melissa Deally is an Integrative Health Practitioner & Registered Health Coach, dedicated to helping her clients get to the root cause of their health issues and truly heal. Melissa’s business is 100% virtual, and she works with the entire English-speaking world. Melissa uses a 2 prong approach: Discover your toxic load and lower it Discover your body’s imbalances and support them with natural supplements and herbs so the body can come back into balance, at which point it will heal itself. This is done through the use of Functional Medicine lab tests, mailed to your home! Melissa offers a very high level of support, to ensure her clients’ success, as we navigate the path of bringing the body back into balance while creating new lifestyle habits to ensure lasting results. Melissa is the winner of the 2021 Quality Care Award by Businesses From The Heart and has been featured in Pursuit 365, and Fresh Magazine, featuring 365 Canadian Women who lead by example in the everyday pursuit of success, happiness, and achievement. Melissa is also the host of the “Don’t Wait For Your Wake Up Call!” podcast, a podcast offering practical education around health, which ranked in the top 5% of Global podcasts by Listen Notes in the first 3 months of launching.