Written by Hannah Bourke, Ascension Guide Hannah Bourke is a multidimensional artist, healer, musician, and Ascension Guide. She supports people aligning with their Higher Self on their spiritual healing path. Although I now live in the Bay Area, I spent nearly seven years living in Montana, mostly in Missoula, and almost a year off-grid outside the Flathead Valley. In June of 2019, two years after I left Montana and returned to live in California where my family was from, I traveled back to Montana to buy a car from a friend who offered me one for $500. I flew up to spend a week in East Missoula with my friend Richard, our time together often included smoking tobacco and amusing photoshoots for his clothing line amidst the chandeliers and subversive art decorum of his vintage trailer home. By the end of the week, I could pick up the car from my other friend and drive myself back down to California. Little did I know then that I would have two unexpected guests accompanying me on my journey home. Arriving in East Missoula I was overcome with curious fascination. The streets and rows of trailer homes held the presence of hundreds of black rabbits throughout the entire neighborhood. The rabbits were sleeping underneath cars, and bouncing around the roads and back alleyways, they existed simultaneously wild and quietly unbothered. These rabbits had not been there when I lived in Missoula two years prior. It was as if someone had unleashed a couple of domestic breed bunnies and they began to do what bunnies do best and multiply until they had taken over completely. Richard and I dubbed the neighborhood “The Temple of The Black Rabbit” and auspiciously accepted that a peculiar kind of magic was at hand. One day, as I was walking home from the Keno gas station I passed by one of the old dirt alleyways and saw the first baby rabbit of my time there. This rabbit was an outlier, anomalous in size, age, and color. It was a baby white rabbit. I dropped my blue suede purse in the dirt and slowly sauntered up to the wild rabbit as it sat meditating in the middle of the alleyway, with its eye silently fixed on me as I approached. Mesmerized by its preciousness, I whispered sweet words to let it know I wished it no harm. “I just want to love you, I just want to hold you, I promise not to hurt you” I spoke quietly as I approached. Stepping carefully, I was aware that it was also aware of me, watching me from its left profile gaze. As I got within reach of the small white rabbit it spooked, and darted around erratically all over the alleyway. I was doing my best to track it, following the flash of white fur with my eyes as it dashed under the bush, around the tractor, through the hedge, and then poof. It vanished. Mildly disappointed, I began to walk back toward my purse and let the impulse go when a small girl about nine years old poked her head over the fence. “What are you doing?” she asked me curiously. I looked at her, “I’m trying to catch a rabbit, what are you doing?” I replied. “Oh, I’m really good at catching rabbits” she stated matter of factly. She invited me into her home, she wanted to introduce me to her pet rabbits. I walked around to the front of her house and she greeted me at the front door. Stepping over the threshold into her family living room, I was immediately enveloped by the silent presence of something greater than myself, an energetic essence emanated within the space that electrified my senses. The living room walls were filled from ceiling to floor with handwoven dreamcatchers, each hoop intricately woven and adorned with feathers and beads. The young girl was Indigenous, but I did not ask from what nation her family came from. I simply allowed her to quietly lead me through her family home into the backyard where her two rabbits sat in their hut. “What kind of rabbit were you trying to catch?” She asked me as we stood there admiring her bunnies. I told her about the small white rabbit. “It was right on the other side of your fence in the alleyway there.” The young girl’s response was immediate. “I’ll be right back.” She unlatched the back gate and within less than one minute I heard “Gotcha!” from the other side of the fence followed by a small shriek that pierced through the air. She returned with the baby bunny folded up in her hands and immediately presented it to me. I held the rabbit to my heart and I knew in an instant I was going to love that rabbit as long as we were able to be together in this life. I was enamored. It completely surrendered to me as I cradled it against the warmth of my chest. It hummed peacefully in my hands and clicked its little teeth pleasurably when I stroked my finger down its spine. “What was the shriek?” I asked the young girl. At this point, her whole family was outside with us, curious about what was going on. “Rabbits let out a shriek when they think they are gonna die.” She said plainly. She told me the reason there weren’t many other white rabbits around was because they were the first ones to get picked off by the birds because they were so visible from the sky. She thanked me for saving it. I asked the young girl how she found the rabbit, wondering how she even knew where to go looking for it. Her answer was simple, “I have a gift.” Her father spoke next, his words were slow and honoring of his daughter. “She does, she has a gift. She is connected to Spirit. She is connected to all the animals through Spirit.” Her whole family nodded in agreement. I looked at the young girl and thanked her. “You truly do have a gift. I thought I just wanted to pet the rabbit, but now I never want to let her go. Thank you for bringing us together.” She smiled with sincere pride. Her family shared a few more stories of the girl's animal intuitions with me, it was clear she knew her calling. I appreciated the admiration her family had for her. I thanked her and her family, and then the girl guided me and the small rabbit cradled in the palm of my hands around the house and back out to the front gate where we said our goodbyes. I crossed the street and arrived back at Richard’s home through the front gate, walking through the garden of ice plants, ivy, and stone statues of Aphrodite and other Divine Feminine beings. I knocked carefully on his purple door with the evil eye hanging above the entrance. Richard answered the front door in slippers and a robe, rolling a rose quartz gua sha across his cheekbones. “Oh no!” he commanded, looking directly at the rabbit. “What are you doing Hannah, what are you going to do with that thing? You can’t bring that in here!” His fit was fierce, yet quickly softened when I showed him the rabbit's sweet sleeping face. “I found her, the girl across the street helped me catch her. She’s the most precious being I’ve ever seen, look.” Richard scowled with intrigue. “Well, she’s going to need somewhere to sleep. Help me empty these old storage boxes from the backyard. God dammit Hannah.” He was simultaneously frantic and committed to helping me make her comfortable. He handed me a brown bedsheet and two pillowcases to line the storage box to make her a nest. This was the pattern that would continue with almost everyone I introduced the rabbit to, the wild rabbit softened the hearts and defenses of everyone everywhere we went. I decided to name the rabbit Villanelle. I intuitively sensed that it was a feminine creature, even after a small group of neighborhood children had aggressively examined her and given me inconclusive results. I just had a sense which I quietly trusted that it was a ‘She.’ I had always loved music and poetry, and wrote all kinds of songs and prose, including several poems in the nineteen-line structured format known as a ‘Villanelle.’ The name was simultaneously inspired by the television show that Richard and I were watching at the time. The lead female character of the show was a hired assassin, bored with life and finding little joy in anything but haute couture and killing. Although there was nothing obvious about the shared characteristics between the rabbit and the assassin, the name just fit and felt precisely right for the small creature. Shortly after naming her Villanelle, I would begin calling her the name most people would come to know her by, the affectionate nickname Bunz. My friend Maxon who was selling me the car, arrived in East Missoula at the end of the week to present me with the vehicle. It was a run-down old Corolla, somewhere between the shades of blue and gray, with seven sets of keys. Upon meeting Villanelle, he decided to join us on our journey from Montana to California. Maxon and I packed up the car and said farewell to Richard and all the neighborhood children who had mentored me on being a good bunny caretaker. We stopped frequently along the drive, the rabbit spent most of the road trip resting on my shoulder under the shelter of my chestnut hair or sleeping quietly in my lap. I would pick wildflowers on the side of the road and feed them to Villanelle from the palm of my hand. I cherished her innocence and the purity of watching her nibble up wildflowers and other grasses. She had a gravitational pull on the world around us, everywhere we went people would pull their cars over, or walk across the street to join us, gathering around to marvel at the small rabbit no bigger than a baseball. I brought her into restaurants, gas stations, and grocery stores. Waiters voluntarily presented her with plates of lettuce at restaurant tables. People wanted to take photos and hold her, she brought smiles and sweetness to people's faces beyond anything I‘d experienced before. I started to call her “The Joybringer.” Arriving home in Marin County, California, I was met with a similar initial resistance and baffled shock from my parents as when I had first introduced her to Richard. “Hannah, you’re about to go back to college. What were you thinking? What are you going to do with that rabbit?” My mom's pushback was staunch, and my dad was sarcastically nonplussed. Within a day or two, their energies had softened from judgment to adoration for Villanelle. They wanted to hold her and called her their Grandbunny. She did feel like a child to me. I wanted to do everything I could to keep her wild, free and loved. I heavily resisted putting her in any cage, even after Maxon built her a two-story rabbit hutch using an old bookshelf and chicken wire. Deep in my heart, I knew she belonged to the Earth, not to me, and that honoring her freedom without trying to tame or control her would keep us both in alignment with whatever we were meant to learn from one another. The baby bunny slept in my bed with me. Sometimes she would flip herself belly side up and fall asleep on her back with her little paws in the air as she snuggled up against my body, other times she would sleep next to my head on the pillow or sprawl out at my feet. During the day she would roam freely around the house, she loved exploring the stairs and crawl spaces. She would nap on the couch or my freshly made bed and run around excitedly after every rest cycle. She would attempt to eat practically anything around the house that was chewable including couch cushions, clothing, carpet, electric wires, and books. Bouquets were like her own personal buffet. Magazines and various loose papers often had bite marks nibbled out of them. My parents endured these aspects of the experience with as much tolerance as they could manage. I apologized when necessary, did laundry daily, and cleaned up after her as quickly as I could. I took her on walks around the neighborhood and let all the children and adults hold her everywhere we went. As Bunz grew bigger, her coloring began to evolve. She always had intense red eyes and snow-white fur. In her maturation, she began sprouting soft grey fur around her paws, ears, and nose. As she grew she also became braver and bolder in her curiosity and desire to roam further away from the yard and out of my sight. I could feel the edges of my comfort level being stretched, my instinct to keep her close and safe within the control of my sight was being challenged by the part of me that knew I was meant to trust her and trust life working through her. My human ego wrestled with these parts of myself. It had been three months of raising her from a baby to a nearly full-grown bunny when I experienced the final initiation to surrender my attempts to limit her and let go to trust her sovereignty completely. I was painting in the backyard when I realized the sun was going down and Villanelle was nowhere to be found. I packed up my paints and brushes and set out to look for her, calling out her name as I walked through the neighborhood. My heart beat inside my chest like thunder and my breath was shallow and heavy as I searched the streets. It was dark now, and I knew I would not be able to sleep until I found her. I spent the whole night looking for her, crying, and calling out for her until dawn. By morning I was worried sick. I made “Missing White Rabbit” posters and just as I was hanging the first poster on the streetlight outside my home, my neighbor came outside and told me his daughter had taken Villanelle in for the night. He said his daughter liked the rabbit so much she almost wanted to keep her. Flooded with relief from the weight of so much sadness and worry, I received Villanelle back into my arms and walked her home with tears of relief flowing from my eyes. I felt like I owed my mother an apology for the times I had kept her up with worry through the night. When we got home, I put Bunz into the cage. I didn’t know what else to do. I apologized and told her I needed to keep her safe until I knew what to do with her. She put her paws up against the wire and rattled the cage like the bars of a prison cell, I could feel her telling me “This was not our agreement.” By nightfall, I still had not slept nor come up with an inspired idea of what to do. I stepped outside to sit at the dark water’s edge of the Belvedere Lagoon and pray. There was no moon, just a sky full of faraway stars. I started to pray and talk out loud to the universe about my fears and need for help. I kept my eyes open during the prayer and let my gaze focus softly upon the sky, I spoke plainly into the air like I was talking to someone right there with me. “God, I love this rabbit with my whole heart. Thank you for this sweet being in my life. Thank you for bringing us together. She has helped me heal in so many ways. I am overwhelmed by how scared I am to lose her, and yet I want her to feel free. I don’t know what to do. Do I need to surrender the Bunz?” At the exact moment those final words left my lips, a shooting star fell across the entire night sky. Silenced with wonder, I had to register what I had just asked. What did it even mean to surrender the Bunz? I didn’t fully know, but I knew I had received my answer. “Yes.” Something shifted within me at that moment. Beyond the temporary experience of fear, I knew I could trust the message the cosmos offered. I went back inside the house and pulled Bunz out of her cage. I cradled her to my heart and kissed her forehead and apologized to her for being so scared. “Look Bunz, I love you so much, and I don’t fully understand what it means to surrender, but you and I both know you don’t belong in a cage. From now on, you are free to come and go as you please.” I set her on the floor and opened the sliding glass door connecting my bedroom to the outside world. Bunz looked up at me with her ruby red eyes, as if checking to see if I was sure about my decision. Then, she hopped through the open doorway into the fresh air outside. She paused for a moment, taking it all in, before crossing back over into the bedroom inside. She looked up at me one more time, and then hopped back outside and away into the night. It was the first time I felt total freedom and trust that I didn’t have to control her or her environment to keep her safe anymore. My fear had dissolved away into surrender. I slept with the sliding glass door open all night so she could come in and out as she pleased. The next morning I awoke to the rabbit jumping onto my bed and snuggling into my face on the pillow at 7 am. I felt relief knowing she knew how to find her way home. She could take care of herself now. She knew her home, that she was free to roam, and that she was deeply loved. Villanelle and I moved to three different houses throughout our time together. She always found her orbit around each new home and loved exploring the neighborhoods freely. I always made sure she could come in and out of each house on her own and had access to my bedroom. Her favorite entrance was the cat door when we lived in the forest of Bonny Doon in the Santa Cruz mountains. In many ways, Villanelle operated like clockwork. She would sleep just outside my bedroom, but come in to wake me up every morning at 7 am. She came in and out of the home throughout the day, took naps with me in the afternoon, and then set off again on her adventures. There were so many mystical experiences during our shared time together. She taught me how to love another in a way that they felt free, and in that, she was my greatest teacher. There were many moments I would fall back into worry, wanting to keep her close when I felt the fear of losing her tighten up within me. When that fear of loss would grip me I would always remember the falling star, and the peace it brought me to surrender and trust that it would always be ok. Villanelle had come to me during a time of deep healing after I had escaped from violent abuse that nearly ended my life. She reminded me of the innate innocence of life which is our true nature. She allowed me to practice patience, presence, and humility, in learning how to attune to the needs of another with love. She inspired an even deeper strength in me to be authentic in my truth even when it didn't make sense to others. She reminded me that the Creator gave us all free will to choose how we want to experience our lives. Love or fear. Freedom or control. She reminded me that in choosing love and developing a relationship with the Holy Spirit to move through our fears and challenges, we can heal from the deepest of wounds and begin to trust that there is wisdom that has been guiding us through it all, often beyond our understanding, every step of the way. Follow me on Facebook , Instagram , and visit my website  for more info! Read more from Hannah Bourke Hannah Bourke, Ascension Guide Hannah Bourke is an open channel intuitive and multidimensional energy healer devoted to Sophia Christos and the collective awakening of humanity. After a Kundalini Awakening experience she was given the term Ascension Guide by her spiritual team to embody the work she does in the world helping others to align with their Higher Self and the wisdom of their own Soul. She works with people one-on-one, and also facilitates psychic self-healing ceremonies called the DIvine Feminine Healing and Empowerment Ceremony to help guide others in how to heal themselves using the power of their own multidimensional intuitive abilities.

Written by Daniel Mirfield, Life Coach Daniel Mirfield works with energies that consume people's realities, allowing people to access part of them that has been lost or hidden. He is also the author of 'Seedling – The Journey to Inner Peace' Finding our way in life takes time and appreciation, and everyone has their own unique vision of how the world operates, coupled with how they exist from our past and current experiences. A journey that is sometimes very difficult to navigate when looking at the deepest forms of healing. There is no blanket reality for identity, it is complex and requires access to a deeper meaning of life, a synchronisation of the mind, body and soul. There are teachings that offer guidance when trying to digest our pathway. For this particular article, I will talk about the inherited state that encourages avoidance and the downside of the state of Projection. For most of us, from the moment we are born, we are drowning in emotionally charged energies. Energies stay within the embodiment of our whole lives, and we don't usually seek to understand these energies until something changes, such as an event or a moment that removes the blanket reality from our foresight.   From the moment of creation, we absorb energy; it is a key skill in learning and finding our way within the world. From the influential figures that are dominant in our lives, we learn to express happiness, sadness and many different types of emotions. However, as we have entered the era of a materialistic world, our lack of principles and the type of learning is through the state of projection. With no internal process and awareness of the moment or past and present events, it can create a reality, a fear-based reality, showing symptoms of anger, stress, fear, jealousy, envy, trauma, and depression. These energies can condition your beliefs into a reactive state, a state that rejects any internal acknowledgment of your mind, body, and soul. Creating a system that doesn't recognise the individual. Spaces of unconditional freedom must be present for the individual to access an internal awareness and allow them to process energies that have consumed their embodiment and reality.   For most, they will live their life on the concept of someone else's unprocessed experiences, inheriting and receiving traumatic and emotional energies. Never being able to understand how they feel and what is relevant to their journey. Accessing freedom is never about controlling the outcome but understanding and being present, and we are all here to experience life in the physical form, not to be conditioned to close down the space and create themes of an emotionally charged reaction that tries to control the outcome.   When we survive in a world that exists in a constant state of projection, we can find enjoyment in other people's pain, constantly looking for instant gratification, target people for a false sense of empowerment or move through the waves of addictions and repetitive behavioural patterns. For people to heal and start understanding their lives, they must be allowed to turn their attention inward and allow them to feel without projecting. The realisation that our biggest fear is the person we have become. We will go to great lengths to avoid any understanding of how deep our pain goes.   How do you share a space without control? How do you teach without projecting? Follow me on Instagram ,  and visit my website  for more info! Read more from Daniel Mirfield Daniel Mirfield, Life Coach Daniel Mirfield works with energy and looks at life beyond the conditioned reality we are consuming as we enter this world, allowing access to a deeper meaning of our life journey and purpose. Offering unconditional spaces that allow individuals to look within. Knowing only change happens when they are ready, one of the most difficult challenges is finding teachings that operate outside the fear-based reality. He knows that understanding energy provides a space that welcomes peace into people's lives.

Written by Lisa Schlosberg, Holistic Health Coach and Certified Personal Trainer   Lisa Schlosberg embodies the new paradigm of health and healing from a heart-centered lens. She empowers her clients and global community to use their struggles with food and body image. Growing up as a morbidly obese child and teenager, I carried the physical and emotional weight of years spent feeling trapped in my body. My early struggles with body image and health challenges eventually led me down a path of weight loss via restrictive eating, which, like many, developed into an eating disorder. Because of   my   personal journey , I intimately understand the deep desire for freedom from both the physical burden of extra weight and the exhausting cycle of dieting and self-judgment. It’s why I’m so passionate about sharing a different way to approach weight loss, one rooted in nourishment, compassion, and balance rather than restrictive dieting and self-judgment. The truth is that real, lasting change doesn’t come from deprivation or rigid rules. Instead, it involves learning how to listen to and care for your body in ways that promote both physical and emotional health. A guide to losing weight without dieting and finding true wellness   1. Release the diet mentality The “ diet mentality ” drives the cycle of restriction, where people avoid certain foods until the inevitable slip-ups, leading to feelings of failure and guilt. Research from the   National Institute of Health  reveals that dieting is also linked to overeating, a reduced ability to regulate food intake, and lower overall satisfaction with life. Restricting food intake causes the brain to go into “scarcity mode,” which can heighten cravings and result in binge eating. Ironically, being too focused on immediate and rapid weight loss ends up resulting in long-term weight gain.   Actionable Strategy: Focus on balance and moderation rather than restriction. Instead of avoiding “bad” foods, look at how to nourish yourself with a variety of whole foods. When you focus on adding more nutrient-dense foods to your diet rather than eliminating things, it allows a more balanced and sustainable approach to food and eating.   2. Tune into your hunger and fullness cues Often, dieting disconnects us from our natural hunger and fullness signals, as eating becomes driven by “rules” rather than true appetite. Studies on   intuitive eating a practice that prioritizes internal hunger cues over external restrictions show that it leads to a healthier relationship with food, decreased emotional eating, and a more sustainable approach to weight management.   Actionable Strategy: Start using a “hunger-fullness scale” (0-10) to rate your level of hunger and fullness before, during, and after meals. The goal is to eat when moderately hungry and stop when comfortably full, allowing your body’s signals to guide your eating rather than external rules. The more you practice, the more natural it becomes to eat intuitively.   3. Practice mindful eating Mindful eating  encourages you to fully experience your food, which can also help prevent overeating. Studies published in Obesity Reviews suggest that mindful eating can reduce impulsive eating behaviors, increase satisfaction with meals, and even alter how the brain processes food cues, making it easier to maintain a healthy weight. If you want free access to my step-by-step mindful eating guide, feel free to   contact me  via my website!   Actionable Strategy: Before eating, take a moment to observe your food’s colors, textures, and aromas. Eat slowly, and pay attention to the flavors and textures as you chew each bite. Pause between bites, and check in with your body to gauge when you’re satisfied. This mindful practice not only curbs overeating but also deepens your enjoyment of meals.   4. Identify emotional eating triggers Emotional eating  is a common response to stress, boredom, loneliness, or other uncomfortable feelings. Research from the   American Psychological Association  confirms that eating triggers dopamine release in the brain, providing a short-term comfort that temporarily eases emotional distress. Recognizing these triggers can help you find healthier coping mechanisms.   Actionable Strategy: When you feel the urge to eat outside of mealtimes, pause and reflect on what’s happening internally. Are you hungry, or is something else causing emotional discomfort? If it’s the latter, try redirecting your focus to activities that soothe and ground you, like taking a walk, journaling, or talking to a supportive friend. These alternatives provide relief without involving food and can support you with lifelong weight stability.   5. Manage stress to support healthy habits High-stress levels can fuel cravings for sugary or high-fat foods, which offer quick energy and a sense of reward. Additionally, research has shown that elevated cortisol levels from chronic stress can increase fat storage, particularly in the abdominal area. Reducing stress can improve overall well-being, including better regulation of appetite and decreased cravings for substances like alcohol or cannabis that often contribute to weight gain.   Actionable Strategy: Dedicate time each day for   stress-relieving practices , such as meditation, deep breathing, or yoga. These activities can regulate cortisol, reducing cravings for unhealthy comfort foods. Journaling is also a very valuable tool for processing emotions and tracking triggers.   6. Embrace movement you enjoy Exercise has numerous benefits for mental and physical health, but often, it’s approached as a punishment rather than as an act of self-care. Research highlights that those who view exercise as enjoyable rather than as a chore are more likely to sustain it long-term. Physical activity not only boosts metabolism but also helps reduce stress, improve sleep quality, and elevate mood—all of which support healthy habits.   Actionable Strategy: Find movement you genuinely enjoy, like dancing, hiking, or gentle stretching. Rather than focusing solely on weight loss, shift your perspective to celebrate the benefits of physical activity, such as increased energy and strength. When exercise is enjoyable, consistency becomes easier and more rewarding.   7. Build a strong support system A supportive network can make a significant difference in your health journey. According to a study in The Journal of Obesity, people who have a support system report greater resilience and motivation, which positively impacts their long-term health outcomes. Safe connections with family, friends, or a group can provide the accountability and emotional support needed to maintain healthy changes.   Actionable Strategy: Reach out to people who support your well-being, and consider joining a group or community that shares your goals. Being surrounded by others who encourage and motivate you can reinforce positive habits, remind you of your goals, and provide comfort during challenging times. Connecting with others who understand your journey cultivates a sense of belonging and strength.   8. Prioritize sleep for weight regulation Quality sleep is a critical but often overlooked factor in weight regulation. Inadequate sleep affects hunger-regulating hormones, such as leptin and ghrelin, increasing cravings for high-calorie foods. Research reveals that insufficient sleep is associated with increased calorie intake, especially from snacks, leading to weight gain.   Actionable Strategy: Develop a calming bedtime routine that helps signal to your brain that it’s time to rest. Try reading, practicing gentle stretching, or meditating before bed, and aim for a consistent schedule. Quality sleep not only improves mood and energy levels but also makes it easier to resist cravings and maintain a healthy appetite. 9. Cultivate self-compassion Weight loss journeys often come with moments of frustration or setbacks, making self-compassion an essential tool. Studies from the Appetite Journal show that   self-compassion  can reduce overeating and improve motivation for healthy behaviors by replacing shame with understanding. Treating yourself with kindness reduces stress and helps you maintain balance.   Actionable Strategy: When you experience a setback, remind yourself that change is a process and that each step forward is progress. Speak to yourself with the same kindness and understanding you would offer a friend. This compassionate mindset reinforces resilience and strengthens your commitment to making positive changes.   10. Set realistic goals and celebrate progress A sustainable approach to weight loss is gradual, with small, realistic goals that build over time. Studies indicate that people who set achievable, incremental goals and celebrate their progress are more likely to maintain weight loss than those who aim for drastic, unsustainable changes.   Actionable Strategy: Set small, measurable goals, like adding one vegetable to each meal or drinking an extra glass of water each day. Each time you reach a goal, celebrate your progress—this reinforces positive change and keeps you motivated. Over time, these small wins add up to meaningful, lasting results.   I know firsthand how overwhelming it can feel to break free from the cycle of dieting and body shame, and I also know that it is absolutely possible to build a healthier, more peaceful relationship with food and your body. If you’re ready to take that step and start nourishing yourself from a place of self-compassion, I’m here to support you. Visit   my website  to explore more resources, and be sure to check out   my podcast , where I dive deeper into topics of emotional eating, mindful living, and healing from the inside out. You don’t have to do this alone. Let’s walk this journey together. Follow me on  Facebook , Instagram , and LinkedIn  for more info! Read more from Lisa Schlosberg Lisa Schlosberg, Holistic Health Coach and Certified Personal Trainer  Lisa Schlosberg embodies the new paradigm of health and healing from a heart-centered lens. She empowers her clients and global community to use their struggles with food and body image as a path to rebuilding the mind-body connection so that they can access deeper authenticity, exercise personal power, and embody a life of freedom. Having lost and maintained 150 pounds for more than a decade by healing her relationship with food (through emotional healing, somatic experiencing, mindset shifts, and more), Lisa founded Out of the Cave, LLC., where she combines her comprehensive expertise as a Social Worker (LMSW), Certified Personal Trainer, Integrative Nutrition Holistic Health Coach, Yoga Teacher.

Written by Patricia Hicks, Private Practice, Complimentary Therapies Patricia has over 15 years of experience in Bioenergetic Medicine, holistic therapies designed to help clients restore their emotional, mental, and physical energy to a state of positive vibration and enhanced quality of life. By carefully understanding each individual's needs, she guides them in making meaningful changes and personal growth. Do you ever feel like your relationship is lacking passion or intimacy? Does rejection seem to overshadow your connection, leaving you feeling distant or uninspired? These feelings are more common than you might think, and they often stem from deeper vibrations within ourselves. In my practice, I work with many clients who experience low libido or a sense of rejection in their relationships. The reasons vary from work stress, busy routines, or simply feeling disconnected. These feelings are not exclusive to married couples. Single people face them too. But what if the root of the issue lies not outside but within us? Your vibration shapes your reality  Everything in the universe, including us, operates through electromagnetic energy. Think of your vibration as your energetic "address" it sends signals about how you feel about yourself and others. If your predominant feelings are rooted in negativity, self-doubt, or dissatisfaction, this vibration impacts your relationships. When clients come to me with concerns about rejection or intimacy, I often ask them to reflect on their feelings. I encourage them to write a list of their predominant emotions about themselves. Almost invariably, these emotions reveal a deep-seated belief: “I am not enough.” This belief subtly communicates itself to others, including romantic partners, reinforcing feelings of disconnection. Remember, energy attracts energy. What we project into the world is reflected back to us.  My personal journey with rejection in a relationship  I’ve experienced the pain of rejection firsthand. For a long time, I played the role of the victim, complaining about my life, my work, and even my family. My constant negative self-talk and feelings of inadequacy only attracted more rejection and dissatisfaction. Eventually, I realized that I was the one sending out signals of rejection, both to myself and to others. My “should,” “needs,” and “have-to” created a mental loop of self-sabotage. It wasn’t until I embraced meditation and self-love that things began to shift. I consciously chose to stop the self-defeating chatter in my mind. At first, it was challenging, but consistent practice made it easier. As I cultivated a positive attitude, I noticed profound changes. My libido, not just in the physical sense, but my zest for life returned. People around me began to reflect the love and joy I was generating within myself. Actions to raise your vibration and reconnect with libido and relationships 1. Practice self-reflection and self-love Identify and acknowledge the emotions holding you back. Replace negative self-talk with affirmations like “I am enough” and “I am worthy of love.” 2. Prioritize your happiness Engage in activities that bring you joy and fulfilment outside your relationship. Nurture your inner world through moments of self-care, whether it’s a relaxing walk, a good book, or a creative outlet. 3. Reconnect with your body Explore sensory experiences like aromatherapy, soothing music, or mindful breathing. Incorporate movement like yoga, dancing, or stretching to feel grounded in your body. 4. Communicate openly Talk to your partner about your feelings and desires in a safe, judgment-free way. Express gratitude and appreciation for the positive aspects of your relationship. 5. Create time for intimacy Dedicate distraction-free time to connect with your partner. Plan activities that foster closeness, such as cooking together, a romantic evening, or simply holding hands during a walk. 6. Cultivate positive energy Practice daily mindfulness to quiet your mind and focus on the present moment. Shift from “I should” or “I need” to “I choose,” empowering yourself to take charge of your emotions. 7. Be playful and spontaneous Rediscover the fun and playful aspects of your relationship. Laugh, flirt, and try new things together to create light-hearted moments. 8. Focus on giving Offer love and kindness to your partner without expecting something in return. Giving affection often reignites emotional and physical intimacy. 9. Reduce stress and prioritize relaxation Set boundaries at work and delegate tasks when possible. Create a peaceful home environment where both of you can unwind. 10. Seek guidance when needed Consider working with a therapist or counsellor to gain deeper insights into your relationship dynamics and personal growth. The universal law of love One of the greatest truths of the universe is that what we give, we receive in return. By vibrating in the energy of love, we naturally attract love back into our lives. Don’t wait for someone else to validate you. Time is precious, and the love you cultivate within yourself has the power to transform not only your relationship but every aspect of your life. You are enough. You are worthy of love. Start today by choosing to embrace yourself fully and watch as the energy of love surrounds you. Visit my website for more info! Read more from Patricia Hicks Patricia Hicks, Private Practice, Complimentary Therapies Patricia has a deep understanding of how emotions profoundly influence our lives, shaping relationships and our perspectives on the world. She recognizes the last impact of past experiences on the present, whether they bring happiness or create challenges. She constantly expanding her knowledge to assist her clients, mastering Reiki, and holds multiple qualifications in holistic therapies, complementary to her highly intuitive natural abilities.

Written by Lea Hoop, Hypnotherapist & Massage Therapist Lea Hoop is a visionary entrepreneur and the founder of mindbreak, a groundbreaking platform dedicated to enhancing mental wellbeing through the mindbreak method. With a passion for innovative solutions, Lea empowers individuals to break through mental barriers while embracing the joy of life and having fun along the way. Denmark: Mindbreak, the innovative app designed to enhance mental health through the power of hypnosis, is excited to announce its launch, which is now available for download on all major platforms. With a mission to help individuals harness the transformative effects of hypnosis, mindbreak offers a user-friendly experience that empowers users to manage stress, improve focus, enhance overall well-being, and, most importantly, learn to relax again.   Unlock the power of hypnosis In today’s fast-paced world, mental health is more important than ever. Mindbreak provides a unique solution by combining advanced technology with traditional hypnosis techniques. Users can access a variety of guided sessions tailored to address common challenges such as anxiety, insomnia, and lack of motivation. Each session is designed by Lea Badenhoop, a certified Hypnotherapist, to ensure a safe and effective experience.   Features of mindbreak include   Customizable sessions: Users can select sessions based on their specific needs, whether it’s stress relief, improved sleep, or enhanced productivity. User-friendly interface: The intuitive design makes it easy for anyone, regardless of prior experience with hypnosis, to navigate and utilize the app. Progress tracking: mindbreak allows users to track their progress over time, fostering a sense of accomplishment and motivation.   Join the mindbreak movement "We believe that everyone deserves access to tools that can help them achieve mental clarity and emotional balance," said Lea Badenhoop, owner of mindbreak. "Our app is designed not only to provide effective hypnosis sessions but also to create a supportive environment for users to thrive.“   The importance of relaxation At mindbreak, we recognize that relaxation is essential to overall well-being. In our hectic lives, stress can accumulate, leading to various mental and physical health issues. By prioritizing relaxation, we can address the root of many problems, making achieving a healthy and fulfilled life easier. When individuals are relaxed, they are better equipped to make better choices, embrace their emotions, and navigate challenges with resilience. Mindbreak is dedicated to helping users cultivate this essential relaxation, paving the way for personal growth and lasting happiness. As part of the launch celebration, mindbreak offers a free trial for new users, allowing them to explore the app's features and experience the benefits of hypnosis without any commitment. mindbreak aims to make hypnosis accessible and effective for everyone.   Availability Mindbreak is now available to download on iOS and Android devices. To learn more about mindbreak and start your journey to better mental wellness, visit Mindbreak‘s website . Follow me on Facebook , Instagram , and visit my LinkedIn for more info! Read more from Lea Hoop Lea Hoop, Hypnotherapist & Massage Therapist Lea Hoop is a passionate leader for relaxation, personal growth, and mental well-being. A platform born from a personal journey of overcoming challenges and discovering the power of relaxation. Growing up with a lot of anxiety, stress, depression and insecurity, Lea learned firsthand the importance of our mind and how to harness that power through hypnosis. This inspired a passion for holstic practices that promote relaxation and well-being. Now, Lea leverages expertise in psychology to help others navigate life's complexities -while also embracing the importance of joy and fun. For her it's about making better choices.

Written by Sharee Shefket, Special Guest Writer and Executive Contributor You've decided to try the dating apps one more time. Maybe, you'll find someone somewhat compatible. Then suddenly it's a match! You seem to connect right away. The first date went swimmingly. You don't need to wait hours for a reply like the usual suspects. The second date was even better. Before you even know it. You're in a fully fledged relationship. They lavish you with endless compliments, affection and extravagant gifts. You silently say to yourself, finally, I found the one!  But have you?  It's a whirlwind, and you start glowing. You've been swept off your feet. As some time passes, the reply texts get more and more distant. That admiration they showered you with feels a little cooler. Your glow starts wearing off. You keep checking your phone. Maybe they're busy? Perhaps, they have some personal emergency? You reassure yourself that there's some kind of explanation. There has to be! They told you how much they loved you so early on. They said that they've never met someone as special as you.  You confide to a friend about this niggling feeling of anxiety that you can’t shake off. Then you hear two words you've never heard before. Do you think they love bombed you? What is love bombing? Love bombing is a term used to describe a tactic employed by people who use manipulative gestures of affection, attention, and idealization to gain control or gain influence over their partner. While it may initially feel exciting, love bombing can lead to emotional turmoil and unhealthy relationship dynamics. Understanding the traits of love bombers, the psychology behind their behaviour, and recognising the warning signs can help individuals protect themselves. Certain personality traits and circumstances can make someone more susceptible to love bombing. These include: Low self-esteem: People who have low views of themselves might gravitate to the excessive validation a love bomber offers, believing it is an expression of real love. Loneliness or Break-Up: If someone is feeling emotionally weak from being lonely or has just ended a recent relationship, this person will be most likely to fall under the love bomber charm. Intense connections: For those of us who crave that deep passionate love, there will be an inclination to overlook signs surrounding manipulative behaviour. Inexperience In Relationships. Sometimes, people are not able to see the few signs of toxic relationships because they have less experience with toxicity. Hopeless romantic? If you’ve expressed certain expressions or quotes on your dating profile, like – I love, love! You will catch the eye of potential love bombers to use some Hollywood movie lines to hook you. Unmasking the typical love bomber Understanding the attributes of a love bomber can reduce their likelihood during the dating phase. Key traits include: Two-faced behaviour: while they praise their prey with affection and adoration expressing excessive flattery/intense compliments, later becomes over critical of everything you do. It seems you can’t do anything right! Quick progression: Love bombers quickly try to make the relationship advance, including love statements and future plans right off the bat. Overcommunication:— they relentlessly pursue their targeted individuals through incessant messaging, phone calls, and contact on social media, which starts to become burdensome.  Jealousy and control: As their behaviour solidifies them as a dominant force in the relationship, they may show jealousy or possessiveness. Gaslighting: Love bombers also lie or project blame, so the partner starts doubting their own thoughts and feelings. Why do they even bother? – Unpacking the psychology behind the love bomber There are many motivations for love bombing that stem less from the target of their affection and more from underlying psychological issues. Narcissism: Many love bombers appear narcissistic and enjoy being the centre of devotion. They are then less about selfish behaviour, designed to cater for their emotional needs. They may see this like a sport and once the novelty wears off, they will begin the devaluation and discard technique. Fear of abandonment: Sometimes people love bombs as a way to control the relationship because they are scared that if they don't act like this, their partner will leave them. In extreme cases, they might also try to cling to a partner by lavishing them with exceptional amounts of care. This is particularly evident in people with anxious attachment styles. Insecurity: Individuals who feel insecure may use love bombing as a way to gain validation and reassurance from their partner, seeking to fill a void in their own self-esteem.  Do you suspect you might be dating a love bomber? Here’s what you can do Firstly, establish boundaries: Communication is key and so ensure the lines of communication are clear. Keep the relationship at arm's length until you are sure that there is no emotional manipulation going on. Do not rush: Avoid the temptation of jumping to deep commitments. Let the relationship develop more slowly in order to test whether their affection for you is real or just part of a nefarious plan. Find support: Confide in trusted family members and friends about what you are experiencing. They have different experiences and may notice red flags that you do not. This is an extension of the previous point: listen to your intuition — if something does not feel right, it most likely isn't. Notice what causes your emotional reactions and realize that they might be related to manipulation. Educate yourself: Understand the difference between healthy relationships and toxicity. Recognizing the signs of love bombing empowers you to make more informed choices for your well-being. Seek help from a mental health professional or relationship coach. Let them know you are suddenly feeling overwhelmed or confused with how to sort out your emotions. The initial thrill of romantic gestures and feelings associated with love bombing can quickly spiral into a toxic cycle of manipulation. By recognizing the signs of love bombing, identifying your vulnerabilities, and learning how to respond, you can protect yourself from significant heartache and cultivate healthier relationship patterns. Remember, love respects patience and understanding without any pressure or manipulative behaviour.  Follow me on Facebook, and visit my website  for more info! Read more from Sharee Shefket Sharee Shefket , Special Guest Writer and Executive Contributor Sharee is a remarkable leader in the mental health field, boasting over 20 years of extensive experience as a counsellor, hypnotherapist, successful entrepreneur, international best-selling author. She is not just a professional; she’s a catalyst for change, dedicated to helping individuals discover their purpose and live their most fulfilling lives.

Written by Nichell Delvaille, Holistic Soul Coach, Intuitive Astrologer Nichell has done over 10,000 Readings. She uses a person's Astrological Natal Birth Chart to read from. A birth chart is like a blueprint of a person – mind, body, and spirit. Prepare yourself for revolutionary advancements and challenges in beauty, wellness, food, medicine, education, and the economy – your guide to creating a resilient spiritual practice in an age of chaos and awakening. The world as we know it is evolving before our very eyes, and the cosmic shift from the Piscean Age to the Aquarian Age brings the promise of innovation, disruption, and personal awakening. This transition signals the dissolution of outdated systems and a movement toward unity, authenticity, and individual empowerment. As humanity undergoes this profound rebirth, we’ll see rapid advancements and intense challenges across industries. By creating a grounded spiritual practice and staying prepared, you can not only survive but thrive during this unprecedented transformation. This is your moment to step into the Aquarian Age fully aware, deeply connected, and empowered. Predictions and opportunities for transformation The Aquarian Age marks a turning point across every major facet of life, and it will bring an outpouring of innovation across all sectors. However, chaos often precedes transformation. As existing systems are dismantled and restructured, it’s essential to be prepared. Let’s explore how some key areas are likely to transform and how we can embrace them. 1. Beauty and anti-aging: Embracing conscious beauty The beauty industry will see a shift away from purely aesthetic fixes toward holistic, preventative, and age-positive treatments. Anti-aging advancements will evolve to focus not just on outward appearance but also on fostering inner vitality and natural beauty. The integration of energy healing, chakra balancing, and plant-based products will become mainstream as people seek age-reversing effects without harsh chemicals or invasive procedures. Your Plan: Develop a beauty ritual that honors both your spirit and body. Set aside time for self-care routines that align with your values of natural, sustainable beauty. For personalized guidance on anti-aging techniques aligned with cosmic energy, book a session with me to design a beauty ritual that will prepare you for the Aquarian Age. 2. Food industry: A shift to ethical and vibrational eating We’ll see an industry-wide movement toward regenerative, plant-based, and sustainable food production, reflecting a new consciousness around how food affects our planet and our personal energy. Foods that are vibrationally rich, organic, and non-GMO will become staples for those striving to maintain high frequencies and better health. Your Plan: Begin to cultivate an intentional approach to food, where nourishment includes mindful eating and an understanding of your unique energy needs. Together, we can develop a personalized wellness plan based on principles from Ayurveda and plant-based nutrition to support your health and vibrancy as we shift into higher consciousness. 3. Western medicine and wellness: Preventative and holistic healthcare Western medicine will undergo a profound shift as preventative, holistic, and integrative practices become widely adopted. Expect to see more emphasis on functional and alternative medicine approaches, where the focus will be on root causes, preventive care, and individual empowerment. Wellness practices like Reiki, acupuncture, yoga therapy, and energy healing will increasingly complement traditional medical care as people look for ways to cultivate resilience and vitality. Your Plan: Create a health and wellness regimen that includes not just physical care but spiritual and energetic practices. In a one-on-one session, I can help you integrate Reiki, therapeutic yoga, and holistic techniques into your life to achieve optimal well-being. 4. The economy: From scarcity to abundance mindset As material wealth becomes less central, the economy will shift to support systems that value personal fulfillment, community engagement, and sustainable innovation. While this shift unfolds, we’ll likely see economic instability as old financial models are tested. This may lead to temporary challenges, but it will ultimately pave the way for new opportunities that support ethical businesses, conscious investments, and community-oriented enterprises. Your Plan: Shift from a scarcity mindset to an abundance mindset by investing in yourself and your spiritual development. I can guide you in manifesting financial stability and prosperity through astrology, setting goals that align with the energetic cycles of the cosmos. 5 . Education system: From standardization to individualized learning Education will be one of the most transformative areas. Expect a shift away from standardized, rigid schooling systems to a more personalized, skill-based model that nurtures creativity, intuition, and emotional intelligence. Self-paced learning, vocational skills, and spirituality will become essential components as children and adults alike strive for purpose-driven education that reflects their true selves. Your Plan: If you’re a parent or educator, start fostering curiosity and intuition. For yourself, this is the time to invest in lifelong learning that resonates with your path and purpose. In a private session, we can use your astrological chart to discover learning paths and skills that align with your spiritual and professional growth. The struggles ahead: Preparing for the chaos The journey to a new paradigm is rarely smooth. As old systems crumble, people will experience struggles in various forms: job uncertainty, stress, anxiety, and loss of identity as familiar structures fade away. Economic shifts and disruptions in everyday life will create a collective sense of unease. This is why cultivating a resilient spiritual practice will be essential. You’ll need grounding tools to stay centered as the world shifts around you. Why spiritual practice is your anchor To navigate the Aquarian Age with strength, establishing a spiritual practice that resonates with you is crucial. Metaphysical tools such as meditation, astrology, energy healing, and self-reflection will help you ground yourself and maintain inner peace. As outer realities change, your inner world can remain stable and focused. Creating a spiritual practice isn’t about quick fixes; it’s about building a life rooted in clarity, intention, and purpose. This practice will not only support you in times of chaos but will also empower you to thrive in the new age. It’s your anchor, your compass, and your connection to a higher reality. Are you ready to set goals for the aquarian age? This is a thrilling time to be alive—one filled with transformation, rebirth, and limitless potential. By preparing for the shifts in beauty, wellness, food, healthcare, the economy, and education, you can embrace this age of enlightenment. I invite you to book a session with me to create a personal plan that aligns your goals with the energy of the Aquarian Age. Let’s harness these powerful changes to help you not only survive but flourish. Embrace this journey of awakening, because you were born for this moment. Follow me on Instagram , YouTube and visit my website for more info! Read more from Nichell Delvaille Nichell Delvaille, Holistic Soul Coach, Intuitive Astrologer Nichell is a Wellness Practitioner. Healing effects all aspects of a person. She is a Holistic Soul Coach, Intuitive Astrologer, Reiki Master and Herbalist. Nichell also has certifications in Yoga, Meditation and Ayurveda.

Written by Cindy Crandell, Functional Medicine Nutritionist Cindy Crandell is a well-known RN, Functional Medicine Nutritionist, she is renowned for addressing root cause of illness and restoring health. Voted "Best of the Best" for 10 consecutive years. Cindy's expertise has been featured on Fox News, WJR, WNZK and in local publications. Heartburn, often described as a burning sensation behind the chest bone, has become an all-too-common complaint. This discomfort, which can strike after meals or when lying down, is more than just an annoyance. It’s a signal from your body that something isn’t quite right. In this article, we’ll explore what causes heartburn, the digestion and absorption process, why stomach acid is essential, the risks of long-term acid-blocking medications, and natural ways to calm the fire by improving gut health and digestion.  What causes heartburn? At its core, heartburn is a symptom of a bigger problem. It occurs when stomach acid escapes from the stomach and into the esophagus. This acid reflux can be triggered by:  Eating large meals or lying down immediately after eating  High-fat or spicy foods  Caffeine, alcohol, and carbonated drinks  Obesity, pregnancy, or wearing tight clothing  Stress and poor digestion  Sugars and Chocolate Too much liquid before, during, and after a meal Decreased stomach acid While acid reflux can feel like your stomach is producing too much acid, the truth is that low stomach acid is often the culprit. When stomach acid levels are insufficient, the lower esophageal sphincter (LES), the valve that keeps acid in the stomach, can relax too much, allowing acid to back up into the esophagus.  For more insights, check out Dr. Axe’s article  on heartburn symptoms, causes, and treatments. How digestion and absorption works: A journey through the gut Proper digestion and nutrient absorption involve a complex process that begins in the mouth and ends in the intestines. Here’s a breakdown of the key stages:  Mouth and saliva: Digestion starts in the brain when you smell and see food. This stimulates the mouth to produce saliva that releases gastric juices in the stomach. Chewing breaks food into smaller pieces, while our saliva starts breaking down the carbohydrates, beginning the physical digestion process. Stomach acid and enzymes: Once food reaches the stomach, hydrochloric acid (HCl) initiates the breakdown of proteins and activates digestive enzymes like pepsin. This acidic environment is essential for further food breakdown.  Small intestine and bile: In the small intestine, enzymes from the pancreas and bile from the liver break down fats, proteins, and carbohydrates into smaller components. Vitamins and minerals are also released at this stage for absorption. Nutrient absorption: Nutrients are absorbed through the walls of the small intestine into the bloodstream. Key nutrients like iron, calcium, and vitamins require adequate stomach acid to be absorbed effectively.  Large intestine and gut bacteria: Any undigested material moves to the large intestine, where beneficial bacteria further ferment food and produce vitamins like B12 and K2. The large intestine absorbs various nutrients and reabsorbs some remaining water. Waste elimination: Finally, after this journey through the GI tract, the body excretes unusable portions of food and toxins. Waste products are excreted, completing the digestive process.  When any part of this process is disrupted, such as low stomach acid or poor enzyme production, digestion becomes incomplete. This can lead to gas, bloating, malabsorption, nutrient deficiencies and the development of conditions like reflux.  Stomach acid: A key factor of the digestion journey  Contrary to popular belief, stomach acid is not the enemy it’s essential for proper digestion. Stomach acid (hydrochloric acid or HCl) plays several critical roles:  Breaking down food: Acid helps digest proteins and unlocks vital nutrients like B12, magnesium, and iron.  Preventing harmful bacteria: A healthy, acidic environment keeps harmful bacteria and yeast at bay, reducing the risk of infections.  Supporting enzyme activity: Acid primes the stomach to release enzymes for digestion.  After age 40, our stomach acid starts to deplete and over time our acid bucket becomes empty. When stomach acid is chronically low, it leads to improper digestion, nutrient deficiencies, and gut imbalances creating a perfect storm for bloating, gas, constipation, diarrhea and reflux. What slows or disrupts digestion? Several factors can interfere with smooth digestion and nutrient absorption, leading to issues like heartburn, bloating, and malnutrition:  Stress: Chronic stress activates the “fight or flight” response, which slows down digestive processes, reduces stomach acid production, and disrupts gut motility.  Low-fiber diets: Fiber helps keep digestion moving smoothly. Diets low in fiber can lead to sluggish digestion and constipation.  Foodborne illness and Microbiota changes: Infections and antibiotics can disrupt the balance of good bacteria, leading to gut imbalances (dysbiosis) that impair digestion.  Decreased pancreatic enzyme production: Insufficient digestive enzymes make it harder for the body to break down food, leading to malabsorption.  Poor dietary choices: Diets high in processed foods, sugar, and unhealthy fats are harder to digest and can trigger acid reflux and inflammation.  Use of PPIs and Acid blockers: Long-term use of proton pump inhibitors reduces stomach acid, impairing the breakdown and absorption of nutrients like calcium, magnesium, and vitamin B12.  These factors can create a vicious cycle, where poor digestion leads to inflammation and discomfort which then exacerbates reflux symptoms.  The key to restoring balance is addressing these root causes, improving gut health, and supporting the digestive system holistically.  To learn more related to gut and digestive health, take a look at Dr. Hyman’s  lesson on supporting a healthy digestive system.   The hidden risks of long-term acid-blocking medications Proton pump inhibitors (PPIs) and antacids are common treatments for heartburn and acid reflux. These medications manage symptoms but do not correct the underlying issues. In fact, these medications will make the situation worse and are exactly the opposite of what is needed to correct the issue.  Long-term reliance on these medications can come with significant risks: Reduced nutrient absorption: Blocking stomach acid reduces the body’s ability to absorb calcium, magnesium and B12, increasing the risk of osteoporosis and anemia.  Increased gut infections: With less acid to kill harmful bacteria, users of PPIs are more susceptible to infections such as Clostridium difficile (C. diff), H-Pylori, parasites, viruses and other bad bacteria that disrupt health over time. Disrupted microbiome: Acid blockers can contribute to dysbiosis, an imbalance of gut bacteria that impacts digestion and immunity. Food needs HCL to break down when this process is blocked. Food will sit, ferment, rot and turn into bad bacteria in the gut. Rebound heartburn: When people stop taking acid-blocking drugs, they often experience worse heartburn as their body tries to overcompensate by producing more acid. The longer you are on a PPI, the harder it is to remove it and get the stomach to produce acid again. These medications were approved for a 2-week usage period. These medications are overused, over prescribed and patients are allowed to be on them long-term, which goes against the medication usage guidelines. If you have been on an acid blocker long-term you will need to seek help from a professional functional medicine provider to be successful in removing the acid blocker and replenishing HCL and restoring proper digestion.  Long-term effects: Include osteoporosis, dementia, SIBO, nutrient deficiencies, and kidney disease. If you are using this medication make sure you read the package insert and understand the recommended time frame to use this medication. Typically it is 2 to 6 weeks. It is always best to address the root cause. To learn more about the concerns surrounding proton pump inhibitors and their effects on health, click here . 4 secrets to calm the fire naturally: Improving gut health & digestion Rather than suppressing stomach acid, the key to long-term relief lies in supporting gut health, improving digestion, and reducing inflammation. Here’s how:  1. Balance stomach acid naturally Apple cider vinegar. Try a teaspoon of apple cider vinegar diluted in water before meals to stimulate stomach acid production.  Digestive bitters: Herbal bitters can encourage the body to release stomach acid and digestive enzymes.  Chew food thoroughly: Eating slowly and chewing well reduces the burden on the stomach, promoting smoother digestion. Eliminate drinking liquid 30 minutes before a meal, during the entire meal and 30 minutes after a meal. This can really help, as you will not be diluting the enzymes or HCL as you eat. 2. Strengthen the gut lining and microbiome  Probiotics: Restore the balance of good bacteria by including fermented foods like yogurt, sauerkraut, and kimchi.  Prebiotics: Support healthy bacteria growth with prebiotic-rich foods like garlic, onions, and asparagus. Bone broth: Rich in collagen and amino acids, bone broth can help repair the gut lining.  Zinc Carnosine: 75 to 150 mg of zinc carnosine twice a day between meals; this has been extensively studied. Glutamine powder: Take 3 to 5 grams of glutamine powder in water twice a day to help heal the gut lining DGL (a form of licorice): Chew 2 to 3 chewable tablets 15 minutes before meals. Magnesium citrate or glycinate: Try 200 to 400 mg of magnesium citrate or glycinate twice a day. 3. Reduce inflammation in the gut Anti-inflammatory foods: Incorporate foods rich in omega-3 fatty acids (like salmon, walnuts, and flaxseeds) to reduce inflammation.  Herbal remedies: Ginger, turmeric, and aloe vera can soothe the digestive tract and reduce irritation.  Eliminate triggers: Identify and avoid foods that trigger your symptoms, such as caffeine, processed foods, dairy, sugar or gluten.   4. Support digestive enzymes and motility Digestive enzyme supplements: Help the body break down food and ease the digestive load.  Hydrate properly: Drinking water between meals (rather than during) prevents dilution of stomach acid.  Movement after meals: Light walking after eating can improve digestion and prevent reflux.  Nothing 2 hours before bed: Cut out all food and liquid about 2 hours before bed, so that everything will be out of the stomach and moving into digestion. You will sleep better and will not have reflux when lying down. Discover Dr. Hyman's effective steps to eliminate heartburn and acid reflux by following this link . The bottom line Heartburn is a signal that your digestive system needs attention, not a sign that you should block stomach acid indefinitely. Instead of suppressing acid, focus on balancing and supporting your gut health through better nutrition, and adapting to a whole food nutrition plan. Support digestion with enzymes and HCL. Improving your body’s ability to absorb nutrients, preventing the overgrowth of harmful bacteria, and reducing gut inflammation will lead to long-term relief.  I have restored thousands of guts over the past 25 years, even for those who have been on proton pump inhibitors (PPIs) long-term. There is hope for recovery! We guide clients off medications, helping them restore their gut health, digestion and absorption, so they can live medication-free. This approach also ensures the proper absorption of vital nutrients needed to prevent illness later in life.  By addressing the root causes and calming the fire within, you can regain digestive harmony and leave heartburn behind for good!    Follow me on Facebook , and Instagram ,  and LinkedIn for more info! Read more from Cindy Crandell Cindy Crandell, Functional Medicine Nutritionist Cindy Crandell, RN a leader in the functional medicine industry with over 25 years of experience, began her journey after overcoming her battle with Fibromyalgia. Through holistic healing, she reversed her condition and many other health challenges. Now, as the CEO of Wholesome Health, Cindy dedicates her life to helping others achieve optimal health and vitality. She is a passionate advocate for wellness, leading nutritional workshops and speaking publicly on the power of functional medicine to transform lives.

Written by Adeola Oladele, Author & Public Speaker Adeola understands the power of vulnerability and honesty. She believes these qualities are essential in inspiring others to embrace their true selves and pursue their dreams. Through her speaking engagements and community outreach, she aims to foster a supportive environment where individuals can connect, grow, and thrive together. Adversity is a universal experience, yet it’s also deeply personal. When we’re during life’s toughest challenges, it’s natural to wonder, “Why is this happening?” For many of us, it’s only through looking back that we begin to see purpose in our pain. My journey has taught me that adversity, although painful, often guides us to our true purpose. For me, faith and self-belief illuminated the way forward. Without these anchors, I wouldn’t be where I am today: empowered, driven, and passionate about helping others. The role of faith in overcoming hardship Faith has been my lifeline, especially in moments when I feel overwhelmed by adversity. As a survivor of abuse, I’ve experienced profound moments of hurt and confusion that challenged me to my core. In these darkest hours, I turned to my faith, trusting that God had a plan even if I couldn’t yet see it. Faith didn’t erase my struggles, but it gave me strength to endure them. I found comfort in verses like Psalm 34:18: “The Lord is close to the brokenhearted and saves those who are crushed in spirit” (NIV). This reminder that God was near, even in my brokenness, helped me find the courage to keep going. Faith became my foundation, guiding me forward one step at a time. I leaned on prayer, scripture, and worship as ways to connect with God and let Him shape my heart. Over time, I began to feel a calling: my story could help others. This realization that my journey could have meaning beyond my own healing began to change everything. The power of self-belief: Reclaiming your identity While faith was my foundation, self-belief became the doorway to reclaiming my identity. After enduring trauma, it’s easy to feel lost, questioning your worth and doubting your abilities. Rebuilding self-belief was a slow process for me, filled with setbacks and struggles. I had to learn to see myself not as a product of my pain, but as someone resilient and valuable. The journey to self-belief taught me to speak kindly to myself, to challenge the negative voices, and to surround myself with positivity. Reclaiming my identity meant finding the courage to rewrite the narrative. I began to affirm that my story didn’t define me; I defined my story. Self-belief isn’t about having all the answers or feeling confident all the time. It’s about trusting that you have the strength and worthiness to live fully and purposefully. This new sense of identity enabled me to dream bigger, to envision a future where I could inspire others to find their strength and voice.   Turning pain into purpose As I continued to grow in faith and self-belief, my life’s purpose began to take shape. The more I healed, the more I felt drawn to help others who faced similar battles. This calling led to the creation of Save This Girl Child, an organization dedicated to helping young girls struggling with self-identity and self-worth and those who have suffered abuse. The pain I had once endured was now a source of empathy, enabling me to understand and connect with others facing similar hardships. Purpose doesn’t always arrive in a grand moment of clarity. Sometimes, it unfolds slowly, revealed through small steps and quiet reflections. I found purpose in becoming a voice for girls who, like me, felt voiceless. Through sharing my story, I hoped to inspire others to see that they, too, could rise above their circumstances. My pain had transformed into purpose, giving me a mission that extended beyond myself. Practical steps for finding purpose through adversity If you’re searching for purpose in your own adversity, remember that every step forward is significant. Here are some practices that helped me: Embrace your journey: Allow yourself to feel, heal, and grow at your own pace. Embracing your unique journey means honoring both the highs and lows as essential parts of your story. Connect with a supportive community: Surround yourself with people who uplift you. Whether it’s friends, family, or a faith-based community, having support can make all the difference. Reflect on your values and passions: Take time to consider what truly matters to you. What causes you to move your heart? What experiences have shaped your outlook on life? These reflections can reveal clues to your purpose. Lean into faith and prayer: If you have a faith tradition, lean on it as a source of comfort and direction. Prayer, scripture, and meditation can help ground you in difficult times. Practice self-compassion: Be gentle with yourself. Speak kindly to yourself, celebrate small wins, and remember that growth is a journey, not a race. Through these steps, you can begin to build a path forward, discovering a sense of purpose that aligns with your values and experiences. Even if you don’t have all the answers, faith and self-belief can be powerful guides on your journey.   Conclusion To anyone facing hardship, know this: Your story is valuable, and you have the power to transform your pain into something meaningful. Faith and self-belief may not erase the pain, but they can provide a foundation upon which to build a life filled with resilience, purpose, and hope. Today, I stand as a testament to the power of finding purpose through adversity. I’m not defined by what I’ve been through but by how I’ve chosen to use my journey to uplift others. As you walk your own path, remember that your faith is a light in the darkness, and your self-belief is the strength that will carry you through. Together, they can turn your struggles into stepping stones, guiding you to a future that’s not only purposeful but also profoundly impactful. Follow me on Instagram , LinkedIn , and visit my website  for more info! Read more from Adeola Oladele Adeola Oladele, Author & Public Speaker Adeola Oladele is a dedicated IT Analyst, accomplished author of two transformative books—Road to Self and Now What—and an innovative entrepreneur and wedding planner. With a focus on faith, empowerment, and self-growth, Adeola is passionate about uplifting teenagers and young women. Her commitment to this cause stems from her own childhood experiences, which have instilled in her a deep empathy for others.

Written by Krystal Walden, Master of Science in Gerontology Krystal Walden is the Founder/CEO of KRYSTAL SPA®. She is a former World-Class and University of California, Los Angeles (UCLA) Track Athlete with a Master of Science in Gerontology from the University of Southern California (USC). Dancing brings so much joy and happiness! Many identify dancing as a form of ballet, jazz, salsa, ballroom, tap, swing, line, and even breakdancing. Dancing is what you make of it for yourself! Dance how you want to dance. Do you two-step, twirl, dip, drop, or even pop-lock? Do you like to dance alone or with a dance partner? Do you love to dance in a classroom setting, at a wedding, nightclub, or concert? You may be saying to yourself, “I have not danced in years.” “I cannot dance like I did when I was younger.” “I forgot how to dance.” “I have troubles with hip, knee, and foot pains when I dance.” “I get dizzy and lose my balance when I dance.” “I am incapable of dancing gracefully.” “I am afraid of falling when I dance.” These thoughts can cause self-doubt and insecurities around your joy of dancing. It can discourage you from dancing again. In most cases, there are ways to prevent falls. In order to do so, you want to first gain an understanding of the why, who, how, and when falls can occur. Why, who, how, and where do falls occur? The most common explanations for why falls can occur can vary. There is an increase to the risk of falling increases during the stages of aging, medical conditions, physical impairments, disabilities, and unexpected hazards. Who The increased risk of falls occurs throughout your stages of aging into a mature (older) adult. During the stages of aging, your body will slowly increase in morbidity and decrease in functionality. In conjunction, there are medical conditions that can also be a factor. The well-known medical conditions that can develop during the stages of aging and lead to falls are Parkinson’s disease, Alzheimer’s disease, stroke of the brain, and multiple sclerosis. These conditions affect your brain’s ability to maintain control of the components that regulate the stability of your nervous, muscular, and skeletal systems. How Any level of severity amongst these medical conditions has proven to increase the cause of physical impairments and disabilities to the nervous, muscular, or skeletal systems. The nervous system is responsible for the complexities of your brain, spinal cord, and nerves. When these functions are compromised, the ability to unconsciously and consciously send electrical signals and communication throughout your body is interrupted. The muscular system is responsible for blood circulation, heat regulation, movement, and support. When these functions are compromised, the ability to consciously and unconsciously reflex, extend, contract, and relax the muscles of your body is interrupted. The skeletal system is responsible for your body structure, regenerating blood cells, storing minerals, and protecting the organs. When these functions are compromised, the ability to unconsciously and consciously reflex, extend, and rotate your bones and joints of your body is interrupted. Depending on how physically active you are throughout your life span, the loss of strength, balance, and flexibility can progress slowly, moderately, or rapidly. The parts of your body most affected by fall risks are your hips, legs, knees, ankles, and feet. Your body's ability to communicate and coordinate the electronic signs from your brain to your muscles and bones is vital in preventing falls. When At this moment, you may be wondering where the most common place you may find yourself falling. The act of falling can occur in various areas and ways. Some examples are falls in your office, during your stroll or power walk, walking your dog, during your exercise routine, and playing your favorite sport, to name a few. The familiar places of fall risks are inside your home. Some examples of these unexpected hazards are when you are in the shower, tripping over a carpet or a rug, or misstepping on a flight of stairs or step stool. The fall risks during dancing are very similar to lack of coordination, stumbling, collapsing, tripping over your feet or dance partner’s feet, and attempting to or performing a complicated dance move, to name a few. 5 exercises to boost strength, balance, and prevent falls Preventive actions are the most effective when you are at a low risk of falling. Consult with your doctor before engaging in any physical activities. Toe curls You might be asking yourself, “Is this an exercise?” The answer is a sweet yes! Find a comfortable place to sit. Place both of your feet flat on the ground. Keep your ankles, legs, and knees steady. Curl and squeeze your toes back towards your heels. Repeat this movement ten (10) times. Ankle pumps Stay in the sitting position. Place both of your heels on the ground. Flex your ankles and draw your feet towards your torso. Point your toes and feet up to the ceiling. Repeat this moment ten (10) times. Leg extensions Stay in a sitting position. Bend your knees and bring your feet flat on the ground. Keep your ankles aligned with your knees. Extend and straighten your left leg and squeeze your thigh towards your hips. Now lower your left leg and repeat this movement with both legs ten (10) times. Calf raises Stand in front of a wall. Bring your feet hip distance apart. Place your hands on the wall for balance. Lift your heels straight up from the ground until you are on the balls of your feet. Keep your heels aligned with your ankles. Repeat this movement ten (10) times. Hamstring curls Stay standing in front of the wall. Keep your feet hip distance apart and your hands on the wall. Bend your left leg back and lift your heel and foot towards your buttocks. Now lower your left heel and foot down and back on the ground. Repeat with movement with your right leg. Repeat this movement with both legs ten (10) times. As unique as you are, falling is not one of your unique attributes. You are not the only one who has ever fallen. We have all fallen as toddlers, teens, young adults, and so on. The key is when you have fallen, you have gotten right back up. So, let your fears melt away, and go out and dance! Learn more about fall risks and how to start dancing again with a virtual fitness session with an expert!! Contact Krystal Spa®  to schedule an appointment. Follow me on  Facebook , Instagram , LinkedIn ,  and visit my website  for more info! Read more from Krystal Walden Krystal Walden, Master of Science in Gerontology Krystal Walden brings to the health and fitness spa, 25+ years of experience as a competitive athlete; offering her unique fusion of athletic gifts and accreditations. Krystal specializes in helping individuals (from beginners to athletes) get back in touch consciously with their mind, body, and soul. She strongly emphasizes on body awareness and alignment for maximum injury prevention and recovery. With the kind of strength, flexibility, balance and compassions that Krystal possesses there is no doubt that she will meet her goals, to enhance the global image of how to live a stronger, healthier, and balanced lifestyle.

Written by Gennye Lion Rainbow Anderzon, Industry-Leading Energy and Business Mentor Gennye Lion Rainbow Anderzon is a self-made spiritual leader, soon-to-be author, founder of Business Success the Energetic Way, and Visionary New Earth Leaders Podcast. She gives you a grounded approach to spiritual mastery while expanding her booming empire with innovative energetic solutions for thought leaders, entrepreneurs, and organizations. Innovate, Adapt, and Leadership Change It Starts with You Corporate leaders, business owners, and successful entrepreneurs are navigating an increasingly complex landscape filled with multifaceted challenges. The pressures can be overwhelming, from nurturing high-performing teams to meeting relentless market demands and grappling with economic uncertainties. In this environment, how can we cultivate coherent, results-driven organisations that thrive and excel in today’s rapidly shifting landscape? Agility and resilience have become essential for success, but achieving these qualities often feels elusive . The answer is not solely in adopting external solutions or sweeping operational overhauls. Instead, it requires a deep and unwavering commitment to the profound, often underestimated internal work that begins with you. As a leader, the journey toward unlocking true potential starts with introspection and self-awareness. To navigate the complexities of modern business effectively, leaders must first cultivate personal mastery—recognising that sustainable change within organisations can only occur when the individuals at the helm are willing to embark on their transformative journeys. The unseen power of energy leadership Energy isn’t just a buzzword; it’s the cornerstone of every decision, interaction, and strategy within your business ecosystem. The HeartMath Institute’s  pioneering research underscores that our emotional and mental states shape the energy field around us, influencing everyone we meet. This energy is not merely an abstract concept; it manifests in the dynamics of workplace relationships, the atmosphere of meetings, and the overall culture of an organisation. Leaders who cultivate awareness of their energy and manage it effectively create a transformative ripple effect that elevates their entire organisation, enhancing individual and collective performance. Consider this statistic: According to the   HeartMath Institute , positive emotions and a balanced state of being enhance coherence within the body, directly impacting individuals within a 10-foot radius. This coherence promotes better team synergy, transparent communication, and improved overall performance. A leader who masters their energy sets an invisible but powerful standard for the entire team. When leaders exhibit high levels of emotional intelligence and awareness, they enhance their personal effectiveness and create an environment where team members feel valued, engaged, and inspired. Imagine entering a room where tension is palpable—the atmosphere feels heavy, and people are on edge, stifling creativity and collaboration. Now, picture entering a space led by someone who exudes calm, assurance, and positivity. This latter scenario creates an environment ripe for creativity, trust, and collaboration. Energy leadership isn’t just a practice; it’s a game-changer that can redefine the trajectory of an organisation. Leaders who embody positive energy can significantly influence their team's mood and motivation, igniting a collective drive toward shared goals.  Moreover, the power of energy leadership extends beyond immediate interactions; it shapes the long-term culture of the organisation. When leaders consistently demonstrate high energy levels and emotional resilience, they model behaviours that become ingrained in the team’s collective consciousness. This cultivates a culture of positivity, resilience, and proactive problem-solving. Over time, teams led by such leaders are more likely to embrace challenges as opportunities for growth rather than obstacles to overcome. Energy leadership also plays a crucial role in change management. In times of uncertainty or transition, leaders' emotional states directly influence how teams perceive and respond to change. A leader who maintains composure, optimism, and a clear vision can help alleviate fears and uncertainties, guiding their team through tumultuous times with confidence and clarity. This enhances team morale and creates a sense of security and stability, allowing individuals to focus on their roles without being overwhelmed by external pressures. Ultimately, the unseen power of energy leadership lies in its ability to create a thriving organisational ecosystem. By prioritising energy management and a culture of awareness and positivity, leaders can unlock their teams’ full potential, leading to heightened creativity, collaboration, and performance. As you step into your role as a leader, remember that your energy sets the tone for your organisation. By mastering your energy and leading with intention, you can inspire those around you to elevate their performance and embrace the collective journey toward success. Self-reflection – The crucible for authentic leadership Before embarking on the journey to “fix” team dynamics or revamp processes, it’s imperative to turn the lens inward and engage in meaningful self-reflection. This essential practice enhances personal growth and sets the stage for authentic leadership that resonates with your team. Ask yourself these critical questions: Are you modelling emotional intelligence (EQ) in your daily interactions? Do you lead authentically, embodying the transparency and equality you want to instil in others? Have you devoted time to recalibrating your own internal state so that you project clarity, assurance, and purpose? The answers to these questions can provide invaluable insights into your leadership style and effectiveness. Leaders are often regarded as their teams' emotional thermostats; their energy and demeanour set the standard and tone for others to follow. When you demonstrate high emotional intelligence, you create an environment where team members feel comfortable expressing their thoughts and feelings, activating collaboration and innovation. Self-reflection is not a one-time exercise but a continuous process that requires commitment and practice. It involves assessing your reactions to situations and understanding how your emotions influence your decision-making and interactions with others. When you are aware of your triggers and how they affect your energy, you can respond thoughtfully rather than react impulsively. This mindfulness encourages a culture of openness, where team members are motivated to share their perspectives without fear of judgment. Moreover, authentic leadership transcends mere tactics and strategies. It is fundamentally about aligning your inner world—your beliefs, values, and emotional state—in a way that radiates outward, creating an atmosphere where people feel seen, heard, and empowered to excel. By prioritising your internal alignment, you set a powerful example for your team, showing them that personal development is crucial to professional success. This alignment cultivates trust, as team members see you as a leader who practices what you preach. In addition to enhancing team dynamics, self-reflection can significantly improve your decision-making capabilities. When you take the time to understand your motivations and values, you can make choices that align with your authentic self and the more excellent vision of your organisation. This clarity of purpose strengthens your leadership presence and inspires confidence in your team, as they recognise that you are leading with intention and integrity. Furthermore, as you raise your consciousness and become more aware of your energy, you create a ripple effect within your organisation. When leaders embody positivity, resilience, and a growth mindset, they naturally inspire those around them to elevate their emotional states and performance. This creates a culture of accountability and empowerment, where individuals are motivated to take ownership of their roles and contribute to the team's collective success. In conclusion, self-reflection serves as a crucible for authentic leadership, enabling you to cultivate the emotional intelligence necessary for effective leadership. By committing to this inward journey, you enhance your leadership capabilities and empower your team to thrive in a supportive and dynamic environment. Remember, the true essence of leadership lies in your ability to reflect, recalibrate, and rise, ultimately guiding others to do the same as you embody a culture of authenticity, transparency, and collaboration. Deep dive insight Authenticity is not synonymous with perfection. It’s about showing up as a whole, self-aware individual who acknowledges areas for growth while confidently playing to strengths. This vulnerability strengthens team bonds and invites open dialogue, promoting a culture of trust. The direct benefits of your personal mastery Investing in mastering emotional intelligence, authenticity, and transparent leadership goes beyond creating a more harmonious work culture; it ignites innovation, adaptability, and a solid foundation of trust within your organisation. Here’s why this matters: Enhanced team dynamics When you lead from a heightened awareness, you naturally elevate your team's emotional baseline. This is the backbone for an environment conducive to deeper collaboration, creative problem-solving, and constructive feedback. Reduced turnover and burnout Your team reflects your energy. Operating from a grounded, authentic space cultivates loyalty, reduces burnout, and enhances job satisfaction. Leaders who prioritise their well-being model a balanced approach, demonstrating that personal health and professional success coexist. Elevated performance A leader’s state of being can either amplify or dampen the potential of their team. A grounded, aware leader can spark the highest levels of productivity and innovation. When you anchor yourself in conscious intention, you empower your team to operate at their best. Case in point Companies led by emotionally intelligent leaders report higher engagement levels and more effective teams—the dynamic shifts from a reactive, stress-driven cycle to proactive, strategic collaboration. The critical question – W hat needs fixing in you? Too often, leaders instinctively look outward when problems arise—seeking to restructure teams, overhaul workflows, or implement new software solutions. While these strategies can be effective, true transformation starts internally, rooted in self-awareness and personal growth. Before making any external changes, it is essential to pause and reflect on your leadership approach and emotional state. Consider these crucial questions: Are you leading from a place of reactive stress or conscious intention? Have you committed to practices that re-centre and recalibrate your energy, such as mindfulness, coaching, or energy-balancing techniques? Are you prioritising your personal growth and self-care as much as your professional milestones? These questions are vital introspection tools, prompting leaders to evaluate their internal landscape. Leading from a place of reactive stress can create tension and dysfunction within your organisation. When stress governs your responses, it becomes challenging to maintain clarity and composure, leading to impulsive decisions that may not serve your team's or organisation's best interests. In contrast, leading with conscious intention allows you to approach challenges thoughtfully, paving an environment of resilience and adaptability. Incorporating practices that help you re-centre and recalibrate your energy is essential for effective leadership. Techniques such as mindfulness meditation, coaching, or energy-balancing exercises can significantly enhance your self-awareness, enabling you to manage your emotional state more effectively. By nurturing your own well-being, you create a solid foundation from which to lead. This investment in your personal growth benefits you as a leader and positively impacts your team's performance as they observe and absorb your commitment to self-care and development. They are, moreover, prioritising your personal growth and self-care as much as your professional milestones is not merely a luxury but a necessity. Leaders who neglect their own needs risk burnout, which can severely hinder their effectiveness and the morale of their teams. By cultivating a balanced approach that includes time for reflection, rejuvenation, and personal development, you demonstrate to your team the importance of holistic well-being. This sets a powerful precedent, encouraging team members to value their self-care and growth, ultimately contributing to a healthier work culture. It is crucial to recognise that your team's coherence, effectiveness, and morale reflect your internal state. When you embody self-awareness and self-care, you lay the foundation for a thriving, resilient organisation. Your energy—steady and uplifting or chaotic and strained—will directly influence your team's performance and cohesion. If you are positive and centred, your team is more likely to mirror that energy, resulting in increased collaboration, creativity, and overall productivity. Conversely, being stressed or overwhelmed can lead to a fragmented team dynamic, decreased motivation, and heightened tension. As a leader, your role extends beyond simply directing tasks or managing operations; it involves being the emotional anchor for your team. By addressing what needs fixing within yourself, you take the first step toward leading a culture of accountability, transparency, and empowerment. This journey of introspection and growth enhances your leadership capabilities and equips your team with the tools to navigate their challenges effectively. In conclusion, the critical question of what needs fixing in you is an invitation to engage in deep self-reflection and intentional growth. Recognising and addressing your internal landscape, you cultivate the emotional intelligence and resilience necessary to lead effectively. Embrace this process as an ongoing journey that enriches your leadership experience and positively transforms your organisation. Ultimately, by investing in yourself, you invest in your team's collective success and well-being. Energy is everything The energy you bring to your role is not an abstract concept—it’s a tangible force that shapes outcomes, influences attitudes, and expands or diminishes potential. Leaders who commit to personal mastery become catalysts for positive change. This commitment transcends individual benefit; it serves as the seed for organisational innovation, adaptability, and unity. Call to action As we step into an era that demands continuous growth and resilience, ask yourself:  What internal shifts will I embrace to elevate those I lead?  True leadership isn’t about commanding from the front but exemplifying from within. Your team is poised, waiting for you to set the example. Invest in your energy, elevate your leadership, and inspire lasting transformation. When you do, innovation, adaptation, and coherent progress will follow naturally. Book your Alignment Call with me today , and let’s change the direction of where your energy is taking you: to a conscious and intentional journey filled with clarity and purpose.  Follow me on  Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Gennye Lion Rainbow Anderzon Gennye Lion Rainbow Anderzon, Industry-Leading Energy and Business Mentor Gennye Lion Rainbow Anderzon is an industry-leading Energy and Business Mentor specializing in self-mastery, sophisticated intuitive business strategies, and embodied leadership. As a result of 2 profound spiritual awakenings at ages 23 and 40, Gennye was called to step into her mission as a leader of the New Paradigm. She is the founder of Business Success the Energetic Way and Visionary New Earth Leaders Podcast. Her expertise and programs continue to spread worldwide with her ability to bring out the best in you and your life. She is passionate about helping you open the doors to your Soul's highest expression in your life and your business.

Written by Julie Vander Meulen, Empowerment Coach for Ambitious Women Empowerment Coach and founder of Own Your Life, Julie Vander Meulen pioneers in researching and applying personal development strategies to help ambitious women overcome the good girl syndrome and become the powerful individuals they were always meant to be. In the world of leadership, where decisiveness and assertiveness are often key, many ambitious women find themselves hindered by an invisible barrier: Good Girl Syndrome . This pattern, deeply rooted in societal expectations, can subtly erode a woman’s leadership potential , trapping her in a cycle of self-doubt, overcommitment, and people-pleasing. But breaking free from these ingrained behaviors isn't just about personal growth—it's a necessary evolution for any woman who aspires to lead with authenticity and impact. What is good girl syndrome, and how It manifests in leadership Good Girl Syndrome  is a term that encapsulates a set of behaviors and beliefs that compel women to conform to societal norms of "goodness." From a young age, women are often taught to be accommodating, nurturing, and flawless, which can translate into a leadership style that is overly concerned with pleasing others and avoiding conflict. In leadership roles, this manifests as overcommitment, difficulty in asserting boundaries, reluctance to take bold decisions, and an overemphasis on consensus. Women caught in this cycle often find themselves stuck in roles that do not align with their true desires, leading to burnout and a feeling of being trapped. For example, you might find yourself saying "yes" to additional responsibilities at work, even when your plate is already overflowing. Or perhaps you hesitate to share your bold ideas in meetings, worrying that they might disrupt the harmony of the team or be seen as too aggressive. These behaviors, though often subtle, can have a profound impact on your effectiveness as a leader. The impact on women’s leadership The consequences of Good Girl Syndrome extend far beyond the individual, affecting the teams and organizations these women lead. Leaders who are plagued by these patterns may struggle with decision-making, avoid necessary conflict, and inadvertently create environments where mediocrity is tolerated to avoid rocking the boat. This can lead to a lack of innovation, as the leader's true vision and potential remain hidden behind a facade of agreeableness. Moreover, the personal toll of Good Girl Syndrome can be immense. Constantly striving to meet the impossible standards of being "good" can lead to chronic stress, anxiety, and even depression. Over time, this can erode a woman's confidence in her own abilities, making it even harder to break free from the cycle. Recognizing the patterns of good girl syndrome in myself and others During my years in academia, while pursuing a PhD in Political Science, I found myself surrounded by brilliant, accomplished women—women who were scientists, researchers, and thought leaders. Yet, even in this environment of intellectual rigor, I noticed that men often took up more space, both physically and intellectually. Women, despite their vast knowledge and achievements, frequently downplayed their contributions, deferred to their male colleagues, and struggled with self-doubt more than their male counterparts. This realization hit close to home. I saw in these women a reflection of my own struggles—the need to be perfect, the fear of taking up too much space, and the constant battle to balance ambition with the desire to be liked. It became clear to me that what I had once thought of as my personal issue was, in fact, a widespread phenomenon that affected even the most successful women. In my coaching practice, I have encountered countless women who, despite their outward confidence, grapple with the same internal struggles. These women are leaders, executives, and entrepreneurs, yet they constantly question themselves—wondering if they are empathetic enough, if they are being too harsh, or if they are neglecting their team’s needs. Even those who do not fit the stereotypical image of the “nice girl” often carry the burden of trying to live up to an impossible ideal of what a good leader should be. Overcoming good girl syndrome to become an assertive leader See here. 1. Reclaiming your voice Start by identifying situations where you typically suppress your opinions or defer to others. It could be in meetings, during decision-making processes, or even in casual conversations. Practice asserting your true thoughts and ideas, even in small, manageable ways. Over time, this will build your confidence and help you reclaim your voice as a leader. Example: Instead of agreeing with a decision you’re not entirely comfortable with, express your concerns. It doesn’t have to be confrontational—phrasing it as, “I see your point, but I wonder if we’ve considered the potential drawbacks,” can be a powerful way to assert your viewpoint without causing unnecessary friction. 2. Redefining success Shift your perspective from striving for perfection to aiming for progress. Success isn’t about being flawless; it’s about moving forward, learning, and growing. Start celebrating small wins and viewing setbacks as opportunities for growth rather than failures. This shift in mindset will allow you to lead with more authenticity and resilience. Example: After completing a project, take time to reflect not just on the outcome, but on what you learned during the process. Did you navigate a difficult conversation with a team member? Did you push through a challenge that initially seemed insurmountable? These are successes in their own right and deserve recognition. 3. Building resilience against criticism As a leader, you will inevitably face criticism. The key is to develop a thicker skin when it comes to receiving feedback. Learn to distinguish between constructive criticism, which is valuable, and negative comments that serve no purpose other than to undermine your confidence. By internalizing only what is helpful, you can maintain your focus and continue to lead effectively. Example: If you receive a piece of feedback that feels particularly harsh, take a moment to reflect before reacting. Ask yourself, “Is there something valuable I can take from this?” If the answer is yes, great—use it to improve. If not, let it go and move forward. Actionable exercises for women leaders Breaking free from Good Girl Syndrome requires intentional effort and a commitment to personal growth. Here are a few exercises and reflection prompts to help you on this journey: Journaling exercise: Spend 10 minutes each evening reflecting on the day. Write about moments when you felt the need to suppress your voice or conform to others’ expectations. How did it make you feel? What could you have done differently? This practice will help you become more aware of your patterns and begin to shift them. Role-reversal exercise: Once a week, advocate for a colleague's or friend’s project, idea, or success as if it were your own. Notice how naturally you can promote others—now try to apply that same energy to your own initiatives. This will help you practice self-advocacy in a way that feels authentic and empowering. Boundary-setting practice: Identify one area in your professional life where your boundaries are frequently crossed. This could be taking on extra work, answering emails outside of work hours, or agreeing to tasks that are not part of your job description. Practice asserting your boundaries by politely but firmly saying no when necessary. This will reinforce your value and set the tone for how others should treat you. Embracing your true leadership potential Breaking free from Good Girl Syndrome isn’t just about rejecting societal expectations—it’s about embracing the full spectrum of what it means to be a leader . It’s about stepping into your power unapologetically and leading from a place of authenticity and strength. This journey requires courage, self-compassion, and a commitment to continuous growth, but the rewards—both personal and professional—are immeasurable. As you begin to dismantle these ingrained patterns, you’ll find that your leadership style becomes more aligned with who you truly are. You’ll lead with greater confidence, inspire more loyalty in your team, and create a work environment that values authenticity over conformity. In doing so, you’ll not only elevate your own leadership but also pave the way for other women to do the same. Take action Breaking free from Good Girl Syndrome, in your leadership style or anywhere else in your life, isn’t just about recognizing the patterns—it’s about taking bold steps toward becoming the assertive, authentic leader you were meant to be. Here’s how you can start your transformation today Quiz: Discover how Good Girl Syndrome might be affecting your leadership by taking the Good Girl Syndrome Quiz . Pinpoint specific areas where you may be holding yourself back and get personalized insights on what to change. Subscribe: Join my Sunday Newsletter  for weekly strategies, tools, and reflection prompts that help ambitious women like you overcome people-pleasing and other patterns of Good Girl Syndrome and step into their full leadership potential. Become part of a community of women who are reclaiming their voice and leading with confidence. Book Your Free Meet & Greet Session: Ready for one-on-one support to break through leadership barriers? Book a free Meet & Greet session with me to explore how we can tailor strategies to help you unlock your true leadership potential and lead with authenticity. Follow me on  Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Julie Vander Meulen Julie Vander Meulen, Empowerment Coach for Ambitious Women Julie Vander Meulen is an Empowerment Coach for ambitious women and the visionary founder of Own Your Life Academy, a premier coaching platform dedicated to personal and professional development. Through her innovative research and holistic coaching strategies, Julie specializes in guiding women to break free from the 'good girl syndrome,' empowering them to claim their worth and step into their power. Her work is rooted in the belief that every woman has an inner powerhouse waiting to be unleashed. With a vibrant community and a track record of transformative coaching experiences, Julie's mission is to inspire women worldwide to embrace their true selves and create lives they love.