Alice Nova is a visionary energy and personal growth designer dedicated to empowering individuals to unlock their highest potential. As the creator of the Ki-CODE Design Method™, Alice has developed a unique approach to energy healing that transcends conventional boundaries, helping people remove unconscious limitations and rewrite the energetic patterns that hold them back. With a background in product design and growth strategy, Alice seamlessly integrates a deep understanding of human psychology with the transformative power of energy work. Her journey from corporate innovation to personal empowerment has equipped her with insights into both worlds, and her mission now centers around teaching others how to harness the unseen forces that shape their lives. Through her work, Alice inspires a movement where personal expansion and inner freedom lead to a life of purpose, joy, and authenticity.   Alice Nova, Energy Designer Alice, can you please introduce yourself and share a bit about your background and experience?   I started my career in marketing and product design, working with some well-known brands to help them develop innovative solutions and create new growth. For many years, I thrived in this world, focusing on strategy and design to bring groundbreaking ideas to life. However, over time, I began to notice that true fulfillment requires more than external validation. No matter how successful I became or what I achieved, it didn’t seem to sink in it didn’t erase or silence the doubts or insecurity. I realized I needed to find a way to fill that inner void that couldn’t be filled by any amount of external praise.   That realization led me to explore energy work, a field that still feels a bit mysterious to many. As I immersed myself in various ancient and modern practices, it became clear to me that energy is what truly shapes our reality. During my journey of self-exploration, I discovered that I have the ability to see energy and work with what I call 'energetic blueprints.' I experienced firsthand how powerful it can be to let go of what no longer serves us and to start creating new energetic patterns. I’ve seen how energy work can help us transform our lives in ways we might never have imagined.   Eventually, I left my corporate career to dive fully into energy work, blending it with my background in product design to create a modality that could make a real impact in people’s lives. That’s when the Ki-CODE Design Method™ was born. It’s a unique approach combining quantum energy healing, vibrational frequency activation, and mindfulness techniques. This method works multidimensionally on physical, emotional, mental, and spiritual levels to help people break through deep-rooted limitations, step into their true power, and design a life they genuinely love.   What gap did you see in personal growth or energy work that the Ki-CODE Design Method™ addresses?   I noticed a common gap in the world of personal growth and energy work. Many approaches focus either on mindset alone or on energy work alone. In my own journey, I discovered that lasting transformation happens when we integrate both, addressing not only the conscious mind but also the subtle energy systems that drive our thoughts, beliefs, and behaviors.   We often seek change but find ourselves returning to the same patterns because we’re addressing only part of the equation. Mindset shifts alone don’t always reach the deeply rooted energetic blocks that keep us stuck, and energy work by itself may not provide the practical frameworks needed to create new, sustainable thought patterns.   That’s why I created the Ki-CODE Design Method™, which combines energy work with mindset practices to release deeply ingrained patterns and create new ones at their core. Think of it like clearing out old programs on your computer and updating its software. The underlying system stays the same, but with updated programs and increased operating power, everything runs smoother and more efficiently. This approach empowers individuals to go beyond simply 'managing' life challenges and instead start creating a life that feels truly aligned with their essence.   Many people today are curious about energy work but may see it as something “woo-woo” or abstract. How would you explain the importance of energy work in a practical, modern context?   I completely understand why people may see energy work as something 'woo-woo' or abstract—it’s not something we’re typically taught to pay attention to, especially in modern society. But energy work is actually very practical when you look at it through the lens of how our body and mind operate. Think of it this way: just as we have a physical body, we also have an energetic body—a field that holds our emotions, beliefs, and experiences. It’s like an invisible 'storage system' for our past experiences, influencing how we feel, think, and respond to the world around us, often in ways we’re not even consciously aware of.   In practical terms, energy work helps us identify and release the blocks and outdated patterns stored in this energetic 'storage system.' These blocks can manifest as limiting beliefs, thought loops, overreactions, anxiety, or even physical symptoms. By clearing these stored energies, we’re essentially giving ourselves a 'reset,' which allows us to approach life with greater clarity, resilience, and alignment.   An added benefit, which may surprise some, is that energy work sessions can be done virtually and are just as effective as in-person sessions. The connection to energy is not limited by physical proximity, making it a flexible and accessible practice for anyone, anywhere.   Energy work can be especially powerful for those in high-stress, high-performance environments. When we’re no longer carrying the weight of old patterns or beliefs, we’re better able to tap into creativity, focus, and emotional balance. It’s all about creating an inner environment that supports us rather than one that holds us back. So, while energy work may seem intangible at first, its effects are very real and measurable in terms of our overall well-being and ability to thrive.   Can you walk us through the Ki-CODE Design Method™ and what makes this method unique?   The Ki-CODE Design Method™ is an integrative approach to energy work and personal transformation. At its core, it’s designed to help individuals unlock their next level of growth and expansion by releasing the energetic patterns and unconscious programming that keep them stuck.   What makes this method unique is the blend of quantum energy healing, vibrational frequency activation, and mindfulness techniques. Quantum energy healing works to clear blockages at a fundamental level, addressing the root causes rather than just the symptoms. Vibrational frequency activation brings the energetic body into higher, more aligned frequencies, helping people experience a heightened state of clarity and empowerment. It also creates a fertile foundation for forming new energetic patterns. Meanwhile, the mindfulness aspect connects the mind and body, allowing for conscious awareness and intentional change in day-to-day life.   Another key attribute of the Ki-CODE Design Method™ is its focus on 'energetic blueprints.' You can think of them as intricate systems of patterns and imprints we carry, often subconsciously, that then shape our thoughts, beliefs, behaviors, and reactions. By identifying which blueprints may be working against us and reshaping them, the method doesn’t just help individuals manage challenges; it empowers them to transcend old patterns and create new pathways forward.   You’ve mentioned that the Ki-CODE Design Method™ helps people unlock their next level of growth and personal empowerment. What kind of transformations or results have you seen from clients who’ve embraced this method?   The transformations clients experience through the Ki-CODE Design Method™ are often profound and life-changing. While I can’t go into specifics due to confidentiality, there are a few recurring themes I hear almost every day.   One of the most common outcomes I see is a brand new level of clarity that clients often describe as a 'lifting of a veil.' They gain access to perspectives that weren’t previously available to them, which empowers them to approach life and its challenges with a fresh, more focused mindset. This newfound clarity opens doors to solutions and insights that allow them to move forward with greater confidence and purpose in both their personal as well as professional lives.   Another deeply transformative aspect is the release of long-held fears and thought loops that many clients struggled to let go of before. These fears often act as barriers, preventing us from taking the next step or embracing change. By letting go of these limitations, clients find they can step into their next level of potential without the old baggage holding them back.   Clients often talk about the depth of insights they gain. It doesn’t just help them see where these energetic blocks came from it also guides them in choosing new, empowering patterns they want to cultivate going forward.   As someone who has been helping people reconnect with themselves and their potential, what do you see as the most powerful benefit of energy work, especially for high achievers and individuals seeking new levels of fulfillment?   I see the most powerful benefit of energy work, especially for highly driven people, is that it helps bring back that sense of inner alignment and authenticity. They are incredibly skilled at getting things done and moving toward external success, but I know how easy it is to lose touch with what truly resonates with who we are at our core. Energy work helps peel back those layers of conditioning, stress, and limiting beliefs that accumulate over time. It’s like reconnecting with your inner compass suddenly, you remember what truly drives you and feels meaningful.   For those aiming for new levels of fulfillment, energy work helps create a new sense of freedom that goes beyond just managing stress or achieving the next milestone. It clears away the subconscious blocks and outdated patterns that might be holding you back, allowing you to experience a deeper connection to yourself. With this clarity, you can approach your life both personal and professional — with resilience, creativity, and a real sense of purpose.   Ultimately, energy work gives high achievers the chance to design a life that doesn’t just check the boxes of success but also feels deeply fulfilling and aligned with who they are. It helps shift the focus from simply ‘doing’ to truly ‘being,’ letting them engage with life from a place of empowerment and authenticity. Looking to the future, what’s your vision for the Ki-CODE Design Method™ and the movement you’re building around energy work?   My vision is to make energy work accessible and relatable to a much wider audience especially for people who might have seen it as something “alternative” or hard to grasp. I imagine a world where energy work is as natural and essential to personal growth as physical fitness or mental wellness. This movement is all about reclaiming our inner freedom, connecting with ourselves on a deeper level, and actively creating a life that feels true to who we really are. And when we do that, it creates a ripple effect that goes far beyond our individual transformation.   Right now, my main focus for the Ki-CODE Design Method™ is to keep supporting leaders, changemakers, and anyone with a growth mindset. I love helping people understand how their energetic systems shape their thoughts, emotions, and behaviors, empowering them to use that knowledge to make meaningful changes in their lives.   Looking ahead, I want to bring the Ki-CODE Design Method™ into professional spaces, too. I’m currently developing a service specifically for businesses to help clear energetic blocks within team dynamics. The idea is to look at the team as a whole and identify where things like innovation or flow might be getting stuck because of ingrained energetic patterns. It’s less about working with individuals and more about creating an environment where the whole team can thrive.   I’m also planning to bring the Ki-CODE Design Method™ to workshops and retreats focused on healing and transformation. These are spaces where people often start to release old energy, but they may need more guidance and structure to fully clear it out and welcome in new, empowering energy.   Ultimately, my mission is to help shift the way people think about energy work and recognize its powerful potential. I also love sharing simple, impactful tools like the Energetic Uplift that anyone can use for a quick boost, especially when life feels overwhelming or stressful.   (Free gift) If you’re curious about experiencing the power of energy work firsthand, you can start with the Energetic Uplift, a quick, powerful practice to elevate your energy on demand. Download for free . Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Alice Nova

Written by Beth Rohani, Entrepreneur, Speaker and Creator Beth Rohani leads the No. 1 moving company serving the Houston Multi-Family Industry and her company is considered one of Top 3 Best Rated Moving Companies in Houston. As a first-generation Iranian-American, former TV news assignments editor and CEO of a transportation and logistics-based business in a male-dominated industry. As a first-generation Iranian American, my journey of cultural acceptance began in the unlikeliest of places in the first grade. At the tender age of seven, I found myself thrust into a new world, a new school, and an environment that was entirely different to me. Little did I know, this would mark the beginning of a personal struggle to balance my heritage and the desire to fit in.   The first challenge I encountered was my name, Behnaz. Pronouncing the heavy 'H' proved to be a linguistic feat for my classmates, and soon, I became BethNaz. The echoes of "Beth Noz, Beth Noz" filled the hallways, and by sixth grade, I had shortened my name to Beth. It seemed like the easiest solution, a way to assimilate into the culture around me.   Looking back, I realize that in my quest for acceptance, I unintentionally diluted the essence of my identity. I morphed Behnaz into Beth, stripping away the uniqueness bestowed upon me by my parents. I wanted to belong, to be a seamless part of society, but in the process, I inadvertently distanced myself from my cultural roots.   As the years unfolded, so did my self-awareness. Growing older brought a deeper understanding of my heritage, and I began to question the choices I had made in my earlier years. I started to recognize the importance of embracing my cultural identity and acknowledging the rich tapestry woven by my Iranian heritage.   It was a gradual process, but I began to reintroduce the missing pieces of my name. BethNaz, once an awkward reminder of my differences, transformed into a symbol of pride. It became a bridge connecting my American experiences with my Iranian heritage, a name that epitomized the complexity of my identity.   Embracing BethNaz was not merely an act of linguistic reclamation; it was a celebration of what makes me who I am. I discovered that being true to my roots brought a sense of empowerment and belonging that outweighed the need for conformity.   Today, I am a first-generation Iranian American who has navigated the labyrinth of cultural assimilation and emerged with a profound appreciation for the richness of my heritage. My name is not just a label; it's a testament to the resilience of my identity and a reminder that diversity should be celebrated, not diluted. In a world that often encourages conformity, I encourage others to encompass their roots unapologetically. Our names, our languages, and our customs are not burdens to be shed but gifts that contribute to the vibrant tapestry of humanity. By honoring our individuality, we enrich the collective narrative of our society, fostering a deeper understanding and appreciation for the diverse stories that make us who we are. Here are steps on how you can embrace your heritage:   1. Reflect on your journey To truly adapt your roots, start by reflecting on your personal journey. Consider the choices you've made in the past and how they have shaped your identity. Acknowledge the moments when you may have distanced yourself from your cultural heritage, and recognize the significance of reconnecting with it.   2. Reclaim your name For many, names carry a profound cultural significance. If, like me, you've altered your name to fit in, consider reclaiming it. Whether it's the pronunciation or the entire name, restoring its original form can be a powerful act of self-affirmation. Cherish the uniqueness it brings to your identity.   3. Learn and share your cultural heritage Take the time to learn about your cultural heritage. Whether it's the language, traditions, or history, gaining knowledge fosters a deeper connection. Share what you learn with others, fostering understanding and appreciation. This can also be an opportunity to educate those around you about the richness of your background.   4. Connect with your community Seek out and engage with your cultural community. Attend events, participate in celebrations, and connect with individuals who share your heritage. Building these connections provides a sense of belonging and a support system that understands the challenges of navigating multiple cultural identities.   5. Incorporate cultural elements into your daily life Integrate elements of your culture into your daily routine. Whether it's through cuisine, clothing, or rituals, incorporating these aspects into your life serves as a constant reminder of your heritage. This not only helps maintain a connection with your roots but also adds a unique and enriching dimension to your everyday experiences. 6. Challenge stereotypes and misconceptions Embracing your roots also involves challenging stereotypes and misconceptions about your culture. Be an advocate for accurate representation and educate others about the diversity within your community. By dispelling myths and fostering understanding, you contribute to a more inclusive society.   7. Embrace dual identities Recognize that embracing your cultural roots doesn't mean rejecting other aspects of your identity. It's possible to navigate the complexities of being both a first-generation immigrant and an American. Take on the beauty of having a dual identity, understanding that each facet contributes to the richness of who you are.   In conclusion, the journey to embracing your roots is a personal and ongoing process. It involves self-reflection, learning, and a commitment to celebrating the unique tapestry of your identity. By taking these steps, you not only honor your heritage but also contribute to a more inclusive and understanding society. So here's to BethNaz, a name that tells a story, a story that is proudly Iranian American. Follow me on  Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Beth Rohani Beth Rohani, Entrepreneur Beth Rohani leads the No. 1 moving company serving the Houston Multi-Family Industry and her company is considered one of Top 3 Best Rated Moving Companies in Houston. As a first generation Iranian-American, former TV news assignments editor and CEO of a transportation and logistics based business in a male-dominated industry, Beth embraces the stereotypes while inspiring and mentoring others to build a successful business with a balance to live their best life.

Liz Galloway is a dynamic Creative Director, PR Specialist, and media professional with  years of experience in brand strategy, luxury travel, wellness, and adventure. She blends storytelling, marketing, and sustainability to create impactful campaigns for high-profile clients, and is a travel and adventure enthusiast. Liz Galloway, PR Specialist Introduce yourself! Please tell us about you and your life, so we can get to know you better. I’m a multi-passionate professional who thrives on living life in parallel balancing a dynamic portfolio career that spans various yet harmoniously aligned verticals. My journey is defined by curiosity and the pursuit of experiences that fuel growth and creativity. From the adrenaline of adventure travel and the mindfulness of wellness retreats to the precision of brand strategy, broadcasting, TV hosting media production, and growing my nonprofit, I believe life is best lived at the intersection of these passions. I embrace the art of balance, integrating my diverse interests into a seamless flow that enriches both my professional endeavors and personal life. To me, it’s not about choosing one path but embracing the many that converge to create a life full of purpose, challenge, and fulfillment. How do you help businesses build a consistent and authentic brand identity in today’s competitive market? Consistency and authenticity start with a deep understanding of what drives a brand. With clients, I first dive into the heart of their story, what matters most to them and how they want to impact their audience. My experience hosting wellness and adventure retreat s , along with multiple press trips across different brands has taught me that people connect with real, raw experiences . And I apply that insight to brand building. We create a strategic roadmap that aligns with their values and voice, and then we execute consistently across platforms. Authenticity means bringing the brand to life in a way that feels human, not manufactured, and I help brands show up in the same powerful way they would if they were inviting their audience on an adventure retreat with them. Our niche is travel, tourism, lifestyle, and luxury and my constant curiosity is always learning the newest ways to view an old topic. AI and new strategic marketing approaches are becoming essential tools in the travel, tourism, lifestyle, and luxury sectors, transforming how brands connect with audiences, create experiences, and enhance their value. Can you share a memorable success story where your branding strategies made a significant impact on a client’s business? One of my most rewarding projects was collaborating with a luxury wellness retreat client aiming to enter the adventurous market. We crafted a branding strategy that emphasized the experiential side of wellness, blending visual storytelling, targeted press outreach, and unique wellness-adventure experiences. This approach led to features in major publications and high-profile interviews with the founder, significantly boosting brand awareness. Another standout project is the creation and execution of a TEDx Women event that celebrates community, amplifies diverse voices, and showcases prominent speakers and local brands. The event has received extensive media support and partnerships, sparking excitement and bringing people together in an inspiring, collective experience.   Tell us about your greatest career achievement so far. I would say it's balancing a lifestyle of career pursuits, adventure, and personal growth. From hosting resilience-focused retreats to trekking rugged trails, joining race yachting crews, and leading clients on personal brand growth journeys, I’m focused on a career pursuit that lets me live my values, continue to learn and give myself a challenge. What challenges you, changes you.  If you could change one thing about your industry, what would it be and why? I’d love to see more emphasis on authenticity over appearance. Too often, PR is focused on creating a polished image, but my work on expedition ships and wilderness retreats has taught me that the most meaningful connections are often unpolished and real. There’s real power in creating genuine, impactful stories that resonate with people’s actual experiences, and I believe that’s where PR continues to be headed. Tell us about a pivotal moment in your life that brought you to where you are today. There have been a few! Instead of offering another run-of-the-mill business quote, I’d rather shift more to the focus to what shaped my mind and body. Whether it was the 5,000-mile yacht race, trekking the tallest peak in Vietnam, raising my son, flying a helicopter solo for the first time, or trusting my instincts to relocate overseas three times to pursue and advance my career. These moves have been driven by my passion for growth, exploration, and the willingness to step into the unknown to seize new personal and professional challenges. All of these experiences shaped me. They taught me resilience, discipline, and the importance of keeping an open mind to learn new things. The same principles apply in business as in adventure: clarity, resilience, and a willingness to push beyond comfort zones.  What advice would you give to small business owners who are just starting to build their brand presence? Be unapologetically yourself! This has become an overused phrase but to me it means doing the deep work of understanding who you are at your core. Authenticity is the ultimate life hack and “branding hack.” Know yourself, know your audience and be consistent. Think of branding as a relationship; it’s about building trust over time, and there’s no shortcut for that. Stay curious, open, and ready to adapt, (often repeatedly) and the rest will follow. Of course there is the real work from great brand visuals, to UX design, the right PR placements, speed, mission and differentiation to start. Make it client-worthy and press-worthy.  What’s a key lesson that your travel experiences/work in the travel industry have taught you that you apply in your career? Flexibility is a great key to success. Whether you’re 30,000 feet up or presenting to a room full of executives, things won’t always go as planned. From being caught in unexpected weather conditions on an expedition to navigating sudden shifts in brand needs, I’ve learned that adaptability can be your biggest strength. Whether it's leaving a brand that is draining you and refocusing, or pivoting to get creative within existing and new verticals. Embracing change rather than fearing it allows you to innovate and find solutions that others might miss. What role does wellness play in your brand and work philosophy? Wellness isn’t just a nice addition; it’s the foundation of sustained success. I’ve seen firsthand how blending wellness with adventure brings out the best in people. When I lead retreats or create brand experiences, I incorporate that same balance of rejuvenation and challenge. It doesn't hurt that I work in travel and lifestyle which provides a lot of runway to incorporate wellness. It’s about showing up as your whole, healthiest self, and helping others do the same. If you're not healthy, it will affect everything in your life. I love starting the day with a great workout.  What do you consider the most important quality in a leader? Emotional intelligence and vision. True leaders see beyond the present and aren’t afraid to innovate while keeping their team’s well-being in mind. When people feel understood and inspired, they’ll go beyond what they thought possible. But equally important is supporting your team’s true character and giving them the tools and realistic expectations they need to succeed, rather than pushing them toward burnout. A strong leader weighs real decisions carefully, and avoids flip-flopping that can break trust and lead to wasted resources and unnecessary work. I’ve experienced environments that taught me the significance of these principles. Good decision-making, backed by emotional intelligence and vision, creates a culture where people thrive and deliver their best. Follow me on Instagram , and visit my website for more info! Read more from Liz Galloway

After hitting rock bottom from a decade of alcohol abuse, Kary Youman turned his life around and channeled his experiences into something positive. He founded The Sobriety Box, a subscription service that adds a touch of joy to the recovery process. As CEO, Kary is committed to helping men approach recovery not just as a routine but as a rewarding part of their lives. His motto? Sobriety can be fun. Kary Youman, Sobriety Coach Can you share a bit about yourself and what makes your journey unique? My journey is pretty personal—I’ve been where a lot of our future subscribers are now. Traditional meetings just didn’t click for me, and therapy was way out of my budget. I used to spend over $100 a week on alcohol, and getting sober was really tough because everything around me reminded me of drinking. It was a rough time, but it pushed me to create something that could help others avoid some of the struggles I faced. What was a defining moment in your life that led you to create Sobriety Box? The big turning point for me was when I started connecting with others in recovery. I saw what was working for them and realized I needed my own set of tools to stay grounded and on track. That’s when the idea for The Sobriety Box was born. I wanted to create something that made committing to recovery something to look forward to, not just another daily grind. What do you consider your greatest career achievement to date? Honestly, launching The Sobriety Box is my biggest achievement. Seeing how our boxes can make a real difference in the lives of sober men is incredibly rewarding. Knowing that I’m helping others build stronger habits and maintain their sobriety without spending what they might otherwise on alcohol is something I’m really proud of. How did you build your career and experiences leading up to founding Sobriety Box? My career path was shaped by my personal struggles with addiction. Traditional meetings didn’t resonate with me, and therapy was too expensive. I had to find my own way to stay sober, which involved connecting with others in recovery and figuring out what tools and resources actually worked. This journey inspired me to create a solution that was both effective and offered great value—hence, The Sobriety Box. What inspired you to create Sobriety Box? After getting sober, I found that traditional meetings didn’t resonate with me, and therapy was just too expensive. Everything around me reminded me of drinking, and I realized I needed my own set of tools to stay grounded. Connecting with others in recovery and seeing what worked for them inspired me to create something that was both effective and offered a better value compared to spending on alcohol—hence, Sobriety Box. What specific vision and goals do you aim to achieve with Sobriety Box? Our vision is to be a vital support system for sober men in recovery, providing them with the resources they need to thrive. Our goals include expanding our reach, enhancing the quality and variety of our box contents based on subscriber feedback, and building a strong, supportive community where our members can connect and support each other. Who is the primary audience for Sobriety Box, and how do you cater to their needs? Our primary audience is sober men in recovery who are looking for effective and meaningful support tools. We cater to their needs by carefully selecting items that address various aspects of recovery—mental, physical, and spiritual—ensuring that each subscriber gets comprehensive support tailored to their journey. What can subscribers expect from The Sobriety Box once it launches? Once The Sobriety Box launches, subscribers can expect a monthly delivery filled with thoughtfully curated items that support their recovery journey. Each box will include self-care products, motivational tools, and resources designed to strengthen mental, physical, and spiritual well-being. We’re also planning to incorporate community-building elements, such as access to online forums and exclusive content, to help our members connect and support one another. Our goal is to make each month something to look forward to, providing consistent encouragement and practical support to help maintain sobriety. What sets Sobriety Box apart from other subscription services in the recovery and wellness industry? Sobriety Box is specifically designed for sober men in recovery, offering a unique combination of thoughtful curation and comprehensive support. Unlike generic wellness boxes, ours are tailored to the specific challenges and needs of recovery, providing targeted tools that make sobriety something to look forward to rather than just another expense. Our inclusive approach ensures that everyone feels welcome, regardless of their background or beliefs. For readers inspired by your story and eager to start their journey to sobriety, what first steps would you recommend? Start by acknowledging your commitment to change and seek out resources that resonate with you. Whether it’s joining a supportive community like The Sobriety Box or finding tools and practices that support your recovery, taking that first step is crucial. Remember, you don’t have to do it alone—reach out, connect with others, and invest in yourself in ways that feel right for you. About Sobriety Box The Sobriety Box (SOBX) is a monthly subscription box crafted to make your commitment to recovery something you look forward to—not just another routine. Each box includes carefully selected items that support the mind, body, and spirit, helping you build stronger habits and maintain your sobriety with joy and purpose. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Kary Youman

Written by Angela Dawn, Sex, Love & Relationship Coach Angela Dawn is a Certified Sex, Love & Relationship Coach and a Certified Tantric Sex Coach whose mission is to empower you to find fulfillment in love & life, enrich your intimate relationships. and help couples "Get Closer." Much of my work as a Tantric Sex, Love & Relationship Coach  revolves around guiding people to deepen their connections with others. I help people get closer. If you are curious about deepening your connection, planning dedicated time together is where you should begin. I suggest couples take a certain amount of “time out” for each other on a regular basis. (Learn more about my recommendations in this article .) You might be rolling your eyes if you have a busy calendar, financial pressures, or a demanding job. However, I’d encourage you to think outside the box and contemplate how to book important alone time with your partner. Introducing a new relational practice: the Bed In. I don’t mean like the John & Yoko political   statement . We aren’t protesting wars here per se, but we are seeking relational peace! I’m talking about a new type of Bed In experience. This is when you and your partner block out a day (or two) to be together, at least mostly in bed. A Bed In allows you to spend quality time together – that doesn’t require travel or a big financial commitment – an intentional space where you actively focus on your relationship. If you’re looking for a way to connect without the hassle or expense of going away for the weekend, a Bed In is a breath of fresh air. You can experience something special and intimate in your everyday space, transforming your bedroom into a sanctuary for connection for the weekend. All you need is YOU (and your partner) and at least 24 hours set aside alone. My partner and I have a Bed In at least four times per year. Our rhythm is to have Friday night take out at my place, and then spend time together naked and (mostly) in bed until it’s time to shower and dress to go out to dinner on Saturday night. This gives us about 24 hours to be completely devoted to each other, present with each other, and enjoy each other. (We usually get back in bed after Saturday night’s dinner and stay there most of the day on Sunday, too!) Why have a bed In? Our society rewards effort, output & production One of the most rebellious things we can do is to take time to rest. Because we need it . About one-third of adults in the US don’t get enough sleep . Sleep deficiency impacts our performance on the job, at school, and on the roads – and also impacts our ability to show up in our relationships. Resting together, intentionally, nurtures both our bodies and our connection. There is power in slowing down Doing a Bed In means making time for your most important relationship, and cultivating romantic connection. In a fast-paced world, a Bed In gives you and your partner permission to pause and reconnect on a foundational level—something many are craving but might not prioritize otherwise. Your romantic connection is something worth investing in! Slow quality time nurtures our romantic and sexual relationships Bed Ins create the perfect space for quality time with your partner. If you are spending quality time together, your relationship will improve. (The same is true for our relationship with ourselves – you can also do a Bed In solo!) What happens at a bed in? Whatever you want! Discuss the idea with your partner. You can include whatever activities you enjoy. Here are some ideas: Read each other poetry in bed, Stay naked for 24 hours, Eat take-out in bed, Do Tantric practices , Hold each other, Have deep conversations, Make love, Do a crossword puzzle together, Sleep. What do you need to do to prepare for a bed in? Pre-determine your parameters What’s the ideal length of time for you? Choose your dates and block them out on your calendars. (Ask the grandparents to take the kids that weekend!) What activities will you enjoy doing? Brainstorm ideas together. Will you spend the whole time naked? Will you spend the entire time actually in bed? Who will do what preparation? Decide who will set up the bedroom for the weekend and who will figure out the food or supplies. Get your home/space ready Create a tidy bedroom space. Clutter, like laundry, should be tucked away so the environment is distraction-free. Clean sheets are a must. If games or toys will be part of your weekend, have everything you’ll need handy in the bedroom. Build a sex altar A sex altar helps uplift your space and make the time together special. It’s also a simple way to have all of your sex toys and snacks at the ready! One of you can even create it as an Act of Service. (Check out my podcast on Sex Altars  for more details on the ins and outs of how to make one!) Prepare snacks Or have a food delivery service ready on your phone, so you don’t have to leave the house to grab food. Have water bottles, wine, or your beverages of choice ready. A Bed In isn’t just for couples! You can have a solo Bed In ! Plan your activities. Try an extended self-pleasure session, listen to your favorite music, and hunker down with a good read. We ALL deserve rest and pleasure! (This could be a fantastic practice for women to try on their Moon Cycle!) Want guidance for your first bed in? You can join a virtual Bed In! The Bed In Experience: A Guided Journey for Couples  is a guided virtual couples retreat designed so you can slow down, reconnect, and immerse in each other’s presence—all from the comfort of your bed. I’m working with Melanie Bonk  and Olivia Dydyna , to offer Zoom gatherings with expert-guided exercises and participant support. Over the weekend, we’ll gather as a community and explore Tantra-based practices that nurture vulnerability, presence, and intimacy. By the end of The Bed In Experience, you will understand the power of intentional time together, discovering new tools for connection that transcend the weekend. You’ll walk away with a sense of renewal, feeling deeply seen by each other, and with a deeper understanding of what it means to be truly present in partnership. Follow me on  Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Angela Dawn Angela Dawn, Sex, Love & Relationship Coach Angela (she/her) is a Certified Sex, Love & Relationship Coach and a Certified Tantric Sex Coach, dedicated to helping couples Get Closer. With a wealth of experience in yoga and Tibetan Buddhism, she brings a holistic approach to her coaching. Angela's mission is to empower clients to find fulfillment in love and life, free from societal taboos. Based in Annapolis, Maryland, her unique perspective and extensive training in tantric practices make her the ideal guide for enriching your intimate relationships. Don't wait; the time for the best version of yourself in love and intimacy is now!

Written by Sarah Montes, Addiction Counsellor Sarah Montes is a Lived Experience Addiction Counselor with a rich background in addiction recovery, having transformed her own challenges into a career dedicated to helping others heal and find purpose. When I started my sobriety journey, I faced a wave of emotions that felt almost unbearable. After years of using substances to numb my feelings, experiencing everything without any filters was overwhelming. There were days I felt raw, exposed, and terrified of my own reactions. A colleague often says: “We are emotional people who hate our emotions.” This sentiment rings true for so many of us in recovery—feeling deeply is in our nature, yet those same feelings can be painful, messy, and hard to accept. But learning to embrace them has been one of the most valuable parts of my journey. In this article, I’ll share tips that have helped me and others in sobriety normalize emotions, making them more manageable and a source of strength rather than fear. Without substances as a buffer, emotions can feel heightened and raw. Without my usual “escape,” every feeling seemed massive and unbearable. I wasn’t used to dealing with anger or sadness, especially without any way to numb them. But over time, I realized that these intense emotions were part of my healing journey. Recognizing that I wasn’t alone in feeling this way—that others in recovery were feeling these things too—helped me accept the process. If you’re facing these intense feelings, know that it’s normal. It’s a sign that you’re reconnecting with yourself in a deeply powerful way. Early in recovery, I would often swing between guilt and shame, especially when reflecting on past decisions. Anger was another intense emotion, not only toward myself but toward the world. These feelings—fear, sadness, shame, joy—are all valid and common in sobriety. Understanding that others felt this way helped me let go of judgment. My colleague’s words kept me grounded: those of us with addiction tend to hate our own emotions, yet they are at the heart of what makes us human. Tips for building emotional resilience in sobriety Acknowledge emotions Instead of pushing emotions away, I learned to sit with them, even the ones that made me uncomfortable. Reminding myself that all feelings, however difficult, are part of recovery allowed me to experience them fully and release the self-judgment. Practice self-compassion I struggled with shame and guilt, often feeling undeserving of compassion. But the truth is, everyone faces difficult emotions. Practicing self-compassion taught me to give myself the same kindness I would offer others, softening my relationship with myself. Observe without judging I stopped labelling my emotions as “bad” or “good” and instead saw them as information. This shift allowed me to become an observer of my feelings, reducing self-criticism. Observing my emotions without fear made understanding their role in my journey easier. Identify triggers Certain places, people, and situations would trigger intense emotions. Understanding these triggers was crucial in helping me prepare for challenging situations. It allowed me to step back and plan for handling these moments without feeling overwhelmed. Reframe for growth I once saw anger, sadness, and shame as obstacles, but through recovery, I began to understand them as necessary for growth. Facing these emotions helped me heal parts of myself I had buried and transformed them into sources of strength. Remember emotions pass Early in recovery, I’d often feel trapped in overwhelming emotions. Eventually, I realized that these feelings would pass. Reminding myself that emotions are temporary gave me the patience to sit through hard times without returning to old habits. Stay mindful Mindfulness kept me present with my emotions rather than running from them. By focusing on my breath or grounding myself, I could observe feelings without letting them consume me. Mindfulness became an important tool in handling intense emotions. Build a support network Talking with others, especially those who understood addiction, helped me normalize my feelings. My support network became a safe place to express myself without fear of judgment, reminding me that these struggles are universal. Find healthy outlets Healthy outlets like journaling, exercise, and art allowed me to express intense emotions constructively. These activities helped me workthrough feelings that were too intense to handle alone and gave me relief. Use coping skills Building a toolkit of coping skills provided me with confidence and resilience in overwhelming moments. A few examples include: Deep breathing exercises: Try box breathing (inhale for four counts, hold for four, exhale for four, hold for four) to calm your nervous system. Grounding techniques: Use the "5-4-3-2-1" method to bring yourself back to the present: identify five things you see, four you feel, three you hear, two you smell, and one you taste. Visualization: Picture a peaceful place, like a beach or forest, to provide a mental escape when overwhelmed. Positive affirmations: Affirmations like "I am safe," "This feeling will pass," or "I am capable" remind you of your inner strength. Celebrate progress As I became more comfortable with my emotions, I began to celebrate small milestones, like responding with compassion instead of judgment. Recognizing these moments of growth reinforced the idea that emotions, even painful ones, are part of the healing process. Embrace joy: For a long time, feeling joy felt foreign, and sometimes I’d almost resist it. Embracing positive emotions has been one of the most healing parts of my journey, reminding me that sobriety isn’t just about facing hard things—it’s also about reclaiming happiness. Start your emotional journey in sobriety with support Sobriety invites us to face the emotions we once tried to avoid, creating an opportunity to build resilience and rediscover our authentic selves. If you're finding this journey challenging, know that you're not alone. I’m here to support and guide you through this transformative process. Together, we can find healing, strength, and hope. Reach out to start your journey toward emotional resilience and lasting recovery. Email us here! Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Sarah Montes Sarah Montes, Addiction Counsellor Sarah Montes, founder and CEO of Sarah Montes Recovery Services, is a Lived Experience Addiction Counselor with a profound understanding of the complexities of addiction and recovery. Having overcome personal struggles, she has held pivotal roles in withdrawal management and residential treatment centers. Her work, infused with deep empathy and unwavering commitment, extends beyond her practice to other clinics and treatment centres, where she supports individuals, families, and communities on their journeys to healing.

Written by Stella Beeby, Psychic Reader and Reiki Practitioner Stella is a Psychic Reader and Reiki Practitioner. She specialises in guiding creatives and small business owners. She offers her clients personalised readings and healing sessions to assist with finding clarity in their personal and professional lives. Our intuition is a powerful but often overlooked guide, shaping our decisions, helping us navigate challenges, and deepening our self-awareness. It often arrives quietly—a subtle sense, a hunch, or a nudge thatʼs hard to explain but difficult to ignore. This guidance can help us make decisions that resonate with who we are and align with the paths we feel most connected to. However, in a world filled with distractions and external pressures, it can be challenging to hear and trust our intuition. Self-doubt, fear, and stress can cloud our judgment, making it harder to separate genuine intuition from responses that are driven by anxiety or external influences. Developing a strong connection to this inner guidance is an ongoing journey. Here are some ways to help you develop, strengthen, and trust your intuition. Create space for intuition through meditation and stillness Meditation and moments of stillness are powerful tools for enhancing self-awareness and building a deeper connection to your intuition. Taking time to quiet the mind allows us to notice thoughts and feelings without judgment. By sitting quietly, we create space for intuitive insights to emerge, free from the distractions of daily life. This practice provides clarity, allowing us to better differentiate intuitive information from everyday mental chatter. You can start with short meditation sessions. If sitting still feels challenging, try a mindful walk or deep-breathing exercises. In these quiet moments, unexpected clarity and insights often arise. Guided meditations are also beneficial if you prefer structure, as they help centre the mind and allow you to focus. Even just a few minutes each day can make a noticeable difference, helping you become more aware of recurring thoughts that may carry intuitive insights. Pausing throughout the day to take deep breaths or step outside for fresh air can also create moments of clarity. These small resets help you tune into your intuition by allowing a quiet space where insights can arise naturally. Practicing regular stillness lets you separate mental noise from inner guidance, making it easier to trust in the subtle nudges of intuition. Allow yourself to fully experience emotions A key to tapping into your intuition is letting yourself truly feel and process your emotions. Many people avoid or suppress their feelings out of discomfort, yet each emotion carries valuable insights that guide you toward a better understanding of yourself. Tuning into these emotions means fully experiencing them, whether they are positive or uncomfortable. Set aside time daily to check in with yourself emotionally. Name what you are feeling and notice where itʼs arising physically. For example, tightness in the chest may signal anxiety, while lightness in your body could indicate excitement. Engaging with your emotions in this way helps you understand your unique physical cues and emotional patterns, which often align with intuitive insights. Journaling can also help with processing emotions. By writing down your feelings, you gain clarity and can observe patterns over time. Try free-writing during challenging moments, letting your thoughts flow onto the page without trying to control or force them. This practice can uncover insights that deepen your trust in intuition by helping you recognise how emotions are often linked to a deeper knowing. Tune into physical sensations Our bodies are excellent at picking up on emotions and intuitive insights, often before our conscious mind processes them. Physical sensations like butterflies in the stomach, a tingling in your spine, or warmth in the chest can act as clues that guide us toward what feels right or wrong. These body reactions are part of an internal communication system that our intuition uses to alert us when to make certain choices. The gut plays a significant role in emotional and intuitive processing, often influencing how we experience and respond to situations. This “gut feelingˮ is a natural response tied to the brainʼs emotional system, offering insights at crucial moments. By paying attention to physical sensations during key moments—such as when making decisions or interacting with others—you can begin to notice patterns. Practicing body scan techniques—moving your attention gradually from your head to your feet and observing each area— can enhance your ability to tune into these physical sensations. As you become more attuned to these physical sensations, you will develop a clearer understanding of how your body signals intuitive insights. Observe patterns and symbolic messages Life often communicates with us through patterns and symbolic messages that, if noticed, can enhance our intuition. These may include recurring numbers, words, or images that seem to appear when you are reflecting on a particular issue or when feeling uncertain. Such coincidences often carry deeper meaning, pointing to themes that resonate with your experiences. To recognise these patterns, you could consider keeping a journal where you document any symbolic messages you encounter. Reviewing your notes over time can reveal connections between your thoughts and external symbols. For example, seeing a particular number repeatedly may signify a choice that aligns with your intuition. By recording these experiences, you can strengthen your awareness of patterns, making it easier to trust when your intuition is guiding you. Dreams can also be a powerful space where intuitive symbols arise, offering glimpses into unconscious thoughts. By reflecting on recurring dreams or symbols, you can uncover valuable insights about areas of your life that may need attention. Practice trusting intuition in small moments Building trust in your intuition begins with making small, everyday decisions based on your gut feelings. Start with low-pressure choices, like selecting a different route on your walk, picking up a book that catches your eye, or deciding on a spontaneous way to spend your afternoon. Each time you let your intuition guide you, you strengthen your trust in yourself. As you practice making small decisions, pay attention to how they feel in the moment and afterward. For example, if you feel hesitation when buying a book in a store, trust that feeling—your intuition is guiding you. Or, if you feel a sense of calm or clarity when choosing a specific route to take or deciding what to eat, these are signals from your intuition helping you make choices that align with what feels right for you. Over time, you will become more skilled at recognising and trusting these intuitive nudges. Another helpful tool is to explore practices like tarot cards or other forms of divination. If you feel strongly about a situation, pulling a few cards and reflecting on its message can help confirm your intuitive sense. These practices encourage you to tune into what you already know, validating your intuition. Reflecting on past successes to build trust Reflecting on moments when intuition has led you to positive outcomes can strengthen your trust in it. Recall times when a gut feeling or inner sense guided you toward a decision that felt right, even if it didnʼt initially make sense. This helps you recognise how your intuition manifests, whether itʼs through a calm feeling, a persistent thought, or even a physical sensation. Look for patterns in these experiences. For example, do you notice similar intuitive cues in certain situations? Reflecting on both moments when you followed your intuition and when you didnʼt can highlight its value and influence in your life. Each time you acknowledge these experiences, you build confidence in your ability to rely on your intuition moving forward. Follow me on Facebook , Instagram ,  and LinkedIn , or visit my website  for more info! Read more from Stella Beeby Stella Beeby, Psychic Reader and Reiki Practitioner Stella is a skilled Psychic Reader and Reiki Practitioner, guiding diverse clients – while focusing mainly on creatives and business owners. Helping them find clarity and healing through the psychic information she receives. She values free will, empowering clients to make decisions that are best for them. Stella has also been mentioned on Mai FM and has worked closely with several well-known personalities.

Written by Ida Fanelli, Aesthetician, Reflexologist, IPL Technician Ida is a certified aesthetician (graduate of Marvel School of Beauty), offering home-based services since 1994. Ida provides various holistic services; she graduated from Zanqara’s Holistica Skin Care’s Dermatician course in 1994, which required her to understand homeopathic remedies. Vitamin C is a widely recognized nutrient for skin health and general wellness. L-ascorbic acid is the outside shell of Vitamin C, commonly found in supplements and skincare products. It’s known for its mild exfoliating properties. This article will demonstrate the differences between L-ascorbic acid and natural Vitamin C, explore the manufacturing processes of L-ascorbic acid, and discuss how the body utilizes each for nutritional purposes. We’ll also dive into the antioxidant and pro-oxidant properties of Vitamin C and its stability in topical skincare applications. By the end of this article, you’ll understand why some companies avoid using L-ascorbic acid in skincare despite its popularity. Natural vitamin C components Water-soluble Vitamin C has antioxidant properties. Natural Vitamin C consists of L-ascorbic acid, flavonoids, rutin (quercetin), vitamins J, K, and P Factor, and eight copper-based enzymes, such as tyrosinase, in its core, all of which are essential for various bodily functions.   L-ascorbic acid: A simplified vitamin C component Many forms of L-ascorbic acid exist, and its use is to replicate Vitamin C in supplements and skincare products. However, it represents just the outer shell of natural Vitamin C. While L-ascorbic acid shares some of Vitamin C’s antioxidant benefits, it lacks some bioactive components, so it doesn’t mimic the health benefits of Vitamin C derived from whole foods. The role of complete vitamin C in the body Complete Vitamin C is vital in collagen production for skin, tendons, ligaments, joints, and bones. It also supports wound healing, blood vessel health, and adrenal gland function. In addition, it protects cellular fluids from free radical damage, detoxifies heavy metals, and resupplies Vitamin E with electrons, helping maintain cellular integrity. The human body requires Vitamin C for over 300 metabolic processes. A Vitamin C-rich diet is essential since we cannot produce or store Vitamin C.    Skin benefits of vitamin C Reduction of fine lines and wrinkles Improves skin texture and tone Protects against environmental damage Boosts collagen production Factors that reduce vitamin C in the skin Aging Excessive UV light or pollutant exposure Stress, smoking, and alcoholism Viral infections or fever.    How does the body use vitamin C and L-ascorbic acid? Vitamin C and L-ascorbic acid are antioxidants that have different metabolic pathways. Natural Vitamin C recycles in the body through the Redox Cycle, where oxidized Vitamin C (dehydroascorbic acid, DHA) converts back to its active form. DHA efficiently penetrates cells and reconverts into active ascorbic acid with help from glutathione and NADPH. Our body recycles and produces reactive oxygen species (ROS) to maintain the antioxidant properties of Vitamin C. In contrast, synthetic L-ascorbic acid, commonly found in supplements, doesn’t recycle as effectively. Excessive use of synthetic L-ascorbic acid can lead to oxidative stress, depleting essential nutrients like glutathione and disturbing mineral balances, particularly copper metabolism. The Fenton Reaction occurs when free Iron (Fe²⁺) reacts with hydrogen peroxide (H₂O₂) to produce hydroxyl radicals, which cause oxidative damage. Ceruloplasmin, a copper-binding enzyme made in the liver, converts Fe²⁺ to Fe³⁺and reduces free Iron’s availability to trigger the Fenton Reaction. Excess synthetic L-ascorbic acid consumption disturbs ceruloplasmin’s function, impairs copper and iron regulation, and elevates oxidative stress, iron buildup, and potentially fatal Fenton reactions.   Please note different oxidative stress mechanisms occur in Redox Cycling and Fenton Reaction. Improper iron regulation (which ceruloplasmin is responsible for) can increase free Fe²⁺ levels, leading to the damaging Fenton Reaction oxidative stress results, which may impair ceruloplasmin or other iron-regulating mechanisms. Iron metabolism and oxidative stress influence each other indirectly.   L-ascorbic acid production China produces most of the world’s L-ascorbic acid. They extract glucose from high-glucose corn syrup or other starchy raw materials and, via chemical reactions, convert it into sorbitol, which is oxidized to sorbose by bacteria. After some chemical and acetone treatments, it converts into L-ascorbic acid.   Possible causes of oxidative stress Imbalance in redox recycling: If ascorbic acid oxidation to dehydroascorbic acid exceeds the body’s ability to regenerate ascorbic acid. Dehydroascorbic acid accumulates and breaks down into irreversible compounds like 2-3 diketogulonic and oxalic acid. Dehydroascorbic acid accumulation causes oxidative stress, reduced antioxidant properties, and degradation if it is not efficiently recycled back to ascorbic acid. Nutrient depletion: Glutathione and NADPH depletion could prevent the regeneration of ascorbic acid and lead to oxidative stress. Morely, Robbins ’  theory suggests that excess synthetic ascorbic acid C (l-ascorbic acid) supplementation could create mineral imbalances that promote oxidative stress.   Excess synthetic L-ascorbic acid supplementation contraindications Considerations of iron absorption L-ascorbic acid supplementation can increase iron absorption from foods, which may be dangerous for individuals with hemochromatosis, where excess Iron builds up in the body. Such individuals should avoid Vitamin C supplements. It decreases free Iron in the blood due to the Fenton reaction, which causes anemia.   The Kidney Foundation is concerned about elevated oxalic acid levels caused by vitamin C, which can increase kidney stones and harm the kidneys. It increases the risk of periodontal disease, cataract development, atherosclerosis, and cardiovascular disease. Pregnant women are prone to have underweight newborns.   Pro-oxidant effects of topical L-ascorbic acid Vitamin C irritates the skin’s normal flora and can stimulate acne, contributing to skin irritation. When oxidized, it breaks down collagen and elastin.   Interactions with copper peptides Copper peptides are very reactive, some advise to wait at least 15 minutes after applying l-ascorbic acid to avoid oxidative stress, while others suggest completely avoiding them.   Metal ingredients and products causing Fenton reaction Copper and Iron are reactive in cosmetics, skincare, toiletries, makeup, sunscreen, and polluted air and water. Phosphates contain trace amounts of Iron and Copper.   If, after reading all this, you still want to use l-ascorbic acid! Synthetic L-ascorbic acid in skincare Topical L-ascorbic acid is effective for brightening skin and reducing signs of aging, but it is also unstable. Its potency decreases when exposed to air, heat, or light. Consumers should not use above a 20% solution of soluble L-ascorbic acid with a pH of 2-3.5 for optimal absorption. Sensitive skin types should be tested with lower concentrations to avoid irritated skin.   Essential skincare tips for L-ascorbic acid use Ingredients to avoid: Do not combine Retinol with Vitamin C- this can lead to skin irritation. Do not combine with AHAs (Alpha-Hydroxy Acids), as these can destabilize Vitamin C and may cause irritation. Timing: L-ascorbic acid nighttime application minimizes degradation. Use sunscreen with it during the day to protect against environmental damage. Stabilization: L-ascorbic acid is more stabile when mixed with antioxidants like Vitamin E and ferulic acid. Storage: Store L-ascorbic acid products in a cool, dark place or refrigerator to extend their shelf life. Oxidized synthetic L-ascorbic acid Discard it after two to four weeks, when it turns orange or brown this indicates a loss of effectiveness and the potential to cause harm. Common foods high in vitamin C Eating fresh foods like bell peppers, strawberries, blackcurrants, broccoli, Brussels sprouts, potatoes, cantaloupe, persimmons, and citrus fruits is the best way to acquire vitamin C. Cooking reduces vitamin C levels. Its water-solubility raises the potential to lose unconsumed seeped vitamins. High food sources of Vitamin C are acerola cherries, some rose hips varieties, and greens like amaranth, goosefoot, pokeweed, wild leek, and watercress. Citrus fruit peels have more Vitamin C   than the fruit itself. For nature lovers, forage wild currants, elderberries, gooseberries, and baked apple berries.   Recommended vitamin C intake Adult men and women need 100–120 mg/day of vitamin C. Consumers who eat appropriate amounts of fruit and vegetables daily get adequate vitamin C. The body excretes unrequired vitamin C from its elimination system, so we do not need to take mega doses.   Suggested forms of complete vitamin C (People sensitive to corn should look for whole-food vitamin C alternatives) Below are affiliate links to vitamin C supplements derived from actual foods which are available on Amazon. Camu Camu Sago Palm Acerola cherry Rose Hips Black Elderberry Syrup   Conclusion Vitamin C is vital for over 300 bodily functions, including antioxidant defence and collagen production. However, it’s crucial to differentiate between natural Vitamin C and synthetic L-ascorbic acid. While L-ascorbic acid is in many supplements and skincare, it doesn’t offer the full benefits of complete Vitamin C, which includes a broader range of benefits. Excessive use of synthetic L-ascorbic acid can lead to oxidative stress and mineral imbalances. L-ascorbic acid ratings of many products are between one and ten on The Environmental Working Group (EWG)  website. The EWG offers concerns over their safety and efficacy. Limited research on the effectiveness of topical vitamin C formulations exists due to the inability to obtain optimal conditions due to its weak skin permeability, potential interactions with metals, and instability in light, heat, and air. Therefore, it’s best to obtain vitamin C from whole food sources or supplements that use whole food vitamin C rather than relying on synthetic alternatives in skincare and supplements. Some skincare companies will not offer vitamin C serums because of their instability and possible interactions with reactive ingredients such as metals in water and air -this alone should make you think.   To learn more, here is some related information: Cure your Fatigue: Morley Robbins Follow me on  Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Ida Fanelli Ida Fanelli, Aesthetician, Reflexologist, IPL Technician Ida is a certified aesthetician (graduate of Marvel School of Beauty), offering home-based services since 1994. Ida provides various holistic services; she graduated from Zanqara’s Holistica Skin Care’s Dermatician course in 1994, which required her to understand homeopathic remedies. Ida has been a certified reflexologist since 1993 (graduate of D’Arcy Lane Institute). She has also been practicing Healing Energy since 1998 and has added the Ion Cleanse Foot Detox to her therapies. In 2012, Ida became a certified Sharplight Laser (IPL) Technician. She enjoys learning new techniques which can benefit her clients. In 2019, she received certification from the Center for Pain and Stress Research (CPSR.) She can now speed up the healing of scars and help with pain caused by surgical scars to her list of specialties. She enjoys continuing her education in the complementary health field. Many can testify that Ida is committed to ensuring her clients access adequate and affordable quality service and treatment. Beyond her many years of experience as a holistic practitioner, Ida draws on her 12 years of experience as a hospital laboratory technologist in Microbiology and Biochemistry. References: https://en.wikipedia.org/wiki/Ceruloplasmin Is Ceruloplasmin an Ascorbic Acid Oxidase? Thyroid Nation: Balance Copper with Ceruloplasmin for Thyroid Health Linus Pauling Institute Minerals Copper Industrial production of L-ascorbic Acid (vitamin C) Wikipedia   Vitamin C (Ascorbic acid) Low Energy? Feel Like Sh**? Consider Getting to the “Root Cause” with Morley Robbins The Root Cause of Fatigue with Morley Robbins: Episode 2 The Myths Around Vitamins C and A Morley Robbins Nutrition Program: Root Cause Protocol “Cure your Fatique” “Weak Adrenals- sluggish liver” https://therootcauseprotocol.com/faq-common/ Reduce Copper antagonists. Like Zinc and Molybdenum George Brewer Risk of Copper and Iron Toxicity during Aging in Humans PMID 19968254 DOLCHEM vitamin C (ascorbic acid) Ceruloplasmin Explained & How To Increase Low Levels Felix Harder Mechanisms of ascorbic acid recycling in human erythrocytes Vitamin C and Skin Health Is L-Ascorbic Acid Better Than Synthetic Vitamin C for Skin Health? Latest Science On Vitamin C Is Damning! The Walsh Protocol Mineral Rebalancing Dehydroascorbic acid Wikipedia Chemistry LibreTexts MDPI IntechOpen - Open Science Open Minds MDPI Copper Induces Systemic Oxidative Stress and Kidney Injury IntechOpen - Open Science Open Minds Topical Vitamin C and the Skin: Mechanisms of Action and Clinical Applications Ascorbate oxidase Two Faces of Vitamin C—Antioxidative and Pro-Oxidative Agent How Vitamin C Serums Cause Acne in Healthy Skin https://www.healthline.com/nutrition/vitamin-c-benefitshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4976416/ https://www.hsph.harvard.edu/nutritionsource/vitamin-c/ Two Faces of Vitamin C—Antioxidative and Pro-Oxidative Agent For the best skin, I don’t take vitamin supplements except for one. The Scientific Papers Supporting Vitamin C Serum’s Skin Benefits are Flawed The 3 Reasons Why Vitamin C Serums Are Bad For Your Skin Office of Dietary Supplements (ODS) BioMed Central BioMed Central . Vitamins and Minerals in Chronic Kidney Disease

Written by Stephanie Taylor, Hormone Health and Wellness Coach Stephanie Taylor is a Health and Wellness Coach specialised in Hormone Health. Based in the UK but available to assist anyone worldwide to ensure optimal hormone health and overall wellbeing. Do you get moments when you feel ratty and hangry if you don’t eat something soon? Do you feel lightheaded and like you need to grab a sugary snack to tie you over until dinner time? Do you feel like you need a nap around 3pm? Do you constantly need caffeine to get you through the day? Are you struggling to lose weight around the mid-section? Do you lack the energy to do the things you need to? All these things are super common, and it is likely that your blood sugar is dysregulated and on a rollercoaster. The good news is that this is very easy to manage. What most people don’t realise is that when blood sugar is left unmanaged for a long period, this can start to cause hormonal chaos and manifest into hormonal disorders, as well as more serious metabolic issues such as Type 2 diabetes. This article will explain the connection between blood sugar management and hormonal health. I will provide you with the easiest holistic ways to manage your blood sugar so that you limit the chances of hormonal imbalances creating hormonal disorders.  The hormonal landscape Hormones are chemical messengers that regulate numerous bodily functions, including metabolism, growth, and mood. Blood sugar levels impact the key hormones, including insulin, cortisol, and sex hormones like estrogen, progesterone, and testosterone. When blood sugar levels are stable, these hormones function optimally, promoting balance and health. Conversely, fluctuations in blood sugar can lead to hormonal imbalances, resulting in a cascade of health issues. Glucose (sugar) is the fuel that keeps our cells alive and functioning and powers our body. However, too much glucose in the body can cause many health issues. After we eat the pancreas releases insulin, a hormone that regulates the levels of glucose circulating in the body.  The role of blood sugar in hormonal health At the heart of this connection is insulin, the hormone produced by the pancreas that regulates blood sugar levels. Insulin plays a crucial role in enabling cells to absorb glucose (sugar) from the bloodstream for energy. When blood sugar levels are consistently elevated or fluctuating wildly, it can lead to insulin resistance, where cells become less responsive to the hormone. This condition is closely linked to metabolic disorders like Type 2 diabetes and can have far-reaching effects on other hormones. However, insulin is just one piece of the puzzle. Blood sugar imbalances can disrupt the entire hormonal system in several ways: Cortisol Otherwise known as the "stress hormone," cortisol is produced by the adrenal glands and helps the body respond to stress. When blood sugar levels drop too low (hypoglycemia), the body perceives this as a stressor, triggering the release of cortisol to help raise blood sugar levels. Chronic blood sugar imbalances—either from high blood sugar (hyperglycemia) or frequent fluctuations can cause cortisol to become persistently elevated. This can disrupt sleep, mood, and immune function. Thyroid hormones  The thyroid is responsible for regulating metabolism, and it relies on stable blood sugar levels for optimal functioning. Hypoglycemia and insulin resistance can impair thyroid function, leading to symptoms like fatigue, weight gain, and difficulty concentrating. Furthermore, high cortisol levels due to stress or blood sugar imbalance can suppress thyroid function further, leading to a vicious cycle of hormonal disruption. Estrogen and progesterone Insulin resistance and chronic blood sugar imbalances can affect the balance of sex hormones, particularly estrogen and progesterone. Elevated insulin can lead to an increase in the production of androgens (male hormones like testosterone), which in women can manifest as symptoms such as irregular periods, acne, and excessive hair growth. This is especially apparent in conditions like polycystic ovarian syndrome (PCOS), which is linked to insulin resistance. Leptin and ghrelin These are the hormones responsible for regulating hunger and satiety. Leptin is produced by fat cells in response to insulin production and helps signal to the brain that you are full, while ghrelin is secreted in the digestive tract and on the other hand, signals hunger. Blood sugar imbalances, particularly insulin resistance, can impair the sensitivity of these hormones, leading to increased appetite, cravings (especially for sugar and carbs), and difficulty maintaining a healthy weight. The holistic approach to blood sugar and hormonal balance To address the interconnectedness between blood sugar and hormonal health, a holistic approach is necessary, one that focuses on blood sugar levels but also takes into account lifestyle factors such as diet, exercise, stress management, and sleep. Here are some key approaches: 1. Eat a balanced diet with low glycemic index foods The foods we eat directly impact blood sugar levels and will influence hormone production. The glycemic index (GI) measures how quickly a food raises blood sugar levels. Foods with a high GI, like refined sugars and white bread, cause rapid spikes in blood sugar, leading to insulin surges and subsequent crashes. Over time, this can lead to insulin resistance and hormonal imbalances. Holistic tip: Focus on whole, nutrient-dense foods with a low to moderate GI, such as: Leafy greens and vegetables: Rich in fiber and low in sugar, they help maintain stable blood sugar levels. Healthy fats: Sources like avocados, nuts, seeds, and olive oil can help stabilize blood sugar and promote hormonal balance. Lean protein: Incorporating protein from sources like chicken, fish, and plant-based options helps prevent insulin spikes. Whole grains: Choose quinoa, brown rice, oats, and barley over processed grains to promote sustained energy and stable blood sugar. 2. Exercise regularly Physical activity is one of the most effective ways to regulate blood sugar. Exercise increases insulin sensitivity, resulting in the body becoming more efficient at using insulin to manage blood sugar levels. Additionally, regular exercise supports a healthy metabolism, balances hormones like cortisol, and improves mood through the release of endorphins. Holistic tip :  Aim for a combination of aerobic exercises (such as walking, running, or swimming) and strength training (weight lifting, bodyweight exercises) to improve blood sugar control and hormonal health. Moderate activity, like daily walks, can also significantly improve insulin sensitivity. 3. Prioritize sleep and stress management Sleep and stress levels directly influence blood sugar and hormonal health. A lack of sleep or chronic stress can lead to increased cortisol levels, which disrupt insulin regulation and promote fat storage. Additionally, insufficient sleep can interfere with leptin and ghrelin, the hormones that control appetite. Holistic tip :  Aim for 7-9 hours of quality sleep each night and implement stress reduction techniques such as: Mindfulness meditation: Practicing mindfulness can help lower cortisol and support emotional well-being. Mindfulness meditation or guided meditation can also help reduce anxiety. Breathing exercises: Deep breathing can stimulate the parasympathetic nervous system also known as ‘rest & digest’ helping to manage stress and lower blood pressure. Box breathing or Andrew Weil’s 4-7-8 breathing technique are excellent for this. Related Article: Just Breathe: Using Breathwork for Wellbeing Yoga or Tai Chi: These gentle movements combine breathwork with physical postures, which can reduce stress and promote relaxation. Read a book: Reading is a great way to switch off from the day and de-stress. Reading can also make your eyes tired encouraging you to fall asleep. 4. Incorporate adaptogens and herbs for support Adaptogens are natural substances that help the body to adapt to stress and restore balance. They can play a significant role in balancing cortisol levels and supporting the body during times of hormonal imbalance. Holistic tip :  Consider integrating adaptogenic herbs like: Ashwagandha: Known for its ability to lower cortisol levels, improve mood, alleviate anxiety and improve insulin sensitivity. Holy basil: Helps reduce stress and anxiety and stabilize blood sugar. Rhodiola: Supports adrenal function, enhances mental clarity, reduces stress-induced fatigue caused by stress. Maca Root: Although not technically an adaptogen, maca root is grouped with adaptogens due to energy-boosting and stress-supporting properties. It may improve mood and balance hormones.  Related Article: Adaptogens 5. Avoid environmental toxins Certain environmental toxins, such as endocrine-disrupting chemicals (EDCs), can interfere with hormonal balance and blood sugar regulation. These toxins are often found in plastics, pesticides, and personal care products. Reducing exposure to these chemicals is an important aspect of a holistic approach to hormone health. Holistic tip: The quickest and most efficient way to decrease EDCs are: Using glass or stainless steel containers instead of plastic. Choosing organic foods when possible to avoid pesticide residues. You can also check the Dirty Dozen list if you cannot buy everything organic  Related Article: The Dirty Dozen: The 12 foods highest in pesticides Opting for natural personal care products free of parabens, phthalates, and other EDCs. Conclusion The relationship between blood sugar management and hormonal health is multifaceted, with imbalances in one area often leading to disruptions in others. By taking a holistic approach where you focus on balanced nutrition, regular exercise, stress management, quality sleep, and reducing toxin exposure, you can support both stable blood sugar levels and hormonal balance. This integrated approach not only improves metabolic health but also helps prevent and manage conditions such as diabetes, thyroid disorders, and hormonal imbalances like PCOS. A harmonious balance of blood sugar and hormones is not just about managing symptoms—it's about creating a basis for long-term vitality and well-being. When we recognise the complex connection between these two vital systems and address them together, we can optimise our health from the inside out. If you're ready to take control of your hormonal health and improve your quality of life, I invite you to schedule a free discovery call with me today. Let's work together to unlock your full potential for health and vitality. I can help you with simple habits to put in place to address blood sugar and prevent you from becoming pre-diabetic/diabetic. I can also assist you with managing your PCOS symptoms, as mentioned above this is linked to insulin resistance. Book a free discovery call by clicking here You deserve to feel your best and not be on a blood sugar rollercoaster! Follow me on  Instagram and visit my website  for more info! Read more from Stephanie Taylor Stephanie Taylor, Hormone Health and Wellness Coach Stephanie Taylor a Health & Wellness Coach specialised in Hormone Health. Stephanie addresses the root cause of hormonal imbalances taking into account a multidimensional approach. One where physical, mental, emotional & spiritual aspects are addressed collectively. She strongly believes in the mind body approach to health and how mindset is the biggest factor in any health journey. Stephanie addresses nutrition, lifestyle & mindset practices to coach you to better health and wellbeing, whilst ensuring sustainable, manageable shifts are made.

Written by Fredrike K ü pper & Valentin Thoben, Business Psychologist/ Psychsomatic Physiotherapist Rike Küpper and Valentin Thoben founded Kairos in Company to uplift their clients mental health and personal growth. They provide mind-shift coaching and physical therapy by combining cutting-edge interventions and individual psychological support. Embracing Neurodiversity, recognizing the special needs in women's health. Nowadays, we are actively trying to listen to our intuition, practicing to give our precious gut feelings more room. Which, in general, is very helpful for our well-being. Unfortunately, it can massively hinder us when it comes to changing our behaviour.    Why discomfort is necessary for change Trying out new things can make us feel uncomfortable. Adaption to change needs resources and can be overwhelming. In this case, we tend to look for the known feelings to feel safe again. Even if it is a "known evil" and you therefore decided to change a certain aspect in your life.    Here is an example: If you are used to being stressed during the day and even at night for decades, with a high heart rate and running on high levels of cortisol (which is not uncommon, btw!), it can feel very uncomfortable to calm down, do less, and allow yourself more rest.  If you successfully slow down, feelings of hopelessness, sadness, frustration, or strong cravings for stimulation in the form of distractions or substances are likely to occur.  You could even feel you lose control over your life, that this calmer life is not the right one for you. Most likely, you told yourself for many years that being this busy is necessary and will get you achievements. And it probably did! But this won’t go on forever; you will run out of energy or suffer through other side effects of this overdrive sooner or later. And you felt this already, which made you consider changing your lifestyle. The easiest thing to do at this stage of your change process is to forget why you wanted to work on this aspect of your life in the first place and fall back into old patterns. The discomfort would be gone in a second. Feeling "normal" again will seem to be the right thing to do. Your gut tells you you are on the wrong track. But this is not true and will send you into a vicious circle of trial, discomfort and regression!   How to tackle the discomfort So, how can you use this knowledge to improve your chances for success when you decide to start a change process?   1. Set yourself a time limit  By sticking to a realistic timeframe, you give the new behaviour a chance. Stay on your path no matter how weird you feel! Over time, you will get used to the new circumstances and can then finally feel the positive outcomes.    2. Realistic expectations  You already know it: lasting change takes time. So be true about the conditions you are dealing with and ask yourself these questions:  How long have I been using the old behavior"?  How deeply ingrained is it in my personality, my picture of myself? Which stories or beliefs do I tell myself that are strengthening this particular behavior?  How big is the change I am aiming for? The longer you know it and the stronger the behavior is ingrained, the more time you will have to plan to successfully change it!  We recommend a minimum of work on an easy change for 21 days. So big changes can take you months up to years.    3. Break your goal down  If you discovered in step 2 you got a "big one" you want to tackle, break it down into some smaller packages, think baby steps or project management: You have a big end goal but to work on it you group your tasks into smaller packages including milestones you want to reach.    4. Identify competing motives  We often carry several beliefs about a behavior that we are not fully aware of. If the competing aspects are not covered, we are not fully aligned and, therefore, not ready for successful change if we don’t address them. As such beliefs have a very strong impact on our subconscious, which has more power than our intentional willingness to do things differently. As this is crucial for successful change, we will cover this topic in depth in the next article.  5. Accept discomfort as a necessary step on the way toward your goal Growing and stretching feels weird, sometimes even painful. When we are overwhelmed, we intuitively go back to the known. No matter how bad it was, at least we know it and are used to it. This is human! So please be fully aware of this urge, as it is strong, and maybe you will even be able to embrace these feelings as they can show you that you are changing already. As creatures of habit, it takes us a bit to change our habits and our patterns, but you can get there! With a well-structured plan and a good dose of patience for yourself. Also, change is not linear: We progress, go some steps forward just to take some back, and then go into the next phase afterward. Nobody says it will be easy peasy and if you ask yourself how this can be done with more joy and lightness? Being accompanied by trusted humans will make it much easier and more pleasant!  At Kairos in Company, we are here to skillfully walk with you, keep you accountable on your way, and make your change as pleasant as possible. Please reach out so we can talk about the possibilities.    Follow us on Instagram,   LinkedIn, and visit our website for more info! Read more from Fredrike & Valentin Fredrike K ü pper & Valentin Thoben, Business Psychologist/ Psychsomatic Physiotherapist Rike and Valentin dedicated their work to improve people's lives. Rike worked as Business Psychologist and Leadership Coach in the corporate world, whereas Valentin gathered more than 12 years of experience as a Psychosomatic Physiotherapist, treating patients in the Netherlands, Germany and Switzerland. With Kairos in Company they founded a network of professionals to serve your mental health and well-being in a modern, science-driven and yet extremely holistic way. Kairos is more than just a health service provider; it is a Companion on your journey towards holistic well-being. So join Kairos and Company and discover a new dimension of health and wellness.

Written by R ena Hope Barnett Matthews, Attorney Career Coach Rena Barnett Matthews is an executive legal recruiter with nearly two decades of experience placing attorneys in top law firms and Fortune 500 companies. A former practicing lawyer, she offers unique insights as a career coach, helping attorneys navigate career transitions and advancement in the legal field. The alarm blares at 5 am, and another grueling day begins. If you're among the 28% of legal professionals reporting severe burnout, this sound might fill you with more dread than your opposing counsel's motion for summary judgment. The legal profession's battle with burnout has reached crisis levels, but there's hope on the horizon: career coaching has emerged as a powerful tool for lawyers seeking to reclaim their professional satisfaction and mental wellbeing. Understanding lawyer burnout: more than just a bad day Attorney burnout goes far beyond ordinary workplace stress. It's that bone-deep exhaustion that makes even routine client meetings feel like Supreme Court arguments. Modern lawyers face a perfect storm of stressors: impossible billable hour requirements, constant client demands, and the crushing weight of high-stakes decisions. When you find yourself staring at your law degree wondering if it's become a golden handcuff, you're not alone. The warning signs of lawyer burnout read like a legal brief of misery: chronic fatigue that coffee can't fix, billing anxiety that keeps you up at night, and a cynicism about client matters that would make even a hardened litigator blush. The most telling sign? When "work-life balance" sounds more fictional than your last settlement proposal. The career coach: Your professional liberation counsel Enter the legal career coach – think of them as your professional therapist meets strategic advisor, minus the billable hours. These specialists understand the unique pressures of legal life because many have walked in your designer shoes. They're equipped to help you navigate everything from minor course corrections to complete career overhauls. Through focused career assessment, your coach helps you dive deep into questions that even the best depositions can't uncover: What aspects of legal work still ignite your passion? Are your skills better suited to a different practice area? Could your legal expertise create value in unexpected ways? This isn't just soul-searching – it's strategic career planning backed by professional insight. Alternative paths: From courtroom to boardroom and beyond Career coaches help explore an expansive universe of opportunities, both within and beyond traditional practice. Within the legal sphere, opportunities abound in legal technology, compliance, and corporate counsel roles. For those seeking a complete change, coaches can help transition legal skills into consulting, real estate development, or even legal tech entrepreneurship. Take Sarah Martinez, a former BigLaw associate who transformed her burnout into breakthrough. Working with her, we were able to leverage her legal expertise to become a legal tech executive,  Making the transition: A strategic approach Career transitions require the same meticulous planning as a complex legal strategy. Your coach will help develop a comprehensive game plan, addressing everything from financial considerations to skill development. This includes assessing your current financial position, identifying necessary certifications or training, and building new professional networks. Timeline management becomes crucial – your coach helps create realistic schedules with clear milestones, ensuring your transition happens smoothly without burning professional bridges. They'll help you maintain valuable relationships while building new ones, creating a safety net for your career leap. The path forward: Your professional renaissance Attorney burnout doesn't have to be a career death sentence. Whether you choose to revitalize your current practice, explore new legal territories, or venture into uncharted professional waters, a career coach provides the guidance, support, and strategic planning needed for success. The key lies in taking that first step – reaching out for help before burnout transforms from a challenge into a crisis. Ready to write the next chapter of your professional story? The right career coach can help you draft a career plan that won't need any revisions. Your path to professional fulfillment awaits, and unlike those endless document reviews, this journey leads to genuine satisfaction. Follow me on Facebook , LinkedIn , and visit my website  for more info! Read more from Rena Hope Barnett Matthews Rena Hope Barnett Matthews, Attorney Career Coach Rena Barnett Matthews is an executive legal recruiter with nearly two decades of experience, placing attorneys nationwide and internationally in leading law firms and Fortune 500 companies. Her background as a former practicing attorney gives her invaluable insights into the legal profession. Rena has supported attorneys throughout their careers, from junior associates to managing partners and C-suite legal officers. As the founder of attorney-career-coach.com , Rena offers her expertise to law students, associates, counsels, partners, and in-house attorneys from junior to chief legal officers; helping them navigate the complexities of the legal job market and advance their careers, empowering them to reach their full potentials.

Written by Colin James De Courcy Richards, Somatic Sexologist, Massage & Intimacy Practitioner Since 2005, Colin Richards has supported over 8,000 clients in enhancing sexual confidence and improving their intimate relationships through sensual treatment, counseling, and workshops. His holistic approach addresses the biological, psychological, and emotional aspects of sexuality, helping individuals and couples find balance to unlock potential. Over recent years, cuckolding and hotwifing have seen a rise in popularity among couples looking to explore new dimensions of intimacy and deepen their connection. These practices—where one partner engages in sexual activity with others while the other partner watches or supports—have come to symbolize, for many, a unique blend of trust, exploration, and self-discovery. Couples often see these dynamics as a way to add novelty to their relationship or test emotional boundaries, with interest likely fueled by more open discussions around sexuality post-COVID and evolving social attitudes. Here’s a deeper look into the appeal, psychology, and motivations driving this trend. Why are couples turning to cuckolding and hotwifing? For many, cuckolding and hotwifing provide a structured outlet for exploration and experimentation within a committed relationship. According to a recent survey published in The Journal of Sexual Medicine, nearly 60% of men and 33% of women have fantasized about seeing their partner engage sexually with someone else. Of these, an increasing number of couples are acting on these fantasies to revitalize their intimacy, especially after years together. Reports suggest that during the COVID-19 pandemic, searches for cuckolding and related terms increased, indicating that couples used the time to reexamine and expand their intimate lives safely. In a practice session popular among interested couples, many men express their initial curiosity by calling to ask if their partner can receive a sensual massage while they observe—a safe, guided introduction to the lifestyle. This experience is less about “giving up” a partner and more about adding elements of excitement, vulnerability, and honesty to a relationship, often igniting newfound passion and intimacy. Positive aspects of cuckolding and hotwifing Exploring these practices comes with its benefits, many of which contribute to stronger and more open partnerships: Enhanced communication: Couples engaging in these dynamics must openly discuss their boundaries, fantasies, and feelings, promoting deeper levels of honesty and understanding. Increased trust and intimacy: The trust required for cuckolding or hotwifing can deepen the emotional connection. Knowing a partner’s experiences are with full consent allows couples to feel secure and bonded. Sexual fulfillment and novelty: For long-term couples, these practices allow for the exploration of fantasies and desires that might not be fulfilled within traditional monogamy, often reigniting passion. Personal growth and self-discovery: Both partners often discover new facets of themselves and their sexuality, which can lead to greater confidence and self-awareness. Strengthened relationship dynamics: Many couples find that embracing these non-traditional power dynamics can enhance their emotional and physical connections. As Thomas, a 40-year-old husband, shared, “We’ve never communicated as openly as we do now, and it’s strengthened the intimacy we have. There’s a new level of closeness and excitement in our relationship.” Understanding the psychology and motivations behind cuckolding and hotwifing While many assume cuckolding is primarily about humiliation, the motivations can be diverse and complex. Psychological and anthropological perspectives help shed light on why some people are drawn to these practices. Power exchange and erotic jealousy: For some, the act of “letting go” while their partner experiences intimacy with someone else creates a powerful erotic thrill. The concept of “erotic jealousy” can drive arousal, as the viewer feels heightened excitement due to the tension of sharing their partner. Voyeurism and novelty: Watching one’s partner in a new experience can be a turn-on. This is often a way to keep things fresh, engaging the novelty factor that’s essential for long-term sexual satisfaction. Primal and biological drives: Anthropologists suggest that humans may be biologically predisposed to some level of non-monogamy. In many early human societies, shared or communal relationships were practiced, and some believe these instincts remain. For example, the reproductive urge to see one’s partner with another might hark back to primal drives where communal parenting or varied genetic partnerships benefited human survival. Reinforcement of attachment: Watching a partner with another can strengthen attachment bonds. Oxytocin, the “bonding hormone,” is released during sexual activity and can create a sense of closeness even when one’s partner engages with others. In a similar vein, Alister, who entered an arranged marriage only to discover his arousal upon finding his wife with someone else, found that this experience led him to redefine his own needs and desires. “I realized this was part of what brought us closer. I felt valued and desired when she returned to me,” he said. Addressing male and female perspectives in cuckolding and hotwifing For men, the thrill may come from elements of erotic jealousy or the role reversal of being an “observer” rather than the “performer.” On the other hand, some women participating in these scenarios may have mixed emotions, often reporting feelings of both excitement and vulnerability. Comments from women who have tried this dynamic include: “It’s an experience of liberation, but I only do it because he wants it too. I wouldn’t have suggested it myself.” “It brings out a side of me I didn’t know I had, but also, I feel a sense of reassurance seeing how happy it makes him.” Exploring cuckolding with sensual massage For many couples, sensual massage provides a gateway into cuckolding in a safe, structured environment. Here are some popular scenarios that couples often explore: Watch & enjoy: Couples cuckold massage – Ideal for partners who want to witness their partner’s enjoyment, learning techniques while ensuring emotional security. Watch & touch: Couples massage – Here, one partner observes and eventually joins in the massage, balancing connection with the excitement of involving a third party. Give together: Couples massage – Both partners give a four-hands massage together, deepening their connection and building intimacy. These scenarios allow couples to enjoy the excitement of cuckolding with professional support, which can help foster security and deeper connection. Conclusion: Embracing cuckolding as an intimate journey Whether through sensual massage or other forms of shared experience, cuckolding and hotwifing can help couples rediscover intimacy, spark new excitement, and nurture a deeper understanding of each other’s desires. As our views on sexuality continue to evolve, many couples are realizing that exploring these dynamics with trust and open communication can strengthen their bond rather than threaten it. Ultimately, as with any form of intimacy, communication is the key to understanding and respecting each partner's needs and comfort levels. For those willing to explore, cuckolding and hotwifing offer a unique pathway to shared adventure, self-discovery, and the ultimate test of love and trust in a relationship. At Intimacy Matters Colin has created several experiences that couples can explore the desire to expand their sexual relationship, safely and in a controlled comfortable non pressurised environment. The Watch & Enjoy Massage and the Watch & Touch being the most popular. Exploring a “watch & enjoy” sensual massage: A real-life experience In a “Watch & Enjoy” sensual massage, the male partner observes while the female partner receives a massage from a professional, guiding the couple through a safe, structured, and mutually beneficial experience. Here’s how this experience felt for both participants, Rebecca and Thomas, who had been married for over a decade and sought ways to reinvigorate their intimacy. Rebecca’s perspective Rebecca, who initially hesitated at the idea of cuckolding, saw the sensual massage experience as a way to satisfy both her curiosity and her husband’s desire to explore new forms of intimacy. She describes the experience as being “intensely liberating,” explaining that while she’d always felt comfortable with her husband, she found a renewed sense of confidence and independence in the moment. “Being in that moment with someone else gave me an opportunity to fully let go and focus on myself,” she shared. “It was incredibly sensual but also empowering. I felt beautiful, valued, and completely safe because I knew my husband was there, supporting me. His presence was reassuring, even though he wasn’t participating.” Rebecca also found herself surprised by the deep sense of connection she felt afterward. “I never expected to feel so close to him after an experience like this. It was as if he was seeing a side of me he’d never seen before—and that made me feel valued and accepted in a way I hadn’t felt in years.” Thomas’s perspective For Thomas, observing his wife in a moment of pure pleasure without direct participation was both thrilling and challenging. As he watched, he experienced a mixture of pride, arousal, and nervous excitement. While the idea of his wife’s pleasure had always been a source of satisfaction, seeing it from this new perspective awakened a new side of his own desires. “It was a chance for me to witness her happiness and fulfillment without needing to be the one providing it,” he shared. “It was like stepping outside the boundaries of our usual relationship roles. There was something about watching her in that way that brought out a feeling of protectiveness and pride—knowing that she felt safe enough to let herself go with me there.” Thomas admitted that at times, he felt a pang of jealousy, but this feeling, he realized, only strengthened his attachment to Rebecca. “Seeing her in that moment, enjoying herself without inhibition, reminded me of how deeply I cared for her and wanted her happiness. It was freeing, almost cathartic, to just let go of the need to be the one giving pleasure and instead fully support her experience.” For both Rebecca and Thomas, the “Watch & Enjoy” massage acted as a unique gateway to exploring cuckolding in a comfortable, controlled environment. As a result, they felt closer, both emotionally and physically, than they had in years. Follow me on Facebook , LinkedIn , and visit my website for more info! Read more from Colin James De Courcy Richards Colin James De Courcy Richards, Somatic Sexologist, Massage & Intimacy Practitioner Colin Richards, a full-time Sex & Intimacy practitioner since 2005, has worked with over 8,000 clients to improve sexual confidence and address a range of intimate challenges. He offers a variety of services including sensual massage, psychosensual treatments, counseling, and workshops. His humanistic approach integrates biological, psychological and emotional factors to help clients explore their sexual potential. Colin founded Intimacy Matters in 2012, where he has guided many individuals and couples toward deeper intimacy and connection. He regularly publishes articles on sexuality and relationship issues, and conducts public talks, workshops, and social events in London. Colin has been featured extensively on UK national TV & Media.