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Spring sunshine, blooming flowers, longer days… what’s not to love? For many, it’s the wave of seasonal
allergies that quickly puts a damper on the season. But here’s the good news: you don’t always have to
rely on over-the-counter medications to find relief. With a few natural strategies, you can help your
body weather allergy season and breathe a little easier.

What Causes Seasonal Allergies?

Seasonal allergies—often called hay fever or allergic rhinitis—are your immune system’s overreaction to
airborne allergens like pollen, mold spores, and grasses. Though harmless on their own, these particles
can trigger an inflammatory response, leaving you feeling less than your best.
Natural Ways to Tackle Allergies

1. Local Honey – A sweet strategy: small amounts of local honey may help your body gradually adapt to local pollen. Stir a spoonful into tea or drizzle it over yogurt.

2. Saline Nasal Rinse – A simple nasal rinse can flush out pollen and other irritants. Use a neti pot or a nasal spray bottle with sterile water for best results.

3. HEPA Air Filters – Trap allergens before they make themselves at home. Place portable HEPA air purifiers in high-traffic areas like your bedroom, and change filters often to keep the air clean.

4. Quercetin-Rich Foods – Quercetin—a natural antihistamine found in foods like apples, onions, and berries—can help your body respond better during allergy season. Add these colorful ingredients to
your daily meals for a flavorful boost.

5. Shower After Being Outdoors – Pollen clings to skin, hair, and clothing. Rinsing off and changing clothes after outdoor activities can prevent allergens from hitching a ride into your home.

6. Steam Inhalation – Breathe easier with a little steam therapy. Inhaling warm steam can open up your sinuses and soothe irritation. For an extra boost, add a few drops of eucalyptus or peppermint oil.

7. Probiotics – A healthy gut can support a balanced immune system. Enjoy probiotic-rich foods like yogurt, kefir, and fermented veggies, or consider a daily probiotic supplement.

8. Butterbur Supplement – Some studies suggest that butterbur, a natural herb, can be as effective as traditional antihistamines for some allergy sufferers. Choose a PA-free certified supplement for safety.

Lifestyle Tips to Beat Allergy Season

• Check daily pollen forecasts and plan your outdoor time accordingly.
• Keep windows closed during high-pollen hours, typically mid-morning.
• Regularly change air filters in your home and car.
• Slip on sunglasses outside to shield your eyes from floating pollen.

Seasonal allergies might be persistent, but natural remedies and smart habits can make a world of difference. Try a few of these strategies to discover what works best for you—and don’t hesitate to reach out to a healthcare provider if symptoms stick around.

When it comes to fueling fitness and supporting recovery, protein is essential for everyone—but women and men don’t respond to protein (or training) the same way. Thanks to the work of exercise physiologist and nutrition scientist Dr. Stacy Sims, we’re learning more about how female physiology demands a unique approach to protein timing and training strategies.

Let’s break down why protein is crucial, how men and women differ, and what this means for your workouts—especially when it comes to pre-training nutrition and fasted cardio.

 

🔬 Why Protein Matters for Everyone

Protein plays a key role in:

• Muscle repair and growth
• Hormonal balance
• Satiety and blood sugar control
• Metabolic health

Whether you’re training for strength, endurance, or overall well-being, getting enough protein helps your body recover, adapt, and perform better.

 

🚺 Why Women Need to Prioritize Protein Differently

Women face hormonal fluctuations throughout the menstrual cycle that affect muscle protein synthesis, recovery, and metabolism.

During certain phases—particularly the luteal phase (after ovulation)—there’s an increase in protein breakdown and a reduction in muscle-building efficiency. This means women need more protein overall and may benefit more from consistent protein timing.

🥚 Why 15+ Grams of Protein Before Training is Key for Women

It is said that women should not train fasted. Instead, consuming at least 15–25 grams of protein (paired with a small amount of carbohydrate) 30-60 minutes before a workout can:

• Improve training output
• Prevent muscle breakdown
• Support hormonal health
• Reduce post-workout fatigue and mood crashes

This is especially important in the morning when cortisol levels are naturally higher. Training without fuel can spike cortisol further, which can negatively affect thyroid function, metabolism, and mood—more so in women.

 

🚹 Why Fasted Cardio May Work Better for Men

Fasted cardio has gained popularity as a fat-burning tool—but according to Sims, the benefits (and risks) are not equal for men and women.

For men, fasted training can be a useful strategy for:

• Increasing fat oxidation
• Enhancing mitochondrial adaptations
• Improving metabolic flexibility

Men’s hormonal profile is more stable, and their brains don’t respond to fasted states the same way. They’re less likely to experience a negative cortisol response, and their muscle protein synthesis isn’t as easily impaired when training without fuel.

 

🧠 The Brain Difference: Fueling and Stress Response

One key difference Sims points out is in the hypothalamus, the part of the brain that controls hunger, hormones, and stress.

• In women, the hypothalamus is highly sensitive to low energy availability.
• Training in a fasted state, especially repeatedly, can signal energy stress, triggering:
  • Hormonal suppression (including thyroid and reproductive hormones)
  • Increased cravings and binge tendencies
  • Mood changes or irritability
• In men, the hypothalamus is less reactive to low energy signals, making fasted training more tolerable and sometimes beneficial.

 

⚖️ Key Takeaways: Protein & Training for Men vs. Women

Strategy	Women	Men
Pre-Workout Fuel	At least 15g of protein + carbs	Optional; depends on goals
Fasted Cardio	Not recommended; increases stress hormones	Can be effective in short bursts
Daily Protein Needs	Higher needs during certain cycle phases; ~1.8–2.2g/kg	Stable needs; ~1.6–2.0g/kg
Stress Response	More sensitive to low energy; protect hormones	More resilient to fasted states

 

🥩 Final Thoughts

If you’re a woman training hard and wondering why you’re not seeing results—or worse, feeling drained and moody—pre-training protein could be a game-changer. Men may get away with skipping breakfast and pushing through, but women thrive when they fuel first.

Want to dive deeper into personalized training and nutrition strategies? Let’s chat! Whether you’re building strength, boosting energy, or just trying to feel better in your body, understanding your physiology is the first step.

In a major shift toward prioritizing public health, certain synthetic food dyes are facing increased scrutiny—and even bans—in the U.S. and beyond. If you’re someone who cares about what goes into your body (or your kids’), now is a great time to get informed and empowered about what’s changing in the food industry.

🔬 What’s Happening?

In October 2023, California became the first U.S. state to ban four food additives that have been linked to health concerns, including one commonly used food dye:

• Red Dye No. 3 (Erythrosine)
• Potassium bromate
• Brominated vegetable oil
• Propylparaben

(Source: California Legislative Information, AB418)

These ingredients are often found in brightly colored candies, baked goods, soda, and processed snacks. While these additives are already banned in the European Union, they’ve remained widely used in the U.S.—until now.

Red Dye No. 3, in particular, has been linked to potential behavioral issues in children, including hyperactivity, and was also found to cause thyroid tumors in lab animals, which prompted the FDA to ban it in cosmetics back in 1990—but not in food. That’s now changing.

(Source: Center for Science in the Public Interest (CSPI))

🚫 What to Avoid on Labels

Look for and limit these artificial colors and additives, especially in foods targeted to kids:

• Red 3
• Red 40
• Yellow 5 (Tartrazine)
• Yellow 6
• Blue 1 & Blue 2
• Green 3

These dyes are commonly found in fruit snacks, cereals, sports drinks, ice pops, and even pickles and chips.

✅ Healthier Swaps to Try

You don’t have to swear off color—but choosing naturally colored foods can make a big impact:

Instead of…	Try…
Brightly colored candy	Unreal® or YumEarth® candies with natural dyes (like beet juice or turmeric)
Neon sports drinks	Coconut water or electrolyte powders like Nuun® or LMNT® with no artificial colors
Rainbow cereals	Low-sugar cereals like Love Grown® or Cascadian Farm® that use natural colors
Ice pops	Make your own with real fruit + water or buy GoodPop® or Deebee’s Organics®

Final Thoughts

These bans are a win for public health and a sign that we’re moving toward more transparent and health-conscious food systems. But you don’t have to wait for a law to make changes. Becoming a label reader and choosing naturally colored foods can be a small yet powerful step for your well-being.

Pro Tip: When shopping, if it looks neon, check the label twice.

Stay informed. Eat well. And feel good knowing you’re making choices that support your body and your brain.

The Importance of Sleep Spring Cleaning

Spring cleaning isn’t just for your home—it’s also a great time to refresh your sleep habits. Quality sleep is essential for productivity, mood, and overall health, yet many people struggle with poor sleep hygiene. Use this season to reassess and improve your sleep routine for better energy and well-being.

1. Declutter Your Sleep Environment

A cluttered room can contribute to stress and restlessness. Tidy up your bedroom, remove distractions, and create a calm, sleep-friendly space.
Tip: Keep only sleep-related items in your bedroom to signal your brain that it’s a place for rest.

 

2. Upgrade Your Bedding

Check your mattress, pillows, and sheets. If they’re worn out, consider upgrading to more supportive options. Clean your bedding regularly to remove allergens and dust.
Tip: Wash your sheets weekly and opt for breathable, high-quality fabrics for better sleep comfort.

 

3. Reduce Screen Time Before Bed

Blue light from screens can interfere with melatonin production. Try reducing screen time at least an hour before bed and replace it with a relaxing bedtime routine.
Tip: Use ‘night mode’ on your phone or blue light-blocking glasses if screen time is unavoidable.

 

4. Set a Consistent Sleep Schedule

Going to bed and waking up at the same time each day helps regulate your body’s internal clock. Even on weekends, try to maintain a consistent schedule to improve sleep quality.
Tip: Use an app or alarm that gradually wakes you up with natural light or soothing sounds.

 

5. Create a Relaxing Pre-Sleep Routine

Incorporate calming activities like reading, journaling, or gentle stretching before bed. Avoid caffeine and heavy meals close to bedtime.
Tip: Sip on a caffeine-free herbal tea, like chamomile or lavender, to signal relaxation.

 

6. Optimize Your Bedroom Environment

Keep your bedroom cool, dark, and quiet. Consider blackout curtains, white noise machines, or essential oils like lavender to promote relaxation.
Tip: Set your thermostat to around 65°F (18°C) for optimal sleep temperature.

 

7. Monitor Your Sleep Patterns

Use a sleep tracker to assess sleep quality and identify habits that may be affecting your rest. Small adjustments, like reducing late-night screen time or adjusting your bedtime, can make a big difference.
Tip: Keep a sleep journal to track what affects your rest and make gradual improvements.

 

Wake Up Refreshed This Spring

Prioritizing your sleep can have lasting benefits on your health and productivity. By making small, intentional changes, you can improve your sleep quality and wake up feeling more energized and focused.

Spring is the perfect time to reset your sleep habits—start today for better rest and well-being!

Change is hard. Whether it’s eating healthier, quitting smoking, or exercising more, many people struggle with motivation. Motivational Interviewing (MI) is a powerful, evidence-based approach that helps individuals resolve ambivalence and take meaningful steps toward change. As a wellness consultant, I’ve seen firsthand how this technique fosters lasting behavior shifts. Here’s how you can use MI to support yourself in making meaningful changes.

Step 1: Express Empathy

Change starts with understanding. Instead of lecturing or pushing, MI encourages active listening and validation of your own feelings.

✅ Example: Instead of thinking, “I need to stop emotional eating,” try, “I recognize that food brings me comfort when I’m stressed. That’s something I can work on.”

Step 2: Identify Discrepancies

Recognizing the gap between your current behavior and your goals can be a powerful motivator for change.

✅ Example: If you want to quit smoking but enjoy the stress relief, ask yourself, “How does smoking align with my long-term health goals?” This helps bring awareness to internal conflict and encourages reflection.

Step 3: Roll with Resistance

Instead of fighting resistance, acknowledge it and find ways to work around it. Avoid self-criticism and focus on small adjustments.

✅ Example: If you think, “I don’t have time to exercise,” instead of feeling guilty, reframe it: “My schedule is really full, but what’s one small way I could add movement into my day?”

Step 4: Support Self-Efficacy

Believe in your ability to change by celebrating small wins and reinforcing progress.

✅ Example: If you start drinking more water instead of soda, acknowledge your effort: “That’s a great step toward cutting back on sugar! How does this feel so far?”

Step 5: Develop an Action Plan

Once you feel ready for change, create a concrete plan with small, achievable steps.

✅ Example: If you want to eat healthier, break it down: “I’ll start with one balanced meal a day before making bigger changes.”

Final Thoughts

Motivational Interviewing isn’t about forcing change—it’s about discovering your own reasons for it. By fostering autonomy, self-belief, and gradual progress, MI transforms uncertainty into action.

If you’re struggling to make a change, try applying these steps to your own challenges. Small shifts in mindset and conversation can lead to profound personal growth.

Creative Ways to Get Outside in the Spring and Soak Up Nature

Spring is the perfect time to step outside, breathe in the fresh air, and embrace nature. With warmer weather and longer days, there are countless ways to enjoy the great outdoors while reaping the many wellness benefits nature has to offer. From reducing stress to boosting creativity and improving physical health, here are some fun and creative ways to make the most of springtime outside.

1. Take Your Workout Outdoors

Swap the gym for the park! Try outdoor yoga, bodyweight exercises, or a jog on a scenic trail. Walking meetings, stair workouts at a local amphitheater, or even a simple stretching session in the sunshine can boost both your mood and energy levels.

2. Try Forest Bathing

Originating from Japan, forest bathing (or shinrin-yoku) involves immersing yourself in nature and mindfully experiencing the sights, sounds, and smells around you. Leave your phone behind and take a slow, meditative walk through a wooded area, focusing on deep breathing and sensory awareness.

3. Dine Al Fresco

Turn mealtime into an outdoor experience! Whether it’s a picnic in the park, breakfast on your balcony, or dinner under twinkling string lights in your backyard, eating outside can enhance your dining experience and improve digestion by helping you relax.

4. Engage in a Nature-Based Hobby

Spring is a great time to try gardening, birdwatching, nature photography, or painting landscapes. These activities not only get you outside but also provide a creative outlet and a sense of accomplishment.

5. Go on a Scavenger Hunt

Create a nature-themed scavenger hunt for yourself, your family, or a group of friends. Look for signs of spring like budding flowers, birds’ nests, or unique rocks. It’s a fun way to engage with nature while keeping your mind active.

6. Explore Local Parks and Trails

Discover new places by visiting different parks, hiking trails, or botanical gardens in your area. Challenge yourself to visit a new outdoor spot each week to keep things exciting and varied.

7. Practice Mindful Walking

Instead of power-walking for exercise, slow down and take a mindful approach. Pay attention to the feeling of the ground beneath your feet, the sound of birds chirping, and the sensation of the wind on your skin. This practice can help reduce anxiety and increase gratitude for the natural world.

8. Try Outdoor Meditation or Journaling

Find a quiet place outdoors to sit and reflect. Meditation in nature can deepen relaxation, while journaling outside can enhance creativity and clarity. Try writing about what you see, hear, and feel as you sit among the trees or near a body of water.

9. Volunteer for an Outdoor Cause

Give back to nature by participating in a local cleanup event, planting trees, or working in a community garden. Not only will you be outdoors, but you’ll also feel good knowing you’re making a positive impact on the environment.

10. Camp or Have a Backyard Bonfire

Spring is a great time for a camping trip before the summer heat sets in. If you prefer to stay close to home, set up a backyard bonfire for roasting marshmallows, storytelling, and stargazing.

Spring is a season of renewal and growth, making it the perfect time to step outside and reconnect with nature. Whether you’re engaging in outdoor fitness, mindful exploration, or creative hobbies, the key is to be present and enjoy the experience.

How will you soak up the benefits of nature this season?

 

Success isn’t an accident—it’s a series of intentional actions repeated over time. The world’s top achievers, from business moguls to elite athletes and scientists, have honed specific habits that set them apart. By incorporating these five powerful habits into your daily life, you can optimize your performance, sharpen your focus, and enhance your overall well-being.

1. Charlie Munger – The Habit of Lifelong Learning

Charlie Munger, Warren Buffett’s business partner, attributes much of his success to continuous learning. He famously said, “Go to bed smarter than when you woke up.” Munger dedicates hours each day to reading and expanding his knowledge, believing that learning compounds like interest.

How to Apply It:

• Set aside 30-60 minutes daily for reading, whether books, articles, or research.
• Keep a journal of key takeaways from what you learn.
• Engage in discussions with knowledgeable individuals to reinforce new ideas.

2. David Goggins – The Habit of Mental Toughness

David Goggins, a former Navy SEAL and ultramarathon runner, thrives on pushing his mental and physical limits. He practices “callusing the mind” by seeking out discomfort and proving to himself that he can overcome any obstacle.

How to Apply It:

• Do something difficult every day (e.g., take cold showers, wake up earlier, exercise harder).
• Embrace discomfort instead of avoiding it.
• Develop a mantra or self-talk routine to push through tough moments.

3. Albert Einstein – The Habit of Deep Thinking and Solitude

Einstein credited much of his genius to deep thinking and solitude. He often took long walks, allowing his mind to wander and form new insights. This practice helped him develop groundbreaking theories that changed the world.

How to Apply It:

• Schedule alone time for deep thinking and creative problem-solving.
• Take long walks without distractions to allow your thoughts to flow freely.
• Use journaling as a tool to explore and clarify your ideas.

4. Andrew Huberman – The Habit of Optimizing Sleep and Morning Light

Neuroscientist Andrew Huberman emphasizes the importance of sleep and early morning sunlight for brain function, mood regulation, and energy levels. He recommends getting natural light within the first hour of waking up to optimize circadian rhythms.

How to Apply It:

• Spend 5-10 minutes outside in natural light every morning.
• Maintain a consistent sleep schedule, aiming for 7-9 hours per night.
• Avoid blue light exposure (screens) at least an hour before bedtime.

5. Elon Musk – The Habit of Extreme Time Management

Elon Musk runs multiple companies while still making time for learning and personal growth. He uses the time-blocking method, scheduling his day in five-minute increments to maximize productivity.

How to Apply It:

• Plan your day in time blocks to eliminate wasted hours.
• Prioritize high-value tasks first.
• Reduce decision fatigue by simplifying daily choices (e.g., wearing similar outfits, prepping meals in advance).

Final Thoughts

These habits—lifelong learning, mental toughness, deep thinking, sleep optimization, and time management—aren’t exclusive to the world’s top achievers. They are practical, actionable, and within your reach. The key is consistency. Start with one habit, master it, and watch how it transforms your productivity and well-being.

Which of these habits will you incorporate into your life today?

The RDA Falls Short

The Recommended Dietary Allowance (RDA) suggests 46 grams per day for women and 56 grams for men—far below what’s optimal. For better muscle maintenance, metabolism, and overall health, both men and women should aim for at least 100 grams daily. A simple strategy? 30-35 grams per meal and 15 grams per snack.

A better approach is to base protein intake on body weight. A general guideline is 0.8-1 gram of protein per pound of body weight. For example, a 150-pound person should aim for 120-150 grams of protein daily to support muscle growth, recovery, and overall health.

Protein: A Weight Loss Hack

Protein keeps you full longer, reduces cravings, and requires more energy to digest, meaning you burn more calories just by eating it. It also helps regulate blood sugar, preventing energy crashes and overeating. Plus, higher protein intake helps preserve muscle mass during weight loss, ensuring that what you lose is fat—not valuable lean tissue.

More Than Just Muscles

Beyond weight loss and muscle maintenance, protein supports immune function, hormone production, and even brain health. It plays a key role in producing neurotransmitters, which impact mood, focus, and energy levels.

Making It Easy

Hitting 100+ grams a day may seem overwhelming at first, but with the right habits, it becomes second nature. Start with high-protein meals and snacks, experiment with different protein sources (lean meats, fish, eggs, dairy, legumes, and plant-based options), and soon it’ll feel effortless.

High-Protein Recipes

Breakfast: Protein-Packed Scramble

• 3 large eggs
• ½ cup cottage cheese
• ½ cup spinach
• 1 turkey sausage link, chopped
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions: Scramble eggs in a pan with olive oil. Add cottage cheese, spinach, and turkey sausage. Cook until eggs are set. Serves 1 with 35g protein.

Lunch: Grilled Chicken & Quinoa Bowl

• 4 oz grilled chicken breast
• ½ cup cooked quinoa
• ½ cup roasted chickpeas
• 1 cup mixed greens
• 2 tbsp hummus
• 1 tbsp lemon juice

Instructions: Assemble all ingredients in a bowl and drizzle with lemon juice. Serves 1 with 40g protein.

Dinner: Salmon & Roasted Veggies

• 6 oz salmon fillet
• 1 cup roasted Brussels sprouts
• ½ cup mashed sweet potato
• 1 tbsp olive oil
• Garlic, salt, and pepper to taste

Instructions: Roast Brussels sprouts with olive oil at 400°F for 20 minutes. Season salmon with garlic, salt, and pepper, then bake at 400°F for 15 minutes. Serve with mashed sweet potato. Serves 1 with 45g protein.

Prioritizing protein will help you feel stronger, more energized, and better fueled for daily life!

When it comes to improving your health, small daily habits can have a big impact—and powerwalking is one of the easiest ways to get started. This brisk, intentional form of walking doesn’t require equipment, gym memberships, or hours of your time. Research shows that walking just 10 minutes a day can improve longevity, boost mood, and support overall health.

Why Powerwalking Works

A 2022 study published in JAMA Internal Medicine found that adding just 10 minutes of brisk walking per day could prevent more than 111,000 deaths annually among adults in the U.S. (Ahmadi et al., 2022). The benefits increase with more time—20 minutes per day lowers mortality risk by 13%, while 30 minutes cuts it by 17%.

Powerwalking works by:

• Strengthening your heart
• Improving circulation
• Lowering blood pressure
• Supporting metabolic health

Beyond Longevity

The benefits of powerwalking go far beyond living longer—it helps you feel better too:

• Improves Sleep: Walking helps regulate circadian rhythms and reduce stress (Buman et al., 2019).
• Boosts Mood: Walking releases endorphins and reduces anxiety (Hillman et al., 2008).
• Supports Brain Health: Brisk walking increases blood flow to the brain, helping with memory and cognitive function (Erickson et al., 2011).

How to Start

No matter your fitness level, you can easily add powerwalking into your routine:

• Take a brisk 10-minute walk after meals
• Swap sitting meetings for walking meetings
• Park farther away or take the stairs
• Listen to a podcast or your favorite playlist while walking

Even a short daily walk signals your body to repair, rebuild, and thrive—proving that small steps really do lead to big health gains. So lace up your shoes and start powerwalking your way to better health—one step at a time!

Step 1: Give Your Brain a Project

Your brain thrives on focus. When left unchecked, it can default to negative thought patterns, self-criticism, overthinking, and worry. But by directing your brain toward a goal, you engage its executive functioning, the part responsible for problem-solving and planning. Instead of allowing your mind to dwell on self-doubt, you shift its focus toward something productive.

One of the most powerful ways to do this is through manifestation, which engages your brain’s sensory and cognitive processes to help turn your goals into reality.

The Science of Manifestation

Manifestation isn’t just wishful thinking—it’s rooted in neuroscience. Studies show that activating multiple sensory pathways strengthens goal-setting and follow-through (Dr. Tara Swart, Neuroscientist and Author of The Source). When you repeat and reinforce a desired outcome, your brain embeds it into your subconscious, making it more likely to happen.

The Three-Step Process to Manifestation:

• Write It Down – This helps clarify your goal and signals to your brain that it’s important.
• Read It Out Loud – Engaging your auditory system strengthens memory and belief.
• Visualize It Happening – Seeing it in your mind activates the same neural pathways as actually experiencing it.

When practiced daily, this process activates your default mode network (DMN)—the system responsible for self-reflection and identity. Essentially, it helps shape your inner narrative, reinforcing who you are and what you want.

Repetition is Key

Repetition embeds your goals into your subconscious, where they become second nature. The more you practice, the stronger the neural pathways become, making it easier to take aligned actions toward your goal. Over time, this shift in focus rewires your brain—turning aspirations into reality.

So, instead of letting your mind dwell on self-doubt, give it a project. Train your brain to work for you, not against you, and watch how your life transforms.