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Tag: Personal Health

  • The CEOs of Apple, Airbnb, and PepsiCo agree on one thing: life as a business leader is incredibly lonely | Fortune

    Being CEO has its many perks: Business leaders get to command the world’s most powerful companies, shape their legacies as pioneers of industry, and enjoy hefty billion-dollar paychecks. But in the steep climb up the corporate ladder, many won’t notice all the peers left behind until they’re looking down from the very top. It can be a lonely, solitary job.

    Leaders at some of the world’s largest companies—from Airbnb and UPS to PepsiCo and Apple—are finally opening up about the mental toll that comes with the job. As it turns out, many industry trailblazers are grappling with intense loneliness; at least 40% of executives are thinking of leaving their job, mainly because they’re lacking energy and feel alone in handling daily challenges, according to a Harvard Medical School professor. And the number could even be higher: About 70% of C-suite leaders “are seriously considering quitting for a job that better supports their well-being,” according to a 2022 Deloitte study. 

    To ward off feelings of isolation, founders and top executives are stepping outside of the office to focus on improving their well-being. Toms founder Blake Mycoskie struggled with depression and loneliness after scaling his once-small shoe business into a billion-dollar behemoth. Feeling disconnected from his life’s purpose and that his “reason for being now felt like a job,” he went on a three-day men’s retreat to work on his mental health. And Seth Berkowitz, the founder and CEO of $350 million dessert giant Insomnia Cookies, cautions bright-eyed entrepreneurs the gig “is not really for everyone.” 

    “It can be lonely; it’s a solitary life. It really is,” Berkowitz recently told Fortune.

    Brian Chesky, cofounder and CEO of Airbnb

    Eugene Gologursky / Stringer / Getty Images

    Airbnb’s cofounder and CEO Brian Chesky is one the most outspoken leaders in the business world waving the red flag on loneliness. Chesky described having a lonely childhood, pulled between his love for creative design and sports, never really fitting in. But his mental health took a turn for the worse once assuming the throne as Airbnb’s CEO. His other two cofounders—who he called his “family,” spending all their waking hours working, exercising, and hanging out together—were suddenly out of view from the peak of the C-suite. 

    “As I became a CEO I started leading from the front, at the top of the mountain, but then the higher you get to the peak, the fewer the people there are with you,” Chesky told Jay Shetty during an episode of the On Purpose podcast last year. “No one ever told me how lonely you would get, and I wasn’t prepared for that.”

    Chesky recommends budding leaders actually share their power, so no one shoulders the mental burden of entrepreneurship alone. 

    “I think that ultimately, today, we’re probably living in one of the loneliest times in human history,” Chesky said. “If people were as lonely in yesteryear as they are today, they’d probably perish, because you just couldn’t survive without your tribe.”

    Indra Nooyi, former CEO of PepsiCo

    Jemal Countess / Stringer / Getty Images

    Leaders at Fortune 500 giant PepsiCo face constant pressure from consumers, investors, board members, and their own employees. But it’s also tough to vent to peers who may not relate to—or even understand—the trials and tribulations of running a $209 billion company. Indra Nooyi, the business’ former CEO, said she often felt isolated with no one to confide in.

    “You can’t really talk to your spouse all the time. You can’t talk to your friends because it’s confidential stuff about the company. You can’t talk to your board because they are your bosses. You can’t talk to people who work for you because they work for you,” Nooyi told Kellogg Insight, the research magazine for Northwestern’s Kellogg School of Management, earlier this year. “And so it puts you in a fairly lonely position.”

    Instead of divulging to a trusted friend or anonymously airing out her frustrations on Reddit, Nooyi looked inward. She was the only person she could trust, even if that meant embracing the isolation. 

    “I would talk to myself. I would go look at myself in a mirror. I would talk to myself. I would rage at myself. I would shed a few tears, then put on some lipstick and come out,” Nooyi said. “That was my go-to because all people need an outlet. And you have to be very careful who your outlet is because you never want them to use it against you at any point.”

    Carol Tomé, CEO of UPS

    Kevin Dietsch / Staff / Getty Images

    Before Carol Tomé stepped into the role of the CEO of UPS, she was warned the top job goes hand-in-hand with loneliness. The word of caution didn’t phase her—at least, not at first. But things changed when she actually took the helm of the $75 billion shipping company. 

    “I would say, ‘How lonely can it really be? It can’t be that lonely?’ What I’ve since learned is that it is extraordinarily lonely,” Tomé told Fortune last year. 

    “When you are a member of an executive team, you hang together…Now, my executive team will wait for me to leave a meeting so that they can debrief together. It’s the reality and you have to get used to it. But it is super lonely.”

    Tim Cook, CEO of Apple

    NurPhoto / Contributor / Getty Images

    Apple CEO Tim Cook isn’t immune to the loneliness that often comes with the corner office. More than 14 years into his tenure, he’s acknowledged his missteps, which he called “blind spots,” that have the potential to affect thousands of workers across the company if left unchecked. Cook said it’s important for leaders to get out of their own heads and surround themselves with bright people who bring out the best in them. 

    “It’s sort of a lonely job,” Cook told The Washington Post in 2016. “The adage that it’s lonely—the CEO job is lonely—is accurate in a lot of ways. I’m not looking for any sympathy.”

    Seth Berkowitz, founder and CEO of Insomnia Cookies

    Courtesy of Insomnia Cookies

    Entrepreneurship can be a deeply fulfilling and rewarding journey: an opportunity to trade a nine-to-five job for a multimillion-dollar fortune, if all the right conditions are met. And while Insomnia Cookies’ Seth Berkowitz loves being a CEO and all the responsibilities that come with it, he cautioned young hopefuls about the weight of the career. He, like Cook, advises aspiring founders to counter loneliness with genuine, meaningful connections.

    “It can be lonely; it’s a solitary life. It really is. [During] the harder times, it’s very solitary—finding camaraderie, mentorship, some sense of community, it’s really important,” Berkowitz recently told Fortune. “Because I go so deep, it’s sometimes hard to find others and let them in.”

    Emma Burleigh

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  • I Looked Successful, But Inside I Was Falling Apart — This Trifecta Method Took Me From Rock Bottom to Peak Performance | Entrepreneur

    Opinions expressed by Entrepreneur contributors are their own.

    Five years ago, I hit rock bottom.

    From the outside, my life looked like a highlight reel: scaling social enterprises, writing bestsellers, sharing stages with world-famous leaders. But behind the curtain, I was exhausted, angry, and disconnected. My health was crumbling under chronic pain, brain fog and a complete loss of purpose.

    The hard truth about burnout is this: you can look like you’re winning while you’re falling apart. I had pushed so hard, for so long, that I hollowed out from the inside. It wasn’t just overwork. It was a disconnection from what mattered — physically, mentally, spiritually.

    That collapse became a turning point. Out of desperation, I started exploring a new path anchored in science and self-awareness. What I discovered was a trifecta: biohacking, longevity medicine and fulfillment. Together, they restored my energy and clarity.

    In this article, I’ll focus on biohacking — because it was the gateway that reconnected me at the cellular level and gave me the foundation to rebuild.

    Rediscovering energy

    Biohacking is often misunderstood as a fringe obsession with gadgets and supplements. But at its core, it’s simple: creating the conditions for your body and mind to function at their best. Think of it as working on the smallest unit of life — your cells and microbiome — so they can repair damage, fight disease and fuel growth.

    My journey started with the basics: sleep, nutrition and movement.

    Years of neglect had left me with inflammation, lingering injuries and brain fog. Traditional medicine had no answers.

    Everything shifted when I met Dave Asprey, the founder of the modern biohacking movement. His philosophy was simple: change your environment — inside and out — and you can change your life.

    Dave’s story mirrored my own. At 28, despite outward success, he faced arthritis, prediabetes, cognitive decline and the biochemistry of someone twice his age. Determined to reverse it, he lost over 100 pounds, regained his energy and boosted his IQ. His journey sparked the creation of The Bulletproof Diet and the global biohacking community.

    Related: Why Smart Entrepreneurs Are Betting Big on Biohacking

    Rebuilding from the ground up

    I began experimenting with practices that seemed too simple to be transformative: cold plunges, infrared light, grounding in nature, fasting, hyperbaric oxygen therapy and a complete diet reset. Slowly, my energy returned.

    When I sought treatment for an old rugby injury that left me limping for years, I turned to regenerative medicine: stem-cell therapy and plasma exchanges. For the first time in decades, I walked without pain.

    But the biggest breakthrough wasn’t physical. With energy came clarity. With clarity came purpose. For the first time in years, I could hear the quiet voice of what mattered most.

    Lessons for entrepreneurs

    So what does this have to do with building a company? Everything.

    Entrepreneurs pride themselves on outworking everyone else. But exhaustion is not a strategy. Your body is your most undervalued asset, and when you neglect it, your business pays the price.

    Here are five practices that changed my life — and can change the way you lead:

    1. Own your mornings
      I used to wake up and dive into email. Now I guard the first hours of the day for myself: meditation, movement, and cold exposure. These rituals anchor me before the world demands my attention.

    2. Treat recovery as fuel, not weakness
      Sleep, downtime, and therapies like hyperbaric oxygen aren’t indulgences. They’re performance multipliers. Recovery is what sustains high output.

    3. Align biology with purpose
      Energy without direction accelerates burnout. Energy with purpose drives innovation, collaboration, and fulfillment.

    4. Use stress as a tool
      Cold plunges, fasting, and breathwork are forms of “hormetic stress” — controlled challenges that build resilience. When you train your body to handle stress, you lead better under pressure.

    5. Build rituals, not resolutions
      Change doesn’t come from hacks you try once. It comes from rituals you repeat daily. My 4:15 a.m. wake-up, morning oxygen sessions, and meditation aren’t experiments — they’re anchors.

    Related: I Biohacked My Way to Better Mood, Sleep and Job Performance — and You Can, Too. Here’s How.

    From burned out to fueled up

    Looking back, burnout was the best thing that ever happened to me. It forced me to confront the unsustainable way I was living and leading.

    It took all three pillars — biohacking, longevity medicine and fulfillment — to rebuild my health. Biohacking gave me a reset at the cellular level. Longevity medicine created a long-term plan. Fulfillment reconnected me to purpose.

    Today, I lead with presence and energy. I show up better for my family. And I build from a place of alignment, not exhaustion.

    The lesson is simple: when you restore yourself, you don’t just lead better. You live better.

    Five years ago, I hit rock bottom.

    From the outside, my life looked like a highlight reel: scaling social enterprises, writing bestsellers, sharing stages with world-famous leaders. But behind the curtain, I was exhausted, angry, and disconnected. My health was crumbling under chronic pain, brain fog and a complete loss of purpose.

    The hard truth about burnout is this: you can look like you’re winning while you’re falling apart. I had pushed so hard, for so long, that I hollowed out from the inside. It wasn’t just overwork. It was a disconnection from what mattered — physically, mentally, spiritually.

    The rest of this article is locked.

    Join Entrepreneur+ today for access.

    Marc Kielburger

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  • Mental Health Leaves Skyrocket From Pre-Pandemic Levels | Entrepreneur

    Workers are taking more mental health leaves now than they were in 2019, before the Covid-19 pandemic started.

    According to data collected by behavioral health services provider ComPsych, the percentage of workers taking a leave of absence increased by 30% from 2019 to 2024, while mental health leaves increased by 300% in the same time frame. ComPsych analyzed data from over six million global employees.

    ComPsych’s Chief Clinical Officer Jennifer Birdsall told CNBC that mental health leaves have increased “so tremendously” due to factors like uncertain economic conditions. In addition, the pandemic lessened the stigma around asking for mental health support and allowed people to understand their options better, she explained.

    Related: AI Is Transforming Drug Matching for Cancer, Rare Diseases — Here’s How

    The data showed that employers should rethink how they approach managing absences and handling employee well-being, said ComPsych CEO Paul Posey.

    “The pandemic fundamentally reset norms in absence management for employers,” Posey said in a press release.

    The data shows that the levels of employees taking a leave of absence have begun to stabilize in recent years, indicating a “new normal,” Posey stated. Numbers were up 33% from 2022 to 2023, but then flattened out from 2023 to 2024. The number of leaves of absence in general was also flat from 2023 to 2024.

    A survey from business consulting firm Mercer, released earlier this year, asked more than 500 organizations what they were doing to support employee behavioral health. Nearly 80% said they have taken action or plan to take action in 2026 to provide digital resources for stress management, and 20% said they conducted anti-stigma campaigns for mental health.

    Related: This Former Marine Beat Death Twice and Turned His Wake-Up Call Into A Wellness Business

    Workers are taking more mental health leaves now than they were in 2019, before the Covid-19 pandemic started.

    According to data collected by behavioral health services provider ComPsych, the percentage of workers taking a leave of absence increased by 30% from 2019 to 2024, while mental health leaves increased by 300% in the same time frame. ComPsych analyzed data from over six million global employees.

    ComPsych’s Chief Clinical Officer Jennifer Birdsall told CNBC that mental health leaves have increased “so tremendously” due to factors like uncertain economic conditions. In addition, the pandemic lessened the stigma around asking for mental health support and allowed people to understand their options better, she explained.

    The rest of this article is locked.

    Join Entrepreneur+ today for access.

    Sherin Shibu

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  • Why the Biohacking Revolution is an Entrepreneurial Opportunity | Entrepreneur

    Opinions expressed by Entrepreneur contributors are their own.

    I’ve been in the entrepreneurship game long enough to spot when something big is coming. And I’m telling you right now: I believe biohacking isn’t just another wellness fad. It’s a legitimate business strategy that’s giving smart entrepreneurs a massive competitive edge.

    The numbers don’t lie: why entrepreneurs need this now

    Eighty-seven percent of entrepreneurs deal with mental health issues versus just 48% of regular people. But here’s the real kicker — it’s not just stress. I think it’s about trying to maintain peak performance while your body systematically breaks down under the demands of building something meaningful.

    Meanwhile, research shows each extra hour of sleep per week bumps your earnings by 3.4%. You’re literally leaving money on the table by not getting enough sleep. Think about that for a second. Your competitors who prioritize recovery aren’t just feeling better — they’re earning more.

    The market agrees with this shift. According to a recent Research and Markets Report, the Global Biohacking Market was valued at $24.5 billion in 2024 and is estimated to reach $111.3 billion by 2034. When you see numbers like that, you’re not looking at a trend. You’re looking at a complete shift in how high performers approach optimization.

    Related: Tricks to Prevent Jet Lag, According to Science

    What biohacking actually means for business

    Biohacking isn’t some mystical wellness nonsense. It’s what happens when entrepreneurs apply the same obsessive optimization mindset they use in business to their own bodies. These are people who track every metric that matters.

    Now they’re tracking HRV scores (heart rate variability) like conversion rates, experimenting with intermittent fasting like it’s a marketing campaign, and optimizing their sleep with the same intensity they bring to growth hacking. Makes perfect sense when you think about it. If you’re going to measure everything else, why not measure what actually powers your brain?

    Dave Asprey figured this out when he was running a longevity nonprofit and realized he was “the only guy under 60 in the room.” All the knowledge about human optimization was stuck with older folks, while young entrepreneurs were burning themselves out. That’s when he created something entirely different.

    At his 11th annual in-person Biohacking Conference (13th, including virtual events during COVID), Asprey’s approach became crystal clear. This isn’t strategic rebranding of longevity science — it’s an entirely new framework that has grown into a multibillion-dollar industry.

    His definition of biohacking is laser-focused: “To change the environment outside of you and inside of you so you have full control of your biology, to allow you to upgrade your body, mind, and your life.”

    Related: Is There a Superior Diet for the Entrepreneur? The ‘Father of Biohacking’ Shares What He Eats for High Energy, Low Body Fat and Optimal Output

    AI is revolutionizing the biohacking game

    Here’s where Asprey really got my attention. His company, 40 Years of Zen, utilizes AI to analyze brainwaves from top entrepreneurs and train your brain to match their patterns in five days, rather than spending 20 years meditating. For entrepreneurs who barely have time to eat lunch, this is a revolutionary concept.

    But the real breakthrough is Upgrade Labs, his franchise that’s collecting 187 million data points from every client. They’re using AI to analyze your bloodwork, performance metrics, goals, and current state, then generating a personalized optimization plan. No more guessing about supplements, fasting schedules or treatments.

    Asprey dropped $2.5 million figuring this out the expensive way. With AI, you don’t have to.

    This is biohacking evolving from experimental to systematic. The data exists and the results are measurable. (Fair warning: accessible technology can still come with a price tag — the 40 Years of Zen retreat costs $16,000 for a five-day immersive neurofeedback experience. But compare that to the cost of burnout.)

    An industry cross-pollination that signals massive growth

    What blew me away at Asprey’s conference wasn’t just the technology — it was the crowd. I watched entertainment personalities like Ragga Ragnar (Queen Gilhund from Vikings) discussing their craft with medical professionals like Dr. Vince Padre, who is developing gut-healthy coffee. Tech veterans were swapping notes with food innovators, such as Oren Epstein from BioRaw, Canada’s leading vegan food distributor, about running sustainable businesses.

    Even teenage entrepreneurs like George Zhou and Becket Kitaen from Buffs were there, soaking it all up. Their product is a “cheeto puff made of beef.”

    When cultural influencers like Food Babe, who shares her most helpful resources here, and thought leaders like Martin Luther King III show up — connecting biohacking to mission-driven initiatives like Realize The Dream — you know something has staying power. When wellness meets social change, and both get backed by real money, that’s when markets explode.

    The entrepreneurial trifecta is in full effect: users proving demand, investors bringing serious capital and cultural influencers amplifying the message. Game over.

    Where the smart money is moving

    The investment patterns tell the story. Money is flowing toward scalable, results-driven models — from recurring subscriptions to high-retention product ecosystems. In the U.S., we’re seeing a surge in biotech investments, fueled by consumers who are increasingly dissatisfied with one-size-fits-all solutions and demand personalized, data-driven health alternatives.

    Companies like Denmark-based Puori are investing heavily in the US to set a new standard for product authenticity and transparency in the supplement space. Every batch is third-party tested for over 200 contaminants, with full results available via a QR code on the packaging, enabling consumers to make informed decisions in a crowded market. PureWave’s VEMI Biosynchronizing beds are being used to assist in veteran recovery. BioLight’s cutting-edge oral healthcare technology is redefining dental health.

    As Dr. Mike Belkowski, founder of Biolight, explained at their booth: “Red Light Therapy is no longer a fringe modality— it’s becoming a cornerstone in the future of health optimization. As we unlock the science behind light, mitochondria, and cellular resilience, we’re entering a new era where healing and performance can be non-invasive, natural, and profoundly effective.”

    The biggest wins? Brands are building recurring revenue around absolute trust and utility. Position yourself where performance, personalization, and prevention intersect, and you won’t just ride the biohacking wave — you’ll own it.

    Building biohacking into your business culture

    Asprey dropped some practical wisdom about integrating biohacking into your company culture, no matter what stage you’re in:

    • Lead by Example: “You cannot tell your employees what to do unless you’re doing it.” Don’t mandate wellness programs. Show the value through your own transformation first.
    • Invest in Real Health Data: “You have all the lab tests, or at least your employees do, and they get actionable information to improve them. The amount of money you will make from having employees who are emotionally regulated because they’re biologically healthy, holy crap, your whole culture changes overnight. It’s so big.”
    • Go Dry: This might surprise you, but Asprey’s logic is bulletproof. “You should not be spending your hard-earned profits on feeding your employees alcohol. He says, give them high-quality coffee instead. Give them things that make them grounded and focused and happy and performant and healthier.”

    These aren’t feel-good wellness initiatives. These are business strategies disguised as employee benefits.

    The bottom line

    Biohacking is no longer just about personal optimization. It’s about building better businesses and creating sustainable competitive advantages. While your competitors burn out on the old grind-it-out mentality, you’re optimizing your biology for sustained peak performance.

    The only question is whether you’ll get ahead of this curve or spend the next five years playing catch-up while your competition evolves past you.

    In my experience, winning entrepreneurs spot trends early and move fast. Biohacking isn’t the future of wellness — it’s the future of high-performance entrepreneurship.

    John Rampton

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  • Tai chi helps with strength, flexibility, and longevity—no matter what your age

    Tai chi helps with strength, flexibility, and longevity—no matter what your age

    Tai chi has a long and storied history of helping people calm their minds, increase their balance and flexibility, and connect with their communities. While some may dismiss this practice as nothing more than a post-retirement pastime, that could not be further from the reality—which is that people of all ages can experience the benefits. Plus, getting started is beyond easy. 

    What is tai chi?

    Tai chi is an ancient Chinese martial art. While historians don’t know exactly when the practice began, it may have been as early as the 8th century. 

    “Tai chi started as a martial art in a time when danger came from violent attacks from marauders and enemies,” says Andrea Lepcio, certified Tai Chi For Health Institute instructor and founder and owner at fitness training company Mighty Fit. “Today, danger comes more often from within our bodies. Tai chi has become a mind-body practice that strengthens the body, improves balance, and brings harmony.” 

    If you were to watch a tai chi class in action, you’d see a series of gentle, slow exercises conducted in close succession. These wave-like movements pair with breathing patterns that calm the body. That said, there are many different styles of varying levels of popularity, including Yang style, the most popular style, which involves large fluid movements, and Chen style, which is considered the oldest form of tai chi. 

    The health benefits of practicing tai chi at any age

    Tai chi has benefits regardless of the practitioner’s age. “While it’s true that tai chi is often recommended for older individuals because of its gentle, low-impact nature, younger people can also benefit greatly. For younger practitioners, tai chi builds strength, flexibility, and coordination,” says Jenelle Kim, doctor of Chinese Medicine. “It’s an excellent way to manage stress, improve focus, and increase body awareness, which is useful in everything from sports performance to daily life.”

    While studies on the effects of tai chi are relatively small, the findings so far are promising. Lepcio references a 2007 study conducted on 702 participants that found that weekly tai chi community practices may reduce falls among “relatively healthy, community-dwelling older people.” This is significant, given that falls are the second leading cause of unintentional injury death worldwide, according to the World Health Organization (WHO). 

    And new research published in the journal Front Public Health in 2023 found that the martial art may improve both static and dynamic balance in older people. Static balance refers to one’s ability to hold a pose (like standing on one foot) without falling, while dynamic balance is about remaining in control while you’re performing different movements (like shifting your weight forward and backward). 

    Since you’re not lifting weights (or even body weight) when you practice tai chi, you shouldn’t expect massive muscle gain from the practice. Instead, you can enjoy a low-impact workout that may still improve your overall fitness, according to a 2021 meta-analysis, through controlled motions. “Tai chi’s slow, deliberate movements help enhance balance by strengthening the muscles and improving coordination,” says Kim. Many teachers believe that the practice may also improve circulation, though we don’t yet have the research to prove that. 

    Of course, if you’ve heard anyone talk about tai chi, you’ve probably heard raves about its mental health benefits. A 2023 meta-analysis found that the martial art reduced participants’ symptoms of depression and anxiety, improving their overall quality of life. “Tai chi incorporates deep breathing and mindful focus, which helps calm the nervous system and reduce stress,” says Kim. She adds that practicing this regularly may promote mental clarity and ease stress, especially for those who feel too antsy to try seated meditation. 

    How to get started with tai chi

    Lepcio suggests trying a class led by a trained instructor simply by searching online for the closest beginner tai chi class—or even checking one out on YouTube to see what you think. And remember: This martial art really is for everyone, so grab a friend and try it out. “Younger people are often under stress,” Lepcio adds. “Tai chi is an excellent practice for focusing on the breath in this moving meditation.”

    In case you want to give tai chi a try right now, though, we asked Kim for a few beginner movements to do at home. So put on some comfortable clothes, clear away some space, and get moving. 

    Starting Posture

    Stand with your feet shoulder-width apart and your knees slightly bent. Place your arms by your side. Stand upright and bring attention to your breathing. Inhale deeply through the nose and then exhale through the mouth. 

    Parting the Horse’s Mane

    “From the starting posture, step one foot forward and move both hands in a circular motion as if you are holding an invisible ball,” says Kim. “One hand moves up in front of your body, while the other moves down by your side.” 

    Cloud Hands

    “In a gentle, continuous motion, shift your weight from one leg to the other while moving your arms in a wave-like pattern across your body,” says Kim. 

    Again, the best way to experience tai chi is in the company of other people of all ages. So put on some comfy clothes and experience the mind/body benefits of this time-tested practice.

    More on fitness and workouts:

    Subscribe to Well Adjusted, our newsletter full of simple strategies to work smarter and live better, from the Fortune Well team. Sign up for free today.

    Beth Greenfield

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  • Why this neuroscientist swears by bathing in $30 magnesium flakes to reduce stress and boost mood

    Why this neuroscientist swears by bathing in $30 magnesium flakes to reduce stress and boost mood

    You may be familiar with self-care routines composed of morning meditations, evening affirmations, HIIT classes—and maybe a few weekly supplements for brain and immune health as recommended by a physician. 

    But have you heard of magnesium bath flakes? 

    Dr. Tara Swart, a leading neuroscientist and author of The Source: Open Your Mind. Change Your Life, swears by her weekly baths with a sprinkle of magnesium flakes. 

    Magnesium is a highly recommended supplement for healthy aging because natural levels decrease with age. But a capsule isn’t the only way to increase your magnesium intake. At least one study—looking at the effects of soaking in the Dead Sea, which has a record-high magnesium salt content—has shown magnesium bathing can reduce inflammation and joint pain. And it turns out that you can emulate some of those healing effects at home. 

    “I can really tell if I’ve gone for a bit too long without doing it,” Swart tells Fortune, who bathes in the mineral three to five days a week for 15 minutes at a time.

    What are the benefits of magnesium? 

    Magnesium is an essential mineral found in many foods, such as green leafy vegetables, seeds, seafood, milk, and yogurt. The mineral protects the body against cardiovascular disease, regulates mood, improves immune health, and plays a vital role in enzyme function. “It underlies about 300 processes in the body, including sleep and mood,” Swart says. A magnesium deficiency can lead to a host of chronic conditions and put people at risk for diabetes. 

    Magnesium plays a vital role in brain health, too. 

    “People who are low in magnesium tend to have higher depression,” Kara Burnstine, registered dietician and nutrition educator at Pritikin Longevity Center, previously told Fortune. The mineral also helps with strong teeth, bones, and muscles, Michelle Schoffro Cook, Ph.D, holistic nutritionist and author of Super-Powered Immunity, previously told Fortune. 

    What’s more, experts have touted magnesium for its cortisol-lowering effects, which can help decrease stress and promote optimal sleep quality. 

    Despite its many benefits, many people are not getting enough of the mineral. “It helps us to cope with stress, but it also gets used up when we’re stressed,” Swart says. “A little bit like if you’re training for a marathon and you would take extra protein, you actually need to supplement magnesium because you can’t eat enough nuts and seeds and leafy greens to replace it at the rate that it’s getting used up when you’re stressed.”

    The recommended dietary allowance for magnesium is between 400 and 420 milligrams for men and between 310 and 320 milligrams for women. Pregnant women are also advised to increase their magnetism consumption because a deficiency can affect fetal growth and may lead to pregnancy complications.

    Magnesium supplements  

    Bethany M. Doerfler, a clinical research dietitian at Northwestern Medicine Digestive Health Center, says eating a steady stream of magnesium-rich foods is the best way to increase your intake, along with decreasing stress and not losing it to begin with. 

    But for people who suspect a magnesium deficiency or who need a laxative due to constipation, oral supplementation may be required. First, it’s essential to consult with your doctor; While it’s hard to have too much of the mineral, excess magnesium supplementation may lead to an irregular heart rhythm. 

    Magnesium flakes and Epsom salts

    For those who are not using magnesium supplementation as a laxative and need to increase their intake, oral supplements may not be as effectively absorbed by the body, says Julia Zumpano, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. She adds that the oral supplement can move too quickly through the bloodstream, which is why Swart prefers the flakes. 

    “Transdermal [through the skin] has been noted to have better absorption,” she says. “It is not passed through the GI tract. Therefore, it is not likely to have a laxative effect.” Magnesium flakes, while similar to salts, are made up of the mineral plus chloride and may be absorbed even faster in the bath water. 

    However, more long-term research is needed to recommend transdermal magnesium as an official treatment. A 2015 study found transdermal magnesium sprays may help patients who have fibromyalgia. Further, a study over two decades ago concluded that transdermal magnesium could help replenish the mineral in those with a magnesium deficiency faster than an oral supplement. However, per a 2017 paper of existing research published in Nutrients, a complete description of that study is no longer available. This more recent analysis found that while transdermal and topical magnesium—particularly magnesium-containing sprays, oils, and magnesium sulfate (Epsom salts)—may be able to be absorbed by the skin faster than oral supplements, the research is preliminary and not sufficiently vetted or long-term. Doerfler echoes this sentiment and says magnesium can be absorbed in the skin, but there is not enough evidence to call it the superior method. 

    How to bathe in magnesium flakes

    Still, bathing in the proper dosage of magnesium flakes for a short time poses no adverse risks and likely won’t irritate the skin, Doerfler says. She adds that the flakes “can improve both absorption as well as relieve muscle soreness and improve sleep if you are low in magnesium intake.”

    Ultimately, bathing in magnesium flakes or salts, which cost between $20 and $30, can offer a double bonus: As you soak up the healing properties of the mineral, you’ll also be promoting relaxation. Warm baths help release oxytocin, which can mimic a warm hug, Swart says—a great way to reduce stress and calm the nervous system.

    If you’re interested in trying out the approach, Swart suggests using the product label’s recommended amount—typically one to three cups—of the flakes of your choosing for a 15-minute bath a few times a week to feel the benefits. 

    View the new Fortune 50 Best Places to Live for Families list. Discover the 2024 top destinations across the U.S. for multigenerational families to live, thrive, and find community. Explore the list.

    Alexa Mikhail

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  • 4 Habits I Cultivated to Enhance My Leadership Skills and Well-Being | Entrepreneur

    4 Habits I Cultivated to Enhance My Leadership Skills and Well-Being | Entrepreneur

    Opinions expressed by Entrepreneur contributors are their own.

    Coping with the intensity of running a business — whether you’re a solopreneur, creator or leading a large company — can be physically and mentally taxing. Not only can heavy stress diminish your business success, but studies show it can take as much as three years off your life. As a creator and founder of a tech startup, this hit home for me a few years ago.

    Between scaling a business and becoming a dad, I developed behaviors that were negatively impacting my sleep, concentration and overall wellness. One of my motivations for staying healthy includes being fit and able to do all the fun stuff as my kids grow up — dancing at their weddings, playing with grandkids (if they have them) or just keeping up with them at their own sports. It’s a goal I don’t want to put in jeopardy.

    I’ve been reading more about healthspan — not just how long we live, but how long we live healthily — and I knew I had to make some changes. Like many, I looked to the usual suspects: exercise and diet. But it has also meant reexamining my relationship to other factors, including alcohol and screen time.

    I’ve slowly been working on creating healthier habits in all of these areas. If I’ve learned anything, it takes a lot of trial and error to figure out what works and how to make good habits stick. So for any leader, creator or entrepreneur looking to make positive health changes for the long haul, here’s what worked for me (and what didn’t):

    Related: 101 Good Habits for a Productive, Prosperous, Happy Life.

    Embrace flexibility

    For some people, going cold turkey on bad habits is the only way. For me, not so much. I figured out pretty quickly that I am not an all-or-nothing guy. As it turns out, when it comes to building new habits, top performers aim for consistency over perfection.

    A flexible approach is how I’ve managed to almost entirely cut out alcohol, which was wreaking havoc on my sleep. How? By adopting a mantra: “Not tonight.” I told myself I was simply passing on drinking for now, not forever — and kept that going for months. If a good wine came my way, I allowed myself a few sips (which I don’t recommend if addiction is an issue). I was able to enjoy the satisfaction of a taste without staying awake all night.

    I’m not alone in this approach. Focusing on personal exploration and incremental change versus strict rules is a hallmark of a growing sober curious movement. It’s exciting to see the benefits of elective sobriety being discussed more, as well as other leaders sharing their experiences on this path.

    Gamify your goals

    The healthcare gamification market is expected to hit $15.9 billion by 2030. Why? It’s an approach that works. Studies show that using a leaderboard to track your progress or receiving virtual gold stars for every milestone achieved can radically boost your motivation to keep going.

    I’ll be the first to admit it: Drumming up motivation to work out before or after a long day of work can be tough. So using my Apple Watch was a great way to gamify exercise and challenge myself. I started small with just five minutes a day, then built up to 30 minutes five days a week. Seeing the success streak tracked on my watch kept me going (embracing flexibility also came in handy when my battery died and I had to start over).

    I also found an app that helped gamify calorie tracking. Now, I’m not the type to live on greens and almonds, but gamifying my goal did prompt me to add more nutrient-dense foods to my diet (hello sardines for breakfast!). And that made all the difference in getting quick results.

    Related: James Clear’s Atoms App Promises to Help Break Bad Habits and Create Better Ones — Here’s How It Works

    Look to peer influence, research and communities

    As the founder of a business that helps creators share their expertise with the world, it’s no surprise I’m a huge proponent of seeking out expert content, resources and learning communities to master new skills and supercharge accountability.

    Following people who were doing what I wanted to be doing was a no-brainer. And research backs this up: Peers and social relationships can be powerful allies in building healthy habits.

    For me, that meant adding health experts and authors to my media mix and digging deeper into the science behind habit changes. Leaders like Ray Dalio helped me see how the results could make me better in my role as a CEO, too.

    Accept that not all strategies work (but only some have to)

    I’m not going to pretend my journey has been entirely smooth. For every strategy I tried, there was at least one that didn’t work. It’s important to acknowledge that failure is as much a part of this process as success.

    It’s also a reality that some behaviors are simply much harder to give up. This brings me to my current focus and what I’ve struggled with the most: reducing screen time. The evidence is clear that excess time on digital devices is as bad for adults as it is for kids, leading to sleep disruption, decreased physical activity and a higher risk of depression and anxiety.

    Of course, like many, I work in a business that requires me to be online. That means going completely dark isn’t an option (or desirable, truthfully). Instead, I’m working to optimize my screen time by getting more intentional about the content I consume and when I consume it. I deleted the apps off my phone and strive to put it away in the evenings (at least until the kids are in bed), but I’ve also accepted that exceptions will be the norm in this case — and I think that’s okay, too.

    Related: 8 Ways to Minimize Screen Time and Maximize Family Time

    It’s been 10 years since I first started down the path of building healthier habits. My biggest takeaway for anyone looking to do the same is that this is a marathon, not a sprint — when habits are for life, you have to keep tweaking them as you go.

    But there’s also been a silver lining that I didn’t see coming: equanimity. It’s that deep sense of calm in the face of stress and the quiet confidence that comes from being able to be the kind of leader (and person) I’ve always admired: centered, present and better able to handle whatever life — and business — throws my way.

    Greg Smith

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  • Third Space’s CEO follows an 80/20 rule for eating out, competes in triathlons at 54-years-old and has made startup investments he regrets

    Third Space’s CEO follows an 80/20 rule for eating out, competes in triathlons at 54-years-old and has made startup investments he regrets

    What would you do if you had a six-figure salary? Perhaps you’d never cook another meal again or indulge in a monthly Thai massage and a Soho House membership to unwind from the stress that comes with being at your A game.

    Here at The Good Life you don’t have to imagine what life at the top looks like anymore: Get real-life inspiration for how the most successful live their lives.

    Today Fortune meets Colin Waggett, the CEO of London’s hottest high-end gym, Third Space—perhaps better known as the spot where David Beckham and Prince Harry have worked out. Britain’s answer to Equinox has taken London’s luxury gym market by storm.

    Despite only opening its first club in 2001 and having a hefty price tag of £220-to-£250 a month, Third Space is rapidly growing a loyal fan base of millennials. This is thanks, in part, to its Instagramable interiors and classes (hello, hot yoga). 

    35,000+

    Number of Third Space members.

    But also, Waggett’s extensive industry experience: He was Fitness First’s CEO for over seven years before launching his own boutique gym, Psycle, which was acquired in 2014 for an undisclosed amount. 

    Under his helm, Third Space has quadrupled in size when it comes to revenue and membership size. Last year, it secured an £88.5 million cash injection to help the brand scale up à la Equinox which has over 40 fancy fitness clubs across the pond. Although Third Space has only just opened its 11th club, it’s already too tight a squeeze for its 35,000-plus members and several sites are now operating a waiting list. With high-end gyms seriously en vogue, Waggett’s is personally on the lookout for new locations.

    The finances

    Fortune: What has been the best investment you’ve ever bought?

    My investment in Third Space. I can’t tell you how much – but it is a great business.

    The worst?  

    I’ve done a handful of investments in startups that have gone bust…

    Third Space set within the 23-acre Wood Wharf district:

    Third Space in Wood Wharf.

    Courtesy of Third Space

    Courtesy of Third Space

    Courtesy of Third Space

    Do you carry a wallet?

    Not since Covid. Apple Pay all the way.

    What personal finance advice would you give your 20-year-old self?  

    Save a bit regularly, but back yourself. I’d rather invest in a business I know, understand and am involved in, than a fund that invests in businesses I know nothing about, paying fees to someone I’ve never met.

    What’s the one subscription you can’t live without? 

    Strava – can I have two? And Spotify.

    Garmin Marq smartwatches during the 2024 CES event in Las Vegas, Nevada, US, on Wednesday, Jan. 10, 2024. The event typically doubles as a preview of how tech giants and startups will market their wares in the coming year and if early announcements are any indication, AI-branded products will become the new "smart" gadgets of 2024. Photographer: Bridget Bennett/Bloomberg via Getty Images
    Colin’s go-to watch is from American-Swiss company, Garmin.

    Bridget Bennett—Bloomberg/Getty Images

    Where’s your go-to watch from? 

    Garmin.

    What’s your go-to work wardrobe?

    Paul Smith, LuluLemon, Eton, Vulpine.

    DETROIT, MICHIGAN, UNITED STATES - 2022/02/07: Lululemon logo seen at one of their Stores in downtown Detroit. (Photo by Stephen Zenner/SOPA Images/LightRocket via Getty Images)
    When it comes to work attire, Lululemon is a favorite for Third Space CEO.

    Stephen Zenner—SOPA Images/LightRocket/Getty Images

    If you have children, what do your childcare arrangements look like? 

    My kids are 21 and 18, so they can now pick me up from the pub when I need them to.

    The necessities

    How do you commute to work? 

    I take the train from Winchester — it provides a very productive hour each way of reading, writing and thinking.

    Save a bit regularly, but back yourself. I’d rather invest in a business I know, understand and am involved in, than a fund that invests in businesses I know nothing about, paying fees to someone I’ve never met.

    How do you get your daily coffee fix?  

    I love my Sage espresso coffee machine — homemade is the best. One of my colleagues is a total coffee nut, so he makes sure we pick the best coffee shops wherever we are in London. The office favourite is Hideaway Coffee House on Brewer Street in Soho. 

    A Sage The Oracle coffee machine, taken on May 12, 2017. (Photo by Joseph Branston/T3 Magazine/Future via Getty Images)
    Waggett usually gets his daily coffee fix at home, using his Sage espresso coffee machine.

    Joseph Branston—T3 Magazine/Future/Getty Images

    Do you have lunch al desko?    

    Often, yes. We have our own food business called Natural Fitness Food, or NFF for short, which is super healthy, macro controlled, fresh and delicious. My current favourite is the Hot Smoked Salmon which has 38g of protein.

    How often in a week do you dine out versus cook at home? 

    We eat in 5 nights and eat out 2. I am lucky my wife is a fantastic cook, and I tend to cook one night at the weekend. 

    The treats

    How do you unwind from the top job? 

    I work out a lot at our clubs (obviously!) and ride my bike through the Hampshire countryside or through the Mountain ranges of Europe when I get the chance. I also play golf and compete in the odd triathlon. And, of course, spending time with family, friends and wine.

    View of the Harbour and Across the Bay
    Colin and his family have a house on the North Coast of Cornwall, which backs onto dunes, the sea and surf.

    Deejpilot via Getty

    What’s the best bonus treat you’ve bought yourself? 

    I always need another bike. My latest is the Pinarello F12. 

    Take us on holiday with you, what’s next on your vacation list?

    3 or 4 ski trips, some downhill, some touring, and heli (off-trail, where the skier reaches the top of the mountain by helicopter) if I’m lucky. All my family and friends are ski nuts. I tend to also go on a cycling trip with friends to some mountains somewhere. We have a house on the North Coast of Cornwall to escape to, which backs onto dunes, the sea and surf — I’ll get in the water every day and walk or run the cliff tops with the family and the dog. And then somewhere interesting or hot. Last year it was Sumba and Komodo in Indonesia, this year Croatia. How many is that? Not enough!

    Here at The Good Life you don’t have to imagine what life at the top looks like anymore: Get real-life inspiration for how the most successful live life. Dive into our other ‘The Good Life’ profiles.

    Fortune wants to hear from European leaders on what their “Good Life” looks like. Get in touch: orianna.royle@fortune.com.

    Orianna Rosa Royle

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  • ‘I’m so big back’: Experts break down the latest trend in teen fat-speak

    ‘I’m so big back’: Experts break down the latest trend in teen fat-speak

    “I’m so big back!”

    “We’re being such biggies right now!”

    Welcome to the latest teen-girl parlance—a TikTok-trend spinoff that’s become the new language of casual, constant joking used to poke fun at each other, and one’s self, for eating. 

    And while many teens say the jargon is simply meant to be playful, others admit they find it hurtful, or at least jarring. Experts find the explosion of this kind of slang alarming.

    “This is a problem for everybody,” says Zöe Bisbing, a body-image and eating-disorders psychotherapist. “It has a lot to do with this really, really entrenched anti-fat bias in our culture that normalizes microaggressions toward fat people.” 

    Complicating the problem, though, is that the jokes are made by and about thin girls. 

    “With this new language, they’ve given each other permission to comment not only on weight but on eating itself. So there’s nothing good about this,” Barbara Greenberg, a teen and adolescent therapist based in Connecticut who is familiar with the terminology, tells Fortune. “It’s going backwards.”

    Chanea Bond, a Texas high school English teacher and education influencer, tells Fortune she was disturbed as she watched the trend pick up steam before summer. “It started this school year. At first it was mostly students referring to themselves. But now ‘big back’ it’s so common in their vernacular, they say it anytime there’s eating happening. Also, ‘You’re a fatty.’ ‘Fatty’ has definitely come back,” she says. “I definitely wish it would go away.”

    Never was that truer for Bond than it was earlier this week, when her 6-year-old daughter came home from daycare and asked, “Mom, do I have the biggest back?” After some digging, Bond learned her kid had been told by the teacher that she had “the biggest back” after asking for extra crackers at snack time. 

    “I asked if it hurt her feelings. I told her that her body is proportional, and that if she wants extra snack, she’s allowed to eat extra snack without someone commenting on her body,” says Bond, who shared the exchange with her daughter on X, where it’s been viewed over 1.3 million times, prompting a slew of supportive responses. 

    She notes that the young teacher—whom Bond plans on talking to about the situation—is probably not too much older than her students. “I don’t think she meant to be hurtful,” she says. But it showed Bond that the trend, despite her wish that it might calm down over the summer, “is definitely still very much there.”

    What ‘big back’ and other terms mean—and how we got here

    As with so many troubling trends, the latest form of fat-speak can be traced to TikTok—specifically, to a “big back” video trend (currently with over 174 million posts) that appears to have peaked in the spring. That involved sharing videos with one of two themes: 1) showing yourself eating a lot or someone else eating a lot (typically someone thin) with comments about it being “big back” behavior, or 2) stuffing your clothes to make your back (or even a baby’s) appear larger and then either running to get food or, once again, just eating. 

    Those videos in turn led to criticism of the trend, with some calling it out for “making fun of fat people” and “creating new insecurities.” Then came videos appearing to mock the trend altogether. 

    But what does “big back” actually mean? That’s where things get complicated, as many have noted that the term and possibly the trend appear to have roots in African American English (AAE) and in Black spaces online. But the trend is “pretty new, so there hasn’t been a bunch of research done on it,” says Kimberley Baxter, linguistics PhD candidate at New York University who specializes in AAE. 

    NYU professor of linguistics Renee Blake says that the term has roots in the “Black London community, meaning ‘derrière’ in a positive light,” and that it only became negative through appropriation.

    Baxter theorizes that “big back” became “a term to be levied at all fat people, but also towards people who engage in stereotypes associated with fatness,” and that it has connections with the term “bad built” as well as the old-school “built like a linebacker.” She observes it was propelled across social media recently in part by reactions to a popular TikTok series by Reese Teesa. 

    Its origins have prompted some—including a therapist who goes by Therapy Dojo on TikTok—to say that current uses of “big back” feel like “cultural appropriation,” and can make white criticisms of the trend feel like the “policing of Black culture.” That’s despite the therapist’s belief that the term, on its face, is “absolutely fatphobic.”  

    Lizzo has even weighed in, calling the trend “horribly fatphobic,” but noting that the term was just “something Black people say” and that it wasn’t until it “got turned into a trend” that it got “out of control,” with people using it “in a harmful way.”

    The nuance is why Bisbing says she looks at “big back” and “fatty” as “two distinct phenomena.” 

    Still, “big back” now gets used interchangeably with other current terms in this realm, including “fatty” and “biggie,” according to teens around the country.  

    “‘Big-back’ is something you say to your friends when they’re eating, like, ‘Oh, you’re such a little big back, you ate four cookies!’” F., a New Jersey 16-year-old, tells Fortune. (The young people in this article are being referred to by their initial to protect their privacy.) “It’s only said when a person is eating. But you would never call your overweight friend ‘big back.’” She feels like its rise in popularity could be due to “backlash” over the body-positivity movement, noting, “Like, it was OK to look like Lizzo, but then it’s suddenly not OK anymore.”

    “I think people are kind of saying it casually,” says S., 17, from Massachusetts. “I haven’t heard them saying it to insult people. It’s kind of more of a self-deprecating joke.”

    S., 17, of Rhode Island, agrees. “I definitely think it can be harmful to some but for me, I just think it’s funny. I definitely wouldn’t say it around an actual fat person,” she says, “but I have heard other people [do that].” 

    L., 16, of Connecticut, explains, “We say, ‘Hey, fatty,’ as if you’d say, ‘You’re so silly.’ It’s an insult but it’s playful, you know what I mean? I will often say ‘I’m being so big-backed right now,’ like if someone offers me part of their lunch and I eat all of it … It feels like a joke. But,” she adds, “in some ways I guess it does strengthen mental bias.”

    That’s why the fat-phobic jargon worries experts

    “There are so many layers to this, because there’s been such a movement to reclaim words like ‘big’ or ‘fat,’ to use them as a neutral descriptor for folks who feel strongly about fat positivity,” notes educator and parent coach Oona Hansen, who specializes in helping families battle diet culture. Instead, the terms are back to being used as insults that mock somebody’s size or appetite. “That tends to reinforce this idea that if you’re in a bigger body, you’re always consuming massive amounts of food. It reinforces that notion of gluttony.”

    That it’s mostly “thinner white women” is not a coincidence, she adds, due to “the backdrop of the weight-loss drugs and people not having appetites, and linking appetite and body size. I think it really reinforces harmful ideas both about body size and about food, and makes it socially acceptable to comment on people’s bodies.” 

    Greenberg worries that it might encourage secret eating among teen girls. “It increases the self-conscious feelings, the social-emotional feelings of shame and embarrassment,” she says.

    What the trend highlights, Bisbing believes, is that “fatphobia and anti-fat bias is still super acceptable.”

    And while that is “a problem for everybody,” she says, “where I’ve seen it really, acutely injure teens is where there’s a peer group with a minority of kids who are in larger bodies … Because that language that’s being used in this playful way is going to hit very differently to a kid who is actually fat.”

    Using the language, she adds, “almost creates this invisibility for the actual fat kid in the group—and then also a hypervisibility.”

    Finally, it’s harmful because kids who are not in larger bodies are not-so-subtly expressing that they’d never want to be—basically saying, with “big back,” “ ‘We strive to not be that way,’” Bisbing explains, while, “ ‘I’m such a fatty’ is more like, ’That is such a gross thing. Ew, look at me!’ 

    “I think that everyone is harmed by this discourse because it maintains a cultural norm that makes it really hard to establish emotional safety for all,” she says. “So I’m worried more about the collective harm, sort of whether they know it or not—and they don’t know it—contributing to an oppressive culture.”

    How to address the trend’s potential harm with your kids

    “I don’t think it’s a one and done conversation for a family or parent,” offers Bisbing, who notes that, in an ideal scenario, you’ll have already had so many other “values-oriented conversations about body oppression in our culture.”

    If that’s not been the case, she says, this might be a conversation starter—and an opportunity to not only address this specific jargon, but to highlight that this is just one example of a societal problem. 

    And keep in mind, she suggests, that “when you have a teen, you don’t have any control over what they say.” But it’s worth them rolling their eyes and likely hearing you on some level if you say, “I’m just letting you know: It’s oppressive. Even though your friends are laughing, I bet they’re hurting inside.” Make it clear that you’re not going to deliver a lecture, but point out that the issue touches on feminism, anti-racism, and general social justice.

    “Find those points of connection between this stupid trend and how absolutely oppressive it is, and help them connect the dots,” she says. 

    Hansen suggests approaching your teen or tween with curiosity, perhaps saying, “Tell me more about the trend. How are your friends using it? Do you think they’re feeling the same way?”

    With a kid who might be really upset about it, help them talk it through and figure out how they want to respond next time somebody throws the terms around. “I think teens come up with better ideas than we do, in general,” she says. It’s also helpful to not overreact or shut them down if they come to you with the issue, as they may not come to you next time.

    Bottom line, Hansen says: “For parents, it’s an opportunity to think about how you’re building your kid’s skills in navigating awkward social conversations and social media. It’ll keep evolving, but it’s really about, can you connect with your teen? Can you have a conversation that sparks critical thinking?”

    Beth Greenfield

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  • It’s time to change your relationship with sugar. Here’s how

    It’s time to change your relationship with sugar. Here’s how

    If pressed to define their relationship with sugar, many people would say, “it’s complicated.” A 2018 study found that 70% of U.S. adults are concerned about how much sugar they consume, suggesting that plenty of us struggle with a toxic inner monologue when presented with cake, cookies, and other desserts.

    Why do so many of us have a confusing connection with sugar—and how do we heal our relationship with it? 

    Why so many of us have a complicated relationship with sugar

    If dieting had its own Disney princess movie, sugar would most certainly be the villain. “It’s hard to have a positive or neutral relationship with something that’s constantly labeled as bad or addictive,” says Claire Chewning, RD, certified intuitive eating counselor. “Additionally, many of us have likely been on restrictive diets that demonize sugar and tell us to cut out or strictly limit our carbohydrate intake. This kind of restriction can lead us to feel out of control around sugar.” 

    Feeling like we’re not in the driver’s seat when we find ourselves, say, eating birthday cake can lead to outsized panic about how much sugar we’re eating. “It’s true that eating ‘too much’ sugar is not great for your health. But in truth, eating some sugar every day is actually perfectly fine,” says Emily Van Eck, RD, of Emily Van Eck Nutrition and Wellness. 

    Telling ourselves that sugar has no place in our diet can actually result in the ingredient feeling “forbidden” and cause bingeing behaviors when we are presented with dessert. For example, maybe you eat a whole sleeve of cookies today so that you can start your diet with no sugar in the house tomorrow. 

    “If you’ve ever felt out of control around sweets or like you couldn’t stop eating them, consider how any food rules or restrictions could have played a role,” says Van Eck. 

    1. Resist the urge to label foods as “good” or “bad”

    Van Eck points out that the language we use to talk about sugar tends to worsen our relationship with it. “Labeling foods as ‘good’ and ‘bad’ keeps you stuck with anxiety about every detail of your diet,” says Van Eck. “Labeling foods as ‘bad’ can cause us to rebel against our own rules, and eat them in quantities that are out of attunement with what our body actually wants.” 

    Take a moment to reflect on how you currently think about sugar. Does it dredge up fear or anxiety? Does it make you feel out of control? What ‘rules’ do you have around it? See if you can shift your thoughts to be more neutral toward the ingredient. For example, try telling yourself, “Sugar is just one of the many types of food in my diet.” While it may be hard to rewrite your inner script in one go, sending yourself neutral messages about sugar can lessen your sweet-related stress over time. 

    2. Understand the vital role glucose plays in your body

    “[Sugar] is the preferred source of energy for your body,” says Chewning. “Carbohydrates found in grains, dairy products, fruits, and veggies are broken down by the body into glucose—a simple sugar—that serves as fuel for your cells.”

    When we deprive our bodies of glucose, they don’t function properly. “A preference for sugary foods (carbohydrates more generally) is deeply programmed into human physiology since so many of our body processes depend on carbohydrates to function properly,” says Van Eck. “It makes sense that it would be wildly disruptive to try to deprive our body of a core macronutrient.”

    Glucose is especially useful for people who love activities such as walking, hiking, or running. In fact, the National Academy of Sports Medicine (NASM) recommends consuming about one gram of carbohydrate per kilogram of body weight one hour before a workout to help you perform your best. For example, someone who weighs 155 lbs, or about 70 kilograms, should consume about 70 grams of quality carbs before a workout. Pre-workout supplements or whole food sources such as whole grain bread, nut butter, or bananas are great options for hitting this goal and respecting the role sugar has to play in your body. 

    3. Eat well-rounded meals 

    “If you’re not eating enough in general, you may end up craving foods that you wouldn’t if you were adequately fed,” says Van Eck. Serving yourself meals that include protein, carbs, and veggies will help you feel satiated. Over time, this style of eating can help you regain trust with your body. You respond to hunger cues with nourishing food; your body gives you the energy to show up cognitively and physically for your life.  

    And, of course, make sure you’re eating enough throughout the day. “Under-eating could be another reason why you fixate on sugar or feel out of control around it, so make sure you’re eating enough throughout the day,” says Chewning. “For most people, this will look like several meals with a snack or two in between as needed.”

    4. Practice mindful eating

    Yet another way to reconnect with yourself at mealtime is to practice mindful eating, says Van Eck. “Pay attention to how your body feels during and after eating. The more you can observe your body without placing judgment on the outcome, the easier it will be to make changes you want to make,” she says. 

    While this practice may feel challenging at first, it will eventually help you pick up on hunger and fullness cues and enjoy the flavors of what you’re eating even more. If it feels daunting to focus on your food for an entire meal, challenge yourself to do it for the first bite, then the first three bites, and so on. Start small. 

    4. Combine sweets with other foods

    Rather than telling yourself that you can’t have sugar when you’re craving something sweet, try combining a cookie or a piece of chocolate with other ingredients. “Practice letting yourself eat sugar when you want it, but also keep in mind that your body will likely feel better—especially on an empty stomach—if you also have some fiber and protein. For example, if you like chocolate in the afternoon, have some fruit and nuts with it,” Van Eck recommends. 

    Not only will combining your sweets with other foods help you feel satisfied, but it will also help you realize that all foods can fit on one plate. In other words, the fruit, nuts, and chocolate aren’t “bad” or “good”—they’re just elements of your diet, each with a role to play. 

    5. Make small changes 

    If you’ve ever picked up a fitness routine or tried to meditate, you know that Rome wasn’t built in a day. Improving your mindset about sugar takes ongoing work, so Van Eck recommends choosing one of the tips above and focusing on that before moving on to the next tip. 

    “Healing your relationship with sugar is not going to happen overnight, especially if this can been a decades-long struggle,” she says. Be patient and remind yourself why reshaping your relationship with desserts mattered to you in the first place. 

    More nutrition advice:

    Kells McPhillips

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  • Should you sleep in socks? Experts say this hack might be the secret to falling asleep faster and waking up less

    Should you sleep in socks? Experts say this hack might be the secret to falling asleep faster and waking up less

    If you’ve never been one to sleep in socks, you might want to give it a try.

    Sleeping in socks helps to regulate your body temperature, which can lead to falling asleep faster, waking up less, and sleeping in later, according to research.

    A study published in the Journal of Physiological Anthropology, found that men who wore socks fell asleep about seven minutes faster, slept 32 minutes longer, and woke up about seven times less often than those who didn’t wear socks.

    Though it may seem counterintuitive, sleeping in socks helps keep your core temperature—the temperature inside your body, not of your skin—low, wrote Michael Breus, PhD, clinical psychologist and sleep medicine expert, in a blog post on Sleep Doctor. Warming your skin by wearing socks lowers body temperature by expanding blood vessels near the skin, which allows the heat to escape. 

    When your core body temperature is regulated, it makes for better sleep, Breus said. 

    Temperature plays a role in quality sleep

    A drop in core body temperature signals to the body that it’s time to sleep and coincides with the release of melatonin—the sleep hormone. Experts suggest keeping your bedroom between 68 to 72 degrees Fahrenheit for ample sleep.

    “Some sources recommend an even colder room; however, I typically recommend temperatures at least two to five degrees cooler than a comfortable temperature in the house during the day,” Dr. Nilong Vyas, founder and owner of Sleepless in NOLA, a sleep consulting service, and medical review expert at Sleep Foundation, previously told Fortune.

    Wearing socks and sleeping in a cool room could be the perfect pairing for a high quality night of rest.

    What kind of socks should you sleep in?

    If you wear socks to sleep, ensure they aren’t so tight that they restrict blood flow, wrote Breus. It’s important the socks are comfortable so they don’t become a sleep distraction. Breus also suggested they be made of breathable fabrics like cotton, linen, or bamboo. And you should opt for a fresh, clean pair, not the ones you wore all day, behavioral sleep disorders specialist Michelle Drerup, PsyD, told the Cleveland Clinic.

    If you feel a sensory overload sleeping in socks, research suggests that putting your feet in a warm water bath before bed can give a similar effect. 

    Will sleeping in socks cure my restless nights?

    While sleeping in socks is worth a try to get better rest, it’s not a cure all. Socks aren’t a treatment for insomnia or other sleep conditions—you should talk to a medical professional for ongoing issues. And people with circulation issues should not sleep with socks without talking to their doctor first.
    But, along with unplugging before bed, dimming the lights, and avoiding caffeine too late in the day, putting on a pair of socks before bed might be a way to step up your sleep routine, and wake up better rested.

    For more on building healthy sleep habits:

    Jordyn Bradley

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  • Going to bed at 9 p.m. every night could improve your health. Here’s how to get started

    Going to bed at 9 p.m. every night could improve your health. Here’s how to get started

    It may be in style to party at 5 p.m. and head to bed by 9 p.m.—according to Gen Z anyway. You can’t make it through a TikTok scroll without seeing someone’s early bedtime routine video encouraging a healthy wind-down, like shutting off screens, listening to calming music, or doing meditation. Skipping the late night bar crawl might be paying off, though. Using 2022 data from the American Time Survey (ATS), RentCafe found those in their 20s are getting the most sleep.

    According to over two million smart-bed customers from Sleep Number, more people are reaping the benefits of an earlier night’s sleep. The average bedtime for younger adults crept down to 10:06 p.m. this January compared to 10:18 p.m. a year prior. 

    Standard guidelines recommend adults get between seven and nine hours of sleep each night, and many people are trying to hit the hay earlier in order to do so. Are they onto something?

    The benefits of going to bed early

    The most obvious benefit of going to bed early is that you likely will get more sleep. When you have an early work day, getting to bed by 9 or 10 p.m. can ensure you reach the ideal eight hours of sleep each night. It can sound like a broken record alongside standard health advice, but it’s true: Getting enough sleep each night profoundly effects our physical and emotional health. It can help us age well, feel more energized, and protect us from developing chronic conditions. 

    You may also get better quality sleep by hitting the hay earlier. The body adjusts to a natural sleep cycle based on the sun and our internal body clock. Due to this, some experts argue that the deepest sleep happens between 10 p.m. and 2 a.m. 

    Going to bed early also may allow you to enjoy the benefits of being an early bird. Research suggests waking up early has more pros than cons, such as taking advantage of early morning sunlight, enjoying a slower, calmer start to the day, and having time to set an intention. Studies also show that exercising in the morning—which may require you to wake up earlier—can improve your energy for the day and may reduce the risk of heart disease more profoundly than working out later. Night owls, on the other hand, may be prone to unhealthy habits and have a higher risk of diabetes. 

    Here’s how to make an early bedtime work for you

    Dr. Raj Dasgupta, internal medicine doctor, sleep scientist, and chief medical advisor for Sleep Advisor, says it’s most critical to get the proper quantity—and quality—of sleep to see health benefits. Quality is determined by how well you sleep throughout the night to ensure you get deep sleep, which can be improved by going to bed and waking up at the same time, limiting heavy meals and alcohol before bed, and having a wind-down routine.

    “Sleep is very individualized,” says Dasgupta, adding many people who consider themselves night owls may have a later-adjusted schedule that works more adequately for them. 

    But for those who want to break the habit of late nights, it’s helpful to start slow, Dasgupta says. Begin by pushing up your bedtime by 15-minute intervals until you hit your goal. Practice a 30- to 60-minute wind-down routine where you limit screen time, get in the dark, and do something calming before closing your eyes. 

    “It’s still important to have a good sleep schedule, be consistent, and have good sleep hygiene,” Dasgutpa says. “I want to encourage night owls that after all the effort you put into moving their bedtime, it only takes one time to get back off track, so it’s really important to be as consistent as possible.” 

    It may take some time to adjust to a new schedule, so don’t expect things to feel normal right away, Samantha Snowden, a mindfulness teacher at Headspace, the popular meditation app, previously told Fortune. “You’re going to kind of need to connect back to your motivation,” Snowden says. “What is driving this for you? And what do you imagine to be the benefits that you’re really personally going to enjoy and get from this?”

    It can help to remind yourself of what you want to gain by changing your schedule. Is it to feel more rested, productive, or energized? 

    Whatever it is, you may find yourself joining the cohorts of those moving up their dinner reservations from 8 p.m. to 5 p.m. (count me in). 

    Alexa Mikhail

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  • 7 habits that can help you lose weight—and keep it off—according to experts

    7 habits that can help you lose weight—and keep it off—according to experts

    Nearly 75% of Americans are overweight or obese, despite a $225 billion dollar weight loss and management industry focused on tools, programs, and products for shedding pounds and keeping them off. But if there are so many solutions available, why aren’t more people successful at their weight loss efforts?  

    “What we’re largely taught—in society, in the weight loss field, in diet books—is if you just find the right diet, the right guru, the right pill, then it’ll solve all your problems,” says Dr. Scott Kahan, MPH, director of the National Center for Weight and Wellness in Washington, D.C. “You lose the weight, and you’ll live happily ever after. And that’s pretty much never, ever the case.”

    Dr. Lydia Alexander, obesity medicine specialist and president-elect of the Obesity Medicine Association says that when experts approach weight loss and weight management, they don’t use a single-strategy method, but instead approach it with a comprehensive care model based on four pillars: nutritional therapy, physical activity, behavioral modification, and medical interventions.

    “It gets us away from the fixed mindset that there’s one way to do this,” says Alexander. “It requires understanding it as not a cosmetic issue, but as a medical condition that’s treatable.”

    Here are a few tried-and-true tenets that Kahan and Alexander say can help move you toward a healthier weight.

    Track your progress

    Self-monitoring is a proven strategy for both weight loss and weight maintenance. You might think keeping records means “counting calories,” but any kind of check-in can work to help you build a new habit.

    You can keep a record of your weight over time to get an idea of how things are trending, your steps to see how sedentary you are in a day, or the types of foods you’re eating to get an overall picture of your nutrition, such as how many vegetables you eat in a day, says Kahan.

    “Generally tracking behaviors is very helpful for people, because it helps keep focus on a change you’re intending to make and be mindful toward working at it,” he says.

    Keep a realistic perspective

    Reducing your weight and keeping it off is primarily a process that involves small, consistent changes over time. Even if your goal is to lose 100 pounds, you have to start with just a few. 

    “This is something that doesn’t have to be—and realistically can’t be—automatically solved,” says Kahan. ‘It’s something that happens, sometimes slowly and sometimes a little quicker, but modest steps and modest goals can both lead to meaningful weight loss and weight loss that is reasonably sustainable.”

    What’s more, even a small amount of weight loss can lead to significant health improvements, such as improving or preventing diabetes, better mobility and physical functioning, and healthier cholesterol levels. Remembering the big picture instead of focusing solely on the number on the scale and how quickly it’s falling can bolster your spirits as you stay the course. 

    Have two separate goals: Lose weight. Maintain it

    Most of weight management messaging is about losing weight, but maintaining weight takes the same amount of intentionality—or even more, says Alexander.

    “A popular misconception is that once you’ve lost the weight, you’re done, and so you can move on,” she says. “A better strategy is to change the mental mindset of your timeline by thinking, ‘OK, I’ve lost the weight, and that was the first piece. The second piece now is keeping my weight at that spot.’ That requires the same type of active involvement as the first piece did. It’s a marathon, not a sprint.”

    Build a support system

    Kahan says one of the most consistent predictors of long-term progress with weight management is having support and interaction. “That could be meeting with a specialist like myself, it could be meeting with a dietitian, it could be meeting with a trainer, or it could be meeting in an ongoing group session,” he says.

    Even just choosing a close friend to check in with can increase your chances of success. Studies show people who keep themselves accountable with a partner as they work toward a weight loss goal may lose 50%–60% more weight than those who don’t.

    Make calories count

    Nutritional therapy isn’t a simplistic “eat less” paradigm, it’s a shift toward understanding the quality of what you’re eating. For example, whole, fresh food decreases inflammation in your body and can reverse some of the internal malfunction that causes weight gain, says Alexander. That’s why your body feels very differently when you eat empty, processed calories than when you fill up with same amount of calories from whole foods rich in vitamins and nutrients.

    “Your body will fight against you more when it’s not getting the nutrition it needs,” says Alexander. “So, you keep on wanting to eat more food as opposed to feeling satiated.”

    Move your body regularly (anything goes!)

    Physical activity isn’t just for burning calories, it has much deeper benefits specifically tied to weight loss. Walking, one of the simplest forms of exercise, decreases your resistance to insulin, and makes you less hungry. Strength training increases your muscle mass, which aids metabolism, sustaining your calorie balance.

    When you move your body during the day, you sleep better. Lack of sleep makes you more likely to reach for fatty and carb-heavy snacks. Your stress levels improve with regular exercise, too. Chronic stress increases cortisol, which increases hunger, which increases blood sugar, in a vicious cycle.

    You don’t have to do your exercise all at once, says Alexander. And what you do doesn’t matter. The “right” kind of movement to do is any movement you enjoy.

    “Choose the activity you like,” she says. “If you love pickleball, great. If you love walking, wonderful. Pace while you talk on the phone or put away your laundry one sock at a time. If it gets you to move, then that’s your solution.”

    See an obesity medicine specialist

    Just like you’d go see an orthopedist for a knee problem or an OB/GYN for reproductive system issues, seek out a physician who specializes in weight management for help with your weight loss issues. They can assess whether you may benefit from medications or procedures—or whether you may have a medical reason underlying your weight gain such as a medication side effect or sleep apnea.

    “Some people have more significant physiologic challenges that make weight management tougher, some people have more behavioral challenges that will make weight management tougher,” says Kahan. This doesn’t mean weight loss strategies won’t work for you, it just means you have unique barriers that need to be addressed, and a specialist can help with that.”

    Rachel Reiff Ellis

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  • How Mindful Eating Can Supercharge Dynamic Thinking | Entrepreneur

    How Mindful Eating Can Supercharge Dynamic Thinking | Entrepreneur


    Opinions expressed by Entrepreneur contributors are their own.

    Entrepreneurs are ever in search of ways of reducing the number of decisions they make, in part to save brain space for the “big stuff.” Some thought leaders pare down their wardrobe to a standard look (à la Steve Jobs), for example, while others optimize (and not necessarily healthfully) by eating the same thing every day.

    A novel take on this efficiency principle came in the form of a Bay Area company that marketed a product called Soylent in 2013. Tired of wasting money and energy on food, one of its founders, Rob Rhinehart, invented a “super sludge” intended to supply the body’s essential nutrients — a mixture of maltodextrin, amino acids, fiber, olive oil and other ingredients. According to a journalist from Wired, that original formula looked like pancake mix and tasted like chalk.

    After reading that article, I could grasp why the concept could be regarded as potentially dystopian (its name inspiration, after all, a 1973 movie in which humans are forced to consume reprocessed human corpses), but Soylent is still going strong. The company, now based in Los Angeles, continues to grow and innovate (now offering tastier options like chocolate and strawberry). Its success supports the notion that busy professionals will spring for convenience when it comes to their appetites.

    I’m a big proponent of simplifying as many tasks as possible. And while no stranger to the occasional lunch-replacement smoothie, I’m not sold on outsourcing meals entirely. Luckily, for food-loving entrepreneurs, there are creative benefits to thinking more about and diversifying what and how we eat.

    Related: 7 Tips for Startup Food Entrepreneurs

    Ingredients for creativity

    As something of a counterpoint to Rhinehart-esque food practicality, a 2021 literature review written by a team of researchers and academicians offered evidence to suggest that people with a view of food as simply fuel miss out on the creative benefits of eating more mindfully. Engaging multiple senses during a meal (taste, smell, tactile qualities, etc.), they wrote, can boost creative thinking in various ways, and offered the experience of wine as an example: Those who enjoy it think about taste, smell, color and mouthfeel, and might come up with descriptive metaphors for each. Creative wheels start turning. It follows that engaging with food by paying attention to analogous qualities (and any metaphorical associations) may likewise boost inventiveness.

    The authors also made a case for eating foods that result in genuine enjoyment. Creativity is enhanced, they suggest, when people feel happy, including being relaxed or moderately excited. So, to borrow a phrase from author Marie Kondo, consider foods that spark joy when you eat them. Maybe it’s your partner’s famous lasagna (which gets even better the next day as leftovers), a burrito from a favorite food truck or a big, colorful salad.

    Eating something delicious and taking the time to appreciate it can prime the brain for exploration. Better yet, certain foods can actually boost the brain’s power.

    Related: Your Poor Eating Habits Are Hurting Business

    Nutrition that sharpens the mind

    The first rule of thumb for choosing meals that give rise to sharp thinking is to think about them beforehand: to make choices before you’re ravenous. Various studies make plain that humans are far better at resisting salt, calories and fat in the future than in the present.

    Glucose, a type of sugar, is the main energy source for the body’s cells, and it’s worth keeping in mind that brain cells use the most energy. But when it comes to glucose, not all foods are created equal: Some release theirs quickly, leading to a sudden spike in energy (and an equally fast plummet). Members of this “simple carbohydrates” family include pizza, pasta, bread and sugary drinks. Others, termed “slow carb foods,” release glucose gradually, among them starchy vegetables (sweet potato, squashes, beets), whole grains, beans and legumes.

    Other foods are linked with memory and cognition. Research published in a 2014 edition of the Journal of Psychiatric Research revealed that the amino acid tyrosine (the precursor of the “feel good” hormone, dopamine) enhances cognitive performance, particularly in short-term stressful or cognitively demanding situations. So, load up on seaweed, bananas and almonds. Other research has found that the plant-based omega-3 fat, alpha-linolenic acid, which is abundant in walnuts and flaxseed, likewise improves memory and cognition, as do the antioxidants in berries. Foods high in choline and folate, like eggs, are linked to improved cognitive performance and memory. A 2014 study published in the British Journal for Health Psychiatry found that young adults who ate more fruits and vegetables reported boosted well-being, more intense feelings of curiosity and greater creativity.

    The bad news is that, in the real world, we don’t always have time to prepare balanced meals, but it’s actually a cinch to supplement whatever you’re eating with nutrient-packed options. If I have pizza for lunch, for example, I’ll add a handful of almonds for a snack. If there’s a bagel for breakfast, some olive oil seaweed chips will be added later in the morning. The goal is balance. I also automate snack selection by programming delivery orders ahead of time. That way, when my stomach rumbles, I reach for brain-boosting dried fruits rather than a bag of M&Ms.

    Related: Fueling Your Body is Key to Fueling Your Business

    As CEO of Jotform, and the author of a book on automation, I understand the inclination to optimize as many tasks as possible. If I want to carve out time for important creative work (aka “the big stuff”) and reserve more hours to spend with my family, something has to hit the chopping block. But I also believe in the tangible and intangible benefits of being thoughtful about what I eat — I would rather invest time in identifying and automating busywork than skipping a lunch with colleagues or friends. If you are what you eat, after all, then wouldn’t it simply be wise to make that food high-quality, enjoyable and creative?



    Aytekin Tank

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  • 6 ways your brain and body benefit when you stop drinking alcohol

    6 ways your brain and body benefit when you stop drinking alcohol

    After a holiday season spent indulging and imbibing many social drinkers welcome the tradition of Dry or Damp January, where you abstain from or cut back on alcohol for a full month as a way of resetting your relationship with it in the new year. 

    Many who try the 31-day challenge find it becomes easier with time to adopt a low or no-alcohol lifestyle as a result. Whether you’re looking to cut back on the booze to avoid hangovers, save money, or improve your health overall, there are likely some added benefits you haven’t considered that might just make you consider giving it up for good. 

    Here are some of the major benefits of cutting out alcohol, according to experts. 

    1. Your sleep may improve

    It might come as a shock to those who look forward to a night cap as a way to drift to sleep, but alcohol acts more like a tranquilizer, knocking you out but not giving you true sleep. 

    In fact, studies show that even a low amount of alcohol—less than one drink for women and less than two for men—can negatively impact sleep quality. 

    “There are four stages of sleep and stages 3 and 4 are most important,” says Louisa Nicola, a neurophysiologist and advisor with Momentous where she uses science-backed strategies to help athletes and investors reach peak performance. 

    Nicola says it’s during the third stage of sleep, known as deep sleep, that you release growth hormones and testosterone and activate the glymphatic system which is the brain’s waste clearance system. 

    “When you drink alcohol, you are sedating yourself. So you are blocking these stages of sleep,” Nicola says. 

    2. You’ll perform better mentally

    With improved sleep, comes improved mood, focus and energy. When you block REM sleep, stage four sleep, your emotions can be disrupted. 

    “You’re going to have a short fuse, you’re going to be more angry, you’re going to be more sad and the way you respond to people is going to be less emotionally intelligent,” Nicola adds. 

    Long term, excessive drinking also raises the odds of developing dementia. 

    “(Alcohol) is going in and obliterating the brain cells,” Nicola says. 

    This kind of deterioration is responsible for disease like Alzheimer’s, which we can lower the risk for when we cut down on heavy drinking. 

    3. You’ll reduce your risk of cancer and other diseases

    Heavy drinking not only increases your risk of dementia and Alzheimer’s disease, it also raises your risk of cancer, according to the Centers for Disease Control and Prevention (CDC). But even one drink a day, considered moderate drinking, increases your risk for certain types of cancer. 

    What’s more, alcohol contributes to more than 200 diseases, including in the liver, pancreas, and heart.  

    4. You may improve your fertility 

    Regular heavy drinking can affect both male and female fertility: In men, excessive alcohol can lower testosterone levels, cause impotence, and affect sperm production. In women, it can affect the menstrual cycle, ovulation, and hormone levels.

    Some studies indicate that fertility can recover in men and women by abstaining from alcohol for three months.

    5. You might lose extra weight

    Many report a drop in weight after removing the empty calories consumed when drinking. Alcohol, like other foods and drinks that are high in sugar, can not only add unwanted pounds, but may also contribute to the accumulation of belly fat, which is associated with heart disease and diabetes.

    “Forty percent of our users see weight loss; they lose 5 to 10 pounds just because of cutting back the first three months,” says Vedant Pradeep, cofounder and CEO of Reframe, an alcohol reduction app, created in partnership with Emory and Harvard University.

    6. Your mental health could improve

    Many who consume alcohol do so to cope with stress, anxiety and depression, but experts say this is counterintuitive and that drinking can increase these symptoms. 

    “Alcohol is used to help or try to regulate the nervous system when it’s used to soothe anxiety and depression, but we’re learning there are other ways to soothe our nervous system,” says Stacy Thiry, a licensed therapist with Grow Therapy who specializes in addiction/substance abuse.

    When we stop drinking, we remove the substance responsible for many of our mood cycles. As a result, Thiry says many report improved relationships with family members, less risk taking behavior, better energy and health, and the ability to work out.

    You might not think consuming alcohol is affecting your personal relationships or daily life until you take a harder look, Thiry says. 

    Subscribe to Well Adjusted, our newsletter full of simple strategies to work smarter and live better, from the Fortune Well team. Sign up for free today.

    Kristine Gill

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  • How to Find the Strength to Get Out of Your Own Way | Entrepreneur

    How to Find the Strength to Get Out of Your Own Way | Entrepreneur

    Opinions expressed by Entrepreneur contributors are their own.

    Assuming you have all the courage you need, what action could you take that would have the greatest impact on your life?

    That’s a powerful question. It has profoundly impacted me over my 18+ years as an entrepreneur. It has precipitated profound transformation in many entrepreneurs’ lives.

    Recently, at a conference, I delivered my workshop on taking your life back from your business. I concluded with this question and asked attendees to share their responses as they saw me during the conference. Over the next day or so, I was in deep conversation with entrepreneurs, sharing their courageous actions and fears. I was touched by the vulnerability and the difficult life circumstances we entrepreneurs endure as we grow our businesses. There is a profound impact on our personal lives when times are tough in the business. Likewise, there is a significant toll on our leadership when we face stressful circumstances in our personal lives. The work we do on ourselves to lead with love is profoundly impactful.

    Decisions, or a lack of decision, out of fear are constricting. Fear keeps us playing small. Years ago, on a teleseminar (back in the days before Zoom!) I asked this question. One of my clients immediately knew his answer: to place a bid on a new building. He placed the bid, and his offer was accepted. His business has since expanded multiple times across multiple locations. When he called me to tell me what happened, he confided he needed a bigger location for quite some time, and the idea of taking out a substantial loan to pay for it made him fearful: “What if I can’t make the payments?” What if I am misjudging the demand for our services?” What if we go bankrupt because of me?” These were just a few of the gremlins running through his head.

    Related: 4 Strategies to Increase Your Success

    Our gremlins are the enemy of change. They demand the status quo. On the surface, they may sound like the voice of reason, protecting us from rash choices we could regret. In reality, our gremlins keep us stuck. Our gremlins come out in full force when contemplating transformative action in our lives and businesses.

    One of the reasons I love this particular powerful question is that it surfaces what we intuitively know to be in our best interest. I was reminded of this when I asked this question at the conference. Multiple entrepreneurs are stuck in (i.e., tolerating) dysfunctional marriages and business partnerships. Others have team members undermining productivity, profitability, and good culture.

    If you are avoiding making decisions due to fear, instead of dwelling on the “what ifs,” ask yourself powerful questions to get out of your own way:

    • What’s possible when you stop tolerating this situation or behavior?
    • What opportunities arise when you make this significant change?
    • When others react positively to your choice, what will they be saying?
    • Twelve months from now, what will you appreciate most about your choice to take action?

    Our blindspots keep us stuck. Ten years ago, when I was choosing to stay in a bad marriage for the sake of my kids, a good friend asked me what I thought my kids were learning. That one question opened my eyes to a significant blind spot. My fear had me focusing on how a divorce might damage them. Her question made me consider how they might be damaged by staying in the marriage. Her question also got me to consider what good might come of this significant life change. She moved me from fear-based thinking to making choices out of love, knowing that not only could I handle the fallout of a divorce but that my consistent love for my children would pave a healthy path forward for us.

    Related: How to Harness the Power of Fear in 8 Steps

    A client recently called to tell me he fired a team member immediately following our meeting last week. He was planning to take another six months to take this action out of fear about its impact on production. As he tuned into how much this team member’s lack of accountability was costing the business and undermining the culture my client was trying to create, he was no longer willing to tolerate it. He made this decision with confidence in his leadership to see his team through the challenges this situation creates in the business. He made this decision with confidence that he would identify opportunities to do so even though he did not immediately know how to replace the team member. He made this decision out of love for the future he is creating for his team and his family.

    What opportunities are created when you make decisions out of love rather than fear?

    What are you tolerating?

    With the new year upon us, what is it time to change? What impact will that have on you and your business?

    I’d love to hear your answers.

    Dr. Sabrina Starling

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  • 5 Risks You Should Know About Daylight Saving Time | Entrepreneur

    5 Risks You Should Know About Daylight Saving Time | Entrepreneur

    Opinions expressed by Entrepreneur contributors are their own.

    November 5 is right around the corner. That means it’ll be time to turn your clocks back an hour to observe the end of daylight saving time (DST). Daylight saving time was created to maximize the daylight hours during the spring and summer months, but switching back and forth can take its toll on the human body.

    That may be why the U.S. Senate introduced the Sunshine Protection Act to make DST permanent nationwide. Although it stalled in the House in 2022, future votes could finally bring change to the U.S. Until then, it’s important to understand the hidden dangers of adjusting the clock twice each year.

    Here’s what entrepreneurs should know about the dangers of the time change.

    Related: How to Set Boundaries With Your Team While You’re on Vacation

    The health risks of disrupted sleep

    A growing body of research highlights the health risks of disrupted sleep. Your body has an internal clock known as its circadian rhythm. This clock regulates your sleeping patterns, metabolism and even your body temperature. The time change disrupts that clock, which can result in the following:

    Sleep deprivation

    The most immediate effect is sleep deprivation. It takes time for your body to adjust to your new bedtime. Although your body will adjust in two weeks or less, in the meantime, you might experience fatigue or difficulty focusing.

    Cardiac issues

    Technically, the time change doesn’t cause cardiac issues, but the switch to/from DST has been correlated with an increased risk of heart attack or stroke. If you already have cardiac issues, the time change can make them worse.

    Metabolic disruption

    Your circadian rhythm also regulates your metabolism. Disruption can result in a slower metabolism, which may also lead to weight gain. That’s right — resetting the clock can have a measurable impact on your waistline.

    Related: How to Wake Up Early

    Increased evening car accidents

    The time change takes its toll on the human body. It can also have an impact on the country’s freeways.

    Daylight saving time and car accidents

    Switching to DST each spring yields a 6% increase in auto accidents. Switching back each fall yields a whopping 16% increase in deer-related car accidents.

    This increase is partly due to the reduced visibility in the evening hours. The fall also brings a change in animal behavior, which means that drivers may encounter more deer on the roads. Additionally, the shift from DST increases the number of sleep-deprived drivers on America’s roadways. Combine these factors and you have the perfect conditions for more accidents.

    Tips for your commute after DST ends

    Entrepreneurs don’t always get to choose what time of day they will be on the road. Here are a few ways to adjust your driving habits to stay safe following the time change:

    • Adjust your sleep schedule to prevent fatigue
    • Make sure your headlights/taillights are working
    • Don’t work late and become overtired
    • Stay alert and watch out for potential dangers
    • Join a carpool to share the burden of driving

    If you bike to and from work, make sure your clothing features plenty of reflectors to boost your visibility.

    Related: 9 Simple Ways to Transform Your Morning Routine and Boost Productivity

    The challenge of adjusting sleep schedules

    Adjusting to the time change is basically like going through a minor form of jet lag twice a year. Eventually, your body will adjust, but in the meantime, you might face some disruptions in your sleep schedule — which will also impact your productivity.

    The time change and your sleep schedule

    How long does it take to adjust your sleep schedule to the time change? According to the Sleep Foundation, it can take anywhere from a few days to a week. It can be especially hard if your schedule has you getting up before dawn or facing longer nighttime hours after a long day.

    The time change and productivity

    Sleep disruptions have a direct impact on your productivity. Research shows that the Monday after the time change, Google searches for music and videos spike, suggesting that people are spending less time actually working.

    How to adjust your sleep schedule

    As an entrepreneur, it’s important to adapt quickly to the time change. Here are some tips for getting a good night’s sleep once daylight saving time ends:

    • Gradually adjust your sleep schedule before DST ends
    • Stick to the same sleep routine
    • Avoid screens an hour before bedtime
    • Exercise regularly to maximize light exposure
    • Avoid naps

    Remember, your body will adjust. But these tips can streamline the transition so you can keep your head in the game without your eyes getting heavy.

    Related: If You’re Not Already Focusing on Employee Well-Being, You Should Be – And Your Bottom Line Will Thank You

    Mental health implications of daylight saving time

    Don’t neglect your mental health during the time change. If you already struggle with anxiety and depression, your symptoms may worsen when the daylight hours shorten. You may also experience seasonal affective disorder, which results in mood changes or symptoms of depression during the winter months.

    Entrepreneurs and mental health

    Entrepreneurs face unique risk factors and challenges. The time change occurs roughly at the start of the holiday shopping/shipping season, which means that your stress may be at a high. That’s why it’s important to practice self-care before and after the time change. Try to do the following:

    • Get regular exercise
    • Stick to your sleep routine
    • Stay connected with friends and family
    • Prioritize your days off
    • Maintain a healthy diet
    • Seek professional help when you’re overwhelmed

    When you get busy, it’s tempting to work through your day off or to binge on fast food. But maintaining healthy habits will be better for your body and mind.

    Related: These Strategies Help Entrepreneurs Combat Anxiety and Depression

    The impact on business operations

    Does the time change impact your business operations? Absolutely. The transition to/from DST can impact the way you interact with customers and other businesses.

    Customer interactions

    When people aren’t sleeping, people aren’t happy. Sleep disruptions don’t just make you tired; they can make you irritable. That can add volatility to your customer interactions. Customer complaints can quickly develop into full-blown confrontations, and your customer service team might be a bit short on patience themselves.

    Business collaboration

    The time change can make it difficult to schedule meetings with business partners and suppliers in different time zones. Some states (Arizona and Hawaii) don’t observe daylight saving time at all. International suppliers may be confused about the time change, making it hard to pursue collaboration.

    How to maintain efficiency

    Business leaders can ensure efficiency throughout the time change by:

    • Keeping employees and business partners informed about scheduling changes
    • Educating customer service reps about the impact of DST on psychology
    • Planning for the time change in advance
    • Maintaining your own physical/mental health throughout the change

    The good news is that DST comes and goes every year. Even new entrepreneurs can quickly learn the best practices to stay resilient during the transition.

    Related: 7 Things to Add to Make Your Morning Routine More Productive

    Be proactive, not reactive

    The transition from daylight saving time can take you by surprise. And if it does, you can experience the adverse health and occupational effects detailed above. But as an entrepreneur, you know the importance of being proactive. You’re in control of your mental and physical health, just as you’re in control of what happens in your business.

    Taking care of yourself is your first priority. Practice self-care, and don’t let stress knock you off your routine. By adapting your routine to the disruption of the time change, you can look forward to thriving both personally and professionally.

    Related: How to Fit Self-Care Into Your Crazy Busy Entrepreneurial Days

    John Boitnott

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  • How to Power Nap Your Way to Maximum Productivity | Entrepreneur

    How to Power Nap Your Way to Maximum Productivity | Entrepreneur

    Opinions expressed by Entrepreneur contributors are their own.

    Professional athletes are known for their pre-game rituals. In the NBA, LeBron James tosses chalk in the air (allegedly a nod to fellow legend Michael Jordan), while Kevin Garnett would slap his chest to the crowd and then hit his head on the basket support, and Dwyane Wade would do three pull-ups on the rim. While many rituals are as unique as the players themselves, a widely embraced practice for pro ballers is the pre-game nap. LeBron James, Derrick Rose and the late Kobe Bryant were all serial nappers, and that’s no coincidence: Research has shown that rest of that kind boosts performance, including perceptional awareness. NBA commissioner Adam Silver once went as far as to say, “Everyone in the league office knows not to call players at 3:00 p.m.”

    Despite this, “sleeping on the job” still sports a negative lifestyle connotation. In the startup world especially, where entrepreneurs make no secret of burning the candle at both ends, a daytime snooze seems antithetical to the deeply-engrained hustle culture, but a nap during office hours can be very effective in boosting overall health, including fighting the all-too-common burnout phenomenon. As reported by Harvard Business Review, studies suggest that up to 61% of U.S. professionals feel like they’re burning out at any given moment, and according to the Centers for Disease Control and Prevention, fatigue costs American businesses up to $218 billion annually in reduced productivity and worker absence due to related health issues.

    At Jotform, we work hard (sometimes in sprints during hack weeks, for example), but as CEO and a firm believer in the power of a nap, I also cultivate an atmosphere in which we rest hard, too.

    Aytekin Tank

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  • This is What It Actually Means to Show Up — Both Personally and Professionally | Entrepreneur

    This is What It Actually Means to Show Up — Both Personally and Professionally | Entrepreneur

    Opinions expressed by Entrepreneur contributors are their own.

    A favorite subject for entrepreneurial articles and podcasts is that of habits. Hundreds (if not thousands) of books are touting the importance of creating good habits. Your own habits depend on your end goal, but a lot of them seem to place particular importance on mastering your morning routine. Maybe that looks like meditating or hitting the gym by 6 a.m., gulping grass-fed butter-infused coffee or a superfood smoothie, and jotting down something in your daily gratitude journal before heading to work.

    Good habits are a method of keeping ourselves on course. In James Clear’s book Atomic Habits, he shares an analogy about a flight from LA to NYC. If the pilot points the nose just a few degrees south, eventually, the plane will end up in DC rather than its intended destination. It’s a great example of how tiny changes can make a big difference.

    We know good habits are important, and, particularly as entrepreneurs, we must stay on our A-game. People are watching, right? We’re setting an example, and the pressure is on. So, why, o’ why, do good habits sometimes feel like they’re so hard to maintain?

    Related: 18 Destructive Habits Holding You Back From Success

    Why consistency can feel hard

    Reading Clear’s book, I thought, “Oh, that’s why staying on the path matters. Cool!” But as I sat with that concept for a few minutes, I started to feel some anxiety creeping in. As a leader, I can’t take a single step in the wrong direction because if I do, I miss my target. And people are counting on me.

    What if I make a bad decision? What if I’m not always the last one to leave the office? What if I totally spaced that meeting… twice? What if I hired someone who turned out to make everyone’s life more stressful? What if I didn’t pick the right snacks for the break room?

    Aaaahhhhhhhhhh. I’m gonna need that oxygen mask.

    We sure do put a lot of pressure on ourselves. Stay on the path. Don’t mess up. And when that performance pressure becomes too much, our brains or bodies (or both) just crash. That’s a message, not a failure.

    When it happens, it’s important to take a moment to ask if the path you’re pursuing is actually leading you to the destination you think it is. After all, you’re a person, not a plane. If your body feels tired or your mind feels overwhelmed, it’s totally okay to touch down. Recalibrate periodically. Reevaluate the path.

    Related: 3 Simple Methods To Achieve Work-Life Balance And Combat Decision Fatigue

    Showing up is personal

    Habits can be anything you want them to be, but to qualify as habits, they need to stay consistent. We have to show up when we say we will to reap the rewards. Yes, I know it sounds a lot like “discipline.” Trust me, the rebel in me thought, “Hell, no. I’m not a military operation!” But I’ve started to realize that good habits aren’t asking for perfection. They’re just asking you to show up when and how you can.

    The truth is, some days, we don’t feel 100%. Maybe there’s only 25% in our tank. Say you had a late night binging some Netflix series that you couldn’t bring yourself to stop. Or you went to a friend’s birthday dinner, and the late-night conversation was too good to miss. Or you have a loved one in the hospital, and you’re mind is elsewhere. That’s life. Those are normal, sometimes even healthy, interruptions. Showing up to maintain your good habits means you do what you can consistently. That doesn’t mean always. It means regularly.

    Related: A ‘Quiet Promotion’ Will Cost You a Lot — Use This Expert’s 4-Step Strategy to Avoid It

    Practicing and prioritizing consistency

    When it comes to habits, we tend to overestimate the importance of a single action while we underestimate the importance of small, repetitive movements. If you had a piggy bank as a kid, then you know what I’m talking about. Every day, you drop a penny into the slot. One day, you put a dime in there. That’s awesome!

    But that doesn’t mean you need to put a dime in every day now for it to keep adding up. (It also doesn’t mean you should change your route to avoid seeing the piggy bank and, thus, feeling guilty.) Okay, guilty as charged…this is a gym metaphor. The point is that you just need to consistently be putting something in that piggy bank or calorie tracker. That’s what showing up is all about.

    How to show up…for yourself

    In an episode of her podcast How To Take Action, Sarah Arnold Hall says, “Doing something every day is actually easier than doing it once in a while.” Speaking from experience, I can confirm. Going to the gym five days a week feels way easier than going only two days a week. Gratitude journaling daily is easier and better for my mental health than doing it only when I feel like it.

    But just like flying a plane, there are times when I’ve experienced unexpected turbulence along the way. Flying conditions may not always be perfect. In those moments, I have to give myself grace. Touch down for a break. Refuel. Prioritize my vessel.

    When we establish a habit, taking a break doesn’t make it go away. Habits occupy a permanent place in our brains. Interruptions will happen, but our habits will still be there when we’re ready to pick them back up again.

    When we feel like it’s time to get back on the runway, all we need to do is look out the window, and voilà! When you show up, blue skies will return. Meaningful accomplishment takes time because it’s accumulative. It’s a process of learning from our mistakes, adjusting the path when something isn’t working, and figuring out what really matters. Over time, you’ll start to recognize the fruits of your habitual labors, and only then will you see just how far you’ve come.

    Ginni Saraswati

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  • 4 Ways to Overcome Your Doubts When Healing From Divorce | Entrepreneur

    4 Ways to Overcome Your Doubts When Healing From Divorce | Entrepreneur

    Opinions expressed by Entrepreneur contributors are their own.

    Doubt can be a nasty little nudge or catapult one into despair during and after a divorce. If you ask any divorced person whether they ever doubted their decision to get divorced, many will say yes. Why do we have doubts about divorce after making one of the most impactful decisions of our lives, and what’s the best way to deal with it so that we can continue on the healing journey and not get pulled down into a well of negativity?

    When going through my own divorce healing journey, I coined the terms “Hiccup Effect” and “Reverse Hiccups.” The Hiccup Effect means feeling doubtful about the divorce and often is realized after the divorce has been finalized. Because there are so many emotions associated with the death of a marriage, it is natural to have doubts, so the first thing to realize when you have the “hiccups” is that it is normal to experience the feelings. Remember that while feelings can be painful or even devastating, they are usually temporary and will resolve with self-work through the healing process.

    Related: 7 Ways to Rebuild Your Financial Life Post-Divorce

    Hiccups

    “Hiccups” are usually caused by fear or loneliness, even when you know in your heart that the decision to divorce was soundly made; in other words, when you thoroughly contemplated the divorce and knew it was the “right” thing to do to live your best and highest life. These feelings need to be explored when experiencing “hiccups” to determine the next steps, and professional help is a great place to start if one doesn’t know how to explore feeling origins and learn how to get past them.

    “Hiccups” are often experienced during difficult times, such as when one gets sick or needs help in some way – and the spouse is no longer there to comfort, take care of you or ease a burden. It is important to be mindful that these feelings are the body’s and soul’s way of “shedding” – getting rid of people and things that no longer serve us. Recognize the feelings, sit with them, explore their origins, and let them go. You can try some physical release exercises to help, but if you feel you are slipping into a victim mindset or worse (becoming depressed, not wanting to go out or eat or sleep, abusing substances, etc.), please seek professional help.

    Related: 5 Ways to Overcome Self-Doubt as an Entrepreneur

    Reverse hiccups

    “Reverse Hiccups” are when the former spouse has “hiccups” dealing with their new existence outside of the marriage and projects their challenges onto you, which can affect your healing process. Their feelings might be conveyed by calling, texting, emailing, running into each other or even something that is said to the children (which should NEVER be done, by the way – keep them entirely out of how you feel about the former spouse and only speak well of their other parent so they too can heal).

    The other spouse may use blaming, shaming, and even attempted manipulation as coping mechanisms to bring you down, too, so it is essential not to react. You may need to step back before responding and even set some boundaries. If you are subject to reverse hiccups, realize first that, like you, the former spouse is transitioning as well, and their feelings are valid.

    Four tips to help you get through hiccups

    Some people may experience the Hiccup Effect and realize that they did make a mistake in getting a divorce — and this is what doing intense personal work is all about. Divorce should never be taken lightly, as a marriage takes hard work and needs attention to survive and thrive. It is imperative to see if the relationship can be healed before jumping into the divorce process, as with anything that involves an extensive choice.

    But if the divorce is past and the feelings of doubt are strong, it is necessary to work on the self first to determine whether the doubt is genuine or comes from some other emotion, like fear – and many fears can materialize upon divorce. Professional help may be required to discover the origin of the feelings before approaching the former spouse to dive into whether they feel the same, and to plan where to go from there.

    Here are some tips to help you get through “hiccups:”

    1. Write down your feelings

    Include what you feel needs to be let go. Make sure to focus on what you have and express gratitude. For example, if you feel lonely having someone to share what had been a tough day, instead focus on your bravery for leaving an unhappy marriage and how it allows you to create a new life in which you will find joy.

    Related: How to Purge the Toxic Emotions in Yourself to Facilitate Healing

    2. Physical release exercises

    Imagine you are throwing any negative feelings away, out of your system. You can take your hands behind your head, imagine the feeling you want to release and then throw your hands over your head and expunge them. Repeat as many times as needed, and do it for each successive feeling.

    You can also do a physical release by writing your feelings down on paper and sending them off somehow (burying them, crumbling and throwing them away, etc.).

    3. Reach out to your support network

    Those who love and support you can help you cheer up, especially with laughter. It is imperative to make sure that the people who are part of this network are the “right” people – those who love and support you and, most importantly, allow you to make your own choices. It is possible for those who love you to try and steer you into a specific direction, telling you what you should or should not do – these are not truly supportive people and may need to be let go.

    If you do not have the right people in your network, you can do a few things: sign up for classes, events or groups that do things that interest you. The people you meet there will likely share your passion. So take a dance or martial arts class, participate in a group sport, join a beach cleanup or volunteer group, learn how to sail/ski/surf or speak another language — whatever sounds fun so long as you get OUT of the house to do it.

    You can also join one of the many divorce support groups you will find live and online – but the caveat here is to make sure they do not allow negative commentary such as former spouse-bashing: stay away from anything negative that might bring your spirits down and stall your healing process.

    4. Move your body

    Exercise, walk, do yoga, etc. These good-for-us actions release endorphins and help us to feel better naturally. Try to do this both alone and with others. It is good to have alone time when you are healing, especially in nature, as it allows us to think, experience feelings and recognize how strong we are in being alone.

    It is also great to move your body with others, and it will make you feel good to take a walk or kayak around the lake with a friend or loved one. If you don’t have anyone with whom to do this join a group where you will meet others who are interested in the same fun ways to move the body – or pick something you can learn that sounds fun.

    Taking the steps to heal and committing to focus on the self after divorce is necessary. Remember that it is natural to question choices, especially when they are game-changers! Getting past the “hiccups” makes moving forward and recovering from divorce easier – and more fun!

    Rachel S. Ruby

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