Author: blogs2025

DIY SOY CANDLES WITH NOW FOODS ESSENTIAL OILS
DIY SOY CANDLES WITH NOW FOODS ESSENTIAL OILS

April 2, 2021 –

Happy Thursday, friends!! I just had WAY too much fun on Instagram Live being a DIY-er and making my own candles!

Not sure if you’re like me, but I have an….issue….with candles. I buy too many and my husband’s like, ummm we still have 25 to get through? And I say, “BUTTTTTTT this one smells so good!”

One day, after finishing a yogurt, I looked at the cute little glass jar it was in and felt bad throwing it away.

I thought, hm, I could use this for something?

I realized I had all of my Now Foods essential oils and thought, I could make candles!! And I swear, if I can do this, YOU CAN TOO!

Here is what you will need:
1. Soy Wax Flakes – I found on Amazon for $40.
  
  If you watched my IG live this morning, you will see that I got a 10 lb BUCKET! LOL. To me, it was worth it, because it also includes the wicks & the wick holders so you’ll have everything you need for the usual price of 2 or so candles!
2. Now Foods Essential Oils

I LOVE the Vanilla & Cinnamon for candles. I also used a mix of Orange & Clove.

3. Clothes Pins

I used these because the soy flakes only came with 3 wick holders and I made more than 3 candles.

4. Jars of any kind!

Mason jars or used yogurt jars are always great.

HOW TO:
1. Use your jar that you are going to use for the candles and double that amount of soy flakes. I took 1 of my glass containers and filled it up TWICE and that is the amount you need for 1 candle.
2. I basically used a 4 cup glass measuring cup and filled it to the top before melting.
3. Put the flakes into the microwave in the glass container and microwave for 4 minutes.
4. This amount of time was perfect to melt the flakes down without being too hot. You want the liquid to be completely melted (basically looks like melted butter).
5. You can also do a double boiler method to bring the flakes to melt.
6. Add 100-200 drops of essential oils. This is what I found on most websites and honestly, I don’t think you can go wrong.
Like I said, I’m just a DIY-er over here trying things out! I found that I would add oils, smell the wax, and continue adding until the smell was where I wanted it to be.

7. Use your wicks and the stickers to attach the wicks to the bottom of the glass jar.

8. Make sure they are pressed down firmly to the bottom before using the wick holder to thread the wick through tightly.

9. Pour your melted wax into the glass containers, making sure that the wick is being held up through the center of the candle.

10. Let the candles sit for 24 hours + until completely set up.

11. Light and enjoy!!!

You can see how I used the clothes pins here for another alternative to the wick holders that come in the kit.

I used a blend of orange, vanilla, clove, & cinnamon and these ones and they smelt so good! Not too overwhelming but enough scent to feel super cozy.

Reminder, I’m not a pro-candle maker here, but this is the way I did DIY for these and they turned out great!

Make sure to head on over to Now Foods for all of your needs! Supplements, snacks, oils, essential oils, body products, and more! We use a NOW product in every room of our house, for real.

Use code “KASEY” for 20% off your order!!

As always, thank you NOW for sponsoring this post & allowing my crazy & creative self to play with your products!

Be true to you,

xo Kasey

Category: Blog
July 15, 2025
The Amazing Health Benefits of Walking
Walking is one of those things that most of us do every single day, but don’t think much about. It’s not just a way to get us from point A to point B, but it can also be a powerful health tool. More recently, I’ve been intentionally incorporating more walks into my day, and here’s why.

The (Many) Benefits of Walking

Walking isn’t just a casual form of movement, but a research-backed, restorative practice that can have a profound impact on nearly every area of our health. That is, if we choose to make it a daily habit.

And I say “choose” because walking is one of those things that’s so simple, we often dismiss its potential benefits. It doesn’t come with fancy gear, flashy gym memberships, or complex routines. Yet it’s often the simple things that can be the most impactful.

I recently shared a post about wearing a weighted vest while walking, a habit I’ve adopted more recently. It got a lot of questions and responses, which made me realize this topic deserves a deeper dive. In this article, we’ll cover what the science has to say about walking benefits and how to practically make it a regular part of your routine.

We’re Meant to Move

As humans, we’re biologically wired to walk. For most of our history, walking wasn’t an exercise, but how we survived. From foraging to hunting to living our daily lives, it’s estimated that our ancestors walked anywhere from five to ten miles each day.

Today? Most of us are lucky if we get a mile in between our cars, screens, and schedules.

This disconnect between where we came from and how we live now contributes to what some researchers call “Nature Deficit Disorder.” And while we can’t all go live barefoot in a forest, we can bring elements of natural movement back into our lives. A simple daily walk is a great way to start doing that.

The Science Backed Benefits of Walking

There are so many areas of our health that are positively impacted by walking. Here are some of the most compelling reasons to lace up your shoes. Better yet, go for a walk barefoot on the grass!

Boost Mental Health

Research shows walking helps reduce anxiety and depression symptoms. That might not be surprising if you’ve ever taken a walk to clear your head or felt better after a stressful day just by getting outside.

But it’s not just anecdotal. Studies show walking can increase levels of serotonin and dopamine, the “feel good” neurotransmitters we’re often told we need more of. One study even showed that 30 minutes of walking led to significant changes in brain activity associated with relaxation and positive mood. And when over 15% of women in the US take a prescription antidepressant (twice as many as men), that’s a big deal!

Support Metabolic Health

Less than 10% of Americans are considered metabolically healthy. That means over 90% of us could benefit from blood sugar support. And here’s the great news: walking is one of the most accessible tools we have.

A study in Diabetes Care found that just a 10-minute walk after meals can reduce blood sugar spikes by up to 12%. I often take short post-meal walks to help my body process food more efficiently. If I’m not in a place where I can really do that, then even a few dozen air squats will do the trick. I’ve seen the difference firsthand in my blood sugar readings while wearing a continuous glucose monitor.

It’s Great for Your Heart

Want a healthier heart? Get walking! A meta-analysis found that walking for just 30 minutes a day can reduce the risk of heart disease by 19%.

Unlike high-intensity workouts, walking is gentle on the body. That means you can do it daily without spiking cortisol or overly stressing your system. When I was healing from Hashimoto’s and intense nervous system dysregulation, walking (not running or weightlifting) was my movement of choice. It was restorative instead of depleting.

Regulate the Nervous System

One of my favorite benefits of walking is how it supports nervous system health. Especially when done in nature, walking stimulates the vagus nerve and helps shift the body into a parasympathetic (rest-and-digest) state.

You may have seen those powerful before-and-after brain scans showing how even 30 minutes of walking can reduce stress activity in the brain. Nature walks and forest bathing can also reduce cortisol levels and promote feelings of calm.

Enhance Lymphatic Flow and Joint Health

Walking is a full-body activity that helps boost our lymphatic movement and circulation. Since the lymphatic system doesn’t have a pump like the heart, it relies on muscle movement. Walking is a perfect way to keep things flowing. This can support immune function, detoxification, and even reduce puffiness and inflammation.

Walking also supports joint health through regular, low-impact movement. Unlike more intense workouts, walking can actually lubricate and hydrate joints. As my friend Hunter Cook teaches with CARs (controlled articular rotations), consistent joint movement is key to long-term mobility.

Do You Really Need 10,000 Steps?

You’ve probably heard the “10,000 steps a day” mantra. But did you know that number actually came from a Japanese marketing campaign in the 1960s, not from science?

The truth is, studies show that benefits really start around 7,000 to 8,000 steps per day. Even that might sound like a lot, but it breaks down to about 30 to 60 minutes of walking, spread throughout the day. And every step counts.

The goal isn’t perfection, but consistency. Whether you take one long morning walk or three short ones after meals, the benefits add up.

How to Upgrade Your Walks

Once walking becomes a regular habit, you can layer in some optional (and fun) upgrades to boost the benefits.

1. Add a Weighted Vest

Wearing a weighted vest can increase calorie burn, core engagement, and bone density. It’s important to start light, 5% of your body weight or less, and build up slowly if desired. I’ve worn vests from 30 to 60 pounds, depending on the terrain. On soft ground like sand, I stick to lighter weights or skip it altogether.

A quick note here: Someone once asked if wearing a weighted vest is like being overweight. The answer is… kind of, but with important differences. Carrying extra weight does stress the bones (which can strengthen them), but chronic inflammation or poor metabolic health can negate some of those benefits. With a vest, you get the bone benefit without the systemic stress.

I love barefoot walking when possible, on sand, dirt trails, or grass. It strengthens the feet, improves balance, and may help reduce inflammation through grounding or earthing (contact with the Earth’s natural electric charge). My oldest son regularly takes barefoot runs on concrete and has slowly worked his way up to having the proper form to do that safely. Myself? I’m not a fan of how the concrete feels barefoot, and I definitely wouldn’t recommend starting there!

Not ready for full barefoot walks? There are great minimalist shoe options like Earth Runners and Groundies that offer flexibility and grounding without sacrificing protection.

3. Try Incline or Hill Walks

Want to increase the intensity without adding weight? Find a hill or set your treadmill to an incline. This targets the glutes and hamstrings more, elevates heart rate, and boosts the metabolic impact. Overall, it’s still low impact.

The Best Times to Walk (And Why)

If you’re wondering when to walk, here are a few times that offer extra benefits:
- Morning: Walking in early daylight helps regulate your circadian rhythm, supports hormone balance, and boosts mood. Try combining it with a morning gratitude or meditation practice to habit stack even more benefits.
- After Meals: A short walk after eating (even just 10 minutes) supports digestion and stabilizes blood sugar. This is one of my favorite health habits.
- Evening: Gentle movement in the evening helps wind down the nervous system and supports better sleep. Bonus if you walk at sunset and get some free red light!
Make Walking a Daily Habit

The biggest takeaway here isn’t about how long or intense our walks are. It’s all about getting started and being consistent. Here are a few ways to make walking an easy, enjoyable habit:
- Track It: I use an Oura ring, but you don’t need anything fancy. A simple step counter or app can help you stay mindful.
- Make It Enjoyable: Listen to audiobooks or podcasts, or just enjoy the quiet. Whatever helps you look forward to it. Sometimes I’ll reserve a favorite audiobook to listen to only while I’m on a walk.
- Walk with Others: Social walks are one of my favorite ways to connect. Meet up with a friend and walk instead of sitting at a coffee shop.
- Habit Stack: Pair it with an existing habit, like your morning tea, your lunch break, or your evening wind-down.
- Start Small: Even five to ten minutes a day is enough to get started. It’s about building the habit, not winning a marathon.
Final Thoughts on the Benefits of Walking

Walking might be one of the most common human activities, but that doesn’t mean it’s ordinary. In my humble opinion, walking is one of the most overlooked tools we have for healing, regulating, and thriving. It supports everything from our mental health and metabolism to our bone strength, brain health, and longevity.

If you’re simply looking to start getting healthier or you’ve been on this path for a while, I’d encourage you to try adding walking to your routine. See how it affects your energy, your mood, and your stress levels. Over time, you may just notice that you crave walking more, especially when it’s out in nature!

Do you make walking a habit? Have you ever tried upgrading your walk? Leave a comment and let us know!
July 13, 2025
9 Signs You’re Being Financially Exploited by Someone You Love

Image source: Unsplash

When we think of financial exploitation, we often picture scammers or strangers. But in reality, the most damaging and emotionally complicated cases of financial abuse come from those closest to us—partners, children, siblings, even longtime friends. Love can cloud judgment, making it easy to overlook signs that your money is being used unfairly or manipulatively.

The line between support and exploitation isn’t always clear. People in your life may ask for help during hard times, rely on your generosity, or even live with you. But if the pattern continues without accountability, respect, or reciprocity, it may no longer be “help”—it may be abuse.

Financial exploitation often hides in plain sight, especially when guilt, loyalty, or fear of conflict gets in the way. Below are nine signs that someone you love might be taking financial advantage of you, and why recognizing them is the first step toward protecting yourself.

1. They Always Need “Just One More Loan”

Everyone hits hard times, but if someone repeatedly asks for money with promises to pay you back “next week,” “after their next check,” or “once things calm down,” yet they never actually repay you. That’s a major red flag.

What starts as a one-time favor can become a recurring pattern, where you’re constantly expected to bail them out. Often, they frame it as temporary, but months or years later, you’re still footing the bill while they avoid responsibility. Real emergencies are one thing. A lifestyle of reliance is another.

2. They Make You Feel Guilty for Setting Financial Boundaries

A hallmark of financial exploitation is emotional manipulation. If you say no to a request and they respond with guilt-tripping, anger, or accusations that you “don’t care about them,” they’re using your emotions as leverage.

Healthy relationships allow for boundaries, especially when it comes to money. If someone reacts badly every time you try to protect your finances, it’s likely not just about the money. It’s about control. Love shouldn’t require you to bankrupt yourself.

3. Your Name Is on Debts You Don’t Benefit From

Have you co-signed a loan, added someone to your credit card, or opened an account “just to help out,” only to discover they’ve maxed it out, missed payments, or left you on the hook?

Financially exploitative people often use others’ credit to cover their lifestyle, leaving the victim with long-term consequences. If your credit score has dropped due to someone else’s spending, it’s time to ask whether love is being used as a cover for exploitation. Debt should never be a secret or a trap.

4. You’re Paying Most of the Bills, but They’re Not Trying to Contribute

Maybe they moved in “just for a while” or are going through a rough patch. But if they’ve made no effort to find work, pay their share, or even contribute in non-monetary ways, you’re not in a partnership. You’re being used.

Some people rely on guilt, flattery, or pity to avoid carrying their weight. But over time, one-sided arrangements breed resentment and financial instability. Love isn’t measured in unpaid rent.

Image Source: unsplash.com

5. They Control or Monitor Your Spending, But Hide Theirs

In more manipulative relationships, the exploiter might question every dollar you spend, shame you for treating yourself, or demand to see your bank statements, all while keeping their own finances secret.

This is a form of financial control. It’s meant to keep you in a position of dependence or guilt while allowing them full freedom over their own spending. Transparency should go both ways. If it doesn’t, something’s off.

6. You’re Too Afraid to Say No

Do you hesitate before denying their requests, worried about their reaction? Do you find yourself rehearsing your answers or giving in just to avoid a fight or emotional meltdown?

When you’re afraid to say no to someone who asks for money, that’s not love. It’s coercion. A healthy relationship allows space for “no” without punishment. If fear has become part of your financial decisions, something’s wrong.

7. Your Finances Are Suffering, But They Don’t Seem to Notice

If you’ve cut back on essentials, dipped into retirement funds, or delayed your own goals to support them, and they don’t acknowledge the cost, it’s likely they’re not just unaware but uninterested. Exploitation thrives on your silence. If someone you love doesn’t ask how you’re doing financially, even after repeated help, it may be because they don’t want to know. People who care don’t let you drown to keep themselves afloat.

8. You Feel More Like a Bank Than a Partner, Parent, or Friend

Ask yourself honestly: When they call, is it usually about needing help? Do you feel like the relationship is built on mutual love and respect, or just what you can provide?

If the emotional connection has been replaced with financial expectation, you’re not being loved—you’re being used. You shouldn’t have to earn affection with ATM withdrawals. Your role in someone’s life shouldn’t be tied to your wallet.

9. You’re Hiding the Situation from Others

One of the clearest signs of financial exploitation is secrecy. If you’re afraid to tell friends or family how much you’ve given, what you’ve agreed to, or how stressed you are, that’s a signal you already know something’s not right.

Victims often fear judgment or conflict, but staying silent only allows the pattern to continue. Speaking up may be uncomfortable, but it can also be the first step to reclaiming your financial security and emotional peace.

When Love Turns Into Leverage

Financial exploitation doesn’t always look like theft. It often comes wrapped in affection, promises, or guilt. That’s what makes it so hard to see. But love shouldn’t cost your savings, your peace of mind, or your future.

Recognizing these patterns isn’t about cutting people off. It’s about protecting yourself from long-term harm. True love respects boundaries, shares burdens, and never asks you to sacrifice your well-being for someone else’s comfort.

Have you ever found yourself giving too much financially to someone you cared about? What made you realize it had gone too far?

Read More:

9 Long-Held Traditions That Are Quietly Wrecking Family Finances

7 Financial Mistakes That Leave Families Homeless

July 13, 2025
How to Build Habits that Stick
We all start with the best intentions—whether it’s exercising regularly, eating healthier, or prioritizing self-care. But let’s be real… sticking to new habits can be hard. Life gets busy, motivation fades, and before you know it, you’re back to old patterns.

So how do you create habits that actually last? The key isn’t willpower—it’s strategy. By setting yourself up for success, you can build healthy routines that feel effortless and become part of your lifestyle.

Here’s how to make your habits stick for good!

1. Start Small & Be Specific

One of the biggest mistakes people make is going too big, too fast. If your goal is to work out every day, don’t start with an hour-long workout. Instead, commit to at least 10 minutes a day—something so easy you can’t say no. Once that’s locked in, build from there.

Example: Instead of saying, “I want to eat healthier,” say, “I will add a serving of veggies to my lunch every day.” Making your goals specific make it easier to follow through!

2. Habit Stacking

One of the easiest ways to build a new habit is to pair it with something you already do. This is called “habit stacking” and helps your new habit feel more natural.

Example:
- Want to start journaling? Do it right after brushing your teeth in the morning.
- Want to drink more water? Have a glass before your morning coffee.
The more effortless it feels, the more likely you are to stick with it!

3. Make It Easy

If a habit feels complicated or overwhelming, you won’t stick with it. Remove obstacles so it becomes the easiest choice.

Example:
- Want to work out in the morning? Lay out your workout clothes the night before.
- Want to eat healthier? Meal prep snacks so you always have good options on hand.
Set yourself up for success by making the habit as easy as possible.

4. Track Your Progress

There’s something powerful about seeing your progress—it keeps you motivated! Track in my MOVE APP or in the #GOALS PLANNER.

Even if you miss a day, don’t let it derail you. The goal isn’t perfection—it’s consistency!

5. Focus on Identity, Not Just Behavior

Instead of just thinking about what you want to do, shift your mindset to who you want to become. When you identify with your habit, it becomes a part of you.

Example: Instead of saying, “I’m trying to work out,” say, “I am someone who moves my body every day.” When you believe in your new identity, your actions will follow.

6. Reward Yourself (But Not with What You’re Avoiding)

Positive reinforcement is key! Celebrate your wins—big or small—to keep yourself motivated.

But here’s the trick: Don’t reward yourself in a way that contradicts your habit.

✅ Good reward: Bought a new yoga mat after sticking to a month of workouts.
❌ Not-so-great reward: Cheat days filled with unhealthy food and no workouts as an “reward.”

Keep your rewards aligned with your goals!

7. Give Yourself Grace & Keep Going

Nobody is perfect. You will miss days, and that’s okay. What matters is that you get back on track quickly instead of quitting altogether.

Make It a Lifestyle!

Building habits that stick isn’t about temporary motivation—it’s about creating a lifestyle that supports your goals. By starting small, making habits easy, and tracking progress, you can create lasting change and feel amazing while doing it!
July 13, 2025
Gum Disease Bacterium Linked to Increased Risk of Atrial Fibrillation

Between 2010 and 2019, the number of people with atrial fibrillation (AFib) rose from 33.5 million to nearly 60 million.¹ AFib is a type of cardiac arrhythmia that affects the upper chambers of the heart, disrupting the normal heartbeat and increasing the risk of stroke, heart failure, and other cardiovascular complications.²

Age, high blood pressure, and metabolic issues are well-known risk factors, but the steady rise in cases suggests that traditional risk models could be missing an important piece of the puzzle. One such piece lies well outside the boundaries of the heart itself — specifically, in the mouth.

A recent study published in the journal Circulation found a direct connection between periodontal infection and atrial fibrillation, implicating oral bacteria in the development of cardiac fibrosis and electrical dysfunction. This raises pressing questions about how a routine dental checkup might influence your cardiovascular health.³

How Gum Disease Triggers AFib and What the Science Now Shows

For years, doctors have noticed that people with gum disease seem more likely to develop heart problems, including AFib. While the link was often attributed to general inflammation, the exact mechanism remained unclear.

This led researchers at Hiroshima University to trace the path of infection from the gums to the heart and test whether Porphyromonas gingivalis, a key bacterium in gum disease, directly contributes to the structural and electrical changes seen in AFib.⁴

• Oral bacteria reached and embedded in heart tissue — To find out how P. gingivalis affects the heart, the team studied what happened after it entered the bloodstream. In mice with long-term gum infections, they found the bacterium embedded in the tissue of the left atrium, a part of the heart involved in controlling rhythm.

In comparison, the uninfected mice showed no signs of tooth damage and no detectable traces of the bacterium in their heart tissue. This discovery provided concrete evidence that oral pathogens don’t just circulate — they lodge in cardiac tissue and alter its function.

• Bacterial infection triggered scarring and electrical disruption — The heart tissue where P. gingivalis was found became fibrotic, meaning it had started to stiffen with scar-like material. This kind of scarring disrupts how electrical signals move through the heart and is a known risk factor for AFib. Previous research has shown that galectin-3 and TGF-beta1, which are both well-known drivers of scarring, were significantly elevated in the P. gingivalis group.⁵

• Damage worsened with continued exposure — The findings showed that the longer the bacteria remained, the more pronounced the damage became. By week 18, mice with P. gingivalis had developed 21.9% fibrosis in their left atria, compared to 16.3% in uninfected mice, an increase that couldn’t be explained by aging alone. The bacteria appeared to be directly accelerating structural damage inside the heart.

• Bacterial exposure made the heart more prone to misfire — Using a technique called intracardiac stimulation, researchers tested how easily each heart could be pushed into AFib. Early in the study, both groups responded similarly. But by the end, the mice exposed to P. gingivalis were six times more likely to slip into arrhythmia, which means bacteria actively made their heart more unstable.

• Human heart tissue confirmed the pattern — The researchers also examined heart tissue from 68 patients undergoing surgery for atrial fibrillation. Before surgery, each patient had a dental exam to assess gum inflammation and periodontal disease severity. What they found mirrored the animal results — P. gingivalis was present in the hearts of many patients, especially those with more advanced gum disease.

• More gum disease meant more bacteria and more damage — The study revealed a step-by-step connection: periodontal inflammation increased bacterial load in the atrial tissue, and higher bacterial load led to more damage. This was the first time that the link had been clearly demonstrated in both animal models and human hearts.

• A new pathway to AFib, bypassing traditional risk factors — Shunsuke Miyauchi, the study’s lead author and assistant professor at Hiroshima University’s Graduate School of Biomedical and Health Sciences, explained:

“P. gingivalis invades the circulatory system via the periodontal lesions and further translocates to the left atrium, where its bacterial load correlates with the clinical severity of periodontitis.

Once in the atrium, it exacerbates atrial fibrosis, which results in higher AFib inducibility. Therefore, periodontal treatment, which can block the gateway of P. gingivalis translocation, may play an important role in AFib prevention and treatment.”⁶

Large-Scale Data Confirms That Chronic Gum Disease Raises AFib Risk

While the Circulation study demonstrated how specific oral bacteria infiltrate the heart and directly alter its structure, broader population-level research offers additional perspective. A large-scale epidemiological study from South Korea followed over 1.2 million adults for 14 years to explore whether changes in gum disease status affect the risk of developing AFib.⁷

• The worse the gum health, the higher the AFib risk — Of the 1.25 million individuals tracked, 25,402 developed AFib during the study period. Those with chronic gum disease had a 4% higher risk, followed by a 3% increase in those who developed it later during the study. People who recovered had a 3% lower risk than those with persistent disease, and those who never had gum disease had the lowest risk overall.

• Lifestyle factors influenced outcomes but did not fully explain them — People with chronic periodontal disease were more likely to smoke, drink alcohol, and have other health complications such as hypertension and metabolic disorders. While these patterns contributed to some of the risk, the association between gum disease and AFib persisted even after adjusting for all lifestyle and clinical variables.

• Reversing gum disease makes a big difference — People who healed from gum disease had about the same risk of developing AFib as those who never had gum disease at all. This suggests that reversing gum inflammation may restore cardiovascular stability, highlighting the importance of treating gum disease before it becomes chronic or leads to irreversible tissue damage that continues to influence systemic risk.

• Oral hygiene may offer a viable form of cardiac prevention — The authors note that recovery from gum disease through professional scaling or consistent hygiene practices lowers systemic inflammation and bacterial load. Previous trials have shown that periodontal treatment reduces inflammatory biomarkers, suggesting a direct therapeutic avenue for AFib risk reduction.

For more information on how gum disease harms your heart and overall health, read “Poor Oral Health Wreaks Havoc on Your Heart and Brain.”

Protecting Your Oral Health Early Is the Best Strategy

Gum disease often progresses silently, with few visible symptoms until it reaches more advanced stages.⁸ According to the U.S. Centers for Disease Control and Prevention (CDC), nearly half (42%) of adults aged 30 and older show signs of gum disease, and 9% have a severe form of the condition.⁹

• Establish consistent oral hygiene habits — Protecting your heart and reducing systemic inflammation starts with your mouth. Prioritize regular brushing, flossing with chemical-free dental floss, tongue scraping, and professional cleanings from a mercury-free biological dentist. These habits are essential for maintaining healthy gums and preventing long-term disease.

• Try oil pulling with coconut oil — Coconut oil offers antibacterial and antiviral benefits that make it ideal for oil pulling. Studies show that this practice reduces plaque and gingivitis, lowers plaque index scores, and decreases bacterial colony counts in saliva.¹⁰ To learn more, read “Why Is Oil Pulling Suddenly All the Rage?”

• Focus on a nutrient-dense, whole-food diet — A diet rich in fresh vegetables, fruits, healthy fats, and high-fiber whole foods supports your oral microbiome and strengthens your immune defenses. Refined sugar and processed foods, on the other hand, fuel harmful bacteria that cause plaque buildup, decay, and gum disease.

• Address sleep and stress to support immune resilience — Chronic stress and inadequate sleep weaken your immune system, making it harder for your body to fight off oral infections. If you’re dealing with recurring gum issues or inflammation, take a close look at your sleep quality and stress load as part of your prevention plan.

• Quit vaping and smoking — Whether it’s from cigarettes or e-cigarettes, every puff introduces compounds that inflame tissue, impair blood flow, and accelerate gum destruction, including nicotine, artificial flavorings, and chemical aerosols.¹¹ The only way to fully protect yourself from the damage is to quit completely.

If quitting immediately feels overwhelming, start by gradually cutting back on how often you smoke. Replace the habit with constructive activities or restorative practices. Tools like the Emotional Freedom Techniques (EFT) also help manage cravings and emotional stress during the quitting process.

• Schedule regular dental cleanings and evaluations — Even with consistent brushing and flossing, plaque and tartar still accumulate in areas that are difficult to reach. Professional cleanings help remove hardened buildup that contributes to gum inflammation and periodontal disease.

Regular evaluations also allow early detection of gum recession, pocket formation, or other signs of gum degeneration that may go unnoticed at home.

For more comprehensive care, consider working with a biological dentist. This holistic approach to oral health takes into account how your gum health influences your entire body, not just your teeth. To find a biological dentist near you, explore the directories linked below:

◦Consumers for Dental Choice

◦Dental Amalgam Mercury Solutions (DAMS) — Email them here or call 651-644-4572 for an information packet

◦Huggins Applied Healing

◦International Academy of Biological Dentistry & Medicine (IABDM)

◦International Association of Mercury Safe Dentists

◦Talk International

Small, daily actions compound over time, and taking your oral health seriously is one of the most effective ways to support your overall well-being. For more insight into how your habits shape oral microbiome health, see “Your Lifestyle Plays a Role in Your Oral Microbiome Composition.”

Frequently Asked Questions (FAQs) About Gum Disease and AFib

Q: What is the link between gum disease and AFib?

A: Research shows that chronic gum disease, especially when caused by bacteria like Porphyromonas gingivalis, increases your risk of heart problems. These bacteria travel through the bloodstream, settle in heart tissue, and trigger inflammation and scarring that disrupt normal heart rhythm, raising the risk of atrial fibrillation.

Q: Does treating gum disease lower your risk of AFib?

A: Yes. A large South Korean study of over 1.25 million people found that those who recovered from gum disease had a lower risk of developing AFib compared to those with ongoing periodontal inflammation. In fact, their risk was nearly identical to people who never had gum disease.

Q: How common is gum disease and who is most at risk?

A: According to the CDC, about 42% of U.S. adults aged 30 and older have some form of gum disease, and 9% have severe periodontitis. Risk increases with age, poor oral hygiene, smoking, stress, and chronic illnesses like diabetes.

Q: Can gum disease affect other parts of the body besides the heart?

A: Yes. Gum disease has been linked to a wide range of systemic conditions, including Alzheimer’s disease, Type 2 diabetes, and rheumatoid arthritis. The same bacteria and inflammatory signals that damage oral tissue can travel through the bloodstream and trigger immune responses in distant organs, making oral health a key part of overall wellness.

Q: What lifestyle habits can protect against both gum disease and AFib?

A: A few key habits include avoiding smoking and vaping, eating a nutrient-dense diet, managing stress, getting quality sleep, and maintaining consistent oral hygiene. These steps support immune function and help control inflammation throughout the body, including the gums and the heart.

July 13, 2025
Minnesota Lynx waive former Top 10 pick after loss to Chicago Sky

The Minnesota Lynx have waived second-year forward Alissa Pili, per the WNBA’s transactions page. Pili, who was drafted with the 8th pick in 2024, wasn’t able to crack the rotation in her first two seasons in Minnesota. Now, her tenure comes to an end.

Pili appeared in 36 games across her first two seasons, averaging 2.2 points and 1.2 rebounds in 6.1 minutes per game. Pili’s best game this season came on June 14th, in which she recorded 8 points in a 10-minute stint against the Sparks. But, she never managed to break through before being waived midseason.

Alissa Pili was waived by the Minnesota Lynx on Saturday morning.
Photo by David Sherman/NBAE via Getty Images

Last year, during the WNBA Finals, Pili told SB Nation that getting regular DNPs was a mental challenge.

“It’s definitely taken a toll on me mentally,” she said. “I’ve never been in this position before, and my coach knows that.”

Still, she expressed gratitude for the opportunity to be a part of such high-profile moments.

“There aren’t a lot of rookies that get to be in this position I’m in, and the fact that our team is so successful has been really fun to be a part of,” Pili said. “It’s just been a very great learning experience. I’m trying to soak everything in.”

Pili was an elite college player; as a freshman at the University of Southern California, she averaged 16.3 points per game, and in her senior season at her University of Utah, she was one of the most efficient scorers in the country, averaging 21.4 points per game on 55% shooting, while shooting 40.4% from beyond the arc.

The announcement came shortly after the Lynx’s 87-71 loss to the Chicago Sky. The Lynx are now 18-4 on the season, owners of the best record in the WNBA. Presumably, Minnesota will sign another player to their 12th roster spot in place of Pili, but who that will be has yet to be announced.

July 13, 2025
7.11 Friday Faves – The Fitnessista

Hi friends! Happy Friday! What are you up to this weekend? We’re celebrating my nana’s 90th birthday (!), going to dinner at our friends’ house tomorrow night, and family dinner at our house on Sunday. I love summer so much. Kids in AZ go back to school super early – early August – so we’re trying to live up this last month as much as possible.

*Heads up, still lots of time to enter this week’s giveaway! One lucky winner will get a Lumebox and some of my fave wellness goodies.

Some pics from the week:

Mazer being RIDICULOUS

Pasta salad and steak night!

Here’s what I put in the pasta salad:

– NOW Foods quinoa pasta

– Roasted red pepper

– Cucumber

– Artichoke hearts

– kalamata olives

– Feta

– Fresh mint and basil

– Seasoned it with leftover pesto, olive oil, balsamic, salt, pepper, and oregano. I made a giant batch and we all snacked on it for a few days.

It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.

7.4 Friday Faves

Fashion + beauty + random:

Thank you so so much to those of you who have shopped my links this week for the EquiLife sale, the Amazon Prime Day sale, and the Nordstrom sale. Whew!! EquiLife and Nordstrom are still going strong! If you want to order a detox kit for our fall detox (we start the day after Labor Day), the link is here.

Public access for the Nordstrom sale starts tomorrow and here are the bestseller so far:

– This perfect travel backpack

– This classic tote for work, travel, or life

– This kids’ fleece hoodie

– This ADORABLE girls’ set

– This is my go-to daily cleanser because it’s gentle enough for my eyes

– This cozy sweater at a ridiculous price

– Ordered this for Liv for Christmas

You can browse all of the top picks here! If you’re shopping during public access tomorrow, make a wish list today so you can easily add to cart in the morning.

This Anthro dress. It’s true to size, has the trendy drop waist situation, and lightweight enough to wear when it’s a million degrees outside.

We ordered a Skylight during Prime Day and we LOVE it already.

We synced our Google calenders so we can easily see what’s going on each week/month/day, add in meal plans and links to the recipes for the meals, and chore charts and rewards for the kids. As a paper planner kinda gal, I’ve fought digital calenders for yearrrsssss. I eventually realized that with the kids’ schedules and the Pilot’s work schedule, this is the way to track everything for everyone.

Read, watch, listen:

Trader Joe’s shopping ideas.

If you’re catching up on podcast episodes, you can find them all here!

Fitness, health, and good eats:

Making my way back to studio fitness classes and this week my return to Pure Barre. It killed me in the best way possible.

You can still get 50% off 12 months of workouts here.

Easy weeknight dinners.

Ordering as much as possible from Thrive Market and Butcher Box right now. It’s faster and easier just to grab produce, eggs, and dairy at the grocery store and not worry about much else.

This shrimp sushi bake looks so good!

Thank you so much for stopping by the blog today! Have an amazing weekend and I’ll see ya soon!

xoxo

Gina

Retry later

July 13, 2025
SpelHouse Alums Support Atlanta‘s Kids With ‘Camp HBCYouth’

by Kandiss Edwards

July 12, 2025

Spelman and Morehouse alums, Reagan Fresnel and Brian Wright, are introducing students to higher-ed through “Camp HBCYouth.”

HBCU alums are giving Atlanta campers an early taste of college life at an HBCU-led summer camp, Capital B Atlanta reported.

Camp HBCYouth was designed to spark interest in historically Black colleges and enhance academic skills. The program offers affordable access and “camperships” for underserved families, said Reagan Fresnel, founder and Spelman alum.

Fresnel recalled attending a summer program at Morgan State and wanting to bring that experience home. Along with Morehouse alum Brian Wright, that is exactly what she did.

“Only 5% of Black children attend summer camp, so we are carving out space for our students,” Fresnel said to Capital B Atlanta.

She described the camp as a pipeline into HBCUs. HBCYouth strives to instill college values like legacy, community, and excellence in students early in life. To that end, the camp currently serves elementary school students.

Camp counselors are current HBCU students or graduates. At a July 3 field day held at Morehouse’s football stadium, campers took part in tug-of-war, water games, and football training led by NFL cornerback A.J. Terrell Jr. of the Falcons, sponsored by his foundation.

At the West End Spelman campus on July 9, elementary-aged girls painted a mural under the guidance of HBCU students. The camp integrates STEAM, Black history, wellness, sports, and academic enrichment aimed at preventing summer learning loss. Campers received lessons in budgeting, literacy, and tennis lessons licensed through a partnership with the USTA. Each site serves 60 to 70 children, and organizers say nearly 1,000 students have participated since the program began.

Lauren Reed, Camp HBCYouth’s director of marketing, said that hiring HBCU students provides younger campers with mentors who look like them and reflect college success.

“We want them to see people they can look up to,” she said. Spelman senior Skylar Sanford, working as a counselor, said she saw her role as mentorship and sharing joy.

Supported in part by Walmart and Amazon Access, Camp HBCYouth also offers meals to combat food insecurity and maintains a tuition of around $250 per week. Fresnel said the founders are exploring expansion to all HBCUs, extending programming from elementary to high school age to build a sustained pathway into college.

Founded in 2021 by Spelman alums Fresnel and Wright, Camp HBCYouth offers a seven-week day camp on four HBCU campuses—Spelman, Morehouse, Tennessee State, and Clark Atlanta.

Atlanta’s robust HBCU presence—driven by the Atlanta University Center, the nation’s largest HBCU consortium—provides a rich cultural backdrop for this initiative . Camp HBCYouth aims to reinforce that legacy and ensure Black youth have early exposure to environments that reflect their potential and aspirations.

RELATED CONTENT: Georgia HBCUs Are Helping Displaced Students Impacted By Job Corps Shut Downs

July 12, 2025
7 strategic cyber steps for the Chief Underwriting Officer | Insurance Blog
Cyber is an expanding net-new growth area with opportunity to deliver a compelling insurance offering especially in the mid-market. Yet, the path to becoming a market-leading and profitable cyber insurer is fraught with challenges. In this article, we outline the essential strategies to develop a top-tier cyber offering, culminating in a guide to the 7 strategic cyber steps for the Chief Underwriting Officer.

Why cyber in the mid-market has unique challenges to mitigate

The cyber risk landscape is evolving so rapidly that insurers need a robust framework to for example enable continuous data-led learning from previous claims, deliver a seamless quote and bind process, and to mitigate unintended risk aggregation.

While the SME market will typically purchase standard cyber coverage direct and online, the mid-market consists of companies that are serviced by brokers and agents. These companies require insurers to possess both foundational and advanced capabilities to effectively address the unique challenges of cyber risk in the mid-market. The key challenges that are unique to cyber in the mid-market are as follows:

Transparency and clarity for brokers and agents: As the mid-market is predominantly serviced by brokers and agents, it’s crucial that the insurer’s risk appetite and underwriting approach are transparent. Whether the insurer offers a dedicated cyber broker portal or utilizes existing portals for multiple lines of business, the key is to have a transparent risk appetite and to make it seamless for brokers to compare quotes and to place business. Additionally, it is imperative to turn around accurate quotes on a same-day basis.

Need for both standard and bespoke policies: The mid-market consists of companies that purchase both standard and bespoke policies. Insurers therefore need to be able to quickly turn around changes to policy terms, changes to exclusions, or a different mix of higher deductibles or sub-limits. Some mid-market companies have sophisticated requirements on risk mitigation, prevention and incident response planning. For large mid-market customers there can be a need for in-depth exposure analysis to design the right insurance coverage.

Significant amounts of data: Whilst no more than four data points are required from an SME customer for a standard cyber policy (name, industry, revenue, and the customer’s website), far more data points are required by mid-market customers. Some data points can be obtained through open APIs and structured data intake from brokers, but the higher complexity of the risk, the higher the likelihood is for the relevant data points to arrive in unstructured documents.

Establishing a robust digital infrastructure for cyber insurance

Cyber insurers need foundational capabilities across distribution, quote, and bind to ensure a seamless business process. The operating model begins and ends with being focused on the customer and broker experience. Whether insurers choose to organise themselves according to the customer segment (e.g. a mid-market Center of Excellence servicing all lines of business) or according to the lines of business (e.g. a specialized one-stop-shop cyber team cutting across distribution, underwriting, and claims), it is important that this is a conscious choice made at the C-level.

All customers, irrespective of whether they purchase cyber insurance, should quantify their cyber risk and define their key cyber risk scenarios as part of their incident response planning. If they do not, they are running an unknown and potentially significant risk through the balance sheet. Some insurers may choose to invest in risk scenario capabilities, whereas others will rely on brokers or outsource to cybersecurity experts. The capabilities required for an in-depth exposure analysis is similar to what some insurers offer in a cyber saferoom that provides a secure space for pre-incident advice and training, cyber stress-testing, cybersecurity readiness verification tools, detection and response solutions, incident response planning, notification services and embedded claims services.

A key foundational capability for cyber is a strong digital core and master data management that is fit-for-purpose. Insurers require strategic tools like a robust digital core and fit-for-purpose master data management to perform detailed exposure analysis at the quote stage. These tools facilitate granular risk accumulation and establish a framework for measuring and understanding aggregated cyber risk exposure based on various parameters, including industry sector, underlying hardware and software, cybersecurity maturity, supply chains, jurisdiction, and company size. A detailed exposure management framework is crucial for effectively mitigating the risk of unintended risk aggregation.

Building advanced market leading cyber capabilities

A critical component to becoming a market-leading cyber insurer is that the technology and data capabilities must be architected to work at scale and in real-time. Cyber insurance is among the most challenging sectors due to the potentially catastrophic and boundary-less nature of breaches. Cyber incidents can be continuously evolving and unpredictable, akin to oil spillages, and can critically impact businesses, societies, and essential infrastructure like hospitals, water and sewage systems, and airports. Today, the potential for insurers to face unintended risk aggregation is a clear and present threat.

As mentioned above, significantly more data points need to be captured and modelled at the quote and bind stage for mid-market cyber policies. Additionally, at first notice of loss, there can be hundreds of relevant data points, which is far more than for example with a motor claim, where insurers typically capture 20-30 data points that are motor specific (vehicle details, purpose of use, witness details, IoT data etc.). For a cyber claim there are more than 100 data points that can be relevant for the continuous learning and refinement that feeds into exposure management, the actuarial tables, and the risk controls in the underwriting system. This in turn is what enables a market-leading insurer to remain profitable through a robust framework around risk appetite and pricing.

As previously covered, there is a scarcity of cyber talent with deep proficiency in cybersecurity protocols and a deep understanding of the constantly evolving regulations and legislation across IT, AI, GDPR, and consumer privacy. Whilst investing in talent and continuously upskilling underwriters and claims adjusters, there are high-impact use cases in cyber insurance for AI and Gen AI solutions. We have seen AI and Gen AI save underwriters tens of hours a month and empower them to only spend their time on niche and hazardous risk areas that require deep human expertise.

Insurers with a strong digital core can move quickly on accelerating profitable growth in cyber, but most insurers are coming to the realization of the investments needed to implement AI and Gen AI at scale. Per Accenture’s Pulse of Change research, 46% of insurance C-suite leaders say it will take more than 6 months to scale up Gen AI technologies and take advantage of the potential benefits. If applications and data are not on the cloud, and if there is not a strong security layer, then benefiting from Gen AI at scale is virtually impossible.

The 7 strategic cyber steps for the Chief Underwriting Officer

In today’s rapidly evolving technology landscape, Chief Underwriting Officers face the critical task of steering their organizations through the complexities of cyber insurance. The following strategic steps are a roadmap for insurers to not only survive, but thrive in this challenging environment:
1. Define your identity in cyber insurance: Decide whether you want to be a conservative insurer, a fast follower, or a market leader. This choice will guide your investments and emphasize cyber as a core part of your business.
2. Establish your cyber brand: Determine your signature offering in cyber insurance, whether it’s leading-edge risk consulting, competitive pricing, AI-powered and streamlined processes, or a strong reputation in claims service.
3. Opt for specialization: Choose between establishing a dedicated mid-market Center of Excellence (CoE), a cyber-specific CoE, or a hybrid operation model.
4. Enhance responsiveness: Transform or deploy new capabilities to deliver accurate quotes within a few hours.
5. Refine underwriting practices: Decide on the optimal number of underwriting variables for technical pricing. Reverse-engineer your processes to capture essential data at the broker submission and claim notification stages.
6. Assess cyber exposure management: Engage external experts to evaluate your cyber exposure management helping to avoid unintended risk aggregation.
7. Invest in talent: Focus on a talent strategy that enhances skills and integrates advanced technologies like AI and Gen AI to keep pace with the evolving cyber risk landscape.
Measuring the path to being a cyber market leader

Designing and executing a leading framework for cyber insurance presents significant challenges. A crucial aspect involves defining success, establishing metrics for measurement, and determining the necessary actions to achieve these goals. Continuously monitoring financial and operational metrics is essential for timely adjustments, ensuring the capture of profitable growth in the cyber mid-market. For further discussion, please contact Carmina Lees and Matthew Madsen.
July 12, 2025
The Hidden Cost of Happy Hour: 6 Midlife Drinking Red Flags Every Woman Should Know

Women. Alcohol. Midlife.

What could go wrong?

At first glance, nothing seems too crazy. So, you’re kicking back and relaxing with a little more alcohol than you used to. No biggie. You deserve it. The kids are gone. You have some extra time on your hands. Why not let loose a little more often?

The only problem? Letting loose is killing us.

A study led by Dr. Ibraheem Karaye highlights the narrowing gender gap when it comes to binge drinking and alcohol-related deaths. Not exactly the kind of gender gap we’re trying to close.

The most surprising part? Midlife women are now the fastest-growing segment of binge drinkers.

More specifically: women in midlife who are thriving on the outside. The ones with high incomes, prestigious careers, advanced degrees—and a fridge full of organic produce. These are the women doing yoga, running 10Ks, tracking their steps, buying designer collagen peptides, keeping up with their mammograms… and drinking more than ever before.

So, Why Are We Drinking So Much?

In a word: stress.

The pressure of trying to keep it all together. The transitions that hit hard in midlife: empty nests, divorce, career upheaval, aging parents. And all the feelings that come with them—grief, boredom, loneliness, rage, existential unease.

Alcohol has been sold to us as the perfect cure. Not just acceptable—aspirational. A glass of wine is self-care. A weekend bender is “Mommy’s reward.” It’s become the socially sanctioned way to soothe, celebrate, and survive.

But here’s the problem: you’re trying to feel better, get stronger, sleep more deeply, and finally prioritize yourself—and alcohol is quietly undoing all of that. It disrupts your sleep cycle, spikes your cortisol, slows your metabolism, and robs your body of essential nutrients.

If you’re hitting the gym but still hitting the wine bottle, you’re basically driving with the brakes on.

6 Midlife Drinking Red Flags to Watch For

Red Flag #1: Thinking Any Amount of Alcohol Is Safe

If you’ve been on the fence about exploring your relationship with alcohol, start here. In 2023, the World Health Organization declared that no amount of alcohol is safe for consumption.

Alcohol is classified as a Group 1 carcinogen—right alongside asbestos and tobacco. It’s tied to at least seven types of cancer, including breast cancer. If you’re doing everything else to stay healthy, this fact alone deserves your attention.

Red Flag #2: You’re Drinking to Cope

Or to take the edge off. If alcohol has become one of your go-to coping strategies, it’s time to add new tools to your emotional toolbox.

Drinking to cope is a one-way ticket to dependence. It numbs your senses, preventing you from processing the things you actually need to deal with.

And alcohol doesn’t just mute the hard feelings—it dulls your joy, too. If you’re struggling to feel happiness or connection like you used to, your nightly glass (or bottle) of wine may be playing a role.

Red Flag #3: Your Social Life Revolves Around Alcohol

This one creeps up slowly. And it can be hard to see—because the trees are so thick, you miss the forest entirely.

Alcohol is everywhere now: birthday parties, book clubs, sporting events, charity fundraisers. Look at your social calendar. Is it filled with boozy brunches, happy hours, dinner parties, or nights in with wine on the couch?

Try exploring other ways to connect. Host a dinner party with alcohol-free cocktails. Plan a sunrise hike. Redefine what it means to “catch up.” Stay curious.

Red Flag #4: “Me Time” = Wine Time

Has wine become your reward for time alone?

When my kids were with their dad, or I finally had a night off, I instinctively reached for a bottle. During my divorce, I drank more—and I drank alone. I thought I was soothing myself, but really, I was staying stuck.

Wine didn’t help me heal. It kept me from healing.

Red Flag #5: You’re Binge Drinking Without Knowing It

I used to think binge drinking was for college kids. Beer pong and vodka shots. But for women, binge drinking is defined as 4+ drinks in a single sitting.

That 12-ounce wine glass you fill to the brim? That’s not one drink—it’s almost three.

If your tolerance has crept up, it may be masking how much you’re drinking—and how much it’s affecting your body.

Red Flag #6: Your Workouts Feel Harder Than They Should

Alcohol affects everything: cardiovascular health, motivation, recovery time. It increases inflammation, slows muscle repair, and leaves you sore longer.

If you’re chalking up sluggish workouts or recurring injuries to “just getting older,” it might be time to consider whether alcohol is making your body feel older than it actually is.

So Now What?

If any of these red flags hit a little close to home, take a breath. This isn’t about shame. It’s about power.

Knowing the truth about alcohol gives you the chance to decide what kind of life you want to live—and how strong you want to feel in it.

If you’re curious about cutting back, experiment with a few alcohol-free weeks. Track how your workouts feel, how you sleep, how you show up in your relationships. You might be surprised by what comes back online when alcohol is off the table. —Krysty

Curious about what life can look like alcohol-free? I’m a sobriety coach, and I write about the messy middle of midlife and sober curiosity at krystykrywko.substack.com. Come hang out—or check out purpledogsober.com.

July 12, 2025