Category: Health

CLARKESVILLE, Ga. — Last September, Alton Fry went to the doctor concerned he had high blood pressure. The trip would result in a prostate cancer diagnosis.

So began the stress of trying to pay for tens of thousands of dollars in treatment — without health insurance.

“I’ve never been sick in my life, so I’ve never needed insurance before,” said Fry, a 54-year-old self-employed masonry contractor who restores old buildings in the rural Appalachian community he’s called home nearly all his life.

Making sure he had insurance was the last thing on his mind, until recently, Fry said. He had been rebuilding his life after a prison stay, maintaining his sobriety, restarting his business, and remarrying his wife. “Things got busy,” he said.

Now, with a household income of about $48,000, Fry and his wife earn too much to qualify for Georgia’s limited Medicaid expansion. And he said he found that the health plans sold on the state’s Affordable Care Act exchange were too expensive or the coverage too limited.

In late April, a friend launched a crowdfunding campaign to help Fry cover some of the costs. To save money, Fry said, he’s taking a less aggressive treatment route than his doctor recommended.

“There is no help for middle-class America,” he said.

More than 26 million Americans lacked health insurance in the first six months of 2024, according to the Centers for Disease Control and Prevention.

The uninsured are mostly low-income adults under age 65, and people of color, and most live in the South and West. The uninsured rate in the 10 states that, like Georgia, have not expanded Medicaid to nearly all low-income adults was 14.1% in 2023, compared with 7.6% in expansion states, according to KFF, a health information nonprofit that includes KFF Health News.

Health policy researchers expect the number of uninsured to swell as the second Trump administration and a GOP-controlled Congress try to enact policies that explicitly roll back health coverage for the first time since the advent of the modern U.S. health system in the early 20th century.

Under the “One Big Beautiful Bill Act” — budget legislation that would achieve some of President Donald Trump’s priorities, such as extending tax cuts mainly benefiting the wealthy — some 10.9 million Americans would lose health insurance by 2034, according to estimates by the nonpartisan Congressional Budget Office based on a House version of the budget bill.

A Senate version of the bill could result in more people losing Medicaid coverage with reductions in federal spending and rules that would make it harder for people to qualify. That bill suffered a major blow Thursday when the Senate parliamentarian, a nonpartisan official who enforces the chamber’s rules, rejected several health provisions — including the proposal to gradually reduce provider taxes, a mechanism that nearly every state uses to increase its federal Medicaid funding.

The number who could lose insurance could rise to 16 million if proposed rule changes to the ACA take effect and tax credits that help people pay for ACA plans expire at the end of the year, according to the CBO. In KFF poll results released in June, nearly two-thirds of people surveyed viewed the bill unfavorably and more than half said they were worried federal funding cuts would hurt their family’s ability to obtain and afford health care.

Like Fry, more people would be forced to pay for health expenses out-of-pocket, leading to delays in care, lost access to needed doctors and medications, and poorer physical and financial health.

“The effects could be catastrophic,” said Jennifer Tolbert, deputy director of KFF’s Program on Medicaid and the Uninsured.

A patchwork system

The House-passed bill would represent the largest reduction in federal support for Medicaid and health coverage in history, Tolbert said. If the Senate approves it, it would be the first time Congress moved to eliminate coverage for millions of people.

“This would take us back,” she said.

The United States is the only wealthy country where a substantial number of citizens lack health insurance, due to nearly a century of pushback against universal coverage from doctors, insurance companies, and elected officials.

“The complexity is everywhere throughout the system,” said Sherry Glied, dean of New York University’s Wagner School of Public Service, who worked in the George H.W. Bush, Clinton, and Obama administrations. “The big bug is that people fall between the cracks.”

This year, KFF Health News is speaking to Americans about the challenges they face in finding health insurance and the effects on their ability to get care; to providers who serve the uninsured; and to policy experts about why, even when the nation hit its lowest recorded uninsured rate in 2023, nearly a tenth of the U.S. population still lacked health coverage.

So far, the reporting has found that despite decades of policies designed to increase access to care, the very structure of the nation’s health insurance system creates the opposite effect.

Government-backed universal coverage has eluded U.S. policymakers for decades.

After lobbying from physician groups, President Franklin D. Roosevelt abandoned plans to include universal health coverage in the Social Security Act of 1935. Then, because of a wage and salary cap used to control inflation during World War II, more employers offered health insurance to lure workers. In 1954, health coverage was formally exempted from income tax requirements, which led more employers to offer the benefit as part of compensation packages.

Insurance coverage offered by employers came to form the foundation of the U.S. health system. But eventually, problems with linking health insurance to employment emerged.

“We realized, well, wait, not everybody is working,” said Heidi Allen, an associate professor at the Columbia School of Social Work who studies the impact of social policies on access to care. “Children aren’t working. People who are elderly are not working. People with disabilities are not working.”

Yet subsequent efforts to expand coverage to all Americans were met with backlash from unions who wanted health insurance as a bargaining chip, providers who didn’t want government oversight, and those who had coverage through their employers.

That led policymakers to add programs piecemeal to make health insurance accessible to more Americans.

There’s Medicare for older adults and Medicaid for people with low incomes and disabilities, both created in 1965; the Children’s Health Insurance Program, created in 1997; the ACA’s exchange plans and Medicaid expansion for people who can’t access job-based coverage, created in 2010.

As a result, the U.S. has a patchwork of health insurance programs with numerous interest groups vying for dollars, rather than a cohesive system, health policy researchers say.

Falling through the cracks

The lack of a cohesive system means even though Americans are eligible for health insurance, they struggle to access it, said Mark Shepard, an associate professor of public policy at the Harvard Kennedy School of Government. No central entity exists in the U.S. to ensure that all people have a plan, he said.

Over half of the uninsured might qualify for Medicaid or subsidies that can help cover the costs of an ACA plan, according to KFF. But many people aren’t aware of their options or can’t navigate overlapping programs — and even subsidized coverage can be unaffordable.

Those who have fallen through the cracks said it feels like the system has failed them.

Yorjeny Almonte of Allentown, Pennsylvania, earns about $2,600 a month as an inspector in a cabinet warehouse. When she started her job in December 2023, she didn’t want to spend nearly 10% of her income on health insurance.

But, last year, her uninsured mom chose to fly to the Dominican Republic to get care for a health concern. So Almonte, 23, who also needed to see a doctor, investigated her employer’s health offerings. By then she had missed the deadline to sign up.

“Now I have to wait another year,” she said.

In January, Camden, Alabama, resident Kiana George, who’s uninsured, landed in an intensive care unit months after she stopped seeing a nurse practitioner and taking blood pressure medications — an ordeal that saddled her with nearly $7,000 in medical bills.

George, 30, was kicked off Medicaid in 2023 after she got hired by an after-school program. It pays $800 a month, an income too high to qualify her for Medicaid in Alabama, which hasn’t expanded to cover most low-income adults. She also doesn’t make enough for a free or reduced-cost ACA plan.

George, who has a 9-year-old daughter, said she “has no idea” how she can repay the debt from the emergency room visit. And because she fears more bills, she has given up on treatment for ovarian cysts.

“It hurts, but I’m just gonna take my chances,” she said.

Debating the high cost of care

Researchers have known for decades that a lack of insurance coverage leads to poor access to health care, said Tom Buchmueller, a health economist at the University of Michigan Ross School of Business.

“It’s only more recently we’ve had really good, strong evidence that shows that health insurance really does improve health outcomes,” Buchmueller said.

Research released this spring by the National Bureau of Economic Research found that expanding Medicaid reduced low-income adults’ chances of dying by 2.5%. In 2019, a separate study published by that nonpartisan think tank provided experimental evidence that health insurance coverage reduced mortality among middle-aged adults.

In late May, the House narrowly advanced the budget legislation that independent government analysts said would result in millions of Americans losing health insurance coverage and reduce federal spending on programs like Medicaid by billions of dollars.

A key provision would require some Medicaid enrollees to work, volunteer, or complete other qualifying activities for 80 hours a month, starting at the end of 2026. Most Medicaid enrollees already work or have some reason they can’t, such as a disability, according to KFF.

House Speaker Mike Johnson has defended the requirement as “moral.”

“If you are able to work and you refuse to do so, you are defrauding the system. You’re cheating the system,” he told CBS News in the wake of the bill’s passage.

A Senate version of the bill also includes work requirements and more frequent eligibility checks for Medicaid recipients.

Fiscal conservatives argue a solution is needed to curb health care’s rising costs.

The U.S. spends about twice as much per capita on health care than other wealthy nations, and that spending would grow under the GOP’s budget bill, said Michael Cannon, director of health policy studies at the Cato Institute, a think tank that supports less government spending on health care.

But the bill doesn’t address the root causes of administrative complexity or unaffordable care, Cannon said. To do that would entail, for instance, doing away with the tax break for employer-sponsored care, which he said fuels excessive spending, high prices, and ties health insurance to employment. He said the bill should cut federal funding for Medicaid, not just limit its growth, to reduce excessive health care prices and spending.

The bill would throw more people into a high-cost health care landscape with little protection, said Aaron Carroll, president and CEO of AcademyHealth, a nonpartisan health policy research nonprofit.

“There’s a ton of evidence that shows that if you make people pay more for health care, they get less health care,” he said. “There’s lots of evidence that shows that disproportionately affects poor, sicker people.”

Labon McKenzie, 45, lives in Georgia, the only state that requires some Medicaid enrollees to work or complete other qualifying activities to obtain coverage.

He hasn’t been able to work since he broke multiple bones after he fell through a skylight while on the job three years ago. He got fired from a county road and bridge crew after the accident and hasn’t been approved for Social Security or disability benefits.

“I can’t stand up too long,” he said. “I can’t sit down too long.”

In February, McKenzie started seeing double, but canceled an appointment with an ophthalmologist because he couldn’t come up with the $300 the doctor wanted in advance. His cousin gave him an eye patch to tide him over, and, in desperation, he took expired eye drops his daughter gave him. “I had to try something,” he said.

McKenzie, who lives in rural Fort Gaines, wants to work again. But without benefits, he can’t get the care he needs to become well enough.

“I just want my body fixed,” he said.

KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF.

Reviewed by Denise Asafu-Adjei, M.D., MPH

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A few years back, PN co-founder John Berardi, PhD, posted a shirtless photo of himself on his 47th birthday.

He called it his “anti-regress pic” and thanked 30 years of squats, deadlifts, presses, and chin-ups—among other exercises—for his chiseled six-pack, pumped chest, and bulging biceps.

The question many commenters posed:

“Are you on testosterone?”

Dr. Berardi explained in a follow-up post that while he wasn’t against testosterone replacement therapy (TRT) for people who needed it, he himself was not on this therapy, and his testosterone levels were boringly “normal.” He also offered some thought-provoking ideas about testosterone and aging.Dr. Berardi’s take is the opposite of what you generally hear, especially these days when…

• The mainstream opinion seems to be that declining testosterone is a harbinger of aging, frailty, and impotence—not to mention a threat to masculinity.
• Increasing numbers of middle-aged men are ditching traditional medical checkups for men’s-focused telehealth clinics that specialize in testosterone enhancement.¹
• Reddit communities have popped up solely to obsess over neuroscientist Andrew Huberman’s supplement recommendations for optimizing testosterone.
• Media outlets pump out story after story about “testosterone boosting” foods to eat and “testosterone lowering” foods to avoid.

Whether you’re a coach who fields the “How do I optimize testosterone?” question from clients—or just a regular dude hoping to age well—it’s easy to feel overwhelmed and confused by the conflicting information.

Are declining testosterone levels normal?

Do testosterone-boosting supplement regimens actually work?

Who benefits from testosterone therapy—and who doesn’t?

In this story, we’ll explore those questions and more.

What is testosterone?

Secreted by the testes, testosterone is the sex hormone responsible for male sexual characteristics such as big muscles, deep voices, and hairy chests. It’s a chemical messenger that plays a key role in various processes throughout the body, including sperm production and bone density.

(In women, who also need testosterone to keep various processes humming, testosterone is secreted by the ovaries and adrenal glands. Their bodies just make much less of it; about 10 to 20 times less than men.)

Possibly because of its relationship with muscle growth and sex drive, a lot of cisgender men think of testosterone in binary terms, with lower testosterone being bad and higher testosterone being good.

However, it’s more accurate to think of the relationship between testosterone and health as a continuum that goes from too low (problematic) to too high (also problematic), with the healthy range falling between the two extremes, says Denise Asafu-Adjei, MD, MPH, urologist, men’s health expert, and assistant professor of urology at Loyola University Chicago-Stritch School of Medicine.

As the chart below shows, the dangers of extremely low testosterone are similar to the risks of extremely high amounts (typically only achievable with the use of anabolic steroids).

Problems associated with extremely LOW testosterone	Problems associated with extremely HIGH testosterone
Brittle bones Reduced body and facial hair Loss of muscle mass Low libido (sex drive) Shrunken testicles Erectile dysfunction Low sperm count Gynecomastia (increased breast tissue) Irritability Poor concentration Fatigue Depression	Blood clots Heart damage High blood pressure Shrunken testicles Low sperm count Enlarged prostate Acne Fluid retention Increased appetite Insomnia Headaches Irritability Mood swings Impaired judgment

Low testosterone vs. lower testosterone

Testosterone levels naturally ebb with age, with most men losing about 1 to 2 percent annually starting around age 40. By age 75, most men have 30 percent less of the hormone than they did at age 25.²

(Fun fact: Between ages 25 and 80, men can expect their testicles to shrink 15 percent.³)

However, age-related drops in testosterone are not the same thing as “low testosterone.”

Hypogonadism is the medical term for low testosterone levels, and it affects about 35 percent of men older than 45 and 30 to 50 percent of men who have obesity or type 2 diabetes, according to the Endocrine Society, one of the professional public health organizations that sets hypogonadism treatment guidelines.

Not only can overly low testosterone make you feel fatigued and do a serious number on your sex drive, but it can also harm your bone and cardiovascular health, says Dr. Asafu-Adjei.

“You need testosterone for good bone strength,” says Dr. Asafu-Adjei. “As you get older, you’re already dealing with weaker bones, so having lowered testosterone isn’t going to help.”

Alternatively, bringing levels up to normal seems to offer cardiovascular benefits, she says. (The big caveat here is up to normal—not far above it.)

The importance of referring out

What if you or your client have most of the hallmark symptoms of hypogonadism but still have blood levels of testosterone in the normal range?

“Many men over 30 who feel down or low energy will now automatically blame their testosterone,” says Dr. Asafu-Adjei. “Their symptoms might be related to testosterone, but they also could be related to not sleeping, stress, or some other factor.”

That’s why seeing a healthcare professional specializing in men’s health and testosterone management is so important.

Such a physician can screen you or your client for dozens of other problems (like stress and poor sleep) and conditions (like diabetes, obesity, or sleep apnea) that either mimic the symptoms of hypogonadism or interfere with the production or signaling of testosterone.

In other words, supplemental testosterone is the answer for some men with symptoms of hypogonadism, but not all of them. An extensive workup is required.

“There are overlapping symptoms with low testosterone as well as a lot of nuances around hormone treatment,” says Dr. Asafu-Adjei.

“For example, outside of your total testosterone, we also look at your testosterone-to-estrogen ratio and other related hormones. That’s why it’s so important to go to someone who knows what they’re doing. They’ll take a deeper dive to figure out the root of the problem.”

So, if you specialize in coaching middle-aged and older men, get a urologist or endocrinologist in your referral network.

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7 evidence-based ways to optimize testosterone… naturally

On the Internet, if you look for ways to boost testosterone through lifestyle, you’ll quickly become inundated with supplement recommendations and lists of T-boosting and T-harming foods.

However, research-supported ways to optimize testosterone generally center on the fundamental dietary and lifestyle measures you’ve long heard are good for you.

They include the following:

Testosterone optimizer #1: Make sure you’re eating enough.

Your body prioritizes thinking (your brain) and movement (your muscles) above sex (your reproductive organs).

Think about it this way: If there was a famine, the last thing you’d need is another mouth to feed.

So, when you chronically burn more calories than you consume, hormone levels generally drop. (This is true in both men and women.)

“A lot of men in their 20s and 30s come to me about their low testosterone levels and their low testosterone symptoms,” says Dr. Berardi. “These are mostly guys who prioritize exercise. They work out a lot and watch what they eat. In other words, they are men experiencing mid- to long-term negative energy balance.”

Dr. Berardi’s advice is often not what men expect.

If their eating and exercise routines suggest they’re in a chronic negative energy situation, he simply recommends they eat an extra healthy snack or two a day.

“In situations like this, adding a couple hundred extra calories of high-quality protein and carbohydrate often fixes everything,” he says.

Those added calories could come from a couple scoops of whey protein mixed in milk with a nut butter and banana sandwich on the side, he says.

Another favorite snack of Dr. Berardi’s: A bowl of steel-cut oats with protein powder, cacao powder, dates, raw nuts, and nut butter.

Keep in mind: Eating too much (and gaining fat) can also affect testosterone, as we’ll cover soon. Use our FREE nutrition calculator to ensure you’re consuming the right amount of calories and nutrients to support hormone production.

Testosterone optimizer #2: Prioritize sleep.

Testosterone production has its own circadian rhythm: It’s higher in the morning and lower at the end of the day.

As you sleep, levels rise again, peaking during your first segment of rapid eye movement. This may explain why various sleep disorders—including sleep apnea—are associated with testosterone deficiency.⁷

A handful of small studies have looked at what happens to hormone levels when men skimp on sleep.⁸ In one of these studies, participants slept just five hours a night for eight days, resulting in a 10 to 15 percent drop in daytime testosterone levels. ⁹

The right amount of sleep varies from one person to another. However, if you routinely get fewer than seven hours and wake feeling exhausted, it’s a good bet you’re not getting enough. If you wake unrefreshed or struggle to sleep soundly, our 14-day sleep plan can help.

Testosterone optimizer #3: Maintain healthy body fat levels.

Body fat secretes aromatase, an enzyme that can convert some testosterone into estrogen.

According to some research, men categorized as overweight or obese tend to have slightly higher levels of estrogen, as well as the stress hormone cortisol. ^{10 11}

More research is needed to know whether these slightly higher estrogen levels are enough to contribute to hypogonadism.

In the meantime, however, a healthy body composition is vital for overall good health and may also help to optimize testosterone.

Keep in mind, as we said above, that too little body fat can also negatively affect testosterone levels. To ensure your body fat levels are in the optimal zone, use our FREE body fat calculator.

Testosterone optimizer #4: Get moving.

Regular exercise is associated with elevations in testosterone. It can also help you sleep more restfully and keep body fat in check.

Resistance training offers more of a testosterone boost than endurance exercise. (Two to three sessions a week is a great benchmark.)

However, endurance exercise can also help, providing you exercise at the right intensity, finds research. (That’s 30 minutes of rigorous activity, four to five times a week.¹²)

Overtraining without enough recovery can lead to the opposite effect though, potentially causing gains to plateau and suppressing testosterone.¹³

(See our FREE exercise library for 400+ expert how-to videos and a 14-day at-home workout program.)

Testosterone optimizer #5: Consume a well-rounded, healthy diet.

In addition to helping you avoid nutrient deficiencies that can drive down testosterone levels, a healthy diet protects your blood vessels.

That’s crucial for getting erections.

A study of 21,469 men found that those who consumed foods consistent with the Mediterranean diet had a lower risk of developing erectile dysfunction over ten years compared to men who didn’t follow the diet.¹⁴

“Mediterranean diets are also known to promote heart health,” says Dr. Asafu-Adjei.

The Mediterranean diet emphasizes fruit, vegetables, whole grains, nuts and legumes, and healthy fats from foods like olive oil, eggs, and fatty fish. It de-emphasizes red and processed meat, sugar-sweetened beverages, and sodium.

However, eating patterns that center on minimally processed whole foods likely offer the same benefits.

Many fruits, veggies, and other minimally processed whole foods are rich sources of flavonoids, a plant chemical that helps to improve blood flow and testosterone production.

(This visual eating guide can help you choose the best foods for your body.)

Testosterone optimizer #6: Avoid chronic emotional stress.

When you’re under stress, your body produces cortisol and other hormones that prepare you to fight, flee, or freeze. As these stress hormones flood your body, they suppress the production of reproductive hormones like testosterone.¹⁵

This high-cortisol, low-testosterone phenomenon is a likely consequence of millions of years of evolution.

Early humans who were more interested in mating than fleeing from sharp-clawed wild animals didn’t usually live long enough to pass their genes to the next generation.

However, not all short-term stressors dampen testosterone. Some can raise it temporarily, including exam stress or exercise.¹⁶

So, aim for the stress sweet spot where you feel energized and engaged with life but not so busy and harried that you have no time to relax, sleep, or enjoy life.

(Learn more: How to tell the difference between good stress and bad stress.)

Testosterone optimizer #7: Prevent zinc deficiency.

As a certified health coach, it’s out of your scope of practice to recommend supplements to treat a condition like hypogonadism.

In addition, the boost someone might get from a supplement pales in comparison to the six pieces of advice above, or to testosterone therapy.

With that important caveat out of the way…

There is a correlation between low zinc intake and low testosterone levels.^{17 18}

However, to benefit from supplementation, someone must truly be deficient in the mineral. Simply topping off someone’s already adequate zinc stores likely won’t lead to a testosterone boost, and may even cause harm.

Checking for and treating a mineral deficiency requires the expertise of someone trained in medical nutrition therapy. If you lack this training, encourage clients with low testosterone to talk to their healthcare professionals about whether a zinc supplement might help.

Use the Deep Health lens

Let’s circle back to Dr. Berardi’s hypothesis, first mentioned at the beginning of this story:

Some evolutionary biologists have indeed theorized that men evolved to have higher testosterone levels when they’re younger (to encourage mating) and lower levels when they’re older (to encourage parenting).¹⁹

However, this is more of a theory than a certainty.

What we can say with certainty is this: There’s no one-size-fits-all protocol for healthy testosterone levels.

When testosterone drops after middle age, some men feel lousy.

Even when they do everything right in the lifestyle department—exercising, eating a healthy diet, sleeping enough, and so on—they’re unable to raise testosterone into the normal range. For these men, a healthcare professional, thorough evaluation, and, if warranted, testosterone therapy can be life-changing.

At the same time, plenty of other men continue to thrive well into (and past!) middle age.

Sure, they may be unable to pack on muscle like they used to. But, if they’re paying attention, suggests Dr. Berardi, they might notice other pluses. Maybe they’re more patient, nurturing, and empathetic, for example.

“Don’t get me wrong. I’d be very unhappy with an inappropriate or clinically significant lowering of my hormone levels,” says Dr. Berardi. “However, if I can stay in the normal range and symptom-free with good lifestyle practices, I don’t think I have too much to worry about.”

Dr. Berardi recently turned 50.

“I’m at this stage where I see an interesting fork in the road,” he said.

“Will I gracefully accept aging and see this as a new season—or will I fight against it? I could color my hair, do hair transplants, top up my T levels, and get Botox injections. Or I could accept that there will be some eventual decline and ask, ‘What am I getting in return?’”

References

Click here to view the information sources referenced in this article.

If you’re a coach, or you want to be…

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Turmeric is a wonderful spice with so many benefits. I love using it in cooking, natural beauty recipes, and especially this refreshing lemonade! We keep this turmeric lemonade recipe on hand as a festive drink for summer barbecues, park picnics, and friends just stopping by.

Easy Turmeric Lemonade

We mostly know turmeric as a cornerstone of Indian cuisine and curry powders, mustards, and more. Unfortunately, many of the foods I love adding turmeric to, like soups, stews, and warm golden milk, don’t sound as good in hot summer weather.

This turmeric lemonade recipe is the ideal solution and a family favorite. I’ve been making it often for the kids so they can rehydrate while they’re playing outside and spending days at the beach. It’s incredibly easy to make and tastes great!

The turmeric provides a gorgeous color, but its earthy taste is mostly hidden by the tang of the lemon. I like to use liquid stevia to sweeten this, although any natural sweetener would work. Honey or maple syrup are some delicious options!

Benefits of Turmeric

So why is turmeric so great? Health experts often recommend turmeric as a way to help lower inflammation in the body. Thousands of studies show its benefits in promoting heart health, mental health, reducing inflammation, and ensuring balanced blood sugar. Turmeric also supports digestion, liver function, and is high in beneficial antioxidants as well.

You’ll also find turmeric in many of my beauty recipes and natural health remedies thanks to its external benefits. Turmeric can improve skin, whiten teeth, and even soothe rashes when added to a poultice. For a full list of turmeric’s benefits and uses, see this post. 

One of my favorite ways to get my daily dose of turmeric is with this easy, superfood lemonade.

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

Optional Flavor Boosts:

• Add a few thin slices of fresh ginger before blending
• Use a pinch of sea salt for hydration
• Use coconut water instead of plain water for electrolytes
• Try adding sparkling water after blending for a fizzy version
• Use lime juice instead of lemon, or orange juice (use 1 cup orange juice and reduce the water by 1/2 cup).

FAQ For Turmeric Lemonade

Why Drink It Immediately?
Turmeric tends to settle, and the fresh lemon juice may oxidize over time. Also, the crushed ice melts quickly, diluting the flavor and changing the texture. For best taste and benefits, enjoy right away.

How to Store it
If you need to make this ahead, store the lemonade in an airtight container in the fridge and shake or stir well before drinking. It’s best consumed within 24 hours.

How Much Sweetener to Use?
Adjust the sweetener to taste. Start with a little and increase as needed depending on your preference or your lemon’s tartness. 

Other Healthy and Delicious Summer Drinks

Looking for some more yummy drinks to keep you cool and hydrated this summer? Give some of these a try!

What’s your favorite way to use turmeric? Leave a comment and let us know!

In the same way that modern navigation systems have transformed how we travel, a robust and seamless network has become the essential guide for businesses in the modern age. Imagine trying to navigate a busy city with outdated maps or relying on a GPS system that doesn’t adapt to new routes. That’s the reality many organizations face when their networking solutions aren’t flexible, secure, or scalable enough to keep up with the evolving business landscape. 

Now, imagine having a GPS that’s constantly updated, reliable, and capable of guiding you effortlessly through any traffic or detours. That’s what Cisco SD-WAN delivers—an intelligent, secure, and simplified solution to help businesses stay on track, adapt to changing environments, and protect their users, data, and devices everywhere. 

This blog kicks off our Simpler, Smarter, and Safer series—a look at how Cisco SD-WAN helps customers build networks that are: 

• Simpler to manage, minimizing operational overhead and complexity while maximizing efficiency. 
• Smarter in decision-making, harnessing AI-powered intelligence to drive superior outcomes with enhanced performance and unwavering assurance. 
• Safer against evolving threats, ensuring consistent protection everywhere without compromising performance. 

During Cisco Live, we unveiled the latest updates to our SD-WAN solutions, showcasing Cisco’s ongoing commitment to innovation. These advancements are designed to empower businesses with seamless network management while delivering secure and resilient connectivity.  

One Security Service Edge (SSE) Foundation That Powers It All 

Today’s enterprises need consistent, cloud-delivered protection, no matter how users connect or where apps reside. Cisco Secure Access delivers exactly that, serving as the common SSE foundation powering secure connectivity across every Cisco SD-WAN fabric. Whether you’re using Catalyst SD-WAN, Meraki SD-WAN, or Cisco Secure Firewall (FTD), Cisco Secure Access ensures seamless, cloud-delivered security designed for modern distributed environments.  

Cisco Secure Access is tightly integrated into the Cisco SD-WAN fabric, delivering advanced threat protection for internet-bound traffic from remote and branch users. At the same time, sensitive inter-site traffic continues to leverage the SD-WAN overlay, with security enforced at SD-WAN edges; further strengthening the distributed security enforcement model. 

What it means for our customers: 

• Unified Policy Management: Create and enforce a single access policy with Catalyst SD-WAN, Meraki SD-WAN, and FTD, simplifying operations and reducing complexity. 
• Seamless Hybrid Work: Enable secure, reliable connectivity for remote, in-office, and branch users with consistent Zero Trust principles. 
• Consistent Security: Deliver uniform security controls across all fabrics, protecting users, devices, and branches wherever they connect. 
• Distributed Enforcement: Enforce security policies across the fabric, closest to users, devices and applications – eliminating traffic hairpinning. 
• Simplified Operations: Manage policies and share security objects from a single platform, reducing tool sprawl, minimizing configuration errors, and improving efficiency. 
• Cost-Effective Integration: Implement SSE capabilities using existing Cisco infrastructure without major investments or changes. 

Secure, Seamless Access to Private Apps—Anywhere 

The remote work revolution has changed how organizations interact with their networks. Employees now need seamless access to private applications hosted in the data center, regardless of their location. However, with this shift comes the critical challenge of maintaining security while providing access to sensitive resources. 

Cisco Catalyst SD-WAN Private Application Access gives remote users secure connectivity to data center applications with the confidence that only authorized users can get in. It inspects and enforces traffic based on security policies, reducing risk and improving performance. 

What it means for our customers: 

• Enhances security by ensuring only authorized users can access private applications. 
• Provides remote users with a seamless and reliable experience, by selecting the most optimal path, keeping productivity high.  
• Simplifies setup with automated policies and identity-based access controls. 

The result: secure access that’s seamless for users—and fully controlled by IT. 

Unified Security Management with Security Cloud Control 

Managing firewalls and SD-WAN security policies across locations can create operational drag. This complexity often makes the process prone to configuration mistakes, which Gartner forecasted would account for 99% of all firewall breaches by 2025.Cisco simplifies this with deep integration between Catalyst Secure WAN and Cisco Security Cloud Control (formerly CDO). 

What it means for our customers: 

• Create and push consistent security policies across multiple enforcement points—including Catalyst SD-WAN, Secure Firewall, Secure Access and Multicloud Defense. 
• Build a foundation for reusable security objects across platforms- starting with centralized policy creation in phase 1 
• Monitor logs and events from Catalyst and Firepower firewalls in a single dashboard— boosting visibility and speeding response. 
• Minimize policy mismatches and configuration errors with integrated workflows and centralized management. 

The result: smarter security means fewer manual tasks—and more time for what matters. 

A Seamless Path to SASE with Meraki SD-WAN and SSE Integration 

For Meraki customers, SASE just got easier. Cisco Secure Access will be integrated into Meraki SD-WAN, giving customers cloud-delivered security without extra tools or added complexity. This integration enables Meraki customers to enforce security policies for remote and branch users with Cisco Secure Access. 

What it means for our customers: 

• Activate Zero Trust security directly from the Meraki dashboard. 
• Apply consistent security policies across branches, users, devices, and remote workers. 
• Extend SSE benefits to Meraki-managed networks—no heavy lifting required. 

The result: integrated security that reduces risk and complexity—by design. 

Simpler, Smarter, Safer—Your Network, Transformed 

With these latest updates, Cisco SD-WAN continues to deliver on its promise of helping organizations build networks that are simpler to manage, smarter in operation, and safer against evolving threats. From enabling seamless remote access, to unifying security management, and integrating cloud-delivered security natively into Meraki SD-WAN, Cisco provides the tools businesses need to thrive in a hybrid, cloud-first world. 

And this is just the beginning. Over the coming weeks, we’ll dive deeper into how Cisco SD-WAN delivers on each of these three pillars—Simpler, Smarter, and Safer—so stay tuned for more insights. 

Ready to Learn More? 

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In southern Colorado’s San Luis Valley, clouds billow above the towering mountains of the Sangre de Cristo range. A chorus of blackbirds whistle, as they flit among the reeds of a wildlife refuge. Big circular fields of crops, interspersed with native shrubs, give it a feel of bucolic quiet.

Despite the stark beauty in one of the state’s most productive agricultural regions, there’s a sense of unease among the community’s leaders as Congress debates a budget bill that could radically reshape Medicaid, the government health program for low-income people.

“I’m trying to be worried — and optimistic,” said Konnie Martin, CEO of San Luis Valley Health in Alamosa. It’s the flagship health care facility for 50,000 people in six agricultural counties — Alamosa, Conejos, Costilla, Mineral, Rio Grande and Saguache.

The numbers out of the bill about deep Medicaid cuts were “incredibly frightening,” Martin said, “because Medicaid is such a vital program to rural health care.”

Martin’s hospital is not alone. “I think in Colorado right now, nearly 70 percent of rural hospitals are operating in a negative margin,” in the red, Martin said.

Across the hall from her office is Shane Mortensen, the chief financial officer. “The bean counter,” he said with a slight grin.

The hospital’s annual budget is $140 million, and Medicaid revenues make up nearly a third of that, according to Mortensen.

The operating margin is razor thin, so federal cuts to Medicaid could force difficult cuts. “It will be devastating to us,” Mortensen said.

Lifeline for health care

The region is one of the state’s poorest. Two in five of Alamosa County’s residents are enrolled in Health First Colorado, the state’s Medicaid program.

It’s a lifeline, especially for people who wouldn’t otherwise have easy access to health care. That includes low-income seniors who need supplemental coverage over and above Medicare, and people of all ages with disabilities. More than 2,500 working age adults in the county with incomes lower than $20,820 a year also qualify, and would be among those most likely to lose coverage under current proposals.

Envisioning a future with deep cutbacks leaves many patients on edge.

“I looked into our insurance and, oh my goodness, it’s just going to take half my check to pay insurance,” said Julianna Mascarenas, a mother of six. She says Medicaid has helped her cover her family for years. “Then how do I live? Do I insure my kids or do I keep a roof over their head?”

Mascarenas works as a counselor treating people with substance use disorder. Her ex-husband farms, potatoes and cattle, for employers that don’t offer health insurance.

“So those moments that I was a stay-at-home mom and he’s working agriculture, what would’ve we even done? I don’t even know,” she said, when asked what would have happened if Medicaid wasn’t there. “Now that I think back, what would have we done? We would’ve had to pay out of pocket.”

Or go without. Across the state, Medicaid covers one in five Coloradans, more than a million people.

That includes children in foster care.

“We’ve had 13 kids in and out of our home, six of which have been born here at this hospital with drugs in their system,” said Chance Padilla, a foster parent. “Medicaid has played a huge part in just being able to give them the normal life that they deserve.”

He and his husband, Chris, who are both clinic managers, get reimbursed by Medicaid for the costs of providing for the kids that have lived with them. “These kids require a lot of medical intervention,” said Chance Padilla.

The program also covers mental health services for foster children. “At one point, we had a preteen that needed to be seen three times a week by a mental health professional,” Chris Padilla said. “There’s no way that we could have done that without Medicaid.”

What happens to cancer and maternity care? 

San Luis Valley Health’s lobby is modern, built of red brick and glass. Down a hallway is the cancer center where patients come for chemotherapy transfusions. Nurse Amy Oaks demonstrates how they ring a ceremonial bell, to celebrate each time a patient finishes a course of treatment.

“It’s just a happy time,” said Oaks. “It’s exciting. It gives you the chills, makes you cry.”

But hospital staff and administrators wonder whether federal cuts would make it hard for the hospital to keep the cancer center running.

“It could be pretty dramatically affected,” said Dr. Carmelo Hernandez, the chief medical officer.

Hernandez’s specialty is obstetrics and gynecology. The hospital has its own labor and delivery unit, the type of service that other rural hospitals across the U.S. have struggled to keep open.

“If we don’t have obstetric services here, then where are they going to go?” Hernandez asked. “They’re going to travel an hour and 20 minutes north to Salida to get health care, or they can travel to Pueblo, another two hour drive over a mountain pass to get health care.”

Tiffany Martinez, 34, works with kids who have disabilities. She was recently forced to think about that possibility after giving birth to her fourth child, Esme, three weeks ago.

Her pregnancy was high risk, requiring twice-a-week ultrasounds and stress tests at the hospital. She’s enrolled in Medicaid and said it’s critical for many moms in the valley.

“Everything down here is low pay,” said Martinez. “It’s not like we have money to just be able to pay for the doctor. It’s not like we have money to travel often to go to the doctor, so it’s definitely beneficial.”

About 85 percent of the hospital’s labor and delivery patients are covered by Medicaid. As the program has expanded over the years, many of the patients who got added were married women from working families.

“It impacted the whole family because of course that’s a little nucleus then that grows with the care of the family and the well-being of the family,” said Christine Hettinger-Hunt, the hospital’s chief operating officer.

Hospital heals, and also employs

With 750 workers, the hospital is the valley’s largest employer. One of those employees is Dr. Clint Sowards, a primary care physician. He grew up in the region, went away for school and came back to a good-paying job.

Sowards is focused on the fact that fewer Medicaid funds will make it harder to attract the next generation of doctors, nurses and other health providers.

Certain medical specialties might no longer be available, Sowards explained. “People will have to leave. They will have to leave the San Luis Valley.”

Dr. Kristina Steinberg is a family medicine physician with Valley Wide Health Systems, a network of small clinics serving thousands. She said Medicaid covers most nursing home residents in the area. “If seniors lost access to Medicaid for long-term care, we would lose some nursing homes,” she said. “They would consolidate.”

The program also pays for vaccines for children. In two nearby communities, Colorado recently recorded its first cases of measles this year, which is highly contagious.

“If you are on Medicaid, you don’t have any insurance, you pretty much qualify for free vaccines for children,” Steinberg said. “And I can see our vaccines dropping off dramatically if people have to pay for vaccines, because some of them are very expensive.”

Medicaid sustains a local level of health care that is then available to the wider population, including patients on Medicare and commercial insurance, according to administrators and clinicians.

“We really utilize Medicaid as sort of the backbone of our infrastructure,” said Audrey Reich Loy, a licensed social worker and the hospital’s director of programs.

“It doesn’t just support those that are recipients of Medicaid, but as a result of what it brings to our community, it allows us to ensure that we have sort of a safety net of services that we can then expand upon and provide for the entire community.”

Seeking more efficiency

Republicans in Congress say they want to save money and make the government more efficient. Their budget would cut taxes by trillions of dollars — and possibly cut social safety net programs like Medicaid.

Many in this region voted for President Trump — in Alamosa County, he topped 54 percent. Hernandez admits Medicaid cuts could give people here second thoughts.

“He’s potentially affecting his voter base pretty dramatically,” said Hernandez, noting politics is a sensitive topic that he mostly doesn’t discuss with patients. “I can’t imagine that hasn’t crossed some people’s minds.”

Sowards, the family medicine physician, says he’s baffled by the idea of potentially slashing Medicaid spending. He understands that some people believe the Medicaid system is ailing and costly. But he has grave doubts about the proposed cure.

“Just because we fall and break our wrists and our wrist is broken, doesn’t mean that we need to cut off our arm, okay?,” he said. “Losing Medicaid would have drastic repercussions that we can’t foresee.”

Local economy depends on health care

Deep Medicaid cuts could pack a punch for the wider regional economy as well.

The small city of Alamosa is the hub of the San Luis Valley. It has a main street in the midst of revitalization. It has hotels, restaurants, shops and a coffee shop called Roast Cafe.

On a recent Wednesday, barista Ethan Bowen prepped a specialty drink called a Drooling Moose. “It’s a white chocolate mocha with a little bit of caramel in there,” he said.

The coffee shop and its adjacent brew pub do pretty good business here — in part because of foot traffic from nearby San Luis Valley Health, which is a “huge part of the local economy,” Bowen said.

Joe Martinez is president of San Luis Valley Federal Bank, the valley’s oldest financial institution. It’s on the next block.

He said the valley is home to three of the poorest counties in the nation. A lot of its people are enrolled in Medicaid “and the individuals that partake in the program don’t necessarily have the financial means to travel outside of the San Luis Valley for health care.”

Cuts would hit hard

The hospital’s regional economic impact is more than $100 million a year, with Medicaid accounting for a major part of that, Martinez said.

Any Medicaid cuts would hit the hospitals hard, but also affect small businesses and their employees. The region is already feeling economic stress from other changes, like recent cuts the Trump administration made to the federal workforce.

The San Luis Valley is home to the Monte Vista National Wildlife Refuge, Great San Dunes National Park and other federally-managed lands.

Martinez said recently laid off federal workers are already coming to banks, saying, “‘Can I find a way to get my next two months mortgage payments forgiven? Or can we do an extension? Or I lost my job, what can we do to make sure that I don’t lose my vehicle?’”

Ty Coleman, Alamosa’s mayor, traveled to Washington, D.C., in April to talk to the state’s Congressional delegation. He said his message about Medicaid cuts was straightforward: “It can have a devastating economic impact.” Coleman put together a long list of possible troubles: more chronic disease and mortality, longer wait times for care, medical debt and financial strain on families.

“It’s not just our rural community, but the communities, rural communities, across Colorado as well and the United States,” Coleman said. “And I don’t think people are getting it.”

Cuts would create ripple effect

Medicaid cuts indirectly can impact other economic sectors, like education.

“One of the biggest factors driving state higher education funding down is state spending on health care,” said David Tandberg, president of Adams State University in Alamosa. The college has roughly 3000 students and is next door to the hospital. It’s the region’s second-largest employer.

If federal cuts are made to Medicaid, Tandberg said, the state of Colorado will then be forced to pay more to maintain health care services. This year, Colorado is facing a billion-dollar budget deficit. Public universities like his will find they’re competing with medical institutions for precious state funding. “So anytime I hear about Medicaid cuts, it makes me nervous,” he said.

Reviewed by Helen Kollias, PhD and Brian St. Pierre, MS, RD

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At some point in my mid-40s, the scale started climbing.

A pound or two turned into five, then 10, then 20.

It seemed as if I was doing all the right things: Eating less, moving more, rinse, repeat. Yet, the harder I worked, the less the scale seemed to respond.

Had perimenopause destroyed my metabolism?

It sure felt like it.

However, after asking my doctor to run a series of tests, I learned that my metabolism was, in fact, fine. Instead, like the vast majority of midlife women, the true causes of my weight gain stemmed from several subtle issues that I would have sworn, at the time, didn’t apply to me.

If, like me, you or your client are currently stuck in what feels like an eat less, gain more cycle, this article is here to help.

In this story, you’ll discover:

• Several reasons women gain weight at midlife that have nothing to do with a “slower metabolism”
• Why intense exercise and strict diets can backfire after menopause
• 11 crafty ways to get a handle on midlife weight gain

First, what is menopause?

Many women refer to midlife hot flashes and inconsistent menstruation as “being in menopause” or “menopausal.”

However, menopause isn’t a phase as much as a transitional moment that separates menstruation from non-menstruation.

Once you’ve gone 12 consecutive months without a period, you’ve reached menopause. For most people, that moment arrives somewhere between ages 46 and 56.

The hot-and-dewy months and years leading up to that 12th missed period are technically known as “perimenopause.” 

Perimenopause means “around menopause.”

Some people refer to this time as the menopause transition. This is when estrogen levels fluctuate. Menstrual cycles lengthen and shorten and, at times, disappear, only to return a few months later. For many people, this marks the beginning of symptoms like hot flashes, sleep issues, vaginal dryness, mood changes, and, yes, creeping weight gain.

(For a thorough overview of the many changes that can happen during this time, read: ‘What’s happening to my body!?’ 6 lifestyle strategies to try after menopause)

How much weight do women gain during menopause?

Many women think of menopause and weight gain the same way many young parents think of two-year-olds and tantrums: Inevitable.

However, not all women gain weight during the menopause transition, explains Helen Kollias, PhD, who is an expert on physiology and molecular biology, and a science advisor at Precision Nutrition and Girls Gone Strong.

On average, in the West, women gain four to six pounds during the three-and-a-half years of perimenopause, or about one to two pounds a year.^{1 2}

That’s double the rate of weight gain in pre-menopausal women, though it’s roughly the same amount men gain at midlife, notes Dr. Kollias.

In other words, the menopause transition may not be solely to blame for those extra pounds on the scale. Aging may play a significant role, as we explore below.

The real reasons the scale climbs

Several factors conspire to add pounds to your frame during the menopause transition.

✅ You’re not sleeping as well.

Maybe this sounds familiar: You wake repeatedly with sweat pooling under your breasts and sheets that are uncomfortably damp (or soaked).

Even if you don’t have night sweats, plenty of other issues might keep you awake.

First, there’s worry—over aging parents, teenagers with car keys, money needed to replace that leaking roof, some strange bodily sensation you’re worried might be cancer, the colonoscopy or mammogram you don’t want to schedule but also don’t not want to schedule, the sex you’re not having, and so many others.

Plus, if you’re like me and you have osteoarthritis in multiple joints, your body hurts. Or your skin might itch. Or your legs are restless. Or you’re bloated.^{3 4 5 6}

My point: Problems that make sleep uncomfortable can multiply with age.

Because of this, I’ll sometimes wake four or more times a night, as the red sections of this readout from my smartwatch show.

These bad nights often set up a vicious cycle:

The following day, I feel as if I’m two inhales away from death. So, I keep myself going with caffeine, which makes the next night just as bad or worse.

Lack of sleep indirectly adds pounds to your frame in several ways:

• When you’re sleep-deprived, it’s harder to cope with negative emotions, which may mean you turn to food for solace.
• In addition, your decision-making gets compromised, so it’s harder to choose an apple when a chocolate chip cookie is also available.
• Plus, sleep deprivation intensify both appetite and cravings (which we’ll discuss more in the next section)

(Want to get a handle on some of the sleep challenges unique to this transition? Check out: How menopause affects sleep, and what you can do about it)

✅ You’re hungry, and not for celery.

True story: When I was in my early 30s, someone once told me about her intense cravings, and I thought, “Cravings? What are those exactly?”

(Don’t hate me.)

Those days now feel foreign to me. Post-menopause, I spend most of my morning wondering how soon I can eat lunch, what I might have for lunch, whether it’s okay to have a snack now, and, if so, what it should be.

After lunch, I go on to spend the afternoon thinking about dinner.

It’s as if my appetite never flips off.

For the longest time, I thought something was wrong with my brain or metabolism.

It didn’t occur to me that the increased hunger, appetite, and cravings likely stemmed from my repeated awakenings each night.

Until I checked out the research.

In one study, people who were sleep-deprived reported higher levels of hunger and a stronger desire to eat. When provided access to snacks, they consumed twice as much fat compared to days when they weren’t sleep-deprived.⁷

In another study, when healthy, young study participants slept four hours a night, they consumed 350 more calories the following day.⁸

✅ You’re moving less.

As humans age, we develop chronic low-grade inflammation and weakened immune function. When combined with the crummy sleep we mentioned earlier, along with other biological changes, this can interfere with the body’s ability to recover from intense exercise.

The result: If you do too many vigorous workouts too close together, you’ll start to feel run down, sore, and unmotivated.^{12 13 14}

Other issues that crop up around midlife can also interfere with movement, like chronic injuries or joint pain.

(A personal example: Due to osteoarthritis in my feet and spine, I switched from running to walking. This is easier on my body, but isn’t as efficient at burning calories.)

Finally, due to those pesky time-sucks known as full-time jobs and caregiving responsibilities, you might not be as active in your 40s and 50s as you were during your 20s. Plus, over the past few decades, multiple inventions (hello, binge-watching) have conspired to keep people on the couch and off our feet.

So, can you blame your hormones for anything?

Other than messing with your sleep which, in turn, messes with your appetite and energy levels, fluctuating estrogen and progesterone likely aren’t behind your extra pounds—at least, not directly.

If they were, menopause hormone therapy would help people stop or reverse weight gain. (It doesn’t.¹⁵⁾

However, shifting hormonal levels are responsible for where those extra pounds appear on your body. As estrogen levels drop, body fat tends to migrate away from the thighs and hips and toward the abdomen, even if you don’t gain weight

Old tactics may stop working after menopause

The “Rocky” weight loss method was my go-to when I was younger.

Whenever I wanted to drop a few pounds, I imagined I was a character in one of those “couch potato gets super fit” movies.

In addition to walking and running, I embraced the sweat-til-you-vomit workout du jour. (Remember Tae Bo?) I also cut out foods, food groups, or entire macronutrients. A couple of times a week, I skipped lunch or dinner.

It worked.

Until, of course, it didn’t.

Now, whenever I push too hard in the gym, I either get injured or feel so unbelievably tired that I must take four days off from all forms of movement. If I try to do anything extreme with my diet, I eventually eat every crunchy or sweet thing I can find, including stale crackers.

For these reasons, after midlife and beyond, the countermeasures for weight gain aren’t strict diets (looking at you, intermittent fasting) or barfy workouts.

Instead, to limit weight gain after menopause, you need to get wise about finding ways to tip calorie balance in your favor without triggering overpowering hunger, cravings, and fatigue.

Regardless of age or stage, fundamental nutrition and fitness strategies still apply—and work.

What changes after menopause is how you tackle these fundamentals.

Experiment your way to better results

The best menopause plan will look different for each person.

That’s why experiments are so important.

Precision Nutrition coaches often use experiments to help clients discover essential clues about what they need (and don’t need) to reach their goals. Based on the results you get from each experiment, you can make tiny tweaks, test them, and decide whether they work for you—until you find something that does work for you.

How to run an experiment

Health experiments are no different from the scientific method you learned about in middle school.

• Choose a question to answer, such as, “Would I feel less munchy at night if I ate a protein-rich snack every afternoon?”
• Run an experiment to test your question. In the above example, you’d track your hunger and cravings before adding the snack—to get a baseline—and then continue to track them for a couple weeks after adding the snack.
• Assess what you learned. Did your ratings of hunger and cravings drop? Remain the same? Go up? What about your actual nighttime food consumption? This information can help you determine your next steps.

Below are 11 experiments worth trying during and after menopause. We’ve separated them into three categories: sleep, hunger, and energy.

(And if those 11 options aren’t enough, we’ve got more ideas here: Three diet experiments that can change your eating habits)

Experiments for improved sleep

Below, you’ll find a mere smidge of the many sleep tweaks you can try and test. For more ideas on potential sleep experiments, check out our 14-day-sleep plan and story about cognitive behavior therapy for insomnia.

Experiment #1: Reset your body’s circadian clock

As you age, your body starts to behave like an old clock that continually runs slow.

Even if you used to be a morning person, you might wake groggy, as if your body doesn’t know it’s morning. Or, your body might tell you “time for bed” at weird times, like the middle of the afternoon. Then, after spending several hours fighting the urge to nod off during work meetings, you find that, when it actually is bedtime, you’re staring at the ceiling in the dark.

This is why it’s helpful to experiment with zeitgebers, which are environmental and behavioral time cues that help to set your body’s internal circadian clock.

These experiments might include the following:

• Get up at the same time every day, regardless of how you slept the night before.
• Spend 10-20 minutes in the sunlight as soon as possible after you wake.
• Take a cold shower at the same time each morning or a hot shower or bath at the same time each evening.
• Get outside frequently during the day, especially whenever you feel sleepy.
• Exercise at the same time daily. Try first thing in the morning or 4 to 6 hours before bed. Bonus points if you do it outdoors.
• Eat meals, especially breakfast, at the same time every day.

Experiment #2: Remove “I’m uncomfortable” from your sleep vocabulary

How you run this experiment will depend on what’s causing discomfort. We’ve listed a few possibilities below.

• If you tend to wake feeling uncomfortably hot: Experiment with cooling technology. This might range from the very affordable, such as turning the thermostat a degree or two cooler or using a fan, to the more expensive, such as cooling electric mattress pads.
• If you wake feeling bloated: If you’re constipated, try some prunes, a small daily serving of beans, a little psyllium fiber, or just extra water to get things moving. Or, you might try consuming a smaller meal or avoiding fatty foods in the evening.
• If an uncomfortable “I need to move” sensation creeps into your legs at night: Talk to your doctor about restless legs syndrome, a condition that tends to worsen with age and/or iron deficiency. A physician may also give you ideas to cope if itchy skin or joint pain is keeping you up.

Experiment #3: Time caffeine strategically

We know we’re almost picking a fight with this suggestion. However, it’s worth investigating, especially if you consume caffeine in the afternoon or evening.

If you’re like most people, it will take your body about five hours to clear half the caffeine from your system. That means about half of your 4 p.m. latte is still energizing your system at 9 p.m.

But here’s the thing: Some people metabolize caffeine much more slowly than others, taking roughly twice as long to clear it from their bloodstream.¹⁶

Interestingly, even if you had no issues with caffeine when you were younger, you might have issues now, as caffeine clearance tends to slow over time.¹⁷

To see if caffeine is a problem, you’ve got a couple of options.

• Try slowly shifting your consumption earlier by 30 to 60 minutes. (If you usually have your last coffee at 4 p.m., cut yourself off at 3 p.m., then 2 p.m., then 1 p.m., then noon.)
• Switch to a lower caffeine source. (Try a bean blend that’s half decaffeinated. Or, you could switch to a lower-caffeine beverage such as green tea or maté.)

(Yet more solutions to common problems: The five top reasons you can’t sleep)

Experiments to reign in hunger

The tactics below likely won’t surprise you. After all, they form the bedrock for solid nutrition and good overall health.

However, before you disregard them with a “been there, done that!” consider: How many of the below are you actually doing consistently?

Experiment #1: Add a protein serving

It may seem counterintuitive to add a serving of food to your meals when you’re trying to eat less.

However, this one tactic may help reign in appetite and hunger.

Protein takes longer to digest than does carbohydrate or fat, so it helps you feel full and satisfied for longer.

In addition, you may find, as I did, that you’re not consuming anywhere near as much protein as you think. (Find out how much you need here: ‘How much protein should I eat?’ Choose the right amount for fat loss, muscle, and health)

Try one or both of the following:

• Consume at least 1 to 2 portions of lean protein at every single meal
• Prioritize snacks that contain protein—hard-boiled eggs, turkey sausage links, Greek yogurt, cottage cheese—instead sweets or chips.

Experiment #2: Choose high-fiber carbohydrates over lower-fiber ones

Fibrous plant foods can help fill you up with fewer calories.

To see the difference, you might monitor how you feel after consuming a near-zero-fiber food, such as your favorite assortment of snack chips. The following day, when it’s time for the same snack or side dish, opt for something with more fiber, such as roasted nuts, a side of beans, a salad, or a piece of fruit. Notice how the fiber-rich option affects your appetite and hunger for the next few hours.

Another experiment worth trying: Include one to two portions of produce with every meal you consume. Track your sensations of hunger to see if they make a dent.

Experiment #3: Log between-meal indulgences

You may be reaching for more snacky foods and beverages than you realize.

These foods don’t need to be 100 percent off-limits; you just want to be intentional about your consumption and portion sizes.

For a couple of weeks, keep track of alcohol, sweets, and treats that you eat between intentional meals and snacks.

Review your notes at the end of each day to see if these more impulsive or less mindful eating episodes align with your memory of what and how much you consumed.

Experiment #4: Move after meals

Increased inflammation coupled with decreased muscle mass, among other factors, leads many people to become more insulin-resistant with age.¹⁸ Cells don’t respond as readily to the hormone, which means more glucose stays in the bloodstream rather than entering cells that can use it for energy.

Through a complex set of mechanisms, this can drive up hunger and overall appetite.

Consuming protein- and fiber-rich meals will help, as we mentioned earlier.

So will movement. Walking for as little as two minutes after meals can help your body process the carbohydrates you consumed, improving blood sugar levels, finds research.^{19 20}

In addition, by removing yourself from your kitchen, you create a habit that helps to psychologically shift you away from “eating” and over to “the kitchen is closed.”

Experiments for more energy

To address midlife brain fog and fatigue, you’ll want to do all you can to encourage good sleep. In addition, see if the below suggestions make a difference.

Experiment #1: Prioritize strength training over intense cardio

This was a hard lesson for me because I love intense cardio.

However, now in my 50s, if I try to fit in two weekly strength training sessions and two weekly spin sessions, I feel drugged—as if someone spiked my coffee with tranquilizers.

When my Precision Nutrition health coach suggested I dial back on the cardio for a couple of weeks, I won’t lie. I thought about firing her.

But then I took her advice and rediscovered what it felt like to be alert.

Don’t get me wrong: I still do cardio. But I’m smart about it. I now know that I can’t do everything, at peak intensity, and expect to feel rested and alert daily. There’s a balance.

Strength training is increasingly important at midlife to protect bone strength and maintain muscle mass. Aim for at least two weekly sessions. Then, fit in cardio around those sessions.

If you feel worn out, experiment with doing low- or moderate-intensity cardio (like brisk walking, slow cycling, or swimming) over higher-intensity cardio (like an hour-long spin class).

Or, if you love higher intensities, keep doing them, but shorten your duration.

Or, just save those vigorous sessions for when you got great sleep the night before.

Experiment #2: Try active recovery

Active recovery can help increase blood circulation and the removal of waste products that may have built up in your muscles during intense exercise sessions.²¹

This can include light activities such as walking, swimming, yoga, or stretching. You can also try massage, foam rolling, or a long, hot bath.

Experiment #3: Consider creatine

Lots of folks think of creatine monohydrate as something people take to get jacked.

However, more and more evidence points to creatine’s benefits for people in midlife and beyond.

The supplement may be especially helpful for muscle recovery.

In research that pooled the data from 23 studies, study participants who took creatine experienced fewer indicators of muscle damage 48 to 90 hours after intense training than participants who didn’t supplement.²²

The supplement may also help you to think clearly, especially after a bad night of sleep, finds other research.²³

Finally, by promoting cellular energy throughout the body (including the brain), creatine may help to blunt fatigue and boost mood.^{24 25}

A daily dose of three to five grams works for most people.

The winning midlife mindset

There’s one final experiment that I want to tell you about.

It has to do with embracing a mindset of acceptance.

Think back to other difficult phases of your life. For me, parenting an infant with colic comes to mind. Gosh, I was so tired back then that I likely would have forked over my entire 401k in exchange for one solid night of sleep.

However, I knew that the stage was temporary. That knowledge helped to keep me going.

Midlife can be similar.

You likely won’t weigh at 55 what you did at 25. That’s okay. However, the night sweats, brain fog, and fatigue are all fleeting. You will eventually establish a new normal.

In the meantime, see if you can accept that your body may look and feel different now. Shift your focus away from trying to look and feel like your younger self and toward consistently embracing new behaviors that will help you age with strength, vitality, and contentment.

After all, you have much more control over your behavior than the number on the scale.

References

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Cortisol, often referred to as the “stress hormone,” is one of the most powerful hormones in the body. While cortisol’s primary function is to help manage stress, it also plays a crucial role in a wide range of bodily processes, from metabolism to immune function, and even brain activity. When cortisol levels are out of balance, they can cause a variety of health problems, including chronic stress, fatigue, weight gain, and poor sleep.

It’s gotten a lot of attention lately and has been trending on social media, with many people claiming that just “fixing” their cortisol drastically improved their health and helped them lose weight. This points to just how important cortisol is, but before we jump into believing that a stack of herbs is a miracle cure, it’s important to understand some background context. 

The Low Down on Balancing Cortisol

Specifically, “cortisol cocktails” including ingredients like orange juice, coconut water, and salt are trending as miracle cures. Personally, I’ve found some other (no-cost) factors to be more effective. Even though I did create my own version of the cortisol cocktail drink!

In this article, I’ll break down my understanding of cortisol and what’s worked for me. As always, this is my opinion, shared only for inspiration and general information and is never for comparison or advice!

So, how can we manage and optimize our cortisol levels to feel our best? The answer lies in understanding how cortisol works and supporting its natural rhythm with simple lifestyle habits. These habits include things like light exposure, supplements, and sleep practices. 

In this post, we’ll take a deep dive into the science of cortisol, explain how light impacts cortisol levels, explore the top supplements for supporting healthy cortisol patterns, and show you how sleep can be a game-changer for hormone balance. Plus, I’ll share what I do to keep my cortisol levels in check.

What Does Cortisol Do?

Cortisol is a steroid hormone produced by the adrenal glands, which are found on top of your kidneys. It’s primarily known for its role in the “fight or flight” response, helping the body respond to stress by increasing blood sugar, enhancing brain function, and suppressing non-essential functions like digestion and reproduction. While cortisol is essential for survival in stressful situations, chronic cortisol imbalance (too high or too low) can lead to serious health problems.

Our cortisol levels follow a natural circadian rhythm, peaking in the morning shortly after waking and gradually declining throughout the day. This daily pattern is essential for maintaining energy levels, sleep quality, and emotional balance. When cortisol levels are chronically elevated or suppressed, this rhythm is disrupted, leading to feelings of fatigue, difficulty focusing, and mood swings. 

In the past, there was a point when my cortisol patterns were exactly opposite of the ideal natural pattern. My deep dive into helping my body find balance taught me a lot about cortisol, light, sleep, and other factors that can help. 

The Impact of Light on Cortisol

One of the most powerful and often overlooked influences on cortisol patterns is light exposure. In fact, I’d dare say this was the most important factor for me in finding balance, and the good news is that it’s free. Light has a direct effect on cortisol production, helping regulate the body’s internal clock or circadian rhythm. Exposure to natural light, especially in the morning, plays a crucial role in maintaining healthy cortisol patterns.

1. Morning Light to Balance Cortisol

Getting natural sunlight in the morning is critical for resetting your circadian rhythm and ensuring cortisol levels peak at the right time. When you wake up and are exposed to sunlight, it triggers the release of cortisol to help you feel alert and energized. This cortisol surge is designed to support your wakefulness and focus throughout the day.

Research shows that morning light exposure, preferably within the first 30 minutes of waking, has a significant impact on the timing and intensity of your cortisol release. Studies suggest that people who receive adequate morning light exposure tend to have better sleep quality, improved mood, and a more stable cortisol rhythm.

A study published in The Journal of Clinical Endocrinology & Metabolism found that morning light exposure increases cortisol production. This in turn improves alertness and reduces sleep inertia (the grogginess many people experience after waking). The timing of light exposure matters though. Blue light exposure at night can interfere with your ability to fall asleep and disrupt cortisol patterns.

2. Natural Light Throughout the Day

Not just the morning light, but consistent exposure to natural light throughout the day helps to maintain healthy cortisol rhythms. When you’re indoors all day, especially under artificial lighting, your body doesn’t receive the necessary signals to effectively regulate its circadian rhythm. This can result in disrupted cortisol patterns, leading to fatigue and increased stress.

Spending time outdoors during daylight hours helps synchronize your body’s internal clock. This can improve sleep, reduce stress, and enhance overall well-being. If you’re working from home or spend most of your day indoors, try to step outside every few hours for a short walk or simply sit by a window with natural light.

I love Dr. Courtney Hunt’s recommendation of: sunrise, sunlight, sunset, repeat. 

3. The Effect of Artificial Light

Artificial lighting (especially blue light from screens) can throw off your cortisol patterns. Exposure to blue light late at night suppresses melatonin (the sleep hormone). It also delays the natural decline of cortisol in the evening, making it harder for you to unwind and get restful sleep. To minimize the negative effects of artificial light, consider using blue light filters on your devices in the evening. You can also limit screen time at least an hour before bed.

In my house, we try to avoid screens after the sun goes down and I have red and amber bulbs in lamps that we use after dark. I don’t go as far as just using candles, though some people have tried this as well. If I’m going to be in a car, airport or store after dark, I’ll often wear blue light blocking glasses. 

Top Supplements to Support Healthy Cortisol Levels

While light exposure and sleep play foundational roles in managing cortisol, certain supplements also help. They support healthy cortisol levels and alleviate the negative effects of chronic stress. Here are some of the most effective, evidence-backed supplements to consider.

1. Ashwagandha

Ashwagandha, an adaptogenic herb, helps the body adapt to stress and regulate cortisol levels. Several studies show ashwagandha supplementation can reduce cortisol levels and improve the body’s stress response. Cherry rose moon milk is a great way to get some ashwagandha before bed!

In one study published in The Indian Journal of Psychological Medicine, participants who took ashwagandha showed a significant reduction in cortisol levels and reported less stress and anxiety. Ashwagandha has also been shown to support improved sleep and better physical performance.

2. Rhodiola Rosea

Rhodiola rosea is another adaptogen that can help the body manage stress and balance cortisol rhythms. Studies suggest rhodiola can reduce fatigue, improve mood, and decrease cortisol levels during times of stress.

A review published in Phytomedicine found that rhodiola supplementation helped reduce cortisol secretion and improved mental performance in individuals exposed to stress. This herb is particularly helpful for people who experience energy crashes during the day, as it helps maintain balanced cortisol levels throughout the day.

3. Phosphatidylserine

Phosphatidylserine is a phospholipid found in the brain that plays a critical role in cognitive function and cell signaling. Research has shown that phosphatidylserine supplementation can help reduce cortisol levels in response to exercise and stress.

A study published in The Journal of the International Society of Sports Nutrition showed that participants who took phosphatidylserine experienced lower cortisol levels after intense physical activity. This supplement is beneficial for managing cortisol spikes after exercise or stressful events.

Taking choline supplements in the morning was also helpful for my energy and focus. I rotate between this choline supplement, this one, and this one. I did this while also taking these cortisol supplements. 

4. Magnesium

Magnesium is a vital mineral that plays a crucial role in over 600 biochemical reactions in the body. It’s also known for its ability to help regulate the stress response. Studies have shown that magnesium supplementation can help reduce cortisol levels, especially in people experiencing chronic stress.

A study in The Journal of Research in Medical Sciences found that magnesium supplementation helped lower cortisol levels in individuals under stress, improving both mood and relaxation. Magnesium-rich foods like leafy greens, nuts, and seeds can also support healthy cortisol rhythms. I also like to supplement with Magnesium Breakthrough which has 7 different types of magnesium 

5. Omega-3s

Omega-3 fatty acids are essential fats that play a crucial role in supporting overall health, and they’ve been shown to help regulate cortisol levels. Research indicates that omega-3s, found in fatty fish like sardines, can reduce inflammation and lower cortisol levels in response to stress. They also help improve brain function and mood, further supporting your body’s ability to manage stress effectively. 

There are Omega-3 supplements and I occasionally take these but some people worry about oxidation in these supplements. Whenever possible I try to get Omega’s from food sources like seafood. 

Adding sardines to your diet a few times a week is an excellent way to boost your omega-3 intake. Sardines are not only rich in omega-3s, but they’re also an affordable and sustainable option for enhancing your overall nutrition, helping to maintain balanced cortisol levels and improve your stress resilience.

6. Magnolia Bark

Magnolia bark is an ancient herb that has gained attention for its potential to support cortisol balance and promote relaxation. The active compounds in magnolia bark, particularly honokiol and magnolol, have been shown to help reduce cortisol levels by interacting with the body’s stress response systems. Studies suggest magnolia bark can help manage anxiety and promote a sense of calm, which is essential for keeping cortisol levels in check during stressful situations. 

Additionally, magnolia bark may help improve sleep quality by supporting the natural decline of cortisol in the evening. Incorporating magnolia bark as a supplement or in a calming tea can be a beneficial addition to your routine for managing stress and promoting balanced cortisol levels.

A supplement blend like this one has magnolia bark along with other supporting herbs for balanced cortisol. 

How to Use Sleep to Improve Cortisol Levels

Sleep is one of the most effective ways to balance cortisol levels and support overall hormone health. The relationship between sleep and cortisol is complex, but it’s essential for keeping your body’s stress response in check.

1. Prioritize Sleep Quality

Chronic sleep deprivation can elevate cortisol levels and disrupt your body’s natural rhythm. To optimize cortisol levels, focus on improving your sleep quality. Aim for 7-9 hours of sleep per night, and ensure that your sleep environment is conducive to rest. This means a dark, quiet, and cool room.

Avoid caffeine and heavy meals close to bedtime, and incorporate relaxing activities like reading or meditation to wind down. Here’s how to create an ideal sleep environment.

2. Maintain a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your cortisol patterns. Irregular sleep schedules can confuse your body’s internal clock, leading to fluctuations in cortisol levels. Try to get up at the same time each morning, regardless of whether it’s a workday or weekend, and avoid sleeping in excessively.

3. Use Sleep to Lower Cortisol at Night

The body naturally releases cortisol in the morning to help you wake up, but cortisol should be at its lowest point at night to prepare your body for restful sleep. A consistent sleep routine, combined with reducing stress during the day, will help promote this natural decline. 

Avoid stimulating activities in the evening, like intense exercise or stressful work tasks. These can raise cortisol levels and disrupt sleep. Here’s a peek into my nighttime routine.

What I Do to Support Healthy Cortisol Patterns

For me, balancing cortisol is about creating a routine that respects my body’s natural rhythms. In my opinion, supplements alone won’t work without these other lifestyle factors as well. Here’s what I do:

• Morning sunlight: I aim to get outside within 30 minutes of waking up to soak up some natural sunlight. This helps reset my circadian rhythm and supports a natural cortisol surge to get my day started. I also try to eat breakfast and all meals outside when I can. 
• Light exposure throughout the day: I make a point of staying active during the day, taking short breaks to step outside or sit near a window with natural light. This keeps my cortisol levels balanced throughout the day. I feel best when I get enough bright light 
• Supplements: I take ashwagandha and magnesium in the evenings to support relaxation and help lower cortisol levels before bed.
• Sleep routine: I stick to a consistent bedtime, avoiding screens for at least an hour before bed, and make sure my bedroom is cool, dark, and quiet.

Action Steps

• Get outside for 20-30 minutes in the morning to get natural light.
• Consider adding supplements like ashwagandha or magnesium.
• Establish a consistent sleep schedule and create a relaxing bedtime routine.

By supporting your body’s natural rhythms with light, supplements, and sleep, you can help maintain balanced cortisol levels. This can lead to improved energy, mood, and overall health. 

What do you do to support your cortisol levels? Leave a comment and let us know!

The world is undergoing a profound transformation driven by artificial intelligence (AI) and connected technologies. This transformation also drives a major architectural shift in the networks that connect our nations and businesses. As AI reshapes our lives, it also creates faster, more dynamic, more latency-sensitive, and more complex network traffic.

This shift is creating a growing divide between organizations and nations that are prepared to lead in the digital economy and those falling behind. Yet, the newly released 2025 State of the Digital Decade report shows that the EU remains far from its digital transformation goals, particularly in critical areas like AI and semiconductors. Despite increased efforts by member states, the report underscores the urgent need for greater public and private investment to accelerate infrastructure development.

The readiness of digital infrastructure to meet AI’s demands will determine the ability of organizations and nations to innovate, compete, and thrive in the digital economy. This blog elaborates on the ‘ins’ and ‘outs’ for connectivity readiness and the role of public policy.

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The Need for Resilient Networks

New Cisco research highlights the urgency of modernizing connectivity infrastructure to handle the next wave of AI-powered traffic. While 95% of IT leaders stress the importance of resilient networks, 77% have faced major outages caused by congestion, cyberattacks, and misconfigurations, costing $160 billion globally per year from just one severe disruption per business. AI could double the strain, or solve it.

Policymakers have tools to help businesses meet the challenge: they should urgently simplify the EU digital rulebooks, help further leverage market incentives to drive private investments into AI-ready digital infrastructure, and create public-private partnerships to achieve the EU digital decade targets.

Why Policymakers and Businesses Must Prioritize Network Modernization

Modernized networks form the backbone of global competitiveness. AI and digital transformation drive economic growth, improve public services and utilities, boost productivity, transform industries, and enhance quality of life, but only if supported by resilient, secure, scalable, and energy-efficient networks. The numbers don’t lie: 89% of IT leaders see modern infrastructure as a revenue driver, and 93% anticipate cost savings from smarter, more secure, and adaptive networks.

Today’s networks deliver financial value by improving customer experiences (55%), boosting efficiency (52%), and enabling innovation (51%). Yet much of this value is at risk without networks designed for AI and real-time scale. Without low-latency, high-capacity, and secure connectivity, organizations will struggle to meet the demands of AI and the exponential growth in network traffic.

In the European Union, initiatives such as the Digital Decade goals, the review of the EU telecom rulebook (Digital Networks Act) expected in December 2025 and EU Cloud and AI Act emphasize the importance of robust digital infrastructure. Modernizing networks aligns with these priorities, enabling Europe to lead in transformative technologies like AI and cloud while addressing critical gaps in cybersecurity.

The AI Revolution and Its Network Demands

AI is no longer a futuristic concept. It’s transforming industries, from healthcare, to manufacturing, and logistics. Enterprises are deploying AI-powered applications and assistants at scale to enhance efficiency and decision-making. The explosion in AI-driven workflows, coupled with the proliferation of connected devices are driving unprecedented surges in network traffic, placing immense pressure on IT infrastructures to deliver low-latency, secure, and uninterrupted connectivity.

Downtime is costly, disrupting critical operations and eroding trust. While AI is reshaping computing infrastructure, data centers are not yet ready for its demands. Organizations that fail to modernize risk falling behind competitors that harness AI to innovate and optimize operations.

To meet AI’s demands, we need forward-thinking regulatory frameworks and market incentives that accelerate advanced digital infrastructure adoption.

Rethinking Security in a Complex Era

Cybersecurity remains central to EU digital policies, reflecting the fast-evolving threat landscape. The growing adoption of AI and connected devices also expands the attack surface. Sophisticated cyberattacks, leveraging AI and quantum computing demand a new approach to network security. Unsurprisingly, 94% of IT leaders believe secure networks are critical to enhancing cybersecurity.

Traditional measures are insufficient. Instead, networks must integrate advanced, quantum-resistant threat detection and multi-layered security. Embedding security directly into the network fabric ensures resilience against emerging threats while enabling confident innovation.

Public-Private Collaboration: A Path Forward

Achieving digital competitiveness requires close collaboration between governments, businesses, and technology providers. Policymakers play a crucial role by incentivizing the adoption of advanced network technologies and by leading by example as ‘first movers’.

With the imminent EU annual state of the Digital Decade report and a revamp of the targets coming next year, robust infrastructure and modern networks are key enablers to digitalize AI startups, SMEs, schools and public sector, providing essential computing and data capabilities for organizations to thrive. New open public-private partnerships can drive creative, cross-border business models and address broadband needs, ensuring Europe’s digital transformation is future-ready.

Digital Efficiency for Energy and Water

Public utilities face growing challenges, and both businesses and policymakers know it. But AI offers hope too: AI-powered water management and energy-efficient hardware, such as modern data centers and networking equipment can reduce resource consumption while supporting the growth of AI and cloud technologies. The digital infrastructure industry has consistently delivered faster, more energy-efficient solutions.

Connectivity for AI: Time to Act

97% of IT leaders see modernized networks as critical to deploying AI, IoT, and cloud. The new generation of high-capacity, low-latency networking technologies, and quantum-resistant security is critical to addressing exploding traffic, uptime needs, and security threats.

Nations and businesses that embrace modern, AI-ready networks will be the ones to lead in the digital era. Delaying modernization risks falling behind in an interconnected, competitive world. The question is not whether to modernize. It’s how quickly we can seize the opportunities of AI transformation.

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Find out more about how Cisco powers secure infrastructure for the AI era Cisco Powers Secure Infrastructure for the AI Era

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