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  • The Best Insurance Professionals Under 40 in the USA | Rising Stars

    The Best Insurance Professionals Under 40 in the USA | Rising Stars


    One of the judges, Jasina Morris, CIC, senior vice president at Alliant Insurance Services and a board member of the Dallas–Fort Worth Chapter of the National African American Insurance Association (NAAIA DFW), explains what impressed her the most.

    “All the nominees were incredibly strong. I found myself especially looking for individuals who demonstrated a combination of leadership and accomplishments within their organizations, insurance community engagement, and forward thinking,” she says. “The winners stood out because they went beyond expectations; they showed initiative, a strong sense of purpose, and a clear commitment to shaping the future of the insurance industry.”

    Morris also highlighted the challenges facing the Rising Stars to stand out in the current climate. She adds, “The industry is in the midst of significant transformation, with increasing client expectations and rapid technological change. For early-career professionals, navigating this complexity while still building credibility, networks, and technical expertise can be daunting.”

    The importance of young professionals is particularly important as, according to Yupro Placement, the insurance workforce is markedly older than the general US workforce, with a median age of 45, and 25 percent of employees over 55 years old.

    They refer to this aging demographic as “a ticking clock, signaling a forthcoming exodus of institutional knowledge and experience.” 

    An analysis of all the winners shows there are clear patterns in attributes and behaviors that have set the Rising Stars apart. These trends offer valuable insights into what makes the next wave of insurance leaders truly exceptional. 

    1. Mentorship and talent development: investing in others early


    One of the most common – and powerful – traits shared among top young professionals is a proactive commitment to mentorship. They exemplify this with structured mentorship initiatives, designed to support junior team members both within and beyond their immediate teams.

    This deliberate investment in others is a strategic tool. By helping new hires navigate complex insurance issues, the Rising Stars are accelerating team performance, reducing onboarding friction, and building future-ready teams. Such efforts foster a collaborative, high-trust environment – a competitive edge in a knowledge-driven sector.

    This mentorship mindset signals maturity beyond years. It also reveals a growing emphasis among younger professionals on ecosystem success rather than just individual advancement. 

    2. Technology-driven innovation: blending domain expertise with digital fluency


    The insurance industry’s digital transformation isn’t just about tools – it’s about people who can lead that change. Young professionals like IBA’s Rising Stars are at the forefront, identifying inefficiencies and spearheading technological solutions that directly impact client outcomes. 

    Their revamping of their firm’s risk assessment and reporting tools illustrates a key trend: the blend of domain expertise with digital fluency. By collaborating with IT and analytics teams, they are creating streamlined, user-friendly platforms that enhance the speed and accuracy of data collection and client reporting. 

    3. Change leadership and cross-functional collaboration


    Young insurance leaders aren’t waiting for permission to lead change – they’re building the platforms for it. Their involvement reflects a broader trend where high-potential employees are being entrusted with internal innovation roles, effectively serving as cross-functional change agents. 

    This appetite for continuous improvement signals a mindset that is both entrepreneurial and systemic. Rising professionals are not only suggesting new ideas – they are institutionally embedding them, ensuring innovation becomes repeatable and measurable.

    Many of the Rising Stars are scaling their impact by codifying their methods, creating training programs for junior staff and establishing documentation of best practices for their teams. These actions reflect a mindset focused on sustainability and replication of success. 

    Collaboration is central to this trend. Whether it’s between analytics, underwriting, or client services, the best young professionals are not siloed but fluent in cross-disciplinary dialogue. 

    4. Advocacy for diversity, equity, and inclusion (DEI)


    Another defining trait of today’s top young professionals is their advocacy and leadership in organizing workshops and dialogues around the role of diverse perspectives in risk management, highlighting the active role of IBA’s Rising Stars in shaping workplace culture. 

    These efforts go beyond compliance or public image. They’re rooted in a recognition that diverse teams make better decisions, particularly in an industry that relies on nuanced judgment and global insight. They understand that a truly inclusive environment not only attracts the best talent but also yields more resilient and innovative outcomes.

    In fact, DEI leadership is increasingly becoming a differentiator for top talent. Organizations are taking notice, rewarding those who champion equity as a strategic advantage.

    5. Purpose-driven leadership: aligning values and business impact


    Underlying all these traits is a deeper orientation toward purpose as the top young professionals seek meaning. Whether it’s improving client service through better tools, elevating peers through mentorship, or championing inclusion, their work is consistently tied to broader business and social impact.

    This alignment between personal values and business goals creates a powerful sense of mission. It’s also becoming a core component of leadership readiness in the insurance industry.

    As organizations compete for top talent, those that can offer this kind of purpose-aligned growth path will increasingly attract the best of the next generation. 

    Conclusion: leadership reimagined 

    • Today’s best young insurance professionals are not waiting to be told what to do.

       

    • They take initiative, lead through collaboration, and mentor with intention.

       

    • They are agile, culturally aware, digitally fluent, and relentlessly people-focused. 

       


    When Stephanie Sherman, 32, began her role as a producer, she was quite literally thrown into the eye of the storm, having to immediately navigate 2022’s Hurricane Ian, one of the costliest disasters in American history.  

    “Nobody in the office had any internet service,” explains the now vice president of sales. “I would have to drive miles away from my house, waiting for a little bit of cell service in order to respond to client’s emails.” That experience has enabled her to alert potential clients of Florida’s changing geographical landscape, and why those who may not have needed insurance previously will benefit from Harbour Risk Management (HRM)’s services. This includes clients who had not been living in a recognized flood zone but are now at risk. 

    Her book has grown to $300,000 in revenue, mainly through working with high-net personal lines clients. During sales pitches, Sherman does not shy away from the fact that HRM’s services are generally more expensive than competitors. Explaining the value she can deliver to clients in a clear and honest manner builds a relationship that may not lead to immediate results but creates trust for the future.  

    “Of course, I’ve lost clients over price, but they always thank me for explaining,” she says. “And after a year or two, sometimes they’ve come back to me because they remember the conversations that we had and the attention that I gave them.” 

     

    Stephanie Sherman

    “I set expectations and talk to clients straightforward, telling them that I’m not able to get to this today, but I will have an answer tomorrow”

    Stephanie ShermanHarbour Insurance

    One key trait that has aided Sherman’s rise is her communication skills. This includes acknowledging clients even if she is not immediately available.  

    “If I’m on my way to pick up my son and someone is calling me, even if I’m not able to answer the call, I’ll send them a text acknowledging that they reached out to me. People want to feel and see that attentiveness.”

    By listening to her clients’ needs and providing real-life examples from a region she has inhabited her whole life, Sherman emphasizes a sales tactic that goes beyond numbers. 

    She says, “I like taking the time to educate clients, talking them through every coverage and what it means, explaining to them real-life scenarios. People can look at numbers all day but whenever you give them actual scenarios, it makes them sit and think, ‘Wow, she’s right.’” Her constant desire to keep growing has led her to achieve the top producer status at her agency repeatedly. 

    “My goal is to keep that momentum going. I strongly believe that you get what you put into it,” she says. “I’m not going to see a million-dollar book if I’m working part time. I know that the time to hustle is now.” 

    Social media is a key component for young producers like Sherman because it allows her to access a wider client base. She increases her visibility by partnering with real estate agents, financial advisors, and mortgage lenders.

    “Technology is definitely one of the main things that are helping young agents put themselves out there. The younger generation has more of an advantage with social media and networking groups.” 


    With a primary role helping to lead the ProEx (management liability) department in the Los Angeles and Central California region, Chris Rhi supports producers and their clients, focusing on management liability and financial lines. 

    As a coverage and placement specialist, Rhi, 35, cultivates strong relationships with carrier and wholesale broker partners, continuously pressure-testing them to secure optimal pricing and coverage. 

    And for the director of private and non-profit management liability, while adopting increasing amounts of technology is integral, there is a more important emphasis on building strong human relationships. 

    “As things get automized especially with the advent of AI upon us, it’s just even more important to keep that human touch,” he says. “I love having face time with underwriters and the partners that we work with, and I think clients are also a very important part of that discussion. Creating those win-win situations is my goal every day.” 

     

    Chris Rhi

    “Insurance is one of those products where you really have to take a step back and look at things from a global standpoint”

    Chris RhiHUB International

    Rhi outlines the challenges faced by the insurance industry with fluctuations in premiums forcing firms to pivot at short notice. 

    “There’s a lot of sensitivity from insurance companies these days; our soft market in the financial line space has gone quite longer than expected and their books are drying up. They’re losing accounts, and at the same time, the premiums are going down,” he explains. “Looking out for each other is crucial and creating that empathy is how I have navigated everything.”

    Rhi also serves as the product co-leader for private and non-profit management liability nationwide due to being passionate about educating and mentoring younger colleagues through training webinars with carrier partners. One of his key contributions has been creating The ProEx Library, a centralized collection of essential financial lines resources, including policy forms, endorsements, applications, and coverage comparisons. He uses the term “fulfilling” in response to the project’s success. 

    He says, “Our country’s diversity is what makes it so beautiful. I deeply believe in recognizing and honoring our own cultures and communities while embracing and supporting others.”

    To this end, he represented HUB at Chubb’s sponsored table for the University of Southern California’s Latin American Alumni Association gala as an alumnus. Despite not being Latin American, he was keen to take the opportunity to celebrate this community. 

    Additionally, Rhi has proudly represented HUB for three years at the LiNK (Liberty in North Korea) gala through a client partnership – which is close to home as his grandfather escaped the North Korean regime prior to the Korean War – and is also actively involved in AAPI organizations. 


    As vice president of broker relations, Sam Hickey has overseen RRS’s expansion into 16 different states, an accomplishment he sees as an example of both his own career growth, along with that of the company.

    While this growth has created hurdles for the executive, who is noted for his dedication, strategic thinking, and ability to lead by example, it underlines the importance of staying nimble and developing long-lasting relationships with brokers. 

    “Building the trust and getting the buy-in from the broker community outside of our home turf has been probably the most challenging thing. But you can’t just flip a switch,” says Hickey, based in RRS’s East Coast branch. “It’s fun to get out and meet people who are experts in their territories that I have never dealt with my career.” 

     

    Sam Hickey

    “I try to meet with each broker individually at least quarterly to discuss what challenges they’re facing with other markets, and where we can step in and help”

    Sam HickeyRoosevelt Road Specialty

    Part of his role includes educating brokers on the value-added claims and risk management services available to all insureds, keeping them up to date with RRS’s offerings to better serve their clients. 

    The 30-year-old executive explains that during his regular meetings with brokers, he holds himself and those he works with accountable. This includes a high degree of transparency, ensuring that both parties always remain on the same page. 

    He explains, “Ultimately, having open lines of communication and transparency leads to stronger relationships. You’re not going to win every deal together, but every transaction ends up being a learning experience.” 

    Beyond his core duties, Hickey actively develops innovative solutions tailored to the complex needs of clients, such as facilitating Roosevelt Road’s Tradesman Program. This initiative provides clients with 24/7 loss control support, monthly site visits, and access to Field Flo, a complimentary construction management software designed to enhance operational efficiency. 


    As an account executive at Alliant Construction Services Group, Emmeline Kuo handles the day-to-day insurance needs for clients, including maintaining schedules, issuing certificates, and reviewing contracts and policies.  

    She also manages bigger-picture objectives like identifying loss trends, discussing changes in the market and operations and their impact on an insured. She also coordinates the Alliant team, making sure that representatives from risk control, claims, surety, and the insurance servicing team work together toward collective success. 

    Maintaining a healthy work-life balance, including an interest in travel, has been deeply influential in 36-year-old Kuo’s success. 

     

    Emmeline Kuo

    “From a broker perspective, a lot of what we do gets easier with more experience. The more you do it, you develop efficiencies within what you’re doing”

    Emmeline KuoAlliant Insurance Services

    “Every time I go away on a big trip, I get perspective on my own life. I have a tendency to get caught up in the details and travel, for me, is just a reminder of the bigger picture,” she says.

    With AI increasingly ever-present, Kuo thinks the fast-moving technology is an important tool, but like other Rising Stars, believes that the value of human interactions cannot be overstated. She explains, “Everyone loves to talk about AI and tech, and my opinion is that as much as things change, things also really stay the same. From a broker perspective, my value comes with my relationship with clients and that can’t be replaced by AI – at least not yet.” 

    Benefitting from a long-time mentor who has spent four decades in the industry, Kuo passes on this invaluable insight and knowledge to other young women in her field. 

    “I came in at Alliant still very much in a more of a mentee role, and then in these last years, that has started to flip and I’ve realized I’m now the more senior person in a lot of aspects,” she says. 

    “I try to be supportive and encouraging. We do get stressed out, and I try to model appropriate behavior for what that looks like – not lashing out and making sure that you’re still constructive even when you’re frustrated.” 

    While soft skills can be overlooked, Kuo argues that these are just as important as the more technical attributes.  

    “Listening is such a critical skill,” she adds. This ability to communicate clearly and dedicate her time is illustrated by how she often contributes to insurance coverage conversations to proactively address and resolve problems.  

    In many instances, the contractor insureds are pressured by another party to provide certificates with inaccurate or incorrect wording. They can be refused entrance to a job site and threatened with delays in the project. Kuo participates in meetings to explain why those requests cannot be completed; this allows insureds to move forward with their projects and avoid any delays. 


    IBA also gathered industry experts’ views on what moves the needle as a young professional in today’s insurance industry. 

    Mindy Pranculeviciute, senior recruiter at Talentfoot Executive Search and Staffing, believes the highest performers combine technical fluency with commercial intuition. 

    “They understand underwriting and claims inside and out, but they are also comfortable using AI tools to streamline workflows, optimize pricing, and detect fraud. They do not just react to market trends; they anticipate them,” she says. 

    Pranculeviciute also perceives these future leaders as curious learners and bold collaborators. 

    “Whether it is improving straight-through processing with automation or co-creating innovative products for emerging risks like cyber or climate, they are solving problems that legacy thinking cannot. What sets them apart is this: they think like actuaries, operate like technologists, and lead like entrepreneurs,” she explains. 

    Senior vice president and managing director at The Jacobson Group, Judy Busby, views the best young professionals as having a combination of intellect, empathy, plus technological and emotional intelligence.  

    “These traits, along with a zest for learning – whether it’s through certification programs or continuing education – will enable individuals to showcase their strengths while staying relevant throughout their careers,” she says. 

    Considering the use of AI and embracing technology common among 2025’s Rising Stars, Busby also feels this will pay dividends throughout their working lives. 

    She adds, “By building your knowledge base and remaining future-focused, they will have the transferable skills and business perspective to be successful as their career evolves.” 

     

  • Where Should Retirees Invest ₹20 Lakh?

    Where Should Retirees Invest ₹20 Lakh?


    Retirement brings peace, freedom—and a new kind of financial challenge for retirees. You’re no longer earning a paycheck, but your money still needs to work as hard as you did. That’s why a question we often hear at Fincart is: “Where should I invest ₹20 lakh after retirement?”

    It’s a great question. But the right answer depends on your retirement goals—whether that’s generating steady income, growing your wealth, or building in some flexibility for life’s surprises.

    In this blog, we’ll walk you through three smart ways to invest ₹20 lakh post-retirement. Each option is designed for a different kind of retiree and backed by our experience as a AMFI-registered investment advisor. Let’s help your money do what you need it to do.

    Understanding What You Want From Your Retirement Corpus

    Before deciding where to invest your ₹20 lakh, it’s important to pause and reflect on what you truly want from this money. Your goals will define the right investment path.

    Ask yourself:

    • Do I need a steady income every month or quarter?
      If you’re relying on this corpus to manage household expenses post-retirement, prioritising predictable, low-risk income sources becomes crucial.
    • Am I looking to grow this money over time?
      Maybe you don’t need the funds immediately, but want to build wealth—either for your future security or to leave a legacy for your children or grandchildren.
    • Do I want some flexibility to access this money when needed?
      Life can be unpredictable. Medical emergencies, gifting, or travel plans may require occasional access to your savings without heavy penalties.

    Each of these objectives leads to a different investment mix. The good news? With a thoughtful approach, you don’t have to choose just one—you can build a strategy that balances all three. Let’s explore how.

    Case 1: Income First – For Retirees Who Need Regular Cash Flow

    If your priority is consistent income, you’ll need to focus on safe, fixed-income products. The goal here is capital protection and predictable payouts—without taking on excessive market risk.

    Strategy 1: Start With Senior Citizens’ Saving Scheme (SCSS)

    Why it works:

    • Backed by the Government of India
    • 8.2% interest rate (as of April 2025)
    • Quarterly payouts
    • Maximum investment limit: ₹30 lakh
    • Lock-in: 5 years (extendable)

    How to use it:
    If you haven’t already invested in SCSS, put as much of the ₹20 lakh here as possible. The payouts offer peace of mind and beat most traditional bank FDs in returns.

    Strategy 2: SWP from Debt Mutual Funds

    If you’ve already exhausted your SCSS limit or want additional income, consider a Systematic Withdrawal Plan (SWP) from a short-duration debt fund.

    Why it works:

    • Tax-efficient withdrawals (especially after 3 years)
    • Flexibility to set monthly/quarterly withdrawals
    • Potential for better post-tax returns vs. FDs

    We usually recommend withdrawing no more than 6% annually to preserve your corpus.

    Strategy 3: Add Equity Savings Funds for Inflation Protection

    Relying entirely on fixed-income investments during retirement may seem safe, but it comes with a hidden risk—inflation. Over time, rising costs can quietly eat into your purchasing power, leaving you with less value than you started with.

    That’s why it’s wise to allocate 25–30% of your retirement corpus to Equity Savings Funds, especially if you want your retirement income strategy to stay relevant and resilient over the years.

    These funds typically consist of:

    • Around 30% equity exposure – to provide growth and help your money beat inflation.
    • 30–40% debt allocation – offering capital stability and regular interest income.
    • Arbitrage positions – low-risk equity strategies that enhance tax efficiency.

    This structure gives you a tax-optimized and future-ready investment mix—allowing for moderate returns, reduced volatility, and improved post-tax outcomes. Equity savings funds strike a balance between safety and growth, making them a smart addition to any retirement plan.

    Case 2: Growth First – For Retirees Focused on Long-Term Wealth Building

    Some retirees don’t need monthly income. Instead, they want to grow their wealth over the next 10–15 years—maybe to pass it on to children or to cover large future costs like healthcare or home renovation.

    In that case, aggressive hybrid funds are your best bet.

    Strategy: Invest in Aggressive Hybrid Mutual Funds

    Why hybrid, not pure equity?

    • They invest 65–75% in equities and the rest in debt
    • The equity drives long-term growth
    • The debt component cushions market volatility

    Potential Returns:

    Let’s say you invest your ₹20 lakh in a top-performing aggressive hybrid fund:

    • In 5 years: ₹20 lakh could grow to ₹34–36 lakh
    • In 10 years: Around ₹60 lakh
    • In 15 years: You could cross ₹1 crore

    These returns are based on 10-year rolling averages—not just best-case scenarios.

    The Real Advantage

    Remember the Covid crash in 2020? While the Sensex TRI fell over 38%, aggressive hybrid funds limited losses to around 28%. That’s the power of built-in diversification.

    Pro tip: Choose funds with a strong track record across market cycles. Need help selecting? Fincart’s mutual fund investment planners are just a call away.

    Case 3: Flexibility First – For Retirees Who Want Access + Growth

    What if you want a little bit of both—growth + liquidity? Say, you’re mostly okay without income but want to dip into your corpus occasionally—for a medical need, a vacation, or a gift to your grandchild.

    In that case, a balanced split strategy works beautifully.

    Strategy: 50:50 in Equity & Debt

    • ₹10 lakh in a flexi-cap equity fund
    • ₹10 lakh in a short-duration debt fund

    Why it works:

    • The equity part grows your money over time
    • The debt part acts as an emergency fund
    • If the market is down, you can access the debt portion without touching your equity at a loss

    This way, you keep the growth engine running, while staying financially nimble.

    Flexi-Cap Funds: The Ideal Growth Companion

    These funds dynamically allocate between large-cap, mid-cap, and small-cap stocks. That gives your investment:

    • Better adaptability to market conditions
    • Diversified equity exposure

    It’s growth without the rigidity of staying stuck in one market segment.

    Mistakes to Avoid While Investing Post-Retirement

    1. Going 100% into fixed deposits or SCSS
      • You’ll likely lose money in real terms over time due to inflation.
    2. Withdrawing more than 6–7% annually from your corpus
      • That puts you at high risk of outliving your savings.
    3. Not diversifying across asset classes
      • Equity, debt, and hybrids each serve a unique purpose.
    4. Ignoring healthcare or emergency needs
      • Always keep 3–5 lakh in liquid instruments for medical emergencies.
    5. Not consulting a professional
      • DIY investing post-retirement can be risky. A certified Fincart advisor can help you make informed, personalized decisions.

    How Fincart Can Help Retirees Invest Smarter

    As an AMFI-registered investment advisor, Fincart empowers retirees with the guidance needed to make smart, goal-aligned financial decisions.

    Here’s how we help you build a secure and future-ready retirement plan:

    • Customized retirement planning based on your specific goals—whether it’s monthly income, wealth creation, or flexibility.
    • Selection of the right mutual funds and fixed-income products, tailored to your risk profile and time horizon.
    • Tax-optimized SWPs (Systematic Withdrawal Plans) to ensure your income is steady, sustainable, and efficient.
    • Diversified asset allocation strategies that reduce risk while protecting long-term returns.
    • Regular portfolio reviews and rebalancing, so your plan stays aligned with market trends and your evolving needs.

    Whether you aim to preserve capital, generate income, or grow your wealth, Fincart helps you craft a retirement strategy that truly works for your life—now and in the future.

    Conclusion: Let Your ₹20 Lakh Work for You

    There’s no universal answer to “Where should retirees invest ₹20 lakh?” The best approach depends on whether you’re seeking:

    • Income → SCSS + Debt SWP + Equity Savings
    • Growth → Aggressive Hybrid Funds
    • Flexibility → 50:50 Equity + Debt split

    At Fincart, we believe your retirement portfolio should be as unique as your life. You’ve worked hard for this money. Now it’s time for your money to return the favour—with growth, stability, and peace of mind.



  • How Can You Get Rid Of Inner Thigh Fat

    How Can You Get Rid Of Inner Thigh Fat


    For many people, the inner thigh is a frustrating spot when it comes to weight loss. While abdominal fat often gets the spotlight, the fat that clings to the inner thighs is just as stubborn. For some individuals, it is even more distressing. Whether it is the discomfort from skin chafing, trouble fitting into clothing, or a simple desire to feel more toned, the challenge of inner thigh fat is both physical and emotional.

    And unlike fat loss from other areas, slimming down the inner thigh takes more than generic advice. While you cannot spot-reduce fat, there are effective ways to target the region through a combination of smart eating habits, full-body fat-burning workouts, and specialized strengthening exercises.

    This article is your complete guide to understanding why inner thigh fat happens and what you can realistically do to reduce it. We will explore the science behind inner thigh fat, break down its causes, and give you clear, actionable methods to support your journey toward stronger, leaner legs, without gimmicks or guesswork.

    Understanding Inner Thigh Fat

    Inner thigh fat refers to the fat deposits located in the adductor region of your upper leg, between your quadriceps and hamstrings. This area is a common storage site for fat (especially in women) due to a natural tendency to hold more body fat in the lower half. While men typically store excess fat in the abdomen, women often store it in the hips and thighs due to estrogen.

    It is important to understand that inner thigh fat is not inherently unhealthy. However, reducing excess fat in this region can be a meaningful goal for those who experience discomfort, limited mobility, or body-image challenges. The key is to combine overall fat loss strategies with muscle-toning movements that focus on this area.

    Causes of Excess Thigh Fat

    Inner thigh fat develops due to both systemic and localized factors. One primary reason is the overall body fat percentage. When your body stores more fat than it burns, some of it may settle in your thighs. However, even individuals with a healthy weight can have disproportionate fat storage in the thighs due to hormonal or genetic influences.

    Another factor is aging. As you grow older, your metabolism naturally slows down. That leads to changes in fat distribution. Estrogen plays a particularly strong role in directing fat storage to the thighs, especially in women. Combined with lower levels of physical activity and possible muscle loss with age, this can result in increased fat and cellulite formation.

    Here are some common causes of excess thigh fat:

    Genetics

    Your genetic makeup plays a significant role in determining where your body stores fat. If your parents or close relatives tend to accumulate fat in the thigh or hip regions, chances are you might experience the same. It is especially common among women, whose bodies are biologically inclined to store fat in the lower body to support reproductive functions. Inner thigh fat is often one of the first to appear and the last to go, due to this inherited pattern.

    Hormonal Imbalance

    Hormones regulate how your body stores and burns fat. Estrogen, in particular, encourages fat storage in the thighs, hips, and buttocks. That also explains why women are more likely to have stubborn inner thigh fat. As estrogen levels fluctuate during menstrual cycles, pregnancy, or menopause, fat distribution can change. Additionally, low testosterone in men or elevated cortisol (stress hormone) in both genders can increase fat retention in the lower body, including the inner thighs.

    Slow Metabolism

    With age, the body’s metabolic rate naturally slows down. A slower metabolism means fewer calories are burned at rest. That makes it easier to accumulate fat, even without any change in diet. This age-related fat gain tends to settle in areas like the thighs, especially when muscle mass decreases due to a sedentary lifestyle. Inner thigh fat becomes harder to lose without incorporating metabolic-boosting habits like strength training or regular cardio.

    Poor Diet and Water Retention

    High-sodium, high-sugar, and ultra-processed foods can lead to water retention, especially around the thighs and hips. A poor diet that lacks lean proteins, fiber, and healthy fats promotes fat storage. Additionally, processed carbs spike insulin levels, encouraging the body to store more fat. Excess salt causes the body to hold onto water, making the thighs appear puffier or swollen, even when the fat mass remains unchanged.

    Sedentary Lifestyle

    When your body moves less, it burns fewer calories. Inactivity not only prevents fat loss but also reduces muscle tone, which contributes to the appearance of bulkier thighs. Without targeted exercise that activates the adductors (inner thigh muscles), this area can lose definition and accumulate fat over time. It becomes more noticeable in individuals employed in a desk job or following a sedentary routine.

    Cellulite

    The structure of fat cells, connective tissue, and skin in the thigh area increases the likelihood of dimpling.

    How to Lose Thigh Fat?

    Reducing inner thigh fat requires a multi-pronged approach that involves fat-burning strategies and targeted muscle-building exercises. While spot reduction is a myth, well-structured programs can certainly tone specific muscle groups while burning overall body fat.

    Let us break down the most effective methods.

    1. Balanced Nutrition: Your First Line of Defense

    Before we discuss workouts, we need to discuss food. What you eat dictates how much fat your body stores. The most reliable method for reducing body fat is to create a moderate calorie deficit. Ideally, consider a deficit of 500 to 750 calories less than your maintenance level.

    However, crash diets and extreme calorie restrictions are counterproductive. They slow your metabolism and increase fat retention. The goal is not to starve yourself but to fuel your body with quality nutrients that naturally support fat burning.

    Here is what to focus on:

    • Lean Protein: Chicken breast, tofu, fish, lentils, and Greek yogurt help build and repair muscles while boosting satiety.
    • Healthy Fats: Avocados, olive oil, and nuts support hormonal balance and reduce inflammation.
    • Complex Carbohydrates: Whole grains like brown rice, quinoa, and oats provide sustained energy.
    • Fiber-Rich Foods: Fruits, vegetables, and legumes help regulate digestion and reduce hunger.
    • Hydration: Drinking enough water flushes out toxins, supports metabolism, and minimizes bloating in the thighs.

    Avoid processed foods, high-sugar snacks, and refined grains. Also, keep salt intake low to prevent water retention, which can worsen the appearance of thick thighs.

    2. High-Intensity Interval Training (HIIT)

    HIIT is a metabolic powerhouse that supports rapid fat loss. It involves alternating short bursts of intense activity with brief periods of rest or lower-intensity movement.

    This method keeps your heart rate high and your body in fat-burning mode long after the workout is done. It is especially helpful for reducing fat in stubborn areas like the inner thigh. HIIT boosts insulin sensitivity and pushes your body into a higher calorie burn even during rest.

    An introductory HIIT session may include:

    • 40 seconds of jump squats
    • 20 seconds rest
    • 40 seconds of mountain climbers
    • 20 seconds rest
    • 40 seconds of high knees
    • 20 seconds rest
    • Repeat for 3–4 rounds

    To effectively burn thigh fat, aim for at least 2–3 HIIT sessions per week, allowing a day of recovery in between.

    3. Strength Training for Lean Muscle

    While HIIT burns calories quickly, strength training creates long-term changes in body composition. Muscle tissue burns more calories than fat, even at rest. When you build strength in your lower body, you naturally create a firmer, more toned appearance in your thighs.

    Include compound movements and targeted exercises in your routine, such as:

    • Lunges (Forward, Side, and Walking)
    • Sumo Squats
    • Step-Ups
    • Deadlifts
    • Leg Press and Leg Curls

    Strength train at least twice a week, using weights that challenge your muscles by the last few reps. Gradually increase resistance over time to achieve progressive overload.

    4. Cardio and Endurance Workouts

    Traditional cardio workouts play a vital role in reducing overall body fat. On non-HIIT days, incorporate a mix of low-impact and moderate-intensity cardio.

    Cardio options to reduce thigh fat:

    • Cycling: Tones the thighs while providing steady fat burn
    • Brisk Walking or Incline Treadmill Walks
    • Swimming: Low-impact and excellent for joint health
    • Dancing: Fun, effective, and works the lower body intensively

    Aim for 150 to 300 minutes of cardio per week for consistent fat loss.

    5. Yoga and Recovery Exercises

    While yoga may not burn calories at the rate HIIT does, it supports flexibility, improves circulation, and enhances lymphatic drainage, which can reduce puffiness in the thigh area. Certain poses like Warrior II, Chair Pose, and Goddess Pose activate your thigh muscles and support toning.

    Incorporate yoga or stretching sessions twice a week to promote recovery, reduce stress-induced fat retention, and prevent injuries.

    6. Natural Remedies and Cellulite Management

    While exercise and diet are your best tools, you can complement them with simple natural remedies that improve the texture and tone of your thighs.

    These include:

    • Dry Brushing: Stimulates lymphatic drainage and may reduce fluid buildup in the thighs.
    • Caffeine-Based Creams: Temporarily tighten skin and improve the appearance of cellulite.
    • Anti-Inflammatory Diet: Reducing processed foods and eating more omega-3-rich foods like flaxseeds and fatty fish can reduce inflammation that worsens cellulite.

    While these methods do not remove fat directly, they support a smoother, healthier appearance of the thighs.

    Exercises for Inner Thigh Fat

    Reducing fat from just one area of your body (commonly known as spot reduction) is a myth. However, combining fat-burning cardio with strength-focused movements can help you slim down overall while toning specific muscles, including the inner thighs. This section outlines six targeted exercises to strengthen the inner thighs, boost fat loss, and sculpt leaner legs.

    1. Sumo Squat

    Sumo squats engage the adductors (muscles of the inner thigh), glutes, and core. The wider stance targets areas that regular squats might miss.

    Steps:

    • Stand with feet wider than hip-width, toes pointed outward.
    • Hold a dumbbell or keep your hands at chest level.
    • Lower your body into a squat, keeping your back straight and knees tracking over toes.
    • Push through your heels to return to standing, squeezing your thighs at the top.
    • Perform 2 sets of 15 reps.

    Caution: Avoid this move if you have knee issues. Stick to bodyweight-only versions first.

    2. Side Lunge

    Side lunges are great for unilateral leg training and help activate the inner thigh muscles on the extended leg.

    Steps:

    • Stand upright, feet together.
    • Step your right leg to the side and bend the right knee while pushing your hips back.
    • Keep your left leg straight and your torso upright.
    • Push off the right leg to return to standing.
    • Repeat on the other side for one full rep. Complete 2 sets of 12 reps per leg.

    Caution: Go slow if you have balance issues. Use a wall or chair for support.

    3. Curtsy Lunge

    This exercise blends balance and toning by crossing the legs, which adds an inner thigh squeeze.

    Steps:

    • Stand tall and step your right leg diagonally behind the left leg.
    • Bend both knees into a curtsy, keeping your chest lifted.
    • Press through the left heel to return to the start.
    • Repeat 12 times on each leg, completing 2 sets.

    Caution: If you have knee sensitivity, decrease the range of motion.

    4. Side-Lying Leg Adduction

    It is one of the simplest and most effective inner thigh toners, perfect for beginners.

    Steps:

    • Lie on one side with the top leg bent and resting on the floor.
    • Extend the bottom leg straight and engage your core.
    • Lift the bottom leg a few inches, hold briefly, and lower.
    • Repeat 15 reps per leg, doing 2 sets.

    Caution: Keep movements controlled to avoid pulling a groin muscle.

    5. Skaters

    This cardio-based move enhances endurance while hitting the inner thigh during the cross-back movement.

    Steps:

    • Begin with feet hip-width apart.
    • Leap sideways to the right, landing on the right foot while swinging the left leg behind.
    • Immediately push off to the left side.
    • Continue side-to-side for 30 seconds. Repeat 3 rounds.

    Caution: Focus on form over speed to avoid ankle strain.

    6. Inner Thigh Pulse

    These tiny movements create a deep burn in the adductors and improve muscle tone.

    Steps:

    • Lie on your back with legs lifted, knees bent at 90 degrees.
    • Bring knees together and begin pulsing inward, like squeezing a ball.
    • Perform 25 small pulses, rest, and repeat for 3 sets.

    Caution: People with lower back pain should keep their back supported by a mat or towel.

    HealthifyMe Note

    As a HealthifyMe coach, I often remind my clients that targeting stubborn fat zones (like the inner thighs) is not about intense restriction or overnight fixes. It is about building a strategy. A balanced approach that includes calorie-aware nutrition, strength-building workouts, and consistent movement is where real progress happens. The body is an adaptive system. When you treat it with respect, nourish it mindfully, and work with intention, the changes begin to show, not just in how you look, but how you feel. And yes, your inner thighs will thank you too.

    The Final Word

    Losing inner thigh fat is a multi-step process rooted in science, patience, and commitment. You cannot shrink one body part in isolation, but you can tone your inner thighs while reducing overall body fat. From modifying your diet to including compound and isolation exercises, everything you do has a cumulative effect. Understanding the root causes (like hormones, genetics, and aging) allows you to work smarter, not harder.

    With guidance from tools like HealthifyMe, your journey becomes less of a guessing game. The HealthifyMe AI plans, powered by Coach Ria, are designed to personalize your food intake and workout structure. They help you track real progress, not just weight. Whether it is a meal suggestion, a recovery tip, or a thigh workout tweak, support is always available. Sustainable results do not come from shortcuts; they come from smart strategies, and we are here to make that easier.

    Frequently Asked Questions (FAQs)

    Q: How can you get rid of inner thigh fat naturally?

    A: Inner thigh fat can be reduced naturally through a combination of cardio, strength training, and a nutrient-dense diet. Focus on workouts like lunges, squats, and HIIT, along with a diet rich in lean protein, healthy fats, and fiber. Spot reduction is a myth, but targeting these areas helps tone the muscle underneath.

    Q: Do certain foods help burn thigh fat faster?

    A: Foods alone cannot burn fat from a specific area, but a diet high in whole foods and low in refined sugars and sodium can support fat loss. Lean proteins, leafy greens, legumes, and healthy fats improve metabolism and reduce water retention, which often makes thighs appear bulkier.

    Q: What are the best exercises to lose inner thigh fat?

    A: Sumo squats, side lunges, inner thigh pulses, and skaters are great options. These exercises activate the adductors—the muscles along the inner thigh—while improving overall lower body strength. Pair them with cardio or HIIT for best results.

    Q: How long does it take to lose inner thigh fat?

    A: Timelines vary based on individual factors like body composition, genetics, and lifestyle. With a consistent diet and targeted workouts, some people may notice changes in 4 to 6 weeks. However, long-term results often take 3 to 6 months of focused effort.

    Q: Can men lose thigh fat the same way as women?

    A: Yes, although men and women store fat differently, the process of losing inner thigh fat is similar. A combination of calorie deficit, strength training, and aerobic activity benefits both genders. Men may respond quicker due to higher lean muscle mass and testosterone levels.

    Q: Is it possible to lose thigh fat in a week?

    A: You may lose water weight or reduce bloating in a week, but actual fat loss takes time. A quick fix is not sustainable. Instead, follow a structured plan that includes diet adjustments and inner thigh workouts for steady, lasting results.

    Q: Are thigh fat and cellulite the same thing?

    A: No, they are different. Thigh fat refers to the accumulation of fat in the thigh area, while cellulite is the appearance of dimpled skin caused by fat pressing against connective tissue. Reducing fat through exercise and improving skin elasticity may reduce the visibility of cellulite.

    Research Sources

    1. Gene–Environment Interactions on Body Fat Distribution

    2. Longitudinal associations of the endocrine environment on fat partitioning in postmenopausal women.

    3. Role of Body Fat Distribution and the Metabolic Complications of Obesity

    4. Cellulite: Current Understanding and Treatment.

    5. Caloric Restriction: Implications for Human Cardiometabolic Health

    6. Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance Trial

    7. High-Intensity Intermittent Exercise and Fat Loss

    8. EPOC Comparison Between Resistance Training and High-Intensity Interval Training in Aerobically Fit Women

    9. Skeletal muscle energy metabolism in obesity

  • 6 Top CPaaS Providers for Tech Companies in 2025

    6 Top CPaaS Providers for Tech Companies in 2025


    Tech companies like yours must move smart today to meet customers’ expectations of instant, seamless interactions across SMS, voice, video, and chat. (more…)

  • Fluffy Almond Flour Muffins (5 Ways)

    Fluffy Almond Flour Muffins (5 Ways)


    Tired of eggs for breakfast? You don’t have to resort to highly processed baked goods to have a yummy treat in the morning. These almond flour muffins are a delicious option for breakfast, snacks, or dessert. Plus, you can add your favorite mix-ins for a customizable muffin.

    Most of the time I have eggs, fermented veggies, and even fish for breakfast. While my breakfast choices are a little unconventional at times, I stick with high protein options. Healthy fats for blood sugar regulation are a must too.

    Almond Flour Muffins

    Not all of my kids are on board with sardines for breakfast, so they prefer to throw in some gluten-free muffins too. We’ve made plenty of coconut flour muffins over the years. These almond flour muffins are also grain-free, paleo, refined sugar-free, and dairy-free.

    You can make them low-carb and keto-friendly if you omit the arrowroot powder and coconut sugar. Swap out the bananas for yogurt if you’re looking for keto muffins.

    Use either blanched almond flour or almond meal, depending on what you have. I really like adding the arrowroot powder to give these a texture similar to regular wheat flour muffins. Even better, they can be customized to create all sorts of flavors. Check out the list of optional flavors below the recipe for some ideas! Our favorite so far are the carrot cake almond flour muffins.

    I don’t like my baked goods really sweet, so this recipe is mildly sweet. If you prefer your muffins sweeter, then taste and adjust the sweetener in the batter as necessary.

    almond flour muffins

    Fluffy Almond Flour Muffin Recipe

    These delicious muffins can be customized with your favorite ingredients. Great as a snack, dessert, or even a quick breakfast!

    • Preheat oven to 350°F. Line a 12-count muffin pan with silicone muffin liners, parchment paper liners, or grease lightly with coconut oil.

    • In a large bowl, whisk together the almond flour, arrowroot, baking soda, baking powder, salt, and cinnamon.

    • In a separate mixing bowl, whisk the eggs, mashed banana, coconut sugar, melted butter or oil, milk, and vanilla. Add lemon juice or ACV here if using.

    • Pour the wet ingredients into the dry ingredients and stir gently until just combined. Fold in any add-ins (berries, chocolate, nuts, etc.).

    • Divide batter evenly among muffin cups. Bake for 20–22 minutes, or until a toothpick inserted into the center comes out clean. They should be lightly golden brown.

    • Let cool in the pan for 5–10 minutes, then transfer to a wire rack. They’re extra good warm with a smear of grass-fed butter

    Nutrition Facts

    Fluffy Almond Flour Muffin Recipe

    Amount Per Serving (1 muffin)

    Calories 229
    Calories from Fat 153

    % Daily Value*

    Fat 17g26%

    Saturated Fat 5g31%

    Trans Fat 0.004g

    Polyunsaturated Fat 0.3g

    Monounsaturated Fat 1g

    Cholesterol 42mg14%

    Sodium 168mg7%

    Potassium 115mg3%

    Carbohydrates 15g5%

    Fiber 3g13%

    Sugar 6g7%

    Protein 7g14%

    Vitamin A 83IU2%

    Vitamin C 2mg2%

    Calcium 75mg8%

    Iron 1mg6%

    * Percent Daily Values are based on a 2000 calorie diet.

    • Freezer Tip: Let muffins cool completely, then store in an airtight container or reusable bag in the freezer for up to 3 months. Reheat in the toaster oven or oven for a quick snack.
    • You can also use lemon juice instead of ACV if desired.

    Almond Flour Muffin Variations

    You can add whatever mix-ins you like to the base muffin recipe above. Try dried or fresh fruit, nuts, chocolate chips, or shredded coconut. Here are some more ideas for different flavors:

    1. Chocolate Almond Flour Muffins

    Add to the base recipe:

    • Replace cinnamon with 2–3 tbsp unsweetened cocoa powder
    • Use ½ cup dark chocolate chips or chunks
    • Add 1–2 TBSP maple syrup if you like them sweeter

    Tip: Sprinkle a few chocolate chips on top before baking for that bakery-style look.

    2. Carrot Cake Muffins

    Add to the base recipe:

    • Add ¾ cup finely grated carrots
    • Add ¼ cup raisins (optional)
    • Add ½ tsp nutmeg + ½ tsp ginger
    • Swap bananas for 1/3 cup applesauce for a smoother texture
    • Stir in ¼ cup chopped walnuts or pecans (optional)

    3. Savory Cheddar & Herb Muffins

    Remove: coconut sugar, cinnamon, vanilla, and banana
    Add:

    • ¾ cup shredded sharp cheddar cheese
    • 2 TBSP chopped fresh chives or green onions
    • ½ tsp garlic powder
    • Optional: pinch of red pepper flakes or cooked, crumbled bacon

    Tip: Great served warm with soups, or as a breakfast sandwich base!

    4. Almond Flour Blueberry Muffins

    Add:

    • Lemon zest from 1 lemon + 1 TBSP lemon juice
    • ½ cup fresh or frozen blueberries (toss in almond flour before adding to batter)
    • Optional: drizzle a simple lemon glaze after baking with lemon juice + powdered coconut sugar

    5. Zucchini Almond Flour Banana Muffins

    Add:

    • ½ cup grated zucchini (squeeze out moisture first)
    • Stick to bananas as your sweetener
    • Add a dash of cinnamon + nutmeg
    • Optional: ¼ cup chopped walnuts or mini chocolate chips

    Healthy Muffin Recipes

    Want some more healthy muffin ideas? These healthy recipes are a hit in our house! Most of them are made with coconut flour, and they’re all refined sugar free.

    What are your favorite muffin flavors? Leave a comment and let us know

  • Oregon State, Gonzaga look like the new Pac-12’s marquee brands in women’s basketball

    Oregon State, Gonzaga look like the new Pac-12’s marquee brands in women’s basketball


    Killed by greed and mismanagement in the summer of 2023, the Pac-12 has risen and rebuilt itself.

    Set to launch on July 1, 2026, the new Pac-12 will feature just two teams from its last version, the left-behinds in Oregon State and Washington State. Joining the Beavers and Cougars to bolster this conference are soon-to-be-former Mountain West members Boise State, Fresno State, Colorado State, San Diego State and Utah State. Gonzaga brings its storied history in basketball, coming over from the West Coast Conference as the lone non-football member, while Texas State rounds out the nine-team league as its easternmost member.

    Around the same time the Pac-12 announced the addition of Texas State from the Sun Belt, it unveiled that CBS will be its anchor partner of a new TV deal through 2031. College sports fans will be seeing these nine schools a whole lot on CBS, CBS Sports Network and Paramount+.

    Since launching, the Pac-12’s social media arm has been busy touting its successes in men’s basketball and football. And indeed, they now have signature brands in both. Boise State is coming off a College Football Playoff appearance and Gonzaga has been to a pair of Final Fours and two Elite Eights in the past decade. Seven of the new Pac-12’s nine teams have made at least one men’s NCAA Tournament since 2021.

    But what about women’s basketball? How good of a league can the new Pac-12 be in that sport?

    It depends on how one views the new Pac-12. If you’re expecting this league to return to its old form where it was competing for national championships and putting more than half its membership in the NCAA Tournament every year, you’ll likely be disappointed. This new version of the Pac-12 simply doesn’t have the same depth of talented teams that the old one did.

    However, if you’re a bit more clear-eyed but also optimistic, carrying the belief that this could be among the best mid-major conferences in the sport and be a multi-bid conference most seasons, I think your expectations will be met.

    Among the nine teams in this conference, there’s a clear top, middle and bottom in women’s basketball.

    Let’s start at the bottom with Fresno State, Texas State and Utah State. These are the only three teams in the new Pac-12 that haven’t appeared in an NCAA Tournament in the past decade.

    If there’s a team to be optimistic about, it’s probably Fresno State, the program that gave us the Cavinder Twins and has produced two seasons of 20 wins or more in the past decade. The Bulldogs, following the retirement of Jaime White, just hired a new head coach in Ryan McCarthy. He comes to Fresno after 13 seasons at Division II Alaska Anchorage, where he had an 82.2 win percentage, produced six All-Americans and took his team to the national championship game. If he can turn things around at Fresno, it will raise the floor of this league.

    Utah State has endured six consecutive losing seasons and has never been to the NCAA Tournament. Wesley Brooks — who has worked under Kevin McGuff, Kim Barnes Arico and Lynne Roberts — is about to enter his second season there. Of the nine teams in the new Pac-12, Utah State is the only one to never finish a season in the past 10 years with a HerHoopStats rating better than 10.0. For reference, 91 teams had HHS ratings of 10 or better this season, including Gonzaga which has had a rating north of that for 10 consecutive seasons.

    Texas State is in somewhat of a similar boat, as it hasn’t been dancing in March Madness since 2002. Zenarae Antoine is entering her 15th season at the helm of the Bobcats with a win percentage of 50.1. If she makes it to her 16th season, it’ll be the fourth different conference she’s coached Texas State in. The Bobcats have won two division titles under her watch and were regular season champs of the Sun Belt in 2023.

    Now to the middle, which brings us to Boise State, Colorado State and San Diego State. Each of these schools have had some form of varying degrees of consistent success over the past decade.

    Colorado State, for example, has one NCAA Tournament appearance, four WNIT trips, and seven seasons of 20 wins or more — including the last four — since the 2015-16 season under Ryun Williams. They’ve been a consistent decent-to-good mid-major team.

    The same could be said for Boise State, though the Broncos have leveled out a bit since winning four straight Mountain West titles from 2017 through 2020. They have enjoyed three consecutive winning seasons though and returned to the WNIT this past year. In the last decade, Boise State also has five wins over Power 4 opponents — the most of the middle and lower class teams in the new Pac-12.

    San Diego State is trending upward under Stacie Terry-Hutson, who just coached the Aztecs to the NCAA Tournament for the first time since 2012. They’ve enjoyed three consecutive seasons of 20 or more wins and just added three players in the transfer portal who should help them this season.

    Here’s the upper class of the league, which features three teams who have enjoyed national success in women’s basketball in the last decade: Oregon State, Washington State and Gonzaga.

    The Beavers are the lone team in this league with a Final Four appearance under their belt, going there in 2016. Since then under Scott Rueck, they’ve gone to two more Elite Eights. Even while playing in the West Coast Conference this past year — after being decimated with transfer portal departures — the Beavers still went to the NCAA Tournament, marking their seventh trip to March Madness in the past decade.

    “Those who have been paying attention know the story and know how significant it is,” Rueck said in Chapel Hill in March after the Beavers lost to North Carolina in the first round of the NCAA Tournament. “I couldn’t be happier for what we’ve accomplished, more proud, and it’s just been an absolute joy… Oregon State is going to be Oregon State. We’re going to be a team that takes care of you and is competitive every night and makes pros. That won’t change. So I think everybody just has evidence now if they were wondering previously.”

    In the offseason, the Beavers lost zero players to the portal while gaining two.

    Of the nine teams in the new Pac-12, Oregon State has the most wins over AP-ranked opponents in the past 10 years with 43. Having produced stars of the sport like Sydney Weise, Mikayla Pivec and Raegen Beers, Oregon State enters the new Pac-12 as its marquee brand in women’s basketball.

    But Gonzaga is right there with the Beavers with seven NCAA Tournament trips in the past 10 years, 20 wins over Power 4 teams and eight wins over ranked opponents. The Zags have won 20 or more games in nine of the past 10 seasons and went to the Sweet 16 in 2024. With Lisa Fortier at the helm, they’ve dominated the West Coast Conference — winning eight of the last nine regular season conference championships — and established themselves as a true mid-major power.

    The other team to mention here is Washington State, which went to three straight NCAA Tournaments between 2021 and 2023 and won a Pac-12 title. Kamie Ethridge’s squads have won more than 20 games in each of the past two seasons, but missed March Madness. Still, over the past 10 years, Washington State has 14 wins over ranked opponents. Ethridge, a former Wade Trophy winner and national champion at Texas, will keep Wazzu competitive no matter what conference they’re in.

    When the new Pac-12 begins play in the 2026-27 season, it’s not inconceivable to see it as a three-bid league for the NCAA Tournament. The Ivy League just pulled that off this season, and the A-10 got two teams in. It will require signature brands like Oregon State, Washington State and Gonzaga playing at their very best and winning some tough out-of-conference games to boost their NET ratings. And if the other six teams in the league can raise their play and beat some good teams in the non-conference portion of the season, that will only help.

  • Should Mutual Fund Long-Term Investors Worry?

    Should Mutual Fund Long-Term Investors Worry?


    Does Jane Street India impact markets and should mutual fund long term investors worry? Learn how much it takes to move Nifty 50 by 1%.

    If you’re a regular investor putting money in SIPs or equity mutual funds, the recent headlines about Jane Street might have worried you. News of SEBI taking action against this big foreign trader for alleged price manipulation made many wonder:

    “If a giant global trader can move prices, is my long-term money at risk too?”

    If you look into the history, you will notice that in the short term, such price rejigging is not a new event for the stock market. Also, there is no guarantee that such things can’t repeat in the future. In such a situation, many long-term mutual fund investors feel concerned. This article is meant to address their concerns.

    Jane Street India: Should Mutual Fund Long-Term Investors Worry?

    Jane Street India Mutual Fund Long-Term Investors

    In this article, let’s break down:

    • Who Jane Street is
    • How they operate in India
    • How much money it actually takes to move India’s biggest index — the Nifty 50 — by just 1%
    • And why all this barely matters for your long-term wealth building.

    Who is Jane Street?

    Jane Street is one of the world’s biggest proprietary trading firms, active in stocks, bonds, options, and other assets globally. They do high-frequency trading and arbitrage, often making tiny profits repeatedly in massive volumes.

    Do they have an office here?

    Disclaimer: Jane Street does not have any physical office in India. They trade in Indian stock and derivative markets through Foreign Portfolio Investors (FPIs) and Indian brokers, as allowed under SEBI’s rules.

    So when you hear “Jane Street India,” it simply means Jane Street’s trading activities in the Indian market, not that they have an office on Indian soil.

    What did Jane Street allegedly do in India?

    Recently, SEBI’s investigation found that Jane Street’s FPIs and brokers allegedly manipulated prices in the Nifty Bank options market. They placed large orders which, according to SEBI, gave a false picture of demand and supply, influencing prices unfairly.

    When SEBI caught this, it took strict action — penalizing the involved FPIs. Following this, Jane Street announced an exit from some of its India trades, calling the regulatory environment “unpredictable.”

    Does this mean a big trader can easily move the whole market?

    Many retail investors fear that if such a giant player can bend prices in options, they can easily push the Nifty 50 up or down too.

    Let’s see if that’s really possible.

    How much money does it really take to move the Nifty 50 by 1%?

    Here’s where the scale becomes clear — and comforting.

    What is Nifty 50?
    It’s India’s main stock market index, made up of the 50 biggest companies — like Reliance, HDFC Bank, ICICI Bank, Infosys, and TCS.

    How is it calculated?
    The Nifty 50’s level is based on the free-float market capitalization — the combined value of shares that are publicly traded (excluding promoters’ locked-in shares).

    Current free-float market cap (as of July 2025):

    • Approx. Rs.120 lakh crores (or about $1.45 trillion).

    So, to move the index up by just 1%, you’d theoretically have to increase the combined value of these 50 companies by Rs.1.2 lakh crores — that’s about $14–15 billion!

    But do traders really buy stocks worth Rs.1.2 lakh crores?

    No. Traders like Jane Street mostly use derivatives — futures and options — to speculate on short-term moves. Derivatives need far less upfront capital because they’re leveraged bets. So, in the short-term, aggressive trading in derivatives can temporarily push the index up or down a few points.

    But here’s the catch:

    • Actual stocks have to follow real demand. If someone wants to move the real index sustainably, they must actually buy or sell shares in huge volumes — worth tens of thousands of crores.
    • Other large investors — like mutual funds, insurance companies, pension funds — quickly counteract unusual moves. They spot overpricing or underpricing and bring the market back to fair value.
    • SEBI has strict surveillance systems that flag any unusual volumes or price patterns, exactly like they did with Jane Street.

    So, the bigger the market — like the Nifty 50 — the harder it gets to push the whole index meaningfully. This is why small traders or even single big traders cannot “manipulate” it easily for long.

    Let’s simplify with an example

    Imagine:

    • The total free-float market cap = Rs.120 lakh crores.
    • A trader wants to push the Nifty 50 up by 1% by actually buying stocks — not just playing with options.
    • They’d need to buy enough shares across multiple big companies to increase their combined value by Rs.1.2 lakh crores.

    That’s more than the annual budget of some states!

    What if they just use futures or options?

    They can try, but:

    • They need counterparties to take the opposite bet.
    • Any artificial price move gets corrected when the contracts settle.
    • SEBI monitors positions — large or suspicious trades attract surveillance.

    So, while small manipulations in one stock or one options contract can happen for a short time, moving the whole Nifty 50 meaningfully is extremely difficult — both legally and practically.

    What if someone is concentrating on high weightage Index Stocks to manupulate?

    Nifty 50 is a free-float market-cap weighted index.
    Stocks like HDFC Bank and Reliance Industries have high weights (around 10%–12% each).

    So here’s the math:

    HDFC Bank — weight approximately 12%
    Reliance — weight approximately 11%
    Together: approximately 23% weight in Nifty 50.

    This means:

    • If only these two stocks go up enough, they alone can push the index significantly.

    Example: How Much Buying is Needed?

    If you wanted to move the entire index by 1% only by moving HDFC Bank and Reliance, you’d need to move them up by approximately 4.35% each.

    Why?

    • Combined weight approximately 23%.
    • If combined stocks go up by 4.35%:
      4.35% * 23% ? 1% move in Nifty.

    How much money does that mean?

    • HDFC Bank market cap approximately Rs.12.5 Lakh Crores
      ? 4.35% = Rs.54,375 Crores
    • Reliance Industries market cap approximately Rs.19 Lakh Crores
      ? 4.35% = Rs.82,650 Crores

    So, in theory, you’d need buying demand worth Rs.54,000–Rs.82,000 Crores in these two stocks alone at once to push them up that much in a short time.

    Is This Realistic?

    Absolutely NOT in real markets!

    – Stocks don’t trade their entire market cap daily.
    – The actual float is far less — but even then, creating this demand is extremely hard.
     – The moment prices surge, sellers come in — making it hard to keep prices artificially high.

    Example:
    If you wanted to push HDFC Bank up 4–5% in one day, you’d need billions of rupees of aggressive buying, and you’d face regulators watching every unusual order.

    What does this mean for your mutual funds and SIPs?

    Here’s the good news for every long-term investor:

    Mutual funds invest directly in real shares — not speculative trades. So your money is backed by real company ownership, not derivative bets.

    Short-term swings don’t change long-term growth. A trader might cause a 0.1% or 0.5% blip today — but over 10–20 years, India’s economy, company earnings, and business fundamentals decide your returns.

    Your fund manager is not gambling. They follow strict mandates, diversification, and risk controls.

    SEBI actively polices the system. The fact that Jane Street got caught shows surveillance works.

    A real-life perspective

    Suppose you have a 10-year SIP in a Nifty 50 index fund:

    • Over 10 years, you’ll face thousands of news events — scams, manipulations, global crises.
    • But the index itself reflects India’s largest companies — which grow over time.
    • The temporary noise from traders is like tiny ripples on a large lake.

    Key Takeaway

    Yes — big traders can cause short-term blips.
    No — they can’t break the market’s long-term growth.

    What you should really focus on

    • Keep investing regularly.
    • Ignore short-term noise and headlines.
    • Stick to your long-term plan — India’s growth story is not going away just because a trader misused loopholes for a few crores.
    • Trust SEBI’s checks — but more importantly, trust time and diversification.

    Final Words

    The Jane Street India incident shows that:

    • Short-term players will always exist.
    • SEBI is watching.
    • Long-term mutual fund investors have nothing to panic about.

    So keep calm, keep your SIPs running, and let your money ride on India’s real growth — not the drama of daily trades.

    Quick Facts Recap

    • Total Nifty 50 free-float market cap: Approximately Rs.120 lakh crores.
    • Money needed to truly move it by 1%: Approximately Rs.1.2 lakh crores.
    • Short-term manipulation using options can happen — but SEBI has strong eyes.
    • Mutual funds are built for the long run, not for daily trading bets.

    Stay invested. Stay patient. That’s the real power.

    For Unbiased Advice Subscribe To Our Fixed Fee Only Financial Planning Service

  • My top adidas style picks for back to school!

    My top adidas style picks for back to school!


    My top adidas style picks for back to school!

    July 1, 2021 –

    I know what you’re thinking with the title of this post….back to school!? but Kasey, we just got into the summer!!

    My top adidas style picks for back to school!

    I TOTALLY HEAR YOU because I am the number 1 summer lover over herebut, I’m also a planner and love to share some of my favorite things with you all so you’ll be ahead of the game come school time!

    I may be 32 years old (on saturday!) but I’m using a lunch bag now more than I did in elementary school.

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    Being a traveling trainer and being in and out of my car so much during they day, I tend to bring drinks and food along for the ride.

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    I’m obsessed with my insulated adidas lunch bag! It’s the perfect size for a meal + a drink and keeps things cool when I add ice packs in as well.

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    You can ask my husband, this sits on the counter daily so I don’t forget to bring it with me! As I’m typing this, he literally looked over and saw the picture of the lunch bag and said “you’ve had that thing for like years”, ha! He’s not wrong!

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    My second must have for school would be my slides!

    I’ve been rocking adidas slides since I started playing soccer at 8 years old. I also happen to think they make a sweet addition to any outfit.

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    My third pick for back to school would be biker shorts!!

    If these were a “thing” when I was in high school, I would’ve been wearing them daily. Now, don’t get me wrong, I’m pretty sure biker shorts were obviously around, but not as “in” when I was in high school…which is a shame if you ask me!

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    They are so versatile and can go with any tank, short sleeve, long sleeve, or sweatshirt. During the summer, I’m in biker shorts daily…my favorite time of year! And like I said, if I was back in school, I’d be rocking these daily.

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    I hope you got some new ideas for my adidas back to school picks with this post! I love sharing things that I love with you all, especially because I wear them and use them daily.

    What is your go-to back to school item!?

    Be true to you,

    xo Kasey

     

    I’m an ambassador for adidas, but as always, all opinions are my own.

    Photos by Mikayla @the.photographygirls



  • I Evaluated 7 Best iPaaS Software in 2025: Top Winners

    I Evaluated 7 Best iPaaS Software in 2025: Top Winners


    As a marketer, I work extensively with multiple cloud-native applications, and my workflow often feels fragmented. (more…)

  • Unique Protein Provides Clues on How to Extend Lifespan Through Diet

    Unique Protein Provides Clues on How to Extend Lifespan Through Diet


    A single protein, klotho, extended the lifespan of healthy mice by 20% in a study from Molecular Therapy.1 In addition to longer life, these mice also moved better, thought faster and resisted age-related breakdown in muscles, bones, and brain function. Aging brings more than wrinkles. It weakens bones, shrinks muscle, blunts cognition and raises your risk of disease. Klotho works differently than any single drug or supplement.

    It doesn’t just address one symptom; it improves how your body handles stress, repairs damage, and maintains organ function across multiple systems. As your klotho levels drop with age, your ability to regenerate tissues declines, your inflammation rises and your risk for conditions like osteoporosis, Alzheimer’s disease, and frailty climbs.

    Klotho is a protein your kidneys and brain naturally produce, but only if you’re living in a way that supports that internal machinery. The good news? Your habits — what you eat, how you move, how well you sleep and even how connected you feel to others — all influence your body’s klotho production.

    Researchers are calling klotho a “longevity switch,” and one of the most promising ways to measure how well your lifestyle is working. To understand why this matters so much for your long-term health, and what it looks like in practice, let’s break down the latest findings from the gene therapy experiment that helped klotho-deficient animals move, think and live like younger ones.

    A Single Injection Extended Lifespan and Rewired Aging from the Inside Out

    The Molecular Therapy study tested whether long-term exposure to a specific form of the klotho protein, known as secreted klotho, or s-Klotho, could slow down the aging process in healthy mice.2 Scientists used a specialized virus to deliver the gene that makes s-Klotho directly into the animals’ bloodstream and brain. Unlike many antiaging strategies that target one system, this method aimed to affect multiple organs at once.

    Mice with boosted klotho lived longer and aged better — Treated animals lived longer than untreated mice, but longevity wasn’t the only improvement.3 They also showed fewer signs of age-related decline. Their muscles stayed stronger, their bones remained denser and their brains showed more activity related to regeneration and memory. This suggests klotho extends quality of life, which is what matters most.

    Muscle strength and bone health improved — In strength tests like grip performance and bar hanging, klotho-treated mice performed better, especially when treated during adulthood rather than earlier life. Muscle tissue under the microscope revealed larger fibers and far less scar tissue. After simulated injury, their muscles rebuilt more like those of younger mice.

    Bone health improved too. Males who received treatment at middle age had thicker, denser bone structure and smaller gaps in their spongy bone. Females, on the other hand, benefited more when treated earlier, before bone degeneration was advanced. Gene expression testing confirmed more activity in the genes that form strong, mineral-rich bone.

    Brain resilience increased through stem cell activity and immune cleanup — Klotho helped regenerate brain tissue by increasing the number of maturing neurons and maintaining supportive cells called astrocytes. The treated mice also showed more brain immune cells responsible for removing damaged proteins and debris. These were not inflamed cells but highly functional ones, associated with better memory and less age-related inflammation.

    Muscle and brain benefits were linked to reduced inflammation and better cell signaling — Klotho blocked specific age-related pathways known to cause tissue scarring and interfere with stem cell repair. In muscles, it preserved mitochondrial function and kept stem cells capable of rebuilding tissue. In the brain, it promoted neurogenesis — your brain’s ability to grow new neurons — and kept immune cells working efficiently.

    Klotho’s effects showed up in gene expression tied to longevity — Animals that received treatment showed higher expression of genes that build collagen in bone and drive bone formation. They also had lower levels of a gene that typically rises with aging and contributes to poor bone mineralization. In the brain, there was an upregulation of repair pathways and immune functions that target malfunctioning cells.

    Your Daily Habits Control Your Body’s Antiaging Switch

    A comprehensive review published in Metabolites explored how everyday choices, like how you eat, sleep, move, and manage stress, directly influence your body’s production of klotho.4 The paper proposed using klotho levels as a real-time biomarker to track whether your lifestyle is truly improving your long-term healthspan.

    Klotho tracks with overall well-being, not just disease — Most medical markers only flag disease after it’s already taken hold. But klotho is different; rather than being a disease marker, it’s a health marker. Your levels rise with good habits and fall with harmful ones, making it one of the few tools that could give you feedback on whether your habits are actually helping you age well.

    Moderate, consistent exercise is one of the best ways to raise klotho — Even light daily movement significantly boosted klotho levels, while extreme workouts or stressful conditions — like military training in high heat — lowered them. A 12-trial meta-analysis confirmed that aerobic and resistance training both worked, but overtraining reversed the benefits.

    A healthy diet is directly tied to higher klotho expression — Diets rich in fruits, vegetables, fermented foods, and antioxidants — like vitamin A, C, E, zinc, and selenium — were consistently linked to higher klotho levels.

    The Mediterranean-style diet, with a focus on minimally processed foods, stood out in large-scale data, while low-carb diets didn’t help and sometimes made things worse. Vitamin D and curcumin (from turmeric) also triggered klotho production in lab studies.

    Poor sleep, loneliness, and chronic stress all push klotho down — Klotho responds to psychological load. Short sleep (under 5.5 hours) and excessive sleep (over 7.5 hours) both lowered levels. Chronic stress reduced klotho in women caring for sick children and in soldiers under high pressure. Social connection, especially emotional closeness, was correlated with better klotho status, even in middle age.

    Risky habits blunt klotho’s protective effects — Smoking, alcohol, and cannabis all showed negative or inconsistent relationships with klotho. In some cases, the body responded to inflammation by temporarily increasing levels, but this wasn’t protective, it was compensatory. Over time, the cumulative damage from these habits appeared to wear down klotho’s regenerative capacity.

    Klotho Is Your Brain and Body’s Aging Thermostat

    Published in the Clinical Kidney Journal, a comprehensive review examined how klotho influences aging, cognition, inflammation, and longevity through its effects on phosphate metabolism, vitamin D regulation and multiple molecular signaling pathways.5 The authors pulled together decades of preclinical and clinical evidence to outline how declining klotho levels are tightly linked to both chronic diseases and neurodegeneration.

    Lower klotho levels are consistently tied to shorter lifespan, poor memory, and cognitive decline — Mice that lack the klotho gene show signs of accelerated aging, including cognitive impairment, vascular disease, infertility, and early death. Humans with low klotho levels face higher risks for kidney disease, heart problems, and frailty.

    One large national cohort study of 10,069 people found that adults with the lowest serum klotho levels had a 31% higher risk of dying from any cause compared to those with higher levels.

    Your klotho levels drop with age, but not just because you’re getting older — Inflammation, poor diet, and chronic illness all contribute to a decline in klotho expression. For instance, diabetic kidney disease, high blood pressure, and even low oxygen levels reduce klotho.

    Klotho helps your brain clear toxins and protect memory — Soluble klotho is produced in brain regions involved in memory and learning. Studies show it reduces oxidative stress, supports nerve cell repair and protects against damage from Alzheimer’s-related proteins.

    Even when administered outside the brain, klotho fragments have been shown to boost synaptic plasticity and learning in mice, suggesting it activates neural repair pathways without needing to cross the blood-brain barrier.

    Klotho blocks the destructive pathways that fuel aging at the cellular level — This includes suppressing a pathway that promotes fibrosis and scarring, damping down signaling that raises inflammation and regulating intracellular calcium to maintain healthy cell function. Klotho also helps manage energy metabolism, antioxidant defense, and tissue regeneration, making it a master regulator of healthy aging.

    Klotho Decline Reflects Aging and Disease Severity

    Research published in Ageing Research Reviews analyzed klotho levels across 65 studies and confirmed that this antiaging protein consistently decreases with age, even in otherwise healthy people. The decline is more severe in those with kidney, metabolic, or endocrine disorders. Researchers tracked klotho in blood, cerebrospinal fluid (CSF), urine and tissue samples, reinforcing its usefulness as a biomarker for both aging and chronic disease progression.

    Klotho loss accelerates disease — Low klotho levels in the brain have been linked to reduced white matter integrity and greater oxidative stress, according to studies on aged rhesus monkeys.

    In both animal and cell models, klotho deficiency led to increased susceptibility to inflammation and neurodegeneration. Restoring klotho, on the other hand, improved cell maturation and reduced inflammation in models of Alzheimer’s, multiple sclerosis, and amyotrophic lateral sclerosis (ALS).

    Baseline klotho levels are essential for future therapies — Because levels of klotho vary so widely by age and disease status, researchers emphasize the importance of establishing personal klotho baselines. Understanding what’s normal at different life stages helps doctors better assess risk and tailor future interventions.

    What this means for you — Monitoring your klotho levels could one day be as routine as checking blood pressure. If this protein turns out to be as central to healthy aging as the evidence suggests, it could help detect early signs of degenerative conditions and open the door to customized, preventative therapies. In short, klotho appears to be key to measuring, and maintaining, your body’s biological resilience over time.

    Simple Ways to Activate Your Longevity Switch

    If you want to increase your klotho levels and keep them high as you age, you need to focus on the lifestyle habits that trigger its natural production in your body. This isn’t about expensive treatments or supplements — it’s about addressing the root causes of accelerated aging: low cellular energy, chronic stress, poor diet, inactivity, and inflammation.

    Klotho doesn’t show up when your system is overloaded. It rises when your body feels safe, nourished, and supported. Here’s what I recommend if you want to tap into the same antiaging system that helped mice live 20% longer and thrive in old age:

    1. Move your body, but don’t overdo it — Klotho increases with daily movement, especially moderate aerobic activity like walking, cycling, or light resistance training. But if you push too hard, it reverses the benefit. If you’re sedentary or struggling with energy, start with 20 to 30 minutes of brisk walking each day and build up to an hour daily from there. The goal is consistency, not exhaustion.

    2. Eat like your life depends on it, because it does — Choose foods that nourish your cells. If you’re still eating low-carb, you’re working against klotho. Build your meals around whole foods like fresh fruit, root vegetables, fermented foods like raw grass fed yogurt or kefir, and minerals like copper and magnesium. I recommend whole-food carbs first, along with collagen-rich protein and tallow, ghee, or grass fed butter as your fats of choice.

    3. Give your gut a reason to heal — Fermented foods like sauerkraut, kimchi, and kefir support gut integrity and encourage healthy klotho levels. If you’re dealing with digestive issues, don’t jump straight to fiber-heavy foods. Start with healing carbs like whole fruit and white rice, and slowly build up. Your gut flora is part of the communication loop that regulates your aging proteins.

    4. Soak in sunshine and get your vitamin D naturally — Vitamin D directly triggers the klotho gene, so if you’re inside all day, you’re missing a key switch. Aim for regular daily sunlight with no sunscreen, but avoid exposure during peak hours (10 a.m. to 4 p.m.) until you’ve eliminated vegetable oils from your diet for at least six months.

    The linoleic acid in vegetable oils makes your skin more susceptible to damage from the sun. If you’re vitamin D deficient or are unable to get regular sun exposure, use a vitamin D3 supplement, but always check that it’s balanced with magnesium and K2.

    5. Stop doing things that age you faster — Smoking, loneliness, and chronic stress send klotho in the wrong direction. Start by building real social connections, creating a wind-down routine for sleep and learning to recognize the signals that your body needs rest, not stimulation.

    FAQs About Klotho and Aging

    Q: What is klotho, and why is it so important for aging?

    A: Klotho is a protein your body makes naturally, mostly in your kidneys and brain. It helps protect against the effects of aging by reducing inflammation, supporting brain function, and preserving muscle and bone health.

    Low klotho levels have been linked to shorter lifespans, memory loss and age-related disease. Research now shows it may act as a “longevity switch” that reflects how well your body is aging — more accurately than conventional disease markers.6

    Q: Does boosting klotho actually extend your lifespan?

    A: Yes, at least in animal studies so far. A 2025 study published in Molecular Therapy found that raising klotho levels in healthy mice extended their lifespan by 20%.7 But it didn’t just help them live longer. They stayed stronger, sharper, and showed fewer signs of age-related decline in muscle, bone, and brain function.

    Q: How do I increase my klotho levels naturally?

    A: Daily habits play a powerful role. Research in Metabolites shows moderate exercise, a whole-food diet rich in antioxidants, restful sleep, sunlight exposure for vitamin D, and emotional connection all raise klotho levels.8 On the flip side, stress, poor diet, smoking, and sleep issues cause levels to drop.

    Q: Is klotho something to take as a supplement or drug?

    A: No, klotho isn’t available as a pill or over-the-counter treatment. Current experiments use gene therapy to increase klotho production inside the body, but these methods are still in early stages and not approved for humans. For now, your best bet is creating the right conditions for your body to make more of it on its own.

    Q: Could klotho be used as a routine health test someday?

    A: Yes, since klotho levels drop with age and illness, scientists believe it could become a future biomarker, like blood pressure, to assess how well your body is aging. One review of 65 studies confirmed that klotho declines with chronic disease, especially in the brain, kidney, and metabolic systems. Tracking it could help predict disease risk and guide early intervention.9