In light of, well, literally everything, businesses of all sizes are reassessing their risk management strategies and insurance coverage before their renewal date.
Finding the right insurance for your business can be a complex process, requiring careful consideration of your specific risks, industry requirements, and budget constraints. The decisions you make during this process can significantly impact your company’s financial security and operational resilience.
In this month’s newsletter, we’ll walk you through the essential steps of shopping for and purchasing business insurance. From identifying your unique risk profile to finalizing and implementing your policy, our goal is to demystify the insurance buying journey. We’ll also share industry insights on emerging trends that are reshaping how businesses approach insurance in 2025.
In a marketplace filled with options and complex terminology, having a structured approach to insurance purchasing can save you time, money, and pitfalls from potential coverage gaps. This month, we’ll dive into making your insurance buying experience more strategic and effective.
According to Embroker’s 2024 Cyber Risk Index Report, 81% of startups surveyed have experienced a cyberattack in the past year, up from 78% in 2023, and 67% in 2022. This trend underscores the growing threat, and the need for businesses to invest in robust cyber risk management and insurance policies.
Chris Davis at Insurance Business Magazine interviewed Ana Mello, commercial account manager at Summit Commercial Solutions, on the growing concern of “underinsurance.” They note that while coverage limits aren’t keeping up with inflation, premiums are. This highlights a critical disconnect that businesses must address to avoid significant financial exposure.
Businesses are facing a period of economic uncertainty as new tariffs and trade restrictions reshape global commerce. Forward-thinking business leaders can weather the storm — and even flourish — by focusing on key strategies for success.
The insurance shopping process: Building your coverage strategy
Finding the right insurance coverage requires a methodical approach to identifying your risks and understanding what the market offers to address them.
Key points:
The average business needs 2-5 different insurance policies to be adequately protected.
Many small businesses report being underinsured, according to Insurance Business Magazine.
Taking time to properly assess risks before shopping can help reduce premium costs.
Step-by-step shopping guide:
1. Risk assessment
Conduct a comprehensive analysis of your business operations to identify potential risks.
Categorize risks by severity and likelihood to prioritize coverage needs.
Consider industry-specific exposures that require specialized coverage.
2. Coverage research
Identify which insurance types address your specific risk categories.
Research industry benchmarks for coverage limits in your field.
Review regulatory requirements that may mandate specific coverage types.
3. Market exploration
Investigate carriers with expertise in your industry.
Determine whether a broker, direct carrier, or digital platform best suits your needs.
Gather preliminary quotes to establish a budget baseline.
4. Policy comparison
Create a standardized checklist to compare offerings across providers.
Focus on coverage limits, exclusions, and endorsement options rather than just premiums.
Evaluate carrier financial strength ratings and claims satisfaction scores.
Insurance consideration: When shopping for coverage, consider the total cost of risk rather than just the premium. A slightly higher premium that provides significantly broader coverage or lower deductibles may represent a better value for your business in the long run.
The insurance buying process: From selection to implementation
Once you’ve completed your shopping research, the process shifts to finalizing and implementing your selected coverage.
Current situation:
Digital transformation has streamlined the insurance buying process, with the vast majority of commercial policies now available through online platforms.
Verifying coverage limits and terms has become increasingly important, with many businesses citing discrepancies between expected and actual coverage.
Proper implementation of risk management recommendations can significantly reduce premiums at renewal.
Step-by-step buying guide:
1. Final selection
Request formal proposals from your top insurance options.
Clarify any ambiguous policy language or coverage questions.
Negotiate terms, including premium payment schedules and multi-policy discounts.
2. Application process
Gather all required documentation, including financial statements and loss history, as well as past claims.
Complete applications with thorough and accurate information to avoid future coverage issues.
Prepare for potential underwriting questions or inspections.
3. Policy review
Carefully review all policy documents upon receipt.
Verify that all negotiated terms are correctly reflected in the policy.
Create a summary of key coverage provisions, exclusions, and claim reporting requirements.
4. Implementation
Distribute relevant policy information to key stakeholders in your organization.
Set up calendar reminders for premium payments and policy renewal dates.
Implement any required risk management measures specified by the insurer.
Risk management tip: Create a centralized digital repository for all insurance documentation, including policies, endorsements, certificates, and correspondence. This ensures easy access during a claim situation when time is of the essence.
The future of insurance purchasing: Digital transformation
The insurance buying journey is evolving rapidly with technological advancements reshaping the customer experience.
Notable aspects:
AI-powered risk assessment tools are reducing the time needed to identify coverage needs.
Blockchain technology is beginning to streamline policy verification and claims processes.
Usage-based insurance models are gaining traction, allowing businesses to pay premiums based on actual exposure.
Business insight: While technology continues to transform the insurance buying process, the fundamental principle remains unchanged: A thorough understanding of your risks and careful matching with appropriate coverage options is the path to success. Digital tools should enhance, not replace, thoughtful risk management planning.
Last week, Embroker COO Kristy Malm participated in the Change Management panel at Resource Pro’s Summit 2025 Conference. Kristy shared Embroker’s approach to maintaining employee engagement during transformation, and more.
On April 16, Embroker CTO Gene Linetsky spoke on the “Engineering Leadership at the AI Frontier” panel at Revelo’s Conference in San Francisco. On the panel, Gene spoke to the challenges and opportunities AI offers engineering teams and their leaders, and the types of skills required in this evolving field.
Is AI making data privacy worse? Discover AI data privacy risks facing tech companies — data breaches, bias, compliance challenges, and more — plus, how to mitigate them effectively.
March 15, 2024 Posted By: growth-rapidly Tag:
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Upstart personal loans are great for people who have fair or limited credit. Upstart relies on more than 1,500 variables as part of its underwriting process, and much of the data is highly correlated. This process is different from traditional lending models, which use simple FICO-based models to provide a snapshot of an individual’s credit and are quite limited in their ability to assess the true lending risk of each consumer. APPLY FOR UPSTART NOW.
Upstart was founded in 2012 in San Mateo, California, and has helped over 2.7 million customers with their lending needs through personal loans, consolidation loans and car loan refinance. It uses an AI-based lending model to improve access to affordable credit for consumers with lower credit scores due to challenges or limited credit profiles. Overall, 84% of Upstart’s loans are fully automated with no human interaction — from origination to final funding.
Key Features
Here’s what you need to know about the key features of Upstart loans.
Rates
Upstart claims it offers up to 43% lower rates than lenders using a credit score-only model to make lending decisions. Rates offered range from 4.6% to 35.99% APR. Although the starting rate is more competitive than many other lenders offering personal loans, the 35.99% APR is much higher. However, if you have challenged or limited credit and need a personal loan, Upstart might be able to approve you when other lenders won’t. Just keep in mind that your rate could be quite high. Upstart allows you to check your potential rate before applying. APPLY FOR UPSTART NOW.
Loan Amount
Upstart issues personal loans in amounts from $1,000-$50,000. This range is on par with personal loan amounts offered by other personal loan lenders, although some personal loan lenders do offer up to $100,000.
Note that Upstart has minimum loan amounts for the following states:
Georgia – $3,100
Hawaii – $2,100
Massachusetts – $7,000
Fees
When it comes to fees, Upstart has several. For starters, it charges a one-time origination fee of 0%-12%. The origination fee is taken out of your loan amount before it’s funded. There’s also a late payment fee of the greater of 5% of the monthly past due amount or $15. Late payment fees may be assessed if you fail to pay within 10 calendar days of the payment due date. Upstart also charges $15 per occurrence for returned ACH or check payments, and a $10 fee if you request paper copies of your loan documents.
Funding
In most cases, Upstart provides fast funding. It funds personal loans on the next business day — as long as you accept the terms before 5 p.m. ET, Monday-Friday. If you accept the terms after 5 p.m. (or on a weekend or holiday), the funds will be transferred on the following business day unless you are using the funds to pay off credit cards. If the personal loan is for education purposes, it will take three additional business days to receive the funds.. APPLY FOR UPSTART NOW.
How To Apply for an Upstart Loan
To apply for an Upstart loan, do the following:
Go to Upstart’s website and click “Check your rate.” This will not affect your credit.
Select the desired personal loan amount and loan terms.
Fill out the loan application. You’ll be asked for information about your education and work experience as well as the loan’s purpose. The lender will initiate a hard pull on your credit.
Wait for Upstart’s decision on your loan application.
Who Upstart Is Best For
Upstart is best for consumers who have challenged or limited credit, which makes it difficult to get a personal loan through a traditional lender. Upstart uses an AI-powered lending model that examines over 1,500 variables, including education and employment, to determine consumer credit risks, which leads to greater approval rates than what traditional lenders can offer.
Final Take
When considering a personal loan, it pays to shop around. Take into consideration the fees and rates of each lender. And if you have a limited credit profile or other credit challenges, including fair credit instead of good or excellent ratings, Upstart is worth considering. Keep in mind, however, that Upstart’s personal loan origination fees can be up to 12% and are deducted from the total loan amount before you receive it.
Put Your Money to Work
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You know I love a good wellness gadget, especially when it actually helps you feel better. I’ve tried a lot over the years – some were gamechangers, others… not so much.
There’s so much noise in the biohacking world right now that it can feel like you need a $10,000 setup just to have decent energy or sleep through the night. Spoiler alert: you don’t.
Here are some biohacking products (and trends) that I think are totally overrated – and what to do instead for real, sustainable results.
(worth mentioning here that my fave Lumebox and castor oil pack are not overrated)
Biohacking habits that I think are overrated
1. Taking a Million Supplements “Just Because”
If you’ve ever looked at someone’s supplement shelf and thought, “Should I be taking more??” – you’re not alone. But loading up on random pills without a clear reason can burden your liver, drain your wallet, and possibly make symptoms worse.
Many of us are taking things our bodies don’t even need – or can’t absorb properly – because we saw someone on TikTok recommend it.
Try this instead:
Get functional testing done first. This could include minerals, gut health, inflammation, hormones, and food sensitivities. I do this with my 1:1 clients, and it changes everything. You’ll save money and get better results by only supporting what your body actually needs. Testing removes the guesswork. If you’re interested in leanring more, email me [email protected] subject TESTING.
2. Cold Plunges for Everyone
Cold plunges are everywhere right now. While they can have some benefits (like reduced inflammation and increased resilience), they’re not a fit for everyone, especially women dealing with hormonal imbalances, adrenal fatigue, or autoimmune flares.
If your nervous system is already running on overdrive, jumping into a tub of freezing water might just stress it out even more.
Try this instead:
Start slow. Try a short cold shower at the end of your warm shower, or finish with a splash of cold water on your face. Focus on nervous system regulation first – think breathwork, gentle movement, and prioritizing sleep. Then, if your body feels ready, gradually introduce cold exposure. Also heat exposure, like my beloved sauna blanket, can be a much better fit!! I WAY prefer heat over cold.
3. Super Pricey PEMF Devices with Wild Claims
I love PEMF therapy and use the HigherDOSE GO Mat regularly – it’s part of my morning routine. But some of the extremely expensive PEMF mats on the market promise everything from total healing to “reprogramming your cells.”
Try this instead:
Find a well-reviewed, affordable PEMF device that fits your needs. Use it consistently and combine it with other healing tools like red light therapy, grounding, or journaling. It’s not about the fanciest device; it’s about your habits. Use FITNESSISTA15 for 15% off HigherDose!!
4. Nootropic Blends with Zero Research
These “brain-boosting” powders and capsules might look cool on your shelf, but many are full of proprietary blends and stimulants with little actual research behind them. Plus, if you’re already running on low sleep, I hate to say it, but a mushroom powder isn’t going to fix it.
Try this instead:
Support your brain naturally: get sunlight in the morning, eat healthy fats, and try whole-food-based adaptogens like lion’s mane, L-theanine, or magnesium threonate from reputable brands. Real energy starts with foundations: sleep, blood sugar balance, and hydration.
5. Blue Light Glasses… All Day Long
Blue light blockers at night are super helpful. But wearing orange glasses all day? Not helpful. Your body needs blue light in the morning and early afternoon to support energy, alertness, and circadian rhythm regulation.
Try this instead:
Expose your eyes (no glasses or contacts) to natural light within 30 minutes of waking. Even 5–10 minutes outside helps set your circadian rhythm, support cortisol balance, and improve your sleep later that night. For the best blue light blockers that you can use all day (just swap the lenses), I highly recommend Vivarays (code FITNESSISTA).
6. Sleep Trackers That Stress You Out
I’ve used a few trackers over the years, and here’s the truth: if it’s causing more stress or making you obsess over your “sleep score,” it’s probably not helping. Sleep is about more than data; it’s about how you feel.
Try this instead:
Track how rested you feel each morning and focus on creating a bedtime routine you actually look forward to: magnesium, stretching, a book, or the sauna blanket. Trust your body more than your app.
7. $7,000 Cold Plunge Tubs
I’ll say it again for the people in the back: you do not need a luxury ice bath to get the benefits of cold exposure. Cold therapy is amazing, but a daily 60-second cold shower works just as well (and costs exactly $0)
Try this instead:
Use what you’ve got. A bowl of ice water for your face, a cold rinse after your shower, or a DIY cold bath in the tub with some ice packs from the freezer. Bonus: it builds resilience and can support the vagus nerve.
Friendly reminder:
Biohacking is not about doing everything or having all the fancy tools; it’s about being intentional with your habits, your energy, and your health.
If something feels like it’s adding stress, draining your wallet, or creating confusion… it’s probably not helping.
Start with the basics:
Quality sleep
Real food
Nervous system regulation
Functional testing
Movement you love
Morning light
Mindful stress support
The most powerful biohacks are simple, consistent, and sustainable.
Let me know if you’ve tried any of these trends or if there’s one you’re curious about – I’m happy to test things so you don’t have to. 😉
She also testified that she was kidnapped when he broke into Kid Cudi’s house
Sean “Diddy” Combs’ former assistant, Capricorn Clark, told the court that the entertainment mogul threatened to kill her and also kidnapped her when he went to Kid Cudi’s house, where he threatened to kill the rapper who was seeing Cassie at the time.
According to Yahoo! News, during the tenth day of the explosive federal trial of Diddy, Clark shared how she was treated during her time as his assistant, giving details about the times the No Way Out executive had threatened her. During her testimony, she stated that when she was hired in 2004, she was immediately threatened on her first day once he discovered that she worked for his hated rival, Suge Knight, at Death Row Records.
She stated that on the night of her first day of employment, Diddy and one of his security guards took her to Central Park at 9 p.m. and threatened her.
“He told me that he didn’t know that I had anything to do with Suge Knight and if anything happened, he would have to kill me,” Clark testified.
Clark told the courtroom that in 2006, at his home in Miami, he told her that she essentially had no life if she wanted to work for him.
“See, your problem is you want a life, and you can’t have that here,” she alleges Combs said.
She also testified that in 2011, during the Kid Cudi fracas between Diddy, Cassie, and the rapper, she was kidnapped and forced to go with Diddy when he broke into the Day ‘n’ Nite rapper’s house.
“He just said, ‘Get dressed, we’re going to go kill [him],’” Clark stated. After telling Diddy she did not want to go, he forced her to accompany him and his security to Cudi’s place. He allegedly told her, “I don’t give a f**k what you want to do, go get dressed,” before they headed to the residence.
The former assistant also testified that she witnessed Diddy putting his hands on the ‘Me & U singer.’
While I won’t claim an award for organization or minimalism with my nightstand… it is a carefully curated hub of tools and essentials. They support my health, improve my sleep, and set the tone for a productive day ahead. I also mentioned in my habit-stacking podcast and post that the nightstand is also a great place to put visual reminders of healthy habits since it’s the first thing I see in the morning.
Let me walk you through everything on my nightstand and explain why it’s there.
1. Quart-Sized Mason Jar With Salt
First things first: hydration. On my nightstand, you’ll find a quart-sized mason jar filled with water and a teaspoon of high-quality mineral salt dissolved in it. Why? Because rehydrating first thing in the morning is non-negotiable for me. Overnight, we lose water through respiration and sweat, leaving our bodies dehydrated. Adding a pinch of salt to water provides essential electrolytes, helping to:
Replenish hydration levels
Support adrenal function
Balance blood pressure
Kickstart digestion
Sometimes, I mix it up by dissolving the salt directly in my mouth before drinking plain water. Either way, this small morning ritual has a big impact on my energy levels and overall well-being. Lately, I’ve been using these microplastic-free salts. Check out these posts and this podcast for more about why I love salt!
2. Morning and Evening Supplements
A good night’s sleep is only half the battle; what you do in the morning matters just as much. I keep my go-to supplements on my nightstand to ensure I never miss them. Here’s what I’m taking and why:
Magnesium Breakthrough: I take magnesium in the morning because I’m an inverse modulator, but many people find it’s more effective at night. Magnesium is essential for hundreds of processes in the body. It supports muscle function, reduces stress, and promotes energy production. It’s also fantastic for balancing hormones and improving sleep quality.
PectaSol: This modified citrus pectin is my go-to for gentle detoxification. It binds to heavy metals and toxins in the body, helping to eliminate them safely. I’ve found this helpful in my autoimmune recovery journey and take it regularly now to keep inflammation in check.
MassZymes: A digestive enzyme supplement that aids in breaking down proteins and improving gut health. It’s especially helpful if you’ve indulged in a heavy meal the night before. I take this in the morning and evening on an empty stomach, but also sometimes take it with meals to improve digestion. It works differently when taken with or without food, so I mix it up and often do both.
Just Thrive Probiotics: A healthy gut is the foundation of wellness, and probiotics help maintain that balance by supporting digestion and immunity. I also take this with or without food at different times.
Neural RX from Wizard Sciences: This one is a game-changer for brain health. It supports cognitive function, mental clarity, and focus. I typically take this in the morning for an energy boost. Sometimes I take it at night and typically have vivid dreams when I do.
It looks a little cluttered, but having these on my nightstand helps me remember to take them and I’m a lot more consistent this way. I like glass jars like these that help them look better. You’ll find the same jars on my kitchen table with other supplements that the kids and I take during the day.
3. Essential Oils for Better Sleep
Sleep is sacred in my house, and Vibrant Blue Essential Oils are my secret weapon. I’ve curated a collection of blends specifically for relaxation and sleep from my friend Jody at Vibrant Blue:
Parasympathetic: Calms the nervous system and promotes deep relaxation.
Fascia Release: I’ve been focusing on lymph and fascia lately and love this one for gentle movement and mobility before sleep.
Lymph: A powerful mix of oils designed to support the lymphatic system. I love this in combination with having my feet up on the wall and lying on an acupressure mat at night.
I apply these oils to my wrists, neck, and the bottoms of my feet before bed, and the difference in my sleep quality is remarkable.
4. Detox Support: CytoDetox and Carbon Cleanse
I also keep CytoDetox and True Carbon Cleanse here. I’ll often take Cytodetox in the morning and evening and True Carbon Cleanse at night, along with Pectasol and Masszymes. These are designed to.
Support cellular detoxification
Bind to environmental toxins
Promote overall energy levels and battle inflammation
Taking these regularly helps me feel energized and clear-headed.
5. Be Serene for Stress Relief
Modern life can be overwhelming, so I’ve made it a priority to manage stress effectively. Be Serene is a blend of adaptogenic herbs and natural compounds that helps:
Reduce stress
Promote relaxation
Balance mood
It’s my go-to when I need to unwind at the end of a long day.
6. Blue Light Blocking Orange Glasses
Let’s talk about light hygiene. My orange-tinted blue light blocking glasses are essential for reducing exposure to artificial blue light in the evenings. Blue light can suppress melatonin production, making it harder to fall asleep. By wearing these glasses, I:
Protect my circadian rhythm
Improve my sleep quality
Reduce eye strain
I also try to switch to lower and red/amber lighting in our whole house at night and avoid screens and bright lights as much as possible after dark.
7. Books I’m Currently Reading and My Journal
Reading is part of my wind-down routine, and I always have a few books on my nightstand. Right now, I’m diving into titles on personal growth, health, and wellness. My Kindle also lives here for digital books.
Alongside my books is my journal and my planner, where I:
Reflect on the day
Jot down gratitude lists
Plan for tomorrow
This simple practice keeps me grounded and focused.
8. Daylight Computer
Speaking of avoiding blue light at night… this has been a game changer.
Yes, I have a dedicated computer for nighttime use, though this is quickly becoming my daily use computer as well. This Daylight computer is designed with low EMF emissions and zero blue light, making it ideal for reading or writing in the evening without disrupting my sleep cycle. It’s a lifesaver for late-night inspiration sessions. It can integrate most apps and I use it for listening to audiobooks and podcasts, working on writing in Google Docs, taking notes, digital journaling, listening to music, and more!
9. Mouth Tape
Mouth tape might sound odd, but it’s a game-changer for breathing. By gently taping my mouth shut at night, I ensure I breathe through my nose, which:
Improves oxygen intake
Reduces snoring
Enhances sleep quality
It’s a small tweak with big benefits.
10. Sound Machine and Blackout Shades
Creating the perfect sleep environment is non-negotiable. My sound machine produces calming white noise to drown out distractions, while my 100% blackout shades ensure complete darkness. These have been a game changer and can make my room completely dark even in the afternoon. I keep the remote for the shades on my nightstand for easy access.
11. Charger for My Oura Ring
My Oura Ring is my favorite wearable for tracking sleep, activity, and recovery. Its charger has a permanent spot on my nightstand so it’s always ready to go.
12. Face Roller and Gua Sha Tools
Skin care is self-care, and these tools help me de-puff and relax before bed. The gentle massage improves circulation and lymphatic drainage, leaving my skin glowing. I use the rollers from here and these gua sha tools and face cupping tools.
13. Silk Bonnet and Sleep Scrunchie
Protecting my hair while I sleep is a priority. My silk bonnet and scrunchie prevent breakage and keep my hair smooth and tangle-free.
14. Lamp with a Red Light Bulb
Finally, my nightstand features a lamp with a red light bulb. Red light doesn’t interfere with melatonin production, making it the perfect choice for bedtime reading or relaxing.
The Takeaway
My nightstand isn’t just a collection of random items; it’s a wellness powerhouse. Each item serves a purpose, supporting my health, improving my sleep, and helping me wake up refreshed and ready to tackle the day. Whether you’re looking to upgrade your sleep environment, enhance your morning routine, or simply find new ways to prioritize wellness, I hope this peek into my nightstand inspires you to create your own health-focused haven. Sweet dreams!
What do you keep on your nightstand? Leave a comment and let us know!
In its 25th year, the annual Accenture Tech Vision report continues to be a guiding light for the future of technology. This year, the report highlights four key trends that are set to revolutionize technology: 1) The Binary Big Bang, 2) Your Face in the Future, 3) When LLMs Get Their Bodies, and 4) The New Learning Loop. Among these, “Your Face in the Future: Differentiating when every interface looks the same” stands out to me as a particularly compelling trend for the insurance industry.
The power of Agentic AI
So what is Agentic AI? Put simply, Agentic AI are ‘AI agents’ that exhibit human-like behavior, characteristics and interactions. Often, these AI have been imbued with distinct personalities shaped by their words, speech patterns, and tone. Agentic AI brings generative AI to the next level, with this ‘personification’ also extending to virtual avatars and physical robots. 56% of insurance executives in the report believe gen AI could have the greatest impact on reinventing their organization in the area of customer relationships, such as engaging with customers through Agentic AI.
What’s your AI personality?
As businesses increasingly integrate gen AI into customer interactions, a critical question emerges: What is your AI’s personality? 99% of insurance executives state that establishing or maintaining a consistent personality will be important or very important to their customer-facing AI agents over the next 3 years. Generic agents can lead to a bland and impersonal experience, diluting brand identity. 79% agree with this, saying that ‘chatbots that all sound the same are creating differentiation challenges for organizations like theirs’. However, agentic AI offers a solution. Think about it – historically, brand identity has never had an actual, real voice. Communicators have talked about the more intangible yet crucially important concept of ‘brand tone of voice’. Think Nike and you immediately think ‘motivating’ and ‘empowering’. Equally, Lemonade is known for its unique and quirky tone. Insurance companies and brands must protect their unique voice to avoid becoming generic. Now it is possible to marry AI’s scale and efficiency with the humanizing voice and tone of a company’s brand and values, breathing life and personality into digital representatives, hyper-personalizing customer interactions and unlocking customer relationships like never before.
In this blog, I’m going to examine the application of Agentic AI in three key areas :
Customer Experience
In personal lines, Agentic AI can help amplify trust and loyalty that are critical in insurance service interactions, enabling more intuitive and empathetic agentic conversations in both policy sales and claims experience. Delivering service interactions that are highly curated, contextual and reflective of someone’s current situation can now be enabled by AI. 94% of insurance executives agree that the ‘context of the customer,’ such as purchase history, engagement behavior, and demographic/psychographic data, is important or very important in establishing a consistent personality for customer-facing AI agents. Additionally, customers’ ability to submit videos to back-up their claims should become table stakes, further cementing that trust. 74% of insurance executives agree or strongly agree that multimodal AI interactions, such as videos of medical injuries, crash sites, and drone footage of natural disaster zones, will be at the forefront of customer experience in the next 3-5 years. This will give customers optionality for how they can share relevant real-time information and how an AI agent helps them satisfy a claim or service request within hours (not days).
On top of all this, the best AI will go beyond and also leverage historical customer conversations to inform future ones. It will anticipate individual customers’ pain points and potential needs for future new products or offerings so the AI agent can curate value to customers. It should be designed to embody the unique personality of the company and brand values, including its voice (beyond tone), maintaining consistency and authenticity and creating more differentiated, dynamic and engaging customer experiences.
Employee Experience
In both personal and commercial lines, AI agents can complement insurance employees across the entire marketing, sales and service life cycle and aid to accelerate decision making, call summarization and insights generation. This can help human agents focus on higher value tasks.
Agent & Broker Experience
For any insurance segment, gen AI can significantly enhance the personalization of the agent and broker experience. This technology ensures that recommendations are more tailored to the specific risk appetite of each client, leading to more effective and satisfying interactions. Whether distribution is captive or independent, providing gen AI solutions to expedite decision making, drive dynamic price and deliver tailored recommendations to end-customers will enable agents and advisors to succeed and enhance the carrier to attract next-gen sellers and agencies.
Preserving trust and brand identity
76% of insurance executives agree their organizations will need to proactively build trust between Agentic AI and their customers.To build and preserve this trust, it is essential to keep your agents aligned with your brand by meticulously reviewing and continuously monitoring their training data inclusive of brand “voice” data. Work with AI experts to set clear rules and boundaries that limit their knowledge and vocabulary. Additionally, demonstrate restraint in data collection by respecting user privacy, preparing for regulatory challenges, and providing transparent, customizable privacy settings. This approach ensures that your AI interactions are beneficial and respectful and that you are translating the brand promise and identity into a brand that users can rely on.
CARA: Irish Life’s leading-edge claims app
CARA, the Claims AI Reasoning Assistant by Irish Life, is a prime example of how Agentic AI can enhance customer interactions. It is a groundbreaking multimodal AI system that is revolutionizing the insurance claims process. Developed to address the critical need for swift and compassionate support during life’s most challenging moments, CARA leverages advanced generative AI and medical reasoning to validate and transcribe claim documents, evaluate medical criteria, and ensure accurate and efficient claims processing. By reducing the time from initial claim submission to payment from weeks to just half a day, CARA delivers an unparalleled claims experience. This innovative solution, which handles multilingual data and integrates with Azure Cognitive Services, has not only enhanced customer satisfaction but also significantly boosted employee productivity and morale as it intelligently assigns claims to assessors based on complexity and experience, ensuring swift resolution with the right expertise.
Agentic AI will make the insurance industry a hyper-personalized business
The future of customer interactions in the insurance industry is bright with the potential of Agentic AI. By infusing personality into AI agents and maintaining a strong brand identity, companies can build deeper, more meaningful relationships with their customers. The key is to approach this technology with intention and a commitment to trust and transparency. It’s more than just a brand exercise. This is the first step to reinventing business models around AI. The potential is there for the insurance business to hyper-personalize and curate to the individual throughout the value chain, in underwriting, pricing, policy duration and claims, where tailored offerings will become the customer norm. The more we build trust in AI, and the more customers grow an affinity for working with an AI, the more the door opens up to AI becoming a true direct channel for customers. Exciting times ahead!
College students have a lot on their plate already, including the need to study to get good grades, participating in any number of on-campus activities and potentially working part-time to have some spending money.
That said, college students should also focus on their financial future, including steps they can take to build credit before they enter the workforce.
After all, having a credit history and a good credit score can mean being able to rent an apartment, finance a car or take out a loan, whereas having no credit at all can mean sitting on the sidelines until the situation changes.
Fortunately, there are all kinds of ways for young adults to build credit while they’re still in school. Some strategies require a little work on their part, but many are hands-off tasks that you only have to do once.
Teach Them Credit-Building Basics
Make sure your student knows the basic cornerstones of credit building, including the factors that are used to determine credit scores. While factors like new credit, length of credit history and credit mix will play a role in their credit later on, the two most important issues for credit newcomers to focus on include payment history and credit utilization.
Payment history makes up 35% of FICO scores and credit utilization ratio makes up 30% of scores.
Generally speaking, college students and everyone else can score well in these categories by making all bill payments on time and keeping debt levels low. How low?
Most experts recommend keeping credit utilization below 30% at a maximum and below 10% for the best possible results. This means trying to owe less than $300 for every $1,000 in available credit limits at a maximum, but preferably less than $100 for every $1,000 in credit limits.
Add Your Child as an Authorized User
One step you can personally take to help a child build credit is adding them to your credit card account as an authorized user. This means they will get a credit card in their name and access to your spending limit, but you are legally responsible for any charges they make. Obviously, this move works best when you have excellent credit and a strong history of on-time payments and you plan to continue using credit responsibly .
While this step can be risky if you’re worried your college student will use their card to overspend, you don’t actually have to give them their physical authorized user credit card.
In fact, they can get credit for your on-time payments whether they have access to a card or not. If you do decide to give them their credit card, you can do so with the agreement they can only use it for emergency expenses.
Encourage Them to Get a Secured Credit Card
Your child can build credit faster if they apply for a credit card and get approved for one on their own, yet this can be difficult for students who have no credit history. That said, secured credit cards require a refundable cash deposit as collateral are very easy to get approved for.
Some secured credit cards like the Ambition Card by College Ave even offer cash back1 on every purchase and don’t charge interest2. If your child opts to start building credit with a secured credit card, make sure they understand the best ways to build credit quickly — keeping credit utilization low and paying bills early or on time each month.
Opt for a Student Credit Card Instead
While secured credit cards are a good option for students with little to no credit get started on their journey to good credit, there are also credit cards specifically designed for college students. Student credit cards are unsecured cards, meaning they don’t require an upfront cash deposit as collateral, but charge interest on any purchases not paid in full each month.
Many student credit cards offer rewards for spending with no annual fee required as well, although these cards do tend to come with a high APR. The key to getting the most out of a student credit card is having your dependent use it only for purchases they can afford and paying off the balance in its entirety each billing cycle. After all, sky high interest rates don’t really matter when you never carry a balance from one month to the next.
Student Credit Cards…
“One of the safest ways for college student to build their credit by learning valuable money skills.”
Help Your Child Get Credit for Other Bill Payments
While secured cards and student credit cards help young adults build credit with each bill payment they make, other payments they’re making can also help.
In fact, using an app like Experian Boost can help them get credit for utility bills they’re paying, subscriptions they pay for and even rent payments they’re making. This app is also free to use, and you only have to set up most bill payments in the app once to have them reported to the credit bureaus.
There are also rent-specific apps and tools students can use to get credit for rent payments, although they come with fees. Examples include websites like Rental Kharma and RentReporters.
Make Interest-Only Payments On Student Loans
The Fair Isaac Corporation (FICO) also notes that students can start building credit with their student loans during school, even if they’re not officially required to make payments until six months after graduation with federal student loans.
Their advice is to make interest-only payments on federal student loans along with payments on any private student loans they have during college in order to start having those payments reported to the credit bureaus as soon as possible.
“Making interest-only payments as a student will not only positively affect your credit history but will also keep the interest from capitalizing and adding to your student loan balance,” the agency writes.
Of course, interest capitalization on loans would only be an issue with private student loans and Federal Direct Unsubsidized Loans since the U.S. Department of Education pays the interest on Direct Subsidized Loans while you’re in school at least half-time, for six months after you graduate and during periods of deferment.
The Bottom Line
College students don’t have to wait until they’re done with school to start building credit for the future, and it makes sense to start building positive credit habits early on regardless. Tools like a credit card can help students on their way, whether they opt for a secured credit card or a student card. Other steps like using credit-building apps can also help, and with little effort on the student’s part or on yours.
Either way, the best time to start building credit was a few years ago, and the second best time is now. You can give your student a leg up on the future by helping them build credit so it’s there when they need it.
20% APR. Account is subject to a monthly account fee of $2, account fee is waived for the initial six-monthly billing cycles.
College Ave is not a bank. Banking services provided by, and the College Ave Mastercard Charge Card is issued by Evolve Bank & Trust, Member FDIC pursuant to a license from Mastercard International Incorporated. Mastercard and the Mastercard Brand Mark are registered trademarks of Mastercard International Incorporated.
When I suggest adding impact training to the fitness routines of my over-50 clients, I often get wide eyes and raised eyebrows. They picture explosive box jumps or high-impact plyometrics — and understandably, that sounds intimidating, especially for someone who’s never tried it, hasn’t done it in decades, or is navigating osteoporosis or osteopenia.
But here’s the thing: impact training doesn’t have to mean leaping tall boxes in a single bound. In fact, it can be surprisingly simple — and a lot closer to the ground — yet still build stronger bones.
What Is Impact Training, Really?
Impact refers to any two forces meeting one another. In impact training, those two forces are your body and the ground.
We often think of bones like those lifeless plastic skeletons from anatomy class — static and inert. But bones are incredibly alive, richly supplied with blood vessels, and highly responsive to the stresses we place on them.
For your bones to pay attention, the impact needs to exceed what they experience during normal daily activity. Things like walking, stairs, yoga, and Pilates are “ho-hum” for your bones. Even running and jogging can be boring [yawn] if you do them regularly!
Impact training sends stronger signals that tell your bones to ramp up activity and lay down new bone cells. And new bone cells = stronger, denser bones.
How Impact Training Improves Bone Health
Throughout life, bones go through a regular remodeling process: old and damaged bone cells are broken down and replaced by new, healthy ones.
During youth, we build bone faster than we break it down — until we reach peak bone mass, which for most women occurs between ages 25–30.
But women can lose up to 20% of their bone mass during the menopause transition — usually from one year before their final period through five or six years after.
Osteoporosis Is a Childhood Disease?
Dr. Belinda Beck refers to osteoporosis as a “childhood disease.” Without enough bone-building physical activity as children and adolescents, we miss out on reaching our full bone mass potential. That leaves us more vulnerable to low bone density later in life.
SIDEBAR: Dr. Belinda Beck ran the landmark LIFTMOR trial, which found that high-intensity resistance and impact training significantly improved bone density in postmenopausal women — and it was safe, even for those with low or very low bone mass.
How to Start Impact Training Safely
When starting any new type of exercise, begin small. See how your body responds, and progress gradually.
Research shows that bones respond best to small doses of impact spread throughout the day.
Shoes or No Shoes?
I’m often asked whether to wear shoes for impact training. My answer? It depends.
If you’re used to walking around barefoot, you might feel fine starting without shoes.
If you always wear shoes, you’ll likely feel more supported wearing them.
The more intense the movement, the more helpful shoes become — especially for to cushion and protect your feet during training.
One note: very cushy sneakers can absorb (a.k.a. reduce) impact, which might help beginners ease into this kind of training more comfortably.
Beginner-Friendly Impact Moves (In Order of Difficulty)
Start with just a few reps, 2–3 times a day. Work up to 10 impacts per session, aiming for 50 total per day. You can sneak these in while your coffee brews or during commercial breaks! (Bonus points for multi-directional hops and jumps.)
Impact training isn’t just for elite athletes — it’s for anyone who wants to age with strength, confidence, and vitality.
Just a few hops or heel drops a day can help:
No need to jump into the deep end. Start small, stay consistent, and remember: every little impact counts.
Your bones — and your future self — will thank you.
If you need more information on navigating exercise for bone health, or have been diagnosed with osteoporosis or osteopenia, I’m here to help!—Karin
P.S. Got Young Ones in Your Life? Help them build their “bone bank” early. Encourage them to jump, skip, hop, climb — and better yet, move with them. Bone health is a lifelong investment, and it’s never too early (or too late) to start.
References:
The Role of High-intensity and High-impact Exercises in Improving Bone Health in Postmenopausal Women: A Systematic Review., Manaye S, et. al, 2023
Mechanobiology of Bone Tissue and Bone Cells, Astrid Liedert, et. al, 2005
Bone and the perimenopause, Lo JC, et. al, 2011
The BPAQ: A bone-specific physical activity assessment instrument, Weeks B., Beck, B., 2008
Skeletal site-specific effects of jump training on bone mineral density in adults: a systematic review and meta-analysis, Florence GE, et. al, 2023
The effect of exercise intensity on bone in postmenopausal women (part 2): A meta-analysis. Kistler-Fischbacher M, et. al, 2020
The Mechanosensory Role of Osteocytes and Implications for Bone Health and Disease States. Choi JUA, et. al, 2022
Efficiency of Jumping Exercise in Improving Bone Mineral Density Among Premenopausal Women: A Meta-Analysis, Zhao R., et. al, 2014
Opinions expressed by Entrepreneur contributors are their own.
In the early 1900s, as the automotive revolution reshaped industries, blacksmiths and carriage-makers struggled to adapt. More than a century later, we face a similar inflection point with AI. Just as horse-drawn carriages gave way to automobiles, entire industries are being redefined by algorithms today.
The question isn’t whether your company will adopt AI, but how. And the answer hinges on one critical factor: culture.
Building an AI-driven culture isn’t always about buying tools or hiring machine learning scientists. It’s about fostering a mindset where experimentation, learning and human-AI collaboration are core to your company’s DNA. Here’s how to start:
Model curiosity to dispel fear:
Leadership must champion AI, but grassroots innovation is what embeds it into real workflows. At CodeSignal, our engineering team doesn’t just use AI — they build with it. From leveraging GitHub Copilot for complex refactoring to fine-tuning custom LLM agents for internal tools, AI is part of their daily toolkit. And it’s not just engineering. Our marketers, for instance, prototype campaign ideas in Claude and validate messaging variations with Gemini.
The key? Leaders must model curiosity. Share your own AI experiments — and failures — with your team. CodeSignal has a Slack channel dedicated to experimentation with LLMs, where team members share how they’ve been using AI and what they’re learning (“productivity hacks” are a team favorite).
I have been studying AI technology and building AI-native products for over a decade, but this doesn’t stop me from continuing to learn. I regularly share my learnings, from using the latest LLM models for everything from code writing to email writing to image generation, and debate with my colleagues on how different models perform on complex math challenges.
The point of me doing this is to set the example that incorporating AI into your daily workflow doesn’t have to be intimidating, and in fact it can be quite enjoyable. It also reinforces that we’re all learning this new technology and figuring out how best to use it to do our work together.
Provide access to the right AI tools:
Today, tools like ChatGPT and Midjourney are free, yet many companies still gatekeep access. That’s a big mistake. We give every team member a ChatGPT Teams subscription, with the expectation that they’ll play around with it and even create their own GPTs to augment their workflow. In the past year, our employees have created over 50 custom GPTs that help them draft sales emails, gather market insights, extract data, answer HR questions and more.
Make AI literacy a core expectation — then build on it:
Giving people access to AI tools is necessary, but it’s just the first step. To create a meaningful impact, leaders must pair access to tools with training.
CodeSignal does this by asking every team member to complete AI literacy training, where they build skills in using and interacting with LLMs with hands-on practice. Our team recently finished a “spring training” in generative AI literacy, where everyone at the company (even me!) completed a series of experiential learning courses online and shared our learnings, questions and ah-ha moments in a Slack channel. We boosted motivation for completing the training by setting up a goal of 95% participation — rewarded by cool new swag when we met the goal.
Next, we’re building on this foundation of AI literacy by running an AI hackathon at our next in-person meetup. Here, team members will break into teams based on how they use AI and their depth of knowledge. Some teams will explore using LLMs to draft creative campaigns and set project timelines, for example, while others will be building custom GPTs to automate actual parts of their job. The machine learning experts on our team, meanwhile, will be working on building innovative new AI applications from the ground up.
The goal here is to set the expectation that everyone uses AI, yes — but more than that, to give team members ownership of what they do with it and the freedom to choose which parts of their job can best be complemented by AI.
For some organizations and teams, adopting AI will be uncomfortable at first. AI tools raise a range of new technical, regulatory and ethical questions. Many employees fear that AI will displace them from their jobs. That discomfort is real — and it deserves our attention.
As leaders, our responsibility is to guide our teams through uncertainty with integrity and transparency by showing how embracing AI can help them become even more impactful in their jobs. I do this by modeling AI use in my everyday work and openly sharing my learnings with my team. This gives team members permission to experiment on their own and helps move them from a mindset of fear to curiosity about how AI can be a partner to them in their jobs.
To return to the analogy of the automotive revolution: We’re teaching our carriage-makers how to build self-driving cars.
If you’re a business leader, ask yourself: Am I modeling what it looks like to learn and take risks? Am I giving my team the tools and training they need to build AI literacy? Am I fostering a culture of exploration and experimentation on my team?
The AI revolution is already here, and the future isn’t going to wait for companies to catch up. Neither should we.
In the early 1900s, as the automotive revolution reshaped industries, blacksmiths and carriage-makers struggled to adapt. More than a century later, we face a similar inflection point with AI. Just as horse-drawn carriages gave way to automobiles, entire industries are being redefined by algorithms today.
The question isn’t whether your company will adopt AI, but how. And the answer hinges on one critical factor: culture.
Your body knows how to heal. Think about it — if a poor diet and lifestyle can contribute to an unhealthy body, it stands to reason that a nutrient-rich diet and lifestyle can conversely contribute to a healthy body. That’s not too hard to figure out.
What is hard to figure out is what is bad for your health and what is good. Are statins good or are they bad? Should you take them? Are there alternatives? If so, what are they?
There are many conflicting stories because cholesterol metabolism is complex, making it a perpetually confusing topic. You deserve to understand your health before blindly accepting treatments.
I get a lot of questions about cholesterol, statin drugs, and how to lower cholesterol without taking statins. The good news is that certain plants and lifestyles have been scientifically proven to lower cholesterol. So, let’s break it all down. In this post, I cover:
What is cholesterol, and why do we need it?
Triglycerides and their relationship to cholesterol.
How triglycerides and cholesterol interact.
The Pareto Principle, cholesterol, and statins.
Herbs and plants with evidence for cholesterol-lowering effects.
Key metabolic biomarkers.
With the proper knowledge and approach, you have the power to control your health.
What Is Cholesterol?
Cholesterol is a fatty, waxy substance found in every cell in the body. Roughly 20% comes from dietary sources, while 80% is primarily manufactured in the liver and other cells. Cholesterol metabolism studies show that this ratio can vary slightly depending on individual factors like genetics, diet, and lifestyle.
Excess sugar, particularly artificial sugars, refined carbohydrates, and genetic errors of liver metabolism, are mainly to blame for high cholesterol. Plant fibers can lower cholesterol, so a diet high in fruits and vegetables and whole grains with minimal fats helps maintain normal cholesterol levels.
• Types of cholesterol:
1. Low-density lipoprotein, LDL, is often called bad cholesterol because high levels are theorized to build plaque in the arteries.
2. High-density lipoprotein, HDL, is called the good cholesterol because it helps to remove excess cholesterol from the bloodstream and returns it to the liver for disposal.
3. Very low-density lipoprotein, VLDL, mainly carries triglycerides in the blood and is less commonly measured.
• Why do we need cholesterol? Cholesterol is present in every cell of the human body and is essential for cellular metabolism.
• Cholesterol is essential for several biological functions:1
◦Cell membrane structure — Cholesterol is a key component of cell membranes, providing stability.
◦Hormone production — The building block for steroid hormones, including sex hormones (estrogen, testosterone), cortisol, and aldosterone.
◦Vitamin D synthesis — When the skin is exposed to sunlight, the body uses cholesterol to make vitamin D.
◦Bile acid production — Cholesterol is converted into bile acids in the liver, which help digest fats.
• Cholesterol and brain health:
◦Myelin sheath formation — Cholesterol is a major component of myelin, the protective sheath around nerve fibers that speeds up electrical signaling.
◦Neurotransmitter function — It is involved in the communication between neurons, supporting the function of neurotransmitters like dopamine and serotonin.
◦Cell signaling — Cholesterol is crucial for forming “lipid rafts,” specialized areas in cell membranes that facilitate cell signaling in the brain.
◦Learning and memory — Proper cholesterol metabolism in the brain is necessary for synaptic plasticity, learning, and memory.
Triglycerides and Their Relationship to Cholesterol
Triglycerides, another type of fat (lipid) in the blood, come from foods and are synthesized in the liver. Triglycerides also come from extra calories your body does not need right away.
Excess calories are converted to triglycerides and stored as fat in the body for later use. While cholesterol is used for structural and hormonal functions, triglycerides serve primarily as an energy source:
• Energy storage — Excess calories from food are converted into triglycerides and stored in fat cells for later use.
• Transport — Triglycerides circulate in the blood within lipoproteins, especially very-low-density lipoproteins (VLDL), which also carry some cholesterol.
How Triglycerides and Cholesterol Interact
• Both are transported in the bloodstream via lipoproteins (VLDL, LDL, HDL).
• VLDL particles mainly carry triglycerides but also transport cholesterol. As triglycerides are removed from VLDL, the particles become LDL, which is richer in cholesterol.
• HDL particles help remove excess cholesterol from tissues and return it to the liver for disposal.
So while cholesterol is used for building cell walls, hormone production, and other structural and metabolic functions, triglycerides are used primarily for energy supply and storage.
In a blood test, the total cholesterol level includes LDL, HDL, triglycerides, and sometimes VLDL, and means very little as a combined total. High triglycerides are more concerning because people with high triglyceride levels have an 80% higher risk of having a heart attack compared to people with normal triglyceride levels.2
Inflammation, fibrinogen, triglycerides, homocysteine, belly fat, triglyceride to HDL ratios, and high glycemic levels are the underlying drivers of heart disease.3
“Emerging science is showing that cholesterol levels are a poor predictor of heart disease and that standard prescriptions for lowering it, such as ineffective low-fat/high-carb diets and serious, side-effect-causing statin drugs, obscure the real causes of heart disease.”
~ The Great Cholesterol Myth
The Pareto Principle and Cholesterol
The Pareto Principle states that 80% of outcomes often stem from just 20% of causes, also known as the 80/20 rule. While commonly used in business, this principle can be metaphorically applied to biology and health, especially when identifying the key drivers behind complex issues.
As I mentioned, about 80% of the body’s cholesterol is made in the liver, while only 20% comes directly from the diet. Statins target this liver production by blocking the enzyme HMG-CoA reductase, which seems logical on the surface. But this approach overlooks why the liver is overproducing cholesterol in the first place — it treats the symptom, not the cause.
In truth, suppressing that 80% of cholesterol production without addressing the underlying 20% of triggers of metabolic disorders, such as insulin resistance, chronic inflammation, stress, and hormonal imbalances, can be counterproductive.
Even though dietary cholesterol accounts for just 20%, certain foods (like excess sugar, refined carbs, trans fats, and high-fructose corn syrup) can prompt the liver to increase its cholesterol output. A small subset of poor dietary choices may be responsible for most of the problem — a textbook 80/20 scenario.
For many people, small, focused lifestyle changes — such as eliminating processed foods, walking regularly, or improving sleep — can lead to significant improvements in cholesterol levels. Thus, 20% of your effort may yield 80% of the results.
Herbs and Plants with Evidence for Cholesterol-Lowering Effects
Anna McIntyre writes in “The Complete Herbal Tutor”:4
• Antioxidant herbs protect arteries, inhibit the formation of atherosclerotic plaque, lower cholesterol, and help prevent cardiovascular disease.
• Useful herbs include hawthorn, cayenne, amalaki, guggulu, bilberry, elderberry, ginger, turmeric, evening primrose, Chinese Angelica, and licorice.
• Shiitake and reishi mushrooms and oats contain beta-glucans, which help lower cholesterol.
• A clove of garlic a day can substantially lower cholesterol levels.
• Red clover reduces its absorption.
• Artichoke leaves help lower cholesterol by helping the liver‘s metabolism of cholesterol.
Some of these herbs and plants studied for their potential to lower cholesterol levels are listed below in more detail. They are the most researched options, with scientific evidence and study findings cited here.5,6,7,8
• Red yeast rice (Monascus purpureus)
◦Red yeast rice contains monacolin K, a compound chemically identical to the statin drug lovastatin, with all the risks and side effects of taking a statin.9
◦Multiple randomized clinical trials and systematic reviews have shown that red yeast rice can reduce total cholesterol and LDL cholesterol by 10% to 33%.
◦It is considered one of the most effective natural products for lowering cholesterol, but quality and safety concerns exist due to variability in monacolin K content and potential contamination with citrinin, a nephrotoxin (kidney-damaging substance).
• Plant sterols and stanols
◦Found naturally in plant-based foods like fruits, vegetables, nuts, oils, seeds, and grains.
◦A 2022 network meta-analysis found that plant sterol supplementation leads to modest LDL and total cholesterol reductions.
◦They work by blocking cholesterol absorption in the small intestine.
• Bergamot (Citrus bergamia)
◦Bergamot extract and its polyphenols have shown promising lipid-lowering effects.
◦A 2022 systematic review and meta-analysis found significant decreases in total cholesterol, LDL cholesterol, and triglycerides, and an increase in HDL cholesterol. However, a small number of studies limit the evidence.
• Artichoke (Cynara scolymus)
◦Randomized trials have shown reductions in total cholesterol by up to 18.5% compared to placebo.
◦The evidence base is limited but promising, with good safety profiles reported in studies.
• Fenugreek (Trigonella foenum-graecum)
◦Several trials, mainly from India, have shown reductions in total cholesterol ranging from 15% to 33%.
◦Some studies also found reductions in LDL cholesterol, though methodological quality varies.
• Guggul (Commiphora mukul)
◦Some randomized trials have reported 10% to 27% reductions in total cholesterol.
◦Although results have been inconsistent, and quality concerns exist, it remains one of the more extensively studied herbal options.
• Garlic (Allium sativum)
◦Ancient history and a wealth of modern research support the use of garlic. More than 3,000 scientific papers cover its chemistry, pharmacology, and clinical uses.10
◦The therapeutic uses of garlic are extensive, but those specific to the cardiovascular system include reducing elevated cholesterol, preventing atherosclerosis and hypertension, treating poor circulation to the legs, and improving overall blood flow through antiplatelet actions.
• Red clover (Trifolium pratense)
◦Systematic reviews have found significant reductions in total cholesterol and increases in HDL cholesterol in postmenopausal women, but effects on LDL cholesterol are inconsistent.
• Green tea (Camellia sinensis)
◦An American Journal of Clinical Nutrition meta-analysis suggests that green tea significantly reduces total cholesterol, including LDL or “bad” cholesterol, to 2.19 mg/dL in the blood. However, green tea didn’t affect HDL, or “good” cholesterol.11
Biomarkers and Blood Work
When examining bloodwork to evaluate cardiac risk and metabolic health, cholesterol alone is insufficient. These parameters and other risk factors, such as diabetes, cardiovascular issues, and liver function, must all be considered.
High LDL cholesterol was once thought to contribute to plaque buildup in the arteries, which could lead to the plaque becoming dislodged at some point, leading to a heart attack or stroke. Newer schools of thought don’t point to LDL as causing plaque buildup in the arteries but rather to chronic inflammation as being the cause.12
The newer cardiovascular assessment blood tests measure a specific protein called Apolipoprotein B (ApoB) within the LDL, which directly counts the number of atherogenic (plaque-producing) particles in the blood.
If ApoB is not measured, C-reactive protein (CRP) may be measured. CRP measures overall inflammation in the body and screens for cardiovascular risk. That’s important because many chronic diseases result from chronic inflammation. Metabolic biomarkers are key indicators of overall cellular health and disease risk.
The specific thresholds depend on your risk factors, and each lab has its parameters, but for reference, these are the normal ranges from LabCorp:
• LDL
◦Optimal — <100 mg/dL
◦Near-optimal — 100–129 mg/dL
◦Borderline high — 130–159 mg/dL
◦High — 160–189 mg/dL
◦Very high — ≥190 mg/dL
• HDL Cholesterol
◦Optimal — >39 mg/dL
• VLDL Cholesterol Cal
◦Optimal — 5–40 mg/dL
• Triglycerides
◦Optimal — 0–149 mg/dL
• Apolipoprotein B (ApoB)
◦Optimal — <130 mg/dL.
• C-reactive protein (CRP)
◦< 1.0 mg/dL or 10.0 mg/L
Relationship of Total Cholesterol to HDL
“Neither type of cholesterol is inherently bad or good. Both are necessary for good health. They need to be balanced in the body. Divide your total cholesterol by your HDL cholesterol. If the resulting number is 4 or less, you are at low risk, regardless what your total cholesterol number is. The ratio of total cholesterol to HDL is a much better predictor of risk than simply your total cholesterol number.13”
In her book “Good Energy,” Casey Means, M.D., writes about the five specific biomarkers to evaluate for overall metabolic health.14 Research shows that exercise improves all five of the following basic biomarkers of metabolism:
• Glucose levels above 100 mg/dL — Twelve-week exercise programs of either high-intensity running (40 minutes per week) or low-intensity running (150 minutes per week) both brought participants’ blood sugar from the prediabetic range (100 mg/dL or greater) to the nondiabetic range.
• HDL cholesterol less than 40 mg/dL — A 2019 review of the literature showed that exercise increased HDL cholesterol, “with exercise volume, rather than intensity, having a greater influence.” Meanwhile, “raising HDL levels pharmacologically has not shown convincing clinical benefits.”
• Triglycerides above 150 mg/dL — Numerous studies have demonstrated that physical activity effectively lowers triglyceride levels. In a 2019 study, an eight-week moderate aerobic exercise program significantly reduced triglyceride levels in participants. Furthermore, even a single session of intense aerobic exercise has been found to decrease triglyceride levels the following day.
This positive effect could be due to the increased activity of hepatic lipase in the liver, an enzyme that facilitates the absorption of triglyceride from the bloodstream.
• Blood pressure of 130/85 mm Hg or higher — Research has shown the effects of exercise among populations with high blood pressure were similar to the effects of commonly used medications.
(Note: blood pressure parameters considered high used to be above 140/90 mm Hg. This study15 changed that. The top number (systolic) measures artery pressure during a heartbeat; the bottom (diastolic) measures it between beats. Both are important but know systolic pressure can spike with stress. Blood pressure should be measured in both arms over time — not based on a single reading — especially before starting medication.)
• A waistline of more than 35 inches for women and 40 inches for men — Not surprisingly, regular exercise can help decrease obesity by increasing energy expenditure and promoting weight loss.
Research shows a clear inverse relationship between the amount of movement people do each week and the size of their waistline: more movement, smaller waist circumference. What’s more, lower activity (fewer than 5,100 steps per day) yields a 2.5 times higher risk of central obesity than higher activity (more than 8,985 steps per day).
Key Takeaways
With the proper knowledge and approach, you have the power to control your health.
• Reduce sugar, HFCS, refined carbohydrates, and other highly processed foods.
• Eat a diet high in vegetables, whole grains, especially oats, beans, legumes, pulses (such as beans, lentils, chickpeas), good fats, and oily fish.
• Take regular aerobic exercise and daily walking.
• There is no “one size fits all” diet for heart health. Eat whole foods without preservatives and additives, and concentrate on plant foods.
One important caveat:
• Statins lower LDL cholesterol quickly by blocking an enzyme (HMG-CoA reductase) the liver uses to make cholesterol. Results are often seen in 4 to 6 weeks.
• Diet and lifestyle can be highly effective, but changes may take 3 to 6 months or more. The degree of improvement depends on adherence, genetics, and overall health.
Live life well.
About Author
Mary Ann Rollano is a writer, registered nurse, and award-winning tea specialist with 40 years of experience in health and wellness. Passionate about the four pillars of health — physical, emotional, spiritual, and social harmony — she blends her expertise in tea, herbs, and nutrition to inspire meaningful connections and happier, healthier lives. Connect with her through her Steeped Stories newsletter.
