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  • Can Technology Help You Sleep Better?

    Can Technology Help You Sleep Better?


    We all deserve a good night’s sleep. But if snoring, sleep apnea, or tossing and turning is keeping you up, your search for answers might lead you through diets, gadgets, and medications – while overlooking one surprisingly powerful solution: your mattress.

    Yes, your bed might be working against you.

    While it may sound ironic, embracing modern tech could actually help you unplug for better rest. Enter smart beds – smart mattresses loaded with sleep-tracking tools that adjust to your needs and help decode your nightly habits. Think of them as your personal sleep coach, minus the whistle.

    What Exactly Is A Smart Mattress?

    If smartphones are pocket-sized computers, smart mattresses are your sleep-savvy sidekick. These high-tech beds use embedded sensors to monitor how you sleep – tracking everything from your breathing to your body position.

    Connected apps then crunch the data and offer tips for improving your sleep. Some, like Bryte Balance Smart Beds, even adjust the firmness or raise your head slightly to stop snoring before it wakes you (or your partner) up.

    Dr. Sleep (not a real doctor, but go with us) might say it’s the 21st-century solution to your bedtime woes.

    How Smart Beds Can Support Your Health

    Let’s take the Bryte Balance Smart Bed, for example. This high-tech mattress tracks key metrics like:

    • Sleeping positions
    • Breathing and heart rate
    • Circadian rhythm and sleep cycles

    Using that info, the bed learns your patterns and responds in real time – like adjusting your position when it senses snoring or discomfort. Over time, this can mean less tossing, fewer disruptions, and deeper rest.

    Sleep & Hormones: The Hidden Connection

    A well-tuned sleep cycle does more than make you feel refreshed, it also keeps your hormones balanced. Growth hormone (which helps with muscle repair and regeneration) is released while you sleep. Poor sleep? Less of that helpful hormone.

    Same goes for insulin – poor-quality sleep can spike blood sugar levels, making your mornings groggier and afternoons sluggish. Smart mattresses help medical professionals track these patterns, offering insights into how your sleep might be affecting your overall health.

    Spotting Sleep Issues You Didn’t Know You Had

    Waking up tired even after eight hours? Your smart mattress might have answers.

    Advanced models track signs of:

    Some even claim to detect early signs of illness like the flu or restless leg syndrome, giving you the nudge to check in with your doctor when needed.

    Extra Perks Of A Smart Bed

    1. Tracks your breathing
       AI sensors monitor your breathing rate and oxygen levels, giving insight into sleep apnea severity or other respiratory issues.
    2. Adjusts your position
       No more elbow nudges from a partner – these beds can gently raise your head if snoring starts, opening up airways for better breathing.
    3. Regulates temperature
       Smart beds can sense your body temp and adjust accordingly, keeping you comfortably cool and helping ease conditions like sleep apnea.

    Final Thoughts: Is A Smart Bed Worth It?

    Smart mattresses like the Bryte Balance aren’t miracle cures, but they are smart tools that help you understand how you sleep and what might be getting in the way. That awareness can lead to better energy, improved health, and more productive days.

    So while it might not be time to throw away your pillow just yet, upgrading your mattress could be the best sleep decision you’ve ever made.



  • How to Build a Nighttime Routine for the Whole Family

    How to Build a Nighttime Routine for the Whole Family


    I’ve written before about our morning routine and how it keeps our home humming. Now it’s time for me to dish the deets on nighttime routines. I also share my current personal nighttime routine and why I have the habits I do. 

    Nighttime Routine for Moms (and Everyone Else)

    A routine isn’t the same as a minute by minute schedule. One of the biggest breakthroughs for my sanity as a mom was switching to a block schedule. Routines fit perfectly into that and are basically scheduled habits. Once we get into the habit of routines, like brushing our teeth every morning, it quickly becomes second nature.

    We can literally rewire the pathways in our brain in positive ways by using routines.

    Consistency Plus Flexibility

     Kids thrive with consistency, routines, and knowing what comes next. This doesn’t mean our schedules have to be rigid and static, but it gives us a framework. Give yourself grace and wiggle room. Nighttime routines don’t work unless they’re tailored to your individual family’s needs and my health routines aren’t going to be identical to yours.

    The Basics of a Nighttime Routine

    Before we design our ideal nighttime routine, we have to think about our ideal morning (and next day). Reverse engineer your perfect day. Decide what your priorities and appointments are for the upcoming day and what you need to do to make them as smooth as possible.

    If everyone takes a bunch of supplements in the morning, then use presorted pillboxes for easy access. If the baby is going to grandma’s for the afternoon, then make sure the diaper bag is stocked. Making coconut chicken curry in the Instant Pot for supper? Set it out to thaw.

    Do it as a Family

    This will depend on children’s ages and abilities, but I’ve found kids can often do more than we give them credit for. Years ago, I realized I didn’t have to do everything for my kids. It’s better for them if I don’t! Teaching children responsibility and self-reliance helps them to become strong, independent adults.

    I have my own nighttime routine, but the kids have theirs alongside me. Kids can do simple evening chores, layout clothing, and pack their lunches, to name a few. Then there are the staples, like brushing teeth, pajamas, and bedtime stories.

    Create Your Perfect Nighttime Routine

    Here are different elements or steps to get you where you want to go. Decide what works for you and your family as you build your nighttime routine. It helps to have the family routines printed and displayed in an easy to see place, like the fridge. It could be as simple as a list, or you could include exact times or checkboxes for the kids.

    1. Meal Prep

    My kids are largely independent now and can handle their own breakfasts and lunches. The older ones can even cook a meal from scratch for the whole family. When they were little though, that was all on my shoulders.

    If you have busy mornings then make-ahead breakfasts like banana bread muffins, baked oatmeal, or ham and egg cups can be lifesavers. These can be made the day/night before and reheated in the morning.

    Are the kids going to school or co-op the next day? Then lunches need packed. Is bulgogi Korean beef on the meal plan? Make sure the ingredients are thawed and ready to go.

    2. Avoiding the Mess Mayhem

    I like to do a quick evening cleanup during our nighttime routine so I can start with a clean slate in the morning. A quick cleanup before bed helps ensure everything (most days) is in its place. This is something the kids can help with. Age-appropriate chores like, sweeping the floor after supper or loading the dishwasher helps everyone out.

    3. What’s on Tomorrow’s Agenda?

    Look at your schedule and see what appointments you have the next day to prep for. Do you need to pack the kid’s lunches/backpacks/sports bags? Once they’re old enough they can be entrusted with this responsibility. Certain items can be loaded in the car that night so there’s no bag left behind in the morning! 

    The kids can also set out their own weather appropriate clothes for the next day (capsule wardrobes are great for this!). 

    4. Leave Time to Digest

    Our family eats pretty early in the day for several reasons. This fits best into our schedule, and it gives everyone time to really digest their food. The body can’t efficiently focus its resources on sleep when it’s busy trying to digest food.

    I try to stop eating by sunset, or at least a few hours before bed. This simple practice helps:

    • Support melatonin production
    • Improves blood sugar regulation
    • Helps us better detox during sleep
    • Personally, I notice deeper sleep and a calmer heart rate when I do this

    Along with that, I stop drinking fluids about an hour before hitting the hay. This helps me avoid getting up all night to go to the bathroom.

    5. Nighttime Supplements

    I have morning supplements that I take for clearer thoughts and more energy, but I also have a nighttime supplement routine. I regularly take Pectasol (modified citrus pectin) and enzymes, or binders like Carbon Cleanse on an empty stomach. This combination helps me reduce inflammation, support my detox pathways, and sleep better. Here’s a list of all my nighttime supplements.

    6. Avoid Blue Light

    Blue light has gotten a bad rap, but we actually need it for healthy cortisol during the day. At night though, it can disrupt sleep, leading to a host of health issues. That’s why I started wearing blue-light blocking glasses at night years ago.

    I also switched the overhead lightbulbs in the house to daylight mimicking ones. Once sunset hits, the lamps with red light bulbs come on instead. By positioning the nighttime light at or below eye level, this mimics natural light angles, like campfire or sunset.

    Our family also switches off screens to avoid blue light at night. And our phones go into the charging drawer in the kitchen before bed. If inspiration strikes and I feel like writing, I use this special bluelight-free  Daylight computer. And if I have to use the phone, I use it with a red light filter.

    By turning off the blue light this helps signal our body’s circadian rhythms and supports melatonin production. It also improves blood sugar signaling, cortisol levels, and helps us get a better night’s sleep.

    7. Avoid EMFs

    In the past we used to turn off the WIFI every night. I learned though that this can damage the computer router over time. Now the phones go in the charging drawer and I sleep under a special EMF blocking canopy. Even if I have my phone under the canopy I don’t get a signal! 

    If you prefer to turn the WIFI off in the house you can put the job on autopilot with this EMF Safe Switch. 

    8. Optimize Your Sleep Environment

    We spend about a third of our lives in bed. By creating a healthy sleep environment we can get the biggest bang for our buck when it comes to health habits. This is why I sleep in linen or silk pajamas and linen sheets. It’s an easy way to avoid microplastics (non-natural fibers) against my skin for at least 8 hours a day. 

    When the temperature lowers at night it triggers neurons in our brain to release melatonin and help us sleep. One option is to set the thermostat to 60-70 degrees before bed. If you don’t want to add that much to your electric bill, another option is sleeping on a mattress cooling pad. I love my ChiliPad which cools just the mattress and I can pile on the cozy blankets. 

    Along with sleeping cool, I also make sure the room is dark. Like can’t see my hand in front of my face dark. Blackout curtains can work, but I switched to blackout shades that block 100% of the light. This helps further signal to the brain that it’s time to rest and improves REM sleep.

    I also sleep with a sound machine with white noise or gentle background music. With teenagers in the house I find that I’m now going to bed before them and this helps cover any noise! My air filter does double duty and also creates some white noise while it keeps the air clean. 

    9. Red Light Therapy

    Nighttime is usually when I try to get some red light therapy time in. Red light is natural and free during both sunrise and sunset and I take advantage of this whenever possible. I also have a red light panel that does the same thing. Using a red light helps reduce inflammation, supports the mitochondria and signals our hormones it’s time for bed. There’s also a lot of evidence showing it’s skin and other health benefits. 

    10. Skincare and Lymph Routine

    I take a few minutes at night to do a simple skincare routine and support my lymphatic system. Right now this involves a weekly clay mask from Alitura and nightly moisturizing with things like tallow or shea butter. I’m also loving the skincare products from Annmarie Gianni and my Magic Molecule toner. I also do a gentle lymphatic massage to support detox and boost circulation. 

    11. Winding Down

    There’s a lot going on during the day for any family, and moms carry a lot of that mental load. Instead of laying down and drifting off to sleep, it’s too easy to stay up thinking about tomorrow’s to-do list. One way to get rid of the excess mental clutter is to journal or meditate before bed.

    I keep a gratitude journal that collects my daily thoughts. You can also write down tomorrow’s priorities if you’re anxious about forgetting something. Getting it all written out on paper helps our brains sort information and release tension.

    Meditation is another really helpful way to wind down at night. It’s not about emptying the brain of all thoughts, but it helps us gain focus and deep rest. Even if you don’t have trouble sleeping at night, routine meditation can help make nighttime even better.

    Here are some more of my calming evening rituals: 

    • Drink Cacao Calm or herbal tea a few hours before sleep. This helps calm my nervous system and feels cozy. I like that it has adaptogenic herbs that make my brain give a sigh of relief.
    • Put my legs up the wall for 5-10 minutes and use gentle movement. This easy exercise supports lymphatic flow, helps regulate the vagus nerve, and calms the nervous system. It especially feels great after a long day on my feet!

    Sticking to the Nighttime Routine

    Kids need time to wind down for the day and so do parents. When possible, it helps to have a firm bedtime, not stay up all night working or watching tv. This helps kids have consistency and ensures they’re getting enough sleep for their brain and body development.

    While it doesn’t always happen, especially when there’s a baby involved, it’s good to have goals. Just don’t stress if things don’t always go perfectly!

    It’s tempting to stay up late and take in all of the “me” time once the little ones hit the hay. However, late nights don’t make my body happy either and make for hard mornings. A good night’s rest starts with healthy daytime habits! 

    I find it important to treat my nighttime and morning routines as sacred times for stillness, reconnection, and aligning with my body’s natural rhythms. Over time I’ve noticed better sleep, improved hormones, mood, and metabolism. 

    Putting it Into Practice

    The good news is that most of these healthy habits are cheap or free. My bedroom is one of the few places I’ve prioritized spending money because a lot of it is one and done. Like the EMF canopy, air filter, my Oura ring (to track health variables while I sleep), and mattress cooling pad. But these things aren’t strictly necessary to still have a good nighttime routine. 

    It can be easy to look at a routine like this and want to (or feel like you need to) do all of it. Tailor your nighttime routine for your own needs and start with baby steps. Try adding in things a little at a time to make the habits stick. 

    What are your nighttime routines and habits? Are there any you’d like to change?

  • 4 Factors that can Impact the Cost of Car Repairs

    4 Factors that can Impact the Cost of Car Repairs


    Carrastock // Shutterstock

    It’s not just in your head: Anyone who’s gone hunting through new or used car dealerships in recent years may have wondered if it was just their area or if cars are getting much more expensive.

    They are, and it’s not just because of rising sticker prices. Owning a car today means paying $12,297 a year (or $1,024.71 a month) on average now, according to a 2024 AAA study, up from $10,728 as recently as 2022.

    Owning a car includes much more than just the car itself, including fixed and variable costs. Fixed costs may change over time, but whether you drive 100 miles or 10,000 miles a year, you typically pay the same for insurance, license, registration, taxes, and finance fees. Variable costs, on the other hand, will increase the more you use your car, including fuel, maintenance, and tolls.

    These prices will also fluctuate depending on your state—just like any cost of living price. “Hidden costs”—gas, repairs, insurance—put the most burden on car owners in Georgia, at an average of $687 a month. Prospective buyers in Alaska, Delaware, Montana, Oregon, and New Hampshire will be happy to know there is no sales tax on cars in their state, with the latter having the least hidden costs in the nation.

    While California has the highest per-gallon rate for gas (around $4.66 as of July 2024, according to Bankrate), when the total annual miles driven and tanks emptied are calculated, it’s actually those in Indiana that shell out the most for fuel (around $2,913 annually). Unfortunately, a rise in extreme weather events, car crash fatalities, and supply chain shortages means insurance rates are rising nearly everywhere.

    The costs of owning a car may be increasingly daunting. Still, for many people—especially those commuting long distances to work or live in rural areas—there’s simply no other option. According to Data for Progress, 4 in 5 Americans believe they have no choice but to drive as much as they do.

    So many Americans’ backs are against the wall. The average person spends 20% of their monthly income on car-related costs, and 16% had to take on a second job just to afford payments, according to a survey of 1,000 drivers by MarketWatch Guides. The same study also revealed that nearly 1 in 6 drivers had to delay maintenance due to finances. It’s not surprising, then, that car loan delinquency is at a post-COVID-19 pandemic high.

    The General used data from AAA via the Bureau of Transportation Statistics to examine the overall cost of car ownership. From insurance to weather events to protecting unique features, there’s a lot more to owning a car than just the vehicle itself.

    WHAT IS CAR LIABILITY INSURANCE?

    Learn all about car liability insurance and what it covers, how much you may need and if it is required in your state.

    Owning a Car is Already Expensive

    Tariffs

    Americans could soon find themselves shouldering the financial burden of diplomatic conflict: In February, President Donald Trump announced a 10% tariff on Chinese imports and a 25% tariff on imports from Canada and Mexico. Considering that the United States is the world’s #1 importer of foreign cars (spending $208 billion in 2023, per the Observatory of Economic Complexity), these tariffs can have very real effects on American car owners’ everyday vehicle costs.

    In 2023, the U.S. imported $44.9 billion worth of vehicles from Mexico and $35 billion from Canada. These new tariffs may increase repair costs for cars from these countries by a hundred dollars or more; the average price of a vehicle imported from Mexico or Canada could rise an additional $6,250, according to S&P Global Mobility.

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    Insurance

    The U.S. has had a rough year regarding natural disasters: 2024 alone saw a near-record 27 weather and climate events that racked up $1 billion in damages across the U.S.

    How does that relate to car ownership? Unsurprisingly, insurance costs will be more expensive in states susceptible to natural disasters, including coastal areas and those prone to tornadoes, hurricanes, and blizzards. From 2023 to 2024, for example, auto insurance rates rose by 43% in New Jersey, 30% in Florida, 37% in Georgia, and 57% in Missouri.

    In the face of rising storm-related damage, consumers should also consider different kinds of insurance, which can affect what they pay out of pocket. For instance, comprehensive coverage—which is often optional when purchasing auto insurance—can cover damage that you would otherwise pay out of pocket, including damage from storms, floods, earthquakes, and falling trees.

    Besides comprehensive coverage, many other types of auto insurance add-ons can keep car owners from having to pay for cripplingly expensive damage themselves. These include property damage liability (which covers the damage you may cause to someone else’s property if you hit it with your car), collision coverage (which covers damage to your own car if you hit another car or object), and personal injury protection (which covers injuries you or your passengers might sustain in an accident).

    The bottom line? It’s not just damage to your car that you have to worry about—and having more than one insurance policy might save you money in the long run.

    Special Features

    As a new variety of cars is rising, their unique features may pose higher price tags when they malfunction and need repair. For instance, automatic brakes and cameras are much more complicated, expensive, and time-consuming to fix. Additionally, modern cars are built out of more advanced materials, including aluminum, magnesium alloys, and high-strength steel. All of these aspects can hike up your repair costs.

    Electric vehicles are also particularly costly to repair: At the start of 2024, the average repair bill for an EV in the U.S. was 29% higher than that of a regular vehicle (around $6,0666, based on insurance data from Mitchell). That’s mainly because it takes more hours to repair an EV’s more complicated internal wiring: the average number of hours used to repair an EV is about twice that of a regular car. Since the average hourly rate for a mechanic in the U.S. is over $100, that adds up fast.

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    Labor Costs

    As cars get more sophisticated, the labor involved in constructing them gets more complicated—and expensive.

    Unfortunately, there’s currently a labor shortage for mechanics in the U.S., which is contributing to higher costs for manufacturing and repairing vehicles. From 2023 to 2024, there was a gap of nearly 40,000 car technicians in the country, according to TechForce Foundation’s 2024 Supply & Demand Report.

    At the same time, many automobile workers are striking for higher wages, which also means a larger price tag for shoppers. In 2023, GM, Ford, and Stellantis workers were granted a salary increase of 25%; Volkswagen and Honda quickly followed suit with 11% raises; then Toyota with 9%; and Hyundai with 25% over the next four years.

    Given these factors that contribute to increased costs, one would think car purchases would be less enticing, but surprisingly, just 8% of drivers expressed regret, according to the MarketWatch survey. Some have also taken a stoic outlook, employing strategies to stay on track with their finances, such as paying loans off early, taking public transit when possible, and attempting repairs themselves.

    While there are many reasons for costs to rise, budgeting wisely and making informed choices are two ways owners can stay on the road without overburdening their pockets.

    Written by: Andrea Vale. Data Work By Emma Rubin. Story editing by Carren Jao. Copy editing by Paris Close. Photo selection by Clarese Moller.

  • Ownwell Review 2025: Can A Property Tax Appeal Service Save You Money?

    Ownwell Review 2025: Can A Property Tax Appeal Service Save You Money?


    Ownwell

    Product Name: Ownwell

    Product Description: Ownwell is a service that will protest your property tax assessment and attempt to get it lowered. They will also look for other discounts and programs that may lower your tax liability. They work on a “savings-or-free” model, which means you only pay them if they reduce your taxes.

    About Ownwell

    Ownwell was founded in 2020 with the goal of bringing sophisticated real estate tools to ordinary homeowners. They claim to save, on average, $1,430 annually and look to do 400,000-500,000 protests in 2024.

    Pros

    Easy to use
    Free if not successful
    Average annual savings of $1,430
    Continuous monitoring for exemptions

    Cons

    Only available in California, Florida, Georgia, Illinois, New York, Texas, and Washington

    How much are your property taxes?

    In our county in Maryland, we pay a total of $1.442 per $100 of assessed value.

    1.442% doesn’t sound like a lot, but the median home price in my county is around $580,000.

    That’s $8,400 a year.

    When I received my property tax assessment last year, it included a significant increase in assessed value. We renovated a section of the house, so part of that was justified, but it seemed like the jump was too high.

    I decided to contest my property taxes myself and won. The process, which you can read about in the linked article, took several hours spread across several weeks. And I was “lucky” in that I was given a good result at the first stage (just filling out a form), so I accepted it.

    If they rejected my claim and required me to plead my case to a live panel, I’m not sure I’d be as comfortable doing that.

    Fortunately, there are services out there that will do it for you.

    One of those is called Ownwell.

    At A Glance

    • Ownwell will appeal your property taxes on your behalf
    • Monitors for tax exemptions based on your individual property
    • No upfront fees – pay only upon successful reduction of property taxes
    • Pay 25% or 35% of savings, depending on your state
    • Available in California, Florida, Georgia, Illinois, New York, Texas, and Washington. (but expanding all the time so check your state)
    • Average savings is $1,148

    Who Should Use Ownwell

    Homeowners and Real Estate investors who want to ensure they aren’t overpaying their property taxes should consider Ownwell. They will appeal your property taxes for no upfront costs and you pay a percentage of your savings if your appeal is successful. So there is no risk and no leg work for you.

    Table of Contents
    1. At A Glance
    2. Who Should Use Ownwell
    3. Who Is Ownwell?
    4. In Which States Does Ownwell Operate?
    5. When Can I Appeal My Property Taxes?
    6. How Does Ownwell Work?
    7. Finding Exemptions and Claiming Refunds
    8. Automatic Annual Re-enrollment
    9. Is Ownwell Legit?
    10. Ownwell Fees
    11. What are Ownwell Alternatives?
    12. Is Ownwell Worth It?
    13. FAQs
    14. Summary

    Who Is Ownwell?

    Ownwell is a service that will contest your property tax assessments with your taxing authority so you can pay less in property taxes. They will also find exemptions and other tax savings you may not know about or have overlooked.

    Ownwell was founded by Colton Pace and Joseph Noor in 2020. Pace’s background in investing and asset management gave him exposure to the various tools used by real estate investors, and he wanted to bring them to regular homeowners. The result is Ownwell, a service to contest property taxes.

    Ownwell doesn’t operate in every state (yet).

    In Which States Does Ownwell Operate?

    Ownwell isn’t in every state and for some of the states they do operate in, they aren’t in every single county.

    As of May 2025, they are in California, Florida, Georgia, Illinois, New York, Texas, and Washington. You have to double check that your county is included (it’s not feasible to list every county here though, California has 58 counties and Texas as 254!).

    They are adding counties all the time, so the best way to know is to go to Ownwell and enter your address.

    When Can I Appeal My Property Taxes?

    The schedule for when you can appeal will depend on your state and, in some cases, the county within that state. They’re all on different schedules.

    For example, in Maryland, this process only happens once every three years. In New York, and many other states, it happens every single year!

    I asked Ownwell to provide a schedule (and they did) but it’s a little complicated and hard to share on a single screen… also, many dates are county specific and they cover so many counties that it’s unwieldly to list it all here.

    The end result is that the simplest thing to do is sign up for Ownwell and then wait for your assessment to arrive. Then, enter in the details and decide whether you should use them to contest your appraisal.

    As there’s no cost to sign up, you can use their technology to help you manage the schedule and decide later if you want to use them.

    How Does Ownwell Work?

    First, go to Ownwell and enter your address.

    Since they don’t operate in Maryland, I chose a random property in Humble, TX (a suburb of Houston). They service Harris County.

    Go to Ownwell

    It may not be worth it for a homeowner to learn the ins and outs of protesting property tax assessments for $473, especially if it’s not a guarantee you’ll get any reduction. But if I owned this home and didn’t want to do it, I’d be perfectly happy hiring someone on a contingency basis (I pay only if they win) – which is how Ownwell works (more on fees later).

    If you continue, you’ll be prompted to enter your information. (I’m using a demo account, if you do this yourself, enter your information)

    The next few screens confirm information, like whether you purchased this property in the last 18 months and the property owner’s name.

    The last page, after you’ve confirmed all the details, authorizes Ownwell to act as your Tax Agent. This lets them contact the taxing authority on your behalf and contest your property taxes.

    From here, you can log in and check the progress of your protest.

    I believe Texas publishes them in April, and then you have 30 days to protest.

    This will vary from state to state and in Texas, you can(and should) do this every single year.

    Go to Ownwell

    Finding Exemptions and Claiming Refunds

    In addition to contesting your assessment this year, they offer a service to determine whether you’re eligible for any tax exemptions. If they find any, they can even make claims on previous years to get a tax refund.

    There are a lot of different tax exemptions out there and these are challenging to keep track of. For example, here in Maryland, we have an Agricultural Use Assessment that significantly lowers property taxes on areas where you have agreed to keep to agricultural use. I only knew about it because the previous owner had it.

    We don’t grow anything (commercial) on the land, it’s all wooded, but that counts. The only requirement is that we get an arborist to certify an agricultural use plan every few years, and we get a huge discount on the assessed value of the undeveloped land. It has saved us thousands of dollars a year.

    Ownwell looks for exemptions like that. And while you could file for these exemptions yourself (usually for free), they do so for the same fee structure.

    Then, they will monitor your taxes each year to make sure everything is correct. If, for whatever reason, an exemption is left off, they’ll make sure to fix it.

    Automatic Annual Re-enrollment

    You must opt out of Ownwell if you don’t wish to use them every year. You automatically re-enroll unless you specifically opt out, which must be done two months before your county’s filing deadline.

    You are still only charged if they successfully reduce your assessment though, so all the terms are still the same.

    Is Ownwell Legit?

    Ownwell is a legitimate company and what they offer is a service that is common in places with high property taxes and annual appraisals. In Texas, which has high property taxes and annual appraisals, there are a lot of companies and lawyers that offer this service.

    In doing some research, I found this insightful comment from Reddit (it’s two years old but still accurate):

    These companies are very common where I live (in Texas, which has very high property taxes).

    They package up a lot of them together and settle with the county appraisal district. Around here they charge 40%-50%. They aren’t a scam to the individual but they certainly are at a different level – one of the largest ones in Houston is run by a lawyer that used to be the county tax appraiser and is now a state senator. His company knows how the game is played and profits from it.

    Personally I generally do my own, but it takes a few hours to put together a good protest package and go in front of the appraisal board. I’ve generally won, mainly because I know what I am doing and put in a lot more effort on my individual property than the appraiser (who is doing hundreds of them) does. I kind of enjoyed the last one because I did so much better than the appraiser did before the board. He didn’t have his evidence together, and it was the end of the day and they were in a hurry to complete the docket and ruled in my favor.

    If you don’t have time/don’t want to bother/not sure how to protest it’s worth a shot.

    As you’ll learn below, Ownwell charges 25% in Texas (making it quite a bit cheaper) and depending on how much they can save, they can also save you several hours of work (and an appearance in front of the appraisal board).

    Ownwell Fees

    Ownwell operates on a success fee model – you only pay them if they win an appeal and lower your property taxes. They only charge you if your final property tax bill is reduced and they have a signed document from your taxing authority to prove it.

    If they aren’t able to lower it, you pay nothing.

    In California, New York, and Florida, the success fee is 35%. It is just 25% everywhere else.

    For the above example, if Ownwell gets a $473 reduction in property taxes, I would pay them $118.25. I keep $354.75.

    How does this fee compare to other companies? You should research this for your own state, as it will vary, but I found a tax firm in Texas that listed their pricing. On a single property, they charged 40% with a $149 minimum. For 2-5 properties, it was 35% with no minimum. Only 6+, it was 30%.

    What are Ownwell Alternatives?

    The biggest alternative is to call a local law firm that specializes in this same type of work. There are plenty of law firms that offer this. At this time, I’m not aware of a company that operates in multiple states.

    The tradeoff with using a local law firm has to do with cost. They are typically not going to be able to work with individual homeowners and still be able to charge a small success fee. They often have minimum fees and will only take your case if they see it as being “worth their time.” In a quick search myself, I found that firms are very up front about this because contesting appraisals is time intensive and they don’t want to waste their time or yours.

    As I mentioned in the above section about fees, I found a tax firm that charged 40% fee with a $149 minimum. In Texas, Ownwell charges just 25% with no minimum.

    Home Tax Shield is an example of a company that operates in Texas. They charge a $30 annual fee and then a 30% success fee on tax savings. You can do everything online and they also use technology to streamline the process. If you assume they are similar to Ownwell, you’re paying $30 a year plus an extra 500 basis points on your savings.

    Alternatively, you can reach out to your real estate agent to see if they can help. This will be dependent on how friendly and available your agent is to this type of help. Some may do it for free, seeing it as a part of their offerings, while others won’t.

    Is Ownwell Worth It?

    It depends on how much you value your time and how much of a return you expect to get. If I owned a home in which a protest was going to net me $500 and it’s something I have to do every year, I’d more more likely to pay Ownwell a 25-35% success fee to handle it all for me. With four kids and a slew of other responsibilities, the ROI on my time just isn’t there.

    Also, the property tax assessment process varies from state to state. In Maryland, we only have to do it once every three years and I had a personal interest in learning the process (also, I was happy after the first round reduction – the work gets considerably more involved after the first round). I realize I’m a weirdo like that, most people don’t care and just want to save money.

    The only thing I do know is that you must contest your property tax assessment. You may not win a reduction, but you have to do it. Those increases will compound so you have to keep the increases as little as possible.

    If you aren’t going to do it yourself, getting someone else to do it is better than taking the increase.

    Go to Ownwell

    FAQs

    Is Ownwell legit?

    Yes, Ownwell is a legitimate company that will appeal your property taxes for no upfront fee.

    Can I appeal my property taxes on my own?

    You absolutely can appeal your property taxes on your own. Assuming you have the time an inclination to research and file the appropriate documents. It took me a few hours of research, and I was successful in the first appeal.

    Summary

    Ownwell is a company that will appeal your property tax bill on your behalf with no upfront fees. You’ll pay either 25% or 35% (depending on your state) of the savings they can get you. If they are not successful at lowering your property tax bill, then their services are free.

  • Fat Burning Supplements For Men: Hype Or Effective Solution?

    Fat Burning Supplements For Men: Hype Or Effective Solution?


    In the age of six-pack abs, gym reels, and fitness apps, men are increasingly drawn to a wide array of fat-burning products that promise rapid weight loss and a leaner physique. From social media ads to gym locker room conversations, fat-burning supplements for men have become a popular yet controversial topic. With the market saturated with powders, pills, and promises, the lines between fact and fiction have blurred.

    Many men find themselves chasing quick fixes. Fat burners, often portrayed as miracle pills, claim to melt fat with minimal effort. The truth, however, is far more complex. Some supplements might support your fat loss efforts when used correctly, but others might cause more harm than good. Simultaneously, men often find themselves confused between what works, what is backed by science, and what is just good marketing.

    This article aims to break down the fat burners for men. We will explore how they work, who should take them, what ingredients to look for (and avoid), and the healthy, sustainable way to lose fat. Whether you are looking for a belly fat burner for men or just trying to find out which weight loss pills for men are worth the investment, we have you covered.

    What are Fat-Burning Supplements?

    Fat-burning supplements are dietary products designed to aid in weight loss by accelerating the body’s fat metabolism. Often available in the form of pills, powders, or capsules, they are popular among individuals aiming to reduce body fat, especially stubborn fat in areas like the belly. These supplements often combine natural or synthetic ingredients believed to support fat breakdown, appetite suppression, or increased energy expenditure.

    These supplements generally work by targeting one or more of the body’s natural fat-burning processes. For instance, some raise your body temperature to promote thermogenesis, a process where the body burns more calories to produce heat. Others may aim to suppress hunger hormones or reduce fat absorption from food. While the science behind each supplement varies, the general promise is to make fat loss more efficient when paired with a healthy diet and regular physical activity.

    However, fat-burning supplements are not miracle solutions. They serve as supportive tools in a larger health plan. The fundamental foundation of weight loss continues to be a balanced diet, physical activity, and sustainable lifestyle changes. Without these elements, even the most powerful fat-burning ingredients may fail to produce meaningful results.

    Types of Fat Burners: Thermogenic vs Non-Thermogenic

    Fat burners generally fall into two major categories: thermogenic and non-thermogenic. Understanding the differences can help users choose the right type based on their health, fitness goals, and lifestyle.

    Thermogenic Fat Burners

    Thermogenic fat burners work by stimulating the central nervous system to increase the body’s core temperature. The body responds by expending more energy to maintain its equilibrium. That leads to a higher calorie burn even while at rest. Ingredients like caffeine, green tea extract, and yohimbine are commonly found in thermogenic supplements.

    The mechanism is simple: when your core temperature rises slightly, your metabolism speeds up, resulting in more calories burned throughout the day. These supplements can also enhance workout performance by increasing energy levels and focus. However, due to their stimulating effects, they may cause restlessness, insomnia, or elevated heart rate, especially in people with underlying medical conditions.

    Caution: If you suffer from high blood pressure, insomnia, or anxiety, consult a healthcare provider. They can overstimulate your system.

    Non-Thermogenic Fat Burners

    Non-thermogenic fat burners typically take a gentler approach. They may help regulate appetite, improve fat metabolism, or reduce fat absorption without stimulating the nervous system. Ingredients like Garcinia Cambogia, soluble fiber, and CLA (Conjugated Linoleic Acid) fall into this category.

    These are often preferred by those who are caffeine-sensitive or have cardiovascular concerns. They offer a more sustainable, less aggressive strategy for fat loss. However, results may be slower or less noticeable compared to thermogenic alternatives. While their mechanisms are milder, they are typically easier to tolerate over the long term and carry fewer risks.

    Caution: While generally safer, long-term use should be monitored by a health expert.

    Do Fat Burners Actually Work?

    The effectiveness of fat burners is nuanced. While some ingredients like caffeine, green tea extract, and soluble fiber have shown mild weight loss benefits in clinical trials, the results are usually modest. Fat burners can enhance fat oxidation and slightly increase resting energy expenditure, but they do not magically melt fat.

    Their real benefit lies in offering additional support during a structured diet and exercise plan. For instance, they can help maintain energy during calorie restriction or suppress cravings that could derail progress. However, when used in isolation (without lifestyle changes), their impact is minimal.

    Moreover, because the FDA does not regulate most fat-burning supplements, their safety and ingredient claims can vary widely. For consumers, this means caution is critical. Look for products with third-party testing, transparent ingredient lists, and scientific backing to avoid ineffective or harmful compounds.

    Key Ingredients in Fat Burners for Men

    Understanding the role of each common ingredient in fat burners can help users make informed choices.

    1. Caffeine

    Caffeine is a central nervous system stimulant that increases alertness and energy levels. It promotes thermogenesis and lipolysis, the breakdown of fat cells into free fatty acids that the body uses for energy. Caffeine is particularly effective when taken before workouts to enhance performance and calorie burn.

    2. Green Tea Extract

    Rich in catechins and moderate caffeine, green tea extract supports fat metabolism and helps reduce fat absorption. It also has antioxidant properties, which support overall metabolic health and reduce inflammation.

    3. CLA (Conjugated Linoleic Acid)

    CLA is a fatty acid found in meat and dairy that can help reduce body fat by inhibiting fat storage and promoting fat oxidation. It is often included in non-thermogenic supplements and works best alongside regular exercise.

    4. L-Carnitine

    This amino acid helps transport fatty acids into mitochondria, the energy-producing parts of cells. There, fat is burned for energy, which may support fat loss and athletic performance, particularly in individuals with low L-carnitine levels.

    5. Soluble Fiber

    Soluble fiber helps regulate appetite by slowing digestion and increasing satiety. It may also bind with dietary fat and reduce its absorption. Some studies show that fiber supplementation can reduce body weight and waist circumference.

    6. Yohimbine

    Derived from the bark of the Yohimbe tree, yohimbine is a stimulant that increases fat breakdown, especially during fasting or exercise. However, it may cause side effects like anxiety, elevated heart rate, or hypertension.

    7. Vitamin B12 & Magnesium

    Support energy metabolism. Often deficient in individuals with obesity.

    8. D-Aspartic Acid & Ginseng

    Boost testosterone levels, which are essential for muscle building and fat burning in men.

    Note: Ingredients like Yohimbe, Hydroxycitric Acid (HCA), or unlisted compounds may pose health risks. Always review the label and consult an expert.

    Top Fat-Burning Supplements for Men

    With the market flooded with options, these supplements have gained popularity due to their formulation and user feedback.

    1. L-Carnitine L-Tartrate – Often used to enhance recovery and promote fat burning, particularly effective for active men.

    2. Green Tea Extract Supplements – Offers metabolism support and antioxidant benefits.

    3. Caffeine Capsules – A budget-friendly thermogenic option that boosts energy and calorie burn.

    4. CLA Supplements – Ideal for gradual fat loss without central nervous system stimulation.

    5. Whey Protein Isolate – Supports muscle maintenance and fat loss by promoting satiety and recovery.

    6. Multivitamins – Multivitamins with B-complex and magnesium can help enhance metabolism support, which ultimately leads to better fat loss results.

    If you are a male over 50 looking for the best fat burner for belly fat, consider supplements that protect lean mass while supporting hormonal balance and fat metabolism.

    Who Should Take and Avoid Fat Burners

    Not everyone benefits equally from fat burners. A thoughtful approach is necessary.

    Who Should Take Fat Burners:

    • Men struggling with stubborn fat despite exercising and dieting
    • Men facing weight loss plateaus
    • Those who are physically active and want to enhance fat metabolism
    • Older men experiencing hormonal imbalances or low testosterone

    Who Should Avoid Fat Burners:

    Avoid fat burners if:

    • You have heart conditions, diabetes, or high blood pressure
    • You are looking for a quick fix without changing lifestyle habits
    • You are not monitoring diet and physical activity

    Pros and Cons of Fat Burners

    Fat burners come with a mix of advantages and limitations.

    Pros:

    • Increased Metabolism: Many ingredients stimulate thermogenesis or fat oxidation, helping the body burn more calories.
    • Appetite Control: Certain compounds, like soluble fiber and caffeine, can reduce hunger, making calorie restriction more manageable.
    • Enhanced Workout Performance: Energy-boosting ingredients can improve focus and endurance.

    Cons:

    • Side Effects: Stimulants can lead to jitters, anxiety, insomnia, or elevated heart rate in sensitive individuals.
    • Overdependence: Some users may rely on supplements instead of building sustainable habits.
    • Lack of Regulation: Many products are not FDA-approved, raising concerns about ingredient safety and dosage transparency.

    Male Weight Loss Pills vs Lifestyle Changes

    You might find male weight loss pills that promise rapid results. But real, sustainable fat loss happens with the right strategy:

    • Create a calorie deficit through balanced meals
    • Maintain consistent physical activity
    • Prioritize sleep and stress management
    • Use supplements (if needed) as a supporting aid, not a primary solution

    The best fat-burning supplements for men are only effective when they support a bigger, long-term plan. That is why relying solely on pills without working on your habits is unlikely to give meaningful results.

    Choosing the Right Supplement: What to Look For

    Selecting a fat burner requires careful consideration of both safety and efficacy.

    • Ingredient Transparency: Look for products with clearly listed ingredients and clinically backed dosages.
    • Third-Party Testing: Independent lab certification ensures that the supplement is free from harmful contaminants.
    • Avoid Proprietary Blends: These often hide underdosed ingredients behind vague labels.
    • Reputation of the Brand: Established brands with a track record of safety are preferable.
    • Realistic Claims: Be wary of supplements promising “rapid weight loss” without diet or exercise.

    Stay away from any product that claims to be a belly fat burner for guys with unrealistic promises. Always read reviews, ingredient lists, and research-backed results.

    Natural Supplements That Support Fat Loss

    Some supplements may not be traditional fat burners, but they aid fat loss effectively:

    • Protein Powder: Helps preserve muscle mass during weight loss
    • Magnesium: Reduces inflammation and supports energy metabolism
    • Fiber Supplements: Improve digestion and keep you fuller for longer
    • Vitamin B12: Supports energy and metabolism

    These can be categorized as good weight loss pills for guys when selected correctly.

    Sustainable Weight Loss: The Smarter Route

    Rather than chasing the top fat burners for men, consider these:

    • Custom diet plans based on calorie and macronutrient needs
    • Strength training to preserve muscle
    • Regular cardiovascular activity
    • Coaching support for accountability and habit building
    • Routine assessments using body composition tools

    This is where platforms like HealthifyMe become useful. With AI-based support and certified coaches, they help you design personalized strategies that may or may not include supplements, depending on your body’s needs.

    HealthifyMe Note

    In today’s supplement-heavy world, it is tempting to think there is a shortcut to fat loss. However, as coaches, we often see better outcomes when people stop looking for magic pills and start understanding their bodies. Fat burners can offer an edge, but only if your basics are right. That includes nutrition, movement, and consistency. If you do consider supplements, make sure they match your needs and are verified. A good coach or expert can help you decide. And remember, the most powerful formula is still a good diet, strong will, and mindful progress. It is also important to reach out to your healthcare providers before consuming these to see if you really need them and to pick the best one for your goals.

    The Final Word

    Fat burners may promise fast results, but most benefits come when they complement, not replace, a healthy lifestyle. The best fat-burning supplements for men are those taken mindfully, with professional advice, and tailored to your goals.

    There is no one-size-fits-all solution. What works for a 25-year-old gym-goer may not suit a 55-year-old beginner. Your supplement, diet, and workout should all work in harmony. That is where tools like the HealthifyMe app, smart scale, and expert coaches can bridge the gap between goal and execution.

    HealthifyMe also offers nutrition-backed weight loss plans and health supplements that focus on science, not shortcuts. Instead of picking just any male weight loss supplement, choose a smart ecosystem that supports your entire journey.

    With patience, professional guidance, and a bit of discipline, sustainable fat loss is not only possible but inevitable.

    Frequently Asked Questions (FAQs)

    Q: Do fat-burning supplements for men actually work?

    A: They can help support fat loss when used alongside proper diet and exercise. However, they do not work as standalone solutions, and their effectiveness depends on the ingredients, dosage, and overall health plan.

    Q: Are weight loss pills for men safe to use?

    A: Not all of them. Since most are not FDA-approved, some may contain harmful ingredients or interfere with medications. Always consult a healthcare professional before using any weight loss supplement.

    Q: What is the best fat burner for belly fat for males over 50?

    A: Older men should look for supplements that support metabolism without overstimulation, like CLA, soluble fiber, and mild thermogenics. Avoid stimulants that could increase blood pressure or disrupt sleep.

    Q: Can fat burners help lose belly fat specifically?

    A: While some products claim to be a belly fat burner for men, no supplement can target fat loss in a specific area. Fat burns throughout the body as a result of calorie deficit and consistent training.

    Q: Can fat burners replace diet and exercise?

    A: No. Fat burners are only effective when paired with a healthy diet and consistent exercise. Relying on pills alone will not result in meaningful or sustainable weight loss.

    Q: What are the most important ingredients to look for in fat burners?

    A: Look for clinically supported ingredients like caffeine (in moderation), green tea extract, CLA, fiber, and L-Carnitine. Avoid proprietary blends and ingredients with insufficient safety data.

    Q: How long should you take fat burner supplements?

    A: They should only be taken for short durations (4–12 weeks) unless advised otherwise by a healthcare expert. Long-term reliance can lead to side effects or reduced effectiveness.

    Q: What are the side effects of fat burner supplements?

    A: Common side effects include jitteriness, insomnia, increased heart rate, anxiety, or digestive discomfort. These vary depending on the ingredients and your body’s sensitivity.

    Q: Is it better to take fat burners before or after a workout?

    A: Most thermogenic fat burners are designed to be taken before a workout to increase energy and fat oxidation. However, always follow dosage instructions and assess tolerance levels.

    Q: Are fat burners safe for daily use?

    A: Fat burners can be safe if used as directed and under the guidance of a healthcare professional. However, long-term daily use, especially of thermogenic supplements, may lead to side effects such as insomnia, elevated heart rate, or dependency.

    Research Sources

    1. Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans.

    2. The effect of L-carnitine on fat oxidation, protein turnover, and body composition in slightly overweight subjects.

    3. Beta-alanine and the hormonal response to exercise.

    4. Dietary Supplements for Weight Loss

    5. Dietary Supplements for Weight Management: A Narrative Review of Safety and Metabolic Health Benefits

    6. The effects of a thermogenic supplement on metabolic and hemodynamic variables and subjective mood states

    7. A Review of Natural Stimulant and Non‐stimulant Thermogenic Agents

  • Thriving Without Cookies: Ad Targeting That Works

    Thriving Without Cookies: Ad Targeting That Works


    Digital advertising run through ad networks and exchanges traditionally relied on third-party cookies to track people online and personalize ads. However, rising privacy concerns are pushing for moving beyond cookies to personalize user ads. 

    (more…)

  • Curcumin Helps Reduce Inflammation, Support Brain Health, and Improve Metabolic Function

    Curcumin Helps Reduce Inflammation, Support Brain Health, and Improve Metabolic Function


    For centuries, turmeric has done more than flavor food; it’s acted as a frontline remedy in traditional healing systems across India and China. What gives this golden spice its power isn’t just its color. It’s curcumin, a compound that modern science now recognizes as a multitasking molecule capable of influencing your weight, mood, immune system and brain function all at once.

    Curcumin stands out because of how broadly, and deeply, it works. It doesn’t just mask symptoms. It goes to the root of the problem by interacting with the biological systems that regulate inflammation, metabolism, and cellular stress. This matters if you’re dealing with issues like fatigue, insulin resistance, bloating, brain fog or stubborn weight gain. These aren’t isolated problems. They’re signals that your gut, immune system and brain are out of sync.

    Here’s the challenge: most curcumin products don’t absorb well, and most people don’t realize that your gut bacteria have to transform it before it starts working. That means your results depend just as much on the form of curcumin you take as on the health of your microbiome. To make sense of how to actually use curcumin effectively, I’ll walk you through three key studies.

    Each one explores a different way this compound supports gut health, reduces inflammation and protects against age-related disease — all while working with your biology, not against it.

    Curcumin Rewires Gut-Brain Communication to Fight Obesity and Inflammation

    An analysis published in Nutrients investigated how curcumin supports metabolic health by targeting inflammation, oxidative stress and disruptions in gut-brain signaling.1 The paper examined the biological pathways through which curcumin influences body composition and brain health, particularly in individuals dealing with obesity and its complications.

    The researchers focused on how curcumin’s metabolites — produced in both the liver and gut — deliver additional anti-inflammatory and antioxidant benefits, even beyond what the parent compound achieves on its own.

    • Curcumin showed benefits for people with excess weight and inflammatory conditions — The paper outlined that curcumin helps reduce body mass index (BMI) and improve inflammatory markers, especially when combined with lifestyle changes like improved diet or movement routines.

    Curcumin addresses the dysfunctional remodeling of fat tissue that drives metabolic and cognitive problems. This includes improved gut microbiota balance and reduced oxidative stress. Importantly, these effects are more pronounced in people with metabolic disorders, not just in healthy volunteers.

    • Doses over 1,500 milligrams (mg) were significantly more effective than lower doses — According to the findings, daily curcumin doses below 1,000 mg had limited effects, while amounts at or above 1,500 mg per day led to meaningful reductions in BMI and fat mass over one month or longer. These changes occurred alongside improved gut health and less systemic inflammation.

    The duration of use mattered — results were strongest in those who maintained consistent intake for four weeks or more.

    • The study found changes in specific bacteria linked to fat metabolism and inflammation — One key result involved curcumin’s influence on the microbiota — the massive collection of bacteria living in your gut. Curcumin helped increase the abundance of beneficial bacteria groups known for producing short-chain fatty acids (SCFAs).

    These compounds are important because they feed the cells lining your colon, reduce inflammation and help regulate appetite and insulin sensitivity. The study also found curcumin reduced bacterial species associated with obesity.

    • Curcumin activated key cellular systems that control inflammation and oxidative stress — The researchers found that curcumin affects two important systems in your body: one that turns inflammation on and one that helps fight damage. The first acts like a switch that triggers inflammation in fat and immune cells. Curcumin helps shut this switch off, which lowers harmful substances that cause inflammation.

    The second system works like your body’s defense alarm, telling your cells to protect themselves from stress and damage. Curcumin turns this system on, helping your body make more antioxidants and protect your gut lining from getting damaged.

    • Your gut bacteria help convert curcumin into more powerful metabolites — Your microbiome doesn’t just benefit from curcumin, it helps activate it. Specific bacteria in the colon, including strains that can break down curcumin into derivatives — play a key role in this process. These forms were shown to cross into the bloodstream and exert effects like lowering oxidative stress, protecting brain cells and even supporting anticancer activity.

    Targeted Delivery Makes Curcumin a Smarter Therapy for Brain and Aging Disorders

    In a related study published in Biotechnology Advances, researchers explored how to overcome curcumin’s poor absorption and limited tissue targeting by using advanced delivery strategies.2

    These included nanocarriers, which are microscopic structures that act like tiny vehicles to shuttle curcumin into specific parts of the body, especially the brain. The goal was to find ways to boost the therapeutic potential of curcumin for neurodegenerative and inflammatory diseases that often resist conventional treatment.

    • The study focused on age-related diseases and inflammation-driven brain disorders — Researchers targeted conditions like Alzheimer’s, Parkinson’s and general brain aging, where inflammation, oxidative stress and disrupted cell signaling contribute to cognitive decline. What’s compelling is that they didn’t just study curcumin in its raw form.

    They investigated bioengineered formulations, nasal and dermal applications, and even scaffolds for local tissue delivery.

    • Nanocarriers delivered curcumin directly into the brain where it matters most — The biggest leap forward was the use of brain-targeting nanocarriers. These are molecular structures designed to cross the blood-brain barrier, a protective filter that blocks many compounds from reaching your brain.

    Once inside, curcumin was able to dampen inflammation, reduce markers of brain cell aging and improve dopamine signaling, which is central to movement, motivation and mood regulation. This bypasses one of the main obstacles that make standard curcumin nearly useless in treating brain-related diseases.

    • Curcumin’s metabolite showed even stronger anti-inflammatory effects — Another standout finding was the importance of curcumin’s natural breakdown product — tetrahydrocurcumin. Researchers noted its ability to reduce inflammatory signals in the brain while also supporting neuron repair. That’s particularly relevant in diseases like Alzheimer’s, where inflammation and cellular wear-and-tear drive progressive memory loss.

    • Scientists are exploring curcumin-loaded skin patches for safer treatment — Instead of oral supplements alone, the paper examined skin-based delivery systems such as dermal patches or creams infused with curcumin.

    This approach sidesteps the digestive tract entirely and delivers the compound right where it’s needed, making it ideal for conditions like joint inflammation or localized nerve damage. These devices also help avoid the rapid breakdown that happens when curcumin is taken orally.

    • Emerging data suggest curcumin interacts with key aging pathways in your brain — On a cellular level, curcumin was found to affect senescence markers — genes and proteins linked to aging and cellular “retirement.” It also appeared to influence microRNAs, which are tiny regulators that control how genes behave.

    This positions curcumin not just as a symptom reducer but as a true modulator of the aging process itself, making it especially appealing for anyone trying to maintain cognitive sharpness as they age.

    Curcumin Helps Stabilize Brain Proteins That Break Down with Age

    A review published in Biofactors looked at how curcumin impacts neurodegenerative diseases, focusing on its ability to slow or stop the cellular damage caused by aging.3 These diseases, like Alzheimer’s and Parkinson’s, are marked by protein clumping in the brain. Over time, these protein tangles choke off nerve cells, causing memory loss, tremors and confusion.

    The study examined curcumin’s ability to protect against this by helping preserve protein balance, known as protein homeostasis.

    • The research emphasized curcumin’s low toxicity and affordability — Researchers stressed that one reason curcumin is such a strong candidate for managing neurodegeneration is its safety profile. Unlike conventional drug treatments, which often cause unpleasant or dangerous side effects, curcumin is “innocuous and cheap.” That makes it accessible and easy to test in both aging adults and younger people who want to protect long-term brain function.

    • Curcumin helped prevent the clumping of damaged proteins in nerve cells — The researchers explained that one of the ways curcumin works is by preventing changes in cellular proteins that occur with aging. These changes often make the proteins lose their shape, stick together and form toxic aggregates. That’s a key driver of diseases like Alzheimer’s. Curcumin supported protein stability and slowed the loss of protein function.

    • The effects were tested across a range of animal models — Curcumin has been tested in both vertebrate and invertebrate models, specifically in animals like mice and the roundworm Caenorhabditis elegans. The worm model is especially useful in aging research because its short lifespan allows scientists to track changes across a full lifespan in just a few weeks.

    Curcumin extended the healthspan of these organisms, which refers to the number of years lived in good health.

    How to Use Curcumin Strategically to Protect Your Brain and Metabolism

    If you’re dealing with inflammation, brain fog, weight gain or signs of cognitive aging, you’re not alone — and your body is likely sending up flares that your cellular energy systems are under stress.

    The real problem isn’t just the symptoms; it’s the breakdown in energy production and gut-brain communication happening behind the scenes. Addressing these root causes gives your body a real shot at recovery — not just a patch job. Here’s how to use curcumin smartly and safely to take pressure off your cells and restore better function:

    1. Choose a curcumin supplement that actually gets absorbed — Most people don’t realize standard turmeric powders do almost nothing unless you take massive doses. You’d have to swallow spoonfuls every day to see real change, and even then, your body won’t absorb it well. Instead, look for one with enhanced bioavailability — either one combined with piperine (black pepper extract) or a liposomal delivery system.

    These options help get the active ingredients past your liver and into your bloodstream where they do real work.

    2. Take your curcumin with fat to boost absorption — Curcumin is fat-soluble, meaning your body absorbs it best when you take it with fat. This doesn’t mean you need a greasy meal — just pair it with a source of healthy saturated fat like grass-fed ghee or tallow. If you’re on a very low-fat diet or skipping meals, curcumin won’t be able to work as well. Timing your dose with your largest meal of the day is one easy way to make it count.

    3. Use curcumin to support gut health first, before chasing weight loss — If your gut barrier is compromised or you have signs of an imbalanced gut microbiome, like bloating, loose stools or food intolerances, your first priority is rebuilding a healthy terrain.

    That’s where curcumin shines. It helps calm gut inflammation, supports beneficial bacteria and tightens up the junctions between gut cells. If you’re trying to lose weight or manage insulin resistance, fixing your gut first — via healthy lifestyle changes like avoiding vegetable oils in processed foods and consuming healthy carbs — is what helps your metabolism respond again.

    4. Be patient and consistent, as curcumin works best over time — Most of the benefits — like better metabolic markers, improved gut health, and clearer cognition — take a few weeks of consistent use to show up. If you’ve tried curcumin in the past and didn’t notice anything, it’s probably because the dose was too low or the form wasn’t absorbable.

    Aim for a high-bioavailability version and give it four to six weeks. That’s the window where most of the benefits start stacking up.

    FAQs About Curcumin’s Health Benefits

    Q: What is curcumin, and why is it important for your health?

    A: Curcumin is a bioactive compound found in turmeric that helps reduce inflammation, support brain health and improve metabolism. It acts as a powerful antioxidant and plays a role in stabilizing proteins, supporting your gut lining and regulating the gut-brain connection — especially important if you’re dealing with weight issues, cognitive decline or chronic inflammation.

    Q: Why doesn’t standard turmeric powder work as well as people think?

    A: Most turmeric powders and supplements have poor absorption. Your body quickly breaks curcumin down and eliminates it before it can do much. Unless it’s paired with black pepper extract (piperine), or a liposomal delivery system, very little of it gets into your bloodstream. That’s why using a highly absorbable form is essential if you want real results.

    Q: How does curcumin help with obesity and metabolic issues?

    A: Curcumin helps calm chronic inflammation in fat tissue, improves insulin sensitivity and reduces oxidative stress, all of which support a healthier metabolism. It also promotes beneficial gut bacteria and strengthens your gut barrier, which helps regulate your weight, blood sugar and energy levels over time.

    Q: Can curcumin really protect your brain from aging and disease?

    A: Yes. Research shows curcumin helps prevent harmful proteins from clumping together in your brain, a hallmark of Alzheimer’s and other neurodegenerative diseases. It also helps reduce neuroinflammation and supports the stability of brain cells as you age, which is key to maintaining memory and cognitive function.

    Q: What’s the best way to take curcumin to get the full benefit?

    A: For best results, take a high-bioavailability curcumin supplement daily, alongside a meal that contains saturated fat like ghee or grass-fed butter. Give it at least four to six weeks. If you’ve taken curcumin before without results, it’s likely because the dose was too low or the supplement form wasn’t absorbable.

  • Mycah Go eyes PVL dream while leading CSB’s four-peat bid

    Mycah Go eyes PVL dream while leading CSB’s four-peat bid


    Mycah Go eyes PVL dream while leading CSB’s four-peat bid

    St. Benilde Lady Blazers’ Mycah Go during the PVL Rookie Draft Combine. –PVL PHOTO

    MANILA, Philippines — Former NCAA MVP Mycah Go is juggling College of Saint Benilde’s four-peat bid in the ongoing Season 100 and her dream to enter the PVL—officially, this time.

    Go was signed by Farm Fresh when it joined the league two years ago but never suited up due to an ACL injury. That’s why she has to go through the 2025 PVL Rookie Draft on June 8 at Novotel.

    Article continues after this advertisement

    FULL LIST: 2025 PVL Rookie Draft Aspirants – Inquirer Sports

    “I’m definitely excited. I’ve been wanting to go pro for a long time, and now that it’s finally happening, it feels great,” Go told reporters in Filipino. “Just like everyone else, I’m really excited to take the next step into the pro league.”

    The Lady Blazer is eager to prove herself again to earn a spot, even while still competing in the NCAA.

    Mycah Go (in white) says losses taught them lessons.

    Mycah Go (in white) says losses taught them lessons. —CONTRIBUTED PHOTO

    On Friday, Go dropped by the Draft Combine at Paco Arena before heading to FilOil EcoOil Centre, where she helped St. Benilde complete a second-round sweep with a 25-20, 25-18, 25-12 win over Lyceum to enter the Final Four with a 16-2 record.

    Article continues after this advertisement

    “That’s how it is. Once the NCAA ends, this is the next step. So I really have to be prepared,” Go said.

    Her CSB teammates Clo Mondoñedo, Mich Gamit, and Gayle Pascual made their PVL playoff debuts with ZUS Coffee during its breakout 2024–25 All-Filipino campaign.

    Go is not rushing her way to catch up to the pro achievements of her fellow Lady Blazers Al she wants is to help the team that will trust her in the draft.

    “I’m very open and willing to learn whatever a team needs from me. I really want to contribute in any way I can,” she said. “I feel very ready. But since I’m coming from an injury, I just want to keep improving consistently.”



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    Go is determined to apply all her learnings from CSB and ZUS coach Jerry Yee, who accompanied her on Day 1 of the combine.

    “I’ve learned a lot from Coach Jerry. He really helped me grow. So whoever picks me in the pros, I feel like I’ll be bringing everything I learned from him to the team,” she said.



  • Law firm data breach: insurance insights

    Law firm data breach: insurance insights


    The stark reality for legal practices today is this: The sensitive client information you handle makes you a prime target for a law firm data breach. Yet, despite the increasing cyber threat to lawyers, many still rely on insufficient insurance policies that leave them exposed to data breaches when it matters most. In fact, more than half of all firms have inadequate coverage.

    When it comes to cybersecurity, the gap between awareness and action is growing, and the consequences can be extremely costly. In this article, we’ll break down the unique ways law firms are vulnerable to data breaches and where standard insurance policies fall short. Plus, we’ll cover the steps you can take to assess and improve your coverage before a breach hits.

    The disconnect between awareness and action in legal cybersecurity

    It’s not that law firms don’t understand the risks. In fact, cybersecurity routinely ranks as a top concern for managing partners and compliance teams. But despite this growing awareness, recent data shows that 52% of law firms believe their current insurance policies would only partially cover their firm in the event of a data breach, if at all. Even more surprising is that only 14% said they planned to expand their coverage in the near future.

    So, what’s causing this hesitation? For many firms, it’s a mix of practical constraints and misplaced confidence. 

    For many lawyers, it’s tempting to assume that a general liability policy or a basic cyber endorsement is “good enough.” But the fact of the matter is that general liability and malpractice policies do not cover security incidents or data breaches.

    Insurance policies can be time-consuming and confusing to read, so in some cases, firms may not fully understand the scope of their coverage. Attorneys may mistakenly think they’re already fully covered until a breach occurs and the fine print tells a different story.

    The result is a dangerous gap between perceived protection and actual risk exposure. This gap can lead to serious financial, reputational, or regulatory fallout for lawyers.

    Why are law firms prime targets for data breaches?

    Professional woman looking concerned and speaking with male coworkers

    Law firms are typically holding onto a goldmine of sensitive data about their clients. It makes them incredibly attractive to cybercriminals.

    It’s a problem highlighted by the increase in attacks the legal industry has been experiencing. Law360 Pulse reported in 2023 that breaches for law firms had doubled from the year before, while another report found a 68% increase in that period, with 636 weekly attacks.

    Here’s a breakdown on why law firms are increasingly in the crosshairs for potential breaches.

    Handling extremely sensitive client data

    Clients trust their law firms with some of the most confidential information they have. This may include financial records, intellectual property, M&A strategy, litigation documents, and personal identifiers. This data is highly valuable to cybercriminals, as it can contain information that they can weaponize against both firms and clients.

    For retail or healthcare companies, data breaches might result in quick sales on the dark web. But the data held by law firms is much easier to use for targeted extortion and insider trading. It can also lead to long-game phishing attacks. 

    With the stakes this high and clients increasingly aware of it, more and more clients are building cybersecurity standards into non-negotiable parts of engagement. Firms that can’t prove strong data protection may lose out on business.

    Subject to ethical and confidentiality obligations

    Confidentiality is a cornerstone of any legal practice, so law firms are ethically and professionally obliged to protect client data. Any breach has the potential to jeopardize attorney-client privilege, and this can violate bar regulations and trigger disciplinary action.

    The challenge for firms is that ethical duties don’t pause for technical limitations. If a breach occurs because your systems are outdated, or you have unclear protocols or weak insurance coverage, it doesn’t lessen the consequences. 

    Courts and regulatory bodies expect firms to take reasonable steps to safeguard client information before, during, and after a cyber event.

    Reliance on legacy systems and inconsistent IT practices

    Many law firms still operate on outdated software, older infrastructure, or IT setups that haven’t kept pace with evolving cyber threats. Midsize and boutique firms are particularly prone to these issues.

    Other factors like bring-your-own-device (BYOD) policies, remote work habits, and different tech capabilities across offices lead to fragmented environments that are more difficult to keep secure.

    Even firms with internal IT teams in place can lack dedicated cybersecurity expertise. This can leave blind spots, especially in areas like endpoint security and threat detection. Hackers are incredibly savvy and are aware of this. They specifically look for easy entry points in firms with weak controls or inconsistent IT systems.

    Working with high-profile and high-net-worth clients

    Two men having a meeting with coffee

    Working with corporate executives, celebrities, political figures, or well-known brands can put a target on your firm’s back. These high-value targets may attract cyber criminals who are after sensitive information — especially if they can use it for extortion purposes.

    Attackers are also motivated by how connected you might be to other, higher-priority systems. For example, if you work with a Fortune 500 client and your systems are easier to breach than theirs, you’re the more efficient target. 

    Leveraging complex vendor and third-party relationships

    Like any company today, your law firm likely relies on a wide range of third-party vendors when it comes to tech. This can be anything from cloud storage to e-discovery tools or even how you manage payroll. Every single touchpoint in your technology stack represents a new layer of exposure. In fact, 61% of respondents to a survey said they experienced a third-party data breach or other security incident in the last 12 months.

    You might have your internal systems locked down, but a breach through a vendor can still compromise your firm’s (and your client’s) data. And under many regulations, this means you’re still on the hook for the breach. That’s why proper vendor vetting and contractual protections are crucial. Otherwise, these relationships can quietly become one of your firm’s biggest cyber risks.

    Not adequately investing in cybersecurity infrastructure

    Talent and billable hours are traditionally the biggest expenses for law firms. However, this generally means that other operational areas, such as cybersecurity, can be underfunded or placed lower on the priority list.

    But this short-term cost-saving approach can backfire since the average cost of a data breach in 2024 was $4.88 million.

    From firewalls to email filtering and staff training, every layer of defense against cyberattacks matters. Threats to law firms are getting more and more sophisticated, and so are the tools and technology your firm needs to use to stop them. Without consistent monitoring and investment in people and systems to prevent data breaches, even the most well-intentioned firms can find themselves vulnerable.

    Evolving regulatory and compliance pressures

    The regulatory framework around law firm cybersecurity is only getting more complex. American Bar Association (ABA) guidance, data breach regulations, and regional privacy laws are constantly evolving, making it challenging to stay current.

    If you’ve got what passed for “secure enough” even five years ago, it likely no longer meets today’s expectations.

    Many firms find themselves scrambling to interpret or comply with new requirements, particularly when it comes to matters such as breach notification timelines or industry-specific obligations. Falling short risks financial penalties and can damage client trust and open the door to litigation.

    What standard law firm insurance policies miss

    Close-up image of hands typing on a computer keyboard

    Many firms still assume their general liability or professional liability policies will protect them in the event of a cyberattack. But according to recent data, only 40% of law firms have cyber liability insurance, which is actually down from 46% the previous year.

    This is because, at first glance, your policy may appear to cover cyberattacks. But standard policies often exclude critical cyber-related losses like ransomware payments, regulatory fines, or data restoration. 

    Even those with so-called “cyber endorsements” (an addition to your existing policy) often find they only cover a small portion of costs, like breach notification or credit monitoring. It can leave massive gaps in areas that matter most to law firms. 

    Benefits of specialized cyber insurance 

    Specialized cyber insurance is designed to fill those gaps. Cyber liability coverage gives firms support when they need it most. A thorough cyber insurance policy includes:

    • Ransomware and extortion payments
    • Regulatory investigations and penalties
    • Business interruption and lost income
    • Digital forensics and breach response
    • Client notification and crisis comms
    • Third-party liability coverage
    • Reputation management

    And when an incident does occur, providers will often provide specialized legal, IT, or PR experts to help you manage the crisis. It’s an extremely helpful aspect of these policies that ensures you’re not left scrambling.

    Self-assessment: Does your firm have gaps in its current insurance coverage?

    It’s important not to let cyber insurance be a guessing game. But, like with lots of insurance policies, many law firms only really dig into theirs after a breach — and by then, it’s too late. A proactive review helps to uncover important blind spots and align your coverage with real-world risks.

    Here’s a step-by-step guide to help your firm evaluate your current cyber insurance and take proactive measures to identify where gaps may exist.

    1. Review your existing policies

    Start with what you have and examine your policies across general liability, professional liability, and any cyber endorsements you have. Identify:

    • What’s covered
    • What’s excluded
    • Whether you have a standalone cyber policy
    • When your policy was last reviewed

    2. Identify your firm’s unique risks

    No two firms are the same in terms of the clients they serve, the areas of law they operate in, and how their existing IT set-up looks. 

    Here are some things to look at when performing a law firm risk assessment:

    • Practice areas (e.g., IP, M&A, litigation)
    • Data sensitivity
    • Office locations
    • IT infrastructure 

    3. Understand what triggers coverage

    Know the exact conditions required for your policy to respond. Some policies won’t activate without a formal breach declaration or regulatory involvement. This can delay your response and increase financial and reputational risks.

    4. Review policy exclusions and sub-limits

    Even if a policy looks strong at first glance, it can have significant gaps buried in the fine print. Look out for exclusions in your cyber coverage as well as carve-outs that relate to social engineering, employee error, vendor failure, or caps on ransomware payments.

    5. Assess business interruption and downtime scenarios

    Malware attacks, for example, cause significant business disruption, which can be the costliest part of a breach. Check your policy thoroughly or, if you don’t have a cyber-specific policy yet, identify the types of outages and delayed work you would need compensation for during an attack. Closing these gaps helps mitigate significant revenue losses from business disruption.

    6. Compare your coverage against industry benchmarks

    What are similar-sized firms in your space insuring against? Brokers and legal industry reports can help you see how your policy measures up against peer standards and industry best practices. 

    7. Consult an insurance broker who specializes in legal risks

    Generalist brokers may not be fully aware of law firm-specific exposures. Work with someone who understands attorney-client privilege, confidentiality obligations, and the unique structure of legal operations to make sure you close as many gaps as possible in your policy. At Embroker, we create insurance policy packages with law firms in mind.

    8. Use risk modeling tools and outside audits

    Cyber risk isn’t a one-size-fits-all approach, so consider consulting a broker or IT provider to explore modeling tools that quantify your exposure. External audits can also help validate your policy against your real-world risk.

    9. Review vendor and third-party risk exposure

    We’ve discussed the type of risk you’re exposed to from third-party technology and vendors in the event that they themselves experience a breach. Make sure your policy accounts for vendor breaches and includes clear coverage for third-party liability.

    10. Evaluate client contract requirements

    Some clients require proof of cyber insurance (or even specific limits) as a condition of doing business. Failing to meet these expectations can cost you work or create liability conflicts.

    11. Check for coverage of reputational harm and PR support

    Rebuilding client trust after a data breach is hard work, so look for policies that include PR and crisis communications support. This helps you to manage the fallout from a breach effectively and protect long-term relationships.

    12. Incorporate your insurance into your incident response plan

    Your cyber policy and your breach response plan should be in sync. Review both your cyber policy and incident response plan to make sure your firm is sufficiently covered. Ask yourself:

    • Who’s responsible for what issues
    • How do you contact your insurer in a crisis
    • What resources will be provided

    This is a good opportunity to evaluate your incident response plan, since only 26% of law firms believe their firm is “very prepared” to respond to cyber incidents.

    13. Test and update your coverage annually

    Cyber risks evolve constantly, and they’re increasing in volume and complexity. Set a schedule to revisit your coverage every year, especially if you’re adding new technology or taking on bigger clients. Even small updates to your operational processes can produce new risks, and an annual review helps you to stay on top of them.

    Best practices for managing cyber risk and coverage

    Man works at a computer while seated at a desk that's positioned in front of a brick wall

    Insurance is just one piece of the puzzle. Here are a few essential best practices you can implement to strengthen your risk posture and complement your insurance coverage:

    • Prioritize cyber hygiene with strong passwords, multifactor authentication, and keeping software and systems up-to-date.
    • Train your team regularly to avoid breaches that start with human error. Invest in ongoing training to help staff spot phishing attempts and follow security protocols.
    • Develop a clear incident response plan so you know exactly what steps to take if a breach occurs, and align your cyber policy with this plan.
    • Audit vendors and third parties with the same scrutiny as you do to your own systems because their security gaps can quickly become yours.
    • Document everything from IT policies to employee training logs, as this is typically required for insurance claims and compliance audits.

    Strong cyber coverage is essential, but you can make it even more effective by integrating it as a core component of your overall risk management strategy.

    Close your coverage gaps before they cost you

    Cyber threats against law firms aren’t slowing down. Take the time to audit your current coverage and assess your firm’s risks by diving into our 2024 Legal Risk Index Report to stay ahead of emerging risks. At Embroker, we work closely with law firms to craft insurance packages that close coverage gaps and protect you and your clients. Get a quote today!

  • Recharacterize & Convert, Same Year

    Recharacterize & Convert, Same Year


    You may have contributed to a Roth IRA and then realized later in the same year that you would exceed the income limit. You recharacterized the Roth IRA contribution as a Traditional IRA contribution and converted it to Roth again before the end of the year. Your IRA custodian sent you two 1099-R forms, one for the recharacterization and one for the conversion. This post shows you how to put them into FreeTaxUSA.

    If you had done the recharacterizing and converting in the following year, you would have to split the tax reporting into two years by following Split-Year Backdoor Roth IRA in FreeTaxUSA, Year 1 and Split-Year Backdoor Roth IRA in FreeTaxUSA, Year 2. Now because you caught the problem soon enough before the end of the year, you can handle all of it in the same year by following this guide.

    Here’s the example scenario we’ll use in this guide:

    You contributed $7,000 to a Roth IRA for 2024 in 2024. You realized that your income would be too high later in 2024. You recharacterized the Roth contribution for 2024 as a Traditional contribution. The IRA custodian moved $7,100 from your Roth IRA to your Traditional IRA because your original $7,000 contribution had some earnings. The value increased again to $7,200 when you converted it to Roth before December 31, 2024. You received two 1099-R forms, one for $7,100 and another for $7,200.

    If you didn’t do any of these recharacterizing and converting, please follow our guide for a “clean” backdoor Roth in How to Report Backdoor Roth In FreeTaxUSA (Updated).

    If you’re married and both you and your spouse did the same thing, you should follow the steps below once for yourself and again for your spouse.

    1099-R for Recharacterization

    We handle the 1099-R form for the recharacterization first. This 1099-R form has a code “N” in Box 7.

    Find “Retirement Income (1099-R)” under the Income menu.

    Click on the “Add a 1099-R” button.

    It’s just a regular 1099-R.

    1099-R code N

    The 1099-R form for the recharacterization shows the amount moved from the Roth IRA to the Traditional IRA in Box 1. It’s $7,100 in our example. The taxable amount is 0 in Box 2a and the “Taxable amount not determined” box isn’t checked. The code in Box 7 is “N” and the “IRA/SEP/SIMPLE” box may or may not be checked. It isn’t checked in our sample form.

    The recharacterization wasn’t a rollover.

    FreeTaxUSA shows some alerts just to double-check. The zero taxable income on the 1099-R is correct. Code “N” in Box 7 is also correct.

    You’re done with the 1099-R form for the recharacterization. Click on the “Add a 1099-R” button to add the other 1099-R for the conversion.

    1099-R for Conversion

    The 1099-R for the conversion has a code “2” in Box 7 if you’re under age 59-1/2 or a code “7” if you’re 59-1/2 or older.

    It’s also a regular 1099-R.

    Box 1 shows the amount converted to Roth. It’s $7,200 in our example. It’s normal to have the same amount as the taxable amount in Box 2a when Box 2b is checked saying “taxable amount not determined.” Make sure to choose the correct code in Box 7 to match your 1099-R. The “IRA / SEP / SIMPLE” box is checked.

    Your refund number drops after you enter this 1099-R. Don’t panic. It’s normal and temporary. The refund number will come up when we finish everything.

    It’s not an inherited IRA.

    It’s a Roth conversion. 100% of the amount on the 1099-R was converted from a Traditional IRA to a Roth IRA.

    You are done with this 1099-R for the conversion. Repeat if you have another 1099-R. If you’re married and both of you converted to Roth, pay attention to whose 1099-R it is when you enter the second one. You’ll have problems if you assign both 1099-R forms to the same person when they belong to each spouse. Click on “Continue” when you have entered all the 1099-R forms.

    It asks you about the basis carried over from previous years. If you never contributed to a Traditional IRA in previous years, you can answer “No.” Answering “Yes” and entering a zero on the next page has the same effect as answering “No.” If you have gone back and forth before you found this guide, some of your previous answers may be stuck. Answering “Yes” here will give you a chance to review and correct them. If you have a basis carryover on line 14 of Form 8606 from your previous year’s tax return, answer Yes here and enter it on the next page.

    The value in the first box should be zero if you never contributed to a Traditional IRA in previous years. If you had a small amount of earnings posted to your Traditional IRA after the conversion and you didn’t convert the earnings, enter the account’s value from your year-end statement in the second box. The third box should be zero because you recharacterized before the end of the year.

    We didn’t take any disaster distribution.

    Now continue with all other income items until you are done with income. Your refund meter is still lower than it should be but it will change soon.

    Recharacterized Contribution

    Now we tell FreeTaxUSA that we contributed to a Roth IRA before we recharacterized the contribution to a Traditional IRA.

    Contributed to Roth IRA

    Find the IRA Contributions section under the “Deductions / Credits” menu.

    Answer “Yes” to the first question. An excess contribution means contributing more than you’re allowed to contribute. We didn’t have that.

    Enter your contribution in the second box because you originally contributed to a Roth IRA. Answer “Yes” to “Did you switch or recharacterize.” We didn’t repay any special distribution.

    Recharacterized to Traditional

    Select “Yes” to confirm you recharacterized a contribution. It opens up additional inputs for an explanation. If you recharacterized 100% of your original contribution, enter it in the first box. It’s $7,000 in our example. We enter $7,100 from our example in the second box, which is the amount that the IRA custodian moved from the Roth IRA to the Traditional IRA when we recharacterized.

    We didn’t contribute to a SEP, solo 401k, or SIMPLE plan. Answer “Yes” if you did.

    Withdraw means pulling money out of a Traditional IRA back to your checking account. Converting to Roth is not a withdrawal. Answer “No” here.

    The value in the first box should be zero if you never contributed to a Traditional IRA in previous years. The value in the second box should also be zero if you converted everything. If you had a small amount of earnings posted to your Traditional IRA after the conversion and you didn’t convert the earnings, enter the account’s value from your year-end statement in the second box. The third box should be zero because you recharacterized before the end of the year.

    You see this screen only if your income falls below the income limit that allows a deduction for a Traditional IRA contribution. You don’t see this if your income is above the income limit. Answering Yes will make your contribution deductible but it will also make your Roth conversion taxable, which comes to a wash. It’s less confusing if you answer “No” here and make the entire amount that could be deducted nondeductible.

    It tells us we don’t get a deduction because our income was too high or because we chose to make our contribution nondeductible. We know. That’s why we did the Backdoor Roth.

    The refund meter should go back up now.

    Taxable Income

    Let’s look at how these entries show up on our tax return. Click on the three dots on the top right above the IRA Deduction Summary and then click on “Preview Return.”

    Look for Lines 4a and 4b in your Form 1040.

    It shows the sum of your two 1099-R forms on line 4a and only $200 is taxable on line 4b. The taxable amount is the difference between the amount you converted to Roth and your original contribution.

    Form 8606

    Go toward the end of the pop-up to find Form 8606. It shows these for our example:

    Line # Amount
    1 7,000
    3 7,000
    5 7,000
    13 7,000 *
    16 7,200
    17 7,000
    18 200 *
    footnote * From Worksheet-1-1 in Publication 590 B
    Form 8606

    There’s also a statement to describe your recharacterization at the end.

    Troubleshooting

    If you followed the steps in this guide and you are not getting the expected results, here are a few things to check.

    The Entire Conversion Is Taxed

    If you don’t have a retirement plan at work, you have a higher income limit to take a deduction on your IRA contribution. If you have a retirement plan at work but your income is low enough, you are also eligible for a deduction on your IRA contribution. FreeTaxUSA gives you the option to take a deduction if it sees that your income qualifies.

    Taking the deduction makes a corresponding amount of the Roth conversion taxable. Answering “No” in the “Do you want to take your IRA deduction?” page will have you taxed only on the earnings in your Roth conversion.

    Self vs Spouse

    If you are married, make sure you don’t have the 1099-R and the IRA contribution mixed up between yourself and your spouse. If you inadvertently assigned two 1099-Rs to one person instead of one for you and one for your spouse, the second 1099-R will not match up with an IRA contribution made by a spouse. If you entered a 1099-R for both yourself and your spouse but you only entered one IRA contribution, you will be taxed on one 1099-R.

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