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  • DIY Lymphatic Salve For Lymph Drainage

    DIY Lymphatic Salve For Lymph Drainage


    Why do I keep a trampoline in my bedroom? No, it’s not for late night acrobatics. I use a rebounder to help support my lymphatic system. This lymphatic salve is another way I like to give the underappreciated lymph system some love. 

    If you’re feeling puffy, run-down, or sluggish your lymphatic system might be to blame. When this important drainage system isn’t clearing like it should, you may notice swelling, fatigue, or even stubborn skin issues. The good news? A little natural support can help it flow better.

    What Is the Lymphatic System?

    The lymphatic system is your body’s built-in waste removal and immune defense network. It carries lymph, a fluid full of immune cells, through vessels and nodes. This fluid then filters toxins, waste, and pathogens along the way. Lymph nodes act like checkpoints, trapping anything harmful so your immune cells can fight it off.

    Unlike your heart, which pumps blood automatically, the lymphatic system doesn’t have its own pump. It relies on movement, breathing, and muscle contractions to keep things flowing. Too much sitting, dehydration, or illness can slow it down. This causes fluid buildup, swollen nodes, and a sluggish immune response. If your lymphatic system isn’t getting the support it needs you can feel “off” long before swollen glands show up. 

    Gentle movement, massage, and herbs that support the lymphatic system can make a big difference. 

    A Lymphatic Salve

    Massage is a great (and relaxing!) way to stimulate the lymphatic system, and you can boost the benefits with a massage oil. One study even looked at two groups, one had massages with a lymphatic essential oil blend, the other with plain oil. The essential oil group had higher levels of immune cells afterwards, suggesting more lymphatic benefits. 

    There are several different herbs out there that support the lymphatic system, but these are the ones I chose and why. 

    Red Clover

    Red clover is a classic lymphatic herb known for keeping fluids moving and discouraging stagnation. It’s known as an alterative, a plant that gradually restores balance by clearing waste. Traditionally, it’s been used for swollen lymph nodes, cystic breasts, and even fibroids. 

    It’s gentle enough for long-term use and makes a great everyday tonic when you need to keep things moving without overstimulating the system. Because it has a hormone balancing effect on the body, it’s not the right herb for everyone. You can read more about red clover and precautions here. 

    Calendula

    Calendula’s bright orange flowers aren’t just pretty, they’re powerful lymph movers and immune tonics. Traditionally used as a winter herb in Europe, calendula helps clear out old, stagnant lymph and supports the immune system.

    It’s also known as a gentle “blood cleanser,” helping decongest swollen nodes and carry toxins out of the body. Herbalist Matthew Wood notes that its ability to drain fluids from wounds hints at its strong connection to the lymphatic system. 

    Arnica

    Best known for bruises and sore muscles, arnica also benefits the lymphatic system. It boosts circulation of both blood and lymph, helping clear waste from injured tissues faster. This makes it especially helpful for swelling, bruising, or trauma where lymph flow might be compromised.

    Arnica is best used topically and only on unbroken skin. When used correctly though, it’s excellent for moving fluid while calming inflammation.

    Violet

    Violet is a gentle lymphatic alterative that’s really helpful for stuck lymph and inflamed tissues. Both the leaf and flower are used here. Herbalists use it for skin issues like eczema and acne, especially when these are linked to lymphatic stagnation.

    Studies back up its traditional use. Some research shows violet extracts can calm an overactive immune system, which may explain its benefits for inflammatory skin issues. Violet is also used for swollen lymph nodes, fatty cysts, fibroids, and in breast massage oils. This herb is considered a gentle lymphatic, so it’s not as stimulating as some herbs. 

    Castor Oil

    Castor oil has been a go-to for lymphatic support for generations. Warm packs placed over the abdomen or other congested areas can temporarily increase T-11 lymphocytes. These immune cells help fight viruses, bacteria, and abnormal cells.

    Traditionally, castor oil packs have been used to support the liver, reproductive organs, and lymphatic drainage. Its key compound, ricinoleic acid, stimulates lymphatic vessels and helps carry waste out of tissues. Castor oil on its own is very thick and sticky, but it blends in beautifully with this lymph salve. 

    Essential Oil Blend

    Essential oils don’t just smell nice, they can add some potent health benefits. One study used a massage oil blend of diluted lavender, cypress, and marjoram essential oils. The control group used a plain massage oil. While both groups felt less stressed, the essential oil group had more lymphocyte cells after their massage. Specifically they had higher levels of cells that fight infections and attack cancerous cells.  

    Altogether these ingredients blend together to create an effective lymphatic massage salve. Here’s how to make it!

    DIY Lymphatic Salve

    This easy salve recipe uses natural ingredients to support the lymphatic system. Use it along with a lymph massage!

    Prep Time10 minutes

    Active Time3 hours

    Cooling Time1 hour

    Total Time4 hours 10 minutes

    Author: Katie Wells

    Herbal Infused Oil Ingredients

    Instructions for Herbal Infused Oil

    • Add all of the herbal oil ingredients to the top of a double boiler and heat over low heat for 2-3 hours. The oil should be very warm and the water in the bottom pot should be simmering. You can also use a heat safe glass bowl on top of a pot.

    • Replace the water in the bottom pot as needed.

    • Once the oil has darkened and smells like herbs, strain the herbs out.

    • Use the herbal infused oil in the lymphatic salve recipe below and save any extra for later.

    Instructions For Lymphatic Salve

    • Add the infused oil, beeswax, and mango butter to the top of a double boiler. Heat over medium-low heat, stirring frequently, just until combined.

    • Once everything is melted, stir in the castor oil and essential oils.

    • Immediately pour into your containers and allow the salve to harden.

    • Use the salve over lymph nodes for a lymphatic massage.

    Mix and match the herbs used here with whatever lymphatic herbs you have on hand.

    How to Use Lymphatic Salve

    To use the salve, apply to the skin and use light, featherlike strokes to massage over lymphatic points. Here’s more info on the lymphatic system, including resources for lymphatic massage. There’s a certain process for lymphatic drainage so that it’s the most effective.

    Which Herbs to Choose

    You can use almost any blend of dried lymphatic herbs in this recipe that you prefer. Cleavers and chickweed are also both great options. However, they can be harder to find unless you forage them in the spring. Mullein is another good lymphatic herb that has an affinity for the lungs. 

    Be sure to use dried herbs since fresh ones can add moisture to the oil and cause it to mold. If you’ve gathered fresh herbs yourself, here’s how to dry them for salve.

    Pregnancy Safety Note

    It’s generally not recommended to detox during pregnancy because of the negative effects it can have on an unborn baby. This salve contains ingredients that are not pregnancy safe and shouldn’t be used during pregnancy. However, gentle movement and supporting natural lymphatic drainage can be helpful. Check with your midwife first before doing lymphatic drainage like massage or dry brushing. 

    Final Thoughts on Lymphatic Salve

    Our lymphatic systems work quietly behind the scenes, but they need a little help to do their job. Movement, hydration, and gentle massage are important, and lymphatic herbs can add extra support.

    I love using this salve after a warm shower or with light massage when I feel puffy or run-down. I’ll often dry brush in the mornings before getting in the shower to get things moving even more. A little lymph massage is a simple act of self-care that can have big benefits.

    How do you support your lymphatic system? Leave a comment and let us know!

  • Four key ways for insurers to build resilience in a shifting trade landscape | Insurance Blog

    Four key ways for insurers to build resilience in a shifting trade landscape | Insurance Blog


    In the context of fractious global trade dynamics, businesses have no choice but to adapt their strategies for planning, pricing and protection. The interconnected nature of the global economy means that instability in one sector often has ripple effects across others.  

    Insurers are no exception to this with recent trade developments having introduced a more volatile environment also impacting both the demand for and the cost of providing insurance. US inflation is set for a potential increase of 0.8-2.8% while we might face a potential decrease in global Gross Domestic Product (GDP) of 0.3-3.9%. In addition, resulting higher US Treasury Yields mean the risk for a liability-asset portfolio mismatch can intensify for life insurers and shrinking reinvestment yields pressurize earnings. According to our calculations, just US households face potential additional yearly costs of $4900. 

    Life and P&C segments are particularly affected, with likely reductions in demand due to lower disposable incomes and reduced consumer spending. As insurers navigate these challenges, they are also grappling with reduced risk pools and lower premium appetites. Additionally, higher claims severity is leading to increased indemnity costs, and the volatility of financial results is adding another layer of complexity.  

    However, while the rising risks of inflation, GDP decline, and market confidence erosion may lead to softer demand, higher cost of claims, and increased volatility in the long term, these challenges also present opportunities for innovation. But above all, boosting their overall resilience will be critical for insurance companies as they navigate a shifting economic landscape and markets in flux. 

    Resilience as a gateway to opportunity 

    Resilience can be defined as a company’s ability to withstand and adapt to uncertainty and volatility, and to emerge stronger by building the capabilities needed for long-term, profitable growth. As the meaning of the word evolves, too many companies might remain anchored to outdated playbooks. We are witnessing a fracturing as a result, with the divide between strong and weak organizations widening. Resilience actually delivers its greatest value in times of disruption, with our research showing that the most resilient organizations outperform their peers during high-stress periods with faster revenue growth and higher profit margins.  

    There are four key areas that insurance executives will need to focus on to become more resilient: 

    1. Operational resilience: Operational efficiency is impacted by increasing competition, rising operating costs, evolving customer expectations and buying patterns, as well as the changing nature of risk. To maintain a competitive edge and improve overall business health, insurers should consider long-term, structural cost reductions by equipping their organizations with future-ready technology and operations. Embracing human and machine collaboration – through the integration of automation, data and AI with human insight – can elevate business outcomes and employee performance. 

    Building operational resilience also requires reinforcing supply chain resilience by implementing strategic changes in sourcing, procurement and network strategy, followed by a focus on reinventing cost and productivity through spend optimization. To optimize costs, improve efficiency and expand market reach, insurers could consider adopting strategies that leverage resources, services and capabilities from various geographic locations. This includes utilizing Global Capability Centers (GCCs) to access specialized expertise and drive cost-effective operations. Additionally, exploring innovative distribution models can streamline how insurance products and services are delivered to customers. For example, embedded insurance integrating policy offerings directly from e-commerce or travel platforms enables customers to purchase coverage without visiting an insurer’s website. 

    2. Commercial resilience: Develop a pricing and commercial strategy that can help navigate trade uncertainties by addressing cost absorption, price adjustments and the commercial structures that can support these changes, while exploring growth and M&A opportunities in a slower economic environment. Insurers are being forced to make quick, strategic decisions about which costs to absorb and which to pass on to customers. This comes against a backdrop of already rising claims costs and premiums for many insurance customers, particularly in auto and home insurance. By moving beyond transactional interactions and one-size-fits-all solutions to understanding customer preferences and offering innovative, behavior-based products and services, insurers can create new opportunities for sustained, profitable growth. 

    3. Technology resilience: The strongest performing businesses in this area have a focus on cybersecurity, AI and data capabilities. Insurers can accelerate their AI efforts to drive enterprise productivity, which should be accompanied by implementing a system to deploy autonomous agents to monitor real-time data and identify potential risks. Insurers should also introduce stronger safeguards and secure processes to account for geopolitical risks and cyber threats. AI and data analytics can transform customer engagement by processing large volumes of data to identify patterns and trends in customer interactions. To realize the full potential of AI, insurers will need to build a secure digital core supported by a simplified cloud infrastructure and powered by a robust data and model ecosystem.  

    4. People resilience: Last, but certainly not least, is the talent component. Insurers can make all the technology investments they want but without employees to interpret, apply and scale these tools, they could find themselves at a competitive disadvantage. To build an agile workforce, insurance leaders should implement a talent and recruitment strategy that offers and prioritizes continuous growth and diverse career paths to attract and retain highly skilled talent. With the industry facing a retirement crisis, reinforcing an employee value proposition that moves away from the perception of ‘tenured’ positions and manual task-oriented stagnant jobs to one that emphasizes the purpose-driven nature of the industry becomes critical. They can lean on AI to identify skills gaps and encourage their workforce to upskill and improve their digital dexterity. For example, AI can help underwriters work more efficiently by reducing the time dedicated to routine activities. As AI redefines the historical apprenticeship-based career path, insurers will be prompted to adopt new talent sourcing strategies that tap into external expertise across the spectrum of domain knowledge.  

    Resilience will be the key differentiator of the future 

    In a world of uncertainty, adaptive resilience is the most valuable corporate asset. While many would liken resilience to a mattress, using it to soften the landing or cushion the blow, it should act more like a trampoline, absorbing the impact and propelling the company forward, creating new value. Resilience is the key differentiator in any future scenario. It should be built as a cohesive, company-wide strategy, not in isolated silos. Companies that adapt and enhance their responses to policy changes would be better equipped to handle uncertainty.  

    For those looking to implement transformation programs to build more resilient businesses, it might be worth having a look at our latest insurance thought leadership that analyzed a variety of change programs across the industry. One key observation is that transformation needs to be precisely defined, tightly aligned to business outcomes and supported by decisive action. Small gaps in clarity, consistency and execution—compounded over time—could lead to large gaps over time. I am interested in your views on this topic – feel free to contact me on Linked in.  

     

  • Why Long Term SIP Is the Smartest Wealth Strategy

    Why Long Term SIP Is the Smartest Wealth Strategy


    Most people don’t lose money in the markets because of bad investments. They lose it because they couldn’t wait.

    It starts innocently—a few months of average returns, a friend boasting about a better-performing fund, a headline predicting a crash. Suddenly, you’re switching SIPs, pausing investments, chasing trends. And just like that, your wealth-building journey takes a backseat.

    But here’s the secret the market doesn’t shout about: stillness wins.

    The investors who do the best aren’t the ones who move the fastest. They’re the ones who barely move at all. They pick good funds, set up their SIPs, and let time do what it does best—compound quietly. If you’ve ever wondered what separates consistent wealth creators from the rest, it often comes down to one thing: the discipline to stay invested for the long haul.

    That’s the quiet strength of a long term SIP—and the edge most people overlook.

    The Restless Investor: A Common Story

    Let’s say you’re investing ₹10,000 every month into a diversified mutual fund through SIPs. You’ve been consistent for 18 months. But:

    • Your portfolio hasn’t delivered the returns you were hoping for.
    • You come across a blog about a tech fund that’s recently outperformed.
    • You feel like you’re missing out and decide to switch.
    • A few months later, another fund is in the spotlight—and you switch again.

    At each step, you believe you’re making smart, informed decisions. But in truth, something else is happening.

    You’re breaking the compounding cycle every time you switch.

    This stop-start investing, driven by short-term returns and market noise, is quietly eroding the wealth you could have built. And it’s more common than you think.

    Here’s what many investors get wrong:

    • They treat SIPs like quick fixes, not long-term strategies.
    • They judge performance over months instead of years.
    • They confuse activity with progress.

    But the market doesn’t reward the most active investor—it rewards the most patient one.

    Wealth isn’t built by chasing trends. It’s built by staying put.

    Time and consistency do the heavy lifting. Every time you interrupt that process, you’re resetting your growth. That’s why a long term SIP strategy isn’t just good advice—it’s the only way real wealth gets built.

    Why the Market Rewards Patience

    Markets go through cycles—ups and downs, booms and crashes. In the short term, returns can be erratic. But zoom out, and the story changes. Over a 10–15-year horizon, equity SIPs have consistently delivered strong returns, often beating most traditional investment instruments. This is the essence of the long term SIP advantage.

    Let’s understand why this works:

    • Rupee Cost Averaging: When markets dip, you buy more units for the same investment amount. When they rise, your earlier investments grow. This averaging effect compounds over time, smoothing out volatility.
    • Compounding: The real engine of wealth creation. A small, consistent investment today grows exponentially when allowed to compound uninterrupted.
    • Behavioural Benefit: SIPs automate discipline. When emotion is removed from the process, decisions are no longer swayed by headlines or fear.

    But for this to work, you need one thing above all: the ability to stay still when your instinct tells you to act.

    Impatience: The Silent Portfolio Killer

    Let’s call out the real threat to your investment journey.
    It’s not market crashes.
    It’s not even choosing the wrong fund.

    It’s impatience.

    Impatience shows up quietly but costs you more than you realize. It creeps in when results feel slow, when markets fall, or when someone else seems to be earning more.

    Here’s how it typically plays out:

    • Switching funds too often – chasing last year’s winners instead of staying invested in quality funds.
    • Pausing SIPs during market dips – reacting to short-term fear, which locks in temporary losses and disrupts compounding.
    • Booking profits too early – walking away just when your investments are about to enter the real wealth-building phase.

    These may seem like harmless moves—maybe even smart ones at the moment. But done repeatedly, they chip away at your returns.

    What could have been a ₹1 crore corpus over 20 years?
    Gets cut to ₹50–60 lakhs because of these small, frequent detours.

    The Case for Long Term SIP: Real Numbers, Real Rewards

    Let’s break it down with a simple example.

    Suppose you invest ₹10,000 every month into a good-quality mutual fund through SIPs. The fund gives you an average return of 12% annually—which is quite reasonable for a long-term equity fund in India.

    Now, here’s what happens over time:

    Investment Duration Total Invested Approx. Corpus at 12% Return
    5 years ₹6 lakhs ₹8.1 lakhs
    10 years ₹12 lakhs ₹23.2 lakhs
    15 years ₹18 lakhs ₹50.5 lakhs
    20 years ₹24 lakhs ₹98.4 lakhs

    Let’s break that down further:

    • In 5 years, your ₹6 lakh investment grows to around ₹8.1 lakhs. That’s a decent start, but it’s just the beginning.
    • By 10 years, your investment almost doubles to over ₹23 lakhs. You’ve now invested ₹12 lakhs and earned more than ₹11 lakhs in returns.
    • At 15 years, the growth starts to feel real—₹50+ lakhs from a total investment of ₹18 lakhs.
    • And in 20 years, ₹24 lakhs invested becomes close to ₹1 crore. That’s more than four times what you put in.

    That’s not luck. That’s compounding—and time—at work.

    Why does this happen?

    Because in SIPs, the money you earn also starts earning. And when you stay invested for the long term, the effect multiplies. The last 5 years of a 20-year SIP usually create more wealth than the first 10 years combined.

    This is why we always say:

    The secret to growing wealth isn’t timing the market—it’s giving your investments time in the market.

    But here’s the catch: this only works if you stay invested. If you stop your SIPs midway or keep switching funds every few months, you reset the clock—and break the compounding chain.

    So if you’re wondering how people build wealth from ordinary incomes, this is how.
    They commit to a simple plan. They stay consistent. And they let long term SIP investing do its quiet, powerful work in the background.

    Stillness Doesn’t Mean Inactivity

    Being patient with your investments doesn’t mean ignoring them. It simply means resisting the urge to act for the sake of acting. There’s a big difference between thoughtful discipline and emotional inactivity.

    Smart investors build a system that works in the background—quietly but effectively. They don’t chase the market every day, but they don’t go on autopilot either. Here’s what that looks like:

    • Link Your SIPs to Specific Goals
      Whether it’s your child’s higher education, your retirement, or buying a home, tying investments to clear goals brings focus.
      When you know what you’re investing for, it becomes easier to stay calm during short-term market dips.
    • Monitor, But Don’t Constantly Interfere
      Keep an eye on how your funds are performing, but avoid tweaking them every time the market moves.
      Changes should be driven by meaningful reasons—like a long-term underperformance, a fund manager change, or a shift in your risk profile—not by daily headlines.
    • Stay Clear, Stay Confident
      The more you understand your portfolio—what you’re invested in, why you chose it, and how it’s aligned with your needs—the less likely you are to panic.
      Confusion invites fear; clarity builds patience.
    • Think Beyond Just One Timeline
      If you’re investing for multiple life goals—your retirement, a child’s wedding, a parent’s healthcare—you naturally develop a broader perspective.
      Thinking across 5, 10, and 20-year horizons helps you move from reactive to strategic behaviour.

    In short, stillness doesn’t mean doing nothing. It means doing the right things—and giving them time to work.

    Stories from the Quiet Compounding Champions

    Not all successful investors started with large sums of money. In fact, many of the most consistent wealth builders began modestly—with monthly SIPs of ₹5,000 or ₹7,500. What set them apart wasn’t how much they invested—it was how long they stayed invested.

    They followed one simple rule:
    Keep going. No matter what.

    Through all kinds of market events, they stayed the course:

    • Bull runs that tempted them to cash out early
    • Market crashes that tested their patience
    • Pandemics and global events that shook investor confidence
    • Political and economic uncertainty that caused temporary volatility

    While others paused SIPs, switched funds, or exited out of fear or excitement—these investors did something rare: they did nothing. They let time and compounding do the heavy lifting.

    And what did they gain?

    • Strong, steadily growing portfolios
    • Clarity and confidence in their financial journey
    • Most importantly, peace of mind

    They weren’t chasing the next best thing. They were building something bigger—financial freedom. Their story is a reminder that you don’t need to be perfect. You just need to be consistent.

    Why Staying Invested Feels Hard (But Isn’t)

    We look for instant results — one-click checkouts, 10-minute deliveries, and next-day success stories. Naturally, our minds get wired to expect speed.

    Investing doesn’t work like that. It’s slow. It’s quiet. It’s often boring. And that’s exactly why it works.

    So how do you stay patient in a system that rewards those who wait?
    Here are three habits that help build your ‘patience muscle’:

    • Turn off the noise:
       Resist the urge to check your portfolio every day. Markets rise and fall — let them. Daily movement doesn’t define long-term value.
    • Trust your plan:
       If your financial plan was thoughtfully made, it doesn’t need constant fixing. Stick with it unless your goals or income change significantly.
    • Celebrate milestones, not market moves:
       Your SIP turning 3 years old is a real achievement. Focus on progress, not headlines. That’s where wealth quietly grows.

    During Market Crashes, Patience Pays the Most

    It might sound counterintuitive, but some of the best mutual fund returns are born during market crashes — or just after. The key? You need to stay invested to benefit from the bounce-back.

    When volatility strikes, investor behaviour typically falls into three categories:

    • Most panic and exit.
       Fear overrides strategy, and people pull out money at a loss.
    • Some stay put.
       They ride out the storm, trusting the long-term fundamentals.
    • A rare few increase their SIPs.
       They see falling prices as a buying opportunity — not a threat.

    Guess who ends up building the most wealth?
    Not the smartest or the luckiest, but the most patient.

    Volatility isn’t a flaw in the system — it’s built into the journey.
    The rewards aren’t just for those who endure it… but for those who understand it.

    Final Thoughts: Let Time Do the Heavy Lifting

    The most underrated financial skill isn’t stock picking. It’s not timing the market either.
    It’s patience.

    The quiet discipline to automate your SIP, define your goals, and then step back — letting months turn into years, and years into wealth.

    You don’t need to outguess the market every quarter.
    You need to be consistent.

    • Stick to your plan.
    • Ignore the noise.
    • Let time and compounding do what they do best.

    There’s quiet power in staying still.

    Because real wealth isn’t built overnight — it’s built over time, through consistency, conviction, and the courage to wait when others rush.

    Author Avatar Prashant Gaur



  • Back To Basics with Progressive Overloading.

    Back To Basics with Progressive Overloading.


    Back To Basics with Progressive Overloading.

    February 27, 2021 –

    There can be a ton of confusion in the Fitness Industry when it comes to social media on what is the best program to follow to build muscle, get stronger, & make progress? And I totally get why it’s overwhelming.

    Back To Basics with Progressive Overloading.

    With swipe workouts on every post and people doing single leg squats off of railings, it can be overwhelming to know where to look to find a program that works for you.

    If I recall back to my 20 year old self, who was just making a dent in the lifting world, I used an old school bodybuilding website with a known trainer and followed her plan to a T.

    We did ALL the basics. Pull, push, squat, hinge, & rotate.

    And guess what….I saw a change.

    IMG_4021

    I built muscle, got stronger, & was progressing in my lifts.

    How did I do this? Progressive overloading.

    I can’t stress this enough with my clients in and out of the gym. In order to see change we need to create an increased stimulus.

    Progressive overloading is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine.

    For example, if you’ve been using the same 5lb dumbbells for your bicep curls and you wonder why you’re not seeing bicep gains, it could be that it’s time to PROGRESS to the next dumbbell up, change the reps, or slow down your tempo.

    If right now you’re working out from home, and you’ve only got 1 pair of dumbbells you can make those dumbbells work & FEEL heavier but upping your reps and/or SLOWING DOWN your tempo (think up 1-2 and then down 1-2-3).

    IMG_4164

    You can also work on cleaning up your form as an increased stimulus.

    For example, I worked with my friend Sam on how to truly brace my core during exercises. This not only made the exercise feel entirely different but also way more stable, which caused an increase stimulus to my body.

    Now, you can also progressive overload by increasing your work in less time.

    Although, last year, I was in such a go-go-go mindset, that I was doing too much without being smart about it.

    There’s a difference.

    IMG_4270

    It doesn’t mean you have to do 50 burpees in between your bicep curls in order to “do more work” but maybe you shorten your rest period in-between your sets of bicep curls to add an increased challenge & stimulus.

    See the difference?

    I put together some of my BACK TO BASICS with my friends at adidas for you all to save for your next workout! These are the movements that I’ve come back to over the last year and my body feels GOOD & STRONG to stick to the basics and use progressive overloading.

    Heels Elevated Goblet Squats

    HEGS

    With the HEGS you are using a plate to have your heels elevated.

    IMG_4281

    By doing this variation, you are taking out any ankle mobility and allowing the knees and hips to go through full range of motion.

    Which is very important when you’re trying to take the lower back out of the equation and focus on proper hip mobility and stability.

    1 Arm Row

    1AR

    Often times when people perform a “row” they are bringing their shoulder up towards their ear and allowing their trap muscle to takeover, instead of their lat muscle.

    Focus on a slight stretch at the bottom of the movement to “open up” the lat, initiate by driving the elbow back and bring that weight towards your hip, not your ribcage.

    1/2 Kneeling Overhead Press

    1AP

    Talk about shoulder STABILITY! The 1/2 kneeling overhead press (especially with a kettlebell) will really bring your core mechanics into this movement to support the press. Keep your rib cage down, shoulder away from your ear, & elbow a bit in front of you facing forward to drive up to the top position.

    Overhead Carries

    OHW

    Again we’re looking for core stabilization here, keeping the rib cage down, & breathing during each step. This also will help with stabilizing the shoulder & creating a more secure foundation. Having the weight on one side versus both sides helps load into a single side at a time. You’ll want to repeat on both sides just like the row and press above.

    I hope these guides help you go back to basics & realize that there is not need to constantly reinvent the wheel with basic strength and muscle building.

    Stick to the basics, focus on progressive overload, & embrace the strength within you to create that stable foundation.

    I’m also living for this GREEN OUTFIT and you can find all of the details and links below!

    IMG_4040

    I was so pumped the adidas came out with a more “seamless” collection.

    I went with a Medium in the bottoms as I found them to be a bit more compressive & Large in the bra.

    I like my tops to not dig in so going up a size always seems to be more comfortable. The back detail on this bra is also super cute and more of a “longline” option.

    IMG_4044

    outfit details

    So excited to announce that I am now an Ambassador for adidas so you will be seeing more content this whole year! Thank you adidas, you rock.

    Be true to you always,

    xo Kasey



  • The Playbook I Used to Launch a Thriving 8-Figure Business — and How You Can Too

    The Playbook I Used to Launch a Thriving 8-Figure Business — and How You Can Too


    Opinions expressed by Entrepreneur contributors are their own.

    When I decided to launch a cold plunge company in Italy, I didn’t have much to work with — no team, no warehouse and nowhere in my home to shoot product content. But I believed in the product and knew wellness was a booming category. I’d built companies before, including an e-bike brand that hit eight figures in sales. This time, I relied on a lean repeatable system — and it worked.

    Here’s the approach I used to get traction quickly without a massive ad budget or complicated launch strategy.

    Pick a product people are already curious about

    You don’t need to invent something new. In fact, it’s often better if you don’t. I saw cold plunges picking up steam with athletes, biohackers and wellness creators, but the category hadn’t gone fully mainstream yet. That meant there was room to stand out.

    I looked at search trends, scrolled through niche subreddits, followed what health influencers were posting and paid attention to what products were crossing demographic lines — things like collagen for men or hormone tracking for women. The goal is to find something visual, results-driven and culturally relevant that solves a real problem.

    Source simply, improve later

    Finding a supplier doesn’t need to be a bottleneck. I started with a Chinese manufacturer. The quality was solid but slow communication and long shipping times made me rethink things. Eventually, I moved production to Italy to improve logistics and offer better customer service.

    In the early stages, don’t obsess over perfecting every feature. Focus on sourcing a product that’s reliable and good enough to start selling. Keep order quantities low and build systems that let you test, learn and iterate.

    Use real people to build trust

    Instead of burning cash on ads right away, I turned to influencers. I sent cold plunge units to athletes and fitness creators I respected. Some posted quickly; others waited until they had personal results. That authenticity worked in our favor.

    Start with creators who already talk about your niche. It’s not about follower count — it’s about fit. Give them something worth sharing and let them speak in their own voice. One well-timed video or post can outperform a five-figure ad campaign.

    Related: Your Follower Count Is Irrelevant When It Comes to True Influence — These Are the Criteria That Really Matter

    Add credibility by aligning with experts

    In wellness, consumers are skeptical — and rightly so. That’s why I built an expert panel featuring doctors, physiotherapists and sports scientists who believe in the power of cold therapy. They contributed content and lent their names to the brand.

    You can replicate this by reaching out to professionals who already talk about the benefits of your product type. Offer to feature them, link to their work and collaborate on educational content. It’s a win-win: they get exposure and your brand earns instant trust and SEO value.

    Launch fast with a simple store

    When it came time to sell, I built a clean Shopify store with clear product descriptions, a few solid photos and no overthinking. The goal was to start taking orders and gather real feedback — not chase perfection.

    Over time, I added customer reviews, expert endorsements and better visuals. But I didn’t wait to launch. Starting fast, let me test pricing, messaging and demand in real-time.

    Final thoughts

    Launching a wellness brand doesn’t have to be complicated. You don’t need a groundbreaking product, a huge team or an investor-backed ad budget. What you do need is a product people care about, a smart sourcing plan, trust-building partnerships and a store that gets the job done.

    This playbook helped me grow one business to eight figures — and it’s now fueling the early success of another. Different product. Same system. Still works.

    Ready to break through your revenue ceiling? Join us at Level Up, a conference for ambitious business leaders to unlock new growth opportunities.

    When I decided to launch a cold plunge company in Italy, I didn’t have much to work with — no team, no warehouse and nowhere in my home to shoot product content. But I believed in the product and knew wellness was a booming category. I’d built companies before, including an e-bike brand that hit eight figures in sales. This time, I relied on a lean repeatable system — and it worked.

    Here’s the approach I used to get traction quickly without a massive ad budget or complicated launch strategy.

    Pick a product people are already curious about

    The rest of this article is locked.

    Join Entrepreneur+ today for access.

  • Curcumin and Piperine Together Improve Sepsis Outcomes

    Curcumin and Piperine Together Improve Sepsis Outcomes


    Sepsis is characterized by an overwhelming immune response to an infection, resulting in widespread inflammation, organ failure, and frequently, death. Each year in the United States alone, more than 1.7 million adults are diagnosed with sepsis, and approximately 350,000 of these cases are fatal, highlighting how urgent, life-saving treatments are needed.1

    Antibiotics and painkillers are usually administered to a patient once sepsis is confirmed. However, these come with side effects. To find effective solutions, doctors are turning to plant sources rich in anti-inflammatory compounds, namely curcumin. Research has shown that this molecule, found in turmeric, can turn the tide against sepsis. Furthermore, it actually works better when combined with piperine — the active ingredient in black pepper.

    Curcumin and Piperine Rapidly Reduce Sepsis-Related Inflammation

    A study published in Trials by Iranian researchers investigated how effectively curcumin, combined with piperine, reduces inflammation among critically ill patients diagnosed with sepsis. The team aimed to understand if daily supplementation using these two natural compounds would lead to measurable improvements in patients’ inflammatory markers and outcomes compared to a placebo group.2

    Participants included 66 adult sepsis patients in the intensive care unit (ICU). They were randomly assigned to two groups — the control population received standard care plus placebo tablets while the test group received standard care plus 500 milligrams (mg) of curcumin and 5 mg of piperine.

    • Inflammation drastically reduced in the test group — After just seven days of treatment, significant differences emerged between the two groups. The patients who received curcumin and piperine experienced a remarkable 30.81% reduction in C-reactive protein (CRP), which is a biomarker that doctors use to gauge inflammation. In contrast, the placebo group’s CRP levels barely budged, dropping by only around 3.15%.

    • Another critical inflammation marker substantially improved — The test group saw erythrocyte sedimentation rate (ESR) levels decline by roughly 34.29% to 37.36% compared to an insignificant reduction of only 2.02% in those taking the placebo. For context, ESR typically reflects ongoing inflammation in the body, so a large reduction signals that the treatment effectively halted or reversed inflammatory processes fueling sepsis.

    • Other crucial biomarkers also shifted positively — In the test group, levels of bilirubin (an indicator of liver function), hemoglobin (oxygen-carrying capacity of blood), hematocrit (the percentage of red blood cells in blood), and platelet counts all showed movement toward healthier ranges. Each of these improvements represents progress toward recovery, as sepsis frequently damages multiple organ systems simultaneously.

    Interestingly, despite these marked improvements, standard ICU severity scores like Acute Physiology and Chronic Health Evaluation (APACHE) II and Sequential Organ Failure Assessment (SOFA) — both used to evaluate sepsis progression and severity — did not show significant changes during the weeklong treatment window.

    In other words, while inflammation decreased dramatically, the overall picture didn’t shift as dramatically yet, signifying that extended treatment periods or combinations with other therapies might be needed for full recovery.

    • The curcumin-piperine combination is safe to use — Safety is often a primary concern for ICU patients, whose bodies are already under intense stress. Importantly, no adverse effects or negative reactions were reported throughout the study duration, reinforcing curcumin and piperine’s safety profile even in critically ill, fragile individuals. For patients and their families, this provides valuable reassurance that incorporating these compounds into a treatment regimen is unlikely to cause harm.

    • Inflammation is managed better — Curcumin acts by directly suppressing inflammatory signals, particularly by inhibiting NF-κB and Janus kinase/signal transducer and activator of transcription (JAK/STAT) pathways. These are responsible for triggering excessive inflammatory responses that cause severe tissue damage seen in sepsis. When curcumin steps in, inflammation halts before it can wreak irreversible havoc on vital organs.

    Even Curcumin Alone Already Protects Against Sepsis

    While the combination of curcumin and piperine fights sepsis effectively, a meta-analysis published in BioMed Research International noted that curcumin alone protects you from sepsis. Researchers reviewed 12 studies using animal models, examining how effectively curcumin protects vital organs and increases survival rates after septic episodes.3

    All experiments created sepsis using methods that mimic dangerous infections common in human ICU patients. Researchers primarily focused on sepsis induced by lipopolysaccharide (LPS), a toxic compound that triggers powerful inflammation, and cecal ligation and puncture (CLP), which simulates severe abdominal infections. By recreating these serious conditions, the researchers were able to clearly assess how well curcumin helped mitigate the damage.

    • Curcumin dramatically boosted survival rates among treated animals — In some cases, rates jumped as high as 90%, compared to only 40% among animals who didn’t receive curcumin. Such a stark increase in survival underlines the compound’s extraordinary ability to combat sepsis-related damage.

    • Improvements in organ function were observed across multiple studies — Animals receiving curcumin experienced significantly less damage to their lungs, kidneys, heart, and even brain. Lung protection was particularly notable, with treated animals showing markedly reduced fluid buildup (pulmonary edema), a common and deadly complication of severe sepsis. This means curcumin could help maintain clear breathing and effective oxygen exchange, directly impacting survival.

    • Liver function showed remarkable improvement — In untreated septic animals, enzymes like aspartate transaminase (AST) and alanine transaminase (ALT) — which doctors measure to evaluate liver health — typically soared. But in animals treated with curcumin, these enzyme levels stayed much closer to normal, indicating significantly less liver damage.

    • Curcumin administration was a critical factor — Animals that received curcumin shortly after the onset of sepsis had the most significant improvements and highest survival rates. For example, one of the studies included in the analysis noted that sepsis-induced lung injury was reduced within 24 hours.

    • Curcumin suppresses inflammatory cytokines — The researchers explain how curcumin works to impede the inflammatory process:4

    “[C]urcumin acts as an anti-inflammatory by inhibiting reactive oxygen species generation via inhibiting oxidative stress, regulating cytokine production as a result of which it blocks the oxidation process reducing inflammation, and reducing inflammatory cells infiltration at different organs and tissues.”

    • The blood-brain barrier is repaired — The researchers noted that curcumin boosted blood-brain barrier integrity “by attenuating brain edema, decreasing apoptosis, and reducing mitochondrial dysfunction in septic mice.”

    • Dosage influences outcomes — The researchers observed that administering higher doses resulted in better survival rates:5

    “Septic rats treated with curcumin showed increased survival rates, approximately 80% when treated with 50 mg/kg curcumin and 90% when treated with 200 mg/kg curcumin compared to septic untreated animals, which showed 40% of survival, suggesting that the survival rate may be related to the administered dose.

    Furthermore, animals treated with curcumin before LPS injection had reduced lethality, an improvement directly related to curcumin dosage.”

    Golden Milk — A Tasty Way to Get Both Curcumin and Piperine

    Piperine is the primary active component in black pepper. Now, you’re probably curious why it’s combined with curcumin — research has shown that that it helps increase curcumin’s bioavailability by a whopping 2,000%.6 That said, I recommend you drink golden milk, as it’s also filled with other health-boosting nutrients compared to just taking a curcumin/piperine supplement.

    • Research confirms golden milk’s benefits — In one study, adding black pepper to golden milk showed that curcumin, together with piperine, addressed the symptoms of metabolic syndrome in 117 study subjects who exhibited both oxidative stress and inflammation. Results showed that there’s a significant improvement in oxidative and inflammatory markers.7

    • Curcumin and piperine are a potent combination — Research shows that piperine enhances the assorted benefits of curcumin, and even works synergistically to manage oxidative stress and inflammation.8

    • Black pepper has its limitations — However, black pepper isn’t the only answer, as another study showed that piperine interacts with certain enzymes that metabolize drugs, leading to an increased risk for adverse health effects.9

    Another Lifesaving Protocol Against Sepsis

    Sepsis is a life-threatening condition that can affect anyone, so it’s important to arm yourself with the knowledge to combat it. That said, in addition to the curcumin/piperine combo, another lifesaving intervention is intravenous (IV) vitamin C with hydrocortisone and thiamine (vitamin B1).10

    • An effective sepsis treatment protocol — It was developed by Dr. Paul Marik while working as a critical care doctor at Sentara Norfolk General Hospital in Norfolk, Virginia. Based on Marik’s experience, his protocol has reduce mortality by nearly fivefold.11

    • Detractors are not successful — Expectedly, some people have tried to discredit Marik’s protocol, even if it has already saved lives. In March 2022, for example, an Australian Ph.D. candidate named Kyle Sheldrick contended that the success of Marik’s intervention was based on fraudulent data, which was published in the CHEST Journal. An investigation was launched, and the editors of the publication deemed that there were no methodological errors.12

    • Marik’s protocol helped save lives — In Marik’s retrospective before-after clinical study,13,14 findings showed that patients who were given vitamin C, hydrocortisone, and thiamine for two days had reduced mortality from 40% to just 8.5%. Out of the 50 patients in the review, only four died, and those stemmed from underlying diseases, not sepsis.

    As for the specifics, Marik used 200 mg of thiamine every 12 hours, 1,500 mg of ascorbic acid every six hours, and 50 mg of hydrocortisone every six hours.15 This was so effective, Sentara Norfolk General Hospital subsequently made the protocol its standard of care for sepsis.

    • Vitamin C and corticosteroids have a synergistic effect — This combination is what makes the protocol effective against sepsis. Even then, a high dose of IV vitamin C alone is already helpful in boosting the survival of sepsis patients and acute respiratory failure.16

    Frequently Asked Questions (FAQs) About Curcumin, Piperine, and Sepsis

    Q: What is sepsis, and why is it so dangerous?

    A: Sepsis occurs when your body’s immune system responds too aggressively to an infection, causing widespread inflammation and potential organ failure. Over 1.7 million Americans get sepsis each year, and about 350,000 of those cases are fatal, making rapid treatment crucial.

    Q: How can curcumin and piperine help if I have sepsis?

    A: Research shows curcumin, the active ingredient in turmeric, significantly reduces inflammation markers associated with sepsis. When combined with piperine (from black pepper), curcumin becomes much more effective because piperine boosts its absorption, making it highly beneficial in rapidly reducing severe inflammation.

    Q: Are curcumin and piperine safe for critically ill patients?

    A: Yes. Clinical studies confirm that taking curcumin and piperine is safe, even for critically ill patients in intensive care. Patients experienced no adverse side effects during treatment.

    Q: Is curcumin effective even without piperine?

    A: Yes, even curcumin alone strongly protects against sepsis-related damage. Animal studies showed survival rates jumped from 40% up to 90% with curcumin treatment alone. Curcumin significantly protected vital organs such as the lungs, liver, kidneys, heart, and brain from severe inflammatory damage.

    Q: How else can I naturally fight sepsis and reduce inflammation?

    A: Besides curcumin and piperine, a proven lifesaving intervention for sepsis is intravenous (IV) vitamin C combined with hydrocortisone and thiamine (vitamin B1). Developed by Dr. Paul Marik, this vitamin protocol dramatically reduces sepsis mortality and is now used widely due to its effectiveness and safety.

  • Peso recovers back to 56 level in wake of tariff deal with US

    Peso recovers back to 56 level in wake of tariff deal with US


    Peso recovers back to 56 level in wake of tariff deal with US

    INQUIRER.net stock image

    MANILA, Philippines — The Philippine peso rallied back to the 56 level on Wednesday. This happened as the announcement of fresh US tariff deals with countries like Japan and the Philippines inspired optimism and diluted demand for safe havens like the dollar. 

    The local currency finished yesterday’s trading session at 56.881 against the greenback. It gained 16.9 centavos from its previous closing, data from the Bankers Association of the Philippines showed. 

    Article continues after this advertisement

    READ: Peso slides to 57:$1 as dollar bulls bet on cautious Fed

    This was the peso’s strongest ending since July 15, 2025, when it closed at 56.73. Trading was brisk, with turnover rising to $1.5 billion yesterday from $1.3 billion previously. 

    A trader said the peso tracked a broader rally of Asian currencies. This was triggered by new tariff deals between US President Donald Trump and economies in the region like Japan and the Philippines. 

    Tariff onset draws near

    “This can be seen as the effect of Trump’s tariff talks, as the US president has recently talked to both Japanese and Filipino presidents in order to negotiate,” the trader said. “Furthermore, the tariff’s deployment schedule draws nearer, being set in August,” they added. 

    After a bilateral meeting with Trump in Washington, President Marcos confirmed that the US will proceed with a 19-percent tariff on Philippine exports. This was higher than the 17 percent rate announced in April. But it is slightly below the 20 percent floated earlier this month. 

    Article continues after this advertisement

    READ: PH poised for slowest post-COVID growth amid tariff onslaught

    In exchange, the Philippines agreed to scrap tariffs on American automobiles. It will  boost imports of US soybeans, wheat and pharmaceutical products. The local currency is trading within the expectations of the Marcos administration. The latter sees the peso-dollar exchange rate hovering between 56 and 58 this year. 

    Article continues after this advertisement

    For Thursday trading, the trader said the peso may “weaken somewhat as the dollar recovers.” 

    “However, the dollar-peso should ultimately play in the 56.8 to 57.2 range as it has for most of the week,” they added.



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  • Triple-I Blog | JIF 2025: Litigation Trends, Artificial Intelligence Take Center Stage

    Triple-I Blog | JIF 2025: Litigation Trends, Artificial Intelligence Take Center Stage


    Triple-I Blog | JIF 2025: Litigation Trends, Artificial Intelligence Take Center Stage

    By Lewis Nibbelin, Contributing Writer, Triple-I

    Identifying key risk trends amid an increasingly complex risk landscape was a dominant theme throughout Triple-I’s 2025 Joint Industry Forum – particularly during the panel spotlighting some of the insurance industry’s C-suite leaders.

    Moderated by CNBC correspondent Contessa Brewer, the panel consisted of:

    • J. Powell Brown, president and CEO of Brown & Brown Inc.;
    • John J. Marchioni, chairman, president, and CEO of Selective Insurance Group;
    • Susan Rivera, CEO of Tokio Marine HCC (TMHCC); and
    • Rohit Verma, president and CEO of Crawford & Co.

    Their discussion provided insight into how insurers can transform these uncertainties into opportunities for business development and for cultivating deeper connections with consumers.

    Recouping policyholder trust

    Given the volatility of the current risk environment – exacerbated by various ongoing geopolitical conflicts and the rising frequency and severity of natural catastrophes – it is more imperative than ever to reaffirm the intrinsic human element of insurance, the panelists agreed.

    “That’s one of the most underappreciated aspects of our industry,” Marchioni said. “We make communities safer and put people’s lives and businesses back together after an unexpected loss. Being the calming force when you have unsettling events like this happen around the world is a big part of what we do.”

    Yet prevailing public perception continues to indicate otherwise, even as insurers report repeated losses or nominal profits compared to other industries.

    “The insurance industry may be the only industry where record profits are a problem,” CNBC’s Brewer added, because consumers tend to “not care whether it’s coming from your investments, or whether it’s coming from your underwriting business or your reinsurance. They just hear that you’re making record profits.”

    Brown noted that consumer mistrust derives, in part, from “a very active plaintiffs’ bar,” which the American Tort Reform Association estimates spent over $2.5 billion for nearly 27 million ads across the United States last year. He further discussed how, though the average homeowners’ insurance premium rate in Florida will increase this year, his home state has enjoyed far more stable rates after tort reforms eased litigation costs on insurers.

    Previous research by the Insurance Research Council (IRC) – like Triple-I, an affiliate of the Institutes – showed that most consumers perceive the link between attorney advertising and higher insurance costs. Crawford’s Verma, however, emphasized that this awareness does not necessarily translate into consumers understanding their own agency.

    “It’s easier for homeowners to understand how the weather impacts potential losses and the fact that weather patterns have changed,” Verma said. “But when it comes to [legal system abuse], I don’t think that connection is as well understood.”

    Reflecting on a record high in nuclear verdicts last year, Rivera suggested insurers must reconfigure how they communicate legal system abuse to consumers.

    “Where are those hospital professional liability verdicts going to go?” he said. “They’re going to go back into the cost of health care at the end of the day.”

    Leading the AI charge

    Maintaining consumer centricity while implementing or experimenting with technological innovations – especially generative AI – was a unifying objective for all the panelists.

    “We look at AI as an enabler,” Brown said, “so we can put teammates in a position to spend more time with customers, which is the most important thing.”

    For Tokio Marine’s Rivera, AI “ultimately helps all of our insureds” by boosting operational efficiency while reducing operational costs, as well as facilitating more proactive risk management than ever before. A growing percentage of insurance executives appear to agree, as generative AI models continue to expedite data processing across the insurance value chain, reshaping underwriting, pricing, claims, and customer service.

    Such efficiency, paired with the potential for improved decision-making, is crucial “in our dramatically changing environment,” Marchioni stressed.

    “We have thousands of claims every day,” he said. “Thinking about lawsuit abuse as a backdrop – a claims adjuster, every day, has to make decisions regarding, ‘Do I settle this claim based on injuries or venue? What’s the value of the injury and of the claim? Who’s the plaintiffs’ attorney?’ These tools give more refined information so your knowledge workers can make better, more timely decisions.”

    Generative AI fails, however, when base datasets are insufficient, outdated, or inaccurate, Brown pointed out. Training AI models uncritically can lead to outputs containing false and/or nonsensical information, commonly known as “hallucinations”.

    At their current capacity, at least, AI models cannot draw the kinds of salient conclusions that adjustors and underwriters can, meaning AI could “change the way we work, but it’s not going to replace the jobs,” Verma said.

    Though they do not currently exist in the United States at the federal level, AI regulations have already been introduced in some states, following a comprehensive AI Act enacted last year in Europe. With more legislation on the horizon, insurers must help lead these conversations to ensure that AI regulations suit the complex needs of insurance, without hindering the industry’s commitments to equity and security.

    A 2024 report by Triple-I and SAS, a global leader in data and AI, centers the insurance industry’s role in guiding conversations around ethical AI implementation on a global, multi-sector scale, given insurers’ unique expertise in analyzing and preserving data integrity.

    Learn More:

    Insurance Affordability, Availability Demand Collaboration, Innovation

    Executive Exchange: Insuring AI-Related Risks

    Tariff Uncertainty May Strain Insurance Markets, Challenge Affordability

    Reining in Third-Party Litigation Funding Gains Traction Nationwide

    Claims Volume Up 36% in 2024; Climate, Costs, Litigation Drive Trend

    Personal Cyber Risk Is Up; Why Isn’t Adoption of Personal Cyber Coverage?

    U.S. Cyber Claims Surge While Global Rates Decline: Chubb

    FBI: Elder Fraud Up; Bolsters Case for Personal Cyber Insurance

    Triple-I Issues Brief: Cyber Insurance (Members Only)

    Triple-I Issues Brief: Legal System Abuse (Members Only)

  • Should You Switch or Stay?

    Should You Switch or Stay?


    Confused about Groww Demat Mutual Funds? Know if you should switch or stay with SoA, understand costs, pros, cons, and safe alternatives in simple language.

    One of India’s popular investment apps, Groww, recently announced that from June 2025 onwards, all new mutual fund investments through their platform will be held in demat form by default. Existing SIPs will continue in the traditional format, but you can choose to convert them too.

    This sudden change has confused many investors — should you really move your mutual fund holdings to demat? Or stick with the simple Statement of Account (SoA) format? Let’s break this down in plain language.

    Groww Demat Mutual Funds: Should You Switch or Stay?

    Groww Demat Mutual Funds

    First, what does this shift mean?

    New investments on Groww are by default in demat form.

    Existing SIPs will remain in SoA but can be moved to demat with your consent.

    You can opt out of the demat format using an OTP process.

    If you wish to revert your demat units to SoA, it’s possible but involves paperwork and time.

    What you must watch out for

    Limited Access:
    Units held in demat form cannot be accessed through MF Utility (MFU) or MF Central, which are free and robust platforms to manage multiple AMC folios at one place. SoA units are easily trackable and manageable using RTA websites like CAMS and KFintech, or the MFU portal.

    Gifting & Transfer:
    Earlier, gifting or transferring mutual fund units in SoA form wasn’t easy. But now, with MF Central, this has become simple. So, this benefit exists even in SoA.

    Speculative Use:
    When you hold mutual funds in demat, you can pledge them for margin and trade in the stock market. While this may look attractive, it encourages risky behaviour that mutual fund investing ideally avoids.

    SoA vs Demat: Which is better?

    Refer to my detailed post on this “Should You Hold Mutual Funds in Demat Form? Pros & Cons“.

    Feature SoA Demat
    Cost Free Brokerage/DP charges may apply
    Nomination Separate for each AMC Single nomination for entire demat
    Access MFU, MF Central, RTAs Broker platform only
    Gifting/Transfer Allowed via MF Central Allowed
    SWP/STP Fully supported Fully supported
    Margin Not available Can pledge for loans/margin

    Why I prefer SoA

    Having advised thousands of investors, I believe simplicity and flexibility matter most. SoA gives you that. You can directly transact through the AMC’s own website, CAMS, KFintech or MF Utility — all without any extra DP or brokerage charges. If your broker’s demat platform goes down or if you lose access, you’re not stuck because your units are directly with the AMC.

    In demat form, if your broker or DP has issues, you may find it harder to transact. Also, not all brokers fully support features like SWP (Systematic Withdrawal Plan) in demat yet. For retirees, this is a major drawback.

    What should you do now?

    Before switching blindly, think about why you invest in mutual funds. For most, the goal is long-term wealth creation, not frequent trading. SoA keeps it simple, cost-effective and transparent. Demat makes sense if you’re already using it for shares and ETFs and want to consolidate everything in one place — but for purely mutual funds, SoA is still the cleanest choice.

    Personally, I never trust these brokers or third-party websites. Because we don’t know when they change their colour 🙂

    Choose wisely and invest smartly!

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

  • 3 High Protein Summer Recipes

    3 High Protein Summer Recipes


    Fresh. Fast. Full of protein.

    Summer is not the time for heavy, complicated meals especially when you’re trying to feel your best. Whether you’re powering through the Summer Shape Up Challenge or just want to fuel your body without feeling weighed down, these meals deliver everything you need: high protein, low sugar, and delicious flavor that actually fits your daily schedule.

    Here are three high protein summer recipes you’ll look forward to eating on repeat.

    Zucchini & Egg White Skillet

    Why you’ll love it:
    Light, savory, and ready in 10 minutes. This one pan breakfast feels cozy and clean, with just the right balance of protein and fresh summer flavor.

    Ingredients:

    Directions: 
    1. Heat olive oil in a skillet over medium heat. 

    2. Add zucchini and cook for 2–3 minutes until slightly softened.

    3. Pour in egg whites and whole egg.

    4. Gently scramble.

    3. Top with feta, basil, and a pinch of salt + pepper.

    Protein: About 25g 

    Grilled Peach & Chicken Power Salad

    Why you’ll love it:
    This salad is basically summer in a bowl: sweet, savory, and packed with lean protein. Grilled peaches add caramelized flavor that takes it next-level.

    Ingredients:

    • 6 oz grilled chicken breast, sliced

    • 1 ripe peach, halved and grilled

    • 2 cups arugula or mixed greens

    • ¼ cup goat cheese or dairy-free crumble

    • 2 tbsp chopped pecans or walnuts

    • 1 tbsp olive oil

    • 1 tbsp balsamic vinegar

    • Salt + pepper to taste

    Directions:
    1. Grill peach halves cut-side down for 2–3 minutes until caramelized.
    2. Slice and toss with greens, chicken, cheese, and nuts.
    3. Whisk olive oil and balsamic vinegar for a quick dressing.
    4. Drizzle over the salad and season with salt + pepper.

    Protein: About 37g 

    Strawberry Coconut Smoothie

    Why you’ll love it:
    Refreshing, creamy, and naturally sweet, this smoothie is packed with summer vibes and a big hit of protein to keep you full. Check out the recipe video here!

    Ingredients (serves 1):

    • 1 scoop LSF Vanilla Plant Protein

    • ¾ cup fresh or frozen strawberries

    • ½ cup water or unsweetened almond milk

    • 1 Siggi’s Coconut Yogurt 

    • Handful of ice

    Directions:
    1. Blend all ingredients until smooth and creamy.
    2. Pour into a glass and top with extra coconut or sliced strawberries if you’re feeling fancy.

    Protein: 35g

    Healthy eating should feel good, especially in summer. These meals are simple, satisfying, and designed to help you feel strong, energized, and totally bloat free.