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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.
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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 advertisementFULL 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. —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.
Former NCAA MVP Mycah Go of College of Saint Benilde on joining the #PVLDraft2025 @INQUIRERSports pic.twitter.com/MfjRrmLyB1
— Lance Agcaoili (@LanceAgcaoilINQ) May 30, 2025
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.”
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.
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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?
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
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
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
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!
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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.
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.
Say No To Management Fees
If you are paying an advisor a percentage of your assets, you are paying 5-10x too much. Learn how to find an independent advisor, pay for advice, and only the advice.
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Psychological Techniques For Weight Loss – BionicOldGuy
I just read an excellent book The Beck Diet Solution by Dr. Judith Beck. I was looking for a book applying cognitive behavioral therapy to weight loss, and came up with this one in a search on Amazon. CBT is excellent for improving negative thought patterns that affect our behavior. I personally notice negative thoughts leading to bad eating habits especially snacking (like when the little voice of temptation whispers “what could it hurt just this once?”) and I figured others might also, and CBT might help with this. It turns out Dr Beck’s father was a CBT pioneer and she is well versed in this, and excellently qualified to write this book.
I have gone several weeks avoiding snacking between meals and unplanned eating at mealtimes, my two downfalls. The first couple of weeks I had to gut it out, but afterwards it has gotten easier due to applying techniques from this book. For clarification, Dr. Beck means “diet” in the sense of a healthy way of eating, not some fad diet. Each chapter of the book has a section “what are you thinking”, about what Dr. Beck calls “sabotaging thoughts”, and how to respond to them. Very helpful.
The most inspirational part of the book was when she described having to put her young son on the ketogenic diet as treatment for epilepsy. Keto has good success for that purpose, but this is an extreme diet to have to put a young kid on. Fortunately it worked for the epilepsy, but he had to endure it for six years! Imagine the discipline required, no treats, no in between meal snacks, and a strict diet at mealtime, and going to school and watching your friends indulge in the things you can’t have. He learned to just say “Oh well” to temptation, and move on. If a child can show such awesome willpower, I guess I can say “Oh Well” and say no to snacks.
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Salesforce’s $8B Bet on Informatica Signals the Dawn of Reliable AI Agents
Today’s blockbuster announcement — Salesforce acquiring Informatica for $8 billion — is a monumental leap forward in the world of agentic AI.
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How to achieve profitable portfolio decarbonization in insurance | Insurance Blog
Throughout history, insurers have been pivotal in driving social change, enabling human progress, innovation, and prosperity. From seatbelts to vaccines and fire-retardant materials, insurers have fostered numerous innovations. Nowadays, they face a new monumental challenge: climate change. 2024 has been another record loss year for insurers driven by natural catastrophes linked to climate change. Insurers are hence seeking greener pastures. If done right, aiding businesses in their transformation to reduce greenhouse gas emissions becomes a positive for insurers. They can be facilitators of the transition to a carbon-neutral future by exerting influence across the wide variety of industries they finance.
There is an opportunity for insurers to safeguard their top-line and bottom-line while supporting customers on their net zero journeys. In Underwriting, that minimizes risk exposure and scope for regulatory fines by proactively responding to changes, and clients who effectively embark on the green transition are expected to bring higher sales in the mid to long term. In Investments, the case is even better understood: 93% of investors say that climate issues are most likely to affect the performance of investments over the next two to five years. Non-transitioning companies or those who start transitioning too late are in danger of losing an investment grade credit rating, while the outperformers – what we call ‘green stars’ are expected to benefit from green technologies shift in a Paris-agreement-aligned world scenario.
A new tool for profitable portfolio decarbonization
Insurers need to be able to translate their investee and clients’ emission reduction measures into financial implications for appropriate risk calculations, to decarbonize profitably on their own end.
As we at Accenture are committed to fostering net zero business practices we have introduced the GreenFInT (Green Financial Institution Tool ), also known as the Profitable Portfolio Decarbonization Tool. Comparing sample client portfolio dynamics up until 2050 for high carbon intensive sectors, it shows ‘green stars’ might outperform ‘climate laggards’ by 30-40 percentage points. The true value of the tool lies in familiarizing insurance managers across investment, risk and pricing with setting assumptions for different world views, from a ‘hot world’ scenario to reaching the Paris alignment.
Allow me to delve into the tool in greater detail. The GreenFInT tool caters to both the emissions measurement and reporting use cases (e.g., ESRS E1 quantitative KPIs for CSRD) as well as to business value cases with regards to decarbonization. The tool applies climate scenarios (e.g., 1.5°C, 2.4°C) to portfolio companies’ technology mix, depending on their Net Zero pledges and transition plans. Differences in technology mix, pledges, and plans translate into divergent profitability curves via required capital investments and differences in operational costs.
‘Green stars’ win out in the long term
For illustration, an insurer’s ‘green star’ client from the power generation sector with a SBTi verified Net Zero target by 2040 has and will have a larger share in renewables than a client classified as ‘laggard’. With its proactive transition towards net zero, the ‘green star’ client has initial high capital costs to finance the build out of installed capacities from renewable energy sources to meet its milestones while electricity prices are relatively high – outlining a business opportunity for insurers as the client is in need of financing and insuring of the renewables built out. In comparison, a ‘laggard’ company had no and will not have capital investments beyond usual replacement and maintenance costs of its power plants. On the other hand, renewables have much lower operational cost compared to power generated from nuclear energy and natural gas. Thus, the ‘green star’ that has invested in renewables in a timely fashion will benefit from lower operational costs while the ‘laggard’ will have higher operational costs from traditional energy sources.
Let’s take an exemplary insurance portfolio with 40 large company clients from four high-intensity sectors, namely power generation, steel, real estate, and automotive, focused within Europe. In a 1.5°C scenario, the capital need for the net zero transition of these companies amounts to approximately 650bn USD 2023-2050 – according to the GreenFInT modelling. While in the mid-term up until 2030, the EBT margin of ‘laggards’ outperform ‘green stars’ by approximately 6 percentage points, in the long-term, 2023-2050, ‘green stars’ outperform ‘laggards’ by 30-40 percentage points (see graph below).
This forward-looking approach – leveraging scientific sector carbon budgets vs. traditional forecasts based on historical values – enables insurers to integrate long-term scenarios (up to 2050) into their current considerations. This is a most important step towards breaking the ‘tragedy of the horizon’. GreenFInT makes it possible to identify insurers’ investees and clients with trustworthy net zero commitments as the business case assessment can reveal who may not be able to afford their net zero commitments. Building a trusted relationship with these companies as insurer or investor today, is key for a profitable decarbonization. Insights gained through GreenFInT can be helpful to prioritize clients to engage with and a grounded conversation opener to better understand the clients’ transition plans.
Beyond a net zero business case analysis, GreenFInT also covers the accounting of Scope 3 Category 15 emissions in absolute terms and physical intensities as well as target setting and a ‘What-If’ capability, enabling insurers to simulate effects on their carbon footprint with adjustments to their portfolio.
The time to act is now
Insurance has consistently demonstrated resilience in the face of numerous challenges, and the current push towards decarbonization is no different. By embracing the transition to net zero, insurers can not only safeguard their profitability but also play a pivotal role in fostering a sustainable future. The integration of science-based sustainability targets into underwriting and investment practices will enable insurers to drive significant change across various industries. As regulatory pressures and public expectations continue to rise, insurers must act decisively to avoid the risks of inaction and greenwashing. The tools and strategies outlined provide a clear pathway for insurers to achieve profitable portfolio decarbonization, ensuring long-term growth and trust in a rapidly evolving landscape. The time to act is now, and the opportunities for those who lead the charge are immense. For further discussion on how to implement these strategies in your enterprise, please get in touch.
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SEBI’s New Nomination Rules for Demat & Mutual Funds 2025
New Nomination Rules for Demat & Mutual Funds by SEBI allow up to 10 nominees from Sept 2025. Know key changes, forms, deadlines, and investor guidelines.
Investing is not just about growing wealth; it’s also about ensuring it passes smoothly to your loved ones after your lifetime. That’s where nomination comes in.
To simplify and safeguard the nomination process, SEBI has issued a new circular (dated February 16, 2025), with additional operational guidelines shared by KFintech. These new rules are crucial for all mutual fund and demat account holders, and certain changes will take effect from June 1, 2025, and September 1, 2025.
Let’s break this down in simple language with real-life examples.
SEBI’s New Nomination Rules for Demat & Mutual Funds 2025
What Is Nomination and Why Is It Important?
A nomination is a facility that allows you (the investor) to name someone who can claim your investments after your death. Without a nomination, your family may have to go through time-consuming legal procedures.
Example:
Mr. Ramesh, a salaried professional, invested in mutual funds but didn’t nominate anyone. When he passed away unexpectedly, his wife struggled for months to get access to the funds. If Ramesh had nominated her, the process would’ve been much smoother.What SEBI’s February 2025 Circular Says
No More Freeze for Not Nominating
Earlier, investors had a deadline to either nominate someone or opt-out, failing which their accounts could be frozen. That’s now gone. You can continue investing without fear of your account being frozen.
However, SEBI still advises you to nominate or explicitly opt out for your family’s protection.
What’s Changing from June 1 and September 1, 2025?
KFintech has issued key updates to the nomination process, especially for mutual fund folios. Here’s what’s new:
1. New Nomination Form Format – Effective June 1, 2025
Starting June 1, 2025, a new format of the nomination form must be used. If you’re submitting your nomination on or after June 1, make sure to use the updated form. The opt-out form remains the same. No changes there.
2. Number of Nominees You Can Add
Period Max Nominees Allowed Until August 31, 2025 Up to 3 nominees From September 1, 2025 Up to 10 nominees What this means:
If you’ve been restricted to adding just 3 nominees, you’ll be happy to know that from September 1, you can nominate up to 10 individuals, giving you more flexibility to distribute your investments.3. Mandatory Information for Each Nominee
To avoid processing delays or rejections (called NIGO – Not in Good Order), the following details are mandatory for each nominee:
- Full Name
- Relationship with the investor
- Percentage of share
- Address
- Email ID
- Mobile number
- Any one of the following identity details:
- PAN
- Driving License Number
- Last 4 digits of Aadhaar
- Passport Number
If any of this is missing, your nomination will be rejected.
4. Date of Birth for Minor Nominees
If you’re nominating a minor, you must mention the Date of Birth (DOB) of the nominee. However, naming a guardian is optional, though it’s recommended for better clarity.
Example:
Mrs. Seema nominates her 10-year-old son as one of the nominees. She must mention his date of birth, but she may choose whether or not to mention her brother as the guardian.5. Witnesses for Thumb Impressions
If you sign the nomination form using a thumb impression (instead of a signature), you must include the:
- Name, address, and signatures of two witnesses
This is done to ensure the legitimacy of the nomination.
6. Who Can Operate Your Account If You’re Incapacitated?
You can authorize any one of your registered nominees (except a minor) to operate your folio or demat account in case you become physically or mentally incapacitated.
You can give this mandate at any time, and it’s not restricted to just when you open your account.
This is a great new feature that helps in unfortunate medical conditions.
7. Mode of Signing the Nomination Form – Based on Holding Type
Mode of Holding Who Can Sign the Form Single / First Holder Only first holder must sign Joint Holding All holders must sign Either or Survivor / Anyone or Survivor Any one holder can sign Ensure your signature matches with your records, or else it may be rejected.
8. What Happens After the Investor’s Death?
If the investor passes away:
- The nominees can either:
- Continue as joint holders among themselves, OR
- Open separate single folios/accounts in their own name.
- If some nominees don’t claim their share, the unclaimed portion stays with:
- AMC in case of mutual funds
- Depository in case of demat accounts
9. No Limit on Nomination Updates
There’s no restriction on how many times you can add/change/remove nominees. You can update nominations as often as you want, and every time you do, the AMC or DP will give you an acknowledgment.
Real-Life Example to Understand Better
Case 1:
Mr. Arvind holds a mutual fund folio in his name and wants to nominate his wife and two children equally. He submits the nomination in July 2025 using the new format, filling all mandatory details, including Aadhaar numbers.Outcome:
Nomination accepted and acknowledged. Upon his death, the fund house can quickly release the funds to the three nominees.Case 2:
Ms. Rekha submits a nomination form in September 2025 with 8 nominees, but misses entering the mobile number of two nominees.Outcome:
The nomination is marked as NIGO and rejected until full details are provided.Why You Should Act Now
- Avoid Legal Complications: Without nomination, your family may need to get legal heir certificates or go to court.
- Peace of Mind: You know your investments are protected and will go to the right person.
- Flexibility: You can nominate, update, or delete nominees anytime.
Summary Table
Feature Details New Nomination Format From June 1, 2025 Max Nominees Allowed 3 (till Aug 31), 10 (from Sept 1) Mandatory Nominee Info Name, % share, contact, identity number Minor Nominee DOB mandatory, guardian optional Incapacitation Mandate Can authorize any major nominee Signing Rules Based on folio holding (Single, Joint, Either) Witnesses Needed for thumb impressions Update Nomination Unlimited times, with acknowledgment -
Summer 2024 adidas Top Fits!
Summer 2024 adidas Top Fits!
June 27, 2024 –
Happy Summer 2024 my friends! After blogging this many years, you all should know that summer is my favorite time of the year.
Things are busy as the studio which is so awesome, summer training is gearing up for my athletes, and Corey and I are doing our annual visit to our family in PA before it all gets busy.
With that being said, not only is summer time my favorite, but summer clothes are my favorite. When I can finally swap from leggings to shorts, it’s low-key life changing.
My friends at adidas make it very easy to keep up my *life-changing* apparel and I wanted to share those with you today!
- Womens Sweatshirt Matching Set – I’ve been looking into a cute matching set for so long and these floral details on this Floral Graphic Sweatshirt sold me. How adorable is this set!? Comfy and cute. The shorts that match are also super comfy.
- Essentials Rib Tank Top – I’ve been eyeing this one up for a while on the website and finally got one to try. The material is fitted yet super stretchy and would be cute for working out or to wear to dinner.
- Running Waist Belt – I recently just ran a 5k with some of our members from the studio and I realized I had no way to hold my phone and listen to music. Safe to say, I was bummed! I’d like to get back into running and thought this belt looked perfect to hold my phone so I can jam out.
- Women’s Shorts – ok ok let me tell you about these shorts. At first I wasn’t sure because they weren’t as “high waisted” as I normally go for BUT they have quickly become the shorts I’m grabbing for. They have built in shorts that don’t squeeze too much around the thighs and actually hit high on my hips for being 5’8!
- Adilette Aqua Slides – you really can’t go wrong with a pair of slides in the summer. I’ve been a soccer player my whole life so having easy slip on sandals has always been my vibe. I also love a neutral moment so these cream colored ones are adorable.
- Tech Bucket Hat – bringing it back to the 90’s baby! My friend had a bucket hat on the other day at the beach and I was like, that is genius actually. I’m usually in a hat but now I’m adding a bucket hat to the fam.
- Womens Running Shoes – I fell in love with a pair of shoes last year and I was trying to find a pair that was similar and I will say these are pretty dang close! They are supportive but stylish and comfortable for me to wear while teaching classes all day.
If you try out any of these summer picks, let me know!
Enjoy your summer, friends!
Be true to you, Kasey
