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    8 Factors That Affect Weight Loss You Probably Haven’t Heard Of, According to Experts

    When we think of health, we’re so programmed to immediately think of weight loss, as if a number on the scale or the size of our jeans contain secret insight to the health of our organs or how long we’re going to live. For decades (and even centuries), women have focused on how to look healthy, using diets, restrictions, and mental stress that actually left them unhealthy. So this preface is my plea to you, dear reader, to care more about the factors that make you feel healthy: eating an abundance of foods that give you an abundance of energy, moving the body in whichever ways feel best on a regular basis, and prioritizing your mental well-being, however that looks like to you. 
    But if weight loss is a goal because you feel out of touch with your body, lack energy or confidence, or because it was recommended by your doctor to improve your health, that’s OK too. Let’s stop judging all women for the health goals they have and instead focus on what will make us feel like our truest, happiest, most energetic selves, whether that means weight gain, weight loss, or no weight change at all. If your goals do have to do with weight, you should know there’s way more to the equation than just diet and nutrition. And if you think you’ve tried everything with no success (or are exhausted trying to find answers), I got you. Here’s why diet and exercise are not the only factors of weight loss and what to look for as well. 

    Why are there more factors than diet and exercise?
    We’ve been taught for years that the “eat less calories and burn more calories” is the one and only weight loss formula, but that’s just not true. For one reason, not all calories are created equal (300 calories from a frozen Lean Cuisine meal do very different things to the body than 300 calories of nutrient-dense, fresh fruits and veggies) and our bodies need an abundance of high-quality calories in order to survive, much less to do a hard workout, ace a work presentation, or chase after kids (PSA: calories are a good thing, not something to limit or restrict). Also, every body is different—the types of food, habits, and exercise that is best for your body will be different from what’s best for someone else.
    Finally, the body is a living, breathing, digesting organism. The way it works, holds onto weight, and loses weight are much more complex than a system of measurement created in a lab (i.e. calories). So if you’ve been going off of the diet-and-exercise equation with no success, as a health coach, I’m not surprised (rest assured that I see it all the time). I asked doctors, nutritionists, and other experts to weigh in (pun intended) on the crucial factors you may not have been told about from diet books or exercise programs. Read on for some expert advice, and then talk to your doctor about what plan, routine, or changes may be right for your body. 

    We’ve been taught for years that the “eat less calories and burn more calories” is the one and only weight loss formula, but that’s just not true.

    Other factors for weight loss:

    1. Hydration
    Proper hydration is crucial for every function of the body, so of course it can affect your weight too. “When the body becomes dehydrated, it slows down the metabolism,” stated Dr. Allen Conrad, BS, DC, CSCS, the owner of Montgomery County Chiropractic Center. “The amount of water you drink is directly coordinated to helping your body function at its best, and this is especially true for helping weight loss.” Also, besides just the physical effect of hydration, hunger cues are often times thirst cues, which means we may be eating more than the body needs when we’re not properly hydrated.
    If you start feeling hungry soon after eating a big meal, drink a big glass of water before reaching for a snack, and drink more consistently throughout the day. How much water you need depends on your body and activity levels (listen to your body’s thirst cues and talk to your doctor to find what’s best for you), but a good rule of thumb to start with is to drink at least half your weight in ounces per day.

    2. Stress
    Let me introduce you to a fact that changed my relationship with my body: Stress over weight gain is worse for your body than the actual weight gain. It sounds like an unfair cycle that stress about our bodies can actually prevent us from losing weight, but it’s also an important reminder that the way we feel emotionally is more important for our health than what we eat and how we move. 
    “Chronic stress can result in increased inflammation, high blood pressure, and brain fog, which impacts both our emotional and physical health and leads to weight gain,” said Kayla Girgen, RD, LD, a registered dietitian specializing in weight loss and founder of Nutrition Untapped. “Find quiet time to relax and partake in hobbies you enjoy to help reduce stress and mental strain.” Whether you’re constantly stressed at work, going through a tough time in your relationship, or put pressure on yourself to look a certain way, get curious about how it might be affecting your body and work with a therapist to come up with a stress-relief plan that’s best for you. 

    3. Sleep
    Bad news for night owls or early risers: Getting a good night’s sleep is crucial for maintaining a healthy weight. “One of the most undervalued steps in weight loss is the importance of sleep,” said Jamie Hickey, a NASM, FMS certified trainer, registered dietician, and founder of Truism Fitness. “Insufficient sleep contributes to obesity and weight gain in many ways. For one, when we don’t get enough sleep, our bodies release hunger hormones like ghrelin. Sleep also affects thermoregulation, and how the body regulates its temperature affects weight. Lastly, sleep enables lipogenesis (fat synthesis) in the digestive system, so we can better use fat for energy instead of storing it.” In other words, not getting seven to nine hours of quality sleep a night can make you eat more than what your body needs, and it can also affect how your body is able to regulate temperature and encourages fat storage, which can make maintaining a healthy weight more difficult. 

    4. Gut health
    Nutrition and diet are not just about what you eat but also about how the body digests whatever you eat. In fact, multiple recent studies have proven a direct correlation between weight gain (or loss) and the gut microbiome, including that gut health can predict the body’s response to weight loss efforts. In other words, a healthier gut means a healthier weight, and vice versa. “Your gut health can greatly affect weight loss,” agreed Heather Hanks, a nutritionist and expert for USA Rx. “The more good bacteria you have in your gut, the easier it will be to lose weight. For example, one study found that taking a probiotic was linked to significant decreases in fat mass, weight, and BMI.” Especially if you have healthy diet, exercise, sleep, and stress levels and still have difficulty with weight, talk to your doctor about testing gut bacteria through stool tests or taking a probiotic to improve the health of the microbiome.

    5. Vitamin levels
    Gut bacteria is not the only thing to check if you’re looking to reach a healthy weight. For patients who are struggling with weight loss, Dr. Judson Somerville, MD, a pain medicine doctor and best-selling author, recommended checking vitamin levels, particularly vitamin D3. “Optimal vitamin D3 levels are crucial for weight loss for three reasons: Lack of vitamin D3 can increase hunger levels and appetite, vitamin D3 speeds up metabolism by 20-30% so you can burn more fat, and vitamin D3 blocks non-essential fat absorption,” he explained. Weight loss can be a symptom of insufficient vitamin levels or your body’s way of telling you it needs something, and that something might be a certain vitamin or nutrient. Who needs a dangerous diet pill when the nutrients your entire body needs for optimal health help with weight regulation too?

    6. Hormones
    You might have heard of hormones like estrogen and progesterone (related to menstruation and reproductive organs), stress hormones (like cortisol), or even happy hormones (like serotonin), but the hormonal circuit is actually quite complex and affects a wide variety of functions throughout the entire body. They can affect many aspects of health like mood, sleep, hunger, reproduction, sex drive, and—you guessed it—weight. 
    “The many hormonal circuits in the body can cause weight gain or loss,” explained Dr. Carrie Lam, MD, FAAMFM, ABAARM, a physician specializing in nutritional and anti-aging medicine. “Particularly the thyroid regulates the metabolism of every cell in the body, and thyroid issues can result in inexplicable weight gain (especially weight gain around the middle). Dysregulation of the bioenergetics circuit can cause weight gain and slow the metabolic rate. As with every circuit in the body, hormones exist in a delicate balance, so when one becomes dysfunctional, the others often follow.” Talk to your doctor about thyroid health or if you suspect you might be suffering from a hormonal imbalance.

    7. Food sensitivities
    Food sensitivity is another reason why diet is not just about what you eat but also how your body responds to what you eat. Even what a nutritionist or doctor has deemed “healthy” may not be healthy for your body (read: every body is different and needs different things), so getting to know what is healthy for you can be key to maintaining a healthy weight. “Identifying any food sensitivities can help you get rid of stubborn weight,” suggested Maru Dávila, a celebrity weight loss expert, best-selling author, and integrative nutrition coach.
    “When you eat foods that you are sensitive to, your body reacts as if the foods are invaders, causing inflammation and water retention that will make you gain weight and eventually damage your cells and organs. Eliminating the foods that you are sensitive to can result in a rapid and dramatic weight reduction.” Check with your doctor about food sensitivity tests (like traditional allergy tests or stool tests) or try an at-home kit. 

    8. Your emotions
    Beyond getting stressed about a busy schedule, long to-do lists, or short deadlines, how happy you are or past emotional trauma can result in unhealthy weight too. Dr. Adrienne Youdim, MD, FACP, is an internist who specializes in weight loss and owns her own weight management practice in Beverly Hills. She looks at all the physical elements from diet and exercise to sleep, stress, hormone levels, etc., but what makes Dr. Youdim so unique (and successful) is that she acknowledges that emotions are often a factor of weight (in fact, she wrote an entire book about it). “Adverse childhood events have been linked to excess weight,” she said. “In a study on obesity conducted by the CDC, nearly 66% of participants reported at least one adverse or traumatic event in childhood. Any abuse increased the risk of obesity by 8% and the risk of severe obesity by 20%.”
    What do all these statistics mean? There’s a proven link between obesity and past traumatic events, AKA emotions can affect weight (Dr. Youdim often prescribes therapy as part of weight loss plans). Emotions are not just mental and the mind is not its own entity; the mind and body are connected and emotions are felt physically as well. Always seek out professional help if you’re dealing with emotional distress (whether it’s past or present) so you can be your happiest self, but also know that weight is one of the many ways our bodies communicate with us what they need—and often, what that is is comfort, relief, and joy.

    This article is intended to provide inspiration to help you reach your health goals, not as treatment for an eating disorder. If you are struggling with an eating disorder or with disordered thoughts or behaviors regarding food and eating, please seek help. Call the National Eating Disorders Association Helpline at 1-800-931-2237 for support, reach out to a qualified medical professional, or, for a 24-hour crisis line, text “NEDA” to 741741.

    7 Weight Loss Tips You Haven’t Tried Yet (We Promise) More

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    Lacking Energy These Days? Us Too—Here Are 5 Ways To Boost Your Energy

    The weather is gloomy, you’re busy AF, and nine hours of sleep is an occasional luxury instead of a daily occurrence—of course you’re lacking energy RN. This time of year is when we start lacking motivation to keep up with our workout routines and crush our career goals, all because we’re feeling a little lethargic. Staying on the couch for hours and watching Hallmark movies sounds much more tempting than working an extra hour or going for a run, leaving us to depend on a second, third, or fourth cup of coffee in hopes that we push through feeling sluggish and unmotivated. But when low energy has you dragging your feet, a cup of coffee, candy bar, or afternoon nap might not be enough to boost energy (and may even be making it worse in the long run). Instead, try these five hacks to treat low energy at the source, improve productivity, and boost motivation so that you can crush your health goals, no matter how much your schedule or the weather tries to hold you back.

    1. Try CBD
    We’ve talked a lot about CBD for relaxation, deeper sleep, and even help reaching orgasms, but the super ingredient should not just be reserved for the bedroom. Yes, CBD can help promote a sense of calm and stress relief, which in turn promotes sleep and relaxation, but it doesn’t make you tired or have lower energy. In fact, CBD can help promote focus, increase productivity, and alleviate certain symptoms that might be negatively impacting your energy levels (like stress or chronic pain). Whether you need more energy for a busy workday, packed schedule, or tough workout, CBD might be the secret ingredient you’re missing.
    We love Equilibria because their products are high-quality, organically grown, and made without GMOs, heavy-metals, and pesticides—it’s basically like the farm-to-table version of CBD (and when it comes to supplements, it’s so important to know where they’re coming from). To increase energy, focus, and productivity while staying calm and relaxed (unlike your caffeine high), add the Daily Drops to your morning coffee for sustained energy throughout the day, rub the Energy Roller onto pulse points for a boost before meetings or workouts, or take the Daily Softgels for increased energy over time. 

    Equilibria
    Daily Drops
    Use code theeverygirl for 20% off your first order!

    Equilibria
    Dynamic Roller
    Use code theeverygirl for 20% off your first order!

    Source: Beth Gillette for The Everygirl

    2. Manage stress
    PSA: Stress consumes a huge amount of energy, both physically and mentally—especially during this time of year when we have busy to-do lists and loaded schedules on top of regular everyday stressors. It’s crucial to have a stress management plan, whether it’s taking regular breaks from work, scheduling two or three days a week for alone time, or having regular therapy sessions. In addition to a stress management plan, try reducing it altogether wherever you can. Streamline your decision-making (try meal prepping or planning your OOTDs in advance), prioritize only what needs to get done each day, and rearrange your budget to outsource tasks you don’t need to do (like treating yourself to a cleaning or meal delivery service). Even the little things that don’t seem as stressful (like daily chores or picking out outfits) can add up. Limit the small sources to allow room for necessary stressors (like a huge work presentation) so you’re not overwhelmed.
     
    3. Be intentional about your sleep
    If you’re getting enough quality sleep at night, you should have enough energy to get through your whole day (yes, that means without three cups of coffee). If you’re feeling sleep deprived, you may think the obvious answer is to fit in a nap after work or on your lunch break. However, naps throughout the day might be impacting your ability to fall asleep at night or throw off your circadian rhythm, leading to a lack of energy throughout the day. Instead, get to bed 10 minutes earlier every night until you’re waking up without an alarm and feel well-rested during the day. Have a nighttime wind-down routine to prepare your body for deep sleep by dimming lights, taking a warm shower or bath, and doing a screen-free relaxing activity like meditating, journaling, or reading a book (stick to relaxing, easy reads instead of thrillers or mysteries that will get your brain going). 

    4. Move the body
    When you’re lacking energy, the last thing you want to do is exercise. In fact, you may even skip a workout altogether due to low energy (guilty). While you should always prioritize rest when your body needs it, movement can help with the occasional (and seasonal) lethargy. There are many biological reasons that exercise boosts energy, like increasing circulation in the body and releasing feel-good hormones, and many people swear by a quick workout as an alternative to their afternoon coffee. It may sound counterintuitive, but expending whatever you feel like you’re lacking will bring more of it to you. When you spend a little energy to go for a walk, do a fast yoga flow, or do some jumping jacks in between Zoom meetings, you’ll be bringing more energy to you to feel more alert for the rest of the day.

    Source: Maddie Galassi for The Everygirl
     
    5. Get outside
    When the temperatures drop and the weather is gloomy, we’re less inclined to want to take a walk on a lunch break or drink our morning coffee in our yards, but getting fresh air can dramatically improve energy levels. Because being outdoors can have restoring effects, it can decrease fatigue and improve focus. Forest bathing is a Japanese practice that has been around for thousands of years for its mental and physical benefits (including increased energy levels), and one study even found that participants’ energy bounced back when they just looked at pictures of nature. If it’s cold where you are, try to bundle up and take a brisk walk when you feel an energy slump coming or get some sunshine first thing in the morning. If all else fails, try a light therapy lamp that mimics the effects of the sun (safely) to improve the low energy you might be feeling due to lack of sunlight. 

    Constantly Feel Fatigued? Here Are 10 Things You Can Do

    This post includes a sponsored mention of Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

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    Small, Easy Changes to Make If You Want to Lose Weight

    As a health coach, I’ve found that many clients feel uncomfortable saying they’d like to lose weight, as if it’s materialistic or wrong. They’ll preface a goal to lose 15 pounds with “I know weight doesn’t matter, but…” On the flip side, other clients feel like they’re supposed to want to lose weight, even if they feel great as they are, because weight loss and diet culture are so normalized. When I ask why weight loss is a goal, they’ll answer with “I don’t know, isn’t that healthy?” (The short answer: No, it’s not. “Healthy” is doing whatever makes you feel your best)
    So here’s my preface: Instead of shaming yourself for whatever goal you do or don’t have, listen to your body, respect other women’s health goals, and know that what makes you feel good in your body is going to be different from anyone else. Now that we have that out of the way, if weight loss is a goal you know will help you feel energized, confident, and healthy, here are 11 easy weight loss tips you can follow to get you there.
     
    1. First of all, chill out
    Whether it’s around the holidays when we’re eating more sugar cookies or after 2020 when we did nothing but wait for the new binge-worthy Netflix show to drop, it’s normal for weight to fluctuate. Weight gain does not mean anything besides just that: You gained weight. It doesn’t mean you’re less attractive, strong, or lovable. It simply means your body is adjusting to a changing routine, and that’s OK. Your routine, lifestyle, and needs should change week to week, season to season, and year to year, and so should your body. Stress over weight gain is worse for your body than a bag of potato chips or carton of ice cream, so try not to feel guilt, shame, or stress. Instead, know that your body is doing what it’s supposed to. If you want to lose weight because you feel less connected to your body and just overall less healthy, then I commend you for knowing your body well enough to identify what it needs. But prioritize losing the shame around weight gain before losing the weight.
     
    2. Don’t ignore cravings
    Cravings are not your body’s way of sabotaging weight loss or health goals. Cravings are actually one of the key ways our bodies communicate with us what they need. Plus, if we have a major craving for delicious tacos and force ourselves to eat another boring salad instead, it can lead to bingeing, restrictive eating, and an unhealthy relationship with food. Now that will sabotage your health goals. 
    Instead, find alternatives with nutritious whole foods to nourish your body. For example, if you have a sweet tooth, grab a square of dark chocolate after dinner. If you’re craving chips or fries, DIY sweet potato fries, or if comfort foods are more your medicine of choice, try a cauliflower crust pizza or spaghetti squash to sneak in some extra veggies. For any other craving, check out these recipes to find a healthier alternative. Bottom line: Honor your body’s cravings in a way that will fit in as many nutrients as possible. 
      

    3. Take a work break with movement
    You know when you mindlessly reach for your phone to scroll through Instagram or Tiktok after finishing a major task you’ve been working on for hours? Even though it’s a mindless habit, there’s actually a reason we reach for our phones throughout the workday–either your brain needs a break or you need a few minutes “off” to transition into the next task. The answer to break the habit (and help you lose weight) is not to push through and keep working. Honor your body and give it what it needs: a break. But instead of reaching for your phone, get up and move. Do some stretching, go through a yoga flow, or do 10 jumping jacks. Not only will movement help you refocus and reenergize better than an Instagram scroll ever would, but it’s also an easy way to fit in more movement and motivate yourself to make better choices for the rest of the day. 10 to 60 seconds of movement may not sound like a lot, but it all adds up to make a huge difference. 
     
    4. Drink more water
    Drinking water is a tale as old as time, but there’s a reason it’s the most basic, universal health hack in the book. For me, drinking a big glass of water first thing when waking up, sipping on a reusable straw throughout the day (I’m partial to these pretty gold ones), and having three drinks at a time to achieve optimal hydration (like lemon water and green juice with my coffee) have made a drastic difference in how my body feels. If I get hungry soon after eating, I drink a big glass of water rather than going straight to the pantry to mindlessly snack (more on that below!). Of course, if I’m still hungry afterward, I’ll eat something nourishing (the body knows what it needs), but I’ve also learned that a lot of hunger cues are actually thirst. Try drinking more water every day and just watch how much better your body feels. 

      
    5. Go on a walk every day
    Intense workout plans don’t always help us achieve health goals like we expect, and it’s often because the harder (or less enjoyable) a routine is, the less likely we are to stay consistent. If your idea of a worthwhile workout is a 60-minute intense HIIT session, you’re more likely to totally forego exercise altogether on days where you don’t have time or are too tired to find motivation. Instead, shift your focus to living less sedentary and moving more often. Whether workouts are a part of your daily routine or you haven’t worked out since P.E. class in high school, make it a goal to go on walks every day. Take your dog for a walk in the morning, go on a walk while listening to a podcast on a work break, or grab your significant other for a stroll in the evening and catch up on your days. Weight loss doesn’t need to come from sweaty workouts or hours spent at the gym. Instead, the secret lies in consistency and moving the body more often in whatever way feels best for you. 
      
    6. Get curious about your eating habits
    Yes, cravings can tell us what our bodies need, but it’s not always about food. More often than not, whenever we mindlessly snack (like snacking while working or watching TV), it’s because our bodies are lacking something else, whether it’s a break, excitement, comfort, or joy. Every time you subconsciously reach for the bag of chips or Cheez-Its, ask yourself if you’re hungry or not. If you are, then great! You’re listening to your body’s cues. Proceed with the snack or make a snack that might feel more fulfilling and satisfying.
    If you’re not hungry, ask yourself what void your body is trying to fill. Are you stressed and your body’s telling you to take a break from work or are you looking for a way to comfort yourself because you’ve been feeling extra anxious lately? Maybe it’s the lack of anything exciting to look forward to, so you’re supplementing with cheesy, delicious snacks that attempt to fill the void (but don’t really!). If you identify it is emotional snacking, try to feed your body in other ways: Take a work break and go for a walk, plan a fun movie night with your roommate, or just give yourself a little extra love. 
      

    7. Stop weighing yourself
    PSA: You’ll see the most drastic changes when you enjoy healthy habits for both the mind and body rather than thinking you have to do them for weight loss. You’ll stop hating yourself when the scale isn’t moving quickly enough and instead will naturally look, feel, and be better when you give yourself the patience, trust, and self-love it requires to achieve health goals. This is not some BS self-help advice—being healthy for benefits like mental health and energy is what made the most drastic changes in my body (oh, and it was actually sustainable). When you’re focused on a number on the scale, you naturally feel more stressed, restricted, and disappointed. Instead, focus on how you feel to measure where you are. Don’t rely on an objective number to tell you how you’re supposed to feel. 
      
    8. Turn workouts into a social activity 
    Workouts don’t have to be another chore on your to-do list or something you have to force yourself to get through. In fact, you can reframe exercise so it’s as fun as happy hour with your friends and something you look forward to, like catching up with your sister. Especially if you have trouble sticking with exercise, working out with a friend will help keep you accountable and maybe even make you work harder if you’re competitive. Suggest going on a hike with a friend instead of meeting for coffee, start hitting the gym before work with your work wife, or invite your friends to your favorite workout class. Not only will you feel happier with more social connection and turn exercise into something to look forward to, but you’re also more likely to work out since you’ll have a friend to hold you accountable.
     
    9. Eat more vegetables with every meal
    One of the most effective changes you could make is learning about foods and the effects they have on the body. When you’re aware of the nutrients and benefits that come from whole foods, you start to see them as medicine and fuel rather than in categories of “good” or “bad” foods that you’re either supposed to eat or not supposed to eat (and just like bad boys and the cookie jar, we want it more when it’s off-limits).
    Eating more vegetables can not only help you feel your best and start to crave fruits and vegetables (seriously), but it can also subconsciously crowd out processed and sugary foods (totally guilt-free). Do you typically have eggs for breakfast? No need to shift what you’re used to or enjoy. Instead, add some spinach to an omelet or put some avocado on top. Is pasta your go-to? Throw in some kale and asparagus and you’ll never feel deprived, and you’ll be giving your body nutrients that keep it healthy and crowding out the foods that don’t make you feel good.
     

    10. Invest in your health
    There’s a reason pricey gyms and diet programs work (even if it’s only temporarily): When people invest money, they’re more likely to show up. If your workout plan involves YouTube videos or yoga flows on your own and you find yourself never making time for exercise, it might be because you don’t have anything on the line. Try investing in an online subscription, a gym membership, or a pretty yoga mat or pair of dumbbells. Likewise, invest in healthy produce. Because fresh produce goes bad much quicker than a box of mac n’ cheese or a frozen pizza, you’re more likely to go for a meal incorporating the fruits and veggies, if for no other reason than that you don’t want your money to go to waste. There’s nothing more worthy of time and money than your most energetic, happiest, healthiest self, so start spending like it. 
     
    11. Ask yourself “why”
    You already know that setting goals (like “work out more,” “eat healthier,” and yes, “lose weight”) are important so you know what to work toward. But why do you want to reach that goal? Why do you want to lose weight? Is it to feel more confident, to feel less sluggish, or to heal symptoms? The root reason you want to reach your goals is so much more motivating than the goal itself could ever be. As much as you may feel like you want to lose weight or work out more, the feeling of confidence or knowing you’re investing in your future self for a long, healthy life is so much more motivating. 
    Also, reflecting on why you want to achieve your goals will help you find more clarity on how to achieve them (and whether or not you really want to achieve them). For example, if your goal is to be more confident, will losing weight truly help? If you know it would, what other things can you work on while simultaneously trying to lose weight to help boost your confidence? You’ll realize that any health goal (weight loss included) is a holistic process that isn’t just about diet or exercise but about every aspect of your life.

    7 Weight Loss Tips You Haven’t Tried Yet
    (We Promise)

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    I Asked Shay Mitchell’s Trainer How to Get More Toned—Here’s What She Said

    You know her, you love her, and you grew up with her on Pretty Little Liars and rooted for her in You (I’m a Peach fan forever): Shay Mitchell is the relatable-but-stunningly-gorgeous queen we didn’t know we needed. Despite her unreal mansion, undeniable fame, and multi-million dollar company, she’s relatable enough to be our best friend (I mean, she posts herself eating pizza, so that’s something, right?). But there’s another superstar on her team who helps Shay be, well, Shay, and she’s becoming a celeb in her own right.
    Kelsey Heenan is a celebrity trainer, media personality, keynote speaker, and fitness host. Most recently, she was featured on Shay Mitchell’s workout series (it’s like breaking a sweat with Shay for free and from the comfort of your own home). What impressed me so much about Kelsey is not only that she has a celebrity clientele as impressive as her biceps, but her whole mission is to help people love and accept their bodies through food, nutrition, and mindset shifts. So, being the wellness nerd I am, you know I had to grill Kelsey for all her best nutrition and fitness tips to achieve your healthiest body ever. Read on for nine of her best secrets to crush a workout, eat foods that nourish your body, and help you get toned (Shay-Mitchell approved):

    Meet the expert
    Kelsey Heenan
    Celebrity Trainer, Nutrition Coach, and Co-Founder of HIIT BURN
    Kelsey has been featured in publications like Shape, Women’s Health, Forbes, and Nike Training, and she works with clients to improve their relationship with food, exercise, and their bodies.

    1. Focus on progressive overload
    Between HIIT, yoga sculpt, or good old fashioned strength-training, there’s a lot of confusion over the best type of workout to get stronger, but Kelsey is a big believer that strengthening is as simple as increasing intensity overtime, whatever that looks like to you. Her #1 tip for clients looking to get stronger is progressive overload. “Over time, increase the amount of resistance and tension you are putting on your muscles. Simple examples of this are lifting heavier weights or increasing reps of challenging bodyweight strength movements like push-ups and pull-ups.”
    In other words, be strategic about reps and weights. When you feel comfortable with one weight or rep count, increase slightly for a greater challenge and to strengthen muscles (but make sure it doesn’t sacrifice form so you don’t risk injury!). Also, be patient. Don’t start with 10 pounds and expect to get to 30 pounds by the end of the week. Take a couple weeks to feel comfortable with 10 pounds, increase to 12-15 pounds for a week or two, then move up to 20 pounds, etc. 

    2. Aim for just five minutes
    Spoiler alert: Even celebrity trainers can lack motivation. Whether it’s a busy day, a change in seasons that makes you feel lethargic, or just a period of life where you don’t feel like getting to the gym, Kelsey tells her clients that the most important thing is just to do five minutes of something. “During days and seasons where it feels impossible to stay motivated, commit to moving for just five minutes,” she said. “Stretch, walk, or do some squats and push-ups. Once you start moving, it’s often easier to keep going. If you still aren’t feeling it after five minutes, then be done for the day. Either way, you stayed true to your commitment and did what you said you’d do.” No, you don’t need to fit in a 60-minute intense workout every day to be fit. You just need to commit to five minutes when you’re lacking motivation.

    3. Prioritize whole foods, but be flexible
    I’m a huge fan of Kelsey because even though she’s a celeb trainer and a top expert in health, her approach is, well, approachable. You know I had to pick her brain for her best nutrition tips (because I refuse to believe that Shay Mitchell eats nothing except pizza, as her Instagram portrays). Her answer: Prioritize whole foods, but be flexible. “Prioritize one-ingredient foods for the majority of your meals like meat, veggies, avocado, nuts, rice, fruit, etc., but also enjoy your favorite foods periodically,” she suggested. Your diet should not feel restrictive (that’s just a recipe for failure), and food should not be separated into two different lists of ‘Eat This’ and ‘Don’t Eat This.’” 
    Instead, a healthy diet is a series of mindful choices to nourish your body and mind as much as possible. Kelsey gave an example of being on vacation: If you know you’re hitting up a delicious pizza spot for lunch, choose a veggie omelet at breakfast instead of French toast or split the French toast with the table so you can have a few bites but can still prioritize nourishing protein and veggies. Bottom line: Make choices that make you feel good while still allowing yourself to eat your favorite foods. “If an approach to nutrition is too strict, it will always be a means to an end.”

    4. Make sure you enjoy the workout
    No matter what workout you heard is best for weight loss, toning, or strengthening, it doesn’t matter if you’re not enjoying it enough to want to do it consistently. When you’re busy or unmotivated, you’re not going to do a workout you dread or makes you bored. While Kelsey likes strength training and HIIT, she said the best type of workout is the one you enjoy most. “There are so many ways to work out; the best one is the one you’ll actually do.” You may have to experiment with various types of workouts, gyms, or even playlists for your daily walks, but try new things until you identify the perfect formula that you look forward to and enjoy, and adjust when you start to feel bored of the routine.

    5. Find a balance of cardio and strengthening (that’s right for you)
    As a wellness editor, I get asked all the time if strength-training or cardio is more important and if you really need both. For example, does a runner really need a day of weight-lifting, or does a gym rat really need to spend some time on the elliptical instead of just the weight floor? Naturally, I asked Kelsey, and she gave me all the tea. “Everyone should focus both on getting stronger and regularly getting their hearts pumping, but there are many ways you can do that,” she said.
    Yes, everyone needs a healthy balance of both cardio and strengthening, but that balance will look different to everyone. For strength-training, Kelsey suggested lifting weights, bodyweight exercises, or carrying heavy groceries as ways you’re working the muscles. Likewise for cardio, whether you’re going for a run, walking, doing HIIT, dancing, spin, hill sprints, or chasing your kid around the playground, you’ll be improving cardiovascular fitness for longterm health. “There is no one type of workout that everyone has to do to be healthy. Personally, I don’t like going on long runs and would instead lift weights while getting in cardio with sprints. I enjoy these things and they align with my goals.”

    6. Protein and carbohydrates are key before and after a workout
    So you’ve already mastered the eating-whole-foods-with-flexibility thing? If you’re looking to get even more specific, veggie-filled meals with a balance of fats, protein, and carbohydrates are always important, but Kelsey recommended especially focusing on protein and carbohydrates before and after workouts for energy and recovery. “Before a workout, protein and carbohydrates can give energy, while after a workout, they both help refuel the muscles,” she said. But before you grab protein powders or processed bars, try to refuel using whole foods. Kelsey is a fan of eggs and fruit, chicken and sweet potatoes or rice, and a protein shake with some fruit. But more importantly, get to know what’s right for your body. “Everyone is different, so identifying what foods help you feel fueled well is really important,” she suggested.

    7. Rest is crucial
    Do you feel like you’re lazy or behind if you take a day off? FYI, you’re not lazy or behind, you’re healthy. We’ve talked a lot about why rest days are not only crucial for recovery, but taking time off also helps you be as fit as possible, and Kelsey totally agreed. “Rest is essential,” she stressed. “Rest days help the body and mind repair and recover as well as help avoid injury and burnout.” Take at least one or two days off every week to do light stretching, relaxing yoga flows, or gentle walks. Also, prioritize sleep (yes, that means even before that early morning workout) and never overdo it with your workouts. Listen to your body when it’s asking for a break, knowing that your body cannot be its fittest, strongest, or healthiest without it. 

    8. Honor hunger and respect fullness
    Being toned and healthy is not only about what you eat but also when and how. Kelsey knows that true health is freeing, so she doesn’t coach her clients to count calories, weigh their food, or have intense restrictions. Bottom line: If you’re hungry, eat. “A lot of people try to ignore hunger cues and eat a small meal or wait until the next meal because they feel like they ‘shouldn’t’ be hungry but then end up thinking about food all day, snacking more, or overeating later,” she said. “It’s not a bad thing to be hungrier on some days than others. Honor the body by feeding it when it’s hungry, pay attention to when you are starting to feel full, and slow down to evaluate if your hunger is satisfied.”  

    9. Prioritize your relationship with your body
    We’ve said it before and we’ll say it again: Mindset is everything. You can work out every day and eat totally plant-based at every meal, but if you don’t have a healthy relationship with your body, you cannot be truly healthy. Even if you’re looking to lose weight, look more toned, or change the way your body looks in any other way, you can still accept your body for where it is now. “There’s nothing inherently wrong with wanting to make changes to how your body looks, but even in the midst of body changes, we have to practice respect for our bodies,” Kelsey said. “Most people struggle with body image, but no matter your jeans size, it’s crucial to learn to accept the body.” 
    Why is body acceptance so important, besides that your mom used to tell you to love your body when you were in middle school? Negative language about our bodies can cut deep into our self-worth. We start working out and eating nutritious foods as a way to punish or change our bodies rather than because our bodies inherently deserve nourishment as they are. So how do we work on the relationship with our bodies? Kelsey recommended gratitude. “No one is going to love every part of their body every day, but practicing gratitude for what our bodies do for us will help us experience more grace and respect for our bodies.” Now that’s a fitness tip that I can get behind.

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    Sit at a Desk All Day? We Asked a Physical Therapist What To Do About It

    It’s currently month who-knows-what of working from home. After months of jumping from the couch to the desk to the kitchen table, I finally decided it was time to upgrade my WFH situation to a legit office setup (#adulting). But thanks to the countless hours I’ve logged hunched over a laptop, I’ve noticed my posture has gotten worse, my neck and shoulders are stiffer than ever, and my back is in knots. Sound familiar? I think all of our bodies could use a major mobility tune-up, but who has unlimited funds to have a masseuse on speed dial (a girl can dream)?
    According to JustStand.org, the average person sits for 12 hours a day. If you’re like me and go from sitting at a desk to sitting on the couch after work, those hours are much longer. With endless to-do lists, back-to-back meetings, and unlimited binge-worthy Netflix shows, it’s easy for me to let hours pass without moving. So how do we be more mindful throughout the workday and feel our best? I asked my physical therapist Kayla Hamm, PT, DPT at Myodetox to share her top tips and tricks to giving your body all the TLC it needs. The best part? They won’t cost you a dime. Read on for Hamm’s expert advice and four at-home mobility movements that will have you saying “bye-bye” to your aches and pains and “hello” to a healthy bod. 

    Meet the expert
    Kayla Hamm, PT, DPT
    Physical Therapist for Myodetox
    Kayla Hamm is a licensed physical therapist and personal trainer in West Hollywood, California with a background in sports rehab and performance training. She has worked with a wide range of professional and college athletes as well as patients dealing with chronic pain and neurological dysfunction.

    How to change up your routine for a healthier body

    1. Build movement breaks into your schedule
    We rely on our calendars to keep us on task and make sure we don’t miss a beat. If it’s not scheduled into our busy day, chances are, it won’t get done. Therefore, Hamm suggested adding a minimum of three to four 10-minute movement blocks into your schedule. The idea is to stop what you’re doing when that reminder pops up and get your blood pumping. These movement breaks will allow your mind and body to come up for air and, in turn, prevent burnout (yes, please!). Even just a 10-minute walk on your lunch break or a 10-minute yoga flow in between meetings can make a huge difference.

    2. Switch things up
    I don’t know about you, but I can work for hours straight without even realizing I haven’t moved once all day. As tempting as it might be to power through the workday at your desk, Hamm advised against it. “Changing positions every hour is ideal,” she said. For example, the change can be as simple as alternating between sitting and standing, moving from your desk to a couch so your body can sit in different positions, or heading to a nearby coffee shop to fit in a quick walk and change of scenery. And if you do like standing (we stan a standing desk!), “it’s OK to shift your weight from left to right. You don’t have to stand rigidly and distribute your weight evenly all the time,” Hamm explained. Whether you park it at home or turn your favorite coffee shop into your office, think of changing your position every hour.

    3. Start your day on the right foot
    Picture this: Your alarm goes off and you immediately reach for your phone to scroll through Instagram (after hitting snooze a few times). We all do it, but taking the opportunity to move your body instead of scroll through your phone is crucial. Hamm said to ditch the phone and get yourself moving first thing in the morning. “Whether it’s walking your dog, following a stretch video on YouTube, or jumping on your Peloton, making movement a priority sets the tone for the day,” Hamm said. Bonus points if you get your sweat on, but it doesn’t have to be long or rigorous in order to make a drastic difference in your body. “Do something intentional with your body every morning, even if it’s 15-20 minutes,” Hamm suggested. Your body will thank you.

    Poses to try at home
    Below, Hamm breaks down four easy-to-do mobility movements you can do at your workspace or at home. Spoiler alert: Not only will your posture improve and your stiffness dissipate, but Hamm said that these exercises have also been shown to decrease cortisol and increase work performance. Need I say more?  

    1. Seated Cat-Cow
    [embedded content]
    Take a seat at the edge of your chair with your feet planted hip-width apart. Placing your hands over your chest, inhale and begin lifting your chest and eyes up toward the sky, lengthening through the back of the spine. As you exhale, turn your gaze down and bring your chin toward your chest. Continue to deepen the stretch by rounding the back until you’ve come to your end range. Alternate between these two movements about eight to 10 times as you inhale and exhale. 

    2. Seated Figure Four
    [embedded content]
    Sit up tall in your chair with both feet planted hip-distance apart. Cross your right leg over your left thigh, then place the outside of your right ankle just above your left knee, creating a Figure “4.” Slowly hinge forward without rounding the spine until you feel a mild stretch on the outside of your right hip. Hold this for one to two deep breaths. Return to the starting position and repeat five times before switching sides. 

    3. Standing Lateral Line Stretch
    [embedded content]
    Stand with the right side of your body next to a wall or chair with your feet shoulder-width apart. Step your right foot over your left and drive your hips away from the wall or chair. Next, raise your left hand up toward the sky and gently reach toward the wall or chair until you feel a stretch along the left side of your body. Return to the starting position and repeat six to eight times before switching sides.

    4. Standing Posterior Chain Stretch 
    [embedded content]
    Stand behind the back of your chair and fully extend your arms forward, placing your hands about shoulder-width apart on the chair. Keeping the arms outstretched, slowly shift your hips back while softening the knees until you feel a light stretch in the back of the legs and arms. Hold this position for one to two deep breaths and then return to a tall standing position. Complete six to eight reps.

    How to Improve Your Posture While Working From Home More

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    7 Weight Loss Tips You Haven’t Tried Yet (We Promise)

    I’ve been writing about health for years and have coached dozens of women through their health journeys. In my experience, I’ve learned that nothing is as clickable or buzzworthy as weight loss tips. However, what makes headlines doesn’t usually pan out in everyday life, and the universal obsession with weight loss is not a sign that we’re prioritizing our health but rather that we don’t feel worthy as we are. If you clicked on this article expecting the usual “Eat less sugar” or “Do a HIIT workout” tips, know that that is not what this is. This is not your typical weight loss article you’ll read through and feel discouraged by at the end or forget to actually apply to your life. 
    And that’s because Dr. Adrienne Youdim is not your typical weight loss specialist. She isn’t telling her patients to count calories or work out more as a solution. Instead, she focuses on the “why” behind both the desire to lose weight and the inability to lose weight to help each patient achieve self-love and lasting healthy habits. Dr. Youdim is an internist who specializes in weight loss and nutrition and served as the medical director of the Cedars-Sinai Center for Weight Loss before opening up her own private practice in Beverly Hills. Read: She’s helped a lot of patients achieve (and maintain) a healthy weight.
    As if her long list of credentials and experience wasn’t enough, she’s also the author of the book Hungry For More, which explains how our emotions or life circumstances affect weight. While she’s a weight loss expert on paper, she’s not like any other weight loss expert. She not only changes her patients’ numbers on the scale but also changes their lives. Struggling with reaching the weight you want to be? Read on for Dr. Youdim’s best tips to achieving your best self. 

    Meet the expert
    Dr. Adrienne Youdim, MD, FACP
    An internist who specializes in medical weight loss and nutrition
    Dr. Youdim served as medical director of the Cedars-Sinai Weight Loss Center before opening her own practice in Beverly Hills. She wrote the book “Hungry For More,” an empowering memoir and how-to guide for women looking to reach their health goals and love their bodies.

    1. Start with mindset
    When you want to change your weight, what’s the first thing you do? Do you start cutting out sugars or processed carbs or increasing your workouts? Dr. Youdim suggested that before any tangible goal, habit, or action, you must work on mindset first if you want to achieve your goal weight (and then sustain it). “How we approach a habit is so critical to our ability to change in a durable or lasting way,” she said. “Without a proper mindset to address the process, the ups and downs, the waning motivation, the negative self-talk, and all the other mental barriers we create, we will not be able to maintain the necessary changes that result in healthy weight.” 
    First, identify why you want to change your weight. Is it to feel best in your body, to live a long and happy life, or to get more energy? Coming back to this core motivation frequently will help you stay inspired and make changes based on self-love instead of self-consciousness (more on that below). But if your reasons have more to do with not feeling enough as you are, disliking your body, or because someone else told you you have to, you won’t achieve what you’re looking to feel, no matter what pant size you get to. 

    2. Identify the “why” behind your eating patterns
    If you feel disconnected from your eating habits, are unable to control yourself, or eat more than you know you need, the problem is not your “laziness” or “lack of willpower.” The problem is that you’re suppressing an emotional need that you’re subconsciously using food to attempt to soothe. In fact, Dr. Youdim wrote an entire book about the emotional reasons most of us eat a certain way or have certain cravings. “So many of us use food to soothe—this is actually hardwired in our neurobiology,” Dr. Youdim explained. You might think you’re craving a donut or absolutely need a slice of pizza, but your body is actually trying to tell you it needs something else, whether it’s a break, stress relief, emotional comfort, or something deeper. “Know what you are trying to soothe with food. We need to identify what is at the root of our ‘hunger.’ What are you truly hungry for?” 

    We need to identify what is at the root of our ‘hunger.’ What are you truly hungry for?

    3. Focus on your routine
    Imagine this: You’ve (finally) reached your goal weight, so you become less conscious about keeping up those healthy habits and then are frustrated when your body goes back to its old ways. Or maybe you eat more plants, exercise more, and prioritize sleep for a week, and then you get annoyed and stop because you saw no changes after those seven days. Or you’ve tried diet after diets for years, always hop onto different workouts, and never stick to your meditation practice. Sound familiar? The key you might be missing is routine.
    “Routine is critical. It allows us to show up for ourselves, even when we don’t feel like it. Every practice that helps us achieve a goal weight help us maintain healthy weight as well.” Be patient with your body. Know that physical changes take time, and you should find comfort instead of frustration in the practices you do for your body. Turn practices that make your body feel good into habits, and give your body some consistency. 

    4. Stop restricting
    In the past, you might have restricted calories or food groups in order to lose weight. You might have tracked macronutrients in an app or cut out dairy or sugar, all in the name of a few less pounds. Maybe your doctor or nutritionist even told you to restrict, so you were convinced it was a healthy way to lose weight rather than a detrimental practice that could cause weight gain or disordered eating. In reality, restricting and limiting might be stopping you from achieving your health goals. “Restriction invariably makes us want to do the very thing we are trying to restrict: It focuses attention on scarcity, which makes the body thinks it needs more of that food. Restriction also causes hunger, which is just not sustainable,” Dr. Youdim said.
    So how do you eat for weight loss instead? “I tell my clients and patients to eat in terms of abundance. Eat so much of what serves you, so that you have less room for what doesn’t.” Yes, that means add more plants to every meal, and you’ll be subconsciously crowding out the foods that don’t make you feel good. Most importantly, eat intuitively rather than based on numbers or percentages.

    5. Eat your protein
    Between Keto Diet, low-carb, high-fiber, and everything in between, there’s a lot of confusion over the best type of diet and what percentage of macronutrients is best for reaching a goal weight. While the most important step for actually being healthy is to stop worrying so much about dieting and percentages (see #4), Dr. Youdim said that a common issue she sees with her patients is not enough protein. “Protein is the most satiating macronutrient and also helps preserve muscle mass, which then preserves a healthy metabolism,” she said. But before you pull out your macronutrient-tracking app and load up on protein powders, focus on adding more whole foods and nutrient-rich plants to your diet while also eating a balance of clean protein sources like fish, chicken, eggs, tofu, chickpeas, lentils, etc.

    6. Improve your sleep and stress levels
    If the only factors you’ve considered in your weight loss journey are nutrition and fitness, you’re missing out on key players that can make or break reaching (and keeping) your goal weight. Stress levels and sleep are just as important as food and exercise when it comes to being healthy and reaching a healthy weight. But don’t believe me: Ask Dr. Youdim. “Sleep is crucial. Countless studies show that sleep deprivation results in surging hunger hormones, greater appetite for calorie-dense foods, and weight gain. Stress is also a huge contributor, and it affects our hunger too, both physiologic and emotional.” Your health plan and wellness routine need to include a sleep-care routine and stress-relief plan (whether its daily meditation, weekly therapy, or all of the above). 

    You don’t accept your body once when you reach certain health goals. You can reach health goals because you accept and love your body.

    7. Love yourself as you are now (no, really)
    While this might sound like some fluffy self-help advice your mom used to tell you in middle school, it is actually tangible, concrete advice to reach your goal weight. “We can want to change our bodies and still accept ourselves as we are in this moment,” Dr. Youdim explained. “This is critical because we’ll sabotage ourselves if we don’t accept ourselves. Picture this: You get on a scale and are disappointed at the results. If you accept yourself and hold that disappointment with compassion, you’ll be able to focus your attention on the habits you want to adopt. If you don’t accept yourself (i.e. you get mad at yourself, put yourself down, or feel hopeless), you’re more likely to throw in the towel.” 
    In other words, you don’t accept your body once when you reach certain health goals; you can reach health goals because you accept and love your body as it is right now. Love yourself first, and then make changes or form habits because you know what your body deserves. For tips on where to start with self-love and body acceptance, click here for expert advice or here for 10 ways to love yourself more. 

    This article is intended to provide inspiration to help you reach your health goals, not as treatment for an eating disorder. If you are struggling with an eating disorder or with disordered thoughts or behaviors regarding food and eating, please seek help. Call the National Eating Disorders Association Helpline at 1-800-931-2237 for support, reach out to a qualified medical professional, or, for a 24-hour crisis line, text “NEDA” to 741741.

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    How To Turn a Detox Into a Lifestyle

    Juice cleanses run rampant on our favorite celebrities’ Instagrams, popular headlines promise recipes for three-day detoxes, and the number of retreats dedicated to detoxification has spiked in the past few years, as more and more people are looking for a quick detox after an indulgent weekend or before a big event.
    “Detox” is such a trendy word, but what does it even mean? “Toxins are toxic molecules that can be ingested by the body through external sources,” explained Dr. Alejandro Junger, MD, an LA-based cardiologist, founder, and medical director of the Clean Program and best-selling author (and also commonly known as “the father of detox”). “Fortunately, a majority of these toxins can be converted and expelled, thanks to the ‘detoxification system’ in the body,” Dr. Junger said. That’s right, the body is meant to detoxify all on its own (no pricey juice cleanse required). 

    However, if there’s an overexposure, the body cannot work fast enough to get rid of them all. Plus, the liver, digestive system, and kidneys need some TLC in order to do their job. For more information on what “detoxifying” really means, click here, but the bottom line is that you know your body works best when you treat it well, and that goes for the detoxification system too. In other words, a three-day diet or wellness retreat isn’t how you detoxify. Instead, you treat your body a certain way that helps the body’s detoxification system in the long run. So stop the juice cleanse, cancel your short-term meal prep subscription, and get on with your life already! (In a detoxifying way, of course.) Here’s how.

    Get in your greens daily
    No surprise: What you eat matters. But you don’t need to (and shouldn’t) focus on cutting out food groups or limiting what you can and cannot eat (that can lead to bingeing or an unhealthy relationship with food). Instead, focus on adding in more of the fruits and veggies that support the body’s natural detoxification process. Leafy greens are especially beneficial, so aim to add them into at least two meals a day. For example, add spinach to an omelet, throw kale in a pasta sauce, and order a side salad when you’re eating out, or check out some of these delicious ways to eat your greens.

    Increase your water intake
    “Drink more water and stay hydrated, as water helps the kidneys flush out toxins more easily,” suggested Dr. Chris Airey, MD, the medical director at Optimale and a practicing physician with the NHS. One of the major ways we get rid of those toxins is through—you guessed it—our urine. So not only does hydration assist the kidney’s flush of toxins, but it also makes you urine more frequently, meaning you’re eliminating more toxins (so I guess it’s not a badge of honor that you can hold it through a six-hour flight?). Forget detox teas, powders, or juices. All you need is good ol’ fashioned water to help the body get rid of what it needs to. 

    Opt for organic when available
    Do you ask every restaurant you go to for their list of organic vs. conventional farms and grocers or only eat at a salad bar if every item is certified organic? No, you can enjoy your life and get in those fruits and veggies wherever you can. However, if you’re deciding what type of produce to get when shopping for your home, consider going organic when possible. “By purchasing organic foods, you can avoid many herbicides, pesticides, and other hormones that contribute to toxic waste,” explained Dr. M. Kara, MD, a longtime doctor at The Cleveland Clinic and founder of KaraMD.

    Move the body every day
    Exercise is good for your strength, mood, and well-being—all things that help keep your body working as it should. As if you needed more reasons to exercise, sweating is another form of detox that your body naturally does on its own. “Exercise promotes lymphatic circulation and sweat, both of which are crucial to the body’s detoxification process,” explained Dr. Airey. The lymphatic system is another important part of the body’s detoxification, and one of the ways to move “waste” to the lymph nodes is through moving and working the muscles. Plus, sweat not only expends electrolytes and water, it also rids the body of toxins. Win, win! 

    Make changes to your home
    Besides just helping your body be healthy overall so it can work optimally, you can also make some changes to avoid exposure to toxins to reduce the amount of detoxification the body has to do on a regular basis. Many toxins are unavoidable (especially in our modern world), but be aware of where you can make simple swaps or changes that are not only better because they reduce your body’s exposure to toxins but are also better for the planet. There are lots of different ways to reduce your toxin exposure, so it’s all about identifying which ways are best for your lifestyle. A few examples are filtering your air at home or using non-toxic/clean cosmetics, toiletries, and laundry products.

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    6 Things I Learned About Vaginas From This Netflix Show

    I just learned a lot about vaginas from a streaming service, and (thankfully) it’s not porn. Say what you will about Gwyneth Paltrow, her $250 million brand, or the sometimes ridiculous claims (a $3,000 dildo? I don’t even have $5 for daily Starbucks!), but one of the episodes on the Netflix series The Goop Lab shook my world. Episode three, titled “The Pleasure Is Ours,” features Betty Dodson, a PhD sexologist who has been one of the principle leaders in female sexual health and pleasure for decades. Just for reference, her first book, Liberating Masturbation: A Meditation on Self Love, came out in 1974. It turns out the viewer (and Gwyneth Paltrow) has a lot to learn from this 91-year-old (yeah, you read that right).
    Regardless of what you think of Goop or GP’s acting skills, this episode was profound, and, dare I say, life-changing. Watching the episode and writing this article felt like one big therapy session for me. I would go so far as to say that watching it should be required for everyone, because very few of us (sadly) got this kind of education in school. Read on for key takeaways from the episode and the six life-changing things I learned about vaginas. 

    1. Paltrow doesn’t know what a vagina is—and neither do most people
    First of all, let’s start with the word “vagina:” it’s not what you think it is. Even though she recently launched a candle that smells like it, GP got it wrong when talking about “the vagina” in the episode. Many people, Paltrow and myself included, use the word “vagina” to describe the entire system going on “down there,” especially when referring to what we can see on the outside and the parts that relate to pleasure. Like the badass she is, Dodson gracefully schooled Paltrow with a subtle FYI. “The vagina is the birth canal only,” she said. “You’re talking about the vulva: that’s the clitoris, the inner lips and all that good sh*t around it.” Note to self: We know the difference between the penis and testicles, so it’s about freaking time we all know the correct names of female anatomy as well. 

    2. Genital shame hinders our sexuality
    While this one isn’t necessarily surprising, it is surprising how many people with vaginas feel shame about them. Dodson talks about a disassociation with female genitals; most women think theirs is gross, abnormal (more on that below), or don’t even want to look at them (also more on that below). A lot of this comes from a lack of education (did you learn about the “clitoris” in school? I sure didn’t) and also just from cultural norms. Think about it: Even the nicknames and language commonly used to describe vulvas sound gross at worst and risqué at best. Plus, as Dodson points out, a lot of us grew up thinking that sexuality was something we needed to hide or keep to ourselves (can we all just agree that the rules some parents place on teens around dating and sex is a little outdated and effed up?). Shame around our vulvas directly translates to shame around our sexuality, and shame around sexuality hinders our pleasure (and you wonder why you can’t orgasm?). 

    3. Yes, your vulva is “normal”
    Now for what I think is the saddest part of the episode (but also the most empowering): The show cited a study done by the International Society of Aesthetic Plastic Surgery, which found that purely aesthetic labiaplasty surgeries (or surgeries to alter the folds of the skin around the vulva) increased by 45 percent worldwide just between 2015 and 2016. Females as young as 9 years old were asking for the procedure. While we support every woman in making her own decisions about plastic surgery and what’s right for her, the point is that there are many people with vaginas who believe they need to change theirs. A big reason is that our culture teaches us that they’re “gross,” so our default is insecurity, but it’s also because of lack of example.
    Dodson and the president of the Betty Dodson Foundation, Carlin Ross, explained that almost all female genitalia shown in pornography have received surgical altercation. For many people, the only vulvas they see besides their own come from pornography, since there are no other examples in mainstream culture. So The Goop Lab did something revolutionary and showed real vulvas. Yes, up close and personal. They didn’t just show one (because then that one might become the “norm”); they showed multiple in an effort to prove to people with vaginas that theirs is normal, no matter what it looks like. The verdict: Every one is vastly different, and they should be, because we all have different bodies and a different makeup for pleasure. You can stop wondering and worrying—yes, your “down there” is totally normal. 

    4. …And you should know what it looks like
    I’d like to change the saying “know it like the back of my hand” to “know it like every inch of my vulva” after watching this episode. After all, what does the back of the hand do? If it’s worth knowing so well that it becomes a well-known cliché, shouldn’t we also know the most powerful, pleasurable part of ourselves? As Dodson says, “The genitals are your power spot.” Beyond just the pleasure, they are also where the next generation comes from. Regardless of whether birthing children is part of your plan, there’s no denying that the female genitals innately hold so much power and strength (and more capacity for pleasure than a penis, thank you very much).
    But many people don’t even know what theirs (or any—see point #3) look like. In 2016, The Eve Appeal, a Gynecological Cancer Research center in the U.K., asked 1,000 women to identify their own anatomy from medical illustrations (another study cited in the episode. Yes, I took rigorous notes). Only 44 percent were able to identify. A quick PSA on behalf of Betty Dodson: If you are not well aware of what your vulva both looks and feels like, stop what you’re doing, grab a mirror, and get to exploring. 

    5. There are many important systems within the “genitals”
    Dodson and Ross explain how the clitoris is not just one single “spot” as the nickname “the G-spot” makes it sound like. It’s actually a complex system on its own, with multiple parts and more than 8,000 nerve endings in the tip alone. FYI, that’s double the entirety of the penis. Also, the clitoris and vagina (or what we mean as vulva) get all the buzz, but your pelvic floor muscles are crucial for pleasure as well.
    For one reason, tight pelvic muscles and tension are common causes for pain, which obviously hinders pleasure. But also, when you work the pelvic muscles, you bring more blood to the area, which means more orgasms. In other words, your genitals deserve a workout routine too. The most talked about way to engage the pelvic floor is kegels, but Dodson has her own fascinating (and successful!) technique if you want to watch the episode or check out her website. 

    6. Knowing your vulva is important for you, not just for your partner
    I think we can all agree that partnered sex is more pleasurable and fulfilling when everyone involved is, you know, pleasured and fulfilled. But the point of knowing your vulva is not just so you can have a fire sex life in your relationship. Yes, feeling just as entitled to pleasure and just as knowledgeable about your own biology as your partner is crucial for many reasons, but this information is also important for you.
    As Dodson said when Paltrow asked why women being in touch with their sexuality has been seen as dangerous (read: thousands of years of slut-shaming), “When we’re in touch with our sexualities, love our bodies, and know how to orgasm on our own, we are independent. We’re dangerous when we’re knowledgeable.” In essence, your own association with your genitals is not about anyone else around you; it’s about your own pleasure, and the knowledge of how to fully access it is one of your greatest powers.  

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