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      I Replaced My Morning Coffee With This Viral Alternative—Here’s How It Went

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      My friends have always joked that they wouldn’t recognize me without a warm beverage in hand. Yes, I was that girl in the mid-2010s, perpetuating the “I studied abroad” cliché of taking pics in any and all Parisian cafés. However, I’ve never considered myself a coffee addict. I enjoy a warm drink in the morning, but don’t need the caffeine to stay awake. So while my life is punctuated by these coffee-adjacent rituals and routines and I enjoy the habits I’ve associated with it, I’m all for shaking things up. I’m on the hunt for a caffeine-free alternative that adds health benefits in addition to the coziness and warmth of my morning coffee. Especially as we near the coldest time of year, I’m in need of a few more bevvie options to stay cozy during the Chicago winter. Enter: MUD WTR.

      What is MUD/WTR?
      What’s in a name? Sure, MUD/WTR might check the on-trend boxes of including a backslash and dropping most of the vowels, but… mud? Turns out, there’s intention behind the moniker. A video posted on the brand’s YouTube channel shares some insights. In a post-Mad Men world, it’s clear that much of what we buy is influenced by a brand’s or product’s image. “Instead of playing the cute-name game, we decided it’s what’s on the inside that counts,” said MUD/WTR founder and CEO Shane Heath.
      As for what’s inside, every scoop of MUD/WTR contains a long list of superfoods. Cacao, masala chai, turmeric, cinnamon, and four types of mushrooms: chaga, cordyceps, reishi, and lion’s mane. With this buzzy blend of wellness-oriented ingredients, MUD/WTR claims to boost focus and energy during the day while ensuring sound sleep at night.
      As with most wellness products, there’s a financial barrier to entry. The Morning Ritual Starter Kit—which includes a 30-serving tin of mud, a frother, samples of the brand’s creamer, sweetener, and :rest (MUD/WTR’s evening elixir)—sets you back $40 a month. But if you compare one serving of MUD/WTR per day to a cup of coffee purchased outside of your home, there’s no comparison. We’re talking about $1.33 per cup of MUD/WTR versus whatever you pay at your local coffee shop. Before even thinking about replacing my beloved coffee, I needed to try it out. Read on for my ritual, whether or not I actually felt health benefits, and if it’s worth the hype. 

      My MUD/WTR ritual
      With new brands popping up on our social feeds every day, there are countless options for buzzy coffee alternatives. And I won’t lie—I’m mostly suspicious of any ad sent my way. But to prove the power of word of mouth, my sister had recently shared that she’d tried MUD/WTR and was obsessed. This is coming from a girl who’s an avid hiker, cross-country skier, half-marathon champ, and a hockey player. If there’s anyone whose wellness recommendations I’ll trust, it’s hers.
      As I said, she was obsessed—not only with how good she felt (she wakes up at 5 a.m. for morning runs with enviable energy), but how much she liked the taste. While she admitted that it tasted nothing like coffee, she did love the drink’s spicy-sweet flavor. Unlike me, my sister consumes coffee in abundance, drinking sometimes four cups a day. But in a matter of weeks, she’d completely kicked the habit and was all in on MUD/WTR.
      So when I had the opportunity to try MUD/WTR for myself, it was a hard yes. I maintained my reservations: Would it be worth the price? Would I feel focused and alert? Most importantly, would I like how it tastes? I gave my darling beans a temporary goodbye and dove in. This is how my week on MUD/WTR went.

      Day 1
      Wanting an easy transition into my experiment, I started my MUD/WTR ritual on a Saturday. I had low-key plans for the day: clean up around the house, grocery shop with my partner, catch up on my reading, and go for a long walk in the afternoon. So if I did end up missing the caffeine boost, no part of my day would suffer. I like to drink my coffee before breakfast, so I headed into the kitchen to make my MUD/WTR first thing. I dove into the kit’s guidebook for inspiration, following the recipe for a Mud Latte 2.0. A tablespoon of MUD/WTR, a tablespoon of the creamer sample (coconut milk and MCT oil), and a little steamed almond milk. Here’s how it’s done:

      Add 1 tbsp of mud to a mug
      Add 1 tbsp of creamer
      Add hot water and mix with the frother
      Top with steamed milk

      My initial thoughts: It sure looked like a latte, with a fluffy, frothy texture, and a few bubbles for good measure. While I knew it wouldn’t taste anything like my morning coffee, I was surprised to discover that the flavor was earthier than I anticipated. The website’s copy tells you to expect a flavor “like masala chai and hot coco had a baby. A really healthy baby.” I won’t lie—the “healthy” part came across the strongest. But as someone who’s come to enjoy a cup of of slightly sweetened cacao, I trusted this was something I could get used to.

      Day 2
      I had an epiphany: maybe my single cup of coffee is taking a toll on my sleep. Because readers, the previous night’s sleep was heavenly. I never have a hard time falling asleep and I tend to get a solid, uninterrupted snooze. But I woke up this morning feeling completely refreshed and restored. And as someone who can’t sleep in past 7 a.m., to get a solid nine hours and open my eyes at 8 a.m. was a dream come true.
      The guidebook contains six recipes, so this morning I opted for the Slightly Sweet Mud Latte. It was essentially what I had made the day prior, but I omitted the steamed milk and added a tablespoon of the brand’s sweetener to the mix. This was definitely better than yesterday’s drink because the sweetener-creamer combo masked the earthy flavor.

      Day 3
      I started the day with a 6 a.m. barre class, and afterward, I noticed my body felt strong while my entire being felt calm. Not tired, just calm. Sometimes after I work out (especially in the early morning), I feel a frantic kind of buzz move through my body, and the feeling can get exacerbated when combined with start-of-the-week work anxiety. But I got home feeling focused and clear-headed, ready to take on my work day.
      I got caught up with a few work tasks and didn’t make my mud until later in the morning. Relying on the trusty guidebook, I decided to make the Mud Shake—essentially a mud-infused almond butter banana shake. Spoiler: It was way more delicious than that description makes it sound. In a blender, mix together a tablespoon of mud, almond butter, a banana, and ice. The result is a smooth, slightly frothy, thick smoothie that I could definitely drink every morning.

      Day 4
      Similar to my experiment with Athletic Greens, it took a few days before I hit my stride. While I never have a hard time getting out of bed in the morning, today I shot up not only feeling energized, but also motivated to make my way through my to-do list. By this point, I was feeling committed to my Mud Shake and blended up another. To round out my breakfast, I had a protein bar and a bowl of fruit. 
      My high-vibin’ energy continued all throughout the day. I typically experience a mid-afternoon slump and either grab something sugary or take a 10-minute walk. Today, I opted for the latter and didn’t crave my usual sweet snack (though I did make this pumpkin bread over the weekend and opted for a slice after dinner #balance).

      Day 5
      Another day, another early morning workout (my motivation and energy is at its peak!). This morning, I felt both grounded and energized as soon as I opened my eyes. Bonus: This was one of the best workouts of my life. I was able to bring intention to every movement and posture, connecting to my body in a way I hadn’t before.
      I mixed up my Mud Shake again in the morning, and in the evening post-dinner, I brewed a cup of the MUD/WTR Rest—the brand’s calm-inducing, caffeine-free blend. I added a little honey to sweeten it and was surprised to find that I liked the flavor a lot more than my plain morning mud. The rooibos gave a slightly caramel flavor, and though I’ve never enjoyed the taste of ashwagandha in the past, it was mostly covered up by the spicy cinnamon and turmeric blend. I didn’t even make it through two pages of my book before falling asleep at 9:30. 

      Day 6
      Curious to hear what my partner thought of the flavor, I blended a smoothie for him as well. Reporting back via text from his morning commute, he said that while he definitely wouldn’t be skipping his morning coffee again, he could see having this in the morning alongside it. 

      Day 7
      Throughout the week, I noticed that I woke up with more energy, and it stayed consistent throughout the day. Deciding to switch things up, I opted for an afternoon workout as opposed to my regular early morning class. Mud Shake, work, lunch, barre. I’ll admit, intentionally pulling myself out of my routine did trip me up a bit, and I left the studio feeling more depleted than usual (apparently there’s only so much experimenting you can do in a week). I’ll attribute feeling less than great to a change in routine, because I got back home and was able to wrap up my work tasks with ease. Helloooo, weekend!

      The takeaway
      Despite sleeping better and having clearer energy, this isn’t a routine that feels sustainable for me in the long run. While some reviews on the website say that they like the taste, I wouldn’t be able to consistently drink mud—and thus reap its health benefits—every day unless I made the Mud Shake. And as someone who thrives on routine but needs variety throughout her week, this just isn’t feasible. If you’re looking for a way to replace your daily coffee, MUD/WTR could be a good option. Just don’t expect it to taste like your morning cup of joe—it definitely doesn’t. But if you’re someone who enjoys an earthy, slightly bitter beverage, MUD/WTR just might work. 

      Here’s What I Learned From a Week on Athletic Greens More

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      The Simple (Yet Game-Changing) Practice That Could Transform Your Period

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      It’s day one of your period and–like clockwork–the bloating, cramps, and mood swings kick in. But gone are the days you’d suffer through said symptoms, just willing them to give you a break. We’re no longer accepting the narrative that we have to suffer, or that periods are inherently bad; instead, we know we can make dietary and lifestyle changes to balance your hormones, support your body’s natural cycles, and feel your best. So when cramps come on, you can sync to your cycle by loading up on protein and healthy fats and focusing on restorative, gentle movements throughout the day.
      But can we be doing more to support the body during our period, and help ease the pain and annoyances caused by it? Enter: mindfulness. We tap into the practice to help get us through the day-to-day, and it should be no different with our periods. To get the full picture, I looked to Tanya Ambrose and Emily Brown, experts for holistic period care line, rhythm. Read on for their tips on how to use mindfulness in each phase of your menstrual cycle to boost your ability to go with the flow (literally).

      Meet the expert
      Tanya Ambrose
      Public Health Expert and Doula
      Tanya Ambrose is a reproductive health specialist. She is also the founder and CEO of Scrub Life Cares, a nonprofit organization dedicated to promoting menstrual and reproductive health for women in underserved communities.

      Meet the expert
      Emily Brown
      Hormone Expert and Functional Nutritionist
      Emily Brown is an integrative and functional nutrition practitioner and epigenetic expert. She is also the founder of Genetic Garden.

      What does mindfulness have to do with your period?
      So you’re eating and working out according to each stage of your period, or maybe you’ve switched to cute period panties or given seed cycling a go. So why add another element to your monthly cycle? “Being more mindful of your menstruation is vital because your hormone levels change throughout your cycle,” Ambrose recommended. “Mindfulness is a way to honor your body’s needs during the different phases. Mindfulness practices such as meditation and breathing exercises help restore balance to your body, which will help alleviate pain and your mental attitude.” In other words, being aware of your body and everything you experience—the good, the bad, and the ugly—throughout your cycle gives you more agency over it.
      On the flip side, not being conscious of your body’s ever-changing needs (which can also change hourly, daily, yearly, BTW) can wreak havoc on your body: “When we are out of sync with our bodies, we might push it too hard physically, emotionally, and mentally, resulting in hormonal and biochemistry imbalances (hello, insomnia, constant irritability, and adrenal fatigue),” Brown explained. 
       

      How to incorporate mindfulness for each phase of the cycle:

      Menstrual phase
      Your hormones are at their lowest, which means your energy levels leave much to be desired and your bed never looked more enticing. Allow your brain to rest and reflect. However, you may notice communication between your feelings side and analytical side is at an all-time high. So listen and honor your intuition, go inward, and chill the F out. Practice meditation, nurture yourself, and pile on the self-care. 
      During this phase, work towards creating a journaling habit. Try jotting down something significant that has occurred in your life or documenting how you feel about specific areas in your life (think: relationships, career, mental health) and what you can do to improve them. Finally, list out and reflect on 3-5 things you’re grateful for. 

      Follicular phase
      You probably feel like a whole new person as your period ends and you start to get your energy back. Although progesterone and testosterone levels are very low, your hormones are signaling to your brain to provide an open door for new things, beginnings, and creativity. Ask yourself what you want out of life and get creative when setting your intentions. If you’ve been itching to try out a different workout or check out the hip, new restaurant that just opened up nearby, you couldn’t ask for a better time! Lose yourself in a book or pop in your AirPods to tune into an inspiring and motivating podcast.

      Ovulation phase
      Your brain’s verbal and social centers are highly stimulated. Translation: Explore your communication abilities (be open and honest), work on relationships with others, and ask yourself who you can reach out to that would benefit from a deeper connection, whether they’re part of your work or inner circle. Go out and socialize, but keep in mind that it’s important to be intentional about who you connect with during this phase. Consider spending time with those closest to you who bring out the best in you. And when you do link up with others, live in the moment.

      Luteal phase
      Welcome to the [insert your name] show. That’s right—this phase is all about you. Take care of yourself and do more of what feels right for you. Go ahead and binge-watch your favorite guilty pleasure show (Selling Sunset, anyone?), run a warm bath, read a book, or have a glass of wine, if that’s what speaks to you. Better yet, do them all! The key is to be consistent with loving yourself.
      Your brain is at its peak when it comes to handling tasks and being detail-oriented. Take advantage of this stage by completing tasks and other projects you’ve been working on. Be prepared to set firm boundaries and learn to say “no,” speak up more, and pour into yourself. And just as the uterus sheds its lining during the week of your period, it’s time to release anything that’s no longer serving you, whether it be a job, people, habits, or beliefs.

      What This Viral Hormone Expert Eats in a Day to Balance Hormones More

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      50 Little Rituals That Will Keep You Happy, Healthy, and Inspired

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      I’m happy to report that I am just now finding my way out of a weeks-long wellness rut. Following a cold, a root canal, and too much travel, I was feeling out-of-whack—and my mind and body were taking the brunt of it. Of course, our routines need a little shaking up every once in a while–when you start going through your rituals and routines mindlessly, you’re losing the most important part of any wellness practice: paying attention to your body. For some, that might look like finding a new fitness routine to keep your work stress at bay. For others, it might mean a non-negotiable daily date with your Headspace app to give your mind a little peace.
      The truth is we all need different rituals to help us stay well throughout all the many seasons of our lives. What works for one person might not work for you. And that’s OK—listening to and embracing your unique needs is the key to living in alignment and showing up each day as your highest self. So with that, check out these 50 rituals to start weaving into your routines today. Set reminders in your calendar or add them to your planner, and make a commitment to help yourself feel energized, inspired, and good.

      For feel-good fitness:
      1. Start your day with a 10-minute walk. Pop in a podcast or enjoy the morning quiet all to yourself.
      2. Build an intuitive stretching practice. Roll out your yoga mat, stretch, and shake out whatever parts of your body need a little love.
      3. Try swimming! It’s a great low-impact, aerobic exercise. And have I mentioned it’s fun?
      4. Join a tennis league. Continue the habit you started building in the summer. Most indoor tennis facilities offer weekly doubles leagues. Suit up and sign up!
      5. Book your workout classes at the beginning of the week and note them in your calendar.
      6. Practice a morning yoga flow. Pick postures from this list to support digestion or this one to reduce anxiety.
      7. Reflect on how you feel before and after you exercise. This can be written down in your journal, on your Notes app, or even just a mental inventory. Do you feel less stressed? More energized? Happier? Noting the changes in your state of being can help reaffirm the positive benefits of movement.

      For keeping a fresh perspective:
      8. Make your bed. You might roll your eyes, but there’s something to be said for the simple act of pulling your sheets back and fluffing up your pillows. It’s a small, simple accomplishment that sets a positive tone for the rest of your day.
      9. Write your morning pages. Popularized by The Artist’s Way, this exercise requires writing three pages of stream of consciousness writing first thing in the morning. It’s a great way to clear your mind of any anxieties and identify any potential stressors before you start your day.
      10. Exchange a list of gratitudes with a friend. At the beginning or end of each day, text a list of three things you’re grateful for.
      11. Read for 30 minutes at the end of your work day. Do you fall asleep when you read before bed? Don’t have enough time in the morning? This is the perfect sweet spot when you can be sure to take a break.
      12. Buy yourself flowers. Visit a farmer’s market or your local florist and pick up a bouquet to brighten your week.
      13. Fill a mason jar with your favorite quotes. Pull from it each morning and keep your quote nearby for inspiration.
      14. Prioritize focus work in the morning. Even if you’re not a morning person, you’ll be able to approach your projects feeling mentally fresh.
      15. Make a joy-boosting playlist. Embrace the high-vibe feeling when your favorite song comes on.
      16. Create a morning to-read list. Brainstorm a list of your favorite blogs and scroll through while sipping that first cup of coffee.
      17. Make busy work more inspiring! Cue up a few go-to podcasts to have at the ready.
      18. As the final part of your work day, write your to-do list for the next day. This will help you start your morning fresh and with a clear idea of what you need to accomplish.

      For decreasing stress levels:
      19. Download a meditation app and book a 5-10 minute slot in your calendar when you’re committed to only that.
      20. Take a few mindful breaths. While this is a wonderful way to start your morning, this ritual is accessible at any time of day. Download an app like Breathwrk where you can follow along with guided, science-backed exercises.
      21. Experience nature. However you most enjoy experiencing the outdoors—whether that’s a hike or simply sitting on a park bench—be sure you’re getting some quality time outside.
      22. Connect with your community. Make time to see or talk to your people regularly throughout the week.
      23. Set aside intentional no-screen time every day. Designate at least 30 minutes without any screens in sight.
      24. Love on your pet! You do this all the time, so why not set aside specific time to snuggle your favorite fur pal?
      25. Light a candle while tackling your inbox first-thing. It might actually make the experience… enjoyable?
      26. Romanticize your evening routine. Whether it’s a relaxing bath, a candlelit dinner, or a post-work walk, make the time after you shut your computer count.
      27. Incorporate relaxing products into your sleep routine: a weighted eye pillow, a lavender pillow mist, or a comfy-cozy duvet.
      28. Working from home, it can be difficult to feel like I’ve done “enough.” Instead of guilting myself into working past dinner, I set a stopping point when I tidy up my workspace, step outside for a walk, and carry on with my evening acknowledging that I’m done with the work portion of my day.
      29. Take a warm shower before getting into bed. Trust me, it’s bliss.

      For nutritious, soul-nourishing meals:
      30. Romanticize your meals. Spend a little time giving your food an aesthetic presentation: include a range of colors and invest in a few tableware pieces you love. Play music, light a candle, pour a fun beverage. Whatever you do—stay away from your phone.
      31. Meal prep (but make it fun!). Go to your favorite grocery store during the off-hours (Trader Joe’s traffic is light Saturday midday or *very* early Sunday morning), or visit the farmers’ market. Make a list, but also set an intention to pick up an ingredient that inspires you. Take the time to chop your produce and store it in the fridge in air-tight containers. You’ll breathe a sigh of relief knowing you’re set up for the week.
      32. …Or don’t meal prep. If you find chopping veggies or stirring pasta to be a source of relaxation, use your lunch break as an opportunity to unwind.
      33. Find your favorite warm beverage. Is there anything better than cozying up to a comforting mug this time of year? Whether it’s matcha, golden milk, or a PSL, pick your favorite and enjoy your prep-and-sip ritual.
      34. Take yourself out for a pastry and coffee at your favorite café. If it’s the weekend, post up for a while with a good book.
      35. Spend some time on the weekends pouring through your favorite cookbooks, food blogs, and influencers. Gather up one or two new recipes you want to try for the week ahead.
      36. Unwind with a warm cup of tea. I love a decaffeinated chai or chamomile if I’m in need of a good night’s sleep.
      37. Pick one wellness supplement to support your healthy eating routine. Try a greens powder, daily multi-vitamin, or anything that helps you feel your best. The world of supplements is vast and complex, so pick one thing and stick with it.
      38. Before taking your first bite of a meal, say a silent gratitude. Acknowledge the people, the plants, and maybe the animals that contributed to what you’re about to eat (and if you made the dish, share a little gratitude for yourself, too!).

      For a healthy dose of self-care:
      39. Wash your sheets once a week with a fresh-smelling clean detergent.
      40. Do a quick, five-minute clean-up of your space in the morning and at night. You’ll be surprised how much of a difference a few minutes can make.
      41. Clean out your closet each season. Marie-Kondo your wardrobe and keep only the clothes that spark joy.
      42. Apply lotion mindfully. Be present for the soothing, nourishing feeling you get from using your favorite moisturizer.
      43. Create a skincare ritual you’ll look forward to. If a 10-step routine feels excessive, pick a few products you love and lean in.
      44. Set out your workout clothes, WFH wardrobe, and whatever you need for your work day the night before. Bonus points if your ritual includes prepping breakfast.
      45. If you live in a home or can find space for one outside of your apartment, buy a bird feeder and enjoy watching the little guys that visit.
      46. Sleep with your phone in a different room. The easiest way to ensure you don’t mindlessly scroll before bed? Keep your phone out of sight, out of mind. And if you use yours as an alarm, invest in this pretty purchase instead.
      47. Keep your favorite essential oil next to your bedside. Apply to your wrists and breathe in the scent.
      48. Do a morning check-in. When you open your eyes, do a body scan and notice how you feel at this present moment. What emotions are coming up? Where is your energy? Is there anything about the day that makes you feel anxious? Excited?
      49. Put a picture of yourself as a kid next to your bed, taped up on your bathroom mirror, or anywhere in your home that you pass by regularly as a reminder to honor every day of your journey.
      50. Share your highs and lows of the day with a partner, friend, or family member. At dinner or the end of your day, check in with yourself and someone important to you. This is a great way to reflect on the positives and the challenges of your day.

      How To Update Your Wellness Routine for Fall More

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      An Ayurvedic Expert Recommends These Tips To Reduce Anxiety This Season

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      Whether your family has practiced it your whole life or you’ve dabbled in a little tongue scraping here and a little yoga there, most of us have at least heard of Ayurveda. The ancient natural system of medicine (dating back more than 5,000 years) is a holistic mind-body-spirit approach to health and wellbeing, providing tools to live your best life physically, mentally, and spiritually. Consider it the OG of wellness practices. Based on the foundation that each person has a unique combination of the three Ayurvedic doshas (AKA health types or energy patterns)—vata, pitta, and kapha—the goal of Ayurveda is to strike the right balance of each element to achieve optimal health.
      If you’ve been feeling sad, scattered, or more anxious than usual, Ayurveda has an answer for that too. Fall is considered to be vata season, and is known as a time of heightened anxiety since vata is most susceptible to the ups and downs of life. The good news? Shrankhla Holecek, an ayurvedic expert and Founder of UMA Oils, let us in on Ayurvedic anxiety tips that can help reduce stress holistically—through diet, exercise, and transformative self-care rituals. It’s time to restore.  

      Meet the expert
      Shrankhla Holecek
      Ayurvedic Expert and Founder of UMA Oils
      Raised in India, Shrankhla Holecek has been immersed in the knowledge and cultural traditions of Ayurveda and holistic medicine since birth. As world-renowned expert on Ayurveda, organic skin care, and holistic health, she has been interviewed and featured in dozens of multimedia platforms. In 2016, Holecek founded UMA Oils, a luxury Ayurvedic skincare company.

      1. Maintain a daily schedule
      A change in season calls for updated routines to maintain balance and alignment with nature. And because vata‘s stability can be offset by disorganized scheduling and lack of sleep, Holecek suggested penciling in extra downtime and getting solid Zzzs. Not getting optimal sleep is known to affect mood and emotional health, which may worsen anxiety, after all. So you know the drill: Follow a consistent sleep schedule, get eight hours of sleep, and establish a wind-down routine. “Rubbing your feet with oil at night, especially one infused with relaxation-inducing botanicals, can support your body and make the day to night transition more seamless, setting you up for a night of uninterrupted rest,” Holecek said. 
      As for your morning routine, try out various practices to identify what your body is craving right now. From meditating and tongue scraping to drinking warm lemon water and dry brushing, there are many Ayurvedic rituals that are beneficial for morning time. However, adding too much to your daily routine all at once can cause more stress than anything, so start slow. No matter how you choose to spend the beginning of your day, being in tune with your mind and body is key. For example, if you feel most energized and motivated in the early afternoon, don’t force yourself to get in a workout or check off difficult tasks. Wake up slowly, fit in some time for enjoyment, and save your workouts and difficult tasks for the afternoon. 
       
      2. Get some sun
      According to Holecek, getting some sunlight can help keep your stress levels in check. The bad news: With fewer hours of daylight and cloudy forecasts (read: less sun exposure) on top of vata‘s characteristics, we’re more prone to anxiety in the fall and winter. Ayurveda to the rescue. The system of medicine also offers a daily schedule, or when to do certain activities based on energies throughout the day. Especially in fall or winter, it is recommended to wake up with the sun for more time to get exposure to sunlight. So resist the urge to snooze when your alarm goes off, and get sunlight within an hour after waking up. 
      Still not convinced? Soaking in the sun’s rays has been found to increase the calming and mood-boosting hormone serotonin and can help you get the best sleep of your life. Bottom line: Treat your mind and body to more sunlight on the reg, whether that looks like walking around the block, downward-dogging at the park, or sipping your warm lemon water outside. 
       

      3. Move your body
      With the transition to colder weather comes changes in the body, and for good reason. “Ayurveda honors change—internally within ourselves and externally within in our environment,” Holecek said. “This time of year shares many qualities that distinguish Vata: cold, dry, rough, mobile.” To balance out Vata‘s energy, stick with light, calm, and heat-generating exercises, like hot yoga, Pilates, or brisk walking. Getting your heart pumping changes your brain chemistry, increasing anti-anxiety neurochemicals, like serotonin. 
      “Regular, gentle exercise controls the movable character of Vata,” Holecek explained. “Include basic seated forward-folds like Paschimottanasana (Seated Forward Bend) in your practice. To increase strength and stability, try experimenting with standing positions like Virabhadrasana II (Warrior Pose II).” As always, pay attention to your body’s cues, and lean on restorative poses or stretching if you’re feeling worn out or overstimulated.
       
      4. Switch up your diet
      Heads up: Only hot PSLs are welcome. With the cold, dry vata vibes, shifting our eating habits to primarily warm, grounding foods and drinks and in-season produce is ideal. We’ve all heard the saying, “Food is medicine,” and eating seasonally takes it a step further by creating a greater sense of harmony and balance with our environment. The result? It can help us be more adaptable to change and practice mindfulness, which counteracts rumination and worrying (more on that to come). “Lean toward oily, moist, and smooth foods,” Holecek recommended. “Add healthy fats and oils to dishes, such as avocado, coconut, olives, buttermilk, cheese, eggs, whole milk, nuts, seeds, berries, melons, squash, zucchini, and yogurt.” Reach for cooked whole grains, root vegetables (think: sweet potatoes, carrots, and turnips), and hearty soups. Save the cold foods, iced bevvies, and dry snacks for the summertime. 
      Also, don’t pass on the digestion and mental health-enhancing effects of Ayurvedic herbs. “Adaptogenic herbs like Ashwagandha and Brahmi are particularly helpful in Vata season as they help balance an overactive mind and empower the body’s natural stress management responses,” Holecek said. Add them to baked goods, oatmeal, or your morning cup of coffee. Lastly, taking notes from hack #1, set a consistent time for your breakfast, lunch, and dinner, and avoid heavy meals at dinner to prevent disruptions in your sleep patterns.  
       
      5. Practice mindfulness
      In our fast-paced, hustle culture, we’re either going full speed ahead or on autopilot. So how do we focus our attention on present experiences and become more aware of our sensations, thoughts, and feelings without judgment? “Joy and calmness happen when you turn your attention away from problems and instead concentrate on tangible things that you can experience with your senses (sight, hearing, touch, smell, and taste),” Holecek said. In other words, mindfulness aids in reducing anxiety and depression by teaching us how to respond to stress with awareness of what is happening in the present moment.
      Aside from breathing exercises, meditation, and movement, Holecek pointed to warm oils to help bring us back to the present moment. “Oils can be powerful allies in supporting your mindfulness practice through the olfactory and transdermal benefits of their powerful ingredients. A tactile element such as aroma can be a wonderful reminder of your commitment to remain grounded and balanced throughout the day.” Keep essential oils on hand throughout the day for a quick sniff or rub on temples to bring little moments of mindfulness into your day.

      6. Listen to your skin
      It’s time to layer more than just our clothing. This time of year, the skin needs additional support to stay hydrated and nourished because, as Holecek explained, “Vata skin tends to be dry, darker, and cooler to the touch with a tendency for roughness.” Think of your skin as the check engine light to your internal health. When your skin glows, chances are your emotional well-being is on a par with it. And, ICYMI, taking care of your skin is a form of self-care, and going through the steps of your skincare routine can dramatically reduce stress levels. How’s that for a win-win? 
      That’s not to say you need to overhaul your entire skincare routine—a few minor adjustments will do the trick. “Keep the body and skin hydrated from within by drinking plenty of water,” Holecek suggested. As for ingredients and products to look out for? “Nourish from the outside [in] with gentle cleansers that won’t strip, aloe and rosewater-based toners, and nurturing oils that maintain an effective moisture barrier,” she said. “Rose oil is excellent at hydrating and nurturing dry or maturing skin, while Frankincense essential oil works at the cellular level to promote cellular regeneration necessary for battling fine lines. Pomegranate oil, rich in fatty acids, restores firmness and elasticity.” 

      7. Implement self-massage

      When it comes to Ayurvedic self-care, self-massage reigns supreme, especially in the fall, as an effective vata-pacifying method. “Loving, generous, Ayurvedic self-massage, also known as Abhyanga, is one of the most beneficial exercises for our well-being,” Holecek affirmed. “It grounds us and allows for a moment to appreciate the body and mind. When doing so in a deliberate, therapeutic way, it can help to increase circulation, reduce inflammation, boost longevity, and clear any bodily obstructions, including stagnation, heaviness, and blockages.” A recent clinical trial studying the effects of self-massage echoed Holecek’s sentiments, proving Abhyanga to be an effective way to decrease stress levels, improve quality of sleep, and enhance one’s overall quality of life.

      To give self-massage a go, Holecek suggested using warm sesame or mustard oil during the fall and winter months for their deep-tissue-de-stressing and mind-body-wellness-promoting properties. Start by rubbing the warm oil between your hands, then massage it into your scalp. Next, move from your face down to your feet, using circular movements along your joints and bones. Check out this video tutorial for more details on the technique. 

      7 Health Tips Ayurveda Taught Me That Changed My Life More

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      7 All-Natural Ways to Up Your Libido That You Haven’t Tried Yet

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      Let’s face it: We can’t expect to always have a sex drive in high gear, and it takes more than just cueing Marvin Gaye’s “Let’s Get It On” to rev it up. First things first, it’s normal and common to experience ebbs and flows in your libido. But we all deserve to reap the benefits of sexual pleasure—I’m talking less anxiety, better sleep, relief from headaches, and more. So while you can’t change your libido with the snap of a finger, there are natural remedies that can help take your sexual desire from womp womp to bow-chicka-wow-wow. Read on for seven ways to get you in the mood. The best part? There’s nothing fake about them, including the “Big O” they’ll likely lead to. 

      Add an adaptogen supplement to your routine 
      There may be no such thing as a love potion, but combine the stress-reducing and energy-boosting effects of adaptogens and you’ve got the next best thing. These plants and mushrooms can help regulate your body to return to balance, so if anxiety is getting the better of you, they step in to aid in reducing your cortisol levels. But their transformative benefits don’t stop there—the effects of adaptogens can spice things up in the bedroom. Enter: Moon Juice’s Sex Dust. Packed with a stimulating blend of adaptogens and herbs that target stress to support healthy hormonal balance, libido, and creative energy, knocking boots just got way more exciting.
      Add the natural libido supplement to your coffee, tea, or smoothie, or pair it with your favorite chocolate. With ingredients that are traceable, potently-dosed, and easily absorbed, you can rest assured that your sexual health is getting the right kind of TLC. Use code EVERYGIRL10 to get 10% off one order, and get ready to ignite your sexual spark. 

      Moon Juice
      Sex Dust
      With a combination of Shatavari, Shilajit, Epimedium, Schisandra, Cacao, and Maca, this stimulating blend of adaptogens and herbs targets stress to support healthy hormonal balance, libido, and creative energy.
      Use code EVERYGIRL10 for 10% off of your first order from Moon Juice!

      Source: @moonjuice

      Reach for aphrodisiac foods
      We’ve all heard that aphrodisiacs are said to arouse sexual desire and pleasure. But are chocolate, oysters, and strawberries really that powerful? While there’s little scientific evidence that the rumored sexy stimulants are the real deal, there are food supplements that have been proven to help you get back in the saddle: maca, ginkgo biloba, fenugreek, and pistachio nuts, to name a few. From helping increase blood flow to promoting the production of sex hormones, consider these “aphrodisiacs” your natural libido-boosting friends. But at the end of the day, you can’t go wrong with eating a nutrient-dense, hormone-balancing diet (think: high-quality, pastured meats and eggs, fruits and veggies, and healthy fats like extra virgin olive oil and avocados). 

      Show your pelvic floor some love
      If you’ve ever done a kegel exercise, you’re already ahead of the game (bravo!). The group of muscles that form a bowl-like shape between your sit bones (AKA your pelvic floor) is responsible for giving you the best “O” you’ve ever had and preventing you from peeing in your pants in bumper-to-bumper traffic. In other words, you have your pelvic floor to thank for enjoying sex and controlling your bladder and bowel movements. One red flag that your pelvic floor could use a tune-up? You guessed it, a low libido. The good news? You can improve your pelvic floor health and, in turn, your sex drive by seeking pelvic floor therapy, practicing yoga, foam rolling, and performing exercises that strengthen and target the muscle group. 

      Source: @buffy

      Get plenty of sleep
      PSA: Getting enough rest affects way more than just your beauty. Case in point: Studies show that sleep deprivation is linked to reduced sexual desire and arousal in women. When you snooze, your body restores energy and regulates hormone levels and the muscles and cells in your body repair and grow, so getting adequate sleep can make or break your sex life. Bottom line: Consistent quality sleep equals a healthy sex drive. As if you needed more reason to prioritize your Zzzs, for every additional hour of shuteye you get, your libido increases by 14%. So establish a wind-down routine (yoga stretches, anyone?), say no to caffeine after lunch, fit in movement in your day, and keep your sleeping environment at a cool to 65°F to 72°F to recharge your body and mind. The result? A heightened libido. 

      Consider a natural alternative to hormonal birth control
      Chances are you’ve been on or are currently on a type of hormonal contraceptive. And it’s no secret that hormonal birth control methods have unwelcome physical and sexual side effects, including a diminished libido. I hate to be the bearer of more bad news: A study concluded that women using a hormonal contraceptive approach experienced less frequent sexual activity, arousal, pleasure, and orgasm.
      So what’s a girl to do? Fortunately, there are natural alternatives to hormonal contraceptives. From good ol’ condoms and the “pull-out” tactic to silicone diaphragms and cervical caps, there’s no shortage of hormone-free birth control options available. Since narrowing down the best non-hormonal birth control for you should take into account the risks and benefits of each type as well as your lifestyle and personal needs, have a chat with your OBGYN and don’t be afraid to ask any questions you may have, no matter how embarrassing they may seem (there are no stupid questions after all). 

      Source: @bykwest

      Give your self-confidence a boost
      When you look at yourself in the mirror, what do you see and say to yourself? If it’s not your attributes and uplifting self-talk, we’ve got work to do (myself included). Because how we feel about ourselves and our bodies affects what goes (or doesn’t go) down between the sheets. It goes without saying that if you focus on your perceived flaws (“I wish I could get rid of the cellulite on my thighs” or “I’m not talented enough to get my dream job”), you’re not going to want to get it on. Instead, try shifting your mindset and bringing attention to your strengths, practicing words of affirmation, or hitting your favorite workout class to release those feel-good endorphins. While you’re at it, get in tune with your body, discover what arouses you, and take note of your major turn-ons (journaling always FTW). The main takeaway? Enhance your self-esteem and your sex life will thank you. 

      Communicate with your partner and/or a trusted practitioner 
      Let’s be real: Talking to your partner or your doctor about your low sex drive is anything but sexy and can be awkward AF. But what if I told you that talking about your sex life reinforces not only your relationship, but also your sexual satisfaction? And when you have a stronger emotional connection with your S.O., the chances of having mind-blowing sex gets a whole lot higher.
      Now that I have your attention, when the time is right (read: when you’re both calm and relaxed), bite the bullet and kick off the conversation with something like, “This is really uncomfortable for me, but can we find a time for me to share something about our sex life with you?” If that feels totally out of reach, use a movie, TV show, or article you can relate to as a conversation starter. Once you’ve got your heart-to-heart going, be open and honest about how you’re feeling and what you want and need. Try not to leave out the details to help your partner understand what you’re experiencing while not placing any blame on them. Remember that your sex issues won’t get solved overnight, so maintaining an open and ongoing dialogue is key.
      Say you’ve given communication with your partner and the aforementioned remedies the old college try and your libido hasn’t budged, don’t brush it aside. Seek a trusted professional, whether an OBGYN or therapist, to get to the bottom of it. Whatever the cause, having a healthy libido and fulfilling sex life is your right. 

      7 Habits of Women Who Always Have a Healthy Libido

      This post contains a sponsored inclusion of Moon Juice, but all of the opinions within are those of The Everygirl editorial board. More

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      The Lymphatic System Is Crucial for Detoxification and Immunity—Here’s What You Need To Know

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      If you’ve heard anything about the lymphatic system, the word “de-puffing” was likely used in the same sentence. And we’ve all seen celebrities like Kendall Jenner and Hailey Bieber using their trusty ice rollers and under-eye patches that promise to eradicate the puffiness. But there’s so much more to the lymphatic system than just de-puffing and trendy tools. The lymphatic system plays a huge role in detoxifying the body, and ice-rolling is just the tip of the iceberg in terms of what we can do to help support it.
      Since I’m always eager to learn more about how we can achieve optimal health, I had to dive deeper into understanding this underrated system in the body. I spoke to experts to understand what the lymphatic system does, why we should care about it, and what we can use to support our lymphatic system daily. Read on for everything they spilled.  

      In this article

      What is the lymphatic system?
      In summary, the lymphatic system is our body’s “sewage system.” According to Viviane Lieberman, a lymphatic drainage educator with Gente Beauty, it is a part of both the circulatory and immune system and is responsible for keeping fluid levels balanced and preventing infections. She shared that the lymphatic system is connected to every system in the body and carries away harmful substances, heals the body, and rebuilds bodily functions. The system works to move a liquid substance called lymph back into your circulatory system. Lymph nodes throughout the system monitor and cleanse the lymph as it filters through them, filtering out the damaged cells, bacteria, or toxins. If we want the rest of our body to run efficiently and at its peak, it’s crucial that the lymphatic system be productive.
      However, the lymphatic system doesn’t just “pump” on its own, like how the heart beats or lungs breath no matter what. Without squeezing the lymphatic vessels, the lymph sits still, and toxins and waste material can accumulate. The good news is a lot of what we already do regularly helps support our lymphatic systems, like exercise. However, if we don’t maintain our body’s lymphatic system to support the lymph movement, it can lead to symptoms such as brain fog, water retention, constipation, dehydration, digestion issues, fatigue, stress, allergies, and much more. Read on for ways to support your lymphatic system to make sure it’s working efficiently. 

      How to support your lymphatic system
      Josie Rushing, celebrity massage therapist, lymphatic drainage expert, and Founder of Brazilicious Beauty Spa, said exercising regularly, eating an anti-inflammatory diet (avoiding high-sodium and high-fat foods), drinking lots of water, and performing anti-stress activities are all great ways to make sure your lymphatic system is running smoothly. Lieberman suggested yoga, walking, or rebounding on a trampoline (when muscles are being worked, they squeeze lymphatic vessels which helps move the lymph). In terms of diet, eating foods that promote lymph flow, such as dark leafy greens, nuts, seeds, and avocado, is also beneficial, and limited adding toxins through overly processed foods. 
      If you want to take it a step further, Lieberman shared other ways to increase lymphatic flow. First up: dry brushing, which involves brushing your full body with a natural fiber brush in upward movements toward the heart before showering. Another hack is practicing a form of deep belly breathing, such as holotropic breathwork, as well as taking hot and cold showers, which create contractions and expansion in the lymphatic vessels and allows for further circulation. And finally, the trendiest way to boost the lymphatic system as of late is through lymphatic drainage massage. 

      Is lymphatic drainage massage worth the hype?
      While it has recently become popular in North America, lymphatic drainage has been around since the 1900s and has been a popular practice in Brazil for decades, according to Rushing. “We have a special way of performing it in Brazil that is finally being seen all over the world because aside from the internal benefits, there are also external benefits, such as contouring and eliminating the appearance of cellulite,” she said. Today you can get a lymphatic drainage massage done on any part of your body, from your face to your stomach or legs.
      The premise of the massage is the manipulation of the lymphatic muscles to encourage the flow of lymphatic fluid. Rushing shared that the majority of the massage is done manually and it aids in natural detoxification, rejuvenating cellular function, minimizing excess fluid retention, relieving stress on the body, balancing the nervous system, and benefiting cell oxygenation. It is also recommended by many doctors and surgeons to help with recovery after injury or surgery. 
      Rushing recommended getting a lymphatic drainage massage weekly as maintaining your lymphatic system is key to optimal health. However, if getting a lymphatic massage every week is outside the realm of possibility for you, there are tools you can use to do your own version at home. You don’t need a pricey massage to help support your lymphatic system. For your face, opt for a gua sha tool or ice roller for an easy and affordable way to maintain lymphatic drainage. As for the other parts of your body, you can try dry brushing or the legs-up-the-wall pose. And don’t forget that a good old fashion walk helps to move the lymph too. 

      Bottom line
      Just like we need a strong immune system to fight viruses, we need a well-functioning lymphatic system to promote detoxification and healthy blood flow. Bottom line: We don’t need to “detox” with diets and juice cleanses; the lymphatic system is one of the key systems in the body that’s meant to do that for us. After all, Lieberman referred to the lymphatic system as “the secret river of health.” Incorporating a few of the aforementioned tactics into your routine, making sure you’re consistently moving your body, and being aware of toxin exposure will help you support this critical system that affects every part of the body.  So whether you’re looking to relieve stress or simply improve your overall health, the lymphatic system is a great place to start.

      This Powerful Ingredient Is Said to Be the Secret to Immune Health More

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      A Manifestation Expert Shares 5 Life-Changing Hacks That You Haven’t Heard Yet

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      It seems as though a new manifestation method pops up every other week (thanks, #ManifestationTok), making it hard to know where to even begin, not to mention decipher between what’s legit and just BS. And if you’re trying to get ahead of your goal-setting for 2023, it’s prime time to nail down the practice for some serious manifesting, because there are incorrect ways to attract what you want in life–it’s not as cut and dry as “ask, and you shall receive.” So I grilled Kathleen Cameron, manifestation expert, coach, and author of Becoming The One, to set the record straight and dish out her tried-and-true hacks to live our best lives. On tap: manifesting your dreams. 

      Meet the expert
      Kathleen Cameron
      Manifestation Expert and Author
      Kathleen Cameron is a success, life, and manifestation coach. Her innovative approach to manifestation led to the creation of Diamond Academy Coaching where she helps students grow in all areas of life through online coaching and in-person seminars. Kathleen helps others step into their true potential to become the best version of themselves and facilitates bringing their goals to reality.

      1. Transform your beliefs
      Manifestation is not a one-and-done situation. You’re always manifesting, whether you realize it or not, and it starts with your thoughts. “The first step in manifesting is becoming an observer of your own thoughts,” explained Cameron. “What thoughts and beliefs are limiting and how can you move them to be empowering? That’s how you manifest!” For example, Cameron broke down the thought process of manifesting your dream home: shift your beliefs from “I’ll never live in a house that big” to “I’d love to live in a house that big” to finally, “Wow, look at me living in a house this big!” 
      The same goes for any doubts you may have about the power of manifestation. “Really opening the veil of skepticism and opening your mind to a different possibility is what is going to help you change the course of your own life,” Cameron affirmed. “Your thoughts have created the day you lived today. If you want to change your experience, you need to change your thoughts. So, what if you change your thought about manifestation?”
       

      2. Find an approach that works for you
      From journaling and vision boards to positive affirmations and the 369 method, the world is your manifestation oyster. So how do you determine which manifestation technique is the crème de la crème for you? “It comes down to the type of person you are and the type of things you enjoy doing,” Cameron stated. “It’s important to find an approach that works for you and makes you feel joy, excitement, and alignment. Choose that one.” 
      Whether you’re new to manifesting or looking for a fresh start, Cameron recommended starting with journaling. By putting pen to paper, you get in tune with your thoughts and become aware of any judgments or limiting beliefs that are blocking you from your desires. Because you’re letting your thoughts flow, you can consciously identify any that are coming from a scarcity mindset versus an abundance mindset. Then, you can work on reframing those lack-based thoughts into abundant thoughts (read: focusing on what you do have).
      There’s one caveat to journaling: Cameron warned that writing down what you want over and over doesn’t actually create consistent sustainable manifestations. It may bring about the one thing you’re going after here and there, but in order to experience a true outer transformation, you have to start with your “inside world.”  

      3. Do the inner work
      No matter how you approach manifestation, you’ve got to do a deep-dive into self-reflection and self-discovery (AKA inner work), and peel back the layers. “It’s about how you see yourself that leads to the manifestation,” expressed Cameron. “Doing it ‘incorrectly’ is when you change nothing about yourself and try to manifest something different. It all starts with you!” Cameron suggested asking yourself, “Who am I?” to uncover what you want to change about yourself. 
      Trying to attract something into your life without working through your fears, negative emotions, and limiting patterns is the most common manifesting mistake Cameron sees. Bottom line: If you’re the same person you’ve always been with the same thoughts, actions, and feelings, you won’t get different results. “The different result comes from being a different version of yourself,” she said. “Manifestation is a transformation.”

      4. Be the dream version of yourself
      It goes without saying that we all have something we want to bring to fruition, whether it’s a soulmate, job, or home. Cameron’s #1 tip to attracting whatever you want? “You need to be the dream version of yourself,” she attested. “Everything is an attraction, you attract what you are, and you attract the energy that you’re in. The first step and the most important thing to do is to make sure you’re operating on a frequency of vibration that is a match to the thing you desire. If you want to feel and attract this big love into your life, you have to be loving now.”
      Reflect on and identify who you want to be (read: your highest self): Where are you living? What do you do for work? What are you wearing? Who are you with? Then, start showing up as if you are already that person. Approach every situation and decision—no matter how big or small—as the best version of yourself. The best part? Evoking the feeling of your future self will help you align with and become her.  
       
      5. Supplement with visualization
      PSA: Your manifestation method doesn’t have to be fancy or on-trend. Cameron said visualization is the most powerful thing you could do, recommending five minutes in the morning and five minutes at night. “Visualize yourself in a scene where the manifestation has happened, then apply the feeling of the wish fulfilled,” she said. In other words, picture what you’re seeking and your highest self who already has it, down to the micro-details. “The fastest way to manifest what you want has more to do with the vividness of the image you have,” said Cameron. The winning combination is visualizing what you want, the feeling of it being fulfilled, and the belief that you have the ability to obtain it. 
      Good news: If you’ve ever created a vision board, you’re ahead of the game. By gathering words, images, or objects that represent the future you want in a tangible form (physically or digitally) will not only help you focus on your dream life, but also activate the good vibes, connections, and resources needed to realize it. If vision boarding isn’t your cup of tea, you can try listening to a guided meditation, taking a few minutes to imagine your future (best) self first thing in the morning, or saying daily affirmations (think: “I am strong, I am confident, I am motivated. My life is full of abundance.”) 
       

      The Everygirl’s Guide to Manifestation and Achieving Your Best Life More

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      The Diet Culture Myths We Still Believe That Dietitians Say To Ditch ASAP

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      Editor’s Note: This essay discusses disordered eating and diet culture. Please take care of yourself if those topics could be triggering.
      Many of us feel like we want to change our bodies instead of love them. We may want to be smaller, taller, leaner, or more toned—anything deemed worthy or acceptable in the eyes of a culture obsessed with appearance. And while changing your body is a personal decision (as it should be), there are often underlying factors at play. Enter: diet culture. But we can each work to actively step away from diet culture and embrace a kinder, gentler way to be in our bodies and take up space in the world.
      To pull away the curtain from some of the subtler ways diet culture shows up in our lives, I tapped a few dietitians with plenty of insights to share. Read on for the diet culture myths they say to drop ASAP and the healthier habits to pick up instead.

      What is diet culture?
      Diet culture promotes a world view where looking a certain way affords you a certain level of acceptance. It’s the social expectations that say we have to fit into the right boxes to deserve X, Y, and Z (and in a world where anti-fat bias runs rampant, that tends to mean healthcare, employment, and respect). More troubling news: In a recent article, The Cut cited evidence via renewed interest in celebrities’ smaller bodies and clothing brands’ inability to deliver on promises of inclusive sizing as concerning proof that thin could be, as the writer puts it, “in again.”
      Diet culture–and thinness as an ideal–has infiltrated much of our world, and it’s a challenge to step away from it completely. Even if you haven’t experienced disordered eating, you’re probably familiar with phrases like “clean eating” or doing a detox after the holidays. While on the surface, these might fall into the category of what we’ve been sold as wellness, these myths are meant to keep us focused on appearance. If that makes you angry and ready to take action, you’re in good company. So let’s separate the fact from fiction, and start ditching diet culture today.

      Myth #1: Food is either good or bad
      Vegetables, good. Sugar, bad. Smoothies, good. Ice cream, bad. Fruit, good or bad? We’ve learned to categorize food in this way—dividing what we eat into buckets of judgment. Erin Reeves, a registered dietitian at Equip, called this “an incredibly harmful mindset.” She explained that because this habit is so deeply ingrained, it can create a sense of shame, anxiety, and guilt around food, as well as lead to other eating disorder behaviors. 
      “What we need to understand is that our self-worth is not dependent on the food we eat,” said Reeves. She offered a key reminder that health is relative, and we all have different needs that make us feel our best. Rather than thinking of food as black or white, it’s important to understand that different foods nourish us in different ways, nutritional value aside. Reeves encouraged us to release the shame, and embrace the fuel, connection, and pleasure that food provides.

      Myth #2: Detox diets cause weight loss
      Alyssa Wilson, a registered and licensed dietitian and metabolic success coach for Signos Health, wants us to ditch the dangerous pattern of detox diets and cleanses. The reality? They may lead to weight loss, but only in the short term. In fact, “Detox diets can actually do more harm than good.” Instead of going all in on a detox or following a restrictive cleanse, Wilson suggested just filling your diet with whole grains, fruits and veggies, lean proteins, and healthy fats (which will help support your body and its natural ability to detox, all on its own).

      Myth #3: Avoid or limit carbs
      I remember just about every rom-com from the mid-aughts contained a protagonist who swore off carbs. It was always with a desire to fit into a smaller dress or prep for a high school reunion—a belief driven by the myth that carbs lead to weight gain. Reeves explained that our bodies need at least 50% of daily calorie intake to come from carbs. “So if someone is cutting carbs from their diet, they might lose weight only since they are excluding their body’s basic needs,” she said. But that can be dangerous water to tread. Reeves noted that this may lead to weight “gain” as the body rehydrates and replenishes its carbohydrate stores.
      What’s more–and this applies to any food group we might cut out–this all-or-nothing behavior leads to a binge-restrict cycle where we may begin to fear some foods and feel out of control around them. Reeves’ short answer? “Carbs are awesome and every single person on this earth should be incorporating them daily.”

      Myth #4: Fast food is bad
      Though convenient, tasty, and capable of satisfying your late-night cravings, fast food has been demonized in our culture for years. Wendy Lord, a registered dietitian and medical content author at Health Reporter, admitted that while fast food doesn’t contain as much nutritional value as other foods, eating it on occasion won’t ruin your health or make you gain weight. Similar to the food-is-good-or-bad divide, if we try to restrict fast food, we can cause intense cravings. Instead, by learning to adopt a more accepting view of fast food (the All Foods Fit model is great inspiration), we can see fast food—and all its deliciousness—in an entirely different light.

      Myth #5: Intuitive eating is easy and everyone should practice it
      While I once believed intuitive eating was the solution to saying goodbye to diet culture once and for all, I’ve since learned that it’s not that simple. We may have been told plain and simple that we can learn to eat when we’re hungry and stop when we’re full, but Reeves cited many other factors, such as beliefs, culture, habits, and medical histories, that add complexity to the mix. Reeves noted that intuitive eating isn’t something we can develop overnight. In fact, it’s a process that can take years for people to develop. 
      Reeves encouraged getting to the truth of why you’re turning to intuitive eating. For example, if you want to try intuitive eating to move away from diet culture, reduce anxiety and shame around food, or improve your relationship with food, go ahead and practice eating intuitively. But Reeves cautioned that intuitive eating can be disguised as a weight loss plan. Even if you have the best intentions, intuitive eating can take years to achieve. You may need to work with a specialized nutritionist, therapist, or doctor to help you get back to a place of trusting your hunger cues, needs, and body. Bottom line: There is no such thing as a one-size-fits-all approach to diet.

      Is the ‘What I Eat in a Day’ Trend Helpful or Harmful? More