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      I Prioritized This Easy Daily Habit and It Transformed My Life

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      As 2021 came to a close and I got ready for a new year, I decided to forego making resolutions or goals and instead make a vision board that also included some key phrases. Instead of setting lofty goals for myself that I would most likely eventually give up on (and then be disappointed in myself), I made it a point to just focus on how I wanted to feel this year. I went into the vision board process with one main question for myself: What would living life as my highest self look like?
      As I pieced together the vision board and wrote down the key phrases that I thought represented living life as my highest self, a lot of them had a common theme—I was yearning to be better at truly enjoying the present moment, which can also be called practicing mindfulness. Instead of focusing so much on my future (or even feeling nostalgic about the past), I decided that I wanted to do things each and every day that bring me joy. I thought about romanticizing the little things, allowing myself small luxuries in life instead of waiting for a “special moment,” leaning into manifestation and a deeper connection with the world around me, and really learning that I have power over my own mindset.
      So after I had the understanding that I wanted to be more mindful this year, I had to figure out exactly how I was going to incorporate that habit into my life. I knew that doing a complete overhaul of my daily routine wasn’t realistic, so instead I decided on trying to do at least one thing every day that truly allowed me to be in the present moment. And I’ll be honest: I wasn’t great at sticking to this goal in January, but in February, I had a newfound determination to make it a priority. And now with a whole month of prioritizing mindfulness under my belt, I can honestly say that this daily habit transformed my life.

      What is mindfulness?
      According to mindful.org, mindfulness is defined as “The basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis.”
      Another important aspect of mindfulness is the acceptance of our thoughts and feelings. Instead of trying to avoid, ignore, or change them, mindfulness means truly allowing ourselves to feel and acknowledging that there is no right or wrong way to do so. Research has shown that practicing mindfulness can increase positive emotions, reduce stress, improve sleep quality, and boost self-compassion, confidence, and creativity, among other benefits.

      How it fits into my routine
      Making mindfulness a daily habit is actually much easier than it may seem because when it comes down to it, it is simply prioritizing things that bring you joy. I think that I was intimidated by it at first because “practicing mindfulness” felt like this huge undertaking that required me to build a deep connection with the universe and do things like meditate for long periods of time every day.
      But once I realized that I was already equipped to be practicing it and simply needed to tap into it and make it a priority, it weaved itself naturally into my routine. For me, it was less about adding something new and more about taking a different approach to how I interact with the world around me. I started to do things with intention rather than to just fill time. 
      Here are a few of the things that I like to do to practice daily mindfulness:

      Manifestation or gratitude journaling. Taking time to write out your thoughts, whether they are centered on practicing gratitude, manifestations, or anything else, is one of the easiest ways to connect with yourself and take inventory of how you’re really feeling.
      Do a 5-to-10-minute meditation. This is perhaps the simplest way to practice mindfulness as a daily habit. I like to cater my meditations to how I feel and what I would like to gain from them. For example, on a day I might be feeling stressed or worried about a specific problem, I will search Spotify or YouTube for an “ease meditation.”
      Read a good book. For me, choosing to read a book over watching something on TV or scrolling on my phone tends to bring me more joy in the long run. I love being able to exercise my mind while also being entertained.
      Go for a walk. A huge aspect of mindfulness is connecting to the world around you through your senses, and there’s no better way to do that than to get outside, feel sunshine and fresh air, and observe both nature and people.
      Cook a new recipe or a slightly more complex meal. Although I sometimes dread cooking myself a nice meal, I never regret it in the end. I find that trying out a slightly more complex recipe (AKA not just making something frozen from Trader Joe’s in the air fryer) is not only rewarding but also extremely meditative.
      Practice yoga. It might seem obvious, but practicing yoga is one of the most grounding activities. When I take the time–even if it’s just 10 to 20 minutes–to go to my mat and leave everything else behind for a little while, I always finish my practice feeling extremely refreshed and present.
      Spend quality time with loved ones.  It took me a little while to realize that simply spending uninterrupted quality time with the people you love is an excellent way to connect yourself with the present moment. Even if your loved ones don’t live near you, taking time out of your day to call or FaceTime them really helps build deeper connections.
      Work on a hobby. As we get older, we often forget about the things that brought us joy in our childhood or teenage years: our hobbies. Whether you enjoy painting, photography, scrapbooking, sports, or anything else, taking that time to do something purely for fun is almost guaranteed to leave you feeling more fulfilled.
      Say affirmations aloud. At the beginning of my mindfulness journey, I also made myself a list of affirmations to focus on for the year. I try to read the list out loud to myself at least once per day.
      Stop to enjoy the sunrise or sunset. Nothing really snaps me into the present moment quite like a beautiful sunrise or sunset. I find them to be one of life’s greatest simple pleasures, so whenever I see a good one, I make it a point to stop for a second and really take it in.
      Take a few deep breaths or do a quick body scan. Practicing mindfulness doesn’t have to be an activity. It can be as simple as taking five deep, refreshing breaths or closing your eyes to do a quick body scan—which simply means to bring awareness to each part of your body from your toes to the top of your head. 

      How mindfulness has impacted my life
      Although I didn’t officially challenge myself to practice mindfulness daily until last month, I feel as though I’ve been on this journey for a little while longer. Some time around last summer, I began dabbling in meditation, I gained a newfound love of walking, and I started to do things with more intention and joy. I was going through a bit of a personal rough patch, and then suddenly something clicked for me: I realized that I, alone, have the power over my own mindset and energy. I have the ability to choose how I react to things that happen to me, and I can decide for myself whether or not I allow situations or people to affect me.
      Once I had that understanding, greater contentment and connection followed. Of course, I still have my rough days, but I now am able to feel more at peace and live with more ease. And over the course of the past month, as I’ve incorporated more and more mindfulness into my daily routine, I feel more present, more grateful, and generally happier.
      And don’t get me wrong: I’m not always “living in the present moment” and spending all of my time doing the things on the list above. I love a good four-hour TikTok scroll as much as the next gal, and there are days when I simply don’t have the energy to go for a walk or do some yoga. But I’ve learned that it’s all about the small things, and those little habits that might seem meaningless actually do have the power to transform your life.

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      How To Spring Clean Your Diet, According to a Registered Dietician

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      Spring is just around the corner, and I am ready for longer days and warmer weather. With the change in season comes the need for a spring clean and time for a fresh start. While we all know about Marie Kondo-ing our wardrobes and reorganizing our living spaces, what do we know about cleaning up our diets? I don’t mean “eating clean” and restricting yourself from foods you enjoy. Instead, think of this as a time to release eating habits that no longer make you feel happy or healthy. 
      “Healthy” is a relative term that means something different to everyone, so choosing dietary preferences that fit your lifestyle will look different from mine or even your best friend’s. When it comes to making changes in your diet, it’s important to remember that you know your body best. And what better time to make healthy lifestyle changes than at the start of a new season? If your diet has been off track since the holidays, there’s no need to feel bad. Read on for ways to spring clean your diet and refresh for the new season and beyond. 

      Let go of foods that are no longer serving you
      Just like letting go of clothes that you no longer wear, spring cleaning your diet starts with letting go of foods that are no longer serving you. This includes expired food, freezer-burnt items, half-used condiments that are old, and any other foods that you won’t use (looking at you, tahini). If it’s expired, throw it out and take a mental note to not purchase that food again so you’re not wasting food. If it’s not expired but you know you won’t use it, consider donating to a local food bank.
      After you have cleared everything out, restock strategically. Keeping your favorite whole foods such as fruits, vegetables, lean protein, and nuts on hand makes it more likely that you’ll create meals packed with fiber, micronutrients, protein, and healthy fats. And it’s a surefire way to make reaching for non-nutritive options much less tempting. I’d call that a win-win. And while we are on this subject, if there are certain foods you don’t like, don’t buy them! It can be easy to feel like you have to stock up on items from the latest wellness trend, but it’s no good having wilted kale in the back of the fridge if you’re never going to eat it.

      Opt for in-season produce
      Maybe it’s because I romanticize almost everything in life, but one of my favorite things is picking out produce each week. So it comes as no surprise that new spring produce makes me equally excited. Eating in-season produce offers numerous benefits, not to mention it’s often cheaper. This spring, look for apricots, broccoli, asparagus, honeydew, and green beans, just to name a few. When shopping for in-season produce, try to make a list of fruits and vegetables you haven’t had as a way to help keep your diet from feeling monotonous. And remember, you can still reap nutritional benefits regardless of if the produce is fresh, frozen, or canned. 

      Think about what you can add
      Building balanced meals is all about what you can add to your plate, not what you need to subtract. Instead of trying to cut out less nutrient-dense options (which could lead you to feeling deprived), think about how you can add color, fiber, and flavor. This can look like incorporating vegetables into meals such as stir-fries and casseroles, sprinkling nuts and seeds on oatmeal or yogurt, and choosing healthy fats like avocados and olive oil to give meals some flavor. After all, produce gets its coloring from antioxidants, which are key to fighting inflammation. So the more colorful your plate, the more phytonutrients, minerals, and vitamins you’ll consume. 

      Cook at home more often
      It’s been a long day of work and curling up on the couch to catch up on Euphoria with a meal you didn’t have to make yourself sounds oh-so-appealing, right? I totally get it. Takeout is not only easy and convenient but also delicious. However, when you’ve ordered delivery maybe one too many times the past few weeks, it can take a definite toll on your budget and body. So how can you find ways to entice yourself to cook more at home?
      For starters, finding healthy recipes you enjoy turns preparing food at home into a labor of love instead of another task on the to-do list. And making a plan ahead of time rather than leaving it until the day of makes it less likely you’ll reach for your DoorDash app. Once you’ve got your go-tos figured out, stock up on staple ingredients to help make cooking at home a foundation of your diet. Buying nutrient-dense foods you know you love sets you up for success and makes preparing healthy meals at home much more enjoyable. 

      Be more mindful of sugar
      From Halloween to Valentine’s Day, there is no shortage of sugary treats. You shouldn’t feel shame in enjoying dessert, but consuming too many added sugars may lead to adverse health effects long term. Instead of cutting out sugar from your diet completely, look for small ways you can cut back. For example, minimizing the sugar added to your coffee or tea or replacing some of your favorite drinks or snacks with “no added sugar” options can help lower the amount of sugar you’re consuming. Reading food labels to better understand what ingredients contain sugar and looking at the added sugar amount on the product can also help you be more successful at reducing your intake. And if your sweet tooth needs satisfying, opt for naturally sweet whole foods like fruit, coconut flakes, cocoa nibs, and unsweetened yogurt. 

      Hydrate
      Water is key for so many general body functions, such as lubricating joints, keeping your skin glowing, and protecting your organs. So don’t sleep on your hydration goals this spring! A general guideline is to drink half your body weight (in ounces) of water each day, although needs may vary depending on outside temperature, exercise, and age. Bringing a water bottle with you is one of the easiest ways to ensure you will reach for water instead of other dehydrating beverages. And if you still forget to drink water throughout the day, using a straw not only makes it more convenient, but you are also more likely to drink more ounces than if you were taking a regular sip. 
      I completely understand that drinking plain water is not everyone’s cup of tea. There are many ways to flavor your water to make it taste less bland. Try adding mint leaves, lemon slices, cucumber, berries, oranges, or a combination of these to a glass of water. Additionally, drinking non-caffeinated tea or kombucha for a probiotic boost is another great way to meet your hydration needs.

      Practice mindful eating
      With the hustle and bustle of the holiday season behind us, spring is the perfect time to slow down and focus on how you’ve been eating. Maybe you find yourself aimlessly wandering to the pantry during your work-from-home day or you eat an entire bag of chips while binging your favorite show (relatable). Mindful eating is about being present in the moment and utilizing your body’s hunger and satiety cues to recognize when you are full. Although we all mindlessly eat from time to time, practicing mindfulness around food has many benefits, most notably preventing overeating and learning how to savor your food. This spring, tune into your body’s needs by taking time to slow down during your meals. This can mean sitting down at a table to eat, eating without distractions (mindless scrolling included), and pausing to check for fullness. Ask yourself: Am I still hungry or could I stop here? Take note of what your body is telling you during meals and you just might notice what it’s trying to communicate in other areas of your life too.

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      10 Foods to Eat If You Want a Better Sex Life, According to Experts

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      You’ve probably heard about aphrodisiacs like chocolate and strawberries to get you in the mood, but is there really a correlation between nutrition and sex and if so, what are the best foods for sex? While aphrodisiacs are controversial among experts (no, chocolate is not a magical food meant to make you orgasm), many healthy foods contain important nutrients that can affect hormones or increase blood flow to help increase pleasure in the bedroom (or the bathroom, back of your car, with your vibrator–no judgment!). 
      But just a reminder that libido is a vital sign—a low sex drive could be the body’s way of communicating that it needs something. Therefore, the question is not just how can we improve our sex drive, but why is our sex drive lacking in the first place? This list is not meant to replace talking to your doc about finding the root cause for a low libido.
      Also, the most important thing you can do for your pleasure is to eat a healthy diet. Any whole foods like fruits and veggies can be good for the libido since a healthy libido is a sign of a healthy body. However, I asked doctors, nutritionists, and sex experts for specific foods that contain nutrients that are directly correlated to sexual pleasure. The foods they suggested are healthy, whole foods, so they can’t hurt to eat more of (in other words, whether or not they boost sex drive, they’re still good for you). Bottom line: talk to your doctor to improve low libido, eat a balanced and nutritious diet, and feel good about enjoying the 10 foods below, knowing they are expert-approved for spicing up your sex life.

      1. Raw honey
      If you’re deciding between sweeteners to add to your coffee, you might as well choose the one that can help increase libido. “Honey is packed full of natural goodness, including a mineral known as boron,” explained Reda Elmardi, a certified nutritionist, trainer, and editor at thegymgoat.com. “Boron has been found to help strengthen the bones, enhance muscle coordination, promote protein synthesis, and help increase the natural production of testosterone.” Even though we associate testosterone with men (especially bodybuilders), every gender has a combination of sex hormones, and testosterone directly correlates to sex drive. Raw honey (look for organic or manuka varieties) may help increase the natural production of the libido hormone.

      2. Maca
      Maca might not be found in every grocery store like honey, but it’s been used for thousands of years for energy, hormonal balance, and increasing sex drive. Maca is a vegetable that grows in the mountains of Peru and is technically a cruciferous vegetable, but it is most commonly found in the U.S. in the form of a powdered supplement. And according to some studies, there might be some scientific truth to the ancient use.
      “A number of research [studies have] shown that supplementing with maca can increase sexual desire,” suggested Wendy Lord, a registered dietitian and consultant for Sensible Digs. While many studies about sex drive are performed on men (serious eye roll), a 2008 study showed maca decreased sexual dysfunction in postmenopausal women. If you’re interested in trying for yourself, first talk to your doctor about whether or not it’s right for you, and do your research for trustworthy brands. 
       
      3. Berries
      You probably already know berries are good for skin glow and contain fiber for a healthy gut, but some experts swear that they’re the secret to a better sex life. According to Dr. Markus Ploesser, an integrative psychiatrist and longevity expert, berries like strawberries and raspberries contain zinc, which is important for testosterone level regulation (that hormone associated with sex drive).
      “Blueberries contain flavonoids like anthocyanins and proanthocyanidins, which have been shown to improve sexual function,” Elmardi agreed. Elmardi cited a study published in the Journal of Sexual Medicine that found that people who ate blueberry-rich diets had increased blood flow to the genitalia after only three weeks (and when there’s more blood flow, there’s more pleasure). So what does all of this mean? Berries are a healthy source of antioxidants, phytonutrients, and fiber, so if you’re already a berry fan, keep on adding them to smoothies or eating them with yogurt, knowing you could also be getting sexual health benefits. 

      Source: Askar Abayev | Pexels

      4. Saffron
      Forget thyme and cumin–you’re going to want to cook everything with saffron from now on. It is believed that the delicious spice originated and was first cultivated in Greece, but today the spice is primarily grown in Iran, Greece, Morocco, and India. But lucky for us (and our sex drives), you can find it in most grocery stores. “The chemicals found in saffron have been shown to improve erectile dysfunction in men and increase lubrication for women,” Lord explained. A 2012 study gave women with low sexual desire 30 mg of saffron daily over four weeks and found it reduced sex-related pain and increased sexual desire and lubrication, compared to a placebo. To try for yourself, add the tasty spice to salad dressings, grains, marinades, or roasted veggies. 

      5. Oysters
      The slurpy seafood is probably not the go-to food when you think of “sexy,” but oysters have long been known for their aphrodisiac effects. While experts are divided on whether or not there’s any truth to aphrodisiacs, there’s truth to the ones that contain specific nutrients known to improve sex drive. Luckily for shellfish lovers (I had to google if oysters counted as shellfish, TBH), the fancy delicacy does. According to Dr. Ploesser, oysters boost dopamine, which is a neurotransmitter that increases libido. “Oysters are a clichéd aphrodisiac because they contain zinc, which is necessary for the production of prolactin in women,” agreed Candela Valle, the resident nutritionist for MYHIXEL. 

      6. Watermelon
      Watermelon is probably your favorite fruit come summer (so refreshing!), but it has serious benefits year-round. Besides its high water content and nutrients that are beneficial for multiple functions of the body, watermelon is doing wonders for your sex life too. “Watermelon is one of the most effective foods that contain sexually enhanced amino acids (citrulline) that helps blood vessels to relax and improve sex drive,” explained Steve Theunissen, a registered dietitian nutritionist and certified personal trainer. Yes, watermelon is 92 percent water, but the remaining 8 percent is packed with nutrients that can improve sexual health and maintain overall health. 

      7. Fenugreek
      Fenugreek originated in India and Northern Africa and dates back to six thousand years ago. Both the seeds and green leaves have been used as a spice in food and herbal medicine to treat various ailments for centuries. Turns out, it’s been boosting sexual health for a long time too. “Fenugreek contains chemicals that have properties similar to estrogen and testosterone,” Lord explained. “Research that looked at the effectiveness of fenugreek for improved sexual desire showed that it is effective in this area for both men and women.” As for why the herb affects libido? One of the reasons is that it’s a good source of zinc, which is an important nutrient related to the health of the sexual organs. 

      Source: Daria Shevtsova | Pexels

      8. Red wine
      As if we needed another reason to pour ourselves a glass, red wine might be one of the few alcoholic beverages that’s beneficial for libido (and–this may or may not be surprising to you–it’s not the alcohol that can improve your sex life). “Red wine contains quercetin, which might account for the positive response in sex drive,” said Dr. Anderson, Ph.D., a sex and relationship therapist, citing a 2009 study in The Journal of Sexual Medicine that showed one to two glasses of red wine a day increased sexual desire and lubrication in women. “Researchers noted that drinking more than two glasses of red wine daily or indulging in other types of alcoholic beverages did not produce the same results.” Sorry, spicy margaritas–you’re great for Taco Tuesdays, but not for our sex lives. 

      9. Garlic
      The key ingredient that makes pasta so delicious is another ingredient that is under-appreciated when it comes to building up sex drive. You might think garlic is a killer for your sex life (no one likes garlic breath…), but the nutrients it contains could be increasing your pleasure by lowering cortisol. Let an expert explain: “Garlic contains a compound known as allicin, which helps to naturally lower levels of a hormone known as cortisol,” Elmardi explained. “Cortisol suppresses the immune system and also suppresses the natural production of testosterone. As the allicin in garlic helps to naturally lower cortisol, this helps to keep your testosterone levels stable.” As long as garlic doesn’t upset your stomach, feel free to eat it as much as you want, as it’s loaded with nutrients that are good for many functions of the body. Maybe just pop a breath mint or two if you’re getting straight to testing out the results. 

      10. Avocados
      What can’t Instagram’s favorite fruit do!? Not only do avocados make a mean toast and a delicious pudding (a Kourtney Kardashian favorite, TYVM), but the beloved food is good for so many different functions of the body, including sex drive. “Avocados are high in vitamin E, which is a powerful antioxidant involved in widening blood vessels. As a result, you get a sufficient supply of blood to various parts of the body, including the genitals,” explained Barbara Santini, a psychologist and sex and relationship adviser. Bringing blood flow to the genitals means more of the good sensitivity that results in major pleasure. Try it as a spread on bread, cut up into salads, or made into guacamole. 

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      10 Changes To Make to Your Wellness Routine in Your 30s

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      So you probably already have a set wellness routine in place: you know to eat your veggies, fit in exercise, meditate to reduce stress, drink a lot of water, and schedule an annual checkup with your doctor. While all of these things are crucial no matter your age, the body needs different things during different periods of your life. Just like when you were changing from a child to a teen and then a teen to an adult, your body is always changing, and your wellness routine should too.
      “As women enter their 30s, they may start to notice changes to their body, whether it’s slower metabolism, looser skin, longer healing times, less energy, etc.,” explained Dr. Cindy Tsai, MD, a board-certified internal medicine physician, mindfulness teacher, and life coach. “It’s more important than ever to stick to a good self-care routine and to listen to your body so that you can stay well.” Maybe your body can’t function off of two hours of sleep like it used to in your early 20s or drinking a few glasses of wine is enough to give you a headache the next day (a far cry from slapping the bag in college).
      And while these changes may make you feel “old,” it’s a good thing—just like you are getting wiser and more confident as you grow up, you are also getting more connected to your body. The body is telling you (more like demanding) what it needs to be healthy, and that’s something that should be celebrated. If you’re not sure what adjustments your wellness routine needs as you enter your third decade, I asked doctors, OB-GYNs, nutritionists, and experts what changes women should make to their wellness routine when they hit their 30s. To quote Jenna Rink, these 10 changes will help you be 30, flirty, and thriving. 

      1. Switch up your gut health routine
      You already know that the health of your gut is important, but as the body changes with age, so does the gut. What kept your gut healthy as a child, teenager, or through your 20s might not do the trick in your 30s. You might even notice new gut issues arise that you haven’t experienced before. Why? “As we age, the gut microbiome changes and we become more susceptible to issues arising,” explained Alicia Galvin, RD, the resident dietitian for Sovereign Laboratories who is known as the functional GI dietitian. If you don’t have a gut health routine (probiotics and prebiotics, etc.), talk to your doctor about how to care for your gut microbiome and bring up any new symptoms. Galvin also recommended women in their 30s add certain supplements like liposomal bovine colostrum, but talk to your doc about what gut health routine is right for you. 

      2. Make eating well your top priority
      So eating healthier is nothing new, but the start of a new decade might be a good time to reevaluate whether your diet is serving you or not and prioritize eating well above late-night junk food binges or boozy brunches (well, most of the time). “If you have been following a ‘student diet’ through your 20s, your 30s is the time to make health your top priority,” suggested Milda Zolubaite, a disordered eating specialist at Nutrition Path. She recommended getting more knowledgable about antioxidants, vitamins, minerals, and plant-based fiber (which is especially beneficial for gut health!). “Gradually build up to 30 different kinds of fruits and vegetables a day and aim for organic to reduce toxic load of the body,” she said.
      While Zolubaite advised that your 30s is the perfect time to lay healthy eating foundations for the rest of your life, balance is always key—a few indulgences here and there won’t make a difference. Instead, what matters is that you know how to fuel your body properly, have go-to healthy meals that you can cook for yourself, and maybe ditch or reduce foods that don’t make you feel good.

      3. Focus on anti-aging and skin protection
      If you’re still using the Clean & Clear wash you used to use in middle school, we need to talk. Just like your body, your skin changes by the day, month, and decade. In your 30s, you want to focus your products more on anti-aging and protection instead of acne treatment like you might have in your teens and 20s. Mila Davis, an esthetician at Skin to Smile, explained that cellular turnover slows down significantly as we age. In your 30s, cellular turnover usually occurs every 28 to 35 days, which might accumulate more dead skin cells and cause dullness. The skin also starts to lose collagen and elastin, causing fine lines, wrinkles, and under-eye circles. Davis recommended using an exfoliator one to two times a month and asking your dermatologist about retinol to increase collagen formation.
      Lastly, sun protection is crucial at any age, but hyperpigmentation due to sun exposure becomes more common in your 30s due to the slower cellular turnover. “Although it is important to invest in a good sunscreen even before your 30s, it becomes essential during this decade of life to avoid excess sun exposure that can lead to excess collagen breakdown and accelerated aging,” Davis recommended.

      4. Spend time alone
      So maybe you don’t have the effortless lack of responsibility or ability to pull all-nighters like you did in your 20s, but every decade of your life is only getting better. At this point, you probably are more self-assured and confident than you have ever been and care less about fitting in or being liked (thank God!). While fostering the relationships that make you happy is an important part of wellness, so is spending time alone to foster the most important relationship in your life. “As you get into your 30s, you are more comfortable with who you are—make sure you spend time alone to honor yourself and your needs,” Dr. Tsai recommended. 
      “No matter your relationship status, it’s important to take yourself on dates,” agreed Ani Mirasol, MS, LCSW, CGP, a licensed clinical social worker and certified group psychotherapist. “Spending time alone increases self-love, self-trust, and self-compassion.” During this decade, alone time is probably harder to make time for as you likely have more responsibilities at work and at home, whether it’s with a significant other, kids, roommates, or pets. But it’s also when you probably need alone time the most. Take yourself out for lunch, plan a solo trip, or even just spend an afternoon doing your favorite things. 

      5. Switch up your oral routine
      You get it by now: The body is constantly changing, and every part of it needs different things at different life points and milestones. While it’s not as trendy as gut health or as visible as skincare, your oral health likely needs a change too. And since most of us haven’t updated our routine since we were kids who learned how to brush and floss, it’s not surprising. “Dental care is always focused on maintenance and prevention, and that is still true for women in their 30s,” explained Dr. Marina Gonchar, DMD, owner of Skin to Smile. Besides more frequent dentist visits and the usual brushing and flossing recommendations, Dr. Gonchar recommended women in their 30s consider a mouth guard at night. “The third decade of life can be stressful, and life stressors often lead to grinding and clenching of the teeth that results in broken fillings, chipped teeth, and pain in the jaws and face.”
      Lastly, if you are planning to become pregnant, your oral health might need some extra attention. “One of the main changes that I see women experience in their 30s is pregnancy,” Dr. Gonchar said. “Pregnant women are encouraged to see the dentist for a prophylaxis every three months instead of every six months to prevent pregnancy gingivitis and ensure proper oral health for the mother during fetal development.” Bottom line: Since every part of the body needs different things through different phases of life, talk to all of your doctors, dentists, and specialists about any adjustments you should make based on age, life circumstances, etc. 

      6. Eat breakfast
      I see you: You made it through all-nighters and 8 a.m. classes in college on double espressos, and as you started your busy career, you hit snooze until the last second possible and didn’t have time to prepare a balanced breakfast. Or maybe you lived off of McDonald’s breakfast sandwiches on the go through your 20s or never quite broke the habit of sugary cereal since you were a kid. But as you get into your 30s, it’s time to prioritize getting nourishment in the morning instead of depending on a cup of coffee to get you to lunch.
      “Having coffee for breakfast becomes a norm in our 20s, which can lead to a habit in our 30s, but it’s one of the most important habits that women in their 30s should kick,” warned Paulina Lee, MS, RD, LD, a functional dietitian and founder of Savvy Stummy. “Caffeine might curb cravings in the moment, but you’ll be left with an empty stomach and low fuel to use until your next meal. As a result, you might overeat or choose more unhealthy food choices later in the day.” Of course, properly fueling your body is important at any age, but if breakfast has historically been your last priority, use the decade change to make the time, budget, and energy to provide your body with the nutrients it needs.

      7. Review your fertility and/or birth control plan
      Right now, you and all your friends are likely in totally different phases: Some of you might have three kids or are trying to become pregnant, while others are hoping they don’t or a baby is the last thing on their mind. But getting into your 30s offers you the chance to review either your fertility or a birth control plan if you need one so that you can prepare for your future or reevaluate what is best for your body.
      “One of the most common questions I get from women who enter their 30s is, ‘Will I be able to have children when I’m ready?’,” said Dr. Renita White, MD, a board-certified OB-GYN based in Atlanta. “Even if you are not ready to have children yet, consider a preconception appointment with your OB-GYN to discuss ways to prepare for pregnancy, egg-freezing if you plan on delaying fertility plans, or even an evaluation to see if you are at higher risk for infertility.” In other words? Knowledge is power, no matter what your needs, preferences, and lifestyle look like. 
      “If you are trying to conceive or want to be pregnant someday, living fertility-friendly should be top of mind in your 30s,” agreed Mary Jane Minkin, MD, an OB-GYN and clinical professor at Yale University. “Luckily, making healthier lifestyle habits in general can positively impact fertility.” And if you know pregnancy is not in your future, reevaluate your form of birth control or managing period symptoms with your gynecologist if you haven’t reevaluated since your teens or early 20s like most women. Your hormones have changed a lot over the past 10 to 15 years, and so have our options.

      8. Sleep more and focus on brain health
      Of the doctors, nutritionists, and experts I talked to, many of them mentioned that they pay more attention to sleep hygiene and brain health with women in their 30s. “These are aspects of health that we don’t really think about in our 20s,” explained Danielle McAvoy, MSPH, RD, a registered dietitian with Strong Home Gym. “Once in their 30s, many women become more aware of memory and brain function and may find it harder to sleep through the night.”
      McAvoy recommended focusing on your intake of antioxidants (like blueberries and blackberries) and omega-3 fatty acids (like in salmon, walnuts, and flaxseeds), which both help reduce inflammation and maintain the structure of our brains as we age. As for sleep, if you find that you’re dealing with insomnia more than when you were in your 20s, talk to your doctor about lifestyle changes to help you sleep through the night, like reducing screen time before bed or waking up at the same time every day.

      9. Get annual bloodwork
      So you already know that getting an annual checkup and regular mammograms, pap smears, etc. are important (and #adulting), but getting annual bloodwork is also crucial to know what’s going on in your body. “Having regular insight on what’s going on inside your body is a key way to keep an eye on preventing health diseases,” Dr. Lee explained. “Be sure you ask your doctor to run labs to check in on your sex hormones (estrogen and  progresterone) and thryoid health. As we age, our metabolism may begin to slow down, which could be impacted by our thyroid health, especially if you’ve either been gaining weight or have trouble losing it.” Here’s your reminder that the body is constantly changing, so if you haven’t gotten regular bloodwork panel since you were in your 20s, it’s probably time to start making it more of a routine. After all, the best thing you can do for your health is to be informed.

      10. Add strength training to your exercise routine
      We love our marathon runners and cardio queens, but if your go-to routine consists of only jogging, dancing, or biking, now is an important time to add some weight training into your routine to help your body retain muscle as you get old. “Women reach peak bone mass before the age of 30, which means that after 30, you begin to lose bone mass (which is a predisposing factor for osteoporosis),” suggested Dr. Brittany Robles, an OB-GYN physician and a NASM certified personal trainer. “Resistance training can help mitigate those effects.” Cardio and weight training both have their benefits, so keep up with the routine that feels best for you. But adding in one or two days of weight lifting or getting some at-home dumbbells for movements in between cardio sessions is important for keeping your bones healthy and reducing risk for injury, especially as we age. 

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      5 Exercises That Help Beat Bloat, According to a Celebrity Trainer

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      So maybe you think exercise is only good for toning muscles or improving endurance, but there are actually dozens of reasons to exercise, and one of them is to reduce bloat. That’s right: These exercises for bloating can help eradicate that uncomfortable pain after eating a big meal or overall improve digestion. In fact, celebrity trainer Lia Bartha has an entire method, B The Method, meant to help women look and feel their very best, whether it’s improving sexual pleasure, reducing risk for injury, or alleviating bloat.
      Bartha has worked with supermodels and actors alike to strengthen, restore, and protect their bodies through pilates-based, low-impact movements. Whether you’re looking for some go-to remedies when dealing with that uncomfortable fullness after eating or you just want to incorporate more movements into your regular routine that will help improve digestion, read on for five moves Bartha recommends to reduce bloat.

      Meet the expert
      Lia Bartha
      Celebrity Fitness Instructor and Founder of B The Method
      A former dancer with scoliosis and multiple injuries, Bartha created B The Method, a mix of highly unique pilates-based, low-impact movements—with inspiration from dance and swimming—to strengthen, restore, and protect her own body. Since becoming a fitness expert, she has trained celebrities such as Martha Hunt and Aubrey Plaza.

      1. Roll down exercise
      [embedded content]
      “This popular B The Method exercise is wonderful for getting rid of bloat because it mobilizes and stretches the lower abdominal region, creating a massage-like element of the gut. Also, it’s my all-time favorite move!”
       
      2. Twisting side leg series
      [embedded content]
      “Twisting is great for relieving bloat and inflammation. I always recommend adding this element to your workouts as frequently as possible. The side of your transverse abdominis muscle rests on the ball but is actively engaged while rotating through the center of the body. The oppositional reach of the arm and leg, through the twisting movements, creates mobility in the muscles and spine but also deep into your digestive organs as well. It releases anything that may be feeling ‘stuck,’ if you know what I mean.”
       
      3. Rocking diamond
      [embedded content]
      “Laying on your back during this exercise, in a neutral pelvis, creates a deep connection with the lower abdominals and pelvic floor. The rocking motion adds the rotation/twisting element that supports digestion and circulation.”
       
      4. Bridging twisted hip dips
      [embedded content]
      “The same concept applies here when your hips are elevated toward the sky in a bridge position. The neutral pelvis element (this is key, and make sure not to tuck the pelvis, gripping the glutes) along with the rotation and dip of the hip will mobilize your digestive track and increase circulation in the entire body.”
       
      5. Quadruped extension
      [embedded content]
      “The oppositional reach of the arm and leg, starting in a quadruped stance, will create space and length in the spine and core. It forces you to connect to a deeper layer of the core by using isolated stability and balance. This ‘length and reach’ aspect can help alleviate inflammation.”
       

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

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      From 30-second TikTok videos to Lizzo swearing it’s her secret for success, manifestation is certainly having its moment. And after a few years of feeling so out of control, it only makes sense that a practice that teaches that you are in the driver’s seat of your own life would be trending (even above #fetapasta and #dogsoftiktok, thank you very much). But with all the extra noise, the actual principles of manifestation might have been misunderstood or misconstrued along the way. So whether you’re a skeptic, die-hard fan, or just a little intrigued, I set out to do my research, poll the experts, and bring you only the truth of the Instagram-loved practice promising to transform your life.
      First of all, let’s get out of the way what manifestation is not: It’s not a quick fix, it’s not magic, and it’s not an easy way to get a Chanel bag (if I see one more TikTok about manifesting expensive things…). Now that we have that out of the way, read on for what manifestation is and the tangible steps that just might attract your very best, happiest, most successful life. 

      What is manifestation?
      While it’s currently trending on TikTok, manifestation is nothing new. It’s been the subject of dozens of bestselling books (namely The Secret and The Law of Attraction Made Easy) and has been praised by thought leaders like Oprah and Deepak Chopra. But even before Oprah or the New York Times Best Sellers list, principles similar to manifestation have been used in spiritual and philosophical practices for centuries, from transcendentalism to Hinduism. The law of attraction itself was originally theorized by 19th-century spiritualist Phineas Quimby. In other words? This sh*t has world religions, historical figures, and hundreds of years to back it up. 
      To keep it simple, the basic premise of manifestation is turning thoughts into reality, but it’s not just about wishing and thinking it will come true (this is not a Cinderella story!). Manifestation is about using actions, emotions, beliefs, and habits to create your own reality. Since it became more mainstream, many people mistake manifestation for wanting something, but manifestation is less about wanting and more about creating, knowing that you are the creator of your own life. Intentional manifestation requires effort to de-program what’s no longer serving you and take action on what will. 
      Also, while manifestation is considered to be a practice, it’s something we’re doing all day every day, whether we’re aware of it or not. According to the law of attraction, what energy you put into the world is what you get back (even if it’s subconscious), so the practice of manifestation is just about being more intentional with how we’re creating our own lives.

      6 tangible steps to start manifesting right now

      1. Allow yourself to daydream more often
      A basic first step to manifesting your dreams is actually just allowing yourself to do more of what you used to do as a kid. In our stressful, busy lives, the majority of our thoughts are spent worrying about what might happen or making to-do lists for what needs to happen. We very rarely use our brainpower to get excited about what we want to happen. So the first step in manifestation is reminding ourselves that our lives are not just meant to be mundane to-do lists or routine schedules, and there are limitless possibilities for what our lives could be. To put this into practice, allow yourself time to daydream about what you want out of each bucket of your life (career, relationships, travel, etc.), just to get excited about life’s possibilities. Also, wake up every morning thinking about all the good things that could happen that day and what you want your day to look like (look—you’re already manifesting!). 

      2. Get clear about what you want to manifest
      The next step to manifesting is knowing what you want to manifest in the first place. This might sound obvious, but it’s a common mistake. For example, you might get so caught up in wanting more money that you work to manifest a promotion, but it’s still a job that’s all wrong for you. Get clear about what you want to manifest by asking yourself what you really want (like financial abundance, a loving relationship, etc.), and then check in with what actions will truly give you the results you want. Once you’re clear on what you want to manifest, you also need to get specific: Instead of “I want to be in a relationship,” define what this relationship looks and feels like and make a list of the qualities you expect in a partner. 

      3. Express what you’re manifesting
      I repeat: Manifestation is not just thinking about what you want and hoping it comes true. The action is the most important part. Expressing your goals looks different to everyone, whether it’s journaling, speaking your intentions out loud, visualizing your goals, or creating a vision board, but no matter how it clicks for you, express exactly what you want to begin putting into reality. Consistency is also important, so put your vision board somewhere where you will see it often or spend every morning meditation visualizing your goals—it will keep your manifestations at the front of your mind. Also, take ownership over what you’re manifesting. Start telling friends and family that you’re working on healing your symptoms or that 2022 is going to be the year that you hit your career breakthrough—taking ownership of and expressing your wants are what turn them into goals instead of just wishes.

      4. Make a list of action steps you can take right now
      Most people know about the law of attraction, but there’s also a crucial law of action. Manifestation is not magic—your actions form your reality, and the way you put your manifestations into practice is what brings results. Take some time to go through your list of goals and think about what steps you need to get there. For example, if you want a more fulfilling career, do you need to update your resume, network more, or take a class?
      If you’re unsure about what action steps will get you toward your goals, a helpful tip is to think about what future you would do. For example, how does “future you” act to other people, what is their morning routine like, and what do they wear to work? Even the smallest details of how we visualize our future self behaving can provide insight for how we should be acting right now. In other words, acting like the person who has already reached those goals helps you become that person. 

      5. Practice gratitude
      It may sound counterintuitive to achieve what you don’t have by being thankful for what you do have, but gratitude is a crucial part of manifestation that many people forget about. The law of attraction says that when you’re in a lack mindset (or focused on not having enough, whether it’s money, love, friendships, etc.), you will only continue to have a lack of it. Shift into an abundance mindset by focusing your energy on what you do have (gratitude!), which will help attract more of that good thing. Yes, you can focus on what you want without focusing on what you don’t have. For example, if you want a more fulfilling career, feel gratitude for the passions or experience you already have and visualize what your dream career is like, but don’t waste energy feeling down about how your career is lacking right now. Try regular journaling or making lists of what you do have, which will attract even more to you. 

      6. Let go of beliefs, habits, routines, and relationships that are holding you back
      Just like the lack mindset, negativity, fear, self-doubt, and bad habits are all potential roadblocks in your manifestation practice. Because you manifest what you give energy to, you might subconsciously bring negative things to reality as well. For example, telling yourself you’re not good enough is literally manifesting you not being good enough and not achieving that goal. Bonus tip: You may want to work with a therapist on this step, as part of the “letting go” might require healing of past traumas or getting rid of habits you are not sure how to get rid of. 
      Start by making a list of every thought pattern or habit that might be holding you back, and think of how to replace each one with a better habit or affirmation. If you feel drained or uninspired because you spend every work break scrolling through your phone, replace that habit with something that will energize and inspire you, like going for a walk or reading. And every limiting thought (“I’m not good enough”) can be replaced with a more intentional, positive affirmation (“I deserve this”).

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      So You Already Failed Your New Year’s Resolutions—Now What? I Asked Therapists What To Do

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      So the newness of your New Year’s resolutions have worn off and you’ve totally lost motivation, or maybe you even forgot about what goals you set on Jan. 1 in the first place. First of all, take a deep breath and know you are not alone. Research shows 80% of people abandon their New Year’s resolutions by February—the cycle of goal setting, loss of motivation, and eventual failure is all too common. But just because your New Year’s resolutions aren’t working out so far doesn’t mean 2022 can’t be your happiest, healthiest year yet. I asked therapists what to do if you’re in that 80% of people who have already quit their resolutions. Read on for their tips on what to do next and how to achieve your best self by 2023. 

      1. Set new (and better) goals
      Resolutions we don’t keep give us insight into what not to do, so you know better how to set goals you will achieve. Jessica Rabon, a psychologist and host of the Psych Talk podcast, explained that we often set large goals or have huge expectations. “We set grand goals without a plan and make goals that are unrealistic based on where we currently are,” she explained. So instead of focusing on the ultimate goal, set smaller, more realistic goals that will ultimately get you to where you want to be. An important part of setting a realistic goal is identifying where you are right now. Set goals that feel realistic and maybe even easy. “If we set a goal and accomplish it, we are more likely to continue working toward a larger goal,” Rabon explained.
      For example, if your overall resolution is to exercise more and you aren’t exercising at all, set a smaller goal to go for a walk two times per week or do an at-home workout one time per week. Once you accomplish that goal, you can increase the frequency and intensity (and you will be more motivated to do so). “Goals are successful when we start small so we don’t overwhelm ourselves and we loop goals into behaviors that we already do,” agreed Kristen Gingrich, a licensed therapist who practices “no BS therapy.” This can be done by taking habits you already have, like taking your dog for a walk every morning and increasing the speed or distance in which you walk them, to work toward your fitness goals.

      2. Refocus on current behaviors, not the outcome
      According to Rabon, another reason resolutions often fail is because we set goals that are out of our control. For example, weight loss is a common goal, but the exact amount of weight we lose is not fully in our control because there are a lot more factors than just diet and exercise. “A common mistake is focusing solely on the outcome rather than the behaviors that will get them there—especially if the goals are extremely broad (i.e. get healthy, improve relationships),” she explained. Setting a plan around the behavior that can help you achieve your goal will help narrow your focus and make it easier for you to recognize when you need to adjust your behaviors to better fit your goals and your life.
      If your resolutions are not working out, think of specific behaviors that will get you closer to that goal, like drinking a certain amount of water per day, eating more fruits and veggies, developing a good sleep routine, or moving every day. “What we should be looking to do is make any goal more achievable,” Gingrich agreed. “When we focus on behaviors and smaller habits, it builds confidence, so we can slowly build from that.” Focusing on smaller behaviors can then lead you to a bigger goal and ideally to your desired result.  

      3. Reframe your idea of failure
      For most of us, failure is often perceived as very black and white. “If I set a resolution to read five new books each month and in January I only read four, we perceive that as a failure because we didn’t meet our goal,” Rabon said. Instead, we could look at it as: We succeeded at reading four books. “In every perceived failure, there is a success—even if it is not obvious at first.” So if you think you failed your New Year’s resolution, you probably aren’t focusing on what you were successful with.
      “We need to acknowledge our humanness. Some weeks are going to be better than others, and that’s OK,” Gingrich said. Some weeks, we may not quite meet our goals, but we can still look at it as a success if we practiced the behavior sometimes or even just made an attempt. “We are wired to always look at the negative, but it’s important to notice the baby steps that we do take,” Gingrich advised.

      4. Prioritize self-compassion
      When we feel like we have not succeeded at a goal, our default is to be hard on ourselves, so it’s important to put in work to give yourself grace and practice self-compassion (because being critical of yourself is not motivating). “Self-compassion has three components: self-kindness, mindful awareness, and common humanity,” Rabon explained. She suggested that if you are having difficulty speaking kindly to yourself, ask yourself,  “What would I tell a friend in this situation?”
      Another way to practice self-compassion is to remind yourself that it is not only OK but should be expected to have setbacks when reaching any goal. “We typically want things quick and fast, but achieving goals and lasting changes requires a slow and steady pace,” Gingrich explained. In other words, remind yourself of the cliche that Rome wasn’t built in a day (because they didn’t see it as a failure, and neither should you).

      5. Focus on your values
      “If you can identify your values (or the things most important to you) and create goals that are in alignment with those values, you are more likely to stick with them because they align with the life you want to live,” Rabon explained. If we set goals because we think we have to rather than because it aligns with our values, we are more likely to give up on those goals. Gingrich suggested asking yourself, “Why did I want this in the first place?” This can get you in touch with the reasons you set this goal and what you were hoping to gain from achieving it. “When you identify the ‘why’ that aligns with your values, you can create other goals that may be better suited for you,” Rabon suggested. This can help you find more motivation and get you back on track. 

      6. Remind yourself that the resolution failed you, not the other way around
      While our default is often to blame laziness, lack of willpower, or busy schedules when a resolution does not work out, the truth is that we did not fail the resolution; the resolution failed us. “If a resolution did not work out, it was likely too big or did not align with what we value, and therefore, we didn’t complete it,” Rabon said. That does not mean you are a failure; it means the resolution needs to be adjusted to better fit our needs, lifestyle, and values. Not every resolution is meant to be kept—some resolutions don’t work out because they’re not what we actually need to achieve. When you realize that the resolution failed and not you, you can set new, more realistic goals for the rest of 2022 and reassess what goals you actually want to accomplish. 

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      Every Question You Could Possibly Have About CBD, Answered

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      CBD is like the popular girl in high school: No one can stop talking about it, everyone seems to universally agree that it’s great, but you still have some questions (like what makes it so popular in the first place?). Over the span of a few years, CBD went from a controversial new ingredient on the market to a wellness must-have that almost every member of our team swears by for a variety of reasons. By now, you’ve probably seen the super-ingredient in anything and everything from food to skincare to wellness products. But what really is CBD, what are the benefits, and why, oh why, is every person raving about the once-controversial ingredient?
      Because there’s still so much confusion surrounding the benefits of CBD and uncertainty about whether it is right for you or if it’s just another passing wellness fad, we went to the experts for answers. Beyond our team’s own FAQ surrounding our beloved CBD, we polled you, dear readers, in hopes that we can provide some much-needed clarification by offering answers from a CBD education expert. We talked to Autumn Mehl, the senior manager of Member Education and a CBD Dosage Specialist at our go-to source Equilibria, to find out how to shop for CBD, the real difference between CBD and marijuana, how to know if it’s right for you, and more FAQs. You asked, and we answered: Read on for clarification from an expert for the most frequently asked questions about the sometimes-confusing wellness ingredient. 

      Meet the expert
      Autumn Mehl
      Senior Manager of Member Education at Equilibria and CBD Dosage Specialist
      Autumn has worked at Equilibria for nearly three years as a CBD Dosage Specialist and cannabis educator and is now a Senior Manager of the Member Education Team. She comes by her green roots quite honestly, as her family owns and operates a medical cannabis business in Oklahoma. She’s learned about the business from the ground up and has a particular focus and passion for educating beginners about incorporating CBD and cannabis into their lives.

      What is CBD and how does it work?
      CBD is short for cannabidiol. It is one of over 150 naturally occurring compounds (AKA “cannabinoids”) found in the Cannabis sativa plant. The Cannabis sativa plant is bred and grown in two different ways: either as “industrial hemp” with less than 0.3% THC content (which makes it a completely federally legal agricultural crop in the U.S.) or for “THC-dominant cannabis or weed” that’s bred and grown to contain more than 0.3% and up to 30% THC content. 
      THC is the psychoactive part of cannabis, and a product tends to need about 10% THC content or more to cause intoxicating, “high” effects. Hemp that has lower, federally legal limits of THC has historically been grown for industrial use, such as rope and other materials. The Cannabis sativa plant can also be bred to have higher, more therapeutic amounts of CBD while maintaining the lower, federally legal limit of THC, which is where Equilibria comes into play!

      How do I know if a CBD brand is legit or certified? What makes a reputable brand? 
      CBD products are made from hemp plants, so just like many other products on the market, it’s important to investigate how the source material was treated to determine its overall quality.  
      At Equilibria, we are partnered with an incredible farm just outside Boulder, Colorado that follows rigorous measures to offer our members pure, organic, full-spectrum CBD extract without any surprises. We hand harvest the flower portion of the plant and test its quality throughout the entire process.
      A reputable CBD company will always publish its testing Certificate of Analysis, or its COA. The best COAs test for both potency and purity, meaning they test to determine the percentage of beneficial, therapeutic cannabinoids in the product as well as the purity of the plant, ensuring it is free of harmful levels of pesticides, toxins, metals, or other harmful chemicals.

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

      How do I know if it is a quality product before purchasing?
      Quality CBD products will always have a COA testing for both purity and potency. Companies should be transparent about their testing results as well as their farming practices.
      Additionally, full-spectrum CBD contains federally legal, trace amounts of THC (less than 0.3%) and can help induce the entourage effect. The entourage effect happens when THC and CBD are combined to create a synergistic effect, thus the product becomes more potent and powerful!
      Oftentimes, you’ll see smaller dosages with full-spectrum CBD bottles as opposed to other forms such as isolate CBD. Isolate CBD product is exactly that—it contains only CBD and  no key additional cannabinoids to induce the entourage effect, so it takes higher doses to achieve noticeable effects. Because Equilibria has a powerful, full-spectrum product with a variety of cannabinoids to induce the entourage effect, members often see benefits with smaller doses, typically starting between 20 mg to 30 mg of CBD each day.

      Source: Equilibria

      What is the difference between CBD and marijuana?
      When talking about cannabis products, “marijuana” typically refers to THC-containing cannabis at higher levels beyond what is federally legal. Medical dispensaries will offer a variety of medical-grade products with higher levels of THC. Some products include tinctures, gummies, chocolates, topicals, and even the actual flower, or “weed,” itself. 
      A CBD product must have a smaller, federally legal limit of less than 0.3% THC to be sold nationwide. Remember, CBD and THC are both molecules that come from the same type of plant and are both present in each plant, but the percentages differ based on how it was bred. 

      Equilibria
      Daily Gummies
      Use code THEEVERYGIRL for 20% off your first order!

      What is the difference between CBD and hemp oil?
      While oil can be extracted from hemp seeds, this oil—commonly referred to as “hemp seed oil”—is not the same as CBD. It generally contains no CBD at all. CBD oil is extracted from the hemp flower using a different process from extracting hemp seed oil and, in Equilibria’s case, using only the flowers of the hemp plant for the purest CBD possible. The therapeutic compounds that provide benefit are within the flower, which is why it’s important that your product is a CBD oil, not a hemp seed oil.

      Can CBD impact a drug test?
      Everyone’s body chemistry is different, so drug testing is kind of a gray area; we don’t know for sure how your body will metabolize our products. However, it is possible to test positive on a drug test with daily and consistent use of full-spectrum CBD. 
      Think of it like consuming alcohol. If a beer is 5% ABV/Alcohol By Volume (like how our products contain 0.3% THC or less), the amount you consume determines your BAC/Blood Alcohol Level (or in this case, THC level in the bloodstream). So the more you ingest at a time, the more likely it will be detected on a test.
      If you’re worried, I’d recommend grabbing an over-the-counter THC test at your local pharmacy to find out for sure. When possible, we also recommend asking for a blood test rather than a urine test if you have the opportunity, as blood tests tend to be more accurate than urine tests. All of our products are federally legal, so you can also supply your employer with our lab results if they have further questions.

      Does CBD get you high?
      Since all of our Equilibria products are made with full-spectrum CBD, they do contain small trace amounts of THC—but always less than 0.3%, which means they are federally legal! We find the average dosage among our members overall is around 20 mg to 50 mg of full-spectrum CBD per day, which is not considered enough to elicit psychotropic effects (or in other words, won’t get you high!).
      However, if you have a history of being sensitive to THC at very low doses, we always recommend starting slowly and easing into a routine with one of our Regular Strength products that offer dynamic dosing options (Daily Drops or Daily Gummies). This way, we can start low and slow, only increasing when needed. You can always add doses, but you can’t take them away! 
      Remember, the main advantage of including trace amounts of THC is that it will help induce the entourage effect, making your product more powerful and potent.
      Due to each individual’s unique body chemistry, full-spectrum CBD may affect everyone a bit differently. With that being said, any time you plan to try a new product, a new dosage routine change, an increase to your dosage, or any other modifications to a personalized routine, we strongly advise trialing any changes on a day when you can be at home and closely observe how you feel. This will help you better understand how your body is responding and avoid any surprises as you adjust.

      Source: Equilibria

      Where should a beginner start with CBD?
      Before starting your CBD routine, it’s always a great idea to reflect and journal about the benefits you’d like to experience with your CBD routine, like “I’d like to finally get a full night’s sleep without waking up” or “I’d like to feel less stressed and more productive at work.” Being clear about why you’re using CBD will help you determine the best products and the best time of day to take your doses. 
      For example, if you need help sleeping through the night, a slow-release option like a softgel or gummy might be a good option, and taking those closer to bedtime can help support you through the night. If you need help feeling focused and less stressed at work, our fast-acting Daily Drops, which offer flexible, dynamic dosing options, can be useful for small, calming daytime doses and even extra, episodic doses if your workday goes awry! 

      Equilibria
      Daily Softgels
      Use code THEEVERYGIRL for 20% off your first order!

      Our members typically find positive benefits by starting a CBD routine with about 20 mg to 30 mg each day.
      If you’ve been trying CBD for about a week and aren’t seeing the results you want, that’s OK! We typically recommend trying your CBD products for around seven days, then meeting with your Dosage Specialist to talk about your experience so far and make any changes. We like to see positive benefits in the first one to three weeks and often see the best results after three months of consistent use.
      The full effects of CBD may only remain in your system for four to 12 hours, so it’sx important to be thoughtful and consistent with your CBD intake. The goal is to maximize the strength and effectiveness of the body’s endocannabinoid system. Consider your health goals to determine the best time of day to take your CBD—you may find it’s best to dose at night before bed and again in the morning during breakfast.

      Equilibria
      Roller Duo
      Use code THEEVERYGIRL for 20% off your first order!

      How do I figure out what CBD dose is right for me?
      To get started on your CBD journey, we recommend taking our Get Started Quiz. This quiz will recommend products to address your specific health needs. Once you purchase, you’ll also have access to a personalized routine page that’s designed just for you!   
      Your ideal CBD dose has a lot to do with the amount of stress and cortisol you’ve experienced in your lifetime. Chronic issues like discomfort, stress, or sleep problems over several years can cause our body to deplete its own endocannabinoids, our body’s regulatory molecules. So folks who are under a lot of daily stress or dealing with chronic issues may benefit from a larger CBD dose. 
      When asking yourself, “how much CBD should I take?,” remember to start low and go slow. This means starting with a low dosage of CBD and slowly working up to increase the dosage over time. The best results with CBD come with time, so it’s best not to rush into things. Think of your daily CBD dose as a marathon, not a sprint!
      Most Equilibria members start with a CBD daily dose of 20 mg to 30 mg. This gives us a good starting point to gauge the effects in your body. Here at Equilibria, we want to empower our members to listen to their bodies and tune into the impact they’re experiencing.
      CBD has what’s known as a biphasic response, meaning that if you take too little or too much CBD, your CBD likely won’t provide the effects you’re looking for. Therefore, it’s best to try to find your “sweet spot” dosage, which is the dosage where you’re seeing the benefits you’re looking for without tipping over into feeling groggy or drowsy. Some of our long-term members take anywhere from 20 mg to 50 mg of CBD each day.

      Source: Equilibria

      Do you feel a difference right away?
      CBD does take time to build up in your system, so whether or not you start out with the right routine, this is not wasted time! We love seeing positive benefits in the first one to three weeks but often see the best results after two to three months. 
      Some people may feel the effects of their first few doses more strongly than others. This is typical, especially of those who have never tried a CBD product before. Once the body adjusts and “understands” CBD better, your experience will evolve! Connect with a Dosage Specialist to help you adjust your dosage and routine. 

      Equilibria
      Relief Balm
      Use code THEEVERYGIRL for 20% off!

      If I am taking CBD and not noticing a difference, what should I do?
      If you’re taking between 20 mg to 30 mg of Equilibria CBD each day for more than fourr weeks and have not noted any benefits, it may be time to adjust your routine’s dosage and/or timing. Members with more severe, long-term health goals may need more time to see the benefits of CBD. 
      For example, if you’ve been dealing with sleep issues for over 10 years, it will likely take more than 4 weeks to improve with a plant-based product. Give it time to build up! And amplify your results by connecting with a Dosage Specialist to help steer you in the right direction. We are here to help! 

      Source: Equilibria

      Is it possible to use too much CBD?
      Although the World Health Organization (WHO) published a safety report stating that you cannot overdose on CBD, more CBD is not always better! CBD has a biphasic effect, which means that too little or too much could be ineffective. To find your “sweet spot” dose, we always recommend going low and slow with your doses and journaling to record your reaction to your doses.
      Typically, our members start with an average of 20 mg to 30 mg of CBD per day to gently ease into a routine. Overall, our members with more established routines take between 20 mg and 50 mg on average. However, if you notice any of the following signs, you may want to consider decreasing your dose:

      A sustained increase in drowsiness or sedation during the daytime hours that doesn’t taper off after the first five to seven days of starting your routine
      An increase in intensity and/or frequency of headaches that does not lessen after the first five to seven days of starting your routine, even after increasing your daily water intake
      GI upset that does not lessen after the first five to seven days of starting your routine, even after pairing your CBD dose with food and increasing your daily water intake
      Noticing that CBD seems to elicit the opposite effect of what you were hoping to accomplish (e.g. instead of helping you wind down for sleep, you notice that CBD energizes you)

      Can CBD cause long-term health effects?
      Because CBD was made federally legal in 2018, there are not enough long-term studies on CBD and side effects to fully address this. CBD influences the endocannabinoid system, a biological system that works to help our bodies achieve balance. As the body rebalances itself and adjusts to CBD, some members experience side effects at the beginning of their routines, which usually fade with time. 
      The presence or absence of side effects may depend on many variables such as your body chemistry, environmental considerations, health conditions, and any medications you might be taking. Therefore, it’s essential to talk to your health care provider before incorporating CBD into your routine to understand if CBD is a good fit for you.
      Common side effects include drowsiness, nausea, headaches, dry eyes, or dry throat.If you’re noticing some of these effects as you start your CBD routine, you’re not alone! Some of our members tell us that they see some side effects when they first begin their CBD routines and find that the effects typically go away on their own after a few weeks. Cannabis in general can be dehydrating, so when starting a CBD routine, it’s important to hydrate, hydrate, hydrate!

      Can CBD make you sleepy during the day?
      Drowsiness during the daytime, or anytime when you are normally alert, is an indication that the CBD dosage you’re taking might be more than needed. If you ever find yourself more relaxed in the daytime than intended, consider decreasing your dosage by half and reaching out to your Dosage Specialist for additional support! 

      Can pregnant women use CBD?
      We work with a number of women who are interested in trying CBD while trying to conceive, during pregnancy, and while breastfeeding. At this time, there is simply not enough research in this area on pregnant and breastfeeding people for us to have a strong stance in one way or the other. Ultimately, whether or not you use CBD during this time comes down to a discussion between you and your health care provider in order to make a safe and informed decision before introducing something new, like CBD, into your daily routine. If you decide to take CBD during this time, we are here for you! Otherwise, you can always adjust your subscription to allow for this time.

      This post is sponsored by Equilibria, but all of the opinions within are those of The Everygirl editorial board. More