WHAT WE FOUND

Do you avoid confrontation, holding back your true feelings? Keeping our emotions inside might seem safer, but it's not good for our mental, spiritual and physical well-being. If the idea of confrontation equals conflict to you, it's time to rethink. Learning to voice your feelings openly doesn’t just clear the air—it also opens doors for stronger, more genuine relationships. Speaking up and staying true to our own values is a key step towards a more fulfilling life with deeper connections to others and ourselves. Image Source : Pinterest Here’s where to start: Understand your fear What are you afraid of? Reflecting on your reasons for not speaking up is the first step towards addressing the issue. Often, these fears are rooted in childhood experiences or come from concerns about losing relationships, fear of hostility, or worries about being judged or disliked. Understanding your fear allow you to weigh what you might gain against what you fear losing. It’s very likely that the potential benefits of expressing yourself outweigh the risks. Take your time If confronting an issue on the spot feels overwhelming, it's ok to wait. Giving yourself time to process your feelings and thoughts can lead to a more effective and honest conversation. However, setting a time limit, ideally within 24-48 hours, is crucial to avoid indefinite postponement. There may never be a perfect time, so decide when you will bring it up and hold yourself accountable. Honesty Over Comfort People who dislike confrontation often use language that puts the other person's feelings before their own. You might think you are getting your point across, but in reality, you are downplaying the issue. Avoid this approach. When speaking up, speak clearly and with honesty, avoiding blame. Focus on expressing your feelings, not accusations. Using phrases like 'I felt hurt when...' instead of 'you did...' can help express your emotions clearly without making the other person defensive. Remember, it's about sharing your truth, not diminishing it to spare someone else's feelings. Remember. Not every disagreement requires confrontation. Choose your battles and focus on issues that truly matter to you. BY: ANIA HOPPNER

We strongly believe that every minute, day, week and month is an opportunity to start fresh and to learn something new is a great way of shifting your perspective and reform. Let's kick this week off with a list of seven podcast that we have listened to recently and found interesting, thought provoking, educational or fun. Find one you like or go through the list as you go through the days of the week. Image source : @chelciemay MONDAY PODCAST: Diary of a CEO EPISODE: Harvard Professor: "10 000 Steps A Day" Is A LIE! Revealing The 7 BIG LIES About Exercise, Sleep, Running, Cancer & Sugar!!! Daniel Lieberman Dr. Lieberman is the Chair of the Department of Human Evolutionary Biology at Harvard University. This conversation is a deep dive into all health related topics. Dr. Lieberman provides a guide to holistic health from the evolutionary perspective. We get to learn what kind of activity our bodies are actually built for, why most women don't find body builders attractive, what our ancestors can teach us about nutrition and who came up with "10 000 steps a day" (spoiler: it's NOT science backed!). TUESDAY PODCAST: On Purpose with Jay Shetty EPISODE: Dr. Andrew Weil ON: How to Use Foods to Fight Inflammation & Scientific Ways to Spark Your Creativity Dr. Andrew Weil is a globally renowned leader and pioneer in the field of integrative medicine. He talks different cooking oils, effects of alcohol, purpose of spirituality, properties of matcha tea and psychedelics in medicine. And we always love a good and tangible list of superfoods that we can easily incorporate in our day-to-day. WEDNESDAY PODCAST: Mimi EPISODE: #318 Free Walking Meditation "Manifestation, Abundance + Self Love" From The Superhuman Meditations App This is a transformative walking meditation that is like a soothing, warm bath of sounds and affirmations for your soul to thrive. One of the most helpful ways to recenter yourself and find new focus. THURSDAY PODCAST: Diary of a CEO EPISODE: The Man That's Ageing Backwards: "I Use My Son's Blood To Reverse My Age! I'm Now 18!" Bryan Johnson A super interesting and mind boggling episode. Steven Bartlett interviews controversial Bryan Johnson who is determined to prove that aging is not inevitable. He shares his rigorous daily schedule and anti aging routines as well as discuss the sacrifices he has had to make in order to slow down the aging process. He supports his theories with studies he has done on himself and previous research. We have to note that some points he makes seems valid, others don't so take it with a grain of salt. FRIDAY PODCAST: Unlocking Us with Brené Brown EPISODE: Brené with James Clear on Atomic Habits You have probably heard about the bestselling book "Atomic Habits" before. This episode is a conversation between the author behind it and the renowned mental health researcher Brene Brown. These is a lot of take-aways and concrete advice on how to break bad habits and build new ones. Love! SATURDAY PODCAST: On Purpose with Jay Shetty EPISODE: Mel Robbins ON: Letting Go of Negative Thoughts & Redirecting Your Energy to Self Transformation This fascinating interview with the author behind "The 5 Second Rule" and "The High 5 Habit" delves deep into mental health. Robbins explains why she likes to call dreams "directional signals" and how to deal with negative self talk in a constructive way. If you like this episode, Robbins also has her own podcast with is ranked #1 on Audible. SUNDAY PODCAST: Diary of a CEO EPISODE: The Scary New Research On Sugar& How They Made You Addicted To It! Jessie Inchauspé Yes! We really do enjoy Steven Bartlett's interviews. In this one he sits down with Jessie Inchauspé (@glucosegoddess). She is the biochemist and bestselling author who has mastered the art of managing her glucose levels. We learn about the negative affect glucose spikes has on our health and what we can do to avoid them without removing a single thing from our diet. FUN FACT: This episode is the reason to our recent obsession with apple cider vinegar and calf raises!

I believe in a holistic approach to mental health. After years of struggling with depression and feeling low mentally I have developed a regime that supports my mental health by caring for my entire being. I believe there is an interconnection and our beings are far more complex and intelligent than we can even comprehend. To manage my mind I believe I need to look at the full picture and find ways to care for my physical, mental and spiritual body to create harmony and wellbeing. PHYSICAL - We cant always think ourselves out of a state and need to help our mind by moving in some form. When the mind gets overwhelmed it often feels like an inner war and battle that we perceive is impossible to win or find a way out from. Moving your body might be the last thing you have energy to do, and just the thought alone of physical movement feels exhausting. I get it! This is where the mindset SHOW UP FOR YOURSELF became my mantra. It's like my higher self encouraging the part of me that is struggling, to understand that if I give myself something in this moment my effort will be greatly rewarded. Movement can be a walk, getting out of bed, taking a shower, getting out of the house and walking to the nearest bit of nature, working out, stretch, yoga, dance, breath work or EFT tapping. The choice of movement will be completely determined by which state you are in. The important thing to remember is to move with the energy of gentle love and compassion, reminding yourself that your effort is more than enough. MENTAL - Meditation is an incredible self awareness practice to help find inner peace and harmony. Meditation is a practice, let go of the idea of perfection. Of course there are different meditation teachings that can be effective and helpful, but don’t let meditation become another mental battle of right or wrong doing. Allow yourself to create and find a space to just be. Be ok with and allow yourself the space to feel what you are going through. I found that what consume and take in mentally is very important as well. Meaning what do I listen to and what do allow around me. I find it super helpful to seek new information and knowledge through reading books or watching documentaries related to the brain, mind and spiritual concepts. It keeps my mind curious and expanding. I find it mentally helpful to listen to anything with positive affirmation or people speaking from a optimistic solution driven perspective. Having that said also having my set of boundaries of how I allow people to speak to me, around me as well as being mindful and intentional with the kind of conversations I entertain and engage in. SPIRITUAL - Faith and trust in invisible forces has been crucial to make sense of life in my darkest moments. Yes a lot can be explained scientifically and is helpful when it comes to the human experience. In my journey I have found it so helpful and soothing to be connected to love, faith, acceptance, gratitude and trust to life. Life can feel so unfair and there is so much that we have to go through that I believe only faith in a higher power can make sense of. A bad day for my Ego is a great day for my Soul! Faith and spirituality is highly individual and your relationship to yourself, God and the Universe. I believe in taking time to go within and strengthening that connection with yourself. In the darkest moments we need the belief of light and the trust in that this too shall pass. Spirituality to me is, the acceptance and love to all that is, without judgements. The trust and belief in purpose and meaning even when I can't physically see it or intellectually understand it. Spirituality brings humility to the idea that life is so much bigger than me, yet my existence is evidence enough that I matter in it all. BY: HANNAH ANDERSSON

Lion’s Mane mushrooms have become incredibly popular recently. If you are curious but haven’t tried them, hopefully my experience can give you some insight. Image source : Pinterest What are Lion’s Mane mushrooms? Lion’s Mane mushrooms are large, white, distinctive. Used for years in traditional Chinese medicine, they’re beneficial for the brain, heart, and gut. Rich in antioxidants, they help fight inflammation in the body and boost immunity. They are also said to reduce depression and anxiety, while improving mood, memory and concentration. My mushroom journey I discovered Lion’s Mane two years ago through a supplement sample, the main ingredient was Lion’s Mane and it promised to “amplify mental performance and spark creativity”. Like most of us, I've heard many claims of 'miracle supplements' before, so to be completely honest, I didn’t expect much. At first, I didn’t feel anything at all, however after around two weeks I started noticing a significant shift. My focus and creativity improved drastically. Jobs that used to take me hours due to poor concentration were done much quicker. Writing, a passion I'd set aside because I'd been stuck staring at a blank screen for years, suddenly became possible again. I found myself in a state of creative flow. It was amazing! Image source : Pinterest Side effects About three months in, I began having sleep difficulties. It took me a while to make the connection but it resolved as soon as I stopped taking the supplement. Since then, I've experimented with different dosages to find what works for me and now I have no issues at all. Online research shows no common link between Lion’s Mane and insomnia, if anything it seems to be promoting better sleep. In other words, it doesn’t appear to be a very common side effect, it seems I was an exception. Final thoughts Lion's Mane has profoundly impacted my focus, creativity and how I feel. I intend to continue using it. They make me feel like myself, if that makes any sense! If you're considering trying Lion's Mane, I recommend starting slowly and monitoring how your body and mind react, consult your healthcare professional if you are unsure! BY: ANIA HOPPNER

Rolling out of bed early has always been tough for me, and for years working out in the morning didn't even cross my mind. I guess I just accepted that I'm not one of THEM, and told my self that mornings are a superpower very few people have. Then slowly, I realized I could claim that superpower and...enjoy it! Slowly easing in to this new routine, this is my top 3 benefits that might motivate a fellow snoozer; Health first It's an empowering feeling to kick off the day doing something for YOU! The coffee is waiting for you on the other side! Increased focus Taking care of yourself is productive! For me, working out in general - and especially in the mornings increase my work focus. It's not about the hours we work, it's about our focus, our motivation and our inspiration. For me kicking off the morning with something for myself - generates less, but more efficient hours in the office. Less crowded From the commute to the actual gym or studio, it's usually less crowded in the early mornings. Leaving home around 6 AM = a peaceful subway ride. Also - being less people in class, gives you almost like a PT session and has been giving me some valuable insights on how to develop in my training. BY: Elin Tranberg

Ice baths and cold showers have gained popularity in recent years, not just among athletes and fitness enthusiasts, but also among individuals seeking overall wellbeing. The soothing effects of these cold therapies extend beyond the physical realm, offering numerous benefits for both the body and the mind. Image source : Josefine Haaning Jensen One of the primary reasons why ice baths and cold showers are soothing to our wellbeing is their ability to reduce inflammation and promote faster muscle recovery. When exposed to cold temperatures, blood vessels constrict, flushing out waste products and reducing swelling in the muscles. This process, known as vasoconstriction, helps alleviate muscle soreness and accelerates healing, making it especially beneficial for athletes recovering from intense workouts. Additionally, cold exposure triggers the release of endorphins, often referred to as "feel-good" hormones. These endorphins act as natural painkillers and mood enhancers, promoting a sense of relaxation and euphoria. The cold also stimulates the production of norepinephrine, a neurotransmitter that improves mood, attention, and focus. Consequently, taking ice baths or cold showers can help reduce stress, anxiety, and symptoms of depression, leading to an overall improvement in mental wellbeing. Furthermore, cold therapy enhances the body's immune response by boosting the production of white blood cells. This strengthens the immune system, making it more effective at fighting off illnesses and infections. Cold exposure also improves circulation and cardiovascular health by encouraging better blood flow and regulating blood pressure. Incorporating ice baths or cold showers into a regular routine can improve sleep quality as well. The drop in body temperature after exposure to cold triggers a natural sleep-inducing response, helping individuals fall asleep faster and enjoy a more restful sleep. In summary, ice baths and cold showers are soothing to our wellbeing due to their anti-inflammatory properties, endorphin release, stress reduction, immune system enhancement, and positive effects on sleep. By incorporating these cold therapies into our lives, we can experience a holistic sense of wellbeing, both physically and mentally. BY: HANNAH ANDERSSON

Last week you got to know one of our contributors Elin and this week it's time to ask some questions to another one of our editors. So without any further ado, let's get ___physical with Alva! Go-to workouts My mentality when it comes to working out has changed a lot over the years. While it used to be all about the physical (looks and performance) I now focus more on the mental benefits of moving my body. I no longer have a strict routine or schedule for exercising I just make sure to minimize sitting down throughout the day and moving as much as I can and in as many ways I can. Just like my view on nutrition I believe that variety is key when it comes to maintaining a balanced and healthy mind and body. I love Evolutionary Biology which focuses on how our ancestors used to live when they were hunter-gatherers in order to understand what our bodies were originally built for. The research shows that our bodies are meant to be used in many different ways throughout the day - constantly moving, climbing, running, walking, carrying, swimming and throwing. I incorporate this mindset into my daily movement by combining outdoor running with intense spinning classes, weight lifting in the gym with kneading bread dough at home, reformer pilates with yoga by the lake and wall climbing inside with climbing apple trees in the backyard. This way I make sure to move my precious body throughout the day and not only during a short window of time in the morning or evening. Always in the gym bag I. HATE. CARRYING. That's why, if I go to the gym I make sure to do it early enough in the morning so I have time to come back home to wash up before heading off to school and work. That way I only have to take my phone, AirPods (I even leave the case at home) and an empty water bottle at the most. I love to feel light and prefer to carry as little as possible so that I am free to run, jump, spin around or dance whenever my heart and soul calls for it, without feeling restricted. Workout style Usually a pair of discontinued H&M leggings that I have had for years and that I still LOVE together with a sports bra and a hoodie on top that comes off within the first two minutes. And just like the rest of my wardrobe it is neutral colors always. Challenge Lately I have been really excited to improve my balance. It requires a lot of core strength which I love and challenges me to control tiny, tiny muscles that I don't tend to engage otherwise. Snacks I used to be a chronic snacker but not anymore. Instead I focus on two or three BIG meals a day that keep me full and satisfied. I have found that since I began cutting out snacks I eat way less processed foods protein bars and shakes full of artificial ingredients, my blood sugar levels are more stable, I feel less sluggish, not as hungry and more satisfied after each meal. Since I have the habit of always watching something while I eat (a habit deemed as bad by many but that I am never willing to give up) I have also come to the conclusion that I save A LOT of time since a snack always meant a 15-20 minute Youtube break that could easily turn into an hour. There is also the mental aspect of less emotional eating that used to be a big issue for me, but that is an article for another day. If I do feel like I need a snack (happens once in a blue moon since my main meals are so filling) I will opt for whole foods like a boiled egg, a fruit and some almonds. Playlist Now this might throw you off like a curveball but hear me out (and try it out) before you judge me. Never do I not listen to Disney songs while working out. I experience enough stress and negative emotions throughout the day so I don't see the point in working out to music that will make me angry. I much rather lift and run to the tunes of Moana, Avatar and The Lion King, haha, although I get it's not very common. My instagram is mostly fashion but I sometimes give a glimpse of my workouts as well along with thoughts on mental and physical health. Therefor I will end this article by shamelessly giving a shoutout to my own instagram, haha. Xx

Nothing's better than taking charge of your week and eliminating unnecessary stress with some planning and prepping right?! Mealprepping on Sundays is my healthy and time saving treat to myself <3 I usually prep breakfast, lunch and snacks. Dinner I'd prefer to keep more flexible. Here's my favorite stuff to have prepared; BREAKFAST Option 1: Overnight Oats Option 2: Chia seed pudding Option 3: Gluten free seed crackers or seed loaf. LUNCH: Option 1: Halloumi and carrot fritters with side sallad Option 2: Roasted sweet potato with feta cheese + side sallad Option 3: Quinoa sallad, I use a different mix of veggies and protein every time depending on what I have at home. (Quinoa is a great base that gives you magnesium, potassium, iron, fiber, and folate) SNACKS: Frozen dates with peanut butter - Remove the seed, add a spoon of eco peanut butter (eco pb is softer when frozen), sprinkle some sea salt and put in the freezer. This is my biggest snack craving of all time! BY: Elin Tranberg

Here are 5 biohacking techniques SOOTHE founder Hannah personally lives and swears by. Image source : TTSWTRS 1. Intermittent Fasting: Intermittent fasting is a simple yet effective biohacking technique. By cycling between periods of eating and fasting, typically with an 8-hour eating window and a 16-hour fasting period, you can regulate your metabolism, improve insulin sensitivity, and promote cellular autophagy, the body's natural cleaning process. 2. Quality Sleep: Prioritize high-quality sleep to optimize your overall health. Create a consistent sleep schedule, ensure your sleep environment is dark and quiet, and limit screen time before bedtime. Quality sleep is essential for cognitive function, mood regulation, and physical recovery. 3. Mindfulness & Meditation: Practicing mindfulness and meditation can reduce stress, enhance focus, and improve emotional well-being. Dedicate a few minutes daily to meditation, focusing on your breath or guided meditations. This technique can positively impact your mental and physical health, promoting relaxation and resilience for a busy and stressful life. 4. Regular Exercise: Exercise is a powerful biohacking tool. Engage in regular physical activity, whether it's aerobic exercises like running, cycling or swimming, strength training, or yoga. Exercise not only strengthens your body but also boosts your mood, improves cardiovascular health, and enhances cognitive function. Find what you and enjoy and stick to. Do not neglect resistance and weight training. 5. Healthy Nutrition: Fuel your body with nutritious, whole foods. Prioritize a balanced diet rich in fruits, vegetables, nuts, lean proteins, and whole grains. Consider personalized nutrition plans based on your body's needs, and consider supplements like omega-3 fatty acids or vitamin D if necessary. Avoid processed foods, excessive sugars, and unhealthy fats. Image source : TTSWTRS Remember, the key to successful biohacking is consistency. Start with small changes and gradually incorporate these techniques into your routine and make a way of life. Listen to your body, track your progress, and adjust your approach as needed. With dedication and mindfulness, these simple biohacking techniques can pave the way for optimum health and well-being. It's not about short cuts or quick fixes, it's a lifestyle! Make sure to advice with a health professional or educate yourself on the different biohacking techniques to makes sure you are making informed decisions about your individual health and wellness. BY: HANNAH ANDERSSON

Biohacking, a cutting-edge approach to health and wellness, is rapidly gaining popularity in the health and fitness community. It involves utilizing techniques to optimize and enhance one's biological functions, often through the use of technology, nutrition, and lifestyle modifications. Biohackers experiment with various methods to improve their physical and mental performance, longevity, and overall well-being. Image source : Pinterest This trend is on the rise for several reasons. In an era where individuals are increasingly seeking ways to take control of their health, biohacking offers a personalized and proactive approach. With advancements in wearable devices and genetic testing, people now have access to a wealth of data about their bodies, enabling them to make informed decisions about their health. Moreover, the prevalence of chronic health issues and the desire for peak performance have fueled the interest in biohacking. By harnessing the power of science and technology, health enthusiasts aim to optimize their biology, enhance cognitive function, and achieve better sleep, nutrition, and fitness. In essence, biohacking represents a paradigm shift in how people perceive and approach health, empowering individuals to become active participants in their well-being journey. As more individuals embrace this trend, the biohacking movement continues to gain momentum, reshaping the future of health and human potential. BY: HANNAH ANDERSSON