Superior Self - Blog

Marriage Shifts in Your 60s

3/17/2025

Marriage in your 60s often looks different from earlier stages of life. With children grown, careers winding down, and retirement on the horizon, couples may find themselves facing a new dynamic in their relationship. For some, this period brings renewed closeness and the opportunity to rediscover each other without the distractions of work and family responsibilities. For others, it can highlight long-standing issues that were previously overshadowed by the busyness of life. Adjusting to these changes requires open communication, flexibility, and a willingness to evolve together.

One of the most significant shifts in marriage during this stage is how couples spend their time together. Retirement or reduced work schedules can lead to an increase in shared activities, which can either strengthen the bond or create friction if personal interests and expectations aren’t aligned. Some couples take this opportunity to travel, start new hobbies, or even embark on new business ventures together. Others may struggle with the sudden shift from structured routines to unstructured days, leading to feelings of restlessness or frustration. Maintaining individual interests while fostering shared experiences can help create balance.

Health changes can also play a crucial role in how marriages evolve in one's 60s. As partners begin to experience aging-related health concerns, caregiving dynamics may come into play. One spouse may find themselves taking on more responsibility, which can lead to emotional and physical strain if not managed with support and understanding. At the same time, prioritizing health together—whether through exercise, healthy eating, or regular medical checkups—can create a sense of teamwork and mutual care. Addressing these challenges early and planning ahead can make this transition smoother for both partners.

Finally, emotional intimacy and connection take on new importance in this phase of marriage. With fewer external pressures, couples have the chance to deepen their bond, reflect on their shared history, and set new goals for the future. For some, this might mean reigniting romance, while for others, it could involve redefining what companionship looks like. However, some couples may realize they have grown apart, leading to an increase in "gray divorces"—a growing trend among those over 60. Whether staying together or choosing separate paths, navigating these shifts with honesty and care ensures that this stage of marriage and relationships is fulfilling and meaningful.

Blessings,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

Rising Food Costs: Inflation, Diseases, and Policy

3/10/2025

Inflation affects nearly every aspect of daily life, but one of the most concerning consequences is its impact on nutritional health. As food prices continue to rise, many individuals and families are forced to make difficult choices about what they can afford to eat. Nutritious whole foods such as fresh fruits, vegetables, lean proteins, and whole grains often come with a higher price tag, while processed and calorie-dense foods remain more affordable. This economic pressure can push consumers toward cheaper, less nutritious options, ultimately affecting overall health and well-being.

One of the most significant risks of inflation-driven dietary changes is the rise in food insecurity and malnutrition. When healthy foods become financially out of reach, individuals may rely more on highly processed foods that are high in refined sugars, unhealthy fats, and artificial additives. Over time, this shift in diet can lead to increased rates of obesity, diabetes, heart disease, and other chronic conditions. At the same time, those struggling with severe food insecurity may experience undernutrition, leading to deficiencies in essential vitamins and minerals, weakened immune function, and developmental issues in children.

Recent crises have exacerbated these challenges. For instance, outbreaks of bird flu have severely affected the poultry industry across the United States, leading to significant egg shortages and a 20.3 percent price increase expected in 2025, as reported by the United States Department of Agriculture. This crisis, caused by an unprecedented number of chicken deaths, has not only left consumers battling high prices and limited availability of eggs but also forced restaurants and bakeries dependent on eggs to alter their pricing and recipes in order to sustain their businesses. Additionally, foodborne illness outbreaks, such as the widespread E. coli outbreak at a popular fast-food chain in late 2024, have heightened concerns about food safety and further strained consumer confidence in the food supply.

Recent policy decisions have further complicated the landscape of food affordability and nutritional health. For instance, President Donald Trump's administration has proposed significant cuts to the Supplemental Nutrition Assistance Program (SNAP), which could make it harder for millions of low-income individuals to access the groceries they need. citeturn0search10 Additionally, the administration's imposition of tariffs on imports from countries like Canada, China, and Mexico has led to increased costs for various food items, including fresh produce and electronics, creating inflationary pressures and supply chain disruptions. These policy actions have contributed to rising food prices, further straining the budgets of American families.

Despite these challenges, there are ways to navigate inflation while maintaining a nutritious diet. Strategies such as buying in bulk, opting for frozen or canned produce (without added sugars or preservatives), and focusing on affordable yet nutrient-dense staples like beans, lentils, and whole grains can help stretch a food budget. Additionally, community initiatives such as food co-ops, urban farming, and local food banks can provide more accessible options for healthy eating. As inflation continues to shape the way people approach nutrition, it is essential to prioritize policies and resources that ensure everyone has access to affordable, healthy food.

I want to hear how you are dealing with inflation and your grocery bill.
In Gratitude,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

What is BUTI YOGA?

3/3/2025

Buti Yoga is more than just a workout—it’s a movement that blends power, rhythm, and self-expression. This unique practice fuses traditional yoga with high-intensity interval training (HIIT), tribal dance, and deep abdominal toning to create a dynamic and empowering experience. Unlike conventional yoga, which often focuses on stillness and controlled movements, Buti Yoga encourages practitioners to embrace their primal energy, moving in a way that feels natural and uninhibited. The result is not only a physically intense workout but also a deeply liberating and cathartic experience.

One of the standout features of Buti Yoga is its emphasis on spiraling movements, which activate and strengthen the deep core muscles in a way that traditional workouts often miss. By integrating elements of dance and plyometrics (explosive movements), Buti Yoga helps improve cardiovascular endurance, flexibility, and muscle tone. The practice is designed to be high-energy, often set to upbeat, tribal-inspired music that encourages participants to let go of self-doubt and move freely. Many who practice Buti Yoga report not only improved physical strength but also increased confidence and a sense of empowerment.

Scientifically, the practice is rooted in movement patterns that activate the body's fascia system—connective tissue that influences mobility, flexibility, and injury prevention. The spiral and undulating motions used in Buti Yoga help release adhesions and tension in the fascia, allowing for greater fluidity of movement and enhanced muscle function. This type of movement therapy has been linked to increased blood flow, improved neuromuscular connections, and better overall body awareness. By working with the body's natural energy pathways, Buti Yoga not only strengthens muscles but also supports long-term mobility and injury prevention.

Founded in 2010 by celebrity trainer Bizzie Gold, Buti Yoga was designed as a practice that fuses fitness with deep personal transformation. Gold, who has a background in psychology, yoga, and holistic wellness, developed Buti Yoga as a way to help people break free from limiting beliefs and reconnect with their inner power. Her method is built on the philosophy that movement is a form of self-expression and healing, rather than just a way to burn calories. As Buti Yoga continues to grow in popularity, more people are discovering its transformative power—not just for the body, but for the mind and spirit as well.

Have you tried this type of fitness experience? If so, what was your experience like? Would you try it? I want to hear from you.
Sincerely,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

Health Trends in 2025

2/24/2025

As we move through 2025, the health and wellness industry continues to evolve, driven by advancements in technology, new research, and changing consumer preferences. One of the biggest trends shaping the year is the rise of personalized healthcare. With AI-driven diagnostics, wearable health trackers, and genetic testing becoming more accessible, people can now tailor their diets, fitness routines, and medical treatments to their unique genetic and lifestyle profiles. This shift toward precision health is helping individuals make more informed decisions, leading to better long-term wellness outcomes.

Another major trend gaining momentum is the focus on mental well-being. While physical health has always been a priority, 2025 sees an increasing emphasis on holistic wellness, with mindfulness practices, therapy apps, and workplace mental health programs becoming more mainstream. Companies are investing in stress-reduction strategies, and digital platforms offering guided meditation, cognitive behavioral therapy, and AI-powered mental health support are seeing a surge in users. The stigma around mental health is diminishing, making it easier for people to seek the help they need.

Nutrition trends in 2025 are also evolving, with a growing shift toward sustainable and functional foods. Plant-based diets continue to rise in popularity, but there is also an increasing interest in lab-grown meat, personalized nutrition supplements, and gut-health-focused foods such as probiotics and prebiotics. Additionally, alternative protein sources like insect-based foods and algae are gaining traction as people look for environmentally friendly ways to meet their nutritional needs. The emphasis is on foods that not only nourish the body but also contribute to planetary health.

Finally, fitness trends in 2025 are embracing technology more than ever. Virtual reality (VR) and augmented reality (AR) workouts are revolutionizing home exercise routines, making fitness more engaging and accessible. Hybrid workout models—combining in-person training with virtual coaching—are becoming the norm. Additionally, biohacking practices such as cold therapy, red light therapy, and sleep optimization are gaining popularity among those looking to maximize their physical performance and longevity. As science continues to uncover new ways to enhance well-being, the future of health looks more personalized, innovative, and holistic than ever before.

What are you waiting for? It is easier than ever to access better health day by day. Do not feel overwhelmed. Remember, baby steps are steps after all.

Blessings,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

Do Fish Have Feelings?

2/17/2025

This week's blog is a result of my own musing on my "aquarium blog" and ownership of fish as pets. Feel free to read last week's blog about the mental health benefits of being around aquariums.

For years, fish have been dismissed as cold, instinct-driven creatures, seemingly incapable of complex emotions. Unlike mammals, they don’t have expressive faces, and their behaviors are often misinterpreted as robotic or simplistic. However, emerging scientific research suggests that fish are far more emotionally sophisticated than we once believed. From experiencing stress and fear to forming social bonds and even showing signs of pleasure, fish may have rich inner lives that deserve our attention.

Studies have revealed that fish can experience pain and distress in ways strikingly similar to mammals. When exposed to harmful stimuli, they not only exhibit avoidance behaviors but also show physiological stress responses, such as increased cortisol levels. Some species, like cichlids, have even demonstrated signs of anxiety and depression when placed in isolation or deprived of stimulating environments. These findings challenge the outdated notion that fish lack the neural capacity for emotions, urging us to reconsider how we treat them in captivity, fishing industries, and aquariums.

Beyond fear and stress, fish also display positive emotions and complex social interactions. Cleaner fish, for instance, build trust-based relationships with their "clients," remembering past interactions and adjusting their behavior accordingly. Certain species, such as angelfish and catfish, form long-term partnerships, showing signs of companionship and distress when separated. Even playful behaviors have been observed in species like manta rays, suggesting that fish are not just surviving but actively engaging with their environments in ways that bring them comfort and stimulation.

Recognizing the emotional lives of fish has profound ethical implications. If they can feel fear, stress, and even joy, then practices such as commercial fishing, recreational angling, and inadequate aquarium care take on a new moral weight. It’s time we shift our perspective, not only appreciating fish as fascinating aquatic beings but also treating them with the same ethical considerations we extend to other animals. As science continues to uncover the depth of their emotions, one thing becomes clear—fish deserve far more respect and compassion than they currently receive.

Sincerely,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

Mental Health Benefits of an Aquarium

2/10/2025

When I was a child of about 9, I won a goldfish at a church carnival. I brought it home, but didn't know how to take care of it properly. My father would not allow me to have a filter or heater added to my fish bowl because he didn't trust the electricity going into water. Needless to say, the goldfish didn't live very long. I cried. Soon thereafter, my father took me to the pet store and bought me a 2 gallon fish bowl and 2 goldfish. I changed the water every week, but was not aware of the chemical drops one had to put in the water during changes. Needless to say, the goldfish did not fare well.

More than once, I tried to talk my father into buying me a real aquarium with all of the bells and whistles, but he stated, "Electricity and water just don't go together." He thought the whole house would blow fuses or explode. Over my childhood, I kept trying almost every year. I finally went to the library and checked out books about how to care for fish in an aquarium. I felt so guilty when my fish died. As a Scorpio (a water sign in the western astrology), I felt connected to water and water life.

As an adult, on Christmas eve in 1997, my friend bought me a 5 gallon aquarium and some fresh water fish. She bought me the chemicals, the filtration system, a heater and lights. I finally committed to the peaceful serenity that taking care of pets (my first) provided for me. I researched everything I could about a home aquarium and felt so happy to finally have a "real" aquarium. Over the years I graduated myself to a 29 gallon aquarium with rounded corners without any black or clear glue, so I had a full frontal unobstructed view. It brings me great joy.

Fish have a profound impact on human well-being, particularly when observed in aquariums. Numerous studies have demonstrated that spending time in spaces with aquariums can lead to significant mental and physical health benefits. For instance, research published in Environment & Behavior found that viewing aquarium displays resulted in noticeable reductions in blood pressure and heart rate, indicating a calming effect on the observer.

Further studies have linked interaction with fish in aquariums to outcomes such as reduced anxiety, increased tolerance to pain, and improvements in nutritional intake and body weight among residents of specialized dementia units. These findings suggest that aquariums can serve as therapeutic tools, providing comfort and relaxation to individuals in various settings.

The presence of an aquarium can also enhance mood and promote relaxation. A study indicated that participants experienced greater perceptions of relaxation and improved mood, along with reduced anxiety, during or after viewing live fish compared to other conditions. This suggests that aquariums can serve as a calming distraction, helping individuals shift their focus from stressors to the tranquil movements of aquatic life.

Incorporating aquariums into personal or communal spaces not only enriches the environment aesthetically but also contributes to mental health and well-being. As we continue to uncover the emotional lives of fish, it becomes evident that our relationship with these aquatic creatures is mutually beneficial. By providing them with compassionate care and respectful habitats, we, in turn, create spaces that foster our own emotional and psychological health.

Did you grow up with a fish tank or aquarium in the home? Did you go to a large aquarium as a field trip when a student in school? What was that experience like for you? I invite you to reach out to me and share your memories.

Sincerely,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

Bibliography

Cracknell, D., White, M., Pahl, S., Nichols, W., & Depledge, M. (2015). Marine Biota and Psychological Well-Being: A Preliminary Examination of Dose–Response Effects in an Aquarium Setting. Environment & Behavior, 47(7), 798–825. https://www.sciencedaily.com/releases/2015/07/150729215632.htm
Edwards, T. M., & Beck, A. M. (2002). Animal-Assisted Therapy and Nutrition in Alzheimer's Disease. Western Journal of Nursing Research, 24(6), 697–712. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6663029/
Cracknell, D., White, M., Pahl, S., & Depledge, M. (2016). A Preliminary Investigation into the Restorative Potential of Public Aquaria Exhibits: A Study of Mood Change and Observers' Attitudes. Journal of Environmental Psychology, 45, 45–55. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6747257/
Braithwaite, V. A. (2010). Do Fish Feel Pain?. Oxford University Press.
Sneddon, L. U., Wolfenden, D. C. C., & Leach, M. C. (2016). Pain in Fish: Evidence and Implications for Understanding the Animal's Experience. Applied Animal Behaviour Science, 171, 201–208. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9100576/

These sources provide comprehensive insights into the emotional lives of fish and the therapeutic benefits of aquariums on human health.

My Rotator Cuff Surgery Recovery, So Far...

2/3/2025

A few weeks ago I shared with you the tips for rotator cuff surgery, and tips for recovery. It has been about 3 weeks for me, post surgery, and I have some experiential updates to share. I hope these sharings do not scare you away from getting surgery if you are living in constant and long-term pain in the shoulders. This is my personal story.

The pain levels and length of high pain expected post recovery were not shared with me before the surgery. One of the orthopedic surgeon's assistants (whom I was seeing in person for a shot in the heel for my plantar fasciitis) answered those concerns almost 2 weeks after outpatient surgery. I was told that I would be in severe to moderate pain for the first month, that there were HOLES drilled into the top of my humerus bone to connect the muscles and tendons back to the shoulder bones. Perhaps this was why I was suffering so much with the pain. When I called a couple of times to a different doctor on weekend phone duty, he had said to me that after 10 days, he didn't know why there was still level 7-8 pain all of my days and nights, despite the prescriptions given. He stated that my relief should have been great at 10 days out. The physician's assistant at my heel appointment showed me the zoomed-in photographs of those holes so I would be able to reframe my understanding of the intense procedure. Having surgery out-patient does not mean that it is a minor procedure. This was a major procedure.
~~~~~

The Importance of Informed Consent

Informed consent is a cornerstone of medical ethics, ensuring patients fully understand their treatment options before making a decision. When discussing rotator cuff surgery, informed consent means more than just signing a form. It’s about having a thorough conversation with your surgeon. Patients should learn about the nature of their injury, what the surgery entails, and the potential outcomes. Equally important is understanding the risks, such as infection, stiffness, or complications from anesthesia, and the recovery process, which can take months of rehabilitation. MONTHS!

The preoperative appointment with the surgery coordinator was to explain all of these things. I had a phone conversation a week before surgery, and the fine details and expectations were not gone over well. My husband has a theory that if the coordinator had told patients all of the minute details of post op, perhaps patients would hold off as long as possible or not get surgery after all. The one thing I have experienced in my years and surgery experiences is that surgeons love to do surgery. That is their passion. I get it.

The physician's assistant stated that she would (once again) tell the preoperative coordinator of her duties.
~~~~~

Medication Side Effects

I suffered allergic reactions to all of the opioid pain medications this time around including: rashes, itchiness, nausea, sleeplessness, fidgeting, and vomiting. This occurred with 2 types of medications, even days after the opioids were discontinued. My appetite waned considerably. Regular anti-nausea medications made me throw up. I was extremely uncomfortable. I could not lay on my side, ice packs woud not stay on my shoulder, and I was able to tolerate only Ibuprofen. All of the opioids and Ibuprofen barely took the edge of the pain off anyway. Ice was my close confidante, and it took the other hand to hold it secure to my shoulder throughout the day. One of my friends questioned me as to if I was being psychosomatic. I responded that I had the vomit in the trash to prove my realistic discomfort. I had the photographs of the rashes as well.

Finally, I was prescribed a strong anti-nausea medication used after surgery, general anesthetics, and for those on chemotherapy. The first day of taking the pills I noticed relief after 3 doses and was able to eat a full meal of bone broth, mashed potatoes, chicken, and stewed prunes! The second day the nausea came back after 2 doses of the medicine. I added an extra dose to the day and felt slight improvement. Perhaps I need to stick to my simpler eating regimen until the nausea wears off. Please remember that it had been 5 days since I had ingested any opioid pain medications.

~~~~~
Conclusion

I love and trust the friend who asked me the question if I was being psychosomatic. It was hard to hear, for sure (my ego), but once again, could I reframe my perspective? So when I shared my slight improvements, she advised me to focus on that. I WAS IMPROVING, no matter how slight. I was moving the needle in the right direction. This was an impactful moment for me. Rather than resist the facts, I choose to embrace them: my shoulder muscles, tendons and ligaments are no longer torn, the bone spur is no longer there, I am able to eat without throwing up, the pain levels are easing slightly with over the counter medicine, the itching, rashes, and sleeplessness are fading away. My glass is half-full.

Blessings,
KJ Landis

@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

Breathwork and Pranayama for Anxiety

1/27/2025

Breathwork: A Natural Tool for Political and Disaster Anxiety

In today’s fast-paced, politically charged world, it’s easy to feel overwhelmed by constant news updates, divisive debates, and the pressure to stay informed. Political anxiety, the stress and worry tied to current events and societal issues, has become a common experience. Similarly, disaster anxiety—stemming from natural disasters, pandemics, or global crises—can leave individuals feeling powerless and fearful. While staying informed is important, chronic anxiety can take a toll on mental and physical health. One effective, natural method to manage these feelings is breathwork—intentional breathing exercises that help calm the mind and regulate the nervous system.

How Breathwork and Pranayama Eases Stress During Uncertainty

Breathwork directly impacts the body’s stress response. When we feel anxious, whether about political turmoil or disasters, our breathing often becomes shallow and rapid, signaling the body to stay in a heightened state of alertness. This prolonged "fight-or-flight" response exacerbates anxiety, leaving us drained and tense. Intentional breathing techniques, such as diaphragmatic breathing or pranayama, help shift the body into a state of relaxation by engaging the parasympathetic nervous system. Pranayama, an ancient yogic practice, emphasizes controlled and mindful breathing to harmonize the body and mind. By slowing the breath and focusing on specific techniques, such as alternate nostril breathing (Nadi Shodhana) or victorious breath (Ujjayi), you can calm the nervous system, reduce anxiety, and create a sense of inner peace.

Simple Pranayama and Breathwork Techniques

Pranayama offers a variety of techniques suitable for managing both political and disaster anxiety. Nadi Shodhana (Alternate Nostril Breathing) involves closing one nostril, inhaling through the other, and then alternating nostrils. This method promotes balance and mental clarity. Ujjayi (Victorious Breath) requires gently constricting the throat to create a soft, oceanic sound during inhalation and exhalation, which is deeply soothing and grounding. Additionally, box breathing (inhaling for four seconds, holding for four seconds, exhaling for four seconds, and holding again) and 4-7-8 breathing (inhaling for four counts, holding for seven, exhaling for eight) are excellent modern practices that complement pranayama. These exercises can be done during high-stress moments or as part of a daily routine, offering both immediate relief and long-term resilience.

What the Research Says About Breathwork and Anxiety

Numerous clinical studies support the effectiveness of breathwork for managing anxiety. A 2017 study published in the Journal of Clinical Psychology found that participants who practiced diaphragmatic breathing for 20 minutes daily experienced significant reductions in cortisol levels, the primary stress hormone. Similarly, a 2018 study in Frontiers in Psychology demonstrated that practicing slow, controlled breathing improves heart rate variability, a marker of the body’s ability to adapt to stress, while enhancing emotional regulation. Pranayama, in particular, has been shown to have profound effects on mental health. A 2020 review in the Journal of Ayurveda and Integrative Medicine highlighted that regular pranayama practice reduces symptoms of generalized anxiety and depression, making it an accessible tool for mental wellness.

Additional Resources for Breathwork

For those interested in exploring breathwork further, there are a variety of accessible resources and programs available. Apps like Calm and Headspace offer guided breathing exercises tailored for stress and anxiety. For a deeper dive into pranayama, consider following experts like Dr. Sundar Balasubramanian, who combines traditional techniques with modern scientific insights. Online courses, such as those offered by Yoga International, provide structured programs for beginners and experienced practitioners alike. By using these tools, individuals can not only manage political and disaster anxiety but also cultivate a resilient mindset capable of navigating challenging times.

Building Resilience Through Breath Awareness

Breathwork and pranayama don’t just provide temporary relief; they build long-term resilience. By incorporating intentional breathing into your daily routine, you can cultivate a sense of balance and control, even during politically turbulent times or natural disasters. Pairing breathwork with mindfulness practices, such as meditation or journaling, can further enhance its benefits. Instead of avoiding difficult conversations or shutting out news of crises, these practices empower you to engage with the world from a place of clarity and strength. In times when political and disaster anxiety feel unavoidable, finding moments to reconnect with your breath can be a simple yet powerful act of self-care and resilience.

Do you take time to observe the breath when feeling overwhelmed, by real life or by imagined events? Do you have a feeling of discomfort, either physically or emotionally when watching the news or chatting within the community? If you haven't take the time to observe yourself, I invite you to do so now. Give yourself the permission to slow down enough to feel what you feel as you take in the environmental cues in the world. Then try some of the breathwork exercises mentioned above. Working consistently and continuously with the breath on on a regular basis will assist in so many ways, regulating the nervous system, and aiding in the healing we so need.

In Gratitude,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

Rotator Cuff Surgery Tips

1/20/2025

About a year ago, I was consistently having pain in my right shoulder in the mornings upon awakening. It increased to the point where there was throbbing all the way down the arm and into the elbow, wrist, and finger joints. I called my primary physician and asked for an x-ray to see what was going on. I sleep on my sides and back, rotating all night long. I thought perhaps I was sleeping on my right side for too many hours at night. The results came back as a bone spur in the right shoulder bones. That meant my body was growing extra bone (unfortunately, in the shape of a pizza cutter) downwards, and this was cutting into muscle, tendons, ligaments, and into the nerves, causing the pain.

During the past year I was transitioning into a new health insurance company. My new orthopedic surgeon ordered an MRI, to see what soft tissue had been damaged as well. Unfortunately, I had arthritis in the entire shoulder joint, and inflammation in the soft tissue, and damaged cartilage, which does not grow itself back. The surgeon suggested arthroscopic surgery to repair everything that could be repaired, and this would prevent more permanent cartilage destruction. In the meanwhile, I asked for a steroid shot for the pain. It brought the pain down to almost zero!

I was already on medical leave since November of 2024 for my spinal fusion. So I decided to have the shoulder surgery while still recovering from the spinal surgery. Let's fast forward to 3 days ago. I had a successful surgery on the shoulder, and the use of robotics and cameras assisting the surgeon helped the speed and efficiency of the operation.

After the surgery, my entire right arm was without feeling or mobility. They had injected a nerve block, which took away all feeling. It was fascinating to me, like I had a live body with a dead arm. I entertained myself for the first day after surgery by FaceTiming family and having them watch me lift my hand up and watching it flop down on the pillow. 12 hours later, the feeling returned to my arm, with a vengeance.

I was blindsided with pain, running all the way down to the fingertips. I was unable to sleep comfortably, if at all. My description of the pain, when someone asked me how I was feeling: "I feel like I have been hit by a Mack truck driven by a very small child." This pain level is almost as high as when I had knee replacement surgery, which was the worst pain I experienced in my life thus far, even worse than labor and delivery. The good news is that it is supposed to decline in pain rapidly, and I will be able to discard the sling in only a week. Then physical therapy ensues for 6 weeks to enhance flexibility, range of motion, and strength.

Let's take a look at shoulder pain and surgery:

Shoulder pain can significantly impact daily activities, often resulting from injuries or degenerative conditions like rotator cuff tears and bone spurs. Arthroscopic surgery, a minimally invasive procedure, offers an effective solution for addressing these issues. This technique allows surgeons to perform shoulder debridement, bone spur cleanup, and tendon repair through small incisions, leading to quicker recovery times and less post-operative discomfort compared to traditional open surgery. Whether caused by trauma, repetitive motion, or age-related wear and tear, these procedures aim to restore function, alleviate pain, and improve quality of life.

The Role of Shoulder Debridement and Bone Spur Cleanup

Shoulder debridement is a procedure that removes damaged or inflamed tissue from the shoulder joint. This step is often necessary to create a healthier environment for healing and prevent further irritation. Bone spurs, small bony growths that can develop in the joint, may also need to be addressed during surgery. These spurs can cause significant pain, restrict movement, and even damage surrounding soft tissues like the rotator cuff. Arthroscopic tools enable surgeons to precisely remove these spurs, freeing up space in the joint and allowing for smoother movement post-recovery.

Rotator Cuff Repair: Restoring Strength and Mobility

The rotator cuff is a group of tendons and muscles that stabilize the shoulder and facilitate a wide range of motion. Tears in the rotator cuff can lead to weakness, pain, and limited mobility. During arthroscopic rotator cuff surgery, surgeons repair these tears by reattaching the torn tendon to the bone using sutures, anchors, or grafts. This meticulous process is critical to restoring the shoulder's structural integrity and functionality. While the recovery process requires patience, physical therapy plays a vital role in regaining strength, flexibility, and full range of motion.

What to Expect During Recovery and Pain Management

Post-surgery recovery involves a combination of rest, physical therapy, and gradual return to activity. Pain levels after shoulder surgery can vary, but most patients experience moderate to severe pain during the first week, especially during the initial days after the procedure. This discomfort is managed with prescribed pain medications and cold therapy to reduce swelling and inflammation. As healing progresses, the intensity of pain typically decreases, with most patients reporting significant improvement within a few weeks. Physical therapy may cause temporary discomfort, but this is essential for regaining strength and flexibility. My surgeon's team told me ahead of time that the physical therapy would hurt like hell, but was a crucial part of the total healing process. By following the surgeon’s instructions and staying committed to the rehabilitation plan, patients can achieve lasting pain relief and a fully functional shoulder.

I look forward to my healthy and active near future! Have you had chronic shoulder pain or shoulder surgery? What was your experience like? Please share. I want to hear from you!

Blessings,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

Parsley is More than a Garnish

1/13/2025

Parsley, often overlooked as just a garnish, is a powerhouse of nutrition and health benefits. Rich in vitamins A, C, and K, as well as essential minerals like iron and potassium, parsley is an excellent addition to any diet. A study published in the "Journal of Medicinal Food" highlights its potential antioxidant properties, which can help combat oxidative stress in the body, particularly important as oxidative stress is linked to chronic diseases such as heart disease and cancer. Additionally, a review in "Critical Reviews in Food Science and Nutrition" found that parsley also contains essential oils and unique phytonutrients like myristicin, which have been shown to exhibit anticancer effects in laboratory studies.

Moreover, parsley is associated with anti-inflammatory properties. Research published in "Phytotherapy Research" indicates that compounds found in parsley, including flavonoids and carotenoids, can help reduce inflammation markers in the body. This is crucial for individuals with inflammatory conditions such as arthritis or those looking to enhance their overall health. Additionally, parsley is known to promote healthy digestion, as its high fiber content aids in gut health and regularity. A study in the "Journal of Ethnopharmacology" suggests that parsley can also act as a diuretic, helping to eliminate excess fluids and potentially aiding in the management of blood pressure.

Lastly, parsley may offer benefits for bone health due to its high vitamin K content, which is vital for maintaining bone density. A study in the "American Journal of Clinical Nutrition" found that adequate intake of vitamin K significantly reduced the risk of fractures in older adults. Furthermore, parsley is rich in folate, which is essential for DNA synthesis and repair, making it a valuable addition for pregnant women and those looking to support their reproductive health. With its versatile use in cooking and its myriad health benefits, incorporating parsley into your meals can be a simple yet effective way to enhance your overall well-being.

Try adding some chopped parsley to any salad or soup for exceptional, bright flavor. I add parsley to my green smoothies. Have you made parsley tea? It is delicious with some lemon added. My daughter recently introduced the family to a Turkish pasta recipe that went viral on Tik Tok and Instagram. It uses copious amount of parsley on top, and it is a flavor bomb of goodness.

When I go on my juicing kicks, I juice celery, parsley, and cilantro together and add a little green apple and lemon for an amazing bright green, citrusy punch.

Let me know if and how you consume parsley.
Blessings,
KJ Landis

@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

Bae, S. J., Kim, H. J., & Kim, T. H. (2018). "Health benefits of parsley: A review." *Critical
Journal of Medicinal Food. (2013). "Antioxidant properties of parsley."
Phytotherapy Research. (2015). "Anti-inflammatory effects of parsley compounds."
American Journal of Clinical Nutrition. (2006). "Vitamin K and bone health: A review."

Milk Thistle for the New Year and Beyond!

1/6/2025

Are you having a dry January? What does that even mean? A DRY JANUARY means no alcohol for January. It is an attractive goal for those who have been enjoying alcohol or overindulging in alcohol, especially during the fall and winter holiday seasons. Two years ago I wanted a more extreme challenge, so I chose a dry November and December. At the stroke of midnight, I had some champagne. I was not overdoing it. Moving forward from that time I had liquor when I was not healing from surgeries. I had alcohol after a particularly challenging work day, after exercise and before dinner. In late 2024 my back pain increased to the point of needing another fusion. As I write this, I am having a shoulder girdle surgery in about a week. So, I will once again refrain from alcohol.

Years of working in bars and restaurants included wine country day trips, corporate events including training in alcohol, and creative drink special tastings. As I learned about different anti-inflammatory foods and supplements, I tried them. Milk thistle is an herb that has been around for thousands of years. It is common lore that over time it clears the liver of damage done by alcohol. Let us look deeper into milk thistle and its benefits, and see what the studies and facts have to share.

Milk thistle, scientifically known as Silybum marianum, has gained popularity as a natural remedy for various health issues, particularly those related to liver function. It is most effective at reducing the negative effects of excessive alcohol consumption and alcoholic fatty liver disease. Silymarin can prevent the oxidization of lipids in the liver and protect against cellular necrosis (death). It will reduce the amount of fats built up in your liver, decrease the damage caused by oxidative stress, prevent insulin resistance, and keep your cells functioning properly.

By keeping your liver functioning well, it ensures your body is able to protect itself by purging any toxins or chemicals that might cause long-term harm. It’s a longevity-booster all the way! Research suggests that the active compound in milk thistle, silymarin, possesses potent antioxidant properties that help protect liver cells from damage caused by toxins, alcohol, and free radicals. A study published in the journal "Phytotherapy Research" found that silymarin supplementation significantly improved liver function in patients with chronic liver diseases, highlighting its potential as a supportive treatment for liver health.

At the same time, it can also prevent bone mass loss (which is very common as we age). In addition to speeding up healing, it can also strengthen your bones and maintain your bone mass loss even into your later years.According to research, the silymarin extracted from milk thistle has the potential to be a powerful anti-osteoporosis remedy. The potent flavonoids and other antioxidants in milk thistle can have a positive effect on bone formation, accelerating bone growth.

For decades, scientists have been searching for remedies and cures to treat conditions like Alzheimer’s, Parkinson’s, and other neurodegenerative conditions. Turns out milk thistle might just be an answer. Scientific data has proven that silymarin has potent anti-inflammatory properties, meaning it can reduce the inflammation in the brain that contributes to neurodegeneration. Research has also discovered that the potent antioxidant can reduce the build-up of amyloid plaques in the brain that are believed to be the cause behind Alzheimer’s and neurodegeneration. More research is needed to provide conclusive evidence, but for now, the results of the studies conducted thus far into milk thistle for brain health are highly promising.

Though there is only limited data, there is some evidence to prove the silymarin extracted from milk thistle could help to fight cancer. Specifically, the antioxidant properties could help to both combat the cancer cells and increase the effects of cancer treatments, such as chemotherapy.
Not only can it make chemotherapy more effective, but it may also modulate the negative effects and make the treatment marginally easier to endure. There may even be some early indications to suggest milk thistle has the potential to be a potent support for those undergoing cancer treatments.

Furthermore, milk thistle has been studied for its role in managing conditions like diabetes and cholesterol levels. A clinical trial conducted by the "American Journal of Medicine" indicated that silymarin could help lower insulin resistance and improve glycemic control in individuals with type 2 diabetes. Additionally, another study published in the "Journal of Clinical Lipidology" demonstrated that milk thistle could reduce LDL cholesterol levels and increase HDL cholesterol, contributing to cardiovascular health.

The anti-inflammatory properties of milk thistle also make it a valuable ally in combating inflammation-related diseases. Research published in "Molecules" has shown that silymarin can inhibit the production of inflammatory cytokines, which are linked to conditions such as arthritis and heart disease. This suggests that incorporating milk thistle into a health regimen may not only support liver function but also provide systemic benefits by reducing inflammation throughout the body.

While milk thistle is generally recognized as safe, it's essential to consult with a healthcare provider before starting any new supplement, especially for those with existing health conditions or those taking medications. As research continues to unveil the benefits of this remarkable herb, milk thistle stands out as a promising natural option for enhancing overall health and well-being.

Here is a list of studies that have explored the benefits of milk thistle (silymarin):

1. **Phytotherapy Research (2013)** - A study titled "The effects of silymarin on liver function in patients with chronic liver disease" found that silymarin supplementation significantly improved liver function markers in patients with liver disorders.

2. **American Journal of Medicine (2012)** - In "Silymarin and diabetes: A review of the literature," researchers indicated that silymarin could effectively lower insulin resistance and improve glycemic control in individuals diagnosed with type 2 diabetes.

3. **Journal of Clinical Lipidology (2015)** - The study "Effects of milk thistle on lipid profiles in patients with type 2 diabetes" reported that milk thistle supplementation helped to reduce LDL cholesterol levels and increase HDL cholesterol.

4. **Molecules (2016)** - A research article titled "Silymarin: A review of its anti-inflammatory properties" concluded that silymarin has the potential to inhibit the production of inflammatory cytokines, suggesting its role in managing inflammation-related diseases.

5. **Hepatology (2010)** - The paper “Silymarin in the treatment of liver diseases: A systematic review” provided extensive evidence supporting the use of silymarin in various liver conditions and its overall safety profile.

This herb has the potential to be an absolute game-changer for health and longevity. Have you tried the herb? How do you consume it? As always, please consult with your health practitioner before adding any herbs or supplements into your lifestyle. Some natural foods and herbs may have a contraindication with prescribed medications.

Be Well,
KJ Landis

@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

Dense Breasts and Mammography Challenges

12/30/2024

Dense breasts are a condition that affects nearly 50% of women who undergo mammograms, according to the American Cancer Society. Breast density is determined by the proportion of fibrous and glandular tissue compared to fatty tissue, as observed on a mammogram. Dense breast tissue appears white on a mammogram, as do tumors, making it harder to detect abnormalities. This overlap can result in missed diagnoses, with some cancers remaining hidden during routine screenings.

In my personal experience, the past month has been a surprise of sorts. As I was getting my spine surgery tests, I decided to go through all preventive screenings so I could rest and recover with my spinal surgery healing. I wanted to focus on how good I would feel in my legs, back, feet, and front hip flexors. I was full of positive energy. A week or so before spinal surgery I had a mammogram, 3-D style, with my new OB-GYN office. The results came back with inconclusive results. They scheduled another 3-D mammogram, a diagnostic radiology, and then an ultrasound for the dense breasts. The radiologist had seen some things that required more investigations. Then, another flurry of phone calls and emails were sent to me immediately following the ultrasound, stating we needed to book a Breast-MRI as soon as possible. I was able to make multiple calls for hours a day, arranging everything before my spinal surgery. As I write this, I am awaiting the next results. I am grateful that my persistence and immediate advocacy for myself helped expedite the process. Now I could focus on my imminent surgery.

This post is being written before surgery and is being published after spinal surgery. Updates will come soon, but I wanted to share some things that I learned about dense breasts.

Research from the Journal of the National Cancer Institute highlights that dense breast tissue is not only a diagnostic challenge but also an independent risk factor for developing breast cancer. Women with extremely dense breasts may have a risk up to four to six times higher than those with mostly fatty breasts. This underscores the need for enhanced awareness and alternative screening approaches for this population.

Next Steps: Beyond Mammograms

For women with dense breasts, relying solely on traditional 2D mammograms may not be sufficient. Advanced imaging techniques like 3D mammography (digital breast tomosynthesis) provide a more detailed, layered view of breast tissue, improving cancer detection rates by up to 40%, according to studies in Radiology. However, even 3D mammography may not catch all cancers in dense tissue, leading many healthcare providers to recommend supplementary screenings.

Options include:

Breast ultrasound: This non-invasive imaging method uses sound waves to detect abnormalities in dense breast tissue. Studies show that ultrasound can identify small cancers missed by mammography.
Breast MRI (Magnetic Resonance Imaging): Particularly for women with a high risk of breast cancer (due to genetic factors or family history), MRI provides detailed images using magnetic fields and contrast agents. Research from The Lancet found that MRI has a higher sensitivity for detecting cancers in dense breasts.
Contrast-Enhanced Mammography (CEM): A newer technique that combines traditional mammography with contrast dye to highlight areas of concern. It has shown promise in preliminary studies for improving cancer detection.

Understanding Your Risk and Taking Proactive Steps

If you have been informed that you have dense breasts, the first step is to have an open discussion with your healthcare provider about your individual risk factors. These may include family history, genetic predispositions (such as BRCA mutations), lifestyle factors, and personal health history. Based on your overall risk, your doctor might recommend additional screening tools or even genetic counseling to better understand your cancer risk.

In addition to imaging, adopting a proactive approach to breast health can also make a difference. Maintaining a healthy lifestyle—regular exercise, a balanced diet, and limiting alcohol—may help reduce breast cancer risk. It’s also important to conduct regular breast self-exams and report any unusual changes to your healthcare provider immediately.

The Role of Education and Advocacy

Legislative efforts have made it mandatory in many states for mammography reports to include information about breast density. Websites like DenseBreast-info.org provide patient-friendly resources, including screening options and risk assessment tools. For women with dense breasts, knowledge is power. By understanding their condition and exploring tailored screening options, they can ensure timely detection and peace of mind.

I hope this information has helped you in your wellness journey. Knowledge is power.

Blessings,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

References and Resources:

American Cancer Society: Dense breast information and screening guidelines.
Journal of the National Cancer Institute: Breast density as a cancer risk factor.
Radiology: Advances in 3D mammography and its benefits for dense breast tissue.
The Lancet: Comparative studies on breast MRI sensitivity.
DenseBreast-info.org: A comprehensive guide to breast density and additional screening methods.
European Radiology: Emerging techniques like contrast-enhanced mammography for dense breasts.

Understanding High Potassium Levels in the Bloodstream: A Beginner’s Guide

12/23/2024

9 months ago I began taking Kratom tea, which comes from a southern Asian plant which is sister to the coffee plant. The leaves are dried and ground into a fine powder. It looks like green tea, matcha, and tastes earthy like green tea. It was my yoga student who recommended it for my chronic back pain as I was recovering from a spinal surgery (#3). He had taken it for natural pain relief throughout his body after a severe motorcycle accident. I did my research and knew there were risks, but I wanted to go a more natural route than pills all of my life. Rushing at 6 am to get ready for my new hospital job, I didn't measure the recommended dose accurately, and often added too much powder to my giant hot flask. Because of the dirty flavor, I added 2 bags of hibiscus/berry tea, lemon, and sweetener. I drank 5 cups of this daily. Fast forward to last month, when I had blood drawn prior to my spinal fusion surgery. I received 3 phone calls from 3 different doctors the following day. My potassium in my blood was dangerously high. My calcium was also extremely high. I was commanded to have another blood test 2 days later.

I didn't think that was enough time to flush out the potassium with increased water and ginger, coffee, and taking laxatives to eliminate excess potassium. I asked for more days, but was denied. "This is urgent, and this is your heart and kidneys we are talking about," was the reply from my health practitioners. I was more concerned with continuing my plans for spinal fusion on a certain day. I had done all of the human resources filing, medical leave paperwork, etc., and didn't want to delay. Plus, my chronic pain in my back and lower extremities had increased, sometimes losing mobility in my left leg resulting in falls. Needless to say I went down the deep dive of researching everything I coud as I consumed large quantities of water, ginger tea, coffee, and low potassium foods.

In the past 9 months the only new things I had changed in my diet and supplement routine were the Kratom and hibiscus, so I began researching there. I felt really dumb for a smart person. I found out that Kratom can cause high levels in potassium in as little as 6-8 weeks if too much is consumed (me: a natural extremist, a Scorpio). I also found out that hibiscus is the only flower made into a tea which keeps the body from excreting potassium. This plant is commonly used when folks have extremely low levels of potassium in their bloodstream. Luckily for me the potassium amounts went back to normal in 2 days of my flushing. Let's look at high potassium in the bloodstream together:

High levels of potassium in the bloodstream, known as hyperkalemia, can be a significant health concern. Potassium is an essential mineral and electrolyte that supports many vital functions, including muscle contractions and nerve signal transmission. While potassium is crucial for health, too much can disrupt these processes and pose risks. Hyperkalemia is most commonly caused by kidney dysfunction, as the kidneys are responsible for regulating potassium balance in the body. Other contributors can include certain medications, such as ACE inhibitors or potassium-sparing diuretics, and chronic conditions like diabetes and heart disease. According to a study published in the Journal of the American Society of Nephrology, kidney impairment significantly increases the risk of elevated potassium levels due to reduced excretion.

The Effects of Excess Potassium

When potassium levels in the blood become too high, symptoms can range from mild to severe. Early signs might include muscle weakness, fatigue, and tingling sensations. If hyperkalemia worsens, it can lead to more serious effects such as irregular heartbeats (arrhythmias), which may become life-threatening if not managed properly. Research from the American Heart Journal highlights that elevated potassium levels can disrupt the electrical conductivity of the heart, potentially leading to cardiac arrest. Therefore, understanding and managing potassium levels is crucial, particularly for those with underlying health conditions.

How to Manage and Reduce Potassium Levels

For individuals diagnosed with hyperkalemia, the focus often shifts to managing and lowering potassium levels. One approach includes dietary modifications, such as reducing intake of potassium-rich foods like bananas, potatoes, and spinach. Patients should work with their healthcare provider or a dietitian to create a balanced diet plan. Medications such as diuretics can help flush excess potassium through urine, especially when prescribed under medical supervision. For more severe cases, treatment may involve sodium polystyrene sulfonate (SPS), which binds to potassium in the intestines and helps remove it through the digestive tract. Studies in Nephrology Dialysis Transplantation underscore the importance of such treatments in managing acute hyperkalemia.

Lifestyle Adjustments and Resources

Beyond immediate treatments, maintaining long-term control over potassium levels often includes monitoring kidney function and staying informed about medications that could contribute to hyperkalemia. Simple steps like staying hydrated and engaging in regular medical check-ups can be beneficial. Online resources such as those from the National Kidney Foundation offer educational materials and guidelines for patients. If you suspect high potassium levels or experience any associated symptoms, it’s vital to seek prompt medical advice. Personalized care and professional guidance play a key role in maintaining health and preventing complications associated with hyperkalemia.

Blessings, and thank you for reading,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

Journal of the American Society of Nephrology: Research highlighting the correlation between kidney dysfunction and hyperkalemia risk. This study emphasizes how impaired kidney function leads to decreased potassium excretion, thus raising blood potassium levels.
American Heart Journal: Studies focusing on the effects of hyperkalemia on cardiac function. These articles provide insights into how high potassium disrupts heart rhythm and can potentially lead to serious conditions like cardiac arrest.
Nephrology Dialysis Transplantation: Clinical trials and studies exploring treatments for hyperkalemia, such as the efficacy of sodium polystyrene sulfonate (SPS) and diuretics in removing excess potassium from the body.
National Kidney Foundation: A reputable source offering patient-centered educational resources that discuss hyperkalemia, its causes, and management strategies.
U.S. National Library of Medicine: Comprehensive information on hyperkalemia, including patient symptoms, diagnosis, and treatment options.
American Association of Clinical Endocrinologists: Research publications that discuss the interactions between common medications (e.g., ACE inhibitors) and potassium regulation, contributing to an increased risk of hyperkalemia.

Holiday Activities for Those in Bed Healing from Surgery

12/16/2024

Recovering from surgery during the holiday season can be a challenging experience, as it often means being confined to bed while festivities unfold around you. However, there are still plenty of ways to engage in the holiday spirit without leaving your bed. With a little creativity and some thoughtful planning, the holidays can remain joyful and fulfilling even during recovery.

One of the best ways to enjoy the holidays from bed is by embracing the world of books and audiobooks. Whether you prefer heartwarming holiday novels or fascinating non-fiction, reading can transport you to different places and keep your mind engaged. Audiobooks add an extra layer of convenience, allowing you to rest your eyes while listening to stories read by captivating narrators. Consider festive titles or beloved classics like A Christmas Carol by Charles Dickens to set the holiday mood.

Another wonderful activity is connecting virtually with friends and family. Modern technology makes it easy to join video calls, participate in online game nights, or even share holiday movie watch parties from the comfort of your bed. Watching holiday movies can be especially comforting and nostalgic—think Home Alone, Elf, or The Holiday for a cozy and laughter-filled time. Add a cup of hot cocoa or tea to make the experience extra special. I invite my loved ones to jump in bed with me, grab some home made popcorn, and watch family favorites on the ipad or computer.

Crafting or engaging in simple, bed-friendly activities like writing holiday cards, knitting, or adult coloring books can also be therapeutic. These activities are great for keeping your hands busy and fostering a sense of accomplishment. They can even serve as thoughtful ways to share your holiday spirit with loved ones through handmade gifts or personalized notes. Healing from surgery doesn’t mean missing out on the holiday magic—it just requires a little adjustment and creativity to make the season feel warm and special.

Staying positive takes just a little effort. Your circle of love wants you to experience joy and gratitude during the season, no matter your current situation.

Blessings,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

Squalane Oil: The Beauty Industry’s Go-To Moisturizer

12/9/2024

Squalane oil has been making waves in the beauty industry for its impressive moisturizing and anti-aging properties. Originally derived from shark liver oil, most squalane today is sourced from more sustainable and plant-based alternatives, such as olives, sugarcane, and rice bran. But what exactly is squalane, and why has it become such a staple in skincare products?

To start with, squalane is a hydrogenated form of squalene (with an “e”), a naturally occurring lipid produced by our skin cells that keeps our skin hydrated and protected. However, our natural production of squalene decreases with age, leading to dryness and loss of elasticity—enter squalane oil, a more stable, shelf-friendly version that mimics the skin’s own moisture.

The extraction process of squalane from plant sources is fascinating. For instance, in the case of sugarcane-derived squalane, the sugarcane is fermented to produce farnesene, a hydrocarbon that undergoes hydrogenation to become squalane. The sugarcane variety provides the least amount of carbon footprint. Olive-derived squalane is obtained by processing the unsaponifiable fraction of olive oil, ensuring a renewable and eco-friendly source. The word unsaponifiable means the oil part of this fat cannot dissolve in water, and will not be able to be turned into hard soap when treated with alkali. This process is highly sustainable compared to the traditional method of harvesting from shark liver, making it both eco-friendly and ethical. The resulting oil is lightweight, non-comedogenic, and suitable for all skin types, making it an appealing ingredient in facial serums, creams, and even hair products.

Does squalane oil live up to the hype? Clinical studies support its effectiveness: a 2014 study published in the Journal of Cosmetic Dermatology highlighted that squalane significantly improves skin hydration and reduces transepidermal water loss. Users report smoother, plumper skin, with fewer visible fine lines and improved texture. Its compatibility with other skincare ingredients also makes it a favorite in formulations, blending well with actives like hyaluronic acid and niacinamide for enhanced hydration and barrier repair.

Incorporating squalane oil into one"s skincare routine is as simple as applying a few drops after cleansing or adding it to moisturizer for an extra boost. Whether dealing with dry patches, fine lines, or just looking to maintain a youthful glow, squalane oil's versatility and proven benefits make it worth a spot on the skincare shelf. It is usable on the skin or hair, all over the body. It does not cause acne, and there have been no reported allergies to it. With sustainability and efficacy backed by science, it’s no wonder squalane has become a cherished ingredient in the world of beauty.

Personally, I have begun using it about 2 years ago, when experimenting with inexpensive and naturally derived products from a company called "THE ORDINARY." Try it, and let me know what your thoughts are.

Blessings,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

Bibliography:

Popa, O., et al. “Fatty acids composition of the unsaponifiable fraction obtained from olive oil.” Journal of Food Chemistry, 2015.
Kellum, J. A., et al. “A review of the benefits of squalane in skincare.” Journal of Cosmetic Dermatology, 2014.

Saying Goodbye to a Pet: Remembering the Laughs and the Love

12/2/2024

There are few bonds as pure as that between a human and their pet. When I first met Cocoa and Butter, I had no idea they’d be the perfect mix of chaos and comfort. From their first tumble into the food bowl (yes, they ate what fell off the side without shame) to their triumphant zoomies that ended with them colliding into each other, Cocoa and Butter brought more laughter into my life than any stand-up comedy special could. I met them May 30, 2021, at just 10 weeks old. They were sister kittens, looking very different even though they came from the same litter.

While I was growing up, my parents did not allow our family to have pets, as there were five of us kids, and my mother and father explained that they did not want to take care of anyone else (mostly my mother, and she also pretended to be allergic to cats and dogs).

During the thick of Covid, my daughter talked my husband into getting kittens, as she needed "an emotional support animal," as she put it. So for the first time in our nuclear family, we got kittens. It took 6 months of adoption applications, though, because everyone in the world needed emotional support animals at that time! Here I was, 55 years old at that time, and had never had a cuddly animal to grow a relationship with! We were all over the moon with joy. My son, who was not living at home at the time, was truly allergic to cats, and had to deal with allergy pills, eye drops, and nose squirts when he visited home. Over time, with each visit, he became less and less allergic, though.

During the past year, a few of my closest friends have lost their long time companions. I was devastated for them. Now I understand from an empathetic point of view, how these creatures are, indeed, members of the family. My friends reported that their homes felt eerily silent, and how they expected to see their loved ones in a favorite spot, and I found myself instinctively avoiding conversations about their pets so I wouldn't trigger their sadness. Every time I sat down and chatted with my friends by phone, I half-expected their pets to appear out of nowhere with loud or soft proclamations of, "Do not ignore me over here!" It was a joy to get to know their pets over Facetime or Zoom. Slowly, I realized that my friends did indeed want to talk about their loved and lost pets.

They shared with me that some of the hardest parts about grieving a pet is that it’s in the small, absurd moments that they are missed the most. It’s not just the quiet nights or empty mornings; it’s the way they somehow made a pillow off-limits or how they always managed to ignore the people in the family unless there were snacks involved. The first time I visited my close friend after her dog Louis passed away, I was expecting to hear "treat" from a button on the kitchen floor. Yes, Louis was a dog who could hit buttons for requests! Even in the deepest moments of sadness, humor has a way of sneaking in.

As folks navigate the difficult first weeks without their beloved pets, I realized that healing comes in waves, just like with human losses. Sometimes it was a bittersweet chuckle over a photo, sometimes an outright belly laugh when retelling the story of the “Great Toilet Paper Incident of 2020,” when they unraveled an entire roll and paraded it like a victory flag. The memories started to become a source of comfort, like they were a parting gift left behind to help them through the loss.

So, to anyone mourning the loss of a pet, I offer this: let yourself remember all of it, the silly and the sweet. It’s okay to laugh at the memories that still bring tears to your eyes. Your grief is valid, and so is the joy they brought you. The love we give and receive from our pets isn’t just about companionship—it’s about those hilarious, messy, irreplaceable moments that make life richer. And even though they’re gone, those memories are ours to keep, forever.

So, hold onto that laughter and let it be part of the healing. After all, our pets would want us to remember them for their quirky antics, not just the quiet they left behind.

Blessings,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

Creating Meaningful Family Traditions for Thanksgiving

11/25/2024

Thanksgiving is a time to gather with loved ones, reflect on what we’re thankful for, and celebrate togetherness. While many families have established traditions, this holiday offers a wonderful opportunity to create new ones that can be cherished for years to come. Here are some ideas for family traditions that can help make your Thanksgiving celebrations even more special.

1. Gratitude Jar

One heartfelt tradition is to create a gratitude jar. Before the big meal, set out a jar and some small pieces of paper where family members can write down what they’re thankful for. Encourage everyone to share their thoughts during the meal or after dessert. This not only fosters a spirit of gratitude but also sparks meaningful conversations and helps everyone appreciate the blessings in their lives. Over the years, you can read through the entries together, reminiscing about past Thanksgivings and the things that have changed.

2. Themed Dinner Nights

Instead of the traditional turkey and stuffing every year, consider incorporating themed dinner nights. Each year, choose a different cuisine to explore, such as Italian, Mexican, or even a specific regional American cuisine. This can lead to exciting new dishes and flavors, making the meal an adventure. Encourage everyone to participate by cooking or bringing a dish related to the theme. Not only does this add variety, but it also creates opportunities for family members to bond over cooking and trying new foods together.

3. Family Photo Session

Capture the memories of Thanksgiving with an annual family photo session. Whether it’s a formal portrait or a fun, candid snapshot, make it a tradition to take photos every year. You can designate a specific spot in your home or yard for the photo, creating a visual timeline of your family’s growth and changes over the years. This tradition not only preserves memories but also becomes a fun activity everyone can look forward to, complete with silly poses and props.

4. Acts of Kindness

Extend the spirit of Thanksgiving beyond your family by incorporating acts of kindness into your traditions. Choose a charitable cause and dedicate some time to volunteering together. Whether it’s serving food at a local shelter, organizing a food drive, or donating clothes, this practice reinforces the values of gratitude and compassion. It can also become a family project that you look forward to each year, teaching younger generations the importance of giving back to the community.

5. Thanksgiving Storytime

Share stories from past Thanksgivings or family history during the meal. Set aside time for family members to recount their favorite memories or funny anecdotes. This tradition not only strengthens family bonds but also preserves your family’s history and values. Consider creating a family storybook where you can write down these tales, making it a keepsake that can be passed down through generations.

Conclusion

Thanksgiving is more than just a meal; it’s an opportunity to create lasting memories and traditions that strengthen family ties. By incorporating new customs like a gratitude jar, themed dinners, family photo sessions, acts of kindness, and storytelling, you can enhance the holiday experience and instill values of gratitude, togetherness, and compassion in your family. These traditions will not only enrich your Thanksgiving celebrations but also create a legacy of love and appreciation for years to come.

What traditions do you currently celebrate, or which of these ideas resonate with you? Share your thoughts and let’s make this Thanksgiving unforgettable!

Blessings,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

New Eating Trends from 2024 to Try in 2025

11/18/2024

As we step into 2025, the landscape of dietary trends continues to evolve, offering fresh approaches to nutrition that cater to diverse lifestyles and health goals. One of the most talked-about diets this year is the Flexitarian Diet, which encourages a primarily plant-based lifestyle while allowing for occasional meat consumption. Research from the Journal of the American Heart Association found that individuals following a flexitarian diet have a 25% lower risk of heart disease compared to those who consume meat more regularly. This approach promotes flexibility and sustainability, making it an appealing choice for those looking to improve their health without completely eliminating animal products. By focusing on whole foods, legumes, and seasonal produce, followers can enhance their nutrient intake while reducing their carbon footprint.

Another exciting trend is the Mediterranean Keto Diet, which combines the principles of the popular ketogenic diet with the heart-healthy guidelines of Mediterranean eating. A study published in the New England Journal of Medicine highlighted that participants who followed a Mediterranean diet experienced greater weight loss and improved cardiovascular health markers compared to those on a standard low-fat diet. This diet emphasizes healthy fats from sources like olive oil, nuts, and avocados while encouraging the consumption of fish, vegetables, and whole grains. By prioritizing nutrient-dense foods and limiting processed items, the Mediterranean Keto Diet aims to provide the benefits of ketosis—such as weight loss and improved energy levels—without sacrificing the flavors and variety of Mediterranean cuisine.

Intermittent Fasting (IF) continues to gain traction, with new variations emerging in 2024. While traditional methods like the 16:8 or 5:2 approaches remain popular, new adaptations like Alternate-Day Fasting and the Warrior Diet are capturing attention. A study in Cell Metabolism found that alternate-day fasting can lead to significant weight loss and improvements in insulin sensitivity. The Warrior Diet, which encourages eating small amounts of raw fruits and vegetables during the day and consuming a large meal in the evening, has also shown promise in helping individuals manage their weight effectively. Research suggests that intermittent fasting may aid in weight loss, improve metabolic health, and even enhance mental clarity, making it a compelling option for many.

Finally, the Personalized Nutrition Movement is gaining momentum in 2024, fueled by advancements in technology and genetic research. A study published in Nature revealed that personalized nutrition based on genetic testing can lead to better dietary adherence and improved health outcomes. With the rise of apps and wearable devices that monitor health metrics, individuals can receive real-time feedback on their dietary choices, helping them make informed decisions that align with their unique health profiles. For instance, some companies offer DNA testing that reveals how your body processes different nutrients, allowing for a more customized diet plan. As this trend develops, it promises to transform how we approach nutrition, allowing for diets that are as unique as the people following them. Personalized nutrition not only has the potential to enhance health outcomes but also to make eating more enjoyable and satisfying by catering to individual tastes and preferences.

In conclusion, the diets emerging in 2024 highlight a growing emphasis on sustainability, health, and personalization. Whether you’re looking to embrace a more plant-based lifestyle, combine beneficial dietary patterns, explore fasting methods, or tailor your nutrition to your unique biology, there’s something for everyone. As we continue to learn more about the impact of diet on our health, these trends offer exciting possibilities for improving our well-being in a way that fits our individual needs and values.

Further Reading

Flexitarian Diet and Heart Health: Journal of the American Heart Association
Mediterranean Diet and Weight Loss: New England Journal of Medicine
Intermittent Fasting and Metabolic Health: Cell Metabolism
Personalized Nutrition: Nature

Blessings,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

Staying Positive After Major Surgery

11/11/2024

Dear Readers,

Unfortunately, my pain and mobility in the lumbar region of my spine has increased and the spine health decompensated to the point where I need a spinal fusion once again. This time it will be performed on Lumbar 4 and 5. My nerve damage is getting worse this month and surgery will be the day before Thanksgiving. As I lay here on ice packs in my bed, I thought I can help others who are recovering from any major surgery. Good energy is contagious and exponential in nature. Negative energy is as well, so every day during your recovery you have choices to make. Small choices can yield positive effects that can help heal us. Here are some tips for staying positive after a major surgery:

Recovering from major surgery can be a daunting experience, both physically and emotionally. It’s natural to feel overwhelmed, but maintaining a positive outlook can significantly impact one's recovery. One effective way to do this is by creating a support system. Surrounding one with friends and family can uplift us. Engage in light-hearted conversations or share a favorite movie together. Having people around can help distract us from discomfort and reminds us that we’re not alone in this journey. That is the truth. You are not alone.

Incorporating mindfulness and gratitude practices can also help cultivate positivity. Start each day with a few minutes of deep breathing exercises; inhale for a count of four, hold for four, and exhale for eight. This can help calm the mind. Consider starting a gratitude journal. Each evening, jot down three things you’re thankful for that day, no matter how small. This shift in focus can help highlight the positive aspects of recovery, such as regaining mobility or enjoying a comforting meal.

Lastly, set realistic, achievable goals for the physical recovery to help empower oneself. Break the recovery into small, manageable milestones—like walking a little farther each day or performing simple stretches. Celebrate each accomplishment, and don’t hesitate to reward yourself with a small treat or a relaxing activity. Joining a support group or online community can also provide encouragement and shared experiences, helping one feel connected and motivated. By focusing on these practical techniques, navigating recovery can build resilience and a renewed sense of purpose.

Good luck! I wanna hear from you while on your journey.
Blessings,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!

The Science Behind Liver Cleansing: Benefits and Insights

11/4/2024

The liver plays a crucial role in detoxifying our bodies, processing nutrients, and metabolizing drugs. As a vital organ, it often comes under stress from our diets and environmental toxins. Many people turn to liver cleanses, claiming they can rejuvenate this essential organ. But what does science say about the efficacy and benefits of liver cleansing?

The Science of Liver Function

The liver is responsible for filtering toxins from the bloodstream, producing bile for digestion, and storing essential nutrients. Scientific studies suggest that the liver has a remarkable ability to regenerate itself, often recovering from damage. While certain dietary changes can support liver health, the body naturally detoxifies without the need for extreme cleanses. For instance, a 2019 study highlighted that a balanced diet rich in antioxidants can enhance liver function, making drastic cleanses less necessary.

Potential Benefits of Liver Cleansing

Many proponents of liver cleanses assert that they can improve digestion, boost energy levels, and even support weight loss. Some studies support these claims, indicating that certain herbal supplements, like milk thistle, can help reduce liver inflammation and improve overall function. Additionally, a liver cleanse may encourage individuals to adopt healthier eating habits, leading to long-term lifestyle changes that benefit overall health. However, while some benefits are observed, it's important to approach liver cleansing with a balanced mindset and not rely solely on cleanses for health improvements.

Natural liver cleanses often focus on supporting liver health through diet and lifestyle changes rather than extreme detox regimens. Here are some effective approaches:
1. Hydration

Drink plenty of water to help flush toxins.

2. Healthy Foods

Leafy Greens: Spinach, kale, and other greens support detoxification.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts can enhance liver enzymes.
Beets: Rich in antioxidants and can improve liver function.
Garlic: Contains sulfur compounds that help detoxify the liver.

3. Fruits

Citrus Fruits: Lemons, limes, and oranges help enhance liver function.
Avocados: Provide healthy fats and antioxidants.

4. Herbs and Spices

Turmeric: Contains curcumin, which may help reduce inflammation and promote liver health.
Milk Thistle: Often used as a supplement to support liver function.

5. Limit Processed Foods

Reduce intake of sugars, refined carbs, and unhealthy fats to lessen the liver's workload.

6. Avoid Alcohol and Toxins

Minimize alcohol consumption and limit exposure to environmental toxins.

7. Exercise

Regular physical activity helps maintain a healthy weight and supports liver health.

8. Get Enough Sleep

Prioritize restful sleep to aid the body's natural detox processes.

9. Mindful Eating

Focus on balanced meals and consider smaller, more frequent meals to support digestion.

10. Consider Probiotics

Foods rich in probiotics, like yogurt and fermented foods, may support gut health, which is linked to liver function.

Before making significant changes to your diet or lifestyle, it’s always a good idea to consult with a healthcare professional, especially if you have existing health conditions.

In conclusion, while liver cleansing can be an appealing concept, it's essential to prioritize sustainable lifestyle changes for optimal liver health. Incorporating a diet rich in whole foods, staying hydrated, and limiting alcohol consumption are effective ways to support your liver naturally. Before starting any cleanse, it’s advisable to consult with a healthcare professional to ensure it's safe and appropriate for your individual health needs.

Blessings,
KJ Landis
@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
Books available everywhere!