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The Decline of True Health Care in the Past Year...

1/12/2026

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My mother-in-law has suffered a fall which broke her elbow and shoulder in 2025. Then she was kicked out of the skilled care nursing facility, just as she was improving with her physical therapy daily. At age 88, she was given 9 days total under her insurance. Then she decompensated at home, unable to leave her bed, unable to walk or clean herself. Her husband could not care properly for her, as he is an elderly person as well. Then, with bed sores, a respiratory infection caused by inactivity, kidney issues and dangerously high blood pressure, she was hospitalized once again. She has been in the hospital for over a month now. The doctors are not going to release her into another skilled care nursing facility at this time because the insurance will boot her out prematurely again.I have seen first-hand the systematic shifts which do not truly care for our elders as they face their golden years. (As of the publishing date, my mother-in-law has passed away.)

The United States health care landscape for older Americans has faced increasing turbulence since President Trump’s return to the White House in 2025. At the center of this shift is the One Big Beautiful Bill Act, a sweeping federal budget and policy law signed in July 2025 that includes the largest cuts to Medicaid in U.S. history — more than $1 trillion in reductions designed to restrain federal spending on social safety-net programs. Critics argue this law threatens coverage for millions of vulnerable people, including older adults who rely on Medicaid for long-term care and Medicare supplemental coverage, by making eligibility and enrollment more burdensome and reducing federal support for states’ programs. 

Medicaid cuts, in particular, pose profound risks to seniors’ access to affordable care. Medicaid is not only essential for low-income Americans of all ages but also a primary payer of long-term services and supports — including nursing home care and home health services that Medicare itself often does not fully cover. Analysis from public health experts suggests these cuts and new requirements could lead to millions of people losing Medicaid coverage entirely, which in turn may make it significantly harder for older adults to access preventive care and necessary treatments. (Johns Hopkins Public Health)

Another major change under the new law is the implementation of Medicaid work or “community engagement” requirements, which require many beneficiaries (though not typically seniors) to meet monthly activity thresholds to retain coverage. While exemptions exist for people with certain disabilities, advocates warn that complex reporting and administrative hurdles — already documented from prior state-level experiences — can inadvertently lead to eligible individuals losing benefits, including older adults who may be retired but still reliant on Medicaid for critical services. (Johns Hopkins Public Health)

The potential impact on Medicare is also a growing concern. Nonpartisan analyses cite Congressional Budget Office estimates that automatic budget-cut triggers tied to Trump’s tax and spending law could force nearly $500 billion in cuts to Medicare programs between 2027 and 2034 unless Congress intervenes — even though senior leaders pledged not to reduce Medicare benefits. Such cuts could strain care delivery, particularly in rural areas where provider networks are already fragile. (AP News)

Finally, many Americans — including older adults — are expressing anxiety about overall health care affordability and access. Recent polling shows broad concern about the direction of U.S. health care under Trump’s leadership, with a significant share describing the system as in crisis and citing cost as a central issue. Expiring ACA subsidies and changes to eligibility rules in federal marketplaces further complicate access for older adults who fall into coverage gaps. (thedailybeast.com)


Feeling powerless is exactly what allows harmful systems to persist — but there are concrete, ethical, and effective things we can do. None of them require perfection or burnout; they require participation.


1. Advocate loudly and consistently — especially at the local level.
Federal policy matters, but state and county decisions often determine whether seniors actually receive care. Attend town halls, call state legislators, and submit public comments on Medicaid waivers, nursing home regulations, and senior services funding. One call or email may feel small, but elected officials track volume. Seniors and caregivers are among the most influential voting blocs when they organize.



2. Support and strengthen watchdog organizations.
Groups like AARP, the National Consumer Voice for Quality Long-Term Care, Justice in Aging, and local senior advocacy coalitions monitor legislation, file lawsuits, and expose neglect. Donating, sharing their alerts, or volunteering amplifies their reach. These organizations often do the heavy lifting individuals can’t do alone — and they rely on public engagement to stay effective.



3. Protect seniors directly in your community.
Check in on older neighbors. Help them navigate insurance paperwork, appeals, or enrollment deadlines. Many seniors lose coverage not because they’re ineligible, but because systems are intentionally complex. Community-level support — rides to appointments, help filling out forms, accompaniment to hearings — can literally keep people housed, fed, and medically stable.



4. Tell the truth — publicly and persistently.
Stories move policy. Write op-eds, blog posts, or letters to editors. Share real experiences from caregivers, clinicians, and seniors themselves (with consent). Silence allows cuts to be framed as “efficiency.” Naming them as what they are — disinvestment, rationing, and neglect — reframes the narrative and builds pressure.



5. Vote with health care in mind — every time.
Presidential elections matter, but so do primaries, midterms, judicial races, and ballot measures. Research candidates’ positions on Medicaid, Medicare, long-term care staffing ratios, and elder protections. Encourage seniors to vote, help them access mail-in ballots, and challenge voter suppression that disproportionately affects older adults and people with disabilities.



Change doesn’t come from one heroic act. It comes from many people refusing to normalize harm. When we stay engaged — informed, vocal, and connected — we make it harder for seniors’ health care to be quietly dismantled.

Thank you for reading and caring. After all, we are all headed into senior territory if we live long enough.
Blessings,
KJ Landis

@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
[email protected]
​Books available everywhere!


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2026 is for Baby Steps

1/5/2026

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Now that 2026 is here, many of us feel the familiar pressure to set bold, life-altering goals. Bigger dreams, stricter routines, total transformations. While ambition isn’t a bad thing, overwhelming goals often become the very reason we stall. When expectations are too high or timelines too rigid, motivation turns into anxiety, and progress quietly slips away. This year, it may be time to release the need for massive change and instead embrace a gentler, more sustainable approach.


Letting go of overwhelming goals doesn’t mean giving up on growth — it means redefining what success looks like. Baby steps honor where you are right now, not where you think you should be. Drinking one extra glass of water a day, moving your body for ten minutes, or writing a single paragraph instead of an entire chapter may feel small, but these actions build trust with yourself. Consistency, not intensity, is what creates lasting change.


Focusing on attainable steps also helps quiet the inner critic. When goals are realistic, you’re more likely to follow through, and follow-through builds confidence. Each small win sends a message to your nervous system that you’re safe, capable, and moving forward. Over time, those tiny actions compound, often leading to results that feel more meaningful than any dramatic overhaul ever could.


This year, consider choosing progress over perfection. Release the pressure to “fix everything” and allow yourself to evolve gradually. Baby steps create momentum, resilience, and self-compassion — three things no ambitious resolution can replace. If we pressurize ourselves tooo hard and too fast, we may be giving up the resolutions by Valentine's Day, like in years before. A gentler, kinder approach towards ourselves is just what the doctor ordered for 2026. Sometimes the bravest thing you can do is slow down, start small, and keep going anyway.

Big love,
KJ Landis

@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
[email protected]
​Books available everywhere!


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Try These Fitness Trends NOW! 2026

12/29/2025

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As we meander into 2026, I have been cruising the after-holiday sales in the fitness and health arena. What new trends will I try, buy, return, or laugh at in 2026? There are a few helpful tools which have been gaining traction in the past few months. Whatever you choose, do your research. Sometimes reviews are not from non-biased 3rd party reviewers. Read the fine print in the articles, and see the data on how many trials or users participated. Happy New Year!

​Fitness in 2026 is all about working smarter, not just harder. One of the biggest trends shaping workouts this year is the rise of wearable technology and data-driven training. Smartwatches, rings, and biosensors now do far more than count steps — they monitor things like heart-rate variability, sleep quality, and recovery readiness, then feed those insights into AI-powered plans that adjust workouts in real time. This kind of personalized guidance can help you prevent overtraining and get results more efficiently than generic programs, and many affordable devices now offer excellent value without breaking the bank — think under-$300 wearables or free companion app features bundled with gear you already own. (ACSM)

But tech isn’t the only way fitness is evolving. Short, high-efficiency workouts and micro-movement sessions are booming, especially for people with tight schedules. Instead of committing to traditional hour-long gym sessions, many fitness enthusiasts are turning to 5–20 minute routines and “exercise snacking” — brief bursts of movement throughout the day that boost metabolism and make consistency easier. These approaches require little or no equipment and cost nothing beyond your time, making them ideal for those mindful of budgets yet serious about results. (Éconofitness)

Alongside these time-savvy workouts, community-focused and mind-body trends are gaining traction. Group formats like indoor cycling, HYROX, and mini group personal training provide social motivation and structure, while practices such as Reformer Pilates, breathwork, and gentle mobility classes support mental balance and stress management. Many community classes can be found at local studios or through affordable fitness apps — and for those who prefer self-led routines, free online videos make it easy to join the movement without pricey gym fees. (Urban Sports Club Blog)

Finally, recovery and holistic wellness are no longer afterthoughts. In 2026, fitness trends emphasize recovery as a core component of performance. Techniques such as cold exposure (e.g., ice baths in moderation), sauna sessions, and guided stretching help your body adapt and improve over time. While high-end recovery tools can be costly, many benefits come from simple, low-cost habits like prioritizing quality sleep, hydration, and structured rest days — tactics that support long-term gains without expensive gear. (Fit City Magazine)

Have fun with your fitness and self-discovery,
KJ Landis
@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
[email protected]
​Books available everywhere!



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Divorcing a Long Friendship

12/22/2025

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After twenty-five years of shared history, laughter, and landmarks, I never imagined writing a goodbye to a friendship that once felt unbreakable. Yet here I am, acknowledging a truth that’s been slowly taking shape for years: we are divorcing each other as friends. Not in anger, not in some dramatic explosion, but in that quiet, undeniable way relationships sometimes end — the way a tide pulls back from the shore until you finally realize the water that once carried you both is no longer there.

Growing apart is rarely one big moment. It’s a hundred small ones that accumulate like dust until suddenly you notice the room has changed. I tried, in my own ways, to sweep it up —consistent check-ins, arranging meetups which the other party canceled over and over again at the last minute, broken promises to make more effort. But effort only works when it’s mutual, aligned, and honest. Somewhere along the years, our energy stopped meeting in the middle. We began moving through life on different frequencies, each of us building worlds that the other couldn’t quite fit into anymore. And while that’s no one’s fault, it was becoming our reality.

This experience has made me reflect deeply on what friendship truly is. A real friendship is not just time served; it’s presence, reciprocity, and a willingness to grow both together and separately. It’s being able to show up as your evolving self and still be recognized. It’s honesty even when it’s uncomfortable, accountability even when it’s messy, and grace when life gets complicated. Friendship isn’t a museum of old memories — it’s a living relationship that requires nourishment. When that nourishment stops, the bond inevitably begins to fade. My therapist stated that friendship is truly a ship that travels from the friend to the other friend, carrying the love and connection, community and support back and forth between the 2 parties.

Over the past 10 years, I watched my former friend on social media, having coffee with her close friends, celebrating birthdays, music festivals, and intimate dinners with her friends and family in her area. I called and texted for months at a time, only to have a response text when I put a series of question marks or a "Hello?" after a multitude of communications. I can count on my 2 hands the number of times I was invited to her home, or invited anywhere, actually. I consistently reached out, only to be ignored because she was too busy, too wrapped up in her worries (her words, years ago), but then seeing the smiles and festivities with others. She and her family were present at many get togethers which I have invited her to, or hosted, at my home and out and about. I don't have enough digits to count them. I had been trying to get together with her during my recovery periods from my 8 surgeries these past few years. I'm laying in the bed for months at a time, and she could not even pick up the phone to check in on me. After much rearranging, she and her daughter came over one time 2.5 years ago for a wonderful afternoon visit. I'm in great discomfort, yet I had to invite her, to host and prepare for her.

The wake up call for me was when I texted, once again, that I would cross the bridge to come see her in her neighborhood, if she was not able to come to SF to see me. I would take off a day of work (again) to make it happen. The night before our set date, only after I checked in for the 5th time that day to confirm, did I receive a response. She stated that she had a photo shoot the next day, and would hang out afterwards. So, I gave up my work day to be with her, and she knew this months ahead of time. She picked up a last minute gig having her photo taken. She could not give me a time or location after many queries as to where and when to meet. The time got later and later in the day. I was just going to head over to the other side of the Bay, and just wait for her somewhere. Am I just gullible? Stupid? My husband stated that the Universe was pushing me to not meet up with her. She could not commit to cancelling or to meeting. No specific address or time to meet was given, as she was evasive. I pulled my car over and called my spouse. He stated, "You probably would have been waiting in a parking lot somewhere for hours. Honey, just come home."

I texted her these truths, and once again, taking the high road, cancelled on her, as she was still on her photo shoot, AFTER the time we were supposed to meet. I asked her to let me know when she could truly meet up in the next few months, for sure, for sure. Then the silence. No communication at all. I expected she would have been able to communicate what was going on, how she came to have to take a job last minute, or perhaps communicated earlier. The silence was a sign that the former friend had been (once again) focused on herself and her needs, my therapist said. I came late to the realization that she was her friend, and I was her friend. 


Life has a way of clarifying our priorities, especially when the shit hits the fan. Crisis reveals who can sit with you in the darkness, who listens without judgment, who shows up without prompting. It also reveals who cannot. As we each faced our own storms, the gaps became harder to ignore. Our responses to hardship pulled us onto different paths, shaped by different values and expectations. And while it hurts, it also illuminates what we need, what we can offer, and what we can no longer pretend still fits.

This isn’t a story of villains or victims — just two people whose lives no longer align in the ways that matter most. Letting go doesn’t erase the decades of joy, lessons, and love. It simply acknowledges that the version of us who once walked side-by-side no longer exists. And that’s okay. Sometimes the kindest, most respectful act is releasing a bond that’s been stretching thin for far too long. Instead of clinging to a past that no longer reflects our present, we’re choosing truth, autonomy, and the possibility of growth — apart.

Have you ever divorced a friend? How? I want to hear from you.
Sincerely,
​KJ Landis



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Winter Vitamins and Minerals for Adults 50+

12/15/2025

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As adults over 50 move into the winter months, the body’s nutritional needs naturally change—especially when it comes to vitamins and minerals. Winter vitamin needs for seniors, immune support for adults 50+, and healthy aging nutrition all become increasingly important as colder temperatures, reduced sunlight, and more time indoors affect overall wellness. While summer sun and fresh produce make getting certain nutrients easier, winter can lead to deficiencies that impact energy, immunity, bone strength, and mood.

One of the most significant seasonal shifts is the decline in vitamin D levels. Older adults already have a reduced ability to synthesize vitamin D due to natural skin changes that come with age—and shorter, darker days amplify the challenge. Vitamin D supports bone density, immune strength, and emotional well-being, making it essential to increase dietary sources in winter. Foods like fortified plant milks, fatty fish, and egg yolks become especially valuable. Additionally, vitamin C intake becomes more important for older adults in winter as immunity weakens with age and fresh summer fruits are no longer as available. Supplementation may be beneficial when digestive absorption becomes less efficient, a common age-related change.

Winter also raises the need for certain minerals that help support immunity, sleep, and stress regulation—key areas of concern for adults 50 and older. Zinc is vital for older immune systems, which naturally become less responsive over time. Adequate zinc may help reduce the duration and severity of colds during the long winter months. Magnesium, another crucial mineral for older adults, supports muscle relaxation, nerve health, and sleep quality—all of which can be disrupted by colder weather, limited sunlight, and changes in physical activity levels. Compared to summer, when hydration and electrolytes like potassium and sodium take the spotlight, winter truly shifts the focus to minerals that support internal resilience.

Finally, winter often brings a natural increase in appetite as the body works harder to stay warm, creating opportunities for more nutrient-dense eating. Adults over 50 benefit from prioritizing foods rich in B vitamins, iron, and omega-3 fatty acids, which support energy levels, cognitive health, and cardiovascular wellness. Seasonal produce such as winter greens, squash, mushrooms, nuts, seeds, and legumes offer powerful combinations of winter-friendly nutrients. By tuning into these seasonal changes and proactively adjusting your diet, you can help maintain vitality, protect immunity, and support healthy aging throughout winter. What do you do in your life that makes you feel healthy in the winter months? I want to hear from you.

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


Bibliography
  1. Holick, M. F. (2007). “Vitamin D Deficiency.” New England Journal of Medicine, 357: 266–281.
  2. Gombart, A. F., Pierre, A., & Maggini, S. (2020). “A Review of Micronutrients and the Immune System—Working in Harmony to Reduce the Risk of Infection.” Nutrients, 12(1): 236.
  3. Hess, S. Y. (2017). “Zinc: An Essential Micronutrient.” BMJ Nutrition, Prevention & Health.
  4. Walker, A. F., & Marakis, G. (2003). “Magnesium and the Stress Response.” Journal of the American College of Nutrition, 22(6): 558–562.
  5. Lieberman, H. R. (2007). “The Effects of Environmental Temperature on Nutrition.” Nutritional Neuroscience, 10(5-6): 231–242.
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Ultra-Processed Foods and Heart Health

12/8/2025

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In our modern diet, convenience too often wins out over nutrition. Ultra-processed foods — from packaged snacks and sugary sodas to ready meals and fast-food fare — now make up a huge share of what many people eat. Recent research has revealed that high consumption of these industrially processed items may increase the risk of heart disease by nearly 50%, sparking concern among health professionals and policymakers alike.

Evidence Mounting From Huge Cohorts and Reviews

A systematic review presented at the ACC Asia 2025 meeting analyzed data from 8.2 million adults across multiple regions, finding that every extra 100 g of ultra-processed foods consumed per day was associated with a 5.9% increase in cardiovascular events. (American College of Cardiology) In another long-term prospective Australian cohort, involving over 39,000 people followed for more than 25 years, those with the highest intake of ultra-processed foods had a 19% higher risk of cardiovascular mortality, even after adjusting for lifestyle and demographic factors. (PubMed)

Mechanisms Behind the Risk

Ultra-processed foods tend to be dense in added sugars, salt, and unhealthy fats, while lacking protective nutrients like fiber, vitamins, and minerals. (American College of Cardiology) Researchers propose that these foods may trigger inflammation, oxidative stress, and even disrupt the gut microbiome — all of which can damage blood vessels, worsen lipid profiles, and raise the risk of atherosclerosis. (American College of Cardiology) In addition, some additives used in ultra-processed foods are under scrutiny for their potential to impair insulin sensitivity and contribute to metabolic dysfunction. (American College of Cardiology)

A Call to Re-Prioritize Whole Foods

The good news is that diet is a modifiable risk factor. Experts urge individuals to reduce ultra-processed food intake and emphasize whole, minimally processed items — fruits, vegetables, nuts, whole grains — as staples for a heart-healthy lifestyle. (American College of Cardiology) On a broader scale, public health advocates are pushing for policy changes: stricter regulations on ultra-processed food marketing, clearer labeling, and measures to make real, unprocessed food more accessible. With mounting evidence, shifting away from industrial food toward simpler, nutrient-dense eating may be one of our most powerful tools to protect our hearts. The same time it takes to heat up a processed meal in the microwave, one can make eggs and steamed greens, in about 2 minutes. The same time it takes to make microwave popcorn, one can already be eating raw nuts and seeds. The time it takes to get the ice cream out of the freezer and scoop it into a bowl, one can already be enjoying dried fruit and fresh fruit. Reframe the need and the want. Let's get healthier today. There's no need to wait until New Year's for the resolution. Begin today. If you change your mind, you can change everything else.

Sincerely, 
​KJ Landis
@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
@kjlandis on LinkedIn
[email protected]
​Books available everywhere!
​

Bibliography
  1. Wang, M. E., Liewellyn, C. H., Katsoulis, M., Akbaraly, T. N., Dicken, S. J., Liu, J., Brown, A., & Britton, A. (2025). Ten-year trajectories of ultra-processed food intake and prospective associations with cardiovascular diseases and all-cause mortality: findings from the Whitehall II cohort study. Nutrition Journal, 24, 79. https://doi.org/10.1186/s12937-025-01144-2 (BioMed Central)
  2. Hickling, S., Trapp, G. S. A., & Bondonno, C. P. (2025). Commentary: Ultra-processed food consumption and the challenge for preventive cardiology. European Journal of Preventive Cardiology. (Commentary on a study of cardiovascular mortality.) (PubMed)
  3. Liu, X., et al. (2025). Ultra-Processed Foods May Be Associated With Adverse Health Outcomes. Presented at ACC Asia 2025 / SCS 36ᵗʰ Annual Scientific Meeting. (Systematic review of 41 cohort studies, n ≈ 8.29 million). (American College of Cardiology)
  4. National Heart, Lung, and Blood Institute (NHLBI). (2025). Spotlight on UPFs: NIH explores link between ultra-processed foods and heart disease. NIH news release. (NHLBI, NIH)
  5. Godman, H. (2025, January 1). Harvard study pegs the worst ultra-processed foods for your heart. Harvard Health Publishing. (Harvard Health)

If you like, I can expand the bibliography to include all major 2024–2025 studies (even pre-prints), or format it as APA, MLA, etc.—which do you prefer?
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Got Heel Pain? Relief for Plantar Fasciitis

12/1/2025

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Plantar fasciitis is one of the most common causes of heel pain, affecting millions of people each year. It develops when the thick band of tissue running along the bottom of your foot, called the plantar fascia,  becomes inflamed or strained. This tissue connects your heel bone to your toes and supports the arch of your foot. Over time, repetitive stress or overstretching can lead to small tears and irritation. In some cases, heel bone spurs, which are bony growths that develop where the plantar fascia attaches to the heel — can also contribute to or worsen plantar fasciitis by irritating surrounding tissues and increasing heel pain.

Several factors can increase the likelihood of developing plantar fasciitis. People who spend long hours standing, wear unsupportive shoes, or have flat feet or high arches are particularly at risk. Athletes, especially runners, often experience plantar fasciitis due to repetitive impact on hard surfaces. Excess body weight can also strain the plantar fascia, while aging naturally reduces the elasticity of the tissues, making middle-aged adults (typically between 40 and 60 years old) more susceptible. The presence of heel bone spurs doesn’t always cause pain, but when combined with plantar fascia inflammation, it can make walking and daily movement much more uncomfortable.

The most recognizable symptom of plantar fasciitis is sharp heel pain, often felt during the first steps in the morning or after sitting for a long period. The pain may ease with movement but tends to return after prolonged activity or standing. Without proper care, the condition can become chronic, limiting daily activities and even altering walking patterns. While mild cases often improve with rest and simple home remedies, persistent pain should not be ignored. Early intervention can prevent long-term discomfort and tissue damage.

Treatment for plantar fasciitis ranges from non-invasive to more invasive options, depending on severity. Non-invasive measures include rest, stretching exercises for the foot and calf muscles, ice application, orthotic inserts, and supportive footwear. Physical therapy can strengthen the muscles and improve flexibility, while night splints help stretch the plantar fascia overnight. If these methods don’t provide relief, minimally invasive options like corticosteroid injections, platelet-rich plasma (PRP) therapy, or extracorporeal shockwave therapy (ESWT) may help stimulate healing. In rare and severe cases where pain persists for over a year, surgical procedures such as plantar fascia release or removal of a problematic bone spur might be considered. With proper care and patience, most people fully recover and regain comfort and mobility.

I have had this condition off and on over the years. Initially it was caused by training for marathons while 50 pounds overweight. Then it was caused by serving in a restaurant for years, walking for hours and hours, while carrying heavy trays of food. Finally, in recent years, it was caused by standing for hours in the hospital where I currently work, and adding to that a new bone spur growing on the bottom of my foot. I am having the steroid shots every 4 months. I also have the night boot to stretch out the bottom of the foot while I sleep. If these do not provide relief over time, I may have laser surgery to break up the bone spur and release the fascia. Do you have heel or bottom of the foot pain? What do you do to help yourself? I want to hear from you.

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

​

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Real Talk: The Art of the Fart

11/24/2025

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Let’s be honest: everyone farts. You, me, your boss, even that person who swears they "never do that." Sorry to break it to you, but gas is part of being human. The problem isn’t that it happens — it’s when it happens. Because there’s nothing quite like being in a crowded room, laughing at a joke, and suddenly feeling that familiar pressure building like a ticking time bomb. You start calculating escape routes, considering whether it’s better to risk a silent one or pray for a conveniently timed sneeze to cover your tracks.

Farting in mixed company is a social minefield. If you’re lucky, it’s silent and blame-free. If not… well, that’s when the real performance begins. You suddenly become an actor worthy of an Oscar — looking around the room like, “Who did that?” while desperately trying to appear innocent. Meanwhile, you’re sending silent telepathic messages to your stomach like, “Not now, please, I’m begging you.” But here’s the thing: holding it in only makes it worse. The gas doesn’t magically disappear. It just waits for a quieter, more disastrous moment.

Of course, there’s also that one brave soul who just owns it. You know the type — laughs, waves it off, and says, “Better out than in!” We could all learn a little something from them. Because honestly, pretending we’re above basic bodily functions is exhausting. Maybe the world would be a more relaxed place if we all just admitted we fart and moved on. Imagine how freeing that would be — fewer stomach cramps, fewer awkward silences, and a lot more laughter. I laugh at myself every day. Some days, it keeps me from being so frustrated with situations that I could cry. 


The smell, frequency and even the temperature of your farts can vary based on your diet and digestion.
And as the festive season approaches, the treats and larger meals you indulge in might also lead your gut health to play up. Before we get into the nitty gritty, you might wonder what a fart actually is. Flatulence is gas that has made its way through our gastrointestinal system and is released through the rectum. The causes do vary, but it is often related to digestion, or swallowing air while eating or drinking. Here are some common types of farts:


1. Foul-smelling farts: Ever tried to secretly let a toot out, only to be hit by the whiff of rotting eggs?
This aroma is usually a result of sulphur-containing compounds produced during digestion.
If your eyes water whenever you let one out, it might be a sign you need to lay off certain high-sulphur foods like cauliflower, broccoli, cabbage and Brussels sprouts. Bacterial colonies in your gut could also be to blame.

2. Odorless farts: If, on the other hand, your toots have no smell, it’s probably a sign that you’re swallowing air while eating or drinking. Odorless farts usually consist of nitrogen, oxygen, carbon dioxide, and small amounts of other gases. This is the most common type of fart. Most of us eat too fast, or talk and eat at the same time, causing gas in the digestive system.

3. Excessive flatulence or bloating-related farts: If you experience frequent, excessive flatulence, it can feel like you need to go to the toilet more often. Your discomfort could have a few root causes. It might be because you’re eating gas-producing foods or it can be a sign that you have irritable bowel syndrome (IBS).
This is common condition affecting the digestive system that causes symptoms like stomach cramps, bloating, diarrhoea and constipation, which come and go over time. Lactose intolerance, which is when you can’t break down enzymes found in dairy – could also be the cause of your woes.

4. Hot farts: Farts that feel hot when you pass them can be caused by spicy foods. This type of gas occurs as a result of eating foods that are high in capsaicin, such as chillies or spices. Garlic, onions, peppers, ginger, and turmeric can also make our gas hot.

The next time you find yourself in a fartful situation, take a deep breath (of fresh air, hopefully) and remember that it happens to all creatures, big and small. Whether you own it, blame the dog, or make a graceful exit, you’re in good company. Life’s too short to stress over a little gas. Light incense or a candle essary, and carry on.

Sincerely,
KJ Landis
@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
[email protected]
​Books available everywhere!
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How to Avoid the Holiday Weight Gain This Year

11/17/2025

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The holiday season is a time for celebration, family, and of course—delicious food. But with all the festive feasts, cookie exchanges, and endless leftovers, it’s easy to head into the new year with a few extra pounds. The good news? You don’t have to sacrifice enjoyment to stay healthy. With a little mindfulness and planning, you can fully embrace the season without overindulging or feeling deprived.

One of the best ways to avoid holiday weight gain is to stay consistent with your routine. Don’t skip meals before a big dinner party; that often leads to overeating later. Instead, make certain your day includes protein and fiber to help you feel satisfied. Keep up with your regular workouts—even short walks or at-home exercise sessions can make a big difference. And before heading to a party, try filling up on zero- or low-calorie foods like cucumber slices, celery sticks, or a big green salad with lemon juice or vinegar as dressing. You can also sip on a cup of warm broth, sparkling water with lime, or herbal tea to help you feel fuller and prevent mindless snacking once you arrive.

Mindful eating is another powerful tool during the holidays. Take time to truly enjoy your favorite foods instead of eating on autopilot. Slow down, savor each bite, and listen to your body’s hunger cues. It’s perfectly fine to enjoy dessert—just be intentional about it. Choose the treats you love most rather than sampling everything on the table. And remember to balance indulgent meals with lighter ones filled with veggies and lean proteins.

Lastly, and more importantly, focus on the non-food joys of the season. Make memories through activities like ice skating, holiday crafts, or volunteering—things that don’t revolve around eating. Prioritize sleep and manage stress, since both can affect your hunger hormones and willpower. By being mindful and making small, intentional choices, you’ll end the season feeling energized, not sluggish, and ready to start the new year strong.

And remember—it’s not about perfection. If you do overindulge at a party or have one too many sugar cookies, don’t stress about it! One meal (or even a few) won’t undo your progress. I often say in my coaching practice, "A treat is not a cheat." As long as you are conscious about your choices, enjoy the treat fully. Just get back to your normal routine the next day, drink plenty of water, and maybe take a walk to clear your head. The holidays are meant to be enjoyed, not obsessed over. Give yourself grace, stay consistent where you can, and focus on feeling good—not guilty. 
​
Blessings,
KJ Landis
​
@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
[email protected]
​Books available everywhere!


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Texting Misinterpretations

11/10/2025

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Ah, the modern love letter — or should I say, the modern minefield? Texting, our favorite form of communication, is basically a game of emotional charades with autocorrect as the unreliable referee. One “k” instead of “okay” can spark a full-blown existential crisis. Did they mean “k,” as in fine, whatever, or “k,” as in, "I’m driving, talk soon?" The digital age has given us a thousand emojis, yet somehow we’re still out here misreading tone like a bad psychic with poor Wi-Fi.


The trouble is that texting removes the music from the message. We don’t get the facial expressions, body language, or tone that clue us into what someone really means. When you’re face-to-face, you can tell if someone’s joking by the twinkle in their eye or the smirk that follows a sarcastic comment. But in a text? “You’re ridiculous” could mean you’re hilarious, you’re annoying, or I’m secretly in love with you but can’t admit it yet. We end up filling in the blanks with our own emotional weather report. Feeling happy? Everything reads light and funny. Feeling grumpy? Every word or phrase feels like a jab.


Then there’s punctuation — the tiny dots and lines that have somehow become emotional landmines. A period can sound cold. A lack of punctuation can seem rushed or dismissive. “Sure.” feels different from “Sure!” which feels different from “Sure…” One friend once told me she broke up with someone because he never used exclamation marks — she thought he was detached. Turns out, he was just a minimalist texter trying to save thumb energy. Sometimes our assumptions say more about us than the person on the other end of the chat bubble.


And let’s talk about the dreaded delayed reply. If someone doesn’t text back for six hours, our minds spiral: Did I say something wrong? Are they mad? Did their phone die? Did they? Meanwhile, they were probably just folding laundry or binge watching a show in peace. The anxiety of waiting for those three little dots to appear and then vanish might as well be a psychological thriller. We’ve started assigning emotional weight to response times that used to mean absolutely nothing back in the good old days of answering machines and “I’ll call you later.”


Maybe it’s time to give grace to our digital conversations — to stop assuming tone, stop mind-reading, and stop expecting everyone to communicate exactly like we do. Use more emojis if they help, clarify when things sound off, and for heaven’s sake, when it’s really important — just call. Because “LOL” will never replace hearing someone actually laugh, and no amount of perfectly timed punctuation can replace the warmth in a real human voice.

In Gratitude, KJ Landis

@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
[email protected]
​Books available everywhere!
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Protein Bars: Snack or Science Experiment?

11/3/2025

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Remember when protein bars tasted like someone compressed chalk, cardboard, and regret into a rectangle? Those days are (mostly) over. The newest wave of bars promises to make you feel like you’re biting into dessert while also saving your health, your muscles, and possibly your soul. They’re not just for gym rats anymore either — they’re for “wellness enthusiasts,” “on-the-go moms,” and people who just want to pretend their afternoon Snickers is a lifestyle choice.

From Chalk to Chocolate Lava Cake:
Brands have figured out that no one wants to earn their protein with jaw work. Enter the “candy-bar-that-went-to-yoga” trend: layers of caramel, crunchy bits, chocolate drizzle — and yet somehow it’s “only 3 grams of sugar!” (Translation: the sweetener has a name you can’t pronounce and may or may not rearrange your gut bacteria.) Still, the taste is better than ever. You can now grab a bar that feels indulgent and respectable — like eating cake while wearing athleisure.

More Than Just Protein (Because Why Stop There?):
Apparently, plain protein wasn’t enough. Now we have bars with adaptogens, mushrooms, probiotics, collagen, and ingredients that sound like spells from a wellness wizard. Want sharper focus, smoother skin, and a colon that sings? There’s probably a bar for that. Some even boast “longevity benefits,” which makes me wonder if I’ll live forever if I eat enough of them — or just live long enough to pay for them, since some cost more than $4 a pop.

Good for You or Just Good Marketing?:
So, are these miracle bars actually good for you? The answer: sometimes. Many are cleaner and higher in quality than the old guard, but a few are still hiding behind fancy fonts and buzzwords like “natural” and “superfood.” Check the label — if it looks more like a chemistry exam than a snack, move on. The sweet spot (pun intended) is finding a bar with real ingredients, balanced macros, and a flavor that makes you say “yum,” not “why?” Until then, I’ll be here, unwrapping my “cacao adaptogenic energy bar,” pretending I’m fueling greatness — when really, I’m just trying to survive the 3 p.m. slump.

What protein bars do you enjoy, and why? I want to hear from you!
Sincerely,
KJ Landis
@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
[email protected]
​Books available everywhere!

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The Great Fiber Face-Off: Wool vs. Silk (or, Who Keeps Your Toes Toastier)

10/27/2025

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Baby, it's getting chillier outside, in the northern hemisphere, that is. I remember living in Chicago, Illinois in 1996, and on Halloween, it was snowing and 21 degrees Fahrenheit. My husband and I moved 2 days later to Phoenix, Arizona. Neither one of us like colder weather, snow, sleet, etc., unless we are indoors by the fireplace, watching others play outside in the snow through a picture window. Of course, I sacrificed my comfort zone when my kids were little and took them on the snow train to Reno, Nevada to experience the snow. The snow train took 9 hours through the most beautiful and picturesque pine tree-covered mountains, with snow on the trees, just like in the holiday movies! I enjoyed it thoroughly from the inside of the train, but ventured outside to play with my kids while bundled up in silk tees, wool sweaters, and down jackets (plus warm accessories).

You know the colder weather is getting serious when you start dressing like a lasagna—layer upon glorious layer. And while we modern humans have high-tech fabrics claiming to wick, repel, and thermo-regulate our every exhale, two ancient fibers still reign supreme in the warmth wars: wool and silk. It’s like your grandmother and your great-aunt got into a cozy brawl over who makes a better sweater. Wool says, “I’ve got crimp and bulk!” Silk whispers, “I’ve got elegance and smooth moves.” And suddenly, your clothing drawers becomes a scientific battlefield.

Wool is the rugged hero of the cold. Studies from icy researchers in places like New Zealand and Finland confirm that wool actually keeps insulating even when damp—something your ex could never manage. Wool’s curly little fibers trap air pockets like a five-star hotel for warmth. That’s why sheep can stand around in a blizzard looking smug while we mortals are still fiddling with space heaters. The downside? Sometimes wool itches. Sometimes it smells like… well, sheep. But hey, if it’s good enough for a lamb in minus ten, it’s probably good enough for your morning dog walk or a day playing in the snow.

Silk, on the other hand, is the winter fabric for those who refuse to sacrifice glamour. It’s soft, light, and so smooth it practically purrs. Studies show silk has low heat conductance—meaning it holds warmth close, especially in dry, crisp cold. But toss in a little moisture and silk wilts faster than a snowflake on a latte. It’s great as a base layer or for a winter soirée, but if you’re planning a trek through a sleet storm, you’ll want something more rugged than the material Cleopatra wore to brunch.

So, here’s the verdict, dear reader: wool wins the survival contest, silk wins the comfort crown. The best winter warriors wear both—silk to start, wool to finish, like a fashion parfait of thermodynamic brilliance. So this winter, may your layers be plush, your static cling minimal, and your cocoa extra marshmallow-y. Here’s to warmth, science, and a closet that could handle a snowstorm in style. 

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

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The Joy of the Snail and the Snap: Why Waiting Made Life Sweeter

10/20/2025

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​Remember when we used to get excited about mail—like, actual paper envelopes with stamps and ink that smelled faintly of mystery and perfume? There was something magical about waiting for a letter, not knowing if it was a birthday card, a note from a friend, or a catalog with a free perfume sample that made you smell like a bouquet on steroids. Snail mail wasn’t just communication—it was foreplay for the soul. You checked the mailbox with hope, not just out of habit. And oh, that sound of the mailbox lid clanging shut? Pure dopamine before dopamine was digital. My husband and I met briefly, and within weeks, he was on a modeling contract to Japan, so I know all to well the excitement of waiting for letters from afar. After 6 months of letter-writing, he wired money into my bank account, and sent me a post card which stated, "Take a jump over the fence. I'll be waiting on the other side." That was 36 years ago.

The memories include the faint smell of paste as I licked the tri-fold air mail paper into an envelope after writing on the front and back, the sheerness of the air mail paper, almost see-through, so that I had to choose my pen wisely when writing him in order not to have the ink bleed through. I really took my time with the thoughts that eventually went onto the page, before I even wrote one word...because if I made a mistake, the paper was too thin to erase anything, as it would tear. If I threw away the air mail sheet, that was money wasted, because they were pre-stamped with the postage already on it. Calling from my home phone was $12.00 a minute, so we talked about once a month for a few choice minutes.

And don’t even get me started on waiting for photos to come back from the photo shop. As a model before photoshop and digital photography, the photographer or I would hand over that precious roll of film like you were surrendering your firstborn, whispering, “Please let that picture not have my thumb in it again.” Then came the three-day wait—three long days of wondering if the photo shoot or vacation selfies were flattering or if the camera had betrayed me. The anticipation was part of the thrill! Now we snap 47 shots of our avocado toast, filter them to oblivion, and delete half because our pinky looks weird. Where’s the suspense in that?

When those photos finally came back—oh honey, it was Christmas morning. I’d flip through them right there in the store, photo kiosk, or parking lot, laughing, cringing, and immediately deciding which ones my family, friends, and agents could see and which would be quietly “lost” forever. And the double prints! One for me, one for you—because sharing was literal, not just clicking a button. Every blurry shot and red-eye photo told a story, unfiltered and real. Even the “oops” photos had charm, not a delete button.

Maybe that’s what we’re missing these days—the joy of waiting, the pleasure of anticipation. Snail mail and photo shops taught us patience, presence, and the art of savoring. It taught us to make connections with the shopkeepers and with the regular staff at the post office. Instant gratification is convenient, sure, but it’s kind of like eating frosting without the cake. Those of you who know me well, know that I am an icing fan, maybe even an icing elitist...so the joy of waiting and the lessons of patience are not lost on one who loves instant gratification. So here’s to the sweet slowness of yesteryear—to letters that traveled across countries and hearts, to the soft click of a disposable camera, and to the glorious suspense of three-day photo development. May we always find happiness in the waiting, and may our lives once again come with a side of double prints. 

A Little Nostalgia Bibliography:
  • Kodak Photo Kiosks, circa 1990s – the temple of delayed gratification.
  • Lisa Frank stationery – because no letter was complete without a rainbow tiger.
  • The U.S. Postal Service – still delivering patience, one stamp at a time.
  • Disposable cameras by Fujifilm and Kodak – making bad lighting look romantic since forever.

I want to hear from you! What do you remember about the joys of patience, waiting for things which we take for granted in modern times? What do you not miss?

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


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When Going Gets Tough: Chronic Constipation in Seniors

10/13/2025

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Let’s face it—nobody wants to talk about constipation. Yet, for many seniors, it’s the elephant in the bathroom. In fact, up to 30% of older adults deal with chronic constipation, and if you’ve ever had the joy of sitting on the porcelain throne for 45 minutes only to emerge looking like you wrestled a bear, you know it’s no laughing matter (well, unless you’re reading this blog). I have had bouts of constipation off and on for most of my life. Here is some of what I have been going through lately, and what we can do for ourselves as partners with our health.

I eat very healthy, eating a good amount of raw fruit and veggies daily. I stay away from junk foods most of the time. I drink lots of water (10-18 cups a day). I take sugar-free generic Metamucil daily in hot water and add pink Himalayan salt (for my leg and foot cramps). I take magnesium supplements. Still, last month and into this month, I had 3 weeks of where I was constipated for 2-5 days at a time. The discomfort was real. My upper abdomen, just under my ribcage was puffed up like a 6 pack of beer. I took generic Ex-Lax at first. Then the next round, I added Lactulose, a prescription liquid that tastes like maple syrup. I took prunes, prune juice, salads, fruit. The 4th round lasted 5 days and I used suppositories, Ex-Lax, Lactulose, and finally saline laxative oral solution. This is the kind one is given before a colonoscopy. For me, only when I combined more than one style of aid, and more than the recommended dosage did I use the restroom. Still, only a little came out at a time. I do not recommend overusing the medicines, as I did. Speak to your health practitioner first. I was desperate. I was not able to sleep well, the food I ate felt like it was staying close to my throat, literally, backing up. When I burped, small bits of apple, prune, or papaya would come up. Am I sharing too much? I am sharing because it is important for your whole body's health and all the systems within, not just the digestive system. 

Why does it happen more often as we age? First, our digestive muscles slow down with time—kind of like an old blender that still works but takes a while to crush the ice. Then there are the meds: painkillers, supplements, including iron supplements, blood pressure pills… all wonderful for health, but terrible for bathroom harmony. Add in less physical activity as we age, less fiber, and the fact that many seniors don’t drink enough fluids, and you’ve got the perfect storm brewing in the colon.

So, what’s the solution besides staring at a crossword puzzle while waiting for nature’s call? Start with food: prunes aren’t just for cartoons—they’re proven constipation fighters! (Stacewicz-Sapuntzakis, 2010). Papaya and kiwi are also known to stimulate the digestive and elimination systems. High-fiber foods like veggies, beans, and whole grains keep things moving. Water and herbal teas are essential, even if thirst signals have gone into early retirement. Any activity—like walking, chair yoga, Pilates or a little dance to your favorite music—gets the gut grooving. And, of course, establishing a bathroom routine can train the body (and lower bathroom anxiety).

But beware: while laxatives and stool softeners can help in a pinch, overdoing them can backfire. Chronic constipation should never be shrugged off—sometimes it signals thyroid issues, diabetes, or even colon disease. If there’s blood in the stool, sudden weight loss, severe pain, or nausea, it’s time to stop joking and call the doc. Remember, aging may slow things down, but with the right tweaks, seniors can still “go” with the flow.

As for me, I am waiting for my doctor's office to call me back, so i can have a discussion. My father had colon cancer in his 60s and my aunt died from surgery gone wrong for impacted bowels from chronic constipation. I will ask for a gastroenterologist appointment. I will ask for a colonoscopy. I will ask for a sonogram of my abdomen. I will ask for an MRI. I am an advocate and a partner for my health. If I do not speak up for myself, I may suffer these bouts of chronic constipation for the rest of my life. I have too much to do to feel uncomfortable in my body for days at a time. What about you?

Thank you for reading this. I hope this helps you in your health journey.
Sincerely,
KJ Landis
@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
[email protected]
​Books available everywhere!

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NAD versus Methylene Blue: Which is Better for Longevity?

10/6/2025

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Imagine NAD⁺ and methylene blue as two quirky superheroes battling fatigue, cognitive fog, and aging. NAD⁺, the seasoned veteran, quietly patches up DNA, fuels energy factories (mitochondria), and whispers sweet anti-aging nothings like “You got this”—one slow, steady boost at a time. Methylene blue, on the other hand, is the speedster: instant mental clarity, cognitive pep, and mitochondrial efficiency—boom!—right when you need it, like coffee’s cooler, bluer cousin. But before they duke it out, let’s look at their credentials...and maybe give them witty superhero names.

NAD⁺ and its precursors (like NMN or NR) are well-studied in relation to metabolism, DNA repair, inflammation, and cognitive health. Human trials suggest they can improve exercise performance, insulin sensitivity, and inflammation markers—though the jury’s still out on anti-aging miracles in a bottle. Hey, if your cells feel 20 again, that’s still pretty neat.

Methylene blue pulls off some impressive tricks, too. Low doses enhance memory and neuroprotection by acting as an “electron cycler,” boosting mitochondrial efficiency and offering antioxidant benefits—without the curse of typical receptor pathways. One study even showed it can reduce oxidative stress, aiding in memory and slowing skin aging. Just don’t go overboard—high doses can bring on headaches, urine that looks like Smurfs went wild, and possible serotonin storms if combined with SSRIs.

If you're building long-term energy and cellular resilience, NAD’s your bro. It bolsters metabolism, supports DNA repair, and may slow mitochondrial decay—though the anti-aging boost is subtle and still pending larger human trials. For an immediate cognitive pick-me-up, methylene blue is like a shot of blue lightning—fast, focused, but best used sparingly and with caution. What about thought on combining them? Some biohackers and clinicians dream of a mitochondrial “tag team”—NAD supplying the fuel and MB enhancing the engine, but you need a qualified pro to choreograph that dance safely. Seek out guidance from your health clinician for more advice. So0metimes tag-teaming for a few weeks on each supplement may work better in the long run for you. We are all our own personal life experiments, with food, rest, water, movement, emotions, intellect, and relationships added into the factors besides genetics. We are all N=1 experiments.

So, who's the better supplement? NAD⁺ is like the wise friend who tells you to eat right, rest well, and slowly turn into a well-oiled machine. Methylene blue is the friend who hands you a triple espresso when you're dragging—and then jokes, “Blue urine’s just your cells saying thanks!” Ideally, you’d choose based on your goals: a long-haul daily boost (NAD⁺) or periodic mental turbocharging (MB). As always, consult your friendly neighborhood clinician—and let me know how your results are.

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

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NAD⁺ Supplements: What They Are and Why People Are Talking About Them

9/29/2025

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If you’ve heard the wellness buzz around NAD⁺ supplements, you’re not alone. NAD⁺ (nicotinamide adenine dinucleotide) is a coenzyme found in every cell in your body, playing a crucial role in energy production and cellular repair. In simple terms, NAD⁺ is like the battery pack that keeps your cells running smoothly. As we age, NAD⁺ levels naturally decline, which is why researchers are exploring whether supplements—taken orally as tablets or delivered via IV—can help restore vitality, improve metabolism, and even slow some aspects of aging (Verdin, 2015; Rajman et al., 2018).

Health Benefits Backed by Science
Research has shown that boosting NAD⁺ levels may support mitochondrial function (the “powerhouses” of our cells), enhance DNA repair, and reduce age-related metabolic decline. A 2018 clinical study published in Nature Communications found that nicotinamide riboside (NR), a form of NAD⁺ precursor, increased NAD⁺ levels in humans and improved certain markers of cardiovascular health (Martens et al., 2018). Other studies suggest NAD⁺ may also play a role in brain health, with potential benefits for cognitive function and protection against neurodegeneration (Poljsak & Milisav, 2016). While more research is needed, early evidence points to promising health benefits.

IV vs. Oral Supplements
NAD⁺ can be supplemented in two main ways: oral tablets (usually NAD⁺ precursors like NR or NMN) or intravenous (IV) infusions. Oral supplements are more convenient and supported by clinical trials showing that precursors can effectively raise NAD⁺ levels (Trammell et al., 2016). IV therapy, on the other hand, delivers NAD⁺ directly into the bloodstream, bypassing digestion. Advocates of IV NAD⁺ claim it provides faster, more noticeable benefits like improved energy and mental clarity, though robust scientific evidence for IV therapy is still limited (Grant et al., 2019). Oral precursors, while slower, currently have stronger clinical support.

The Bottom Line
NAD⁺ supplementation—whether through tablets or IV—has exciting potential, but it’s not a miracle cure. The science is promising, especially for energy metabolism, cellular repair, and cardiovascular health, but long-term safety and effectiveness still require more research. If you’re curious about trying NAD⁺ supplements, consult a healthcare provider first—especially if you’re considering IV therapy, which should only be done under medical supervision. In the meantime, lifestyle habits like exercise, adequate sleep, and a balanced diet remain proven ways to naturally support healthy NAD⁺ levels. As always, consult your health practitioner before embarking upon any new supplement regime. Make certain that there are no contraindications with your prescription medications.

In your best interest,
KJ Landis
​
@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
[email protected]
​Books available everywhere!


Bibliography
  • Verdin, E. (2015). NAD⁺ in aging, metabolism, and neurodegeneration. Science, 350(6265), 1208–1213.
  • Rajman, L., Chwalek, K., & Sinclair, D. A. (2018). Therapeutic potential of NAD-boosting molecules: The in vivo evidence. Cell Metabolism, 27(3), 529–547.
  • Martens, C. R., et al. (2018). Chronic nicotinamide riboside supplementation is well-tolerated and elevates NAD⁺ in healthy middle-aged and older adults. Nature Communications, 9(1), 1286.
  • Poljsak, B., & Milisav, I. (2016). NAD⁺ as the link between oxidative stress, inflammation, caloric restriction, exercise, DNA repair, longevity, and health span. Rejuvenation Research, 19(5), 406–413.
  • Trammell, S. A., et al. (2016). Nicotinamide riboside increases NAD⁺ in humans safely and sustainably. Nature Communications, 7, 12948.
  • Grant, R., et al. (2019). The role of NAD⁺ in the human body and potential therapeutic applications. Nutrients, 11(6), 1490.
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Let's Not Overschedule Our Kids!

9/22/2025

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If your child’s backpack doubles as their suitcase, you might be overscheduling after-school activities. Between piano lessons, soccer practice, math club, and maybe even “beginner yoga for tots,” kids today often have busier calendars than most CEOs. Sure, activities can be enriching, but too many can turn childhood into a never-ending performance review. Research shows that kids actually benefit from unstructured free time, which helps them develop creativity, independence, and problem-solving skills (Barker et al., 2014). Translation: “I’m bored” isn’t a crisis—it’s actually where imagination sneaks in.

Overscheduling doesn’t just exhaust kids—it hijacks family life, too. Family dinners, once a sacred tradition, are now eaten in the car between violin and robotics, with parents hollering, “Don’t spill the smoothie on your uniform!” But studies show eating together has major benefits, including healthier diets, better grades, and less stress (Harvard Medical School, 2018). Basically, mac and cheese around the table beats chicken nuggets in the minivan every time. And while we’re at it, put down the phones. Kids don’t need to watch YouTube at dinner any more than parents need to check emails during Monopoly. Sharing silly stories from the day, arguing over who gets the last roll, or laughing at Dad’s bad jokes are way better for connection than staring at screens.

Then there’s the stress factor. The American Academy of Pediatrics (2018) warns that kids need balance, and too many structured activities can cause anxiety, poor sleep, and even burnout. A child who’s sprinting from one commitment to another may be too tired to actually enjoy them. And when bedtime turns into a meltdown because they still have math homework after karate, everybody loses—especially the parents who were promised this activity would “burn off energy.” Spoiler: it didn’t.

So what’s the solution? Pick one or two meaningful activities, then carve out family time that isn’t tethered to electronics. Play board games (yes, even if someone cheats at Candy Land), go for bike rides, cook dinner together, or just lounge around in pajamas and talk. These “ordinary” moments give kids space to relax and families the chance to bond. Remember, children don’t need résumés by age ten; they need memories. Childhood isn’t about logging hours of extracurriculars—it’s about feeling safe, loved, and connected. In other words, unplug the iPad and pass the Uno cards.

Screen-Free Family Fun Ideas:
  • Backyard scavenger hunt (bonus points if you make it weird: “find something shaped like a dinosaur!”)
  • Family cooking night (kids pick the recipe—even if it’s pancakes for dinner)
  • Board games or card games (Uno, Clue, or yes… Monopoly, if you’re brave)
  • Family story night (make up a silly story where each person adds one sentence)
  • Bike rides, nature walks, or star-gazing in the yard
  • “No electricity night”—candles, flashlights, and shadow puppet shows
  • Build a blanket fort big enough for snacks and the dog

Best,
KJ Landis
@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
[email protected]
​Books available everywhere!

Bibliography
  • American Academy of Pediatrics. (2018). Helping Children Balance Activities: Tips for Parents. Retrieved from https://www.healthychildren.org
  • Barker, J. E., Semenov, A. D., Michaelson, L., Provan, L. S., Snyder, H. R., & Munakata, Y. (2014). Less-structured time in children’s daily lives predicts self-directed executive functioning. Frontiers in Psychology, 5, 593.
  • Harvard Medical School. (2018). The Family Dinner Project: Benefits of Family Dinners. Retrieved from https://thefamilydinnerproject.org​
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Brussels Sprouts are the Bomb!

9/15/2025

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Brussels sprouts may look like baby cabbages, but don’t let their small size fool you—they’re packed with nutrients that can do wonders for your health. These green powerhouses are loaded with vitamins C and K, both of which are essential for a strong immune system and healthy bones. Just one cup of cooked Brussels sprouts provides over 150% of your daily requirement of vitamin K and nearly your full daily dose of vitamin C (U.S. Department of Agriculture, 2020; National Institutes of Health, 2022). That’s right—move over oranges, Brussels sprouts are quietly flexing in the produce aisle.
One of the biggest benefits of Brussels sprouts is their high fiber content. Fiber keeps your digestive system happy, helps regulate blood sugar levels, and keeps you feeling full longer—which means fewer snack raids on the cookie jar. According to the Mayo Clinic (2021), fiber also supports heart health by helping to lower cholesterol levels. In other words, Brussels sprouts are like a personal trainer for your digestive system, but way less expensive and much less judgmental.
Brussels sprouts are also rich in antioxidants, particularly kaempferol, which research has linked to reduced inflammation and improved heart health (Healthline, 2020; National Library of Medicine, 2015). Antioxidants act like tiny bodyguards, protecting your cells from damage caused by free radicals—those pesky unstable molecules that contribute to chronic diseases. Translation: adding more Brussels sprouts to your plate might just help you fight off long-term health issues while keeping your body running smoothly.
Finally, these little green gems may even support detoxification. Compounds called glucosinolates found in Brussels sprouts help activate enzymes that assist your body in processing and eliminating toxins (American Institute for Cancer Research, 2019). Think of them as your body’s natural cleanup crew. Combined with their ability to support bone health, immunity, and digestion, Brussels sprouts are truly a nutritional multitasker. So the next time you see them on a restaurant menu—or in the frozen foods aisle—give them the respect they deserve.
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Quick & Tasty Recipe: Crispy Garlic Parmesan Brussels Sprouts
  • 1 pound Brussels sprouts, trimmed and halved
  • 2 tbsp olive oil
  • 3 cloves garlic, minced
  • ¼ cup grated Parmesan cheese
  • Salt & pepper to taste
Toss sprouts with olive oil, garlic, salt, and pepper. Roast at 400°F for 20–25 minutes until crispy and golden. Sprinkle with Parmesan before serving. Boom—healthy, delicious, and no childhood flashbacks of soggy sprouts required!

To your health,
KJ Landis

@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
[email protected]
​Books available everywhere!


References
  • U.S. Department of Agriculture. FoodData Central (2020).
  • National Institutes of Health, Office of Dietary Supplements: Vitamin C & Vitamin K (2022).
  • Mayo Clinic. “Dietary Fiber: Essential for a Healthy Diet” (2021).
  • Healthline. “Brussels Sprouts: Nutrition, Benefits, and How to Cook Them” (2020).
  • National Library of Medicine. “Kaempferol and Inflammation” (2015).
  • American Institute for Cancer Research. “Cruciferous Vegetables and Cancer Prevention” (2019)
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Fall Vegetables are on Fire!

9/8/2025

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September is here...thoughts beginning to turn to cooler evenings in half of the world, and the colors of the leaves may soon begin to change to yellow, red and orange...When fall arrives later this month, you know what that means—pumpkin spice lattes, cozy sweaters, and a whole bunch of vegetables that deserve way more love than they get. While everyone is swooning over apples and pumpkins, it’s the often overlooked fall veggies that should be taking the spotlight. From hearty squash to leafy greens, these nutrient-packed beauties are like the unsung rockstars of autumn. So, grab your apron and get ready to enjoy fall’s finest in your kitchen—without any overly complicated recipes.


First up, let’s talk about butternut squash—it’s not just for soup, folks. This sweet, smooth vegetable is like nature’s candy, except it’s good for you (and doesn’t give you a sugar high). You can roast it, mash it, or even add it to risotto for an extra cozy, fall feel. If you're craving something simple yet mouthwatering, try this Roasted Butternut Squash recipe: Toss cubed squash with olive oil, salt, pepper, and a sprinkle of cinnamon and roast at 400°F for about 25 minutes. Bonus points if you drizzle it with some balsamic glaze to kick things up a notch.


Next on the roster: brussels sprouts. These tiny little cabbages are often unfairly shunned at the dinner table (they don’t bite, we promise!). When roasted, however, they become crispy little flavor bombs that even kids might like. Try this Brussels Sprouts with Bacon and Maple Glaze recipe: Cut your sprouts in half, roast them at 400°F with a little olive oil, salt, and pepper for 20 minutes, then toss with crispy bacon bits and a dash of maple syrup for that sweet-savory balance. If this doesn’t convert you into a brussels sprout lover, nothing will.


Finally, let's not forget kale, the leafy green that refuses to leave the wellness world. Often regarded as "superfood royalty," kale is packed with nutrients and can be enjoyed in so many ways—whether it's in a warm salad, a smoothie, or even baked into crispy chips. For a cozy fall dish, try this Warm Kale and Sweet Potato Salad: Toss kale with roasted sweet potato cubes, quinoa, and a honey mustard dressing. It’s the perfect dish for any fall gathering or solo meal when you’re feeling fancy (or just hungry for something healthy).


In conclusion, while fall is famous for its apples, pumpkins, and cinnamon rolls, let’s give a standing ovation to our fall veggies. Not only are they full of fiber, vitamins, and antioxidants, but they also make your meals look like a work of art (and who doesn't love that?). So, next time you're at the farmer’s market or grocery store, don’t overlook these vibrant veggies—they’re the secret weapon your fall menu needs. Happy eating!

These are just a few ideas of what fall harvest brings to the table. What do you enjoy making for the family? I want to hear from you!
Blessings,
KJ Landis
​@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
[email protected]
​Books available everywhere!

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Back to School with Less Drama

9/1/2025

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Picture
Why Does the “New Backpack, New Wardrobe” Myth Refuse to Die?

Back-to-school season often feels like a wardrobe emergency, even when our kids haven’t grown an inch. It turns out the strain is real: American families are expected to spend about $858 per household on back-to-school needs in 2025—covering clothing, supplies, electronics, and more (National Retail Federation, Reuters). Many parents (56%) say the season brings financial stress, and nearly half report that they’d go into debt just so their child can fit in (NerdWallet). Yet for many, last year’s clothes would do just fine. Last year's clothes may still fit. We often buy clothes for holiday gifts, birthdays, milestones, sports team needs, etc. Most of us buy clothes for the family all year long. Where does this pressure come from? Is it a sweet memory, a family tradition passed down from generation to generation?

Scoring “Cool” on Social Media: Helpful or Harmful?

Social media isn’t just for scrolling—it’s shaping wardrobes too. Around 75% of Gen Z parents and 46% of millennials use social platforms during back-to-school shopping, and those shoppers spend 1.8 times more than others (Deloitte+1). Even kids feel the pressure: 60% of parents say their children are influenced by peers or social media on what to buy, and half of them end up relenting. When influencers and “haul” videos rule the feed, suddenly that same hoodie becomes yesterday’s news—even if it still fits. I witnessed my great-nephew watching unboxing videos on YouTube since he was 4 years old, and it wasn't just toys he was interested in. Fashion was exciting for him as well.

Overparenting or Compensation for Absence?

Some parents may use shopping as a proxy for time. When long workdays or other obligations limit daily contact, splurging on a “must-have” outfit can feel like proof of love. Yet surveys suggest children actually benefit more from time and connection—not trendier kicks. Plus, with 53% of parents willing to go into debt for fitting in or extracurriculars, the message may be we’re buying happiness instead of building it.

So, What If We Changed the Script This Year?

Maybe it's time to flip the tradition. This year, let’s shift spending toward meaningful—and cost-conscious—choices. Even brand-new basics bought early and on sale can do the trick, while letting kids keep favorite items (especially if they still fit). These practices may starts the year with ease and authenticity for both generations. Set budgets, involve your kids in decisions, and remind them—and yourself—that confidence isn’t in the label but in the love. That’s the trend worth starting and maintaining.

I want to hear from you!
In Gratitude, 
KJ Landis
​@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
[email protected]
​Books available everywhere!

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