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New Hope for Hair Thinning

3/23/2026

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New Hope Beyond Minoxidil and Finasteride

For decades, minoxidil and finasteride have been the go-to approved medications for hair thinning and androgenetic alopecia (pattern hair loss). Minoxidil—usually applied topically—can modestly increase hair count by promoting blood flow to dormant follicles, while finasteride reduces the hormone DHT that contributes to follicle miniaturization. However, these treatments often require long-term use, and finasteride comes with potential hormonal side effects that make it unsuitable for some people, particularly many women of childbearing age. As a result, both patients and researchers have sought alternatives that are safer, more effective, and capable of stimulating true regrowth rather than merely slowing loss.


Emerging Drugs and Novel Topicals

In the last few years, several next-generation pharmacological options have entered clinical trials. One standout is clascoterone, a topical androgen receptor blocker showing promising results in large phase III trials for male pattern hair loss. Unlike older hormonal drugs, clascoterone targets androgen activity directly in the scalp with minimal systemic absorption, offering hope for regrowth with fewer side effects. Other investigational molecules, such as GT-20029 (a PROTAC-based androgen receptor degrader) and PP405 (a small molecule designed to awaken dormant follicle stem cells), are advancing through clinical stages and could represent future hair regrowth paradigms if approved. Meanwhile, new systemic biologics like ABS-201, an AI-designed antibody against the prolactin receptor, aim to reactivate follicles at a molecular level.


Regenerative and Combination Approaches

Beyond drugs, regenerative medicine is reshaping how clinicians think about hair restoration. Treatments like platelet-rich plasma (PRP) and photobiomodulation (low-level laser therapy) already have clinical use for androgenetic alopecia and alopecia areata, leveraging growth factors and light-induced cellular signaling to spur follicle activity. More recently, research into stem cells and exosomes—small extracellular vesicles that can carry growth-promoting signals—has shown potential in early studies to enhance follicle repair and reduce inflammation. While these modalities are still experimental and require more rigorous clinical evidence, they represent an exciting, biology-based frontier for those who haven’t responded to conventional therapies.


A New Frontier: Wearable Light Therapy for Hair Growth

In recent years, wearable light-therapy devices like caps and helmets have emerged as an intriguing non-invasive option for people experiencing thinning or balding. These devices use low-level laser therapy (LLLT) — a form of red or near-infrared light that penetrates the scalp to stimulate cellular energy in hair follicles, potentially encouraging growth and reducing shedding. Clinical research and dermatologists alike note that consistent use over several months (often 4–6 months or more) may lead to measurable improvements in hair density and follicle health, especially when started in the early stages of hair loss rather than later, advanced balding. While outcomes vary and results aren’t instant, LLLT hats are appealing because they can be used hands-free at home and are generally well-tolerated without the side effects associated with some medications.
For those curious about trying light therapy, here are some popular options that use this technology:
  • HigherDOSE Red Light Hat – A well-reviewed red-light cap that’s comfortable and portable for daily use.
  • Hooga Red Light Therapy Hat – Highly rated wearable option with strong user feedback.
  • LED Therapy Cap – Uses LLLT to stimulate follicles and can integrate into regular routines.
  • iRestore Professional Laser Hair Growth System – A more advanced laser system with an adjustable fit and established clinical backing.
  • Swirise Red Light Therapy Cap – A budget-friendly, highly rated choice with excellent reviews.
  • Other wearable light options include 216‑led Red Light Therapy Hat, KTS Laser Hair Regrowth Cap, and Bon Charge Red Light Cap, offering a range of price points and LED/laser configurations.
While evidence supports LLLT’s potential to improve blood circulation, cellular metabolism, and follicle stimulation, it’s worth noting that results are gradual and best seen with consistent, long-term use. Pairing these wearable therapies with other treatments — like topical minoxidil or regenerative approaches discussed earlier — may enhance overall outcomes.


What This Means for People Balding Today
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The landscape for hair loss treatments is more active than it’s been in decades. Established therapies still play a crucial role, but these next-wave options—from novel targeted drugs and biologics to regenerative therapies—promise more personalized and potentially more effective strategies for both men and women. As always, outcomes vary with the cause of hair loss (e.g., hormonal vs. autoimmune) and the individual’s biology. Consulting a dermatologist or trichologist remains essential to tailor a treatment plan that reflects both current evidence and the latest scientific advances.

I hope this has given you some hope in your hair journey. Remember, as always, it is what is on the inside of us that counts the most.

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


Bibliography
  1. Recent Advances in Drug Development for Hair Loss. Int. J. Mol. Sci. (2025).
  2. Hair Loss Treatment in 2026: The Evidence-Based Decision Framework. Charles Medical Group (2026).
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Oregano Oil to the Rescue?

3/16/2026

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Oregano oil has become the scrappy little superstar of the supplement aisle. Extracted from the leaves of Origanum vulgare, true oregano oil (not to be confused with the culinary herb sprinkled on pizza) is rich in active compounds like carvacrol and thymol. These phytochemicals are responsible for oregano oil’s antimicrobial, antifungal, and antioxidant properties. In laboratory studies, carvacrol has demonstrated activity against certain strains of bacteria, including E. coli and Staphylococcus aureus, as well as some fungi like Candida albicans (Nostro et al., 2007; Sharifi-Rad et al., 2018). That’s why you’ll often see oregano oil marketed for immune support, gut health, and respiratory concerns.

When it comes to gut health, oregano oil is frequently promoted as a “natural antibiotic.” Some small studies suggest it may help reduce certain pathogenic bacteria and parasites in the digestive tract. For example, one small human study found oregano oil supplementation reduced symptoms in patients with intestinal parasites (Force et al., 2000). Its antioxidant properties may also help reduce oxidative stress, which plays a role in chronic inflammation and aging (Sharifi-Rad et al., 2018). That said, most of the robust evidence we have is from in vitro (test tube) or animal studies. Human trials are still limited, and oregano oil should not replace prescribed treatments without medical supervision.

Now for the part supplement companies don’t always highlight: oregano oil is potent. Undiluted oregano oil can irritate the skin, mouth, esophagus, and stomach. High doses may cause gastrointestinal upset, nausea, or even allergic reactions—especially in individuals sensitive to plants in the Lamiaceae family (like mint, basil, or sage). Because oregano oil has antimicrobial properties, overuse may also disrupt the balance of beneficial gut bacteria. Additionally, it may thin the blood and could increase bleeding risk when combined with anticoagulant medications (such as warfarin). Pregnant or breastfeeding individuals should avoid medicinal doses due to insufficient safety data.

If you’re considering oregano oil supplements, quality and dosage matter. Look for products standardized to carvacrol content and manufactured by reputable companies that provide third-party testing. Capsules are generally safer than ingesting liquid essential oil directly, and essential oils should never be taken internally unless specifically formulated and labeled for that purpose. As with any supplement, especially if you have chronic health conditions or take medications, it’s wise to consult a healthcare provider. Oregano oil may offer real benefits—but like all powerful plant medicine, it deserves respect, not hype.

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

BibliographyForce, M., Sparks, W. S., & Ronzio, R. A. (2000). Inhibition of enteric parasites by emulsified oil of oregano in vivo. Phytotherapy Research, 14(3), 213–214.
Nostro, A., et al. (2007). Effects of oregano, carvacrol and thymol on Staphylococcus aureus and Staphylococcus epidermidis biofilms. Journal of Medical Microbiology, 56(4), 519–523.
Sharifi-Rad, M., et al. (2018). Biological activities of essential oils: From plant chemoecology to traditional healing systems. Molecules, 23(1), 70.
U.S. National Center for Complementary and Integrative Health (NCCIH). (n.d.). Herbs at a glance: Oregano. Retrieved from https://www.nccih.nih.gov/health/oregano
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Health Care, Sick Care, or No Care?

3/9/2026

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I learned the hard way that “having health insurance” does not mean having access to care. My loved one needed surgery—real surgery, not optional, not cosmetic, not something that could be delayed indefinitely. The first facility that could actually perform the procedure had the right equipment, the right surgical team, and the experience required. The surgeon was in network, but the facility was out of network. Coverage was approved and then 13 hours before the surgery, was denied. Full stop. This wasn’t health care. It wasn’t even sick care. It was no care.


Every facility within our insurance network lacked the surgical instruments required for his procedure—including the hospital where I work, which was technically approved, but physically incapable of doing the surgery. We weren’t being difficult; we were being factual. In the meantime, his surgeon instructed him to manage debilitating pain with ibuprofen and Tylenol taken around the clock, for months, while we waited in approval limbo. Not surprisingly, recent bloodwork now shows declining kidney function and anemia—collateral damage from being told to “manage” instead of being treated.


To add insult to injury, the insurance itself feels like a closed-loop experiment. My plan is the Employer Paid Option—the only one we can afford on my low hospital salary. The insurance company was created specifically for employees of the corporation that owns 11 hospitals up and down the California coast. Outside of this system, no one has heard of it. It’s a network designed to look comprehensive on paper while quietly limiting real-world access. The result? Patients and families trapped in a maze of yeses and nos, approvals and denials, referrals to surgeons who don’t even perform the specialty needed. (Read that last sentence again.)


The irony deepens when I think of my supervisor, who had eye surgery years ago—robotic, high-tech, performed at an out-of-network facility and preapproved. For three years afterward, she received bills. Collection agencies got involved. She made monthly phone calls, pulled in HR, and eventually even the CEO. She told me later it wasn’t about the money—it was the principle. That’s the part that lingers. When people who work inside hospitals have to fight this hard for care they were promised, the system isn’t broken—it’s functioning exactly as designed. And the cost isn’t just financial. It’s trust, health, and the quiet understanding that too often, care depends less on need and more on financial contracts.


​So, what do we do now? How can we receive the true health care we humans deserve? I feel that we should first let the general public know, as in writing to the editors of newspapers, writing blogs 
like this one, and put your experiences on social media. Knowledge is power. Vote health care into action, real health care, preventive measures being rewarded, and then those in urgent need of sick care get their needs supplied, immediately. This, in my opinion, will improve accuracy, efficiency, and actually save the systems in place money, which can be used for true health education for the public.


Thank you,
KJ Landis

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

​
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Hey, Seniors, What's Your Schedule Look Like?

3/2/2026

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Keeping seniors active in their leisure life isn’t about packing every minute with exercise or hobbies—it’s about staying engaged with the world in ways that feel good. Whether it’s gardening, walking with friends, dancing, volunteering, or finally picking up that guitar, leisure activities give structure and joy to the day. That sense of purpose matters. When there’s something to look forward to, mornings feel brighter and days feel more meaningful. Structure has been an important part of our entire life, so when we are older, we find comfort in a structured day. It is familiar to us.

There’s also a strong social side to staying active that often gets overlooked. Many leisure activities naturally bring people together, and connection is a big deal as we age. Sharing a laugh at a book club, chatting during a swim class, or simply strolling with a neighbor can reduce feelings of isolation. Those small, regular interactions add up, supporting emotional well-being and helping seniors feel seen and valued. As a woman over 60, I feel invisible at times. When I am cut in line at the pet store, I feel unseen. If I say something to the line cutter, usually the response is, "Oh, I didn't see you." Typically, no apology is given.

From a longevity perspective, an active leisure life tends to support both body and mind. Gentle physical movement helps maintain strength, balance, and mobility, while mentally engaging activities keep the brain stimulated. Together, they can slow down some of the common declines associated with aging. It’s less about intensity and more about consistency—doing things regularly that keep the body moving and the mind curious. Consistency, is once again relative to the structure of one's day, week, month. We need structure. I am one of those people who still carry around a paper bound day planner for the year. It is the size of a paperback book. Remember those? I love to write down my future leisure activities, and plan my regular to-do list around my fun to-do list!
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The real magic is that leisure doesn’t feel like “work.” It’s fun, flexible, and personal, which makes it easier to stick with over time. When seniors enjoy how they spend their free time, they’re more likely to stay active without pressure or guilt. And that enjoyment—paired with movement, connection, and purpose—can quietly support a longer, healthier, and more fulfilling life.

Are you over 60? What do you do for your leisure life? 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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Grief is a Rollercoaster

2/23/2026

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Grief is not a straight line. It doesn’t move neatly from shock to sadness to acceptance like a checklist you complete and turn in. It loops, backtracks, surprises you in the cereal aisle, and shows up uninvited when you’re folding laundry or sitting at a red light. A few weeks ago, my mother-in-law passed away, and already I’ve learned that grief has its own weather system—sunny moments followed by sudden storms, often in the same hour.

Some days I feel functional, even okay. I answer emails, make plans, laugh at something dumb on TV. Then, without warning, a memory lands—her voice, a phrase she used, the way she showed love in small, practical ways—and the ground shifts. I savor her last voicemail, on New Year's Day she sent me lots of blessings and wishes. She has stayed up all night watching the celebrations from around the globe.

Other days are quieter but heavier, like carrying a backpack full of rocks I didn’t knowingly put on. There’s no rhythm to it. No timeline. Just waves. What makes grief especially strange is the way it coexists with life continuing on. The world doesn’t pause. Dishes still need washing. Birthdays still happen. People still ask, “How are you?”—and sometimes the honest answer feels too big for casual conversation. Loving someone who has died doesn’t end; it just changes form. The relationship doesn’t disappear—it becomes memory, influence, echo.

If you’re grieving, here’s the reminder I keep giving myself: you’re not doing it wrong. There is no “should.” There is only today. Grief isn’t something to get over or power through; it’s something to carry, set down, pick back up, and eventually learn how to walk with. Some days you’ll walk steadily. Some days you’ll sit on the floor and cry. Both count. Both are part of love.

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 Wiping after Peeing Feels Like Sandpaper...

2/16/2026

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When Pee Feels Like Betrayal: Vaginal Dryness After 50

Let’s just say it out loud: nobody warned us that one day wiping after peeing would feel like broken glass wrapped in sandpaper. Somewhere after 50, estrogen quietly packs her bags, and suddenly your vaginal tissue is thinner, drier, and about as forgiving as cheap toilet paper. This isn’t “you being sensitive” — it’s a real medical condition called genitourinary syndrome of menopause (GSM), and it affects a lot of women. Dryness, burning, itching, pain with wiping, and that stinging-after-you-pee feeling are all part of the party no one RSVP’d to (Mayo Clinic).


Why This Happens (And Why You’re Not Broken)

Here’s the deal: estrogen keeps vaginal tissue plump, elastic, and well-lubricated. When levels drop during menopause, the tissue becomes fragile — tiny micro-tears can form, and urine touching those areas can feel like acid. Fun, right? Studies show that GSM affects the majority of postmenopausal women, yet many suffer in silence because no one told us this was a thing we could actually treat (AUA; PubMed). So if you’ve ever thought, “Is this normal?” — yes. But also no, you don’t have to live with it.


What Actually Helps (Spoiler: Suffering Is Not Required)

Here’s where it gets better. Research consistently shows that low-dose vaginal estrogen — creams, tablets, or rings — can dramatically improve dryness, irritation, and urinary discomfort, with minimal systemic absorption (PubMed). Translation: it works, and it’s generally safe for most women. Non-hormonal vaginal moisturizers and options like vaginal DHEA also help restore comfort and tissue health (AHRQ). The key word here is regular use — this isn’t a one-and-done situation, it’s skincare… just farther south.


Let’s Talk About It (Loudly, Please)

One reason this feels so isolating is because nobody talks about it — which is finally changing. Halle Berry has been refreshingly open about her menopause journey and created Respin Health to educate women and normalize these conversations (re-spin.com). The message? Menopause isn’t the end of comfort, intimacy, or dignity. If your vagina feels like it’s staging a protest, it’s time to advocate for yourself, talk to a clinician who gets it, and stop pretending this is just “part of aging.”

Have you any signs or symptoms? What have you tried to help yourself? 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. Mayo Clinic. Vaginal dryness after menopause: How to treat it.
    https://www.mayoclinic.org/diseases-conditions/menopause/expert-answers/vaginal-dryness/faq-20115086
  2. American Urological Association. Genitourinary Syndrome of Menopause Clinical Guidelines.
    https://www.auanet.org/guidelines-and-quality/guidelines/genitourinary-syndrome-of-menopause
  3. Kingsberg SA, et al. Efficacy and Safety of Vaginal Estrogen for GSM. PubMed.
    https://pubmed.ncbi.nlm.nih.gov/30363010
  4. Agency for Healthcare Research and Quality (AHRQ). Treatments for GSM: Systematic Review.
    https://effectivehealthcare.ahrq.gov/products/genitourinary-syndrome/research
  5. Respin Health, founded by Halle Berry.
    https://www.re-spin.com


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Mental Illness and Substance Abuse: Which Comes First?

2/9/2026

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One of the most common — and emotionally charged — questions in mental health is whether mental illness or substance abuse comes first. Families want clarity. Clinicians want accuracy. Individuals want relief from blame. The truth is more nuanced than a simple cause-and-effect answer. Mental illness and substance use disorders often develop together, feeding into one another in a complex, self-reinforcing cycle. For some, emotional distress or psychiatric symptoms precede substance use. For others, drugs or alcohol initiate changes in the brain that lead to mental illness. And for many, both emerge from shared underlying roots.

In many cases, mental illness comes first. Anxiety, depression, PTSD, bipolar disorder, and ADHD can leave people feeling dysregulated, overwhelmed, or desperate for relief. Substances may initially appear to offer comfort, control, or escape — a phenomenon often called self-medication. Alcohol may quiet anxiety, opioids may numb emotional pain, and stimulants may temporarily improve focus or energy. Over time, however, tolerance develops, symptoms intensify, and what once felt like a solution becomes another source of suffering layered onto the original illness.

In other situations, substance use comes first. Certain drugs — especially alcohol, stimulants, and cannabis can trigger anxiety, depression, paranoia, or even psychosis. For some individuals, these symptoms fade with sustained sobriety. For others, substance use acts as a catalyst, activating an underlying vulnerability to serious mental illness that may have remained dormant otherwise. Genetics, age of first use, frequency, and potency all influence how substances interact with the brain and mental health over time.

Often, however, the question of “which came first” misses the larger picture. Mental illness and substance use frequently share common origins: trauma, chronic stress, loss, poverty, isolation, or adverse childhood experiences. Rather than viewing them as separate problems, research increasingly supports integrated, trauma-informed treatment that addresses both simultaneously. Healing happens not by assigning blame or sequencing symptoms, but by restoring safety, connection, coping skills, and hope. When we treat the whole person — not just the diagnosis — both mental health and substance use outcomes improve.

In my workplace, I am the Recreational Activity Coordinator in an Acute Geriatric Behavioral Unit of a hospital. These patients are ages 55 and older, with an acute variety of symptoms where they are a danger to themselves or others, or gravely disabled to the point where they cannot take care of their basic needs of food, shelter, clothing, or personal hygiene. They cannot contract for their own safety. My role is to holistically care for the patients in an activity-based manner. Through mind-body-spirit-intellect-emotion-creative activities, I teach and encourage patients to be partners with their health treatment plans. We practice different styles of coping techniques through everyday fun activities which build their abilities to take care of themselves better after the acute period of care.

Holistic and whole-patient-centered care is important for our most vulnerable folks in the community. My mentor keeps stating that
activities are medicine. We have more leisure time when we retire. We definitely need purposeful and passionate pursuits as we age. Otherwise, there is a higher chance of  abusing drugs and alcohol, committing crimes, and participating in unsafe sexual practices. I add that throughout one's whole life, we need purposeful and passionate pursuits.

In the recovery practices and in the mental illness world, the medication and meditation work together. The movement practices and the nutrition work together. Seeking out community and connection with a tribe of like-minded individuals serve both populations well, and, the populations can have the similar symptoms when in an acute state. At any age, trauma can trigger more intense symptoms in both populations.

We need to care more. We need to help more. We need to support more. Sometimes the lines between the two populations are blurred, and all of us in society can improve as a result of treating the whole person. Do you know somebody in your circle of love who is suffering with addictions or mental illness? What types of care are they receiving for their symptoms? 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:
~American Psychiatric Association. (2022). DSM-5-TR: Diagnostic and Statistical Manual of Mental Disorders (5th ed., text rev.). American Psychiatric Publishing.
~National Institute on Drug Abuse. (2023). Comorbidity: Substance Use Disorders and Other Mental Illnesses. NIDA. https://nida.nih.gov
~Substance Abuse and Mental Health Services Administration. (2023). Substance Use and Mental Health Issues. SAMHSA. https://www.samhsa.gov
~Khantzian, E. J. (1997). The self-medication hypothesis of substance use disorders: A reconsideration and recent applications. Harvard Review of Psychiatry, 4(5), 231–244.
~Felitti, V. J., et al. (1998). Relationship of childhood abuse and household dysfunction to many leading causes of death in adults. American Journal of Preventive Medicine, 14(4), 245–258.


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A Sweeter Valentine's Day

2/2/2026

4 Comments

 
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Valentine’s Day is often synonymous with heart-shaped boxes of chocolate and sugary confections, but celebrating love doesn’t have to result in a sugar crash. By shifting the focus to nutrient-dense ingredients, you can create treats that feel indulgent while actually nourishing your body. Choosing whole foods like dark berries, raw cacao, and nuts allows you to enjoy the festive spirit of the holiday without the inflammation and energy dips associated with processed corn syrup and refined sugars.


One of the simplest ways to upgrade your dessert table is by leaning into the natural sweetness of fruit. Fresh strawberries or raspberries dipped in high-percentage dark chocolate (at least 70% cacao) provide a powerful punch of antioxidants and vitamin C. If you want something creamier, whipped coconut cream sweetened with a touch of vanilla bean makes for a decadent topping that is completely dairy-free and low-glycemic. These options satisfy the craving for a sweet finish while providing healthy fats and fiber.


For those who enjoy baking, swapping out traditional white flour for almond or coconut flour can transform your favorite recipes into heart-healthy alternatives. You can create "love bites" or energy truffles using a base of medjool dates, walnuts, and sea salt. These ingredients are packed with minerals like magnesium and potassium, which support heart health—a perfect theme for Valentine's Day. Adding a dash of beetroot powder can even give these treats a beautiful, naturally pink hue without the need for artificial food dyes.
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Ultimately, reaching for your superior health means making choices that align with your long-term wellness goals, even during celebrations. When we choose treats that honor our biology, we have more radiant energy to share with those we love. This Valentine’s Day, try experimenting with "love and science married in spirituality" by preparing snacks that feed both your soul and your cells.



Here is a slightly bitter, sugar-free mousse that is a great way to enjoy deep chocolate flavors without the sugar crash. This recipe uses high-percentage dark chocolate and cacao powder to achieve that sophisticated bitterness. 
3-Ingredient Slightly Bitter Dark Chocolate MousseThis version leans into a rich, dark profile by using 85% dark chocolate and minimal sweetener.
Ingredients:
  • Dark Chocolate: 50 grams of 85% dark chocolate (such as Lindt 85% or Lily's sugar-free 85%).
  • Whipping Cream: 200 ml of heavy whipping cream (or chilled full-fat coconut cream for a dairy-free option).
  • Unsweetened Cocoa/Cacao Powder: 1 tablespoon for an extra hit of bitterness.
  • Optional: A pinch of sea salt, cinnamon, or 1/4 teaspoon of instant espresso powder to further enhance the chocolate's depth. Also optional is raw cacao nibs for a texture surprise that makes us go, "Mmmmmmm, good!"
Instructions:
  1. Melt the Base: Gently melt the dark chocolate in 30-second intervals in the microwave until smooth, then let it cool for a few minutes.
  2. Whip the Cream: In a separate chilled bowl, whip the heavy cream (or coconut cream) until soft peaks form.
  3. Combine: Sift in the cocoa powder and add the melted chocolate. Gently fold the mixture together until smooth and uniform.
  4. Chill: Spoon the mousse into ramekins and refrigerate for at least 1–2 hours to allow the texture to set.

Tips for a Deeper, Bitter Flavor
  • Use Dutch-Processed Cocoa: This type of cocoa has a more intense, dark flavor that pairs perfectly with high-percentage chocolate.
  • Add Espresso: A small amount of instant coffee or espresso won't make it taste like coffee but will make the chocolate taste significantly darker and more complex.
  • Sweetener Control: Start with no added sweetener; if it is too bitter for your liking, add a few drops of liquid stevia or a teaspoon of powdered monk fruit at the very end.


Think of some of your favorite sweet treats that you can make this Valentine's Day without sugar. Experiment and let me know how it went! 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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Navigating Hospice Care for a Loved One

1/26/2026

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No one feels ready for hospice. Even when you know it’s coming, the moment it’s suggested can feel like the ground shifts beneath you. You may be exhausted, grieving, and still expected to make clear decisions. Navigating hospice isn’t about doing everything right—it’s about finding support while honoring your loved one’s comfort and dignity.

Start with an Honest Conversation:
Hospice begins with listening. If your loved one can still participate, ask open, gentle questions: What matters most to you right now? What are you afraid of? What would comfort look like? These conversations can be emotional, but they help guide care decisions that truly align with their wishes. If your loved one can’t speak for themselves, lean on what you know about their values—not what feels easiest in the moment.

Understand What Hospice Actually Provides:
Hospice is a team, not a single service. In the U.S., hospice care is typically covered by Medicare, Medicaid, the VA, or private insurance. It often includes nurses who manage pain and symptoms, aides for personal care, social workers for emotional and practical support, chaplains for spiritual care (if desired), medications related to comfort, medical equipment, and 24/7 on-call support. Hospice care can take place at home, in assisted living, a nursing facility, or a hospice center. Knowing this early helps reduce panic later.

Choose the Right Hospice Provider:
Not all hospices are the same. You have the right to ask questions and even change providers if something doesn’t feel right. Ask how often nurses visit, what after-hours support looks like, how pain is managed, and how caregivers are supported. Trust your intuition—good hospice care should feel supportive, calm, and responsive, not rushed or distant.

Let Go of “Doing It All:”
Caregivers often believe they must handle everything themselves. Hospice is there to share the load. Accept help. Ask questions. Call the nurse line, even if you’re unsure. There is no such thing as a “silly” concern. Hospice care works best when caregivers are honest about their limits—burnout helps no one.

Prepare for What’s Coming—Gently:
Hospice staff can help you understand what to expect physically and emotionally as your loved one declines. This knowledge doesn’t make the loss easier, but it can make it less frightening. Knowing what is normal helps families feel grounded and reduces unnecessary emergency calls or hospitalizations.

Take Care of Yourself, Too:
Hospice care includes you, even if it doesn’t always feel that way. Eat when you can. Rest when help is offered. Step outside. Cry when you need to. Grief often begins before death, and that anticipatory grief is real. Hospice social workers and counselors are there for caregivers as much as patients—use them.

Remember What Hospice Is Really About:
Hospice is not about giving up. It’s about shifting the focus from fighting the inevitable to protecting comfort, peace, and connection. Many families later say they wish hospice had been started sooner—not because it changed the outcome, but because it changed the experience. Navigating hospice care is one of the hardest acts of love you may ever perform. You won’t do it perfectly. But if your loved one is comfortable, heard, and not alone—then you are doing something profoundly right.

I hope this has helped you in any manner.
Sincerely,
​KJ Landis

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


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Tooth Care as We Age

1/19/2026

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​As we age, tooth care becomes deeply personal—because our mouths tell the story of our lives. Years of meals shared, stress endured, medications taken, and care delayed all show up in our smiles. I’ve seen how quickly oral health can shift in the elderly years, often quietly and without complaint. Dry mouth, sensitive gums, and weakened enamel don’t always announce themselves with pain at first, but they can slowly chip away at comfort, confidence, and the simple joy of eating. Tooth care in later life isn’t about vanity; it’s about preserving ease, nourishment, and dignity.

Many older adults I’ve worked with didn’t mention dental discomfort until it began affecting everything else—sleep, mood, or the willingness to socialize. Gum disease, in particular, can sneak in unnoticed, yet its impact is profound. I’ve watched people lose teeth not because they didn’t care, but because arthritis made brushing harder, or because dental visits felt overwhelming or unaffordable. Small adjustments—like switching to an electric toothbrush, using floss picks, or adding a gentle rinse—can make daily care feel achievable again, rather than burdensome.

Dentures and implants also come with emotional weight. For some, they represent independence regained; for others, frustration and embarrassment. I’ve seen how a poorly fitting denture can turn meals into a source of anxiety, or how neglecting nightly cleaning can lead to painful infections. These aren’t failures—they’re reminders that oral care changes with age and deserves patience and support. Regular dental check-ins, even when there are no natural teeth left, help prevent discomfort and catch issues early, before they interfere with daily life.

What stays with me most is how closely oral health is tied to self-worth. When someone avoids smiling, eats less, or withdraws from conversation because their mouth hurts, something essential is being lost. Tooth care in the elderly years is an act of self-respect and, often, an act of love from caregivers and family members. Aging doesn’t mean surrendering comfort or confidence. With compassionate attention and realistic routines, we can protect not just teeth and gums, but the quality of life that depends on them.

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 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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Picture
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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  • Guest Appearances/Book Me