Eating Healthy

Real Advice from Real Students: How I Can Eat Better and Live Healthier

By John Fisher (assisted by AI)

In today’s world of confusing nutrition trends, ever-changing diet fads, and busy lifestyles, figuring out how to eat well can feel overwhelming. In a recent Health and Wellness class, students were asked how they could eat better, reflecting on personal experience, goals, and practical strategies. Their thoughtful responses offer a grounded, relatable perspective on nutrition—rooted in everyday life, budgets, and long-term well-being. From reducing sugary drinks to meal prepping and questioning diet culture, the insights fell into five common themes: Whole Foods over Fad Diets, Water over Sugary Beverages, Budget-Friendly Eating, Mindful and Sustainable Planning, and Critical Evaluation of Diet Trends.

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Theme 1: Whole Foods over Fad Diets

Many students emphasized moving away from restrictive eating philosophies in favor of whole, nutrient-dense foods.

"Focusing on whole foods, like fresh fruits, vegetables, lean proteins, and whole grains, instead of following restrictive diets, is a great way to improve long-term health."

"Whole foods provide our bodies with the right nutrients, unlike processed foods, which can contribute to health problems like obesity, diabetes, and heart disease."

Others spoke of the flexibility and sustainability that comes with whole foods:

"This way of eating feels sustainable, and I can see myself sticking with it in the long run."

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Theme 2: Water over Sugary Beverages

A recurring theme in student responses was the choice to reduce or eliminate sugary drinks in favor of pure water.

"Sugary drinks and artificially sweetened drinks can disrupt your metabolism’s natural thirst functions."

"Drinking your calories is a fast way to overeat."

"My plan to be healthier is to drink 72oz of water each day… drinking three 24oz water bottles throughout the day makes it less overwhelming."

The connection between hydration and overall well-being was clear:

"I think it will help my overall focus and help me feel less tired, which would be nice."

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Theme 3: Budget-Friendly Eating

Students also addressed the financial challenges of healthy eating and offered creative ways to shop smart.

"Buying cheap healthy foods in bulk such as rice and beans, getting frozen fruits and vegetables, and shopping at discount stores can help."

"I would make a shopping list and stick to it. Meal planning would help me avoid impulse buys and ensure I have the ingredients I need for the week."

"As a college student I don’t make much money, and it is important for me to budget… following this plan will help me save money while eating healthier."

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Theme 4: Mindful and Sustainable Planning

From meal prepping to finding realistic routines, students recognized that small changes lead to lasting habits.

"I think one principle that I could follow to improve my eating habits would be to eat out less."

"Meal prepping on weekends will help ensure I have healthy choices available."

"Even if I don’t follow every rule perfectly, adding protein and vegetables to every meal is a small change I can stick with."

"Accountability buddies can also keep people motivated. I might try that with my sister."

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Theme 5: Critical Evaluation of Diet Trends

Students demonstrated strong awareness of the dangers of fad diets and misinformation.

"There’s a lot of misinformation out there—especially on the internet—which can often be very convincing."

"If a diet promises fast results with no effort or exercise, it’s probably a scam."

"We should research diets from unbiased sources and understand our body’s nutritional needs before following trends."

This skepticism helped students focus on long-term health:

"I believe these habits will contribute to better overall well-being and long-term health benefits."

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Conclusion:
Students in this Health and Wellness class show that the path to better eating isn’t about perfection—it’s about small, informed, and consistent choices. Whether it’s choosing water over soda, planning meals, shopping smarter, or avoiding fad diets, these students offer powerful advice rooted in real life. Their reflections highlight a key takeaway: eating better starts with knowing yourself, doing your research, and creating habits that truly support your health.

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Keywords:
nutrition, whole foods, meal planning, hydration, fad diets
Hashtags:
#HealthyHabits #WholeFoods #DrinkMoreWater #EatSmart #WellnessGoals

Pure Water Health

The Critical Role of Pure Water in Health and the Hidden Dangers of Sugary Beverages

By John Fisher (assisted by AI)

Water is the foundation of life, making up approximately 90% of our blood and playing a critical role in overall health. However, the quality of water we consume significantly impacts its benefits. Dr. Casey Means emphasizes that tap water often contains harmful contaminants, making reverse osmosis or high-efficacy charcoal-filtered water essential for optimal hydration (Means, 2024). Additionally, the increasing consumption of high-fructose sugar and artificial sweeteners contributes to dehydration and obesity, highlighting the importance of making informed choices about beverages.

The Importance of Pure Water for Hydration and Health

Clean water is essential for metabolic health. According to Dr. Richard Johnson, even mild dehydration can trigger obesity by activating the polyol pathway, which causes the body to manufacture fructose, leading to fat storage (Means, 2024). This process allows humans to store "metabolic water" in fat cells, a survival mechanism that contributes to weight gain. Research suggests that people with obesity are ten times more likely to be dehydrated than lean individuals (Means, 2024). Furthermore, a study in Germany found that drinking just one additional glass of water per day reduced children's risk of becoming overweight by 30% (Means, 2024). Therefore, investing in high-quality water filtration systems like reverse osmosis or Berkey charcoal filters can be a crucial step in preventing obesity and improving overall health.

The Role of High-Fructose Sugar in Dehydration and Obesity

High-fructose corn syrup (HFCS) is a major contributor to metabolic disorders. Found in sodas, processed foods, and sweetened beverages, HFCS increases appetite and promotes fat accumulation more than regular sugar (Hyman, 2020). It is metabolized primarily in the liver, leading to the excessive production of fat, insulin resistance, and metabolic syndrome (Hannou, Haslam, McKeown, & Herman, 2018). Additionally, sugary drinks often replace water intake, contributing to dehydration and increased urine production (Harvard T.H. Chan School of Public Health, n.d.).

The Impact of Artificial Sweeteners on Hydration and Metabolism

While artificial sweeteners were introduced as a healthier alternative to sugar, research suggests they may have unintended consequences. Commonly found in "diet" drinks, these sweeteners can disrupt the body's natural thirst mechanism and do not support hydration as effectively as water (myTula, n.d.). Furthermore, they alter gut microbiota and may decrease satiety, leading to increased calorie consumption and potential weight gain (Pearlman, Obert, & Casey, 2017). Some studies indicate that artificial sweeteners contribute to metabolic disorders by affecting glycemic responses and insulin sensitivity (Medical News Today, 2025).

Conclusion

Ensuring adequate hydration with clean, filtered water is essential for metabolic health and preventing obesity. The consumption of high-fructose sugars and artificial sweeteners disrupts hydration and metabolism, increasing the risk of weight gain and other health complications. By prioritizing pure water intake and reducing the consumption of processed and sugary beverages, individuals can take significant steps toward improved health and well-being.

References

• Harvard T.H. Chan School of Public Health. (n.d.). Sugary drinks. Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/

• Hyman, M. (2020). Avoid the hidden dangers of high fructose corn syrup. Cleveland Clinic. Retrieved from https://health.clevelandclinic.org/avoid-the-hidden-dangers-of-high-fructose-corn-syrup-video

• Hannou, S. A., Haslam, D. E., McKeown, N. M., & Herman, M. A. (2018). Fructose metabolism and metabolic disease. Journal of Clinical Investigation, 128(2), 545-555. Retrieved from https://www.jci.org/articles/view/96702

• Medical News Today. (2025). Do no-calorie artificial sweeteners have any effect on gut health or metabolism? Retrieved from https://www.medicalnewstoday.com/articles/do-no-calorie-artificial-sweeteners-have-any-effect-on-gut-health-or-metabolism

• Means, C. (2024). Good Energy: The Surprising Connection Between Metabolism and Limitless Health [Kindle iOS version]. Retrieved from Amazon.com

• myTula. (n.d.). The sweet truth: How artificial sweeteners affect your hydration. Retrieved from https://mytula.com/blog/the-sweet-truth-how-artificial-sweeteners-affect-your-hydration

• Pearlman, M., Obert, J., & Casey, L. (2017). The association between artificial sweeteners and obesity. Current Gastroenterology Reports. Retrieved from https://link.springer.com/article/10.1007/s11894-017-0602-9

Keywords

pure water, hydration, obesity, high fructose sugar, artificial sweeteners

Hashtags

#HealthTips #PureWater #ObesityPrevention #MetabolicHealth #StayHydrated

Science-Backed Eating

 

The Truth About Nutrition: Rethinking What We Eat

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Introduction

Despite the overwhelming impact of diet on health, medical schools largely neglect nutrition education. Dr. Casey Means, in Good Energy: The Surprising Connection Between Metabolism and Limitless Health, reveals how corporate interests have shaped food research and dietary guidelines to the detriment of public health. This article explores the deep-rooted conflicts in nutrition science and outlines simple, science-backed dietary principles to promote optimal health.

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The Misinformation Epidemic in Nutrition Science

During her time at Stanford Medical School, Dr. Means did not take a single nutrition course—a reality for 80% of medical students today. While the medical field often dismisses nutrition as too complex or contradictory, a more troubling issue is at play: industry-funded research.

Food corporations spend eleven times more on nutrition studies than the National Institutes of Health (NIH). Predictably, this funding bias leads to misleading conclusions. For instance:

• 82% of independently funded studies link sugar-sweetened beverages to harm, yet 93% of industry-funded studies find no harm.

• Government food guidelines are shaped by academics with conflicts of interest—95% of experts on the 2020 USDA Dietary Guidelines panel had financial ties to food companies.

• A 2022 nutrition study (partly funded by processed food companies) ranked Lucky Charms as healthier than whole foods like lamb and beef.

The consequences of such biased research extend to school lunches, food subsidies, and public health policies, perpetuating diet-related diseases.

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A Simple, Science-Backed Approach to Eating

Rather than relying on compromised research, Dr. Means proposes an intuitive, common-sense approach to nutrition based on whole, unprocessed foods:

✅ Organic, unrefined, or minimally refined fruits, vegetables, nuts, seeds, legumes, and beans.

✅ Pasture-raised, organic, 100% grass-fed meats (e.g., beef, lamb, venison, bison) and foraging poultry (e.g., chicken, turkey, duck).

✅ Wild-caught, small omega-3 fish like salmon, sardines, and anchovies.

✅ Dairy from pasture-raised animals, ideally A2-strain milk, cheese, yogurt, and kefir.

✅ Fermented foods such as kimchi, sauerkraut, and tempeh.

✅ Filtered water, preferably through reverse osmosis or charcoal filtration.

By focusing on these nutrient-dense, unprocessed foods, individuals can bypass corporate influence and take control of their metabolic health.

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Conclusion

The modern food industry has muddied the waters of nutrition science, prioritizing profit over public health. Instead of being swayed by conflicting studies, Dr. Means encourages a return to simple, whole-food eating patterns. A diet free from processed foods, added sugars, and industry-driven misinformation can lead to better health, longevity, and well-being.

By making mindful, informed food choices, individuals can break free from the cycle of diet-related illnesses and reclaim their health.

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Reference

Means, C., & Means, C. (2024). Chapter 6: Creatinng a good energy meal. in Good Energy: The Surprising Connection Between Metabolism and Limitless Health [Kindle iOS version]. Retrieved from Amazon.com

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Hashtags

#NutritionTruth #WholeFoods #HealthRevolution #FoodIndustryExposed #MetabolicHealth

Avoid Processsed Foods

The Truth About Diets: Focus on Whole Foods, Not Philosophies

Vitamin C rich foods

The world of nutrition is full of debate, with strong opinions about which diet is best for health and longevity. Some advocate for a low-fat, high-carb diet, while others swear by high-fat, low-carb approaches. In between lies the Mediterranean diet, with ample scientific support for its balanced approach. But what if the key to good health isn’t a specific diet but rather a focus on unprocessed, nutrient-dense foods? Dr. Casey Means, in Good Energy, explains why diet ideologies are distractions from the real goal: fueling the body with whole, unprocessed food.

Summary of Key Topics

1. Ignore Diet Philosophies and Focus on Whole Foods
   Diet wars are misleading. Different dietary patterns can lead to the same positive health outcomes when based on unprocessed foods. Whether plant-based or animal-based, the key is eating whole, clean foods that provide essential nutrients and prevent overconsumption. Dr. Means wrote, "If you're eating unprocessed, nutrient-dense food from healthy soil, your satiety mechanisms work exquisitely (like every other animal species that doesn't get metabolic disease because they don't eat ultra-processed foods), and you likely won't overconsume. Therefore, your body processes the energy it needs, and the cell doesn't fill itself with fat and doesn't become insulin resistant."

2. The Science Behind Energy Utilization
   Chronic overnutrition and mitochondrial dysfunction lead to poor energy metabolism. The body efficiently processes energy from both glucose and fat when fueled by unprocessed, nutrient-dense foods. The goal is to optimize cellular function rather than adhere to dietary labels.

3. Multiple Nutrient Pathways
   Dr. Means commented on the battle going on between vegans and carniivores: "Both are wrong in their attacks and right in their dietary choices. I know vegan and carnivore elite athletes, both of whom are absolutely thriving with low insulin levels, low glucose, low triglycerides, and low visceral fat."
   
   Choose a diet that delivers essential nutrients through varied sources such as:

   • Butyrate: A crucial compound for gut health, produced via fiber fermentation in plant-based diets or synthesized in ketogenic diets.

   • EPA/DHA: Found in animal foods and algae, these omega-3 fatty acids are critical for metabolic health and inflammation reduction. Plant-based diets require micronutrients to efficiently convert ALA into EPA/DHA.

   • Vitamin C: Obtained from plant sources like bell peppers and citrus fruits in vegan diets, or from organ meats such as liver in carnivorous diets.

4. Overcoming Nutrient Deficiencies
   Many Americans lack key micronutrients due to processed food consumption and poor soil quality. A well-structured diet, whether plant- or animal-based, should ensure optimal intake of vitamins and minerals to support bodily functions.

Conclusion

The ongoing battle between diet camps—veganism, keto, Mediterranean, and others—misses the bigger picture. The most critical factor in achieving good health is consuming unprocessed, nutrient-rich food that supports cellular function and energy metabolism. Instead of focusing on dietary ideologies, individuals should aim for a diet that sustains their energy levels, maintains metabolic health, and prevents chronic disease. The body is remarkably adaptable, capable of deriving necessary nutrients from various sources, provided they are high-quality and minimally processed.

Reference Means, C., & Means, C. (2024). Chapter 5: The Six Principles of Good Energy Eating in Good Energy: The Surprising Connection Between Metabolism and Limitless Health [Kindle iOS version]. Retrieved from Amazon.com

Keywords: whole foods, nutrition, diet philosophy, cellular health, energy metabolism

Hashtags: #WholeFoods #NutritionMatters #HealthyEating #MetabolicHealth #FoodAsMedicine

Youth Study on Perfectionism

BYU Study Reveals Surprising Insights on Toxic Perfectionism in Latter-day Saint Youth

Introduction

A recent study by researchers at Brigham Young University (BYU) sheds new light on the relationship between perfectionism, religiosity, and mental health in young people. While previous research suggested that members of The Church of Jesus Christ of Latter-day Saints (LDS) might experience high levels of perfectionism, the study found unexpected results that challenge common assumptions.

Key Findings from the Study

Led by Dr. Justin Dyer, BYU researchers followed a group of young people from ages 12 to 22 to assess how their religious identity influenced their perfectionist tendencies and mental well-being. The study included both Latter-day Saint youth and those from other religious backgrounds.

1. Latter-day Saint Youth Experience Lower Perfectionism Levels

Contrary to expectations, only 12% of LDS youth displayed high levels of perfectionism, compared to 20% of atheist and agnostic youth. Dr. Dyer attributes this to a distinction between high standards and toxic perfectionism.

“Toxic perfectionism isn’t about having high standards. It’s not even about not meeting those high standards. It’s about how you feel about yourself when you don’t meet those standards,” Dyer explained (East Idaho News, 2025).

2. Former Latter-day Saints Show the Highest Perfectionism Rates

Interestingly, 27% of former LDS members exhibited high levels of perfectionism—more than any other group in the study. According to BYU researcher Michael Goodman, this suggests that perfectionist tendencies existed before and after religious disaffiliation, rather than being a direct result of leaving the church.

3. Religious Scrupulosity and Misunderstood Doctrine

Some individuals within the church struggle with religious scrupulosity, an extreme form of perfectionism tied to religious practice. Morgan Dennis, a church member familiar with these struggles, described it as feeling undeserving of good things due to perceived shortcomings.

“When we experience toxic perfectionism, it could be because we’re misunderstanding what the church actually teaches and what the doctrine actually is,” Dyer noted (East Idaho News, 2025).

4. Support for Those Struggling with Perfectionism

The study emphasizes the importance of self-acceptance and understanding God’s love in overcoming toxic perfectionism. Many organizations, both inside and outside of the church, offer resources to help individuals struggling with these challenges.

“Showing people that they’re loved, not despite or because of anything, but with everything they’re experiencing, and that God loves them — just reminding them of that — is the most important thing,” Dennis stated (East Idaho News, 2025).

Conclusion

This BYU study challenges stereotypes about Latter-day Saint youth and perfectionism, revealing that while high standards are a core part of their faith, toxic perfectionism is not necessarily more prevalent among them. The findings suggest that understanding religious doctrine and embracing self-compassion are key to maintaining both strong faith and mental well-being.

Reference

East Idaho News Staff. (2025, March 12). BYU study examines ‘toxic perfectionism’ in Latter-day Saints. East Idaho News. https://www.eastidahonews.com/2025/03/byu-study-examines-toxic-perfectionism-in-latter-day-saints/

Keywords: perfectionism, mental health, religiosity, Latter-day Saints, self-acceptance

Hashtags: #Perfectionism #MentalHealth #FaithAndWellness #LDS #SelfCompassion

Family Health

Factors Affecting Family Health: Personal Histories and Wellness

Personal health is often influenced by one's family health history. 

by John Fisher (assisted by AI)

Health is a deeply personal and familial experience, influenced by genetics, lifestyle choices, social dynamics, economic conditions, and access to healthcare. In a Health and Wellness class, students reflected on their family health histories, sharing insights into both physical and mental health challenges and the efforts taken to maintain well-being. These narratives highlight the importance of awareness, preventative care, and healthy habits that shape long-term health outcomes for individuals and future generations.

Genetic Health Conditions

Many students noted inherited health conditions such as heart disease, diabetes, and cancer, emphasizing the importance of monitoring and managing these risks. One student shared, “My family has a history of heart and blood-related problems. Both of my grandfathers have undergone heart surgery and survived.” Another described their family’s battle with cancer: “My grandfather had cancer, my mom has had cancer, and my sister is high risk for cancer.” These experiences reinforce the need for regular medical check-ups and proactive health management.

Mental Health Challenges

Mental health concerns were a recurring theme, with students recognizing hereditary conditions such as anxiety, depression, and neurodivergent traits. One student reflected, “Genetically, we have a predisposition for several mental illnesses and neurodivergencies. Luckily, with increased access to mental health resources, my family has been able to get the medications, therapies, and general support we need.” Another noted, “Both my mother and father’s side have struggled with anxiety and depression. My father has been on medication for years, and my younger sister was recently diagnosed as well.” These stories underscore the importance of mental health awareness, access to professional care, and open discussions within families.

Lifestyle and Preventative Health

Students described how their families incorporate healthy habits to combat genetic and environmental health risks. Many cited diet and exercise as key factors in shaping their well-being. “My parents started running in their 30s, and now they’ve run multiple marathons. I also picked up running and plan to do my first marathon this year,” shared one student. Another emphasized the impact of home-cooked meals: “In my house, food is made from scratch with fresh ingredients almost 100% of the time. We focus on eating vegetables, fruits, and organic food.” These examples illustrate how lifestyle choices can counteract hereditary risks and contribute to overall health.

Social Dynamics and Family Structure

Family relationships and upbringing significantly impact health behaviors. Divorce, parental influence, and family traditions were commonly mentioned. One student reflected on the impact of divorce: “My parents are divorced, and my brothers and I tend to live fairly unhealthy lives… my step-siblings, on the other hand, go to the gym daily.” Another noted how parental habits shaped their own: “My mom’s commitment to fitness motivated me to make exercise a part of my daily routine.” These experiences show how family environments influence health behaviors in positive or negative ways.

Economic and Educational Factors

Access to healthcare, nutritious food, and fitness opportunities is often shaped by financial status and education. One student highlighted the challenges of affording healthy food: “Healthy food is getting expensive… my parents ask us not to waste it.” Another noted the difficulties of accessing wellness resources: “Gym memberships, therapy, and organic food are expensive, making health feel like a privilege for some.” Education also plays a role—families that are well-informed about health risks tend to prioritize preventative care, such as regular screenings for conditions like diabetes and cancer.

The Role of Stress and Mental Health

Stress is a significant factor in family health. Many students discussed how family stressors—work pressures, financial burdens, and childhood trauma—contributed to both physical and mental health struggles. One student shared, “Mental health is a huge part of my family… everyone has dealt with suicidal thoughts at one time or another.” These accounts highlight the need for mental health support systems and stress management strategies within families.

Technology and Sedentary Lifestyles

Technology use, especially video games and screen time, was another factor affecting family health. Some students noted how excessive gaming contributed to a sedentary lifestyle: “My step-siblings play video games all day, but they also make time to exercise.” Others admitted that screen time often led to unhealthy eating habits and irregular sleep. However, students who balanced gaming with physical activity and structured routines showed that technology’s impact on health depends on how it is managed.

Overcoming Health Struggles

Many students shared stories of resilience and overcoming health challenges. One student described their experience with Ehlers-Danlos Syndrome (EDS): “EDS has caused my mother to have many health complications and surgeries. For me, it has made me hypermobile and susceptible to injury, but physical therapy has helped me manage it.” Another reflected on breaking unhealthy cycles: “I grew up eating mostly fast food, but now I’m learning to cook healthier meals and exercise regularly.” These narratives show that despite genetic predispositions and environmental challenges, individuals can take proactive steps to improve their health.

Conclusion

Family health is influenced by more than just genetics—it is shaped by lifestyle choices, social dynamics, economic conditions, education, mental health, and technology use. While some factors are inherited, many health outcomes are within an individual’s control. Students recognized the importance of breaking unhealthy cycles, prioritizing mental wellness, and making informed health decisions. As one student wisely stated, “I believe that God has blessed us with incredible bodies, and it’s our responsibility to care for them.” These reflections serve as a reminder that while family history provides insights into potential risks, the choices we make ultimately define our health and wellness.

Hashtags:

#HealthAndWellness #FamilyHealth #MentalWellness #HealthyHabits #PreventativeCare

12-steps for Drug Addicts

Transforming Addiction: Embracing Recovery Through the 12 Steps

Windle, Lauren. (2018, March 28). Lessons a drug addict can teach you. TEDxSurreyUniversity.

Summary:
Lauren Windle shares her personal journey from heavy drinking and cocaine use at 22 to achieving sobriety through the structured process of the 12-step recovery program. After hitting a low point marked by deteriorating physical health and emotional isolation, she sought help from a support group where honest sharing and connection played a pivotal role. By admitting her powerlessness, embracing a higher power, conducting a moral inventory, and making amends, Lauren gradually rebuilt her life. Her story underscores the importance of self-care, community support, and the transformative power of facing one’s fears to overcome addiction. Now, she facilitates a recovery course to help others find the path to healing.

1. Admitted powerlessness: We admitted we were powerless over our addiction and that our lives had become unmanageable.
2. Believed in a greater power: We came to believe that a power greater than ourselves could restore us to sanity.
3. Turned our lives over: We made a decision to turn our will and our lives over to the care of God as we understood Him.
4. Conducted a moral inventory: We made a searching and fearless moral inventory of ourselves.
5. Admitted our wrongs: We admitted to God, to ourselves, and to another human being the exact nature of our wrongs.
6. Prepared for change: We were entirely ready to have God remove all these defects of character.
7. Humbly asked for help: We humbly asked Him to remove our shortcomings.
8. Made a list of those harmed: We made a list of all persons we had harmed.
9. Became willing to make amends: We became willing to make amends to them all.
10. Continued personal inventory: We continued to take personal inventory and promptly admitted when we were wrong.
11. Sought spiritual connection: We sought through prayer and meditation to improve our conscious contact with God as we understood Him, praying only for knowledge of His will and the power to carry that out.
12. Carried the message: Having had a spiritual awakening as a result of these steps, we tried to carry this message to alcoholics or addicts and to practice these principles in all our affairs.

Life Transitions

Rewriting Life’s Story: Mastering Transitions

Summary:

Bruce Feiler recounts a pivotal moment when a phone call about his father’s suicide attempts reshaped his understanding of life transitions. His father, a Navy veteran, faced severe depression after developing Parkinson’s. In an effort to help, Feiler engaged his father in storytelling, prompting him to reflect on his childhood memories, which ultimately revitalized his sense of purpose. This personal experience led to a broader exploration of life transitions.

Through a research project collecting hundreds of life stories, Feiler discovered that the traditional idea of a linear life is outdated. Instead, life is marked by frequent disruptors, with major upheavals—“lifequakes”—occurring three to five times in an average person’s lifetime. The speaker emphasizes that transitions are nonlinear and involve phases of loss, adaptation, and renewal, but can be navigated successfully through intentional strategies. These include embracing emotions, seeking guidance, engaging in creative pursuits, and rewriting one’s life narrative. Ultimately, he argues that storytelling is a powerful tool for resilience, allowing individuals to reclaim agency over their life’s direction.

Reference:

The Secret to Mastering Life's Biggest Transitions | Bruce Feiler | TED

YouTube: The Power of Life Transitions

Reversing Insulin Resistance

The Hidden Crisis: Insulin Resistance and the Future of Metabolic Health

by David Cornaby

Not long ago, I had a conversation that challenged my understanding of metabolic health. As someone who has been borderline diabetic, I thought I understood the basics—blood sugar control, insulin levels, the necessity of diet and exercise. But what if the real problem starts long before the first symptoms of diabetes appear?

I was introduced to Dr. Ben Bikman, a researcher at Brigham Young University, who has spent his career unraveling the mysteries of insulin resistance. His work suggests that by the time someone is diagnosed with type 2 diabetes, the underlying issue—insulin resistance—has been silently developing for years. It’s a condition where the body becomes less responsive to insulin, forcing the pancreas to work harder and harder until, eventually, it can’t keep up. The result? Blood sugar spikes, metabolic dysfunction, and, ultimately, diabetes.

The conversation then turned to solutions, and this is where things got interesting. Our company, Cornaby's Specialty Foods, is developing products designed to make the body more insulin-sensitive rather than just managing blood sugar levels. One of the key discoveries? Allulose—a sugar alternative that doesn’t act like sugar in the body.

Unlike other non-caloric sweeteners, allulose doesn’t spike insulin, doesn’t contribute to weight gain, and, according to animal studies, actually helps reduce insulin resistance, abdominal fat, and liver fat while improving mitochondrial function. That’s a big deal. The body processes it differently, and early studies show that it may not just be a neutral substitute for sugar—it might actively help reverse some of the damage done by years of metabolic dysfunction.

One particularly striking experiment involved a woman wearing a continuous glucose monitor (CGM). She tested her blood sugar response to white bread alone and then to the same bread topped with a jam made using allulose. The result? A negative glucose response—her blood sugar actually dropped after eating the jam. This was something she had never seen before.

I couldn’t help but think about the implications. What if we’ve been focusing on the wrong problem? Instead of simply avoiding sugar, what if we need to address insulin resistance at its core? What if a shift in how we sweeten our foods could fundamentally change how our bodies process energy?

For emergency responders, healthcare workers, and others in high-stress professions, metabolic health is more than just a personal issue—it affects performance, endurance, and long-term resilience. The idea that small, strategic changes in diet could help improve energy levels, cognitive function, and long-term health is compelling.

Our company plans to release a line of products built around allulose in the coming months, with the goal of helping people reclaim their metabolic health without giving up the foods they love. I’ll be following this closely, both as a researcher and as someone personally invested in health and wellness.

For those interested in diving deeper into insulin resistance, I highly recommend looking up Dr. Ben Bikman’s Metabolic Classroom series on YouTube. His research provides a fascinating look into why insulin resistance matters and how we can reverse it before it’s too late.

Change begins with knowledge—and perhaps, with the right tools, we can start to shift the conversation from diabetes management to true metabolic health. 

David Cornaby is President and CEO of Cornaby's Specialty Foods in Payson, Utah. 

Hashtags: #MetabolicHealth #InsulinResistance #DiabetesPrevention #HealthyEating #BloodSugarControl

2023 Mortality Statistics

 Understanding Mortality Trends in the United States

by John Fisher (assisted by AI)

Mortality trends provide essential insights into public health challenges and priorities at different life stages. The latest data from the Centers for Disease Control and Prevention (CDC) highlight significant causes of death in the United States, emphasizing the need for targeted interventions to reduce preventable fatalities. From congenital conditions affecting infants to heart disease in older adults, understanding these statistics can help shape healthcare policies, preventative measures, and awareness campaigns (Centers for Disease Control and Prevention [CDC], 2024).

Key Findings: Leading Causes of Death by Age Group

1. Infants (0-1 Year Old)

   • Congenital anomalies: 4,930 deaths
   • Short gestation and low birth weight: 3,900 deaths
   • Sudden Infant Death Syndrome (SIDS): 1,400 deaths

   Congenital anomalies remain the leading cause of infant mortality, highlighting the importance of prenatal care and early medical interventions. Premature birth and low birth weight also pose significant risks, underscoring the need for maternal health support (CDC, 2024).

2. Children and Teenagers (1-18 Years Old)

   • Unintentional injuries: 4,500 deaths
   • Homicide: 1,800 deaths
   • Cancer: 1,200 deaths

   Accidental injuries, including car crashes and drowning, account for most deaths in this age group. Homicides, often linked to gun violence, also remain a concern, along with childhood cancer, which continues to be a major public health challenge (CDC, 2024).

3. Young Adults (19-30 Years Old)

   • Unintentional injuries: 15,000 deaths
   • Suicide: 5,000 deaths
   • Homicide: 3,000 deaths

   Unintentional injuries, particularly drug overdoses and motor vehicle accidents, take a devastating toll on young adults. Suicide remains alarmingly high, emphasizing the need for better mental health resources. Homicide rates also point to ongoing concerns about violence in this demographic (CDC, 2024). Statistics for young adults also appear in the Adults under 50 Years Old section. 

4. Adults Under 50 Years Old

   • Unintentional injuries: 40,000 deaths
   • Suicide: 14,000 deaths
   • Heart disease: 12,000 deaths

   Accidents and overdoses are leading causes of premature death in adults under 50. Suicide rates continue to rise, indicating a growing mental health crisis. Heart disease, though typically associated with older adults, also claims many lives in this age group, emphasizing the need for lifestyle changes and early screenings (CDC, 2024).

5. Adults Over 50 Years Old

   • Heart disease: 681,621 deaths
   • Cancer: 570,347 deaths
   • Chronic lower respiratory diseases: 109,709 deaths

   Heart disease and cancer remain the leading causes of death in older adults, accounting for over a million fatalities. Chronic respiratory illnesses, such as chronic obstructive pulmonary disease (COPD), also significantly impact this age group, often linked to long-term smoking and environmental factors (CDC, 2024).

Conclusion

These mortality statistics paint a sobering picture of the health challenges faced by Americans at different life stages. While congenital conditions and accidents claim the lives of the youngest, chronic illnesses dominate in later years. The data underscores the need for improved healthcare access, preventative measures, and mental health support. Addressing these issues through policy changes, awareness campaigns, and medical advancements can help reduce premature deaths and improve overall life expectancy.

References

Centers for Disease Control and Prevention. (2024, December). Mortality in the United States, 2023. Retrieved February 3, 2025, from https://www.cdc.gov/nchs/data/databriefs/db521.pdf

Dead or Kicking. (2023). United States Death Statistics 2023. Retrieved February 3, 2025, from https://deadorkicking.com/death-statistics/us/2023/

Other sources:

• Shah, R. (2024, May 20). Leading Causes of Death By Age in the U.S. (Post-COVID Data). GetSure. Retrieved February 2, 2025, from https://getsure.org/leading-causes-of-death-by-age/
• Murphy, S. L., Kochanek, K. D., Xu, J., & Arias, E. (2024, December). Mortality in the United States, 2023. Centers for Disease Control and Prevention. Retrieved February 2, 2025, from https://www.cdc.gov/nchs/data/databriefs/db521.pdf 

Keywords: mortality trends, public health, leading causes of death, healthcare policy, disease prevention

Hashtags: #PublicHealth #MortalityStats #DiseasePrevention #Healthcare #HealthTrends

Mental Health

The Interconnection of Mental and Physical Health: Insights from Health Science Students at UVU

Image created by chatGPT.

By John Fisher (assisted by AI)

Mental health plays a critical role in overall well-being, influencing physical health, emotional stability, and daily functioning. In a recent discussion among Health Science students at Utah Valley University, key themes emerged about the relationship between emotional and physical health, effective coping strategies, and the importance of social and psychological support. Students shared personal experiences, explored psychological theories such as Maslow’s hierarchy of needs, and provided practical recommendations for managing mental health. This analysis highlights the discussion’s key takeaways, including the role of exercise, mindfulness, and emotional expression in maintaining a healthy balance between mind and body.

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Key Themes in the Discussion

1. Interconnection Between Emotional and Physical Health

   • Many students highlighted the strong connection between mental and physical health, emphasizing how stress, anxiety, and depression can lead to physical issues such as high blood pressure, digestive problems, sleep disturbances, and immune system suppression.
   • Example: "When you are depressed, your motor functions slow. Anxiety can cause a stopping of the digestive system, leading to constipation."
   • Example: "Poor emotional health, such as anxiety or depression, often leads to sleep disturbances. Inadequate sleep affects everything from energy levels and concentration to heart health and metabolism."

2. Coping Strategies for Emotional Well-being

   • Students discussed various methods for managing emotions effectively, including exercise, journaling, mindfulness, meditation, seeking social support, and engaging in hobbies.
   • Example: "Writing down my thoughts and feelings in a journal provides an outlet for expressing emotions. It helps me process what I’m experiencing and gain insights into my emotional patterns."
   • Example: "When I am stressed, I go play basketball or take a drive. Physical activity helps me release built-up tension."

3. Maslow’s Hierarchy of Needs in Psychological Support

   • Several students referenced Maslow’s Hierarchy of Needs, stating that meeting basic needs (food, shelter, safety) is crucial before addressing emotional and psychological well-being.
   • Example: "The first step to supporting another's psychological health is to make sure their physical needs are met. Once those are secured, fostering social connections and self-esteem becomes the next priority."

4. Balancing Self-Esteem and Humility

   • Students emphasized the importance of self-awareness, recognizing one’s strengths while remaining open to growth.
   • Example: "Too much confidence can lead to arrogance, while too little can lead to self-doubt. Finding a balance between self-esteem and humility allows for personal growth."

5. Spirituality as a Source of Resilience

   • Some students discussed spirituality as a coping mechanism for emotional struggles, grief, and personal loss.
   • Example: "Spirituality gave me a sense of peace during my hardest times, allowing me to find purpose and strength despite personal tragedies."

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Mental Health Situations Identified

The discussion included several personal experiences reflecting different mental health challenges:

1. Depression and Loss of Motivation

   • Many students mentioned struggles with depression and its impact on their daily lives.
   • Example: "During a crisis, I failed to take care of my body, gained weight, and lost self-confidence."
   • Example: "When my emotional health was at its lowest, I stopped exercising, ate unhealthy, and even neglected my hygiene."

2. Stress and Anxiety

   • Students shared how stress affected their physical health and academic performance.
   • Example: "I used to bottle up emotions, which led to constant stress and tension. Journaling helped me release these feelings."
   • Example: "Stress triggers hormones that can lead to breakouts, digestive issues, and difficulty sleeping."

3. Emotional Suppression and Therapy

   • Several students reflected on how they struggled with expressing emotions and later found coping strategies.
   • Example: "I couldn’t cry for years due to societal pressure, but therapy helped me process emotions in a healthier way."
   • Example: "I learned grounding techniques to control anxiety and stay present in difficult moments."

4. Grief and Resilience

   • A few students shared experiences of loss and how they coped with grief.
   • Example: "Losing close friends to suicide was devastating, but my spiritual beliefs helped me find strength and resilience."

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Recommendations Made by Students

Students provided multiple strategies for managing mental health and supporting others:

1. Strategies for Managing One’s Own Mental Health

• Exercise and Physical Activity: Running, basketball, dance, and yoga were mentioned as helpful activities.
• Mindfulness and Meditation: Used to control stress and gain self-awareness.
• Journaling and Writing: Helps in processing emotions and organizing thoughts.
• Talking to a Trusted Person or Therapist: Essential for emotional release and gaining perspective.
• Creative Outlets: Art, music, and writing as forms of emotional expression.
• Setting Realistic Goals: Breaking tasks into manageable steps to avoid overwhelm.
• Maintaining a Routine: Keeping a structured schedule to balance emotions.

2. Strategies for Supporting Others

• Ensuring Basic Needs Are Met: Helping individuals with housing, food, and financial security before addressing emotional needs.
• Encouraging Social Connections: Building strong relationships and providing a sense of belonging.
• Recognizing Achievements: Boosting self-esteem through encouragement and praise.
• Being a Good Listener: Offering a non-judgmental space for people to share emotions.
• Teaching Emotional Coping Skills: Introducing grounding techniques and stress management practices.

3. Addressing Broader Mental Health Awareness

• Destigmatizing Mental Health Issues: Encouraging open discussions to reduce shame.
• Integrating Mental Health Education: Teaching self-care and resilience strategies from an early age.
• Balancing Self-Esteem and Humility: Promoting self-awareness while maintaining a growth mindset.

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Conclusion

The discussion highlights a strong awareness of the connection between mental and physical health. Students shared personal experiences and coping mechanisms, emphasizing strategies such as exercise, journaling, mindfulness, and social support. They also explored Maslow’s hierarchy as a framework for mental health intervention, the role of spirituality in resilience, and the importance of self-esteem and humility.

This discussion underscores the need for proactive mental health management, both individually and within communities, promoting awareness, support systems, and emotional intelligence as vital components of well-being.

Keywords:

mental health, physical well-being, coping strategies, self-esteem, resilience

Hashtags:

#MentalHealthMatters #UVUHealthScience #MindBodyConnection #EmotionalWellness #Resilience

Mindfulness and Sleep

The Power of Mindfulness for Better Sleep

Image created by chatGPT

By John Fisher (assisted by AI) 

Many people struggle with sleep-related issues such as insomnia, stress-induced restlessness, and difficulty falling asleep. Mindfulness, the practice of maintaining a nonjudgmental awareness of one's thoughts, emotions, and experiences in the present moment (Merriam-Webster, n.d.), offers a natural and effective way to improve sleep quality. By focusing on the present and acknowledging thoughts without judgment, mindfulness promotes relaxation and reduces stress, making it easier to drift into restful sleep (Psychology Today, n.d.). This article explores the benefits of mindfulness for sleep and provides practical tips on how to incorporate mindfulness into your bedtime routine.

Benefits of Mindfulness for Sleep

Practicing mindfulness before bed can significantly enhance sleep quality by addressing common barriers to rest, such as stress and anxiety. Research suggests that mindfulness meditation helps calm the mind, allowing individuals to let go of worries and experience a deeper state of relaxation (Mindful, n.d.). Studies also indicate that mindfulness-based practices can be just as effective as other recommended treatments for insomnia, offering a natural alternative for those struggling with sleep disturbances (Mindfulness Exercises, n.d.). Furthermore, mindfulness fosters an overall sense of well-being, which contributes to better sleep hygiene and a more consistent sleep schedule (Harvard Health Publishing, 2020).

How to Practice Mindfulness Before Bed

Incorporating mindfulness into your nightly routine doesn’t have to be complicated. Below are simple steps to help you create a calming bedtime practice:

1. Find a Quiet Space: Choose a comfortable and peaceful environment where you can practice mindfulness without interruptions.

2. Set a Time Limit: Begin with a short session of 5-10 minutes and gradually extend it as you become more comfortable.

3. Focus on Your Breathing: Sit or lie down in a relaxed position, close your eyes, and take deep breaths. Pay attention to the sensation of air entering and leaving your body.

4. Observe Your Thoughts: As you breathe, acknowledge your thoughts without judgment. If your mind starts to wander, gently redirect your focus to your breathing.

5. Body Scan Technique: Mentally scan your body from head to toe, noticing any tension and consciously relaxing each area.

6. Practice Regularly: Consistency is key. Establishing a mindfulness routine at the same time each night can improve sleep quality over time.

Conclusion

Mindfulness is a powerful tool for improving sleep quality by reducing stress, promoting relaxation, and fostering a sense of inner calm. By dedicating just a few minutes each night to mindfulness, individuals can develop healthier sleep habits and experience more restful nights. Whether through deep breathing, body scans, or thought observation, mindfulness offers a simple yet effective way to support overall well-being and better sleep.

Keywords: mindfulness, sleep, relaxation, stress relief, bedtime routine

Hashtags: #Mindfulness #BetterSleep #Relaxation #SleepHealth #SelfCare

References

• Corliss, J. (2020, June 15). Mindfulness meditation helps fight insomnia, improves sleep. Harvard Health Publishing. Retrieved January 25, 2025, from https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726

• Fargo, S. (2019, July 11). 10 mindfulness exercises for sleep.  Mindfulness Exercises. Retrieved January 25, 2025, from https://mindfulnessexercises.com/10-mindfulness-exercises-for-sleep/

• Merriam-Webster. (n.d.). Mindfulness. In Merriam-Webster.com dictionary. Retrieved January 25, 2025, from https://www.merriam-webster.com/dictionary/mindfulness

• Mindful. (n.d.). The ultimate guide to mindfulness for sleep. Retrieved January 25, 2025, from https://www.mindful.org/the-ultimate-guide-to-mindfulness-for-sleep/

• Psychology Today. (n.d.). Mindfulness. Retrieved January 25, 2025, from https://www.psychologytoday.com/us/basics/mindfulness

How to make stress your friend | Kelly McGonigal | TED

McGonigal, K. (2013, September 4). How to make stress your friend [Video]. TED Talks. https://www.youtube.com/watch?v=RcGyVTAoXEU

Kelly McGonigal, a health psychologist, begins her talk with a confession: for years, she taught that stress is harmful, increasing the risk of illnesses like cardiovascular disease. However, new research has made her reconsider. She cites a study tracking 30,000 U.S. adults over eight years, which found that stress only increased mortality risk for those who believed it was harmful. Those who experienced high stress but viewed it as beneficial had the lowest risk of death, even lower than those with little stress. This suggests that the belief that stress is bad for health may be more dangerous than stress itself.

McGonigal then explores whether changing one’s mindset about stress can improve health. A Harvard University study tested this by teaching participants to see stress responses (such as a racing heart) as signs their body was preparing to meet a challenge rather than as symptoms of anxiety. Those who adopted this mindset experienced less anxiety and had healthier physiological responses. Their blood vessels remained relaxed rather than constricting, which can contribute to heart disease. This change made their stress response resemble what happens in moments of joy and courage, potentially improving long-term health outcomes.

She then introduces another perspective: stress fosters social connection. Oxytocin, often called the "cuddle hormone," is released during stress and encourages social bonding, empathy, and support-seeking behaviors. It also has physiological benefits, acting as an anti-inflammatory, keeping blood vessels relaxed, and helping heart cells regenerate from stress-induced damage. Engaging with others during stressful times releases more oxytocin, further strengthening the heart and making stress responses healthier.

Another study reinforces this idea. Researchers tracked 1,000 adults, analyzing their stress levels and time spent helping others. For every major stressful life event, the risk of death increased by 30%. However, individuals who regularly helped others showed no increased risk of dying due to stress. Caring for others built resilience, proving that stress alone isn’t harmful—how we respond to it determines its effects.

McGonigal concludes by emphasizing that stress provides access to our hearts—both emotionally and physically. Instead of avoiding stress, individuals should embrace it as a tool for courage and connection. Viewing stress as a helpful response empowers people to trust themselves in handling life’s challenges. The final takeaway is that pursuing meaning in life, even if it involves stress, is healthier than avoiding discomfort. By reframing stress positively, individuals can improve their health, strengthen relationships, and enhance resilience.

Guided Reflection on "How to Make Stress Your Friend"

While watching the TED Talk How to Make Stress Your Friend, use these quetions to record your observations and reflections. (The questions and exercise are based on a worksheet used in UVU's HLTH 1100 course.)

1. What was Kelly McGonigal’s admission about her previous beliefs on stress?

2. How did the perception of stress affect individuals in the study mentioned by McGonigal?

3. Summarize the results of the Social Stress Test.

4. What role does oxytocin play in the stress response, and what effects does it have on the body?

5. Explain the concept of “Caring Created Resilience” and its impact.

6. Over the next 24 hours, try rethinking your stress response. Additionally, perform at least one act of kindness or support. Reflect on your experience by addressing the following:

• Describe a stressful situation you encountered and how you initially perceived it. How did shifting your mindset about stress alter your experience?
• What specific act of kindness or support did you engage in?
• How did this experience affect you physically and emotionally?
• How can you apply this approach to managing stress in the future?

Keywords: stress perception, stress resilience, oxytocin, stress management, social connection

Hashtags: #ManageStress #StressResilience #MindsetMatters #HealthPsychology #KellyMcGonigal #TEDTalks

This video can also be viewed at https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare

Culture Shapes Needs

 

How Culture Shapes Our Understanding of Maslow’s Hierarchy of Needs

By John Fisher (assisted by AI)

Maslow’s Hierarchy of Needs is a widely recognized framework that categorizes human needs into a pyramid, starting with basic physiological needs and culminating in self-actualization. However, this framework is not universal in how it is interpreted or prioritized across different cultures. Cultural values and societal norms significantly influence how individuals and communities perceive and fulfill these needs. This article explores how culture impacts Maslow's hierarchy, from the prioritization of needs to the ways in which they are defined and achieved.

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Key Points

1. Prioritization of Needs
In individualistic cultures, personal achievements and self-actualization often take precedence. For example, individuals might prioritize pursuing personal goals or career aspirations over community obligations. In contrast, collectivist cultures emphasize social connections, belonging, and community roles. Hofstede (1980) highlights that these cultural tendencies influence the order in which people seek to fulfill their needs.

2. Definition of Needs
The interpretation of self-actualization varies significantly between cultures. In Western societies, it might involve reaching personal potential or achieving career milestones. However, in collectivist cultures like China, self-actualization often revolves around fulfilling one’s role within the community or family (Nevis, 1983). These differences underscore the cultural specificity in how needs are perceived.

3. Barriers and Facilitators
Cultural norms can either support or limit access to certain levels of the hierarchy. For instance, societal expectations surrounding gender roles may restrict opportunities for self-fulfillment in some cultures. Markus and Kitayama (1991) emphasize that these barriers can shape how individuals pursue their aspirations, particularly in contexts where societal constraints are deeply ingrained.

4. Context-Relative Nature of Needs
Economic conditions also play a crucial role in shaping the hierarchy of needs. In economically disadvantaged cultures, physiological and safety needs are likely to dominate as survival takes precedence. Conversely, in more affluent societies, individuals often focus on esteem and self-actualization (Tay & Diener, 2011). This context-relative nature demonstrates how situational factors interact with cultural values to influence need prioritization.

5. A Dynamic Perspective
Culture is not static, and globalization has led to shifts in how needs are perceived. Exposure to different cultural norms can result in the blending of values, where individuals adopt aspects of both collectivist and individualistic approaches. This dynamic perspective allows for a more flexible understanding of Maslow’s hierarchy in a globalized world.

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Conclusion
Maslow’s Hierarchy of Needs provides a valuable framework for understanding human motivation, but it is far from a one-size-fits-all model. Cultural context shapes how needs are prioritized, defined, and fulfilled, highlighting the importance of considering societal norms and values in applying this framework. Recognizing these cultural influences not only enriches our understanding of human behavior but also fosters greater empathy and inclusivity in addressing psychological health and well-being worldwide.

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References
Hofstede, G. (1980). Culture's consequences: International differences in work-related values. Sage.

Markus, H. R., & Kitayama, S. (1991). Culture and the self: Implications for cognition, emotion, and motivation. Psychological Review, 98(2), 224–253.

Nevis, E. C. (1983). Using an American perspective in understanding another culture: Toward a hierarchy of needs for the People's Republic of China. Journal of Applied Behavioral Science, 19(3), 249–264.

Tay, L., & Diener, E. (2011). Needs and subjective well-being around the world. Journal of Personality and Social Psychology, 101(2), 354–365.

Triandis, H. C. (1995). Individualism & collectivism. Westview Press.

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Keywords: Maslow’s hierarchy, cultural differences, psychological health, individualism, collectivism
Hashtags: #MaslowHierarchy #CulturalDiversity #PsychologicalHealth #GlobalPerspectives #HumanMotivation

Life Expectancy in 2025

The United States and Global Rankings

Introduction
As of 2025, the United States ranks 48th globally in life expectancy, with an average lifespan of 79.46 years (Worldometer, 2025). Despite its status as an economic and technological powerhouse, the U.S. falls short when compared to nations like Hong Kong, Japan, and Switzerland, where life expectancies surpass 84 years. These rankings highlight critical differences in healthcare systems, lifestyle choices, and socio-economic conditions that influence longevity. This article explores the life expectancy rankings and what they reveal about global health trends.

Hong Kong Skyline at dawn - by Peter Lau, Flickr Commons

Here is a list of the top 50 countries by life expectancy:

1. Hong Kong: 85.63 years
2. Japan: 84.85 years
3. South Korea: 84.43 years
4. French Polynesia: 84.19 years
5. Switzerland: 84.09 years
6. Australia: 84.07 years
7. Italy: 83.87 years
8. Singapore: 83.86 years
9. Spain: 83.80 years
10. Réunion: 83.67 years
11. Malta: 83.47 years
12. Norway: 83.46 years
13. France: 83.46 years
14. Sweden: 83.42 years
15. Macao: 83.23 years
16. United Arab Emirates: 83.07 years
17. Iceland: 83.01 years
18. Martinique: 82.74 years
19. Israel: 82.73 years
20. Canada: 82.72 years
21. Ireland: 82.58 years
22. Portugal: 82.55 years
23. Qatar: 82.52 years
24. Luxembourg: 82.36 years
25. Netherlands: 82.30 years
26. Belgium: 82.27 years
27. New Zealand: 82.25 years
28. Guadeloupe: 82.24 years
29. Austria: 82.12 years
30. Denmark: 82.09 years
31. Finland: 82.08 years
32. Greece: 82.03 years
33. Puerto Rico: 81.90 years
34. Cyprus: 81.82 years
35. Slovenia: 81.78 years
36. Germany: 81.54 years
37. United Kingdom: 81.45 years
38. Bahrain: 81.42 years
39. Chile: 81.36 years
40. Maldives: 81.29 years
41. Costa Rica: 81.00 years
42. Taiwan: 80.75 years
43. Kuwait: 80.60 years
44. Oman: 80.25 years
45. Czech Republic (Czechia): 79.97 years
46. Albania: 79.78 years
47. Panama: 79.78 years
48. United States: 79.46 years
49. Estonia: 79.31 years
50. Saudi Arabia: 78.98 years

Conclusion
The 2025 global life expectancy rankings serve as a stark reminder of the disparities in health outcomes between countries. For the United States, achieving higher life expectancy will require addressing systemic healthcare issues, reducing lifestyle-related health risks, and improving access to quality healthcare for all citizens. By learning from top-ranking nations, the U.S. can strive toward better health outcomes and a longer, healthier life for its population.

Keywords: life expectancy, global health, healthcare disparities, longevity, U.S. rankings

Hashtags: #LifeExpectancy #GlobalHealth #PublicHealth #HealthyLiving #LongevityAs of 2025, the

References

Worldometer. (2025). Life expectancy by country and in the world (2025). Retrieved from https://www.worldometers.info/demographics/life-expectancy/.