Healing Waters

 

The Enduring Story of Boulder Hot Springs

By John Fisher (assisted by AI)

Our family first discovered hot springs in the 1980s when our children were young, making stops at three different springs during our travels. Among them, Boulder Hot Springs in Montana stood out—not just for its healing waters, but for its history, character, and enduring charm. Over the years, as we journeyed to and from Alberta where our children now live, Boulder Hot Springs became a favorite stop. Today, reopened as a hotel and spa, it still retains the spirit of the past with themed rooms and the quiet dignity of a place deeply rooted in Montana history.

The History of Boulder Hot Springs
The site now known as Boulder Hot Springs was first used by Native peoples who traveled through the valley during seasonal crossings, pausing to bathe in the warm, mineral-rich waters. By the early 1880s, A.C. Quaintance built a hotel that drew local miners and ranchers in search of rest and healing after long days of labor.

In 1909, the main building and baths were rebuilt in California Mission style by millionaire James A. Murray. Through the decades, the resort welcomed presidents, the wealthy, and everyday travelers alike. In 1935, an earthquake destroyed the Olympic-sized pool, but Boulder Hot Springs remained a bustling retreat well into the mid-20th century.

By the late 20th century, the property had fallen into decline until Dr. Anne Wilson Schaef, author and healer, became a guiding force in its restoration. Beginning in 1989, she and her team poured years of effort into saving the hotel—patching old walls, repainting, and steadily bringing life back to the once-dilapidated building. She also headquartered her internationally recognized healing work, Living in Process, at Boulder Hot Springs. Dr. Schaef kept the spirit of the springs alive until her passing in 2020, leaving behind both a restored landmark and a legacy of healing.

A Living Treasure
Today, Boulder Hot Springs continues its tradition as a place of renewal. Guests are welcomed into uniquely themed rooms, each with a character that blends old-world charm with modern comfort. The hot pools, steam, and stillness invite visitors to experience the same restorative powers that have drawn people here for generations.

For our family, it remains more than a stop on the road north—it is a touchstone to memory, history, and healing. Every visit reminds us why Boulder Hot Springs has endured: it offers not only warmth and rest, but also a deep sense of connection with the land, the past, and the people who have kept it alive.

Conclusion
From its beginnings as a Native resting place, to its heyday as a grand mission-style resort, through near ruin, and finally to its rebirth as a hotel and spa, Boulder Hot Springs embodies resilience and renewal. For us, it is both a personal tradition and a Montana treasure.

Keywords: Boulder Hot Springs, Montana history, healing waters, Anne Wilson Schaef, hot springs hotel
Hashtags: #BoulderHotSprings #MontanaHistory #HealingWaters #FamilyTradition #HistoricHotels

Radon Mine Math

A look at the dose, risk, and what it means for short stays 

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Inside the Earth Angel Mine

By John Fisher (assisted by AI)

My wife and I recently dug into the numbers behind spending time at a radon mine in Basin, Montana. We wanted to know: if two nonsmoking women—one age 50, one age 75—spent three hours a day in the mine for five days, what kind of radiation dose would they get, and what would that mean for long-term health? The results might surprise you: the dose is measurable, the risk is real, but it is small for a short visit.

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Breaking Down the Dose

The air in the mine carries about 1,700 picocuries per liter of radon on average (that’s roughly 63 kBq/m³ for those who like the technical side). Levels go up and down during the day, anywhere from about 700 to 2,200 pCi/L.

Spending a total of 15 hours underground (three hours each day for five days) works out to about 0.9 millisieverts (mSv) of effective radiation dose. For comparison, a chest CT scan is around 7 mSv, while natural background radiation in the U.S. is about 3 mSv per year.

Testing in the Earth Angel Mine matches these numbers closely. Measurements taken in 2024 and 2025 showed radon levels between about 1,600 and 2,300 picocuries per liter, right in line with the 1,700 pCi/L average described above. That means the dose estimates are consistent: a short visit of around 15 hours total adds up to less than 1 millisievert of radiation, far below what you would get from a medical CT scan and only a fraction of the natural radiation we all receive in a year. The science confirms that while the exposure is real and worth noting, it remains quite low for visitors who only spend a few days at the mine.

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What That Means for Risk

Radiation experts estimate lifetime cancer risk by using a general rule of about 5–6% increased risk per sievert of exposure. At 0.9 mSv:

• For a 50-year-old nonsmoking woman, the added lifetime risk is about 0.005% (roughly 1 in 20,000).

• For a 75-year-old nonsmoking woman, the risk is lower because there’s less time for a radiation-related cancer to appear. The figure is about 1 in 30,000 to 1 in 60,000.

These are averages across populations—not personal predictions. Risks add up if you go back year after year.

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Practical Pointers

• Choose your spot wisely: Radon levels fluctuate. Areas with lower concentrations cut exposure.

• Stay hydrated and comfortable: Unlike some mines that feel warm and damp, the Earth Angel Mine stays cool at about 55°F (13°C). Wear layers to keep warm while underground, and be sure to drink water and rest after each session.

• Protect your lungs: No smoking, ever. It multiplies radon’s risk.

• Don’t overdo it: Benefits reported in European studies often last 3–6 months. Give your body time before repeating a course.

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Conclusion

Spending a few days at a radon mine delivers a measurable but modest dose of radiation. The potential benefits—like pain relief and reduced inflammation—are balanced against a small but real cancer risk. For nonsmoking visitors, especially older adults, the numbers suggest the risk from a short visit is low. Still, it’s worth knowing the math so you can make an informed decision before you go underground.

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Keywords: radon therapy, Basin Montana, radiation dose, health risks, cancer risk

Hashtags: #RadonTherapy #MontanaTravel #HealthRetreat #RadiationRisk #WellnessJourney

Radon Mine Retreat

Soaking feet in radon mine waters

 

Our Five Days at Earth Angel Mines in Basin, Montana

By John Fisher (assisted by AI)

My wife and I recently spent five days with our daughter at Earth Angel Mines in Basin, Montana. Each day followed a simple routine: three one-hour sessions in the mine—morning, afternoon, and evening—with a period of rest after each dose. That added up to about three hours a day over five days. Between treatments we enjoyed the Boulder Hot Springs, which are only a short drive away. For lodging, we stayed right at the mine in one of their rental units, making the whole experience convenient and immersive.

This post is both a reflection on our time there and a practical overview of what you need to know if you are considering radon therapy.

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Why People Seek Radon Therapy

Radon mines like Earth Angel are part of a small but long-standing tradition in the U.S. and Europe. The idea is that controlled exposure to low levels of radon gas may reduce pain and inflammation, especially for conditions like arthritis, back pain, or fibromyalgia. Visitors sit in the mine’s warm, humid tunnels where radon levels are naturally elevated.

Many people—ourselves included—go in search of symptom relief, improved mobility, and, in some cases, a reduction in medication use.

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The Benefits Reported

• Pain relief: European clinical studies, especially in Austria, suggest that a short series of radon sessions can ease pain for several months. Some patients report being able to cut back on painkillers.

• Reduced inflammation: Recent research points to possible immune effects, such as dampening inflammatory pathways.

• Overall well-being: Beyond the science, there’s the subjective experience. Spending quiet time underground, then relaxing in the hot springs, gave us a sense of calm and renewal.

For us, the most immediate benefit was the structured routine—sessions, rest, hot springs—that encouraged us to slow down and focus on our health.

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The Risks You Should Understand

Radon is not without controversy. It is classified as a Group 1 carcinogen and is the second leading cause of lung cancer after smoking. Even low-dose exposures add incrementally to lifetime cancer risk. For a short visit like ours, the increase is very small—on the order of 1 in 20,000 additional risk for a healthy nonsmoker—but repeated or prolonged visits could raise that number.

Other practical risks include:

• Humidity and heat: Mines maybe warm and damp, which can be uncomfortable for some people. The Earth Angel Mine stays cool at about 55°F (13°C). Wear layers to keep warm while underground, and be sure to drink water and rest after each session.

• Respiratory sensitivity: Anyone with lung disease should be cautious.

• Uncertain science: While many patients report feeling better, large-scale, long-term studies are still limited.  (See other articles in this series.)

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Pros and Cons in Balance

Pros

• Potential for meaningful, months-long pain relief.

• Restful, meditative environment.

• Combination with local hot springs makes for a holistic wellness trip.

• Lodging on site is convenient.

Cons

• Scientifically controversial and not widely accepted in mainstream medicine.

• Small but real cancer risk from radon exposure.

• Effects may fade over time and are not guaranteed.

• Not appropriate for everyone, especially smokers or those with serious respiratory conditions.

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Final Thoughts

Our week at Earth Angel Mines was both a health retreat and a family memory. We valued the quiet time together, the structured rhythm of sessions and rest, and the chance to enjoy Boulder Hot Springs each day.

If you are considering radon therapy, weigh the potential short-term relief against the long-term risks. Go in informed, listen to your body, and always discuss such treatments with your healthcare provider—especially if you have pre-existing health issues.

For us, the trip was worthwhile not just for any physical benefit but also for the time it gave us to pause, reflect, and enjoy being together as a family.

Radon Treatment Pros and Cons

 

What Advocates Claim

People who visit radon mines usually sit or lie in old mining tunnels where radon levels are high. Proponents believe low-dose radon exposure can have therapeutic effects, particularly for chronic pain and inflammatory conditions. Reported benefits include:

• Pain relief – Some patients with arthritis, ankylosing spondylitis, or other rheumatic diseases report reduced joint pain and stiffness after a series of radon sessions.

• Reduced inflammation – Supporters say radon exposure activates anti-inflammatory pathways in the body.

• Improved mobility and quality of life – Some claim better physical function after treatments.

• Decreased medication use – A few studies suggest that patients undergoing radon therapy sometimes reduce their reliance on painkillers or steroids.

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What the Science Says

Research on radon therapy exists, especially in Europe (Austria, Germany, Czech Republic), but results are mixed and sometimes controversial.

• Some clinical studies: Controlled studies (often in Austrian spa towns like Bad Gastein) report short- to medium-term pain relief in patients with musculoskeletal or autoimmune diseases. Effects sometimes last months.

• Hormesis theory: The benefits are explained using radiation hormesis—the idea that very low doses of radiation may stimulate protective or healing biological responses.

• Limitations: Most studies are small, sometimes not double-blinded, and not widely replicated outside these spa regions.

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Health Risks

Mainstream medicine, especially in the U.S., is cautious:

• Radon is a Group 1 carcinogen – Long-term exposure is the second leading cause of lung cancer after smoking.

• No safe level established – Even low-dose exposures may increase cancer risk, especially with repeated or prolonged visits.

• Short-term benefits vs. long-term risks – Pain relief might come at the cost of a higher lifetime cancer risk.

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Balanced View

• Potential short-term benefit: Some patients do feel better, and there is scientific work exploring why.

• Uncertain long-term safety: The cancer risk is real, and no medical guidelines recommend radon therapy as a standard treatment.

• Alternative therapies: Many of the same conditions (like arthritis) can also be treated with other approaches.

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✅ In short: Radon mine therapy may provide temporary relief for pain and inflammation, but in theory it carries potential long-term health risks, especially lung cancer, with high doses. It’s an example of something that looks promising for symptom management but is not widely accepted in mainstream medicine because of the cancer concern. ChatGPT can’t find any documented case where a single short visit to a radon “health mine” was directly reported as causing cancer.

This information was provided by chatGPT.

EASY 3-Step Exercise To INSTANTLY Improve Your Articulation!

What Women Don't Understand About Men | Jordan B Peterson

Old Olive Tree of Mirovica

Three Times Around the Old Olive Tree

by John Fisher  (Assisted by AI)

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In May 2025, my wife and I took a trip to Bar, Montenegro, and stumbled upon something truly special—the Old Olive Tree of Mirovica. This isn’t just any tree. It’s a massive, ancient olive tree that locals say is over 2,250 years old. That’s right—this tree was already growing when the Romans were still figuring things out.

They call it “Stara Maslina na Mirovici”, and it’s been protected by law since 1957 because of its history, size, and importance to the area. Its trunk is huge—about 7.8 meters around—and the branches stretch out wide enough to shade an area as big as a small house (111 square meters, if you like numbers). Scientists even checked its age with fancy tree-ring methods, and yep, it’s ancient.

But the real magic of this tree isn’t just in how old or big it is. It’s in the stories people tell about it. The locals see it as a guardian, a nurturer, even a mother. They believe people have been healed under its branches. That fights have ended here. That couples who made promises of love beneath its leaves stayed together forever.

There’s a local custom tied to it too. Folks say if you walk around the tree three times—once for love, once for health, and once for luck—good things will follow.

So, my wife and I gave it a try. We walked three full circles around that old olive tree, and I know this may sound a little corny—but ever since then, our love feels stronger, our health has gotten better, and our luck hasn’t run out.

It was one of the simplest but most meaningful moments of our whole trip. If you ever find yourself in Bar, take the time to visit. Walk slow. Listen to the wind in the branches. And maybe, just maybe, take those three steps around.

Want to visit?

🌐 www.kucamaslina.me

📍 GPS: N 42.080164, E 19.129400

📷 Instagram & YouTube: @kucamaslinabar

#OldOliveTree #MontenegroAdventure #LocalTraditions #TreeOfLove #BarWonders

Moroccan Stew over Couscous

 

Serves 4 | Easy stovetop version with instant couscous

Ingredients For the Stew

• 1½ Tbsp olive oil

• ½ large onion, chopped

• ½ tsp ground ginger

• ½ tsp black pepper

• ½ tsp turmeric

(or substitute with ½ tsp ras el hanout)

• 1 tsp salt (or to taste)

• Optional meat (choose one):

• 1½ to 2 cups cubed beef or lamb, raw

• 1½ to 2 cups cooked cubed chicken (added at the end only)

• 2 medium carrots, peeled and halved

• 1 medium turnip, peeled and quartered

• 1 cup pumpkin or butternut squash, cubed

• 1 medium potato or sweet potato, peeled and cubed (optional)

• 1 small zucchini, cubed

• ¼ head of cabbage, cut into wedges

• 1 small tomato, peeled and chopped (or ½ cup canned diced tomato)

• ½ cup canned chickpeas, drained and rinsed

• ½ cup raisins

• ½ cup chopped dried apricots

• 4–5 cups water or low-sodium broth

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For the Couscous

• 1½ cups instant couscous

• 1½ cups boiling water or broth

• 1 Tbsp olive oil or butter

• ½ tsp salt

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Instructions

1. Make the Vegetable Stew

If using beef or lamb:

1. Heat oil in a large pot over medium heat.

2. Add the chopped onion and sauté until softened.

3. Stir in beef or lamb along with ginger, black pepper, salt, and turmeric or ras el hanout.

4. Brown the meat for a few minutes, then continue below.

If using chicken:

1. Heat oil in a large pot over medium heat.

2. Add the onion and sauté until soft.

3. Stir in ginger, black pepper, salt, and turmeric or ras el hanout.

(Skip meat here; it will be added later.)

Then (for both versions):

4. Add carrots, turnip, pumpkin, and optional potato/sweet potato. Stir to coat with spices.

5. Add the chopped tomato and enough broth or water to cover. Bring to a boil, then reduce heat and simmer 15 minutes.

6. Add zucchini, cabbage, chickpeas, raisins, and apricots. Simmer another 10–15 minutes until vegetables are tender.

7. If using chicken, gently stir it in during the final 5 minutes to warm without shredding.

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2. Prepare the Instant Couscous

1. In a large bowl, combine couscous, olive oil or butter, and salt.

2. Pour in boiling water or broth. Stir once, cover, and let sit 5 minutes.

3. Fluff with a fork before serving.

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To Serve

• Mound couscous on a large platter.

• Spoon the vegetables and dried fruit over the top.

• Arrange meat on top or around the edges.

• Ladle some broth over the dish or serve it separately.

Survive Sleepless Nights

Didn’t Sleep? Here’s How to Power Through the Day

by John Fisher (assisted by AI)

We’ve all been there—tossing and turning at night only to drag ourselves out of bed with too few hours of rest. While the ideal is seven or more hours of sleep each night, sometimes life doesn’t cooperate. The good news is that there are practical strategies you can use to make it through the day with energy and focus, even after a rough night. Here are some research-backed tips, adapted from Omada.

Start with Light and Movement

The moment you wake up, open the blinds or step outside. Natural daylight helps suppress melatonin, the hormone that makes you feel drowsy, and clears your morning fog. If you can, pair this with a quick stretch or walk to jumpstart circulation and energy.

Use Caffeine Wisely

I don't recommend anything but herbal tea, but for those who drink coffee or black tea, that first cup can be a lifesaver, especially when paired with a balanced breakfast. But moderation is key—limit yourself to one or two cups before noon. Too much caffeine can make you jittery, and drinking it late in the day can keep you from getting the rest you need tonight.

Fuel Your Body with the Right Foods

When you’re sleep-deprived, your body naturally craves sugar and processed foods. Instead, focus on protein-rich meals and snacks to keep your energy steady. Think eggs with avocado, salmon and spinach, or chicken with carrots. These foods will sustain you better than the quick highs—and crashes—that come with sugary snacks.

Simplify Your Day

Sleep loss makes everything feel harder. Review your to-do list and cross off anything non-essential. Cancel or postpone what you can, and if you’re still overwhelmed, ask for help. Conserving your energy for what really matters will make a difference.

Re-Energize Without More Coffee

When the afternoon slump hits, resist the urge to refill your mug. Instead, take a short walk or do some light movement. Exercise—even a little—can give you a natural energy lift without interfering with your sleep cycle.

Take a Power Nap

If you can carve out 30 minutes, a short nap will leave you more alert and can help your immune system bounce back from lost rest. Keep it brief, though—long naps may leave you groggy or affect your ability to sleep later.

Manage Your Reactions

Finally, be mindful of your emotions. A lack of sleep shortens your fuse, making it easy to overreact. When frustration rises, pause and take 5–10 slow, deep breaths. This simple practice can help calm your nerves and give you space to respond thoughtfully instead of impulsively.

Conclusion

One rough night doesn’t have to ruin your day. By being strategic—getting light first thing, eating the right foods, using caffeine in moderation, and carving out time to reset with a nap or short walk—you can stay steady until bedtime. And when you finally do turn in, you’ll be setting yourself up for a better night’s sleep ahead.

Tips from Omada.

Project-based Learning

 

Utah Valley University’s Project‑Based Learning: Bridging Classrooms and Communities

By John Fisher (assisted by AI)

Introduction

Project‑based learning (PBL) is a student‑centred teaching method in which learners gain knowledge and skills by actively exploring real‑world challenges and producing tangible resultsen.wikipedia.org. Unlike lectures or rote exercises, PBL tasks students with investigating complex problems over an extended period, collaborating with peers, communicating their findings and creating final products that matter. At Utah Valley University (UVU), PBL has become a cornerstone of instruction across disciplines, connecting students with community partners and preparing them for the demands of the modern workforce.

Defining Project‑Based Learning

In PBL, learning is organized around projects rather than discrete assignments. Students research, design and implement solutions to authentic problems; they must communicate, collaborate and adapt as the project unfolds. This dynamic approach builds deeper understanding and transferable skillsen.wikipedia.org. UVU’s Innovation Academy spearheads PBL initiatives by partnering with local organisations and businesses and supporting faculty in redesigning courses around hands‑on experiences.

Voices from the Classroom

Dr. Ashley Egan: Ownership and Community

Biology professor Dr. Ashley Egan credits PBL with providing “incredible learning opportunities and community connections” for her students. She explains that when students take ownership of their project outcomes, they produce demonstrable evidence of effective learning, leadership, follow‑through and skills development. Many list their projects as work experience on their résumés and maintain professional networks with community partners—proof, Egan says, that PBL “gives them confidence in their future.”

Prof. Zachary Largey: Mission‑Driven Motivation

English professor Zachary Largey sees PBL as an invitation for students to “think beyond themselves and their grades.” By partnering with non‑profit organisations, Largey’s students experienced real‑world applications without their professor connecting the dots. They “care about their work more because they value the non‑profit’s mission,” he notes, adding that the payoff in student engagement and learning makes PBL efforts worthwhile.

Examples of PBL in Action at UVU

Project‑based learning spans disciplines at UVU, connecting students to meaningful work:

• ENGL 2010 – Public‑Facing County Web Content: Partnering with the Utah County Public Defender Association, students researched legal terminology and county policy and wrote accessible content and FAQs for a public‑facing website. They strengthened research and writing skills, adapted their voice for multiple audiences and contributed to public communication about legal rights.

• BOT 2100 – Native Plant Identification Education: In collaboration with Orem City and Vineyard City, botany students conducted field research to identify native plants and created educational tools for park visitors. Working alongside city officials, they developed skills in plant identification, scientific documentation, public communication and city greenspace design.

• ENTR 2500 – Business Solutions Development: Business students teamed with the Utah County Sheriff’s Office to study translation services in the county court system. They evaluated service models and proposed actionable plans to improve accessibility for non‑English speakers, building entrepreneurial problem‑solving skills and experience working with high‑stakes partners.

• HLTH 1100 – Community Health Fair: Health‑science students partnered with Vineyard CARES and Springville City to design and run a community health fair. They recruited local health resources and hosted educational stations on nutrition, mental health and water safety, applying course content to serve real community needs and practicing event planning and communication.

These examples illustrate how UVU students solve real problems, work with community stakeholders and produce work that benefits the public.

Building Partnerships and Support

UVU’s Innovation Academy connects faculty with high‑impact partners—from local schools and non‑profits to companies like FanX Studios, Loveland Living Planet Aquarium and Huntsman Cancer Institute. The university’s Jobs CEO Council links business, education and community leaders to address critical skill needs. Tools like Riipen, an experiential learning platform, match faculty with vetted industry partners.

To help faculty integrate PBL, UVU offers resources such as the Excelerate Summer Program (a launchpad for faculty new to PBL), one‑on‑one course redesign walkthroughs, the PBL OTL Starter & Summer Institute and a Community of Practice where faculty share ideas and learn from peers. UVU also invites instructors using or exploring PBL to join its network, showcase their courses in a PBL spotlight series and share successes and lessons learned, fostering a culture of active, authentic and career‑connected learning.

Conclusion

Project‑based learning transforms education by shifting the focus from passive absorption to active problem solving. At Utah Valley University, PBL empowers students to research, create and communicate solutions that matter. Faculty members like Dr. Ashley Egan and Prof. Zachary Largey see students develop leadership, resilience and mission‑driven motivation through hands‑on projects. Whether writing legal resources, mapping native flora, solving business problems or organizing health fairs, UVU students apply classroom knowledge to real challenges and deepen their understanding in the process. With robust partnerships, faculty support and a growing community of practice, UVU demonstrates how PBL can bridge classrooms and communities—and prepare students for meaningful careers and civic engagement.

Keywords: project‑based learning, UVU, Innovation Academy, community partnerships, experiential education

My Weight Loss Program

 

Losing It the Right Way: A Personal Journey to Healthier Living

How I’m Taking Control of My Weight to Manage Type 2 Diabetes and Build a Sustainable Lifestyle

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By John Fisher (assisted by AI)

At 5 feet 8 inches (1.73 meters) and 180 pounds (81.6 kg), I recently realized my Body Mass Index (BMI) is 27.4, placing me in the overweight category. Having been diagnosed with Type 2 diabetes, I know that losing even a small amount of weight could significantly improve my health. My goal is to lose 10% of my body weight—18 pounds—in four months, averaging a little over 1 pound per week. But this isn’t just about numbers—it’s about creating a lifestyle I can live with.

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What Actually Causes Weight Loss?

Weight loss boils down to calories in versus calories out. If you eat fewer calories than you burn, your body begins to use stored fat for energy. But it’s not just about eating less—it’s about eating smarter. That means eating nutrient-dense foods and moving more throughout the day. My plan is simple: eat the right types and amounts of food and stay active.

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My Plan to Reach 162 Pounds

Target weight: 162 lbs (73.5 kg)

Target BMI: 24.7 (healthy range)

Weekly goal: ~1.1 to 1.2 pounds

Estimated daily calories: ~1,600–1,800 per day

Key elements of my plan:

• Plan and track meals with a food tracking app

• Weigh myself daily to stay aware of progress

• Exercise three times weekly, with a mix of weight training and outdoor work

• Stay accountable to my daughter, my diabetes coach, and a friend who exercises with me

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Identifying My Weight Loss Obstacles

Through self-reflection, I’ve noticed some habits that make weight loss harder:

• Eating irregularly and binging after fasting

• Snacking on nuts too frequently (4+ times/day)

• Putting too much on my plate and going back for seconds

• Eating too fast

• Late dinners (after 8 pm)

• Too little vegetable intake compared to protein

• Eating while driving (habit, not hunger)

• Being less active in winter

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Making Healthier Choices

1. Daily Nutrition Goals (out of ~1,700 calories):

• Protein: 25–30% (100–130g)

• Fat: 25–35% (45–70g)

• Carbs: 40–50% (160–225g), focusing on fiber-rich and low-glycemic carbs

• Vegetables: 3x the amount of protein by volume

2. Exercise Plan:

• Weight training 2x/week

• Gardening and walking in summer

• Quick workouts or stretching in winter

3. Support & Accountability:

• Daily check-ins with my daughter

• Weekly calls with my diabetes coach

• Regular encouragement from an exercise mentor

4. Tracking & Reflection:

• Daily weigh-ins: Pros—real-time feedback. Cons—daily fluctuations may frustrate.

• Food tracking: Increases awareness and supports planning

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Conclusion (with Health Disclaimer)

This is more than a weight loss plan—it’s a step toward reclaiming my health and building a lifestyle I can live with. Getting to 162 pounds will support my diabetes management and reduce other health risks. It’s not always easy, but it’s worth it.

⚠️ Important Health Note:

This plan reflects my personal health journey. It is not intended as medical advice. Everyone’s needs are different—please consult your doctor, registered dietitian, or certified coach to design a plan that’s right for you.

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Keywords: weight loss, diabetes, calorie deficit, healthy eating, exercise plan

Hashtags: #WeightLossJourney #Type2Diabetes #HealthyHabits #FitnessOver40 #MindfulEating

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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