I love this quote from Kurt Vonnegut: “Practicing an art, no matter how well or badly, is a way to make your soul grow, for heaven’s sake. 🧐 Ever thought about how often we let life’s chaos steal the simple joy of creating. For me, creativity isn’t about producing something perfect—it’s about the process. This morning, I took 10 minutes to write something… badly. And you know what? It felt amazing. That tiny act of expression reminded me that creation doesn’t require perfection, just intention. 🤝I want to invite you into this mindset today. ⁉️ What’s one small thing you can do to grow your soul? Maybe it’s journaling your thoughts, trying a new recipe, or even scribbling on a sticky note. It doesn’t matter how it turns out—what matters is that you do it. Lean into the messy, beautiful process of creating. Share what you’re working on (or want to try!) below. Let go of delusions of perfection and embrace growth. 🤔What will you create today?

Healthy Minds Need Healthy Foods! Here’s one of mine! What’s yours? I love experimenting with pancake recipes🥞 Dr. Heath’s CocoProtein Powercakes Ingredients Makes 2 servings: 🥞3 small pancakes each (I like 2 BIGGER pancakes) •1/4 cup almond flour (low-carb, nutrient-dense base) •2 tbsp flaxseed meal (high fiber, omega-3 boost) •1 scoop protein powder (vanilla or coconut flavor; ~20g protein) •1 tsp baking powder (for fluffiness) •2 tsp unsweetened shredded coconut (for texture and flavor) •2 large egg whites (high protein, low calorie) •2 tbsp unsweetened almond milk (low-calorie moisture) •1 tsp monk fruit sweetener (optional, sugar-free sweetness) •1/2 tsp coconut extract (adds flavor without calories) Instructions 1. Combine almond flour, flaxseed meal, protein powder, baking powder, and shredded coconut in a mixing bowl. 2. Whisk together egg whites, almond milk, coconut extract, and monk fruit sweetener in a separate bowl. 3. Gradually add the wet ingredients to the dry ingredients, stirring until smooth. Let the batter sit for 1–2 minutes to thicken. 4. Heat a non-stick skillet over medium-low heat and lightly grease if needed. I like buttery Pam spray. Let the skillet heat for about a minute or less. 5. Pour small amounts of batter to form maybe 1-2 pancakes per skillet. Cook for 1–2 minutes on one side until bubbles form, then flip and cook for another minute (Careful 👀 don’t overcook) 6. Serve with light toppings like sugar-free syrup, fresh berries, SF white chocolate chips, or a sprinkle of toasted coconut. Nutrition Facts (Per Serving): • Calories: 212 kcal • Protein: 18.5g • Carbs: 8.75g • Fiber: 4.1g • Fat: 12.6g Why These “Powercakes” Rock 🤘 • High Protein: Boosts muscle recovery and satiety. • Low-Carb: Perfect for low-carb diets without sacrificing flavor. • High Fiber: Supports digestion and helps keep you full. • Clean Ingredients: No artificial additives, sugars, or fillers. • Rich Coconut Flavor: A delicious, nutrient-packed alternative to processed mixes.

“Overwhelming” is yet another way of catastrophizing an experience. These days, every non-preferred event gets labeled “OVERWHELMING”. Remember, “overwhelming” refers to something that can kill us. Tornadoes, earthquakes, Tsunamis etc may, in fact, be overwhelming for this reason: They can be deadly. Overwhelmed is a cognition; a thought process NOT A FEELING. THINKING you are “overwhelmed” creates the FEELING/EMOTION of nervousness, anxiety, or panic. Something being nonpreferred or difficult or tiring does not equate to being overwhelming. Catastrophizing the hard things in life activates our limbic system but only because we have assessed them as being more threatening than they actually are. Our own words program our reality. Be careful how YOU are programming yours this weekend.

Happy Labor Day! One of the healthiest habits I practice throughout my day is “Mental Breaking”. Taking time to stop, observe, & breathe reduces heart rate, improves your brain’s oxygen supply, releases endorphins, and switches your brain out of the chemical stew of the DO DO BRAIN to the more relaxed OBSERVER BRAIN. Mental Breaking Tool Let my hummingbirds’ dance of life transport you into a 90 second flow state of healing. Stop Breathe Observe ☝️ Share the link to this healthy post with someone that could benefit from a peace of mind technique.

Anti-Frailty Brew: Coffee & Cognitive Longevity You don’t need a miracle pill to fight frailty. You might just need another cup of coffee. A recent study tracked nearly 1,200 adults aged 55+ and found this eye-opener: Drinking 4+ cups of coffee a day was linked to a 64% lower risk of becoming frail. Researchers measured frailty using five key signs: - Unintentional weight loss - Fatigue - Weak grip - Slow walking speed - Low physical activity And get this—decaf drinkers who sipped 2–4 cups a day saw the greatest protection over three years. This tells us it’s not just the caffeine—it may be the polyphenols and bioactive compounds in coffee that reduce inflammation, guard against cell damage, and help maintain muscle strength. Your takeaway: If your body tolerates it, coffee might be one more ally in your mindset and muscle strategy. But skip the sugary syrups and chemical creamers. Pair your brew with resistance training and protein-rich nutrition. That’s how you brew anti-frailty. Masterclass Reflection Prompt: What’s your anti-frailty routine? How are you training your body and brain to age strong? Share your strategy or swap tips with fellow members below. Let’s build resilience—together.