4 Tips To Stand Without Using Hands

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The “sit-stand” test, getting up off the floor without using one’s hands, is well-recognized as a good indicator of healthy aging, and predictor of longevity. But what if you can’t do it? Rather than struggling, there are exercises to strengthen the body to be able to do this vital movement.

Step by step

Teresa Shupe has been teaching Pilates professionally full-time for over 25 years, and here’s what she has to offer in the category of safe and effective ways of improving balance and posture while doing the sitting-to-standing movement:

  • Squat! Doing squats (especially deep ones) regularly strengthens all the parts necessary to effectively complete this movement. If your knees aren’t up to it at first, do the squats with your back against a wall to start with.
  • Roll! On your back, cross your feet as though preparing to stand, and rock-and-roll your body forwards. To start with you can “cheat” and use your fingertips to give a slight extra lift. This exercise builds mobility in the various necessary parts of the body, and also strengthens the core—as well as getting you accustomed to using your bodyweight to move your body forwards.
  • Lift! This one’s focusing on that last part, and taking it further. Because it may be difficult to get enough momentum initially, you can practice by holding small weights in your hands, to shift your centre of gravity forwards a bit. Unlike many weights exercises, in this case you’re going to transition to holding less weight rather than more, though.
  • Complete! Continue from the above, without weights now; use the blades of your feet to stand. If you need to, use your fingertips to give you a touch more lift and stability, and reduce the fingers that you use until you are using none.

For more on each of these as well as a visual demonstration, enjoy this short video:

Click Here If The Embedded Video Doesn’t Load Automatically!

Further reading

For more exercises with a similar approach, check out:

Mobility As A Sporting Pursuit

Take care!

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    • Doctors Are as Vulnerable to Addiction as Anyone. California Grapples With a Response

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      BEVERLY HILLS, Calif. — Ariella Morrow, an internal medicine doctor, gradually slid from healthy self-esteem and professional success into the depths of depression.

      Beginning in 2015, she suffered a string of personal troubles, including a shattering family trauma, marital strife, and a major professional setback. At first, sheer grit and determination kept her going, but eventually she was unable to keep her troubles at bay and took refuge in heavy drinking. By late 2020, Morrow could barely get out of bed and didn’t shower or brush her teeth for weeks on end. She was up to two bottles of wine a day, alternating it with Scotch whisky.

      Sitting in her well-appointed home on a recent autumn afternoon, adorned in a bright lavender dress, matching lipstick, and a large pearl necklace, Morrow traced the arc of her surrender to alcohol: “I’m not going to drink before 5 p.m. I’m not going to drink before 2. I’m not going to drink while the kids are home. And then, it was 10 o’clock, 9 o’clock, wake up and drink.”

      As addiction and overdose deaths command headlines across the nation, the Medical Board of California, which licenses MDs, is developing a new program to treat and monitor doctors with alcohol and drug problems. But a fault line has appeared over whether those who join the new program without being ordered to by the board should be subject to public disclosure.

      Patient advocates note that the medical board’s primary mission is “to protect healthcare consumers and prevent harm,” which they say trumps physician privacy.

      The names of those required by the board to undergo treatment and monitoring under a disciplinary order are already made public. But addiction medicine professionals say that if the state wants troubled doctors to come forward without a board order, confidentiality is crucial.

      Public disclosure would be “a powerful disincentive for anybody to get help” and would impede early intervention, which is key to avoiding impairment on the job that could harm patients, said Scott Hambleton, president of the Federation of State Physician Health Programs, whose core members help arrange care and monitoring of doctors for substance use disorders and mental health conditions as an alternative to discipline.

      But consumer advocates argue that patients have a right to know if their doctor has an addiction. “Doctors are supposed to talk to their patients about all the risks and benefits of any treatment or procedure, yet the risk of an addicted doctor is expected to remain a secret?” Marian Hollingsworth, a volunteer advocate with the Patient Safety Action Network, told the medical board at a Nov. 14 hearing on the new program.

      Doctors are as vulnerable to addiction as anyone else. People who work to help rehabilitate physicians say the rate of substance use disorders among them is at least as high as the rate for the general public, which the federal Substance Abuse and Mental Health Services Administration put at 17.3% in a Nov. 13 report.

      Alcohol is a very common drug of choice among doctors, but their ready access to pain meds is also a particular risk.

      “If you have an opioid use disorder and are working in an operating room with medications like fentanyl staring you down, it’s a challenge and can be a trigger,” said Chwen-Yuen Angie Chen, an addiction medicine doctor who chairs the Well-Being of Physicians and Physicians-in-Training Committee at Stanford Health Care. “It’s like someone with an alcohol use disorder working at a bar.”

      From Pioneer to Lagger

      California was once at the forefront of physician treatment and monitoring. In 1981, the medical board launched a program for the evaluation, treatment, and monitoring of physicians with mental illness or substance use problems. Participants were often required to take random drug tests, attend multiple group meetings a week, submit to work-site surveillance by colleagues, and stay in the program for at least five years. Doctors who voluntarily entered the program generally enjoyed confidentiality, but those ordered into it by the board as part of a disciplinary action were on the public record.

      The program was terminated in 2008 after several audits found serious flaws. One such audit, conducted by Julianne D’Angelo Fellmeth, a consumer interest lawyer who was chosen as an outside monitor for the board, found that doctors in the program were often able to evade the random drug tests, attendance at mandatory group therapy sessions was not accurately tracked, and participants were not properly monitored at work sites.

      Today, MDs who want help with addiction can seek private treatment on their own or in many cases are referred by hospitals and other health care employers to third parties that organize treatment and surveillance. The medical board can order a doctor on probation to get treatment.

      In contrast, the California licensing boards of eight other health-related professions, including osteopathic physicians, registered nurses, dentists, and pharmacists, have treatment and monitoring programs administered under one master contract by a publicly traded company called Maximus Inc. California paid Maximus about $1.6 million last fiscal year to administer those programs.

      When and if the final medical board regulations are adopted, the next step would be for the board to open bidding to find a program administrator.

      Fall From Grace

      Morrow’s troubles started long after the original California program had been shut down.

      The daughter of a prominent cosmetic surgeon, Morrow grew up in Palm Springs in circumstances she describes as “beyond privileged.” Her father, David Morrow, later became her most trusted mentor.

      But her charmed life began to fall apart in 2015, when her father and mother, Linda Morrow, were indicted on federal insurance fraud charges in a well-publicized case. In 2017, the couple fled to Israel in an attempt to escape criminal prosecution, but later they were both arrested and returned to the United States to face prison sentences.

      The legal woes of Morrow’s parents, later compounded by marital problems related to the failure of her husband’s business, took a heavy toll on Morrow. She was in her early 30s when the trouble with her parents started, and she was working 16-hour days to build a private medical practice, with two small children at home. By the end of 2019, she was severely depressed and turning increasingly to alcohol. Then, the loss of her admitting privileges at a large Los Angeles hospital due to inadequate medical record-keeping shattered what remained of her self-confidence.

      Morrow, reflecting on her experience, said the very strengths that propel doctors through medical school and keep them going in their careers can foster a sense of denial. “We are so strong that our strength is our greatest threat. Our power is our powerlessness,” she said. Morrow ignored all the flashing yellow lights and even the red light beyond which serious trouble lay: “I blew through all of it, and I fell off the cliff.”

      By late 2020, no longer working, bedridden by depression, and drinking to excess, she realized she could no longer will her way through: “I finally said to my husband, ‘I need help.’ He said, ‘I know you do.’”

      Ultimately, she packed herself off to a private residential treatment center in Texas. Now sober for 21 months, Morrow said the privacy of the addiction treatment she chose was invaluable because it shielded her from professional scrutiny.

      “I didn’t have to feel naked and judged,” she said.

      Morrow said her privacy concerns would make her reluctant to join a state program like the one being considered by the medical board.

      Physician Privacy vs. Patient Protection

      The proposed regulations would spare doctors in the program who were not under board discipline from public disclosure as long as they stayed sober and complied with all the requirements, generally including random drug tests, attendance at group sessions, and work-site monitoring. If the program put a restriction on a doctor’s medical license, it would be posted on the medical board’s website, but without mentioning the doctor’s participation in the program.

      Yet even that might compromise a doctor’s career since “having a restricted license for unspecified reasons could have many enduring personal and professional implications, none positive,” said Tracy Zemansky, a clinical psychologist and president of the Southern California division of Pacific Assistance Group, which provides support and monitoring for physicians.

      Zemansky and others say doctors, just like anyone else, are entitled to medical privacy under federal law, as long as they haven’t caused harm.

      Many who work in addiction medicine also criticized the proposed new program for not including mental health problems, which often go hand in hand with addiction and are covered by physician health programs in other states.

      “To forgo mental health treatment, I think, is a grave mistake,” Morrow said. For her, depression and alcoholism were inseparable, and the residential program she attended treated her for both.

      Another point of contention is money. Under the current proposal, doctors would bear all the costs of the program.

      The initial clinical evaluation, plus the regular random drug tests, group sessions, and monitoring at their work sites could cost participants over $27,000 a year on average, according to estimates posted by the medical board. And if they were required to go for 30-day inpatient treatment, that would add an additional $40,000 — plus nearly $36,000 in lost wages.

      People who work in the field of addiction medicine believe that is an unfair burden. They note that most programs for physicians in other states have outside funding to reduce the cost to participants.

      “The cost should not be fully borne by the doctors, because there are many other people that are benefiting from this, including the board, malpractice insurers, hospitals, the medical association,” said Greg Skipper, a semi-retired addiction medicine doctor who ran Alabama’s state physician health program for 12 years. In Alabama, he said, those institutions contribute to the program, significantly cutting the amount doctors have to pay.

      The treatment program that Morrow attended in spring of 2021, at The Menninger Clinic in Houston, cost $80,000 for a six-week stay, which was covered by a concerned family member. “It saved my life,” she said.

      Though Morrow had difficulty maintaining her sobriety in the first year after treatment, she has now been sober since April 2, 2022. These days, Morrow regularly attends therapy and Alcoholics Anonymous and has pivoted to become an addiction medicine doctor.

      “I am a better doctor today because of my experience — no question,” Morrow said. “I am proud to be a doctor who’s an alcoholic in recovery.”

      This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

      KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

      Subscribe to KFF Health News’ free Morning Briefing.

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    • Why do some young people use Xanax recreationally? What are the risks?

      10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

      Anecdotal reports from some professionals have prompted concerns about young people using prescription benzodiazepines such as Xanax for recreational use.

      Border force detections of these drugs have almost doubled in the past five years, further fuelling the worry.

      So why do young people use them, and how do the harms differ to those used as prescribed by a doctor?

      Dragana Gordic/Shutterstock

      What are benzodiazepines?

      You might know this large group of drugs by their trade names. Valium (diazepam), Xanax (alprazolam), Normison (temazepam) and Rohypnol (flunitrazepam) are just a few examples. Sometimes they’re referred to as minor tranquillisers or, colloquially, as “benzos”.

      They increase the neurotransmitter gamma aminobutyric acid (GABA). GABA reduces activity in the brain, producing feelings of relaxation and sedation.

      Unwanted side effects include drowsiness, dizziness and problems with coordination.

      Benzodiazepines used to be widely prescribed for long-term management of anxiety and insomnia. They are still prescribed for these conditions, but less commonly, and are also sometimes used as part of the treatment for cancer, epilepsy and alcohol withdrawal.

      Long-term use can lead to tolerance: when the effect wears off over time. So you need to use more over time to get the same effect. This can lead to dependence: when your body becomes reliant on the drug. There is a very high risk of dependence with these drugs.

      When you stop taking benzodiazepines, you may experience withdrawal symptoms. For those who are dependent, the withdrawal can be long and difficult, lasting for several months or more.

      So now they are only recommended for a few weeks at most for specific short-term conditions.

      How do people get them? And how does it make them feel?

      Benzodiazepines for non-medical use are typically either diverted from legitimate prescriptions or purchased from illicit drug markets including online.

      Some illegally obtained benzodiazepines look like prescription medicines but are counterfeit pills that may contain fentanyl, nitazenes (both synthetic opioids) or other potent substances which can significantly increase the risk of accidental overdose and death.

      When used recreationally, benzodiazepines are usually taken at higher doses than those typically prescribed, so there are even greater risks.

      The effect young people are looking for in using these drugs is a feeling of profound relaxation, reduced inhibition, euphoria and a feeling of detachment from one’s surroundings. Others use them to enhance social experiences or manage the “comedown” from stimulant drugs like MDMA.

      There are risks associated with using at these levels, including memory loss, impaired judgement, and risky behaviour, like unsafe sex or driving.

      Some people report doing things they would not normally do when affected by high doses of benzodiazepines. There are cases of people committing crimes they can’t remember.

      When taken at higher doses or combined with other depressant drugs such as alcohol or opioids, they can also cause respiratory depression, which prevents your lungs from getting enough oxygen. In extreme cases, it can lead to unconsciousness and even death.

      Using a high dose also increases risk of tolerance and dependence.

      Is recreational use growing?

      The data we have about non-prescribed benzodiazepine use among young people is patchy and difficult to interpret.

      The National Drug Strategy Household Survey 2022–23 estimates around 0.5% of 14 to 17 year olds and and 3% of 18 to 24 year olds have used a benzodiazepine for non medical purposes at least once in the past year.

      The Australian Secondary Schools Survey 2022–23 reports that 11% of secondary school students they surveyed had used benzodiazepines in the past year. However they note this figure may include a sizeable proportion of students who have been prescribed benzodiazepines but have inadvertently reported using them recreationally.

      In both surveys, use has remained fairly stable for the past two decades. So only a small percentage of young people have used benzodiazepines without a prescription and it doesn’t seem to be increasing significantly.

      Reports of more young people using benzodiazepines recreationally might just reflect greater comfort among young people in talking about drugs and drug problems, which is a positive thing.

      Prescribing of benzodiazepines to adolescents or young adults has also declined since 2012.

      What can you do to reduce the risks?

      To reduce the risk of problems, including dependence, benzodiazepines should be used for the shortest duration possible at the lowest effective dose.

      Benzodiazepines should not be taken with other medicines without speaking to a doctor or pharmacist.

      You should not drink alcohol or take illicit drugs at the same time as using benzodiazepines.

      Person takes Xanax out of pack
      Benzodiazepines shouldn’t be taken with other medicines, without the go-ahead from your doctor or pharmacist. Cloudy Design/Shutterstock

      Counterfeit benzodiazepines are increasingly being detected in the community. They are more dangerous than pharmaceutical benzodiazepines because there is no quality control and they may contain unexpected and dangerous substances.

      Drug checking services can help people identify what is in substances they intend to take. It also gives them an opportunity to speak to a health professional before they use. People often discard their drugs after they find out what they contain and speak to someone about drug harms.

      If people are using benzodiazepines without a prescription to self manage stress, anxiety or insomnia, this may indicate a more serious underlying condition. Psychological therapies such as cognitive behaviour therapy, including mindfulness-based approaches, are very effective in addressing these symptoms and are more effective long term solutions.

      Lifestyle modifications – such as improving exercise, diet and sleep – can also be helpful.

      There are also other medications with a much lower risk of dependence that can be used to treat anxiety and insomnia.

      If you or someone you know needs help with benzodiazepine use, Reconnexions can help. It’s a counselling and support service for people who use benzodiazepines.

      Alternatively, CounsellingOnline is a good place to get information and referral for treatment of benzodiazepine dependence. Or speak to your GP. The Sleep Health Foundation has some great resources if you are having trouble with sleep.

      Nicole Lee, Adjunct Professor at the National Drug Research Institute (Melbourne based), Curtin University and Suzanne Nielsen, Professor and Deputy Director, Monash Addiction Research Centre, Monash University

      This article is republished from The Conversation under a Creative Commons license. Read the original article.

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    • Retinoids: Retinol vs Retinal vs Retinoic Acid vs..?

      10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

      It’s Q&A Day at 10almonds!

      Have a question or a request? We love to hear from you!

      In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

      As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

      So, no question/request too big or small 😎

      ❝I’m confused about retinol, retinal, retinoin, retinoids, etc, and of course every product claims to be the best, what’s the actual science on it?❞

      Before we get into these skincare products, let’s first note that for most people, what’s best for the skin is good sleep and hydration, a plants-centric whole foods diet, and good stress management:

      See for example: Of Brains And Breakouts: The Brain Skin Doctor

      However, the world of potions and lotions can be an alluring one, and there is some merit there too. So, in a nutshell:

      • Retinoids are the overall class of chemicals, and not a specific type
        • Retinoic acid is the strongest form of this chemical and is prescription-controlled in most places
          • Retinoin” is probably tretinoin (all-trans retinoic acid) with the “t” having falling off; we can only find it being used as a product name, not an actual substance
        • Retinal, when it’s not an adjective referring to the retina (the part of the eye that receives refocussed light) and is instead a noun, is a less potent retinoid than the prescription-only kinds, but still stronger than retinol
        • Retinol is a much less potent form, and is the most widely found in skincare products

      All of them work the same way; it is only how serious they are about it that differs.

      The mechanism of action is that they speed up the turnover (shedding cycle) of skin, so that cells are replaced sooner. As with any non-cancerous human tissue, this means that the tissue itself (in this case, your skin) will be biologically younger than if it had been replaced later.

      The downside, of course, of this is that—while trying to make your skin healthier and more beautiful—the first thing that will happen is skin shedding. Depending on the retinoid type, dose, and the health of your skin to start with, this may mean anything from needing to exfoliate in the morning, to having to go to hospital with what looks like the world’s worst sunburn. For this reason, it is recommended to start with weaker products and lower doses, and work up carefully.

      A note on doses: the recommended doses for these products are always truly tiny, like “use a pea-sized amount of this 0.05% serum on your face”. Take them seriously until you’re absolutely sure from experience that your skin can handle more.

      Also, a tip: wear gloves when you apply any of the above products. This is because your fingers are also covered in skin, and if you don’t use gloves, then half the product that you intended for your face will be absorbed into your fingers instead.

      You can learn more about the science of retinoids here, in our article about tretinoin, the usually prescription-only form of retinoic acid:

      Tretinoin: Undo The Sun’s Damage To Your Skin

      Want to try some?

      We don’t sell it, but here for your convenience is an example product of retinal (stronger than retinol) on Amazon 😎

      Take care!

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      • Master Your Core – by Dr. Bohdanna Zazulak

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        In the category of “washboard abs”, this one isn’t particularly interested in how much or how little fat you have. What it’s more interested in is a strong, resilient, and stable core. Including your abs yes, but also glutes, hips, and back.

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        • By mobility we mean the range of movement we are able to accomplish.
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        Bottom line: a great all-rounder book of core strength, mobility, and stability.

        Click here to check out Master Your Core and enjoy the more robust health that comes with it!

        Don’t Forget…

        Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

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        10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

        We previously reviewed Dr. Li’s excellent “Eat To Beat Disease”, so you may be wondering how much overlap there is. While he does still cover such topics as angiogenesis, organ regeneration, microbiome health, DNA protection, and immunological considerations, and much of the dietary advice is similar, most of the explanation is different.

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      • Which Style Of Yoga Is Best For You?

        10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

        For you personally, that is—so let’s look at some options, their benefits, and what kind of person is most likely to benefit from each.

        Yoga is, of course, an ancient practice, and like any ancient practice, especially one with so many practitioners (and thus also: so many teachers), there are very many branches to the tree of variations, that is to say, different schools and their offshoots.

        Since we cannot possibly cover all of them, we’ll focus on five broad types that are popular (and thus, likely available near to you, unless you live in a very remote place):

        Hatha Yoga

        This is really the broadest of umbrella categories for yoga as a physical practice of the kind that most immediately comes to mind in the west:

        • Purpose: energizes the practitioner through controlled postures and breath.
        • Practice: non-heated, slow asanas held for about a minute with intentional transitions
        • Benefits: reduces stress, improves flexibility, tones muscles, and boosts circulation.
        • Best for: beginners with an active lifestyle.

        Vinyasa Yoga

        You may also have heard of this called simply “Flow”, without reference to the Mihaly Csikszentmihalyi sense of the word. Rather, it is about a flowing practice:

        • Purpose: builds heat and strength through continuous, flowing movement paired with breath.
        • Practice: dynamic sequences of the same general kind as the sun salutation, leading to a final resting pose.
        • Benefits: enhances heart health, strengthens core, tones muscles, and improves flexibility.
        • Best for: beginner to intermediate yogis seeking a cardio-based practice.

        Hot Yoga

        This one’s well-known and the clue is in the name; it’s yoga practised in a very hot room:

        • Purpose: uses heat to increase heart rate, and loosen muscles.
        • Practice: heated studio (32–42℃, which is 90–108℉), often with vinyasa flows, resulting in heavy sweating*
        • Benefits: burns calories, improves mood, enhances skin, and builds bone density.
        • Best for: intermediate yogis comfortable with heat; not recommended for certain health conditions.

        *and also sometimes heat exhaustion / heat stroke. This problem arises most readily when the ambient temperature is higher than human body temperature, because that is the point at which sweating ceases to fulfil its biological function of cooling us down.

        Noteworthily, a study found that doing the same series of yoga postures in the same manner, but without the heat, produced the same health benefits without the risk:

        ❝The primary finding from this investigation is that the hatha yoga postures in the Bikram yoga series produce similar enhancements in endothelium-dependent vasodilatation in healthy, middle-aged adults regardless of environmental temperature. These findings highlight the efficacy of yoga postures in producing improvements in vascular health and downplay the necessity of the heated practice environment in inducing vascular adaptations.❞

        Source: Effects of yoga interventions practised in heated and thermoneutral conditions on endothelium-dependent vasodilatation: The Bikram yoga heart study

        (“Bikram yoga” is simply the brand name of a particular school of hot yoga)

        Yin Yoga

        This is a Chinese variation, and is in some ways the opposite of the more vigorous forms, being gentler in pretty much all ways:

        • Purpose: promotes deep tissue stretching and circulation by keeping muscles cool.
        • Practice: passive, floor-based asanas held for 5–20 minutes in a calming environment.
        • Benefits: increases flexibility, enhances circulation, improves mindfulness, and emotional release.
        • Best for: all levels, regardless of health or flexibility.

        Restorative Yoga

        This is often tailored to a specific condition, but it doesn’t have to be:

        • Purpose: encourages relaxation and healing through supported, restful poses.
        • Practice: reclined, prop-supported postures in a soothing, low-lit setting.
        • Benefits: relieves stress, reduces chronic pain, calms the nervous system, and supports healing.
        • Best for: those recovering from illness/injury or managing emotional stress.

        See for example: Yoga Therapy for Arthritis: A Whole-Person Approach to Movement and Lifestyle

        Want to know more?

        If you’re still unsure where to start, check out:

        Yoga Teacher: “If I wanted to get flexible (from scratch) in 2025, here’s what I’d do”

        Take care!

        Don’t Forget…

        Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

        Learn to Age Gracefully

        Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: