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mRNA Use in Agriculture

written by

Joe Wanda

posted on

April 30, 2023

Big Pharma’s mRNA vaccine arrives in Agriculture

It is evident that our farm serves some of the most informed consumers.
When I'm just busy farming…

I receive text messages, dm's, and emails sharing concerns about new technology or recent food health concerns….

All well before I knew the issue existed!

Last month, we were overwhelmed with inquiries concerned about the use of mRNA vaccines in our livestock. 

Short answer:
We don't use mRNA here on our farm....
and don't foresee ever using this technology in the future....
Period

Recent reports in the last months shared mRNA vaccine technology is being developed and already being used in hog livestock agriculture. 

Leaving many consumers concerned about their food source. 

I set out to do more research on this topic and take an unbiased view, but quickly realized this could turn into a college thesis with how deep the topic could go. I'm not a doctor and won't claim to have it figured out, the science behind mRNA technology is a bit over my head.  For now, let's just stick to some basic facts that I found and I encourage everyone to spend the time researching it for yourself to make your own decision whether this technology is safe or not.  

Ultimately, our view is to serve health conscious consumers and if our customers are skeptics, then we will avoid it at all costs, just as we have taken a stance against GMOs, glyphosate, antibiotics, and other questionable food technology. 

THIS IS NOT A POLITICAL STANCE AGAINST SCIENCE. Believe me when it comes to new technology, I am all for improving our well being and making life better. I'd be Amish and not writing this email, if I didn't believe in new technology advancements.

When did mRNA vaccines arrive?

While vaccines have been around for decades, the mRNA is new to the game of agriculture and creating quite the stir of controversy. 

It is stated that mRNA vaccines started being researched a decade ago and first used in 2015 on clinical trials with hogs. 

However, it wasn’t until the beginning of this year that it became a hot topic, as it started to go viral on social media and many raised concerns. 

Part of the popularity on social media was due to many state lawmakers raising their concerns. 

I found an article explaining more of their concerns thanks to reporter, Kevin Killough

Lawmakers in Arizona, Idaho, and Missouri have introduced legislation related to the use of mRNA vaccines in food. The Arizona bill only restricts labeling such food as organic. The Idaho bill amends state law to prohibit the sale of such foods unless conspicuously labeled that the presence of the vaccine is in the food. The Missouri bill requires a conspicuous "Gene Therapy Product" label.

Missouri State Rep. Holly Jones, who sponsored the Missouri bill, said it doesn't ban the use of the vaccines, but informs consumers if it was used. 

"The public deserves to understand what is in their food supply," Jones said.  

She said that mRNA technology is being used without the right amount of studies on safety and efficacy, and she doesn't think the "gene therapy" label would be problematic. Jones said that we already have labels we put on products, such as "grass-fed beef" and "non-GMO."  

"There needs to be something specific to gene therapy labeling, especially when it comes to our food supply," Jones said. "We have to be specific enough that people understand what they're putting in their body. I believe consumers deserve to have that information."  

Jones said that her bill would support farmers who would become vulnerable to lawsuits without those labels.  

"This is actually pro-business," Jones said.  (Source found here)

What are mRNA vaccines?

Vaccines are nothing new, in fact they have been around for a long time and the first one was developed in 1796. It is a substance used to stimulate immunity to a particular infectious disease or pathogen, typically prepared from an inactivated or weakened form of the causative agent or from its constituents or products.

Vaccines in the past have fallen into 2 main categories. 

1. MLV (modified live virus) or killed virus. Which worked by injecting a small amount of the virus into the body to create an immune response from the body and form memory cells to fight it in the future. 

2.Toxoid vaccines use a toxin (harmful product) made by the germ that causes a disease. They create immunity to the parts of the germ that cause a disease instead of the germ itself. That means the immune response is targeted to the toxin instead of the whole germ.

However, the mRNA vaccines are something new that I expect to take quick adoption in the vaccine world as the technology speeds up the development process and is claimed to be much less expensive to produce. 

An mRNA vaccine is different because it uses a copy of a molecule called messenger RNA to produce the immune response. In theory, after the laboratory mRNA is injected into the body, it sends a code to the cells to produce a protein that mimics the virus. This protein then stimulates an immune response and creates antibodies against the virus. 

Currently, I found that mRNA vaccine technology is only available for pigs, dogs, and cats. It is not licensed for beef or poultry at this time. (found here)

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Should we be concerned?  

Many are concerned about this new technology and its long term effects. 

1. Will it have negative side effects to the health of the animal long-term?

The FDA/USDA assure that it is completely safe to use and won't have negative long term health effects on the animal's health.

2. Will we be ingesting this mRNA when consuming meat from mRNA vaccinated animals? 

They also share that the mRNA will denature in the body after a few days. Most vaccines already have meat withdrawal periods of 30-60 days (animals can't be processed for consumption after withdrawal period) on their product labels, so I anticipate a similar withdrawal period for the mRNA also. Claims are also made that ingesting the mRNA would not survive the acid stomach environment and there's no need to be concerned about this either. However, supposedly they are working on creating an edible mRNA vaccine through plants (Link here). So maybe it has a longer life period than they claim?  This is where I think all of it gets over my head.

Here's 2 scientists below that are on opposing sides that have both been scrutinized for being paid off. Click on the link below and listen to both and decide on your own.

Dr. Malone claims mRNA needs more research 

Dr. Folta claims mRNA is safe

I do pray and hope that this technology is safe and the hype is for naught. 

Does Wanda Farm Use mRNA vaccine?

As I stated above, we have never used mRNA technology nor will ever in the foreseeable future. 

Full transparency on all other vaccines. 

I don’t have a stance against or for them. I think it depends on each farmer’s situation.

Currently:

All our chickens are not vaccinated from start to finish.

All our hogs are not vaccinated from start to finish. 

Almost all our beef cattle are not vaccinated. 

I say almost because we work with several different cow/calf farmers that raise calves for us (all to our strict grass-fed only standards). “No vaccines” has never been a requirement for our farm partners. While the majority choose not to vaccinate, I do have one farmer that chooses to vaccinate for a respiratory bacteria to his calves at weaning (it’s the old technology of MLV, not the mRNA). 

Also will note, I have not been required or do I know of any farmers that have been mandated to use this new vaccine technology. 

I do believe this will be an independent decision for each farmer, but most likely will be accepted with open arms to the industry. 

I think overall the farm industry is pretty receptive to new biotechnology. 

Why do we choose not to vaccinate?

There’s really 2 main reasons we choose not to vaccinate our livestock.  

First, what type of farm do you think these vaccines are going to benefit the most?

Obviously the industrial, factory farms need these vaccines. 

The livestock at these factory farms are raised in enclosed buildings with poor ventilation, in their own feces, un-natural diets, and many times under stressful environments. 

All weakening their immune system and creating susceptibility to disease. 

Not to mention they are crowded in the buildings, so disease can quickly spread from animal to animal. 

Not to blame these farms, they are under so much economic pressure to prevent livestock sickness, that vaccines will be a viable option for them.

For our farm, we raise our livestock in a natural environment outside on pasture. 

That said, we feel there’s not near the same disease pressure our livestock experience outside.

They have better air quality, cleaner environment, more vitamin D, natural diet, and a less stressful atmosphere. 

All this said, when they do get exposed to a pathogen, they have a stronger immune system to fight it off!

We will also offer our cattle a free choice mineral and salt to help boost their immune system. 

This is really the main reason I choose not to vaccinate our livestock. 

The second reason follows my first. 

What’s the economic benefit? 

If our animals are healthy, why give money to big pharma for a vaccine that’s not necessary? 

Not to mention the whole process and time of catching the animals to give shots is neither enjoyable for us or the animals. 

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Animal Husbandry all starts with prevention and that means giving our livestock a low stress and natural environment as nature intended. 

Summary

I am very thankful for all the technological advancements in science and medicine. They all have helped make our lives easier and better, however, not everything is black and white. 

I encourage everyone of you as consumers to spend time researching this mRNA technology yourself and make you voice to legislation that you want them to regulate this in our food system. 

You deserve to know how your food was produced. 

Our farm will continue to be skeptics of new bio technologies and listen to our customers' concerns. 

We seek to honor God’s creation and feed families safe, healthy, nutritious food.

God Bless, 

Farmer Joe 

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A warning to all fatty meat lovers

A buttery ribeye infused with rosemary.  Or Sunday-morning bacon, maple-kissed and golden-edged. And not without plenty of butter and eggs on the side. All of these are indulgences I love… and that I’m sure you love as well. Even more so because these foods are good for you… Giving your body so much strength and vitality. But you know what… plot twist. All of those people who say fatty steaks and eggs are the villain, and will cause such and such diseases, may actually be RIGHT.  Fat is the worst thing you can eat if you’re trying to be healthy—under ONE condition… But before I get into that… Why is it that so many people made the decision to incorporate nutrient-dense meats and eggs (including lots of fat) in their diet? Why Fat Is Essential for Health. Fat is the body's preferred source of fuel (especially when on a low-carb diet). Your body uses it much more efficiently than both carbs and sugar… (no energy crashes or mood swings.) Some vitamins NEED fat for your body to absorb them… like vitamins A, D, E, and K, which are fat-soluble, meaning you literally can’t absorb them without fat present… So even if you’re eating liver (vitamin A) or greens (vitamin K), those nutrients are pretty much USELESS without enough fat to carry them into your cells. The cholesterol in fat is the raw material that produces hormones like testosterone, estrogen, and cortisol (responsible for maintaining constant blood pressure and blood glucose levels, and regulating immune function and anti-inflammatory mechanisms) in your body. Low fat = a starving endocrine system… which tanks your mood, libido, and metabolism over time. Every cell in your body has a fatty membrane… and your brain? It’s made up of roughly 60% fat (mostly DHA and other fatty acids). This means not eating fat is basically starving your cells and brain—your operating system. 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So just like any packaged snack at the grocery store, low-quality fat may have hidden mystery ingredients… i.e. toxins, inside it. (Remember: not ALL toxins are stored in the fat… but most of the persistent and harmful ones are—especially the ones conventionally-raised livestock are exposed to.) Because, whenever an animal is exposed to harmful substances/toxins… like pesticides, herbicides, heavy metals, antibiotics, or mold toxins—whether that’s through the food they eat, or the water they drink, or the air they breathe… Those compounds don’t just vanish into thin air. (Or don’t just turn into a cow-patty lol.) They have to go somewhere. That “somewhere” being the fat of the animal.  But really, it’s all by design. Because shoving all those toxins into fat cells keeps them away from vital organs—it’s the body’s version of sweeping junk under the rug. But with one problem: those toxins stay there. So which toxins accumulate in fat (and how’d they get there)? Dioxins and furans (PCDDs/PCDFs) — These are toxic compounds created when industrial waste, plastics, or chemicals are burned… think incinerators, factory emissions, or even backyard trash fires. They don’t break down easily and are known to bioaccumulate in fat—making them one of the most persistent and dangerous pollutants in the food chain. So how do they end up being consumed by livestock? These toxins settle onto grass, soil, and water—which grazing animals like cows eat directly or ingest through contaminated feed (like grain) or hay. Pesticides and herbicides — Banned chemicals like DDT can still be found in soil today (both the soil which livestock may live on and the soil their feed—mainly grains for most—is grown on)… in addition to other modern pesticides—like organophosphates and organochlorines. If an animal was fed feed grown with pesticides, its residues can end up in its fat… and then on your plate, and then in your body. PCBs (Polychlorinated Biphenyls) — These man-made chemicals were once used in everything from paints and coolants to glues and electrical equipment. Even though PCBs were banned in 1979, they’re still found in soil, water, and—yep—animal fat. Their ability to stick around for decades means they often show up in conventionally-raised meat, through feed, water, or soil contamination—when ingested, they circulate in the animal’s bloodstream and get stored preferentially in adipose (fat) tissue, especially in fattier animals like pigs. Toxic heavy metals — Some metals like mercury, lead, cadmium, and even aluminum accumulate in fat… and these aren’t just neurotoxic—they disrupt hormones, impair detox pathways, and increase oxidative stress. Chronic exposure (even in small amounts) accumulates over time. 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So although short-term you might see results sticking to conventionally raised, grain fed meats and eggs (with toxins accumulated in the fat)—simply because some of the benefits of those meats and eggs are still present… Long-term it is not the solution to feel your very best and be TRULY healthy. Because slowly but surely, those same toxins will accumulate in your body (and in your fat). The Problem with Toxins in Fat. If someone is relatively new to a fat based diet, with lots of meat and eggs, then they may in fact feel good, and think nothing is wrong… but that’s only because the amount of toxins is so small. As time passes, these toxins will slowly accumulate until they cause your body serious harm, which may include: Fatigue, headaches, brain fog, anxiety and depression… Digestive problems, leaky gut, histamine responses, bloating and inflammation… Increased risk of cancer, cardiovascular disease, liver damage, obesity… Hormone imbalance, mast cell overreaction, trouble sleeping, skin conditions… Or more.  Simply because these toxins DO NOT belong in your body. (And the animals' bodies, and anywhere to be honest…) This is exactly why WHERE and HOW your food was raised is so important, and why I as a farmer stress food quality so much… Because when you buy food from a farm that PROPERLY raises its animals and takes good care of its land… It makes the difference between you being actually healthy and feeling like your true, abundant self… instead of having loads of unwelcome and unnecessary health issues. This is exactly why Wanda Farms has extensively audited our practices to make sure there is no toxin build-up in the fat of our animals. To ensure you’re eating quality fat, from the best possible source, with NO toxins. That is TRULY the best for your body and soul, and your family’s. How this is possible. (And how regenerative farming solves this problem.) Our regenerative farm is 60+ miles away from any major cities—out in nature, away from toxin-exposure, where the land is pristine and untouched (sounds like a fairy-tale right? lol). One reason why we practice regenerative farming—which includes NEVER ever spraying any glyphosate, pesticides, or herbicides on our soil—is because that preserves the quality of our soil, thus allowing our soil to have a high microbe count. And guess what? The microbes in quality soil actually break down any toxins that may be present in the soil. And our animals only eat the best quality food, and are given NO hormones, NO steroids and especially NO mRNA vaccines… And NONE of our products have junk like nitrates/nitrites, GMOs, additives, fillers, MSG, etc. Our cattle graze our lush pastures, and eat only grass year-round, even in the winter (we make our own hay from our grass to feed in the winter.) Our omnivorous chickens and hens love to “hunt” for beetles, grasshoppers, ants, spiders, worms; and snack on clover, alfalfa, dandelion, and wild plants. Our hogs root around with their snouts for wild plants and grubs like roots, tubers, and bulb; and snack on grasses, clover, herbs, weeds, and the occasional acorns falling from the trees high above. Anything they can find. Why do we do this? Because we want you to feel, be, and look your best, and be the healthiest you possibly can be in a world where it’s hard to find REAL food.

How A Broken Freezer Saved My Life

Hello farm family! Hannah here.  In case you didn’t know. The month of May highlights Mental Health Awareness nationally.  As we have gone through our journey on this farm eating better quality food, we have found food to be medicine to not only improve many of our customer’s physical health and ailments, but also mental.  And today to kick off the month of May, I want to share a personal story about how our food directly impacted Wanda Farms’ very 1st customer.  Sick, Stuck, and Starving for Worth It was February, 2017. Depressed, drained, defeated I just desperately wanted to disappear.  There was no anticipated future in my life.  Friends would often ask, “Hey, what is your goal or 5 year vision?” 5 year vision???  Heck I couldn’t see my life beyond 1 year.  And the goal?  It was just to make it through today.  Sadly, this above was my daily life’s reality.  Since I was a teenager, I struggled with depression, anxiety, and worse of all an eating disorder that led me down many dark paths. I was in and out of therapy and treatments. Better, bad, and worse seasons all rollercoasting throughout my teenage years and into my twenties.  I believed that skinny was beautiful. Women needed to be thin to be admired and loved.  So to achieve this, I created rules for myself: Rule #1: Fat is bad: too many calories. So I leaned towards fish and chicken. I noticed however these meats at the grocery store were sold infused with some kind of sodium to preserve it.  Rule #2: Salt is bad. And what kind of sodium is this anyway? Is it safe? So I grew skeptical and hesitant of meat sold at the store and limited how much I could eat.  At that time I heavily got my calories from fruit, vegetables and chocolate. The deficient calorie intake along with excessive exercise led to a horrible health condition known as anorexia nervosa.  2015 to 2018 was one of the darkest seasons of my life. I used anorexia to handle my stress and give me a sense of control. My everyday thoughts were about disappearing and numbing out. All this said, I was very sick and stuck. Beef, Belief, and a Broken Freezer In 2018, after being married to Joe for 4 years, he was excited to begin our farming journey on our own farm. He had just finished raising our 1st group of 4 grass-fed only beef. He mainly did it for his mom, sister and my mom. All who were disgusted with commercial organic beef. They wanted the healthiest beef, no industrial corn raised beef.  We purchased a couple old freezers off facebook marketplace and set them up in our dungy old basement.  After filling up our families' freezers, and a few new customer orders, we put the remaining beef in our freezer.  However, 1 month later….. Bad news. The upright freezer’s door wasn’t shutting properly and all the beef stew on the freezer door was completely thawed and leaking out of the paper packaging. So of course I knew I had to do something with it. I mean we just dumped our life savings into raising this beef, butcher fees, and freezers.  It couldn't go to waste.  So that weekend, I cooked up 25 lbs of beef stew to refreeze for later meals. I quickly learned all the things you can make with beef stew meat in the slow cooker.  So I got busy in the kitchen making BBQ beef, beef tacos, enchilada, Italian beef, and of course beef stew. At this time, I was still struggling and somewhat skeptical about the thought of eating beef. My thoughts would distract me; it was only safe to eat small amounts of lean cuts. However, having joined Joe in raising our beef and seeing 1st hand how it was raised and where it came from. I slowly became more confident and open to trying it.  As I battled my thoughts I would remind myself.  “I can trust this. This beef was raised in our backyard under our control.” I started to eat the beef at first with hesitancy, but each time, I felt that I had more and more confidence. Finding new hope Shortly after this, we also raised our 1st batch of meat chickens. Now, the grocery store chicken always left me skeptical and hesitant in buying because I heard all the stories how they infused it with sodium to preserve it.  But…. Our chicken was different.    I saw how this chicken was raised and naturally processed. It was just chicken. All making me feel comfortable to eat chicken again.  Having worked alongside Joe in raising our meat I felt a sense of confidence and control knowing where our meat came from and I started to incorporate meat back into my diet regularly.  2019 was the healthiest year of my life in over 6 years.  This transformation didn’t happen overnight….but My depression, mental health, and eating disorder were improving.  Then the best thing that ever happened to me. My DREAMS came true. Yes, I started dreaming again and having HOPE!!! December 2019, I WAS PREGNANT!!! It was by far the most exciting time of my life. The feelings of guilt for not being able to bear a child were over.  I felt the best I’ve ever felt in over 15 years that Christmas.  Meat transformed my life and presented healing We never thought anything of that broken freezer. We wondered for years how my healing came about. All the in-patient treatments, counseling, and therapy during a decade and a half of struggling never really moved the needle on my mental health illness.  However in 2021, Joe and I started to hear stories of folks on the carnivore diet.  After listening to their stories, which to our surprise, many had a similar journey of depression, anxiety, and eating disorder on a vegetarian diet, we heard how they also finally found healing with meat as their primary source of food.  I didn’t follow an all meat diet. However we saw that all the non saleable beef stew that we had to eat and the farm fresh chicken were all at the same time I experienced a turn in the road.  Maybe it’s just a coincidence, but maybe that broken freezer saved my life! While I’m not here to say meat only created the healing. Meat was the missing piece in my diet. My brain needed those essential nutrients to improve my cognitive and mental health.  Today, meat is an essential part of my daily diet. While Joe and I don’t live on a carnivore only diet. We no doubt make it our staple product in our household for every meal because we see the benefits it brings to our health both physically and mentally.  If you personally or have a loved one that is struggling with mental health, my deepest sympathy goes out to you.  It’s such a difficult battle.  It takes trusting in God, countless prayers, and a commitment to fight! Thanks for reading. Your farmer,  Hannah Wanda P.S.  We want this farm to be more than just a place you buy food from, but a community where we can encourage each other for a brighter future! If you have a health transformation story (either mental, weight loss, skin, gut condition, cancer, etc) that you would be willing to share to our community. Please reach out to me at Hannah@wandafarms.com. We would love to highlight your story to our community.

How to journal for better health.

Ever find yourself scatter-brained? Or at the dinner table, unable to effectively convey your ideas in a way that your family can understand—leaving you unsatisfied. Or maybe none of that. Maybe you simply feel anxious, like you’re “not where you’re supposed to be” throughout the day. Some days you might not even feel like yourself. You might be confused and think: “what am I doing wrong?” The first thing that comes to mind is diet. They don’t say “you are what you eat” without reason. And it’s true. Though it may only be a part of the equation. There is something just as important, if not more important, than choosing clean and healthy foods to eat. And that is your mindset and outlook on life.  Which is dictated by your thoughts. You can eat all the grass-fed beef and pastured eggs you want, and cut all processed junk food. And still be considered “less healthy” than someone who eats fast food every day… If you don’t take control of your mind. And the best way to take control of your mind is journaling. Ok, before you get scared and stop reading because of the word “journal.” I get you... I've been in that place before.  Thinking I'd be wasting my time trying to find things to write down. But now I've realized anyone can do it.  In fact you’ve probably done it before. Writing your grocery list in your notes app is a form of journaling. See, easy. No thought required. Let me define what journaling even is: writing anything down on paper.  Yes, anything. But more specifically your thoughts, feelings, insights, ideas… or what’s worrying you. You can also just write about the events in your day. But most importantly. No one else will be reading what you write. It’s only for you. Which means you don’t have to worry about your handwriting. Or punctuation. Or spelling. Or how “perfect” your writing seems. Or about, apparently, embarrassing yourself. (and for what reason?) In fact, at the very dawn of your “journaling journey,” you should let go of all expectations. And just write whatever is on your mind. “Let loose and run wild.” Without letting that feeling of “I don’t know what to write” (that's a lie) stop you. But why exactly is all of this worth going through? And why should you decide to pick up a pen and start writing in some random notebook? Well. Your quality of life depends on it. How journaling impacts your health and wellness. The simple act of writing things down on paper will radically improve your physical and mental well-being. When you allow yourself to write down that “inner-diaologue” in your mind. You organize your mind in the same way a high-level executive organizes his desk by separating and labeling paperwork into different categories. Based on how important it is… what type… or when something needs to be done. This brings immense clarity. And makes everything so much easier. Because you turn something intangible—something hard to be identified—into something real. It allows you to be “on top of things.” Because you start to see patterns in how and why you think certain thoughts. When you go to the grocery store with a list, I guarantee you never have any doubts or worries that you forgot something.  You can relax. As opposed to when you go without a list… And your thinking turns to: “Do I actually need this?? Maybe I should get this as well… Did I get everything I need??” Very incoherent. Then you get home and realize you bought nothing you actually need, and forgot everything you do. The same idea applies to your inner-dialogue. When you write something down, it’s as if the weight of it disappears from your mind. And transfers to the paper.  Now you have more bandwidth to focus on priorities.  Some of the most important benefits of this are the following:        - You’re relaxed. NOT in a state of fight or flight.         -Your body isn’t worried about “survival,” whether real or illusory.         -Your body can now run efficiently, and focus on healing.        -Your immune system works better. Your heart rate and blood pressure go down along with any anxiety. (Why? Because you’re NOT “stressed” or always thinking/worried about something—whether you’re aware of it or not. Speaking of it: a study on 200 people who journal showed that 65% of them reported being able to manage stress much more effectively.)  Basically—if you’re not managing your mind correctly, it might be taking a toll on your health. And that’s what journaling solves.  Different types of journaling. There isn't a “one size fits all.” Journaling is diverse. It can be done in many different ways. And for a variety of outcomes. (but it's very important you forget about the outcome when writing) One of the best types to get started with is Gratitude Journaling.  It is simply writing down what you are grateful for. Many people like to follow the rule of “writing down 3 things you are grateful for” every morning before they start their day. While this takes no more than a few minutes, the impact this small action has on your day is profound. It brings light to the people and things you ought to appreciate, that you might’ve taken for granted. It allows you to be more thoughtful.  Here is an example entry: “1) I am grateful for the sun being out today. 2) I am grateful for my tasty and healthy breakfast. 3) I am grateful for the loving people I am surrounded by.” Try to be as specific as you can. Still clueless? Try to answer these prompts: What made you smile today? — Who’s someone you’re thankful to have in your life? — What’s one good thing that happened this week? (Warning: After a few entries you might feel excessive happiness. And you won’t tolerate anyone's negativity. Don’t believe me? Try it for 3 weeks. And guess what: happiness and health are correlated.) Another type of journaling is Expressive Journaling. Also known as “Stream-of-conciousness” Journaling. Which is best for processing emotions. Some people call it “venting on paper.” It involves writing down (or “disclosing”) your thoughts and emotions that arise at the present moment, or about a certain event or situation.  It’s important that you set a specific amount of time (arbitrarily, 3-5 minutes) where you free-write whatever comes to mind without stopping and thinking about structure, filtering, editing—or even grammar and logic.  Just let it flow. You might find that you write things that you weren’t aware of which were hidden away in your subconscious. This helps you gain a “big picture” perspective. If you don’t know where to start, try these prompts: “I don’t know what to write but...” or “Right now, I feel...” or start with a random word or phrase and go from there. Now let’s talk about Reflective Journaling. It will take more analysis than the former “Expressive Journaling.” This is where you sit down and reflect after (or before) a certain routine. Maybe after a meditation. Perhaps after a workout. Or even after the whole day. You can pretty much reflect back on any moment in time from your day. And especially after a studying session (or any type of learning activity). But it’s best to do it immediately, or as close to the activity, as possible. While it’s still “fresh.” Focus on your physical sensations, emotions, and mindset shifts. And ask yourself: How did I feel before, during, and after this activity? — What did I learn about myself today? — What would I change or keep for next time? This will help you build self-awareness. But, most importantly, you will retain more important information as well. It is often the case that we think that just because we’re aware of a fact at one moment, it stays in our minds forever. Which is wrong. Our brains usually forget about it if it’s not repeated in some way. Repeating the information (in this case by reflecting on it) will teach your mind that this is important, and should be remembered—specifically by forming neural pathways. There are many more types of journaling, but we won’t go into them here. These include logging activities (like meals), habit tracking, to-do’s, affirmations, etc. But the ones I went over should be a good basis to start with. As they bring you the most important benefits to your physical and physiological health. So how do you “get your foot in the door “ to change your life one page at a time? How to start. (Even if you’ve never journaled before) The most important step: have a pen that actually writes. And a notebook/journal to write in—though a piece of paper works too. (Or you can just write in the Notes app on your phone. Or on a laptop. But I’d recommend pen and paper. The good ‘ol fashioned way. It’ll bring you the most benefit.) Now you simply open the first blank page and start writing. Just one sentence. That’s it. And you work from there, one sentence at a time. If you don’t know what to write, express that feeling on the page. (as we’ve gone over—”stream of consciousness journaling”) It may look something like this: “I have no idea what to write. It is currently 8:04pm, and it is my first time attempting to journal. I wonder what I’ll have for breakfast tomorrow? Sunny-side eggs over sourdough. Wait, I have that every day… Maybe I’ll go out for brunch with a friend…” DONE! You get the idea. (You decide—just write about anything you want. Literally anything. Pancakes. Your dog. Your favorite books or movies. Your secret lore. Why you hate pineapples on pizza so much. Your suppressed hate for ‘Big Ag’ and how you can’t get real food at grocery stores anymore… And so on…) And that’s all you have to do to start. Remember, it’s about consistency when you’re first building a habit. Just do something small every day. Or be “1% better every day.” Slowly but surely you’ll start writing more. And it won’t feel like work. In fact, you’ll insist on writing more. If you want to make it as easy as possible to start, and to get the best benefits, try this: Every day when you wake up, open up a blank sheet of paper and write 3 things you're grateful for. All it needs to be is 3 separate words if that’s all you can come up with that day. And then go about your day. Telling you more would be overcomplicating something that’s so simple and easy at heart. So I won’t. If you decide mastering or taking control of your mind is important to you, you will. (Btw—if you aren’t in control of it, then who is?) Doing so will be one of the most profound turning points for your overall health and wellness.  And your life as a whole. If you take away one thing, it should be this:  Writing things down allows you to organize the complex mind of ours in a way that lets us take advantage of it.