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The Ultimate Panacea: Regeneratively-Raised Grass-Fed Beef

written by

Joe Wanda

posted on

February 21, 2025

When people think of reversing climate change, they may associate it with making a lot of sacrifices — ‘doesn't such a feat require much work?’

They then go as far as to entertain the idea of killing off ALL the cows because, ‘cows fart and fart bad for atmosphere 🤓.’

But, what if I told you that you could have your cake and eat it too?

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A world where cows can graze green lush pasture (like this one above^^on our farm) whilst putting carbon into its soil — revitalizing our soil and reversing climate change — and where you can enjoy the tastes and not to mention the healing properties and benefits of… 

100% regeneratively raised and grass-fed beef (or just ‘super-beef,’ lol). And you get to enjoy it with no shame because, as some say, ‘everybody eats:’ the soil, the cows, your family, etc… all benefiting off of an abundance of essential nutrients and minerals.

Sounds like a WIN-WIN-WIN to me.

So, what exactly are these so-called ‘health-benefits’ that YOU receive? Ok. There’s a lot so, take out your pen and paper.

The magical healing powers 'super-beef' has on your body.

Firstly (1), this ‘super-beef’ contains higher levels of omega-3 fatty acids (some 2-5x the amount of conventional beef), which allows for a more optimal ratio — roughly 1:1 to 1:2 — of omega-3s to omega-6s. Anyone who buys ‘grocery store beef’ likely gets a ratio of around 1:9 — ick.

This might be important to you because a higher concentration of omega-6s are known to cause bodily inflammation, which may lead to numerous diseases/conditions. FYI: You should ideally aim for an omega-3 to omega-6 ratio of 1:1 through 1:4 (remember, our beef is around 1:1-1:2)

Secondly (2), as do all ruminant and pastured animals and their meat, regeneratively-raised grass-fed beef also contains conjugated-linoleic-acid (a type of polyunsaturated fatty acid), or just ‘CLA.’ — which is naturally formed in the rumen (stomach) of cows and other ruminants when they eat fresh pasture.

CLAs get lots of credit for being ‘cancer-fighting,’ and inhibiting tumor growth, as they reduce inflammation and oxidative stress, and prevent cancer cells from spreading…

And people want to say that ‘red meat causes cancer’? Well, if anything, maybe the inflammation-inducing store meat does… especially with that omega-3 to -6 ratio!

Anyways, I digress. I could probably write this whole blog on CLA alone (btw, on average, Americans have less than half the optimal level of CLAs in their diet!)

Thirdly (3), regeneratively-raised grass-fed beef has ELEVATED levels of antioxidants and micronutrients. What this means — one very important aspect — is that you can have a smaller meal yet still receive MORE nutritional benefits than someone eating a larger serving of conventional ‘grocery store beef’. 

And you know what? If you take into account the price per amount of nutrients, grass-fed beef may even cost LESS compared to conventional beef (not only does this beef regenerate the land and your health, but your wallet as well ;)).

Anyways, what antioxidants do is help in preventing cell damage, as they neutralize ‘free radicals’ (a type of unstable molecule that is made during normal cell metabolism). This is important because free radicals can build up in cells and cause damage to other molecules — DNA, lipids, and proteins — increasing the risk of disease.

The most prominent antioxidants in our beef include: 

  • Vitamin E (400% more than conventional beef)
  • Glutathione (detoxifies the body, reduces inflammation, and enhances immunity)
  • Superoxide Dismutase or 'SOD' (enzymes — which also neutralize free radicals)

And let’s not forget about the ‘micronutrients,’ the backbone of our day-to-day life — supporting energy production, brain function, immune health, and overall well-being…

Most prominently,

  • Vitamins like A (beta-carotene) and B (B12, B6, riboflavin, niacin, folate)
  • Zinc and Iron (super-bioavailable — which means your body absorbs it EASIER) 
  • Selenium (reduces oxidative stress and prevents chronic diseases like heart-disease and neurodegenerative disorders)
  • Magnesium and Potassium (crucial for energy metabolism; and helps regulate blood pressure and cardiovascular function)
  • Choline (improves brain function — regulates memory, mood, muscle memory, etc…)

You’ve probably learned about these in health class, so you already know how crucial it is to get enough in your diet to live optimally.

If you haven't already realized... while everyone else is struggling, playing checkers, you can play chess — considering regenerative grass-fed beef is like a cheat-code to getting all of these essential nutrients in surplus. 

Ok, but enough about you and the health benefits you receive. Regeneratively-raised grass-fed beef’s prowess is NOT limited to only that — it also is part of a bigger whole, positively impacting our environment and animals as well (‘positively impacting’ would be an understatement imo).

So not only are you able to eat michelin star tasting beef while taking care of all your nutritional needs — you also are able to impact our environment for the better. So no, you’re not selfish eating ‘this beef’ — you might in fact even feel a deep fulfillment and satisfaction in your soul for your contributions to Earth’s health  (not just yours and your families).

How does the practice of regeneratively-raised grass-fed beef nourish our environment?

Reversing the 'biological-age' of our planet Earth.

Firstly (1), and the most important, is the regeneration of nutrients in our soil (which starts a chain reaction of all the other benefits you’ll read about in this blog).

Organic matter in the soil is built up when cattle graze and trample plants and manure into the ground — allowing microbes, fungi, and insects to thrive, increasing soil fertility. 

Most importantly, any beneficial microbes (and all the living organic matter) in the soil are NOT ‘killed’ by the use of synthetic fertilizers, pesticides, or herbicides. 

This leads to healthy topsoil, which is only enriched with time — the very foundation of a sustainable food system.

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(Doesn't that grass look tasty and healthy? ^^^ and that's me and Titus btw :))

Secondly (2), Carbon Sequestration.

Regenerative grazing systems basically turn pastures into carbon sinks — they 'sequester' carbon in the soil (or simply, just sucks it in) — pulling CO2 OUT of the atmosphere, instead of into the atmosphere, by storing it in plant roots and microbes. 

This results in capturing more carbon than is released, making properly grazed cattle (like ours) carbon-neutral or even carbon-negative (how’s that for REVERSING climate change 😎).

…As opposed to conventional feedlots (CAFOs) that produce massive methane emissions, contributing to deforestation and soil degradation (due to unnatural diets, overcrowding, manure lagoons, excessive tilling, etc.).

Thirdly (3), Water Conservation.

Do you think the present cattle shortage (which we’ve gone over previously) would have happened without the droughts taking place? — and why did these droughts happen exactly?

Inadequate water retention in the soil.

Well, regenerative grazing radically improves the soil’s ability to retain water — because grass growth is stimulated which then increases ‘soil organic matter,’ (or ‘SOM’). This 'super-soil' can infiltrate up to 20x the amount of water per hour that ‘conventional’ soil can, which means: no more runoff or droughts!

And not to mention, these dense grass-lands filter rainwater naturally, preventing pollution from entering rivers and lakes.

…Ok but, all of this wouldn’t be possible with ONE important benefactor… THE COW.

So, what does the humble cow get in return, to deem it worthwhile to deliver such labors?

Day in the life of our saintly and enlightened cows.

Firstly (1), our cows eat what they are SUPPOSED to — what nature intended.

As we’ve stated previously, cattle are ‘ruminant’ animals; animals whose digestion systems are designed to digest grass, herbs, and other forage — not some GMO-infested ‘grain’ slop (feeding grain to cows is like feeding McDonalds to your toddler — except the fact that the cow probably WON’T enjoy grain).

This natural, high-fiber diet (which may include a variety of grasses, legumes, and wild plants) supports healthy digestion, and a healthy metabolism, eliminating possibilities for disease. Thus eliminating the need for antibiotics (Wanda Farms does not use ANY btw).

As a result, our cows ultimately live longer and healthier lives.

Secondly (2), our cows enjoy ‘better’ living conditions and lower stress levels. Though, ‘better’ would be an understatement — the difference between CAFO feedlots and pastures like ours is night and day.

Imagine this: You slowly open your eyes, as the sun's rays are peeking over the horizon with its dark orange hue. It’s dawn — you hear the sparrows singing through the dark leaves of the woods in the overlooking distance as you slowly rise to get up for the day. The morning dew leaves you slightly chilled — though the sun quickly warms your body up. ‘Time for breakfast,’ you think to yourself, and start savouring the dense hydrating dew-stricken grass below your feet…

Such is a typical summer morning for a cow at Wanda Farms (or any real regenerative farm) — leisure at its finest. Being in a calm, stress-free environment, these cows also deposit more healthy fats (like CLAs and omega-3s), contributing to the marbleness, tenderness and flavor of its meat. 

Thirdly (3), our cows get to grow up NATURALLY.

There are no growth hormones (and routine antibiotics) trying to fatten them up alongside a bunch of bloating-causing grains — which only causes problems and disease.

Our cows’ lives are stretched out as far as possible, allowing them to go through all of their stages of life in the way they ought to. We know that the happier and more fulfilled a cow is, the better its meat tastes as a result…

Oh, the oh so humble cow, single handedly leading the human race to collective victory, all whilst feeding you with exceptionally tasting and quality beef that will keep you youthful and strong, for ages and ages, lifelong

How can we repay and give thanks to this divine animal?

Well, other than worshiping it, obviously — as we already do from sunrise to sunset — we can honor The Humble Cow by buying in bulk shares, instead of individually buying cuts of beef (which may be from different cows).

But, if you can’t resist ‘getting a piece of’ such a beautiful creature, and are at the same time not ready for a ‘bulk’ commitment, buying a-la-carte (individual steaks and cuts) is still okay, as you are still supporting the labors from a regenerative grass-fed cow.

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Besides, who can resist a steak like this?^^

God Bless,

Joe



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A warning to all fatty meat lovers

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. All unnecessary cravings go away because of the way fat satiates your body (it slows digestion, stabilizes blood sugar, and keeps you full)... without it people tend to snack throughout the day, crave and binge carbs, and lose control of knowing when their body is actually hungry.  Fat is the key that allows your body to thrive and prosper. (Even if you love to eat veggies!! Because many of the important nutrients in veggies are fat-soluble… meaning your body can’t absorb them without fat present.) So what makes fat so bad? Well firstly, not ALL fat is the same. Some fat may be detrimental to your health. While other fat can heal your body in the most marvelous ways. This is because of one important thing: Toxins are stored in the fat. In fact, some toxins love fat… due to being lipophilic. (Meaning they dissolve in fat.) Although some toxins—like bentazone, glyphosate, imidacloprid, fluoride, and arsenic—are hydrophilic, meaning they dissolve in water (and don’t store in the fat). 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. Animals ingest them via contaminated soil, water, or feed, especially if raised near urban or industrial zones (for example, lead and cadmium can enter through plants or grains grown in polluted soils). These are the most prominent toxins that end up being in the fat of most conventionally raised animals. And the reason why SOME fat causes many health issues. By “SOME fat” I mean fat from conventionally raised animals (including cattle, pigs, chickens…) which are exposed to these toxins persistently… and NOT fat from animals raised with good practices. (And these toxins don’t ONLY end up in the fat of the meat you consume… they end up in the dairy—like milk, cream, and butter—and egg yolks produced by these animals too… which are made up of fat.) 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.

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How A Broken Freezer Saved My Life

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. 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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. 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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.

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How to journal for better health.

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. 

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