Month: October 2025

I’ve suffered with gastrointestinal issues literally all my life. Even as a small child I would get a stomach ache whenever I was anxious about something. I was also a picky eater, and I’m sure the limited variety of fruits and vegetables in my diet contributed to the condition.

In college and into young adulthood, I was treated for ulcers and other conditions associated with poor gut health. In recent years, the situation became much more restrictive as I developed a cycle of symptoms that limited my activities, restricted my social involvement and threatened to make my life so small it seemed unbearable.

A Diagnosis Gone Wrong

I appealed to my doctor for a diagnosis and treatment. In her opinion, based on my history and worsening symptoms, I had IBS (Irritable Bowel Syndrome). I was advised to follow a FODMAP diet, which restricts the short chain carbohydrates found in foods like cruciferous vegetables, grains, legumes, dairy, alums and nightshades, foods that often cause the symptoms I was experiencing.

Unfortunately, over the next three years following that diagnosis, I had systematically eliminated most foods as my symptoms became more serious. I didn’t understand that the reduction of fiber and variety in my diet was essentially starving my essential bacteria causing an imbalance and restricting its ability to effectively digest food and absorb nutrients.

I returned to the doctor and was referred to a Gastro Specialist. Tests were run to eliminate a long list of conditions, and I was finally diagnosed with Small Intestine Bacterial Overgrowth, SIBO. I was prescribed a powerful antibiotic intended to destroy all the bacteria in my gut over a course of two weeks. Then, I was prescribed a probiotic to reestablish my gut microbiome, which is the community of bacteria, fungi and microbes that live in the intestines and are essential in processing food into nutrients.

The Turning Point

Feeling there must be more I could do to improve my own health I began to do research into how to grow a healthy gut microbiome and discovered a life changing video by Sean Spenser, MD, PhD., Gastroenterologist and Physician Scientist from Stanford University School of Medicine. I had found the guidance for which I had been searching.

Dr. Spencer advised against taking packaged probiotic or supplements to reestablish a healthy gut diversity and recommended instead using a wide variety of plants, specifically consuming 30 unique plants each week. He also recommended consuming 30 grams of fiber each day and a dose of pre and probiotics from fresh and fermented foods.

It all seemed overwhelming, but I was so grateful for the promise of a healthy body, I committed to the protocol. And I am very pleased to report: eight months later I am virtually symptom free and able to eat whatever I want, including those foods that once caused me terrible discomfort.

The Protocol That Saved Me

The American Gut Project, published in 2018, was the largest study of human gut microbiome, collecting self-reported data from over 10,000 people around the globe and found that those who ate a varied diet of whole food had the most robust and diversified population of the bacteria, microbes and fungi that not only facilitate digestion and over all physical health, but mental health, vitality, immune defenses and health span.

Currently, the study is being continued through the Microsetta Initiative at University of California San Diego and is continuing to make discoveries of how important the gut microbiome really is. Recent studies reveal 95% of Serotonin, the hormone that regulates sleep, mood and appetite and Melatonin that controls digestion, immunity and our Circadian rhythm are produced in the gut, and that there are both receptors and transmitters found not only in the brain, but also in the gut.

This two-way communication highway is called the bidirectional brain gut axis and it regulates the parasympathetic nervous system through the Vegas nerve. Recent hypothesis, postulating that gut issues might actually be a contributing cause of anxiety, depression and other mental health conditions are being tested.

What Types of Plants Fall into This Regime?

Eating 30 plants per week may sound unrealistic until one realizes that plants don’t just mean fruit and vegetables. For the purpose of this protocol plants include herbs, spices, legumes, marine plants, all kinds of greens, grains, seeds, nuts, tofu, cold pressed olive oil and pretty much all non-animal based, whole food that is unprocessed.

A relatively easy to prepare salad of several kinds of lettuce, tomatoes, carrots, garbanzo beans, parsley, cucumber and olive oil vinaigrette can easily provide 10 plants in one healthy lunch, and you can include any type of protein and dairy you choose to balance the dish. The trick is to rotate plants on and off the weekly menu. It does require a fresh supply of products and a variety of pantry staples, but once I started to explore all the options, I found it quite doable and enjoyable.

Helpful Tips

Go slow

Fiber can overwhelm the digestive system if it’s increased too quickly. Listen to your body and advance at a pace that is comfortable for you. Remember this is an adjustment you’ll likely maintain for life, so it’s important to not rush and make changes in increments.

Go Beyond Rice

Expand your rice and whole grain repertoire. Consider adding quinoa, faro, amaranth, wild rice and barley to provide a varied diet and reach the goal of 30 plants per week.

You Can’t Be Wrong with Nuts and Seeds

Add nuts and seeds of all kinds: walnuts, almonds, pistachios, sunflower, pumpkin, sesame, etc., to salads, slaws, dips and desserts.

Give a Chance to Long-Rise Sour Dough Bread

Eat long-rise sour dough, a minimum of a 12 hours rise, instead of regular white bread. The long fermentation increases the bioavailability of the nutrients, allows gluten flour to break down and to produce prebiotics that feed the good gut bacteria.

Try Dry Fruit

Dried fruit is extremely nutritious, and a good source of fiber. Try adding raisin, cranberries, and apricots to desserts, salads and yogurt.

Drink Plenty of Water

Being sufficiently hydrated helps with gastro motility – the muscle coordination required for food to pass through the digestive tract. Be cautious with caffeinated and/or carbonated drinks and those with high sugar content – these drinks can affect digestion.

Natural Prebiotic Options

Resistant starch is a prebiotic, a source of nourishment for the bacteria in the small intestine, that can be produced by placing cooked rice in the refrigerator overnight before reheating to enjoy. Unripe bananas are another excellent prebiotic. I eat one every morning.

Fermented Foods as Probiotics

Sour kraut, kefir, kombucha, yogurt, kimchi and other fermented foods are all good sources of probiotics that feed the bacteria that live in our colon. It only takes a few tablespoons a day, so try incorporating them into your daily routine.

Add a Supplement if You Wish

I choose an edible supplement that is made of a variety of dehydrated foods. It provides six grams of fiber, which gives me a good head start on my goal of 30 per day.

Snacks Are Encouraged!

A medium bowl of popcorn contains three grams of fiber, a cup of granola with blue berries and kefir contains six grams of fiber.

Keeping a dietary log with total grams of fiber per day and a running inventory of the unique plants consumed helps establish a routine. After several months, I was able to keep track in my head most days and eating this way became second nature.

Resources to Read Further

Want to know more and dive deeper? Here are some resources:

Hack Your Health, The Secrets of Your Gut on Netflix

Thirty Different Plants Per Week

Cognitive Behavioral Therapy for Chronic Gastrointestinal Disorders

I hope this information is helpful.

Remember, stress is often a contributing factor in gut health. Meditation, somatic breathing and time spent in nature are all ways to mitigate its effects. Consider adding them to your wellness routine.

Living with gastrointestinal issues can be miserable but there are ways to heal your system through food and an improved diet. It takes effort, discipline and initiative, but I promise you it is worth it.

Let’s Have a Conversation:

Have you been misdiagnosed in the past? How did that affect your health? What gastrointestinal issues have you experienced? How did you deal with them? Have you heard of the 30 plants a week protocol?

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Originally posted at: Madison LeCroy’s Gold Metallic Turtleneck Dress

You are in the most powerful time of your life, and your makeup should reflect that. I am a pro-aging advocate, so using words like youthful, face lift and anti-aging makes me spit up, but they are the search words and terms we use to describe our preferred look.

Having said that, if you are searching for ways to achieve a youthful, lifted appearance without spending hours in front of the mirror, then this 5-minute facelift makeup guide for women over 60 is exactly what you need. These proven techniques will help you master the art of face lifting makeup that enhances your natural beauty while addressing the unique needs of makeup for mature skin. My model in today’s video is Tracy Jo, who loved seeing all these techniques in real time.

Why Face Lifting Makeup Works for Women Over 60

Makeup over 60 isn’t about covering up, it’s about strategic enhancement. As gravity takes its toll and skin loses elasticity, certain makeup techniques can create the illusion of lifted features, defined cheekbones, and a more youthful contour. The key is understanding how light, shadow, and color placement work together to create this instant facelift makeup effect.

The 6 Essential Steps for Your Quick Face Lift

1. Foundation: Creating the Perfect Canvas

Your foundation strategy should focus on evening skin tone while avoiding a heavy, cakey appearance that can settle into fine lines. If you own a foundation-powder, please give it a funeral and buy a cream product instead. If in doubt, watch the video comparisons!

Application Tips:

• Choose a light to medium-coverage, hydrating foundation like a CC Cream.
• Apply with a brush or damp sponge for seamless blending.
• Focus coverage on the center of your face and blend outward.

2. Concealer: Strategic Brightening

Concealer placement and color are crucial for creating lift. Having said that, it can easily be too heavy and age you. As an aside, avoid Instagram makeovers done by 20-year-olds. It does not apply to us and will make you look weird.

Lifting Technique:

• Apply concealer only where there is discoloration.
• Blend upward and outward toward the temples.
• Use a slightly lighter or matching shade to your foundation.
• Avoid using too many products like a color corrector and highlighter under eye if possible.

3. Blush: Too low? 

I see a lot of women apply blush too low and thus miss out on the wonderful, youthful pop of placing it higher on the cheekbone. On Tracy Jo, I used a cream blush called PrimeWand Nude that goes on smoothly and gives a lovely glow to the cheeks. I recommend trying a cream blush if you haven’t already, as creams are great on mature skin.

Here’s how to use it: 

• Bronzer and contour go just under the cheek bone.
• Blush should go on the high points of the cheekbone, and blend seamlessly with bronzer.
• Use a blush brush in a swirling motion or just tap it in with your fingers.

4. Brows: Instant Architecture

Well-shaped brows are the quickest way to achieve facial lift and definition. If brows are too heavy or the color too dark, it becomes scary. You know, the woman in the checkout line with Groucho Marx brows… we’ve all seen her.

Quick Brow Lifting Steps:

• Brush brows upward with a spoolie.
• Fill sparse areas with an appropriate color like Silver Queen.
• Use a matching brow gel to give the hair an extra lift.

5. Cream Eye Shadow + Eyeliner: Opening and Lifting the Eyes

This fast makeup routine over 60 doesn’t mean skipping eyeshadow, it means choosing the right colors and techniques like the cream shadows I used on Tracy Jo. They blend well and don’t show crepey lids. What’s not to love?

Lifting Eyeshadow Method:

• Use a lighter, shimmery shade on the mobile lid.
• Apply a slightly deeper shade in the crease like Timeless Taupe.  
• Avoid dark, heavy colors on the lid that can make eyes appear smaller.

Lifting Eyeliner Method:

• Use a soft pencil like Mulberry rather than liquid liner.
• Tightline the upper lash line for definition if you’d like.
• Apply a thin line close to the lashes and blend.
• Skip lower liner or use only on the outer third

6. Lips: Restoring Fullness and Definition

Lip color and liner choices significantly impact how youthful your entire face appears, and how full and noticeable your lips are. Conversely, go too far outside the lip line and you look a little insane.

Lip Lifting Strategies:

• Line lips with a pencil matching or slightly darker than your natural lip color.
• Choose berry or rose tones over dark or bright colors.
• Apply liner a little outside the natural lip line.
• Add a touch of gloss to the center for a fuller appearance.

Final Touches

On Tracy Jo, I added big waves to her glorious silver hair, and the difference is amazing! She felt so beautiful when we finished and planned on asking her husband to take her out to dinner. It’s incredible what a few simple changes to your makeup can do, and how much better it makes us look and feel.

Let’s Have a Conversation:

What makeup trick did you like the best? Which one have you seen others mistakenly do? Please comment below, I always love to hear from you.

I was 60 when I realized the words I used with my son weren’t mine. They were my mother’s. And before that, my grandmother’s. Three generations saying “stop crying” when feelings got big. Three generations of kids learning emotions weren’t safe.

I’d spent 40 years as a healthcare attorney understanding trauma, but I never saw how I was passing my mother’s pain to my son.

If you’re a mom or grandma, you might wonder: Did I do this too?

Probably yes. Research shows that a large portion of attachment patterns pass from parent to child – unless someone interrupts them. Not because we’re bad people, but because we couldn’t teach what we never learned.

What Gets Passed Down

Kids learn how relationships work before they can talk. They watch everything: How do parents fight? Does love come with “ifs”? Can you cry? Can you ask for what you need?

Your brain learned this from your parents. Now you might be showing your kids and grandkids the same things – without meaning to.

Common patterns from my book From Chains to Wings:

• From mothers: Always watching for danger. Saying “I’m fine” when you’re not. Giving until empty.
• From fathers: Leaving when feelings get big. Using silence as punishment. Working instead of being present.
• From grandparents: Making yourself small. Smiling when hurting. Never asking for help.

These aren’t flaws – they’re survival tools your family needed once. Your grandmother staying quiet kept her safe. Your mother avoiding fights saved her marriage when divorce brought shame.

The question: Do you want them to continue? Your answer could change three generations.

Why You Can Make This Change

At 60-plus, you have perspective your parents didn’t. You’ve watched these patterns play out for decades. You’ve felt how your mother’s worry lives in your shoulders. How your father’s silence shows up in your relationships.

You also have permission they never had. Permission to say, “My childhood wasn’t perfect.” Permission to admit, “I learned things I wish I hadn’t passed on.”

This isn’t about blame. They did their best. You did your best. But noticing these patterns honors what your family survived by ensuring the pain stops with you.

When My Son Saw the Pattern

Kyle’s thinking about having kids. His first words? “What if I tell my kid to stop crying, like you told me?”

I knew where those words came from – my mother, who got them from hers.

I told him: “You’ll feel those words rising. Your shoulders will tighten – just like mine did, just like Grandma’s did. But you’ll notice. And when you notice, you can choose differently.”

“How do you know?” he asked.

“Because last month when Maddy was upset, you started to say ‘you’re being too sensitive’—my exact words. But you caught yourself mid-sentence.”

“I heard Grandma’s voice through your voice through mine. Three generations in one sentence.”

“But you caught it. That’s how the pattern breaks.”

What Science Says

Your brain can rewire itself at any age. Scientists call this neuroplasticity. Every time you notice an old pattern and choose differently, you create new brain pathways. The pattern you learned at five can be rewritten at 65.

When you do this work, your kids and grandkids don’t have to. Your grandchild who learns emotions are safe won’t spend 40 years in therapy learning to feel.

Three Actions That Work

1. Name It Out Loud

When you catch yourself using your mother’s guilt trips or father’s silent treatment, say it:

“That’s what my mother used to say, and it wasn’t right.”

Just imagine one grandmother telling her daughter: “I criticized your housekeeping constantly. That was my mother’s anxiety through me. I’m sorry. Your home is warm and full of love – that’s what matters.”

Her daughter’s response through tears: “I spent my life thinking I was failing at something that didn’t matter.”

2. Repair Fast

When you use a pattern you don’t like, fix it quickly:

“Earlier when I said ‘you’re being too sensitive’ – that was my mother’s response through me. Your feelings matter. I’m sorry.”

Your grandkids need to witness repair. That “I’m sorry” is possible. That disconnection can lead to reconnection.

3. Choose One Different Thing

• If your family never said “I love you” → Start now, no conditions.
• If fights meant days of silence → Fix things within hours.
• If crying was forbidden → Say: “I see you’re sad. That makes sense.”

One grandmother started asking her grandkids: “I see you’re upset. Do you want a hug, or some space?” Her mother never acknowledged feelings – you smiled through everything or else. She’s breaking a three-generation pattern with two sentences. Someday soon, her grandson might ask his stressed mother the same question. That’s how new patterns travel forward.

Your Starting Point

Step 1: Notice one pattern from your parents that continues in your family.

Step 2: If possible, talk with your adult kids. “I used to dismiss your feelings. I learned that from my mother, but that doesn’t make it right. I’m sorry.”

Step 3: Choose differently once. When that old response rises – pause for three seconds. Try something new.

That’s how patterns break – through small interruptions that compound over time.

The Chain Loosens with You

The pattern that held three generations doesn’t have to hold the fourth. Not perfectly. Not overnight. But enough to give your kids and grandkids room to be themselves without carrying pain that was never theirs.

Which pattern stops with you? Deciding your answer might be the most important gift you give the next generation.

For detailed practices on interrupting specific patterns, From Chains to Wings: A Poetry Revolution for Healing offers step-by-step guidance.

Let’s Have a Conversation:

Which pattern are you committed to stopping? Share in the comments—your story might be exactly what another grandmother needs to hear.

What a turn of events.