🧭 Here’s what’s in today’s issue:

• 🧠 Trivia Challenge: Spotlight Hook
• 🎽 Daily Wellness: 10 Simple Habits to Reach 12% Body Fat at Any Age
• 💪 Wellness Tip: Everyday Spices That Support Gut and Immune Health
• ⚠️ Health Alert: Recent Food Recalls & Alerts
• 😄 Meme of the Day – Just for laughs
• ❤️ Communities need strong connections: Show Your Support
• 📅 Events: Upcoming Events (Top Picks)

👉 Browse the highlights. Click your favorites.

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Question: Who won the 2018 Nobel Prize in Medicine?

(Answer at the bottom of the newsletter.)

10 Simple Habits to Reach 12% Body Fat at Any Age

Source: https://www.youtube.com/watch?v=YnvHnPKAHaA

Achieving 12% body fat at any age is possible with consistent lifestyle habits that support fat loss, muscle maintenance, and overall health. Dr. Mike outlines ten foundational strategies used successfully by clients in their 20s through their 80s. These evidence-based habits are not quick fixes, but sustainable changes that compound over time to deliver long-term results.

1. Prioritize Daily Walking: Walking at a steady pace, particularly in a fasted state or using interval techniques, burns a high percentage of fat calories and targets visceral fat. Aiming for 8,000 to 15,000 steps per day through “walking snacks” makes it manageable and effective.

2. Design a Supportive Environment: Removing temptations and placing healthy options like protein and produce within easy reach can help reduce reliance on willpower. Structuring your space to encourage good habits—such as keeping gym shoes by the door—makes healthier choices automatic.

3. Maximize Protein Intake: Eating 1 to 1.3 grams of protein per pound of body weight increases satiety, boosts metabolism via the thermic effect, and preserves muscle mass. Spreading protein intake evenly across meals helps make it more digestible and effective.

4. Strength Train Regularly: Resistance training, especially with compound lifts like squats and presses, builds muscle, supports metabolism, and triggers post-exercise calorie burn. Aim for three to five sessions per week with progressive overload for best results.

5. Use Intermittent Fasting Strategically: Limiting eating to defined windows (like 16:8) naturally reduces caloric intake and improves insulin sensitivity. Matching fasting schedules to personal routines increases adherence and boosts fat-burning potential.

6. Improve Sleep Quality: Inadequate sleep raises stress hormones and appetite while impairing insulin sensitivity. Using the “10-3-2-1” method (cutting caffeine, food, stress, and screens before bed) and maintaining a consistent sleep schedule helps optimize fat loss.

7. Stay Hydrated: Drinking sufficient water—especially before meals and throughout the morning—can slightly increase metabolism and reduce unnecessary snacking. Men should aim for 3 liters per day and women for 2.2 liters, adjusting for activity levels.

8. Manage Stress Proactively: Chronic stress elevates cortisol and undermines fat loss. Short practices like deep breathing, time in nature, and setting boundaries around digital stimuli can restore balance and support healthier behaviors.

9. Boost Gut Health with Fiber: Aiming for 25 to 30 grams of fiber from whole foods daily enhances satiety and improves digestion. Including fermented foods and increasing fiber gradually can help curb cravings and support weight regulation.

10. Track Progress and Stay Accountable: Monitoring weight, waist measurements, food intake, and workouts provides clarity and encourages consistency. Whether through a coach, group, or self-logging, accountability increases the likelihood of achieving goals.

These ten habits form a comprehensive system for reducing body fat safely and effectively. Implementing two or three habits at a time, and layering them gradually, ensures sustainable progress without overwhelm.

Everyday Spices That Support Gut and Immune Health

Incorporating everyday spices into meals may offer more than just flavor — they can also contribute to better digestion, immune support, and balanced energy, especially during midlife. Without requiring a major change in diet, three commonly available spices stand out for their health-supporting properties.

• Turmeric is widely recognized for its anti-inflammatory effects. The active compound curcumin has been studied for its ability to ease joint discomfort, bolster immune function, and support mood. For better absorption, combining turmeric with black pepper significantly enhances curcumin’s bioavailability.

• Ginger is often used to soothe digestive issues. Known for calming nausea and reducing bloating, it also offers mild anti-inflammatory benefits. Ginger tea, fresh ginger in cooking, or adding it to smoothies are simple ways to integrate it into a daily routine.

• Cinnamon supports blood sugar balance and may improve insulin sensitivity, helping maintain steady energy and reduce cravings. In addition to its antioxidant content, it can easily be added to oatmeal, coffee, or fruit for both flavor and health benefits.

Adding these spices in small amounts each day can gradually support gut health, immune function, and hormone balance, underscoring the role of food as a form of daily self-care.

Content sponsored by Dr. Estelle Tsalik - Your Trusted Wellness Consultant.
Dr. Estelle Tsalik, a highly skilled wellness consultant and the founder of Living Well with Estelle, is here to empower you on your journey to optimal health. She is committed to simplifying the process and guiding you towards simple, sustainable, and sanity-saving solutions.

Book a complimentary Live Well Chat today, and let’s make toxin-fighting simple, science-backed, and totally doable in your busy life. Mention “Cary Spotlight”

Recent Food Recalls & Alerts

Two separate Listeria-related recalls were issued in the past week, affecting frozen spinach and prepared pasta meals distributed under multiple brand names across the United States.

Sno Pac and Del Mar recalled their organic frozen spinach products after a supplier’s bulk batch tested positive for Listeria monocytogenes. The affected items include 10-ounce bags of Sno Pac Organic Frozen Cut Spinach and 35-pound boxes of Del Mar Bulk Organic Frozen Spinach. Consumers are advised to discard or return the spinach for a refund and to sanitize any surfaces the product may have touched.
(Read Recall Notice)

In a larger recall, Nate’s Fine Foods pulled more than 245,000 pounds of frozen prepared pasta meals due to Listeria concerns. The meals were sold under various supermarket brands, including Marketside and Trader Joe’s. The recall follows a genetic link between the bacteria found in certain chicken fettuccine and meatball meals and an ongoing national Listeria outbreak dating back to 2024.

Listeria monocytogenes poses a significant health risk, especially for pregnant individuals, older adults, and people with weakened immune systems. Consumers should not eat any of the recalled products and should check packaging against official recall notices when possible.
(Read Recall Notice)

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🎟️ Upcoming Events (Top Picks)

Outdoor events may be changed due to weather, so click the links to see latest event information. Here are a few ideas for the week, so plan ahead:

• Wednesday: Compost Education Center Garden Workday 4PM-5:30PM
• Wednesday: Puffy Pumpkins 6:30PM-8:30PM
• Thursday: Live at Lunch: Jake + Johanna  11:30AM-1:30PM
• Thursday: 2025 N.C. State Fair Noon-11PM
• Thursday: Walking with Ghosts 7PM-8PM
• Friday: 2025 N.C. State Fair 9AM-11:30PM
• Friday: Cary Night Market 5PM-9PM

But wait! There’s more. To save space in your inbox, we’ve moved the full list of events online — now you can plan ahead: See Full 2-Week Calendar