See Michelle’s Top 3 Takeaways

Before giving birth in May 2015, I developed gestational hypertension. Despite concerns that it could lead to additional health complications — such as placental abruption, premature birth, or organ damage — I delivered a healthy baby girl.

Over the next year, my blood pressure remained high, and I wasn’t able to lose weight. At a checkup, my doctor noted that Black women tend to be overweight, and he recommended increasing the dose of the hypertension medication I’d started after my daughter was born. He did not suggest lifestyle modifications, like changing my diet or exercising more.

I’m a healthcare researcher, so I knew that his statement concerning Black women was statistically correct. Based on the data, the number of higher-weight Black women is disproportionate compared with other demographic groups for reasons that aren’t entirely understood. A partial explanation is well-established, however: Body mass index overestimates obesity in Black people because it doesn’t account for differences in body composition.

Nevertheless, this didn’t necessarily apply to me — I hadn’t been hypertensive or overweight before I tried to get pregnant. I wanted to find the root cause of my hypertension and weight retention, and I wanted to focus on lifestyle changes before I treated the problem with more medication. I hoped to find another physician to partner with on this wellness journey.

 

Rising Pressure

I got pregnant in 2014, about a year after marrying my college sweetheart. I was a little underweight after my first trimester, so I started drinking protein shakes with breakfast.

Living in Chicago helped too — the city is full of great food. My husband and I ­enjoyed eating at nearby burger joints, taco bars, and pizza places. I made friends with the baker at a local doughnut shop, who always waved me in and gave me one of my favorite glazed long johns.

By the middle of my third trimester, I had gained almost 55 pounds. My blood pressure had also increased — so much so that my physician advised me to come in every other week for checkups. At the time, I didn’t think much about the condition. I felt OK and I’d been reassured that my numbers would normalize after giving birth.

People with hypertension may not experience symptoms, so the condition is not always taken seriously. But it is a genuine threat to health, known as a “silent killer.” Gestational hypertension increases blood-vessel resistance, reducing blood flow to the mother’s essential organs and the placenta. This has the potential to deprive the developing baby of necessary nutrients and oxygen.

We were lucky. Although my blood pressure remained high during the weeks leading to my due date, my baby, Sarai, was born in good health.

The Fourth Trimester

Four months after I gave birth, my healthcare provider advised that I start taking a low-dose medication to manage my blood pressure.

I was having a difficult time ­recovering physically and emotionally from childbirth. The experience had been hard on my body, and adjusting to life with a newborn was a challenge — even with the help of my mother and mother-in-law. Sarai wasn’t feeding well, and she was sleeping all day and awake all night.

At a six-week follow-up visit, I was diagnosed with postpartum depression. I started seeing a therapist on a regular basis, and she helped me learn how to prioritize my own needs while figuring out how to take care of Sarai. I began by simply making sure I was eating, showering, and getting some sleep.

By November 2015, I was starting to adjust to my new life. But my blood pressure remained high. For months I had been living in survival mode. I ate as I had during pregnancy, not thinking about sodium or macronutrients, and I felt more stressed. I lacked the capacity to focus on better nutrition or exercise.

But now that I was finding balance in other areas of my life, I felt ready to address the root causes of my high blood pressure.

I found a new doctor who was willing to focus on nutrition and exercise before increasing my medication. It was the ­motivation I needed to make a change.

Taking Back My Power

I began working with a nutritionist who recommended I reduce sodium and take a month off from eating out. To follow this advice, my husband and I became more intentional about grocery shopping. I focused on produce and meat and was mindful of food labels. On Sundays, I prepped food for the week ahead.

I also made exercise a priority. I’d been athletic as a child and young adult: I played basketball and volleyball in high school and continued with basketball through college. But fitness took a back seat after I graduated. With my health on the line, it was time to tune in to my once-active spirit. I started by attending fitness classes two or three times a week.

Although ­results came slowly and gradually, I never felt like I was sacrificing. I maintained a regular workout routine; chose whole foods over processed ones; modified portion sizes to match my nutritional needs; opted for a salad over a burger when I ate out; and ­requested one pump of syrup instead of two in my ­coffee drink.

It all took about 18 months, but I was committed. Consistency was more important than a quick fix.

By fall 2018, my blood pressure had normalized and I had lost 75 pounds.

My doctor said I could go off the meds — cold turkey. My blood pressure was stable when I saw him again a month later, and it’s remained stable ever since. Today, it’s in the range of 110–120/80, and I only see my doctor once a year for a wellness exam.

I now know what my body needs to be healthy.

Reaching and Keeping the Goal

My goals have changed since my blood pressure stabilized. In 2018, I joined Life Time, motivated by the amenities offered for children. Sarai was an active toddler by then, and I wanted her to learn how to have fun with fitness at a young age.

I started working with a personal trainer who created a routine that I can adjust as needed. I add more yoga classes during stressful times. I’ve also trained for and competed in a variety of races, including obstacle-course events and a half-marathon. I like the opportunity to modify my training and connect with other people in the fitness community.

I love being active with Sarai, who is now 10. We like to throw the football or shoot hoops together, and I’ll run alongside while she bikes.

Nutrition is an important part of our lives, and my husband and I have ­incorporated the phrase “nutrient-dense foods” into the family vocabulary. I hope my journey ­teaches Sarai she has the power to take control of her physical, mental, and spiritual health.

I’m also preparing to return to medical school. I hope to join an emerging field of physician nutrition specialists who work with patients with chronic disease. My dream is to run my own team and conduct research that incorporates nutrition. I want to help more patients learn how to improve their health outcomes through manageable lifestyle adjustments — like I was able to do for myself.

Michelle’s Top 3 Takeaways

1. Take control of your health. “I was waiting on doctors to cure me, until I realized I had to partner with my doctor and help myself,” says Michelle.

2. Take hypertension seriously. “What starts with obesity and hypertension becomes cardiac disease, then kidney disease, [and this can] lead to death. Try to prevent that early on.”

3. Make small changes over time. We often expect a quick snapback after birth, she notes. Huge change is not realistic. Reach the goal, then keep the goal.

This article originally appeared as “Easing the Pressure” in the the July/August 2025 issue of Experience Life.

See Jake’s Top 3 Takeaways

In a muay thai kickboxing class in April 2012, during my junior year of high school, I felt shooting pains in my stomach and head. My instructor thought I was dehydrated and suggested I go home, but I collapsed in the parking lot before I could get into my car. An ambulance took me to the emergency room, where doctors gave me fluids and IV antibiotics.

The pain didn’t go away. I was ­nauseous, lethargic, and barely able to walk. Over the next two weeks I went to several doctors who administered various tests.

Eventually, an echocardiogram revealed a benign tumor in my left atrium that was blocking half of my blood flow. I underwent open-heart surgery the next day to remove it. I was 17.

After I recovered from the surgery, my life’s goals — and the speed at which I felt I needed to accomplish them — intensified. I had long been driven to succeed, but my health emergency took that drive to another level. I was compelled to work constantly and achieve all I could as soon as possible.

I maintained that pace for the next several years until, at 24, I recognized the toll it was taking on my mental and physical health. I was trying to get an e-commerce business up and running and wasn’t sleeping enough. I was gaining weight, and I was depressed.

My commitment to success had failed to get me where I wanted to be mentally and physically. I felt burned out, gutted, and lonely. That’s when I started to wonder: What if rushing toward my goals isn’t the answer?

 

High Anxiety

I am the oldest of three kids. I grew up in an emotionally turbulent home; my parents divorced when I was 8, and over the years I moved a total of 24 times.

I remember being stressed and anxious, but I didn’t know what to call it at the time. To avoid facing these issues, I opted to stay busy playing sports — football, lacrosse, track, volleyball, wrestling, shot put, muay thai, and jujitsu. Yet I was never truly present in anything I did; I was always looking ahead to the next thing.

At 16, I listened to an audiobook about self-improvement, and I ­remember being amazed to hear that I could take control of my life. So many of my life circumstances had been out of my control, and this advice felt like permission to take the reins.

I began reading about evolutionary psychology and philosophy. I took advanced-placement classes and worked hard to get into the best college. I taught myself how to build software, program computers, and create apps. If I wasn’t constantly reading a book, thinking about a problem, or doing something productive, anxiety would creep in.

I now know that I didn’t have a healthy relationship with self-­improvement. I was on an unrelenting quest to become the best version of myself and couldn’t slow down. Striving was a way for me to escape anxiety rather than address the ­underlying issues.

My cardiac scare in 2012 showed me how precious and fleeting life is. Yet instead of realizing the importance of living in the moment, I became more preoccupied with my achievements and the future.

Even while I was recovering from the surgery, I was plagued by the thought of the ­opportunities I was missing.

 

Sitting Still

In 2019, a couple of years after graduating from college, I was in the process of launching my business. I was committed to success, but I felt I had hit a brick wall. I was extremely tired and relied on caffeine to fuel my early morning workouts. My relationships were suffering too; I didn’t let myself enjoy time with my family or friends.

Something had to give.

I’d problem-solve by going for walks. At the time I had been reading about the philosophy of Taoism, which struck me as a happier form of Stoicism; Taoism is about going with the flow of life and enjoying what’s in front of you.

On one particular walk, a Taoist attitude rose to the surface. My over­active mind slowed down and landed on two words: Resist nothing. By the time I returned home, I’d decided to make mindfulness my top priority — a big part of that, for me, being meditation.

I had experimented with meditation since I was 16 and felt its positive effects, but I’d struggled to maintain a consistent practice. Now, embracing a meditative lifestyle was my top priority. My mantra became “presence over everything.”

I began to sit in meditation each morning after brushing my teeth. I didn’t have a goal in mind; the point was to focus on the sensation of air going in and out of my nose. When my thoughts wandered — and they always did — I brought my attention back to my breath. This simple daily practice helped me cultivate a more mindful life.

The old me might have scoffed at this, but the benefits were undeniable. I began to feel more at ease and found that I could think more creatively.

I also noticed my attention span improving. I wasn’t wasting time being anxious; I could give my full effort and attention to whatever task was at hand.

The benefits extended to my physical health. As I started living more con­sciously and acting less impulsively, I made intentional changes to my diet to support my well-being. I began choosing whole foods over more-processed ones and avoided ingredients that made me feel bad, like added sugar. I also gave up alcohol. As a result, my energy levels improved, and I lost weight and gained muscle.

 

Giving Thanks

In 2023, I sold my business, acquired an exciting tech job, and moved to New York City with my best friends. People who noticed my transformation — not just the physical effects but also the mental and emotional ones — began asking me for advice.

I started working as a wellness speaker and facilitator in addition to working my tech job. In this role, I share how I’ve become more present in my life by adopting simple daily habits. I use my own experience to teach others how to overcome their stress and anxiety so they can become more present in work and in life.

I’m now feeling the best I’ve ever felt. I’m more in the moment and at peace with my life. I minimize screen time as much as possible, and I have become better at actively listening to others and loving people for who they are.

I also manage my workload differently: I get as much done in a day as I can while still leaving time for mindfulness. I know this will help me avoid burnout and accomplish more in the long run.

I didn’t know how a meditative life could serve me until I experienced it for myself. I’ve always wanted to achieve so much, and I didn’t think I had time to be present. Changing my perspective and lifestyle wasn’t easy; it took a lot of faith. But I’m confident that this way of life will continue to support me and help me reach my future goals.

Jake’s Top 3 Takeaways

1. Activate your senses. Doing something that involves the senses gets you out of your head and into the experience your body is having. (Practice awareness and mindfulness with these ideas.)
2. Practice builds permanence. If you want to make something a habit, add it to your schedule. Treat it with the same importance as any other task on your to-do list.
3. Journal. Set a daily end-of-day reminder that asks: “How did I feel today? And why do I think I felt this way?” Take five to 10 minutes to answer the questions.

This article originally appeared as “The Right Beat” in the May/June 2025 issue of Experience Life.

Cardiovascular disease is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention — and what we eat has a real influence on its development. Yet our understanding of what makes for a heart-healthy diet has changed over time.

For years, cholesterol and saturated fats were considered the culprits behind the heart health epidemic. It turns out, though, that our bodies need cholesterol to function and operate — and that saturated fats aren’t as bad as we once believed.

Thankfully, thinking around heart health has begun to shift, and now research casts a different light on the causes of heart disease. “Dietary cholesterol alone really doesn’t influence the incidence of heart disease,” says Trent Orfanos, MD, director of integrative and functional cardiology at Case Integrative Health in Chicago. (For more on how integrative practitioners are looking beyond cholesterol, see “Rethinking Heart Health.”)

So if cholesterol and saturated fats aren’t to blame, what is?

“Cardiovascular disease is a disease of inflammation and oxidative stress,” explains Mimi Guarneri, MD, FACC, a functional-medicine cardiologist in La Jolla, Calif., and president of the Academy of Integrative Health and Medicine. Inflammation is a vital function in your body, helping it to heal from injury and illness, but regular bouts of inflammation can be harmful.

Research shows that foods containing simple sugars, such as cookies, cakes, fruit juice, and soda, as well as foods made with white flour (which is converted to sugar in the body), increase blood sugar and cause inflammation

Chronic inflammation leads to oxidative stress, which can cause plaque production in your arteries, according to Elizabeth W. Boham, MD, MS, RD, medical director for The UltraWellness Center in Lenox, Mass. And though there are multiple factors that can contribute to chronic inflammation, diet is a vital piece of the puzzle. (For more on managing chronic inflammation, read “How Chronic Inflammation Affects Your Health.”)

Ultraprocessed foods, refined grains, sugar, trans fats, and alcohol all tend to fuel the fire. Research shows that foods containing simple sugars, such as cookies, cakes, fruit juice, and soda, as well as foods made with white flour (which is converted to sugar in the body), increase blood sugar and cause inflammation, Guarneri notes.

If reducing inflammatory foods in your diet is the first step in lowering your risk for cardiovascular disease, the second step is replacing them with more beneficial foods. “Nutrition is the bedrock to good health, so not just your heart, but your brain, your kidneys, your whole physiology requires proper nutrition,” explains Orfanos. “Eating a healthy diet is what will protect us against these chronic diseases.”

Your Heart-Health Pantry

To feed your heart well, most experts recommend plant-forward diets for their emphasis on whole foods, healthy fats, and plenty of vegetables. “The Mediterranean diet focuses on a large volume of fruits and vegetables, nuts and seeds, olive oil, and fatty fish. All those things have a lot of benefits in terms of heart health,” says Boham. “The Mediterranean diet is also high in antioxidants, which are associated with less oxidative stress.”

Whether or not the Mediterranean diet is right for you, eating a balanced diet with a variety of macronutrients, vitamins, minerals, and antioxidants is key to keeping inflammation at bay. At every meal, Boham says, “I have a good source of protein, a good source of fat, and a lot of fiber.” The fiber helps to slow digestion and keep her insulin from spiking, she explains, “and that is really important for preventing that inflammatory response after a meal.”

If you want to add more heart-healthy foods to your diet, doctors recommend starting with these eight staples.