Happy Friday!
Grief doesn't follow a timeline, nor does it respond to being "strong" or staying busy. For many women, especially those used to holding everything together for others, asking for help can feel like admitting failure. But new research clearly shows that structured talk therapy is one of the most effective tools for processing lingering loss. Today, we're starting with what helps when grief doesn't resolve on its own.
We're also looking at an unexpected nutritional risk tied to GLP-1 medications (scurvy is back), why oatmeal remains one of the most underrated breakfasts you can eat, and the breathwork industrial complex that's charging hundreds of dollars for something you can do for free.
Wishing you good health and happiness!
Nicolle
Editor
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🧠 MENTAL HEALTH
What Helps When You’re Grieving? Evidence Points to Talk Therapy
Grief is often treated as something we’re supposed to “get through” with time, support from friends, or staying busy. But a major evidence review published in Annals of Internal Medicine suggests that structured talk therapy may be one of the most effective tools for easing intense, lingering grief.
Researchers analyzed 169 clinical trials examining different approaches to bereavement, from support groups to medication to spiritual counseling. Across studies, psychotherapy showed the clearest benefit in reducing symptoms of prolonged grief and depression, especially when grief becomes persistent and begins interfering with daily life.
Other approaches, including peer support and enhanced contact with health care providers, showed some promise but had far less consistent evidence.
Experts say therapy can help address the profound identity shift and isolation that often follow loss, offering validation, structure, and a place to process emotions that don’t neatly resolve on their own. At the same time, researchers note there are still important gaps, including how best to support grieving children and culturally diverse populations.
When It Might Be Time for Extra Support
Many women are used to holding everything together—caring for family, managing work, and staying “strong” for everyone else. But grief isn’t something we’re meant to carry alone. If the loss still feels overwhelming months later, is disrupting sleep or daily life, or leaves you feeling stuck or isolated, talking with a therapist can ease the emotional load and help you move through grief rather thank skirting it.
💊 GLP-1
GLP-1s, Weight Loss…and a 17th-Century “Pirate Disease”?
GLP-1 medications like Wegovy and Mounjaro have helped many women lose weight and control blood sugar. However, nutrition experts worry that when appetite drops significantly, nutrient intake may also decrease.
A recent review of 41 GLP-1 trials (enrolling more than 50,000 participants) found that nearly all focused on weight loss rather than on what people were eating while taking the medication. Severe calorie restriction can sometimes lead to vitamin deficiencies, including vitamin C deficiency (yes, scurvy—the old-timey “pirate disease”).
Scurvy is rare, but it’s a reminder that vitamin C is essential for collagen production, wound healing, immune health, and more, and it’s found in foods like citrus, peppers, broccoli, strawberries, and potatoes.
It’s imperative to remember that when you’re eating less, what you eat matters even more. If you’re on a GLP-1, consider this your nudge to prioritize protein, fiber, fruits, and vegetables, and consider looping in a dietitian to make sure your health is supported while you lose weight.
If You’re on a GLP-1, Don’t Forget This
These medications can be incredibly helpful, but because they reduce appetite so effectively, it’s easy to unintentionally under-nourish your body.
A few things to keep in mind:
Prioritize protein first. It helps protect muscle mass, energy, and metabolism.
Don’t skip fruits and vegetables. Vitamin-rich foods (especially those with vitamin C like citrus, berries, peppers, and broccoli) support skin, immune health, and healing.
Think “nutrient-dense.” Every bite needs to work a little harder for you.
Stay hydrated. Reduced hunger often means people also forget to drink enough.
Watch for signs of under-fueling like fatigue, hair shedding, dizziness, or easy bruising, which are all signals to reassess intake.
Consider professional guidance. A dietitian can help you meet nutrient needs even with a much smaller appetite.
🥣 WHAT’S IN YOUR BOWL
Why Oatmeal Always Deserves a Place at the Breakfast Table
In a world of buzzy breakfast trends, oatmeal remains one of the most reliable and underrated choices.
Oats are rich in soluble fiber, particularly beta-glucan, which helps lower LDL cholesterol, support heart health, and keep blood sugar steady. This same fiber also feeds beneficial gut bacteria and promotes longer-lasting fullness, meaning fewer energy crashes and less mindless snacking later in the morning.
Research consistently links regular oat consumption to improved cholesterol levels, better metabolic health, and digestive support. These benefits can be especially helpful during perimenopause and beyond, when hormonal changes often influence weight distribution and insulin sensitivity.
But oatmeal works best when it’s balanced, so adding Greek yogurt, milk, nuts, seeds, or protein powder helps make it more satisfying and blood-sugar-friendly.
Related: Another yummy way to get your oats
Build a Better Bowl: 4 Oatmeal Combos We Love
Style | What to Add | Why It Works |
|---|---|---|
Metabolic Morning | Greek yogurt + chia seeds + blueberries + cinnamon | Protein + fiber + antioxidants for steady energy and blood sugar balance |
Hormone Support | Almond butter + ground flax + raspberries + pumpkin seeds | Healthy fats + omega-3s + magnesium for mood and metabolic health |
Savory Switch-Up | Soft-boiled egg + sautéed spinach + feta + olive oil | Higher protein + iron + healthy fats for longer-lasting fullness |
Gut-Friendly Glow | Hemp seeds + banana + peanut butter + dash of sea salt | Fiber + protein + potassium to support digestion and muscle function |
🍎 APPLE OF THE DAY
You Don’t Need to Pay Someone to Teach You How to Breathe
Breathwork classes are booming—some costing hundreds of dollars—promising everything from stress relief to “unlocking your fullest potential.” But experts say the science is more modest than the marketing.
Certain techniques, such as slow diaphragmatic (belly) breathing, have evidence behind them. They can influence the nervous system, lower stress hormones like cortisol, and help shift the body into a calmer state. But that’s physiology, not magic.
Where things get murkier is with more extreme practices that involve rapid breathing or long breath holds. Research is still emerging, and some methods may carry risks, especially for people with underlying health conditions, when done without proper guidance.
Breathing exercises can be helpful, but they don’t need to be expensive, elaborate, or branded. The most evidence-based version is as simple as slowing down, breathing deeply, and repeating. No subscription required.
Today’s health snippets…
The brains of so-called super-agers appear to keep producing fresh neurons in memory centers, offering clues to how we might support cognitive health as we age.
New research links post-meal blood sugar surges to increased Alzheimer’s risk, highlighting the importance of steady glucose control throughout the day.
A newly studied protein called MRAP2 appears essential to appetite signaling, and disruptions in it may help explain why some people are more prone to weight gain.
Nano-hydroxyapatite toothpaste is emerging as a fluoride-free option that may help strengthen enamel and reduce sensitivity.
In an up-and-coming area of cancer care, scientists are exploring whether fecal transplants can rebalance the gut microbiome and boost the effectiveness of immunotherapy.
AI chatbots are rapidly emerging as informal mental health providers, prompting debate over whether convenience is outpacing regulation.
😂 FUN LAB
