Coming back from a 10-day silent Vipassana retreat—arguably the best way to escape the chaos of the past three weeks—I was met with your thoughtful comments and suggestions on my last poll. They truly filled my heart with joy.

Thank you.

Catching up on global headlines, I found myself wondering if I should do a quick U-turn and go back to being a monk for 4 years.

(By the way you could listen to these essays and take me with you on a drive or walk by downloading the Substack app)

Join The Nothing Revolution

So I’ve been doing more nothing, keeping the meditation alive day and night, going to the gym, working like mad on my book which I will share a snippet of with you today, and now doing health mentoring work that I love. Life is beautiful. I am immersed in it.Yet, I keep falling into a dark spiral. While there is always more I can do to tend to my own wounds, the heaviness I feel is not related to my circumstances.

The heaviness is in the world. The heat is rising. The suffering is exponential. America has beef with all its neighbors and most of its allies. Israel is on a six front war, with Egypt and Jordan getting weary of these antics. Everyone is adjusting, and even the best of us realize that we are hanging by a thread.

There is a harshness to the soil of humanity right now.

It feels dry af, man.

I isolate, I search for weed, or porn, or sugar, or Instagram, or anything to numb the painful existence.

So today, I explore with you

1. where we are in terms of collective health

2. what our potential could be in this new Maga-death era we’ve entered, and

3. what the two things that keep me from despair are.

In the meantime, I am hosting a four-part free online health workshop series every other Thursday, starting March 6th at 6pm PST.

I will cover:

• The new scientific health paradox about 1st and 2nd gen immigrants who work in science, tech or engineering fields.

• How to navigate a toxic environment and how it impacts your health

• How to excavate identity through intergenerational trauma techniques.

• How trauma relates to health behaviors and habits and how to break the cycle

• How to measure health to have meaningful comparisons with your own baseline rather than comparing to others.

• Conversations, Exercises and Demonstrations!

Please share this with that friend of yours that isolates rather than asks for help. This information saves the lives of many.

Register to get the recordings as well, or even better, join us and be part of the discussion!

The New Health Playbook Workshop Series

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Ok now let’s get into todays topic.

Where was I?

Oh yes…

I was saying that we are entering…

A Strange Sick Techno World

The trumpets play a sad song, bids farewell to good ol’ corporate oligarchy (the devil you know, and love to hate).
They welcome a new era of billionaire oligarchy (the devil you thought you knew). As Yanis Varoufakis puts it, “Capitalism is dead, and what we have now, Technofeudalism, is way worse”. His 2-year-old book is eerily on the nose.

I can’t comment on RFK’s plan for health just yet, although access to alternative medicine, healthier food, and more non-biased scientific studies all make perfect sense. Believing it however…is a big fucking pill to swallow!

He did eat that McDonald’s Happy Meal on Air Force One after all, so even if RFK Jr’s intentions are as great as he says they are, it will certainly be an uphill battle for him. #justsaying

Jokes aside, the President’s love for highly processed foods is not the only obstacle. If HHS follows suite with DOGE (and the President’s overall policy preferences on cutting costs on services), then we may be talking about a much darker healthcare reality where people are not just very sick, but they can’t access their meds or doctors either.

Let’s hope for more yoga and meditation yes, but also more affordable and universal coverage because that is still what most people need.

Some may say, why not believe in him? He may not know Jackshit about healthcare, but how much worse can it get?

To these people I say, Touche!

Indeed, the new Health and Human Services Head is up against a long sad history of terrible policies that have caused much suffering to the American people.

Let’s discuss that today, and take a pulse check of where we are when it comes to our collective health in America.

The following is an excerpt from the book I’m currently researching and writing a proposal for under the current title: Healthy Humans Sick Society.

For any other thoughts on the title or the excerpt below, please reply to this email or leave a comment and start a discussion about it.

Leave a comment

How the Industrial Revolution Century Shaped our Health

Over the last century, the Western world has engineered an exciting yet strange new reality. While we have inherited a world of magnificent marvels, it is also laden with buried burdens. We live in an era of technological comfort, yet we lack the fundamental rhythms of human health.

We have to ask ourselves:

• Why are anxiety, addiction, and depression at an all-time high?

• Why are more people burning out and quitting their jobs more than ever before?

• How have we become so isolated?

• Why are family relationships so fractured by politics?

• How have metabolic diseases become our biggest predators?

• Why are more children committing suicide now than at any other time before?

• Why are our bodies rebelling against us with autoimmune diseases?

Even more puzzling—why are we getting sicker in an age where we have all the tools to remain healthy? Perhaps the question is no longer: ‘How can we cure cancer?’ but rather: ‘Why is cancer more prevalent than ever before?’

My friend Paul asked a beautiful question after caretaking for a family member that had Non-Hodkin’s lymphoma:

"Is it just a coincidence that, in an age where we are obsessed with ‘Growth’ , the defining disease of our time—cancer—is a pathological, unchecked growth of cells that spirals out of control?”.

Powerful question.

Here are some more:

🔥 Is it also a coincidence that inflammation is now the biggest culprit behind chronic diseases, just as our climate heats up and employees burn out?

📊 Is it possible that our bodies serve as dashboards, reflecting the dysfunctions of our society?

⚠️ Could our bodies be warning us about what our minds refuse to acknowledge?

The current evidence says yes, the mind and the body are two sides to the same coin, and if they are disconnected by distractions then we start developing diseases.

A majority of these diseases are spiraling out of our internal and generational anxieties and work-related stress.

These “Jobs” Politicians Talk About, Suck…

In 2021, a decade after I left medicine, 334,000 physicians and other clinicians left the workforce due to retirement, burnout, and pandemic-related stress. This is not just a medical personnel issue or a COVID-related problem—it’s a societal crisis. You and I are not alone in our struggles with modern ailments largely propagated by stress and stress-related diseases.

While our parents might argue that work has always been stressful, the modern work experience is a completely different ballgame. According to McKinsey’s 2023 report, 51% of the global workforce is either barely managing, drowning in, or overwhelmed by work demands. That is more than half of all jobs in the world!

Gallup’s 2022 survey revealed that 17% of the U.S. workforce is actively disengaged, and this trend is rising. Industries most affected by severe mental health issues include government, transportation, technology, healthcare, higher education, law, and finance.

According to a 2023 survey by Mason Frank and Salesforce, the tech industry has a burnout rate of 44% among full-time employees, with 42% considering quitting their jobs!

Think about that for a second: The people running our governments, the doctors meant to heal us, the tech engineers holding some of the most coveted jobs, the drivers and pilots ensuring our safety, the visionary entrepreneurs we idolize, and the legal professionals who are supposed to protect us—are all deeply suffering.

Check that. They are dying. Although the media is focused on the CEO that got murdered, 19 other CEOs died on the job in 2024, many in their 40s.

What is happening? Why are we generating all these diseases in an era where we have unprecedented resources to prevent them?

Then there is the ‘Wellness’ Illusion, sold for an additional $5.7Tn dollars

Instead of addressing these pressing questions, society offers us quick fixes: a pill for obesity, a smoothie for IBS, a yoga retreat for those lingering feelings of angst. The $5.7 trillion wellness industry convinces us that we feel this way because we are not doing enough push-ups, drinking enough probiotics, or sweating in enough saunas.

Both healthcare and wellness industries have become bottomless wells of expensive “to-dos,” propagated by a narrative that convinces us we must navigate this world alone. These industries thrive on the same thought patterns that keep us trapped in cycles of stress and sickness. What we fail to realize is that our trauma turns into beliefs, those beliefs turn into thoughts, which turn into behaviors, which solidify into habits, and ultimately manifest as diseases and poor health outcomes.

The 2024 survey by the American Psychiatric Association found that 43% of

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Fun times! Aldous Huxley must be chuckling from his grave. “I told you fools about this a long time ago!”.

As a recovering burned-out physician, I found solace in the gym, where I strengthened my body and mind. I then got a clinical data analytics job, rose in the ranks of corporate America, made more money, and received more promotions.

I also felt compelled to build more muscle, enhance my lung capacity, and run more miles. Through my divorce, I became more lonely, and more susceptible to Hubermans, Attias, and Goggins videos reminding me that I am not enough. I also might have sent a few shirtless photos to girlfriends after a workout, definitely owned crypto before…and yes I did work in tech.

I also did psychedelics to fill the void in my lonely soul.

I am one of these people I speak of.

I am a swallower of culture.

*Gulp*

I am Jack’s disavowed yearning for more.

The Myth of Discipline and Progress

As long as I was productive at work, and my body looked like what ‘a healthy male’ was supposed to look like, I felt that my role in society was safe. There is an unspoken lonely road towards achievement that we are all privy to but seldom speak of.

Nowhere is this road more evident than in a gym in 2025.

Radiohead captured that world of “shoulds” in the eery robotic voice that matches the mechanistic melody and lyrics of “Fitter Happier”.

“Fitter, happier, more productive, Com-for-table,
not drinking too much
Regular exercise at the gym, three days a week
Getting on better with your associate employee contemporaries”
Radiohead

Here is an ad from a popular gym in SF notorious for its provocative marketing.

They’re still in business and seem to be growing, so the chord they struck must be deeply rooted in our Bay Area culture.

The stress we feel from the need to perform is transmuted into our yearning for more, which only widens the gap between us and what we want.

Let me elaborate with a few examples:

• You want a tech job with stock options. You get it. All of a sudden you are surrounded by people that have way more stock options than you. Stress rises. Now you want a promotion. You get it. Now you want to be an investor or start your own company. Etc.

• You want to get stronger. You join a gym. You are now surrounded by hot people that are way more fit and can lift more weights than you can ever imagine. You now want to be more like them. You push yourself further.

• You want to run. You join a friend and learn that they are training for a marathon. Running is not enough anymore, you want to run a marathon too. You push yourself to pain.

When anxiety rises in the short term, we become activated like hungry hamsters squirming for a snack, and if the hamster wheel that we are on keeps us in fight or flight forever, we ultimately become depressed. (More on learned helplessness in a future essay)

I am Jack’s newly acquired wisdom

Something changed when I got laid off in 2019 and decided to go out on a limb and ask myself the right questions:

As I became certified in functional medicine, learned about the different ways one needs movement, and understood the relationship between stress, sleep, and exercise, I started making exercise work for me, rather than having to work for it. It is not another thing on my to-do list. It is something that offers what I need in a way that makes sense to the context of my life.

An Ultra-brief History of Gyms

The gym dates back to ~3000 years ago in Ancient Egypt and Persia. However the word “Gymnasium” was coined by the Greeks. (Fun fact: it means exercising naked, as was frequently the case. How fun!).

It was developed for Olympians, professional competitors, and military personnel.

Regular people did not go to the gym. That is worth noting for later.

“At the peak of Greek civilization, fitness was seen as critical to martial prowess (i.e., fighting), restorative capability (i.e., healing of the body, mind, and soul,) and educational (introduced into the post-secondary education system).”

How gyms have evolved through the ages

Here is a depiction of what the first YMCA (aka “The GrandDaddy of US Gyms) looked like inside. (Can you spot the guy walking on the wall? What about the people doing the strange knee-on-knee dance?)

What do Gym Bros, Tech Bros, and Crypto Bros all have in common?

I’ll give you a clue: it’s not a life of calm contentment.

Two months ago, as I settled back in San Rafael, I decided to join a gym for the first time in 5 years to add swimming and weight lifting to my routine.

Boy have things changed.

Three observations struck me as major shifts since I was last in a gym.

1- Flex selfies (I call them flexies) are the norm. Bros now walk towards the mirror, take their shirt off, and snap that flexie. No shame.

2- Everyone has headphones air-pods on. No one is talking and nobody is listening. The gym sounds like a machine eating itself alive.

3- There are signs to remind people to work out rather than doomscroll.

If we compare the three notions behind the original idea of a Gymnasium (Martial Arts, Recover, and Education/Socialization), to how we use the gym today, we can see the sickness in our society.

The comparison to others, the envy we hold in our chest, the low self-esteem we drown in, the distractions of our scattered brains, and the loneliness… can all be noted in any modern-day gym.

While these dynamics used to exist before, one can argue that all of these elements of our collective psychology have risen over the past decade.

High-intensity training (like HIIT) activates your stress machinery

Watching people watch their phones, made me think of how we have taken our addictions to the gym. While some forms of exercise do reduce stress, high-intensity workouts increase stress.

While weight lifting or running are regarded as “good stress”, if you are burned out, exhausted, and trying to just get back on your feet, then I would argue that any stress is bad stress.

When we get our heart pumping hard, this may help our metabolism and heart health, and it may feel good due to endorphins, but it also raises the level of stress we have. It does that via both the hormonal (cortisol) and nervous (sympathetic system) of our stress response.

It is therefore critical to assess why you are exercising, rather than simply going from your high-intensity job to a high-intensity workout without understanding what kind of movement can support you the most.

Couple these with our comparison to others, our inherent feelings of “not being good enough” and you have a cortisol cocktail that may drive you towards more anxiety, less sleep, and potential injury.

No wonder we are resorting to our favorite dopamine hits at the gym and getting lost in our screens as we have all become accustomed to…

So as you choose your next exercise, perhaps first ask yourself:

• How am I doing on Stress these days? What kind of exercise do I need?

• How is my sleep?

• How has my recovery from exercise been? Am I ready for more?

And if you are looking for exercises that are proven to reduce stress…then here is today’s research and actionable insights for you.

Try one of these three research-backed exercises instead, which do not need a gym or any kind of equipment

My research compilation and actionable insights are for paid members. Be the first to get them, as well as special invites to online health workshops and early access to my book once it is out by upgrading your membership.

Today I share 3 exercises and summarize and link six research articles proven to reduce stress rather than jack it up.

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“In each of us there is another whom we do not know”
Carl C. Jung

We are currently experiencing a game changing paradigm shift of how we understand our mental, physical and spiritual health as a union of different facets of -what we call- our mind.

Today I would love to shed some light on the multiplicity of the mind approach, which has been in the dark u…

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This is a collection of the latest evidence in neuropsychology, functional/lifestyle medicine, and clinical data to help you deal more effectively with the unprecedented burdens of stress in our modern culture.

Please bookmark this page and refer to it when you need inspiration to deal with the ebbs and flows of stress in your life.

In this report, I will cover:

Step 1: Inner Work: What is your stressor? How do you deal with it?

• How can we know the difference between an external stressor and an internal psychological trap?

• The fascinating research behind personality, and the major traits associated with higher stress response.

• How to map anxiety loops and eight examples to inspire you to build greater agency.

Step 2: Habits: Proven coping methods, their limitations, and when to use them.

• 7 Evidence-Based exercises proven to calm the brain in moments of stress

• What limitations do exercise and meditation have on stress? When do they work, how long do their benefits last, and how much do we need?

• How depression and anxiety are linked through stress.

Step 3: Clinical Data: How do we measure stress in our bodies? How do we know if what we are doing is working?

• Why is blood cortisol not the best way to measure stress? What tests are better?

• What validated surveys can we use to track psychological and occupational stress though?

Bonus Appendix: Outlines the science of how stress impacts Nutrition, Sleep, Exercise, Relationships, and Addiction.

In this report are 42 citations from studies published in notable scientific journals or a snippet from one of the following books. Click on the footnotes to dive deeper into any piece of information you find interesting.

The following books are the ones I used for my research. Dig into any of them for further reading.

• The Myth of Normal (and The Body Says No) by Gabor Mate

• Why Zebras don’t get ulcers by Robert Sapolsky

• Settled, by Chantalle Donnelley

• Unwinding Anxiety, by Judson Brewer

Below is a comprehensive summary of Stress, how it shows up in the body, and how to tackle it in modern life.

Get your free gumption report

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In each of the six essays, I will cover a different area of health, share the best science I have found, and offer reflections from my new life as a Volunteer at San Pablo Harbor and Farm.

This essay is about Stress, an…

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If you missed the essay you can read it for free here:

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Do you ever feel like you are living in a glass box and unable to tap into how you feel? Today we’ll explore awareness of the mind and body connection.

In Today’s essay we’ll cover:

1- The myth of separation between mind and body and how research is clearly showing that they are one and the same.

2- The functional medicine model and using modifiable lifestyle factors to impact the mindbody connection

3- Internal Family Systems as a strategy for deeper and more sustainable healing from depression.

4- Somatic therapy and armoring bands where we hold trauma and tension.

5- Three guided exercises to practice reconnecting mind and body in a practical way. [For Members 🙏]

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing or other professional health care advice, diagnosis or treatment.

Somewhere towards the end of medical school…

I started feeling like I was a guy living in a big glass cube: isolated and muted from the world of feelings and sensations.

This self diagnosed depression was also self analyzed as my fault for not doing enough.

I needed to have more hobbies, go out more, study more, get better grades, hit the gym more regularly.

I was living a life of “I will feel __X__, when I achieve __Y__.'‘

Had you met me then in some kind of social gathering, you would see: A doctor-to-be with a great future ahead of him, given a privileged life by loving parents, surrounded by friends, involved in projects that he believed in, and a driven individual with a perfect life.

Had you really gotten to know me however, you would see the truth: A self-conscious and self-loathing individual, that is only driven by how people saw him, who was an addict, felt depressed most of the time, had troubled relationships, and was mostly beating himself up.

I walked around feeling completely numb to life, with short bursts of aliveness due to external events, but would fall back into a general grey monotone of a funk.

Symptoms started appearing soon thereafter. Namely:

• bouts of dysfunctional sadness

• narcolepsy (lots of sleep)

• social disengagement

• loss of appetite and libido

• a debilitating back pain.

My doctor brain went to medicine to try to fix its bodily problems. I went to:

1. a psychiatrist who prescribed Prozac

2. a neurologist and spine specialist who told me that “Everything looked healthy” despite the screaming pain in my vertebrae

3. a chiropractor who started giving me adjustments and massages.

4. A radiologist for an x-ray

I went on a depression and back pain rollercoaster ride. I would experience slight improvements and go back to more back pain, until I stumbled upon the game changing understanding that I want to share with you today.

Healing the Separation Wound and Regaining Our “selves”

It is now clear that the separation of mind and body that I learned in medicine is nothing but an illusion rooted in ignorance. A wound of its own accord: A self conviction that we can save ourselves without nature, that the rich can escape the suffering of the poor, and that each organ in our body can be healed alone.

This is eloquently debunked with hard science now with new research from various parts of the globe that show the relationship between personality1, immigration2, child maltreatment3 and more on autoimmune diseases in women, as well as a higher incidence of prostatic cancer in men with suppressed healthy expression of anger4.

Upon the emotional graveyard of what she could not afford to feel, Mee Ok erected an impressive edifice: a positive, can-do persona that not only kept her from experiencing her despair and impelled her to ignore her own needs, but also helped her achieve success beyond what she really believed was her due…Such hyperfunctioning on top of hidden inner distress is a recurring theme among the many autoimmune patients I’ve encountered in my years of practice and teaching.

Maté, Gabor. The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture (pp. 75-76). Penguin Publishing Group. Kindle Edition.

Finding Functional Medicine

The first clue I found was functional medicine, which adopts a model of health that incorporates everything that we are.

Family history, trauma, and genetics impact our mental, emotional and spiritual wellbeing which in turn affect our physiology, immunology and inflammatory pathways.

What was most liberating was that it promised a way out of disease via modifiable lifestyle factors. I started “hacking” my habits, my back pain and my mood. It worked for a while and I was excited about my data-optimized life for a bit as my health improved.

It made so much sense to me, and I became a certified functional medicine health coach.

However, I was still plagued by feelings of inadequacy and lived in a fear of the next episode of depression.

It was as though if I stopped doing these habits I would fall back into the spiral immediately, and I was working extra hard to make sure that never happened.

I needed something that helped me internally, rather than the layer of habits that seemed shaky and privy to life’s ebbs and flows.

A Deeper Path Towards Wholeness: Internal Family Systems

A few years later, after a big breakup, I found the first clue to a more sustainable path of healing: Internal Family Systems.

I stumbled upon it while reading Carl Jung and learning about the Shadow: that which we disown about ourselves and . I was frantically trying to make sense of the pain I felt in the breakup and finally found a therapist to work with who seemed to understand all of this stuff.

“The mono-mind paradigm has caused us to fear our parts and view them as pathological…we shame ourselves for not being able to control them. In other words, we hate what gets in our way.” Ph.D. Schwartz, Richard,

No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model

This was revolutionary for me, because it gave me a path to avoid over identifying with one feeling that was on my mind.

I started being aware of the overachiever in me, as a separate entity that I can talk to. Another part of me was the depressed guy that had an important message for me about how I lived my life. Suddenly I could hear him out and learn about what was making him so sad.

Even deeper, I could reach out to the younger insecure part of me that had carried wounds of insecurity and anxiety from adolescent middle school years and hold them with the tenderness and care that they yearned for.

This helped me realize that even if I were still living in a glass box of separation, I was certainly not alone inside of it.

The ice started to melt, and out of that process a certain feeling of confidence started to emerge in me.

I became much more outgoing, and I started tapping into a feeling of happiness I had only known from childhood.

I felt more like…myself. I started to love the guy again.

This was a very quick change to a problem that existed for a very long time.

“When we open to the reality of what is, even if we don’t like what is, it helps almost immediately.” Kristin Neff, Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power, and Thrive

As I became aware of more and more of these parts however, old patterns seemed to emerge out of nowhere: Beating myself up for not taming a part, or even worse, intellectualizing these parts of me and trying to fix them or discipline them.

In other words, I was still playing a mind game.

There was something else that was itching to heal.

Once again, I needed to go deeper.

The Missing Piece: Somatics and Body Sensations as Building Blocks of Experiences

The third piece of the puzzle came screaming at me through another back attack that was so bad I had to inject myself with pain killers to calm it down.

During the process of divorce, I somehow was lucky enough and clearly destined to be introduced to the magnificent Somatics teacher Staci Haines, author of The Politics of Trauma : Somatics, Healing and Social Justice.

She agreed that Internal Family Systems, while powerful, is done while sitting down, not moving, and was more ‘up there’ than ‘down here’. Even though it does go into the somatic sensations, it is still in the realm of the mind. Somatics then offered a new path for me to go deeper into what was blocking me in relationships and my path of healing.

As I started to learn and practice Somatics, I started to feel certain parts of my body that I did not feel before. My field of awareness expanded dramatically and suddenly what I understood intellectually started to become experiential.

The glass box I lived in started unveiling itself as a strong protective layer of armoring that Staci outlines as “armoring bands”. I was finally onto something.

This totally made sense to me from my years of medicine. There was this gigantic interconnected web of tissue underneath the skin called The Fascia,

‘I know this may sound strange, but so often what we are reacting to is not being able to tolerate what is happening in our own sensations, emotions, and experience. We react to get rid of the feeling, to push away the sensations, because they are associated with something intolerable, painful, and uneasy. Increasing our ability to “allow for” sensations and emotions gives us more choice and decreases our reactivity.’

Haines, Staci. The Politics of Trauma: Somatics, Healing, and Social Justice

This was all turbo charged by my Vipassana retreat which trains one to be with these feelings and accept the mindbody phenomenon as a continuum with which awareness and compassion as the way towards healing what ails us.

This is ultimately what brought me to the old wound of medicine, and being able to open these parts of my body that I had not felt before. As I know continue down this path of healing this wound of isolation, the sensations start coming back to me.

My response now is not to hold my breath or numb my pain, but to stand with dignity and courage and allow it to show itself to me.

“Lions aren't used to other creatures staring them down. It's a good tactic for life too; even if you're terrified inside, stare it in the eye.”
― Boyd Varty, Cathedral of the Wild: An African Journey Home

Final Thought: A True Sense of Freedom

What I hope you take away from today, is that by increasing your awareness of your mind, your body, and the interconnectedness of mindbody, you can start building your body’s natural capacity back, regain old powers in parts that we have shunned away, bounce back faster in conflicts, and become more innovative, confident, and compassionate .

In the next health essays, I will tackle further aspects of Somatic IFS that you can do to improve your health and tackle various parts through accessing the breath, movement, resonance, resilience and touch.

Sunday Practice Session, Meditation and Research Links

Here are 3 guided exercises that you can try out this week to expand your awareness of parts of your psyche and the bodily sensations they hold. You can also find the research footnotes and written instruction below.

This is available to paid members ($7 a month or $65 a year) to continue supporting this blog and podcast.

If for any reason you can’t afford this but still want access just email me by replying to this email and I will grant you a complimentary pass - no questions asked.

Many thanks to all of you supporting this work!

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Buckle up, kids.

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As promised, are 10 ways I have discovered/created over the past couple of years.

What are yours? Let me know in the comments.

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