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Selena Gomez says this type of therapy completely changed her life

Selena Gomez is no stranger to the living in the spotlight. Since debuting on Barney & Friends at age 7, the actress has catapulted to stardom on TV, in movies, and in the music world. Plus, she’s a charter member of the most famous squad in the world, along with Taylor Swift and Blake Lively—and she even holds the top spot on Instagram, as the single most-followed person on the app (yes, including Beyoncé and Kim Kardashian).

But just because she seemingly has it all doesn’t mean she’s not human. Exhibit A: her struggles with anxiety and depression.

“We girls, we’re taught to be almost too resilient, to be strong and sexy and cool and laid-back, the girl who’s down. We also need to feel allowed to fall apart.”

In a recent interview with Vogue, the 24-year-old opened up about her ongoing battle with mental health issues and the big (and small) changes she’s made to keep them in check.

During her Revival world tour, the star says she was overcome with feelings of insecurity and self-doubt. “My self-esteem was shot. I was depressed, anxious. I started to have panic attacks right before getting onstage, or right after leaving the stage,” she explains. “Basically I felt I wasn’t good enough, wasn’t capable. I felt I wasn’t giving my fans anything, and they could see it—which, I think, was a complete distortion.”

That realization led her to cancel the tour early and head to a three-month-long stint at a psychiatric facility in Tennessee, where she, along with six other “normal girls,” attended daily solo and group therapy to help deal with all facets of mental health. And she surrendered her cellphone during her stay there. Since then, she’s completely given up the reins to her Instagram account, fearing that she’ll get sucked back into the spiral. (Happens to the best of us.)

Post-treatment, Gomez has said she’s never felt better—and continues to keep up her therapy habit in Los Angeles, where she sees her shrink five days a week. And although she’s taking a break from tour and movies, she’s become a huge advocate for dialectical behavior therapy (DBT): a technique developed to treat borderline personality disorder by improving communication, regulating emotions, and incorporating mindfulness practices.

“DBT has completely changed my life,” she explains. “I wish more people would talk about therapy. We girls, we’re taught to be almost too resilient, to be strong and sexy and cool and laid-back, the girl who’s down. We also need to feel allowed to fall apart.” (She’s even producing a Netflix miniseries called 13 Reasons Why, which deals with social media pressure and teen suicide.)

Best of all, she’s focusing on being mindful—perhaps with a new beau of hers in tow?—and continuing to keep up her healthy habits, from ginger shots to rest days. “For a change,” she says, “I’m not eager to chase a moment. I don’t think there’s a moment for me to chase.”

From Kristen Bell to Ellie Goulding, many stars have been opening up about their mental health: Find out 4 things Bell taught us about depression. And hear how Goulding’s fitness routine helped her deal with anxiety.

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Why this supermodel-turned-yogi clears her “monkey glands” every a.m.

Welcome to My Morning Routine, where Angela Lindvall and other good-life gurus share their personal (frequently surprising, often healthy) morning rituals—to help you make your a.m.’s more awesome.

Angela Lindvall Model-turned-Kundalini teacher, mom, health coach, and environmental activist

I try to set my alarm pretty early because I have to get my kids to school, but I really enjoy having some time to myself first thing—so I’m usually up around 5:30 a.m.

In that very first moment, I keep my eyes closed and just let my mind wander. It always surprises me what my first thoughts are. Then, I try to focus in on what I’m grateful for—all the blessings in my life, projects I’m loving—and start the day off with positive thinking.

I don’t always do this, but occasionally—especially if I’m feeling down—I’ll make a list of all of the negative thoughts I have and turn them all into positives. I’ll record them and play that to myself first thing in the morning. It’s such an inspirational tool and it really sets the tone for the day.

I’ll head into the bathroom and do my business, splash water on my face, and clear out my monkey glands. That’s basically when you just spit and hack everything into the sink—sort of gross, but very effective. I’ll usually follow that up by drinking hot water and lemon.

I try to meditate or do yoga [every morning]. I’ll always incorporate some light breathing, stretching, and some sort of prayer just try to wake my body up gently. If I don’t have time to work out in the mornings, I’ll try to do tae kwon do in the evenings or a yoga or Pilates class in the afternoon.

I’ll usually make breakfast for myself—eggs, a little bit of sauteed greens, and piece of Ezekiel or sourdough bread. I also take all of my supplements and vitamins then: curcumin, vitamin D, fish oil, spirulina, and a digestive enzyme with my breakfast.

Throughout the entire morning, I’m always scrolling through my phone catching up on emails. I recently learned a really cool trick to get rid of all of my spam: I’ll type unsubscribe into the search bar, and delete all of the junk I don’t want.

Once my younger son’s off to school, I’ll go on a light 45-minute walk. I love to breathe in the morning air and just let my mind wander. When I’m back I’ll get in my sauna and sweat, submerge myself in cold water, and then finally start my day.

Working out in the mornings is hard—find out why Kayla Itsines never schedules an a.m. sweat session. Or add supplements to your schedule with these picks that could help give you your best skin yet.

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How Cate Blanchett maintains her crazy-glowy skin while traveling

Though Cate Blanchett wasn’t the one reverse-aging in The Curious Case of Benjamin Button, you could say she’s doing it IRL. The Australian beauty and Oscar-winning actress’ porcelain skin has remained virtually unchanged over the course of her uber-successful career.

Besides starting her day with lemon water (a celeb fave), wearing minimal makeup, and always covering up with sunscreen, the star revealed another key beauty secret that keeps her glowing—no matter how often she has to fly for work.

“I mask on the plane, but I wait until the lights go off.”

In a recent interview with Allure, Blanchett revealed how she deals with the dreaded (and drying) air on airplanes: She’s all about doing treatments mid-flight.

“I mask on the plane, but I wait until the lights go off,” she says (relatable to those of us who don’t quite have the guts to look like a scary movie villain in front of a bunch of strangers). “Although sometimes I’m so desperate I can’t wait, so I’ll put an eye mask on.”

Blanchett also notes that she keeps a facial mist with her for up-in-the-air skin refreshers. Hey, doing your beauty routine at 40,000 feet isn’t the craziest thing celebrities do while they travel—it’s not like Blanchett has her SoulCycle bike in tow, a la Lady Gaga. And let’s face it: You definitely can’t argue with her results.

Pro travel tip: Here’s how to fight jet lag forever with these genius hacks. And these are the best healthy snacks that wellness experts always pack in their carry-ons. 

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What it’s *really* like to sit in an infrared sauna for 30 minutes

Introducing Good Vibes, Well+Good’s new (woo woo) wellness video series where you’ll get a seriously immersive peek into the new age, the energy-charged, and the out-there stuff wellness influencers are buzzing about right now. 

Infrared sauna therapy is making waves with celebs, the wellness-obsessed, and detox-happy yogis from coast to coast. Case in point: Downtown New York City cool girls (and founders of Sky Ting Yoga) Chloe Kernaghan and Krissy Jones, who just installed an infrared sauna in their new, light-filled Tribeca studio.

So what’s the deal with infrared? The difference from a regular sauna is the invisible radiant energy, which raises your body’s core temperature rather than the temperature around you. Translation: It’s a total sweat fest (and, allegedly, an amazing detox).

We joined the business partners inside Sky Ting’s in-studio Higher Dose sauna for a peek at what the experience is really like. Important observations (“I feel like my organs are going to cook”) and hilarious real talk (“What’s the heat capacity for iPhones?”) above.

Want to try it yourself? Here’s your deep dive on the buzzy benefits of infrared heat, and the complete guide to having your most detoxifying sauna experience yet.

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Kristen Bell’s brilliant advice for boosting your innate confidence—and killing it in your career

In a sea of image-crazed celebrities, Kristen Bell is a refreshing breath of realness. She has a clear-eyed perspective on mental health, gets her perfume from Whole Foods, and is the definition of #relationshipgoals with also-funny actor Dax Shepard.

The actress is also incredibly wise—and someone you’d want in your circle of friends for life advice. Case in point? At a recent Create and Cultivate conference, Bell spilled some real-talk on aging in Hollywood and seriously game-changing confidence tips that anyone can apply to their own careers in order to be successful.

“There is a lot of excess noise that comes with allowing everyone to have a say in your self-worth.”

“I think there are professional challenges that come with age, but I also believe thoughts control your language and your language controls your life,” says Bell. “Negative thoughts attract and self-fulfill a negative outcome, so I do my best to reframe the picture and not allow future limitations to become my present ones.” So basically your mindset is key for how you act, which affects every aspect of your life (notice how when you’re down in the dumps, things seem to always go wrong?).

A natural people-pleaser, the star also had to figure out how to stop putting too much power in others’ expectations. “I reached a point where I learned, out of necessity, to divorce my need to please from my career,” she says. “It was the only way to survive the rejection and ultimately it was the key to success. There is a lot of excess noise that comes with allowing everyone to have a say in your self-worth. Once you shed that, you instantly become (ironically) a more likable version of yourself.”

But the most important advice to keep in mind? Messing up is totally okay and normal.

“It’s impossible to complete life’s balancing act with a perfect record,” says Bell.  “You are bound to wobble or misstep or even fall. It’s just part of the game. But dwelling in temporary defeat is what causes more permanent ones. So, it’s very important to be kind to yourself, shake it off and move forward.” Well said.

Here’s another (surprising) way to get ahead at your job. And this is how to give your career a major boost, according to your astrological sign. 

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This easy hack magically turns your water into a detoxifying green juice

Welcome to Well Done, Well+Good’s seriously tasty food (and drink!) video series, featuring easy-healthy-gorgeous recipes from the wellness scene’s buzziest chefs, nutritionists, and Instagram foodies.

You’ve come to accept this as a reality: Some mornings you just don’t have a crisper full of kale to make that fresh green juice you’re craving (or the 12 bucks to hand over at your local juice bar). The solution? This magic ingredient.

Chlorophyll—yup, the pigment you learned about in science class that gives plants their vibrant color—is a wellness-world fave for fighting inflammation, boosting immunity, and making your skin glow, not unlike your go-to glass of leafy greens.

“I would love to have a pressed juice every single day—but it’s pricey! Chlorophyll is an amazing alternative.”

All you have to do is stir in a few drops of the inky, flavorless liquid to a glass of H20, as demonstrated by Bond&Taylor‘s next-gen chef Alexis Bondaroff. You can buy it in a handy dropper bottle

—and, depending on the brand, 10 or so drops do the trick. Plus, “when you release those drops into a glass of water, it’s mesmerizing,” she notes.

Ultimately, it’s a budget-friendly health hack: “I would love to have a pressed juice every single day—but it’s pricey,” Bondaroff says. “Chlorophyll is an amazing alternative.” The math backs her up; one $23 bottle gets you glasses of chlorophyll water galore (like two dozen). Now that’s something to drink to.

Thirsty for more? Here’s the 411 on chlorophyll’s detoxifying properties and why everyone’s sipping it right now.

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Can going barefoot keep your brain young?

To keep your mind sharp, you could do crossword puzzles or try to learn a new language—basically anything that’s mind-boggling and takes practice. But a lesser-known way to maintain your cognitive abilities? Going barefoot.

“Your nervous system is especially sensitive in your feet,” says Emily Splichal, MD, podiatrist, human movement specialist, and Ashtanga yoga instructor. “And people don’t even realize that the nerves there age. The more we wear shoes, we take away that information between the feet and your brain. That’s why it’s important to be barefoot and stimulate your nervous system in that way.”

“Your nervous system is especially sensitive in your feet. And people don’t even realize that the nerves there age.”

She relates it to children—they’re often seen bouncing around. “Their nervous system is very sharp,” explains Dr. Splichal. “That’s how that system is shaped—learning how to walk and stand.” As you grow older, however, that’s when you start wearing cushioned footwear—which she says detaches you from allowing your nerves to connect with your mind. Ultimately, that function can become a little slower.

It may sound like a wild claim, but studies actually (somewhat) back it up. Dubbed “earthing,” standing on the ground barefoot is found to reduce blood viscosity (linked to cardiovascular disease) and helps with overall physiological functioning.

To reap the benefits without having to literally walk in dirt (or worse, city streets), Dr. Splichal recommends opting for minimal sneakers and thinner yoga mats—and just being shoeless on the reg.

“I encourage people to get barefoot stimulation every day,” she says. “If you can do at least two physical activities a week—whether yoga, Pilates, or strength training—you’ll get a prolonged intent behind your foot. Intentionally contracting your foot and doing balance poses connects to your core and is very beneficial, granted it’s on a flat or stimulating surface.”

Okay, great—all the more reason to kick off your shoes (and socks!) at the end of a long day.

It also helps to smile—because happiness is key to better brain function. And these brain-boosting supplements are like Adderall for multitaskers. 

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The 2 vitamins that cured Lo Bosworth’s anxiety

Anyone who experiences anxiety regularly—whether in the form of sudden panic attacks or a constant, apprehensive state—knows how isolating it can feel. But lately, more people are coming forward and sharing their personal struggles.

Recently, Lo Bosworth joined the growing list of celebrities including Ellie Goulding, Kendall Jenner, and Kristen Stewart in opening up about her experience. On her website, she shares that on the outside, it looked like she had it all—including an awesome new feminine wellness company. She was killing it at work and in her personal life. No one would suspect that she was privately struggling with insomnia, a racing mind, and impulsive behavior.

“I mean, can you imagine having a 60-day-long panic attack? I can now—I lived it.”

“That all developed into a feeling of anxiety that lasted for almost two months without any relief,” Bosworth explains. “I mean, can you imagine having a 60-day-long panic attack? I can now—I lived it.”

She started therapy and medication, but showed no progress even after eight months. And then a blood test revealed the problem: she was deficient in vitamin B12 and vitamin D. Bosworth was shocked. She was young and ate healthy. How could this happen? It turned out her genes had a mutation.

Armed with this new knowledge, she upped her supplement intake and started taking probiotics. In addition to more vitamin D and B12, she started taking magnesium, turmeric, vitamin D3, serenol (for PMS), and omega-3s.

Ready for the happy part? Six months later, she was 100 percent back to her happy self.

Bosworth’s wellness journey shows that even if you live a healthy life, your body could be missing something—and that can affect your happiness in major ways. And while popping a supplement might not be your quick fix, since vitamin D and B12 are linked to lowering anxiety, it’s worth a shot and is something everyone can benefit from.

If you are anxiety-prone, here are some ways to feel better au naturel—AKA without medication—and these 10 ways to be more calm may help, too. 

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The one natural ingredient that keeps your bleached hair healthy, according to Zoe Kravitz

With every drastic beauty transformation, adjustments must be made so you can care for your new look, whether it’s totally different hairstyle, a (healthy) gel manicure, or anything else in between.

That’s especially the case for bleached hair, as Zoe Kravitz knows. The rockstar spawn and actress on HBO’s Big Little Lies recently dyed her black mane a white-hot blonde, which seems to be trending nowadays (just look at Allison Williams and Cara Delevigne).

Though the new ‘do certainly isn’t done in a natural way—it’s called bleached for a reason—Kravitz has proven that you can still care for dramatically lightened look while staying on the non-toxic side of things.

What’s the actress/musician/general badass using to keep her locks on lock? Coconut oil (of course), according to Vogue.

“My hair breaks really easily, and I think I leave a trail of blonde hair everywhere I go right now,” Kravitz says. But she has found that the MVP of natural beauty has helped her care for her tresses, which have certainly gone through a lot in terms of her dye job.

It’s something other stars have been hip to, as well—Eva Mendes, Nicole Richie, and Priyanka Chopra all use the tropical oil for lust-worthy, healthy hair. Hey, sometimes the best answer is the simplest one.

Coconut oil’s not the only natural wonder out there—you’re probably using jojoba without knowing it. And  have you tried tea tree? It’s another multitasker—here are 5 brilliant ways to use it. 

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Is Beyonce secretly in your SoulCycle class?

I’d imagine that eating for two is probably one of the more enjoyable parts of pregnancy. (An extra serving of vegan ice cream? Yes please!) Strapping into a spin bike and tapping it back, though? Not so much.

But that’s exactly what Beyonce is doing on the reg—except, in her case, she’s spinning for three. (If you haven’t heard the earth-shattering news: The superstar’s pregnant with twins.)

Beyonce’s been spotted frequenting SoulCycle (probably decked out in Ivy Park) just about every day, with hubs Jay-Z in tow.

According to Us Weekly, Beyonce’s been spotted frequenting SoulCycle (probably decked out in Ivy Park) just about every day, with hubs Jay-Z in tow. (Couples who sweat together…win Grammies together?) She’s also been seen at the high-energy spinning studio with former Destiny’s Child bandmate/current BFF (and SoulCycle aficionado) Kelly Rowland—where they’ve perhaps been getting in formation like the good ol’ days.

The Lemonade singer clearly understands that it’s totally healthy to exercise while expecting—something that fit moms-to-be in the W+G universe have known for years. See, maybe you have more in common with Queen Bey than you realized.

Now that you know Beyonce’s favorite pregnancy workout, check out the way these fitness instructors prefer to stay active while pregnant. And yes, exercise can affect your fertility.

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The avocado emoji just got one-upped

When it comes to emojis, your metaphysical options are fairly limited—it’s either the crystal ball, mala beads…or nothing. (Meanwhile, there are 12 different train emojis. Really?)

But a new tech start-up, Happy Noise, has developed a genius way to bring some woo-woo pizzazz to your group chats. It’s designed electronic talismans to help dispel the negative juju and bad news that light up your phone each day—think palo santo sticks, amethyst crystals, kale smoothies, and more. “For example, by texting a sage emoji, you virtually cleanse your digital space,” explains Jaspre Guest, the company’s co-founder. “Happy Noise was created for the sole purpose of cleansing our feeds.”

Guest and her partner Fabrizio Babino take their healing mission super seriously. They waft sage smoke around each tiny icon before it goes live, and recommend infusing the emojis with an intention when you project them out into the world.

“I visualize what I’m sending to help that person manifest what they need—like protection, success, or joy,” Guest says. “My friend had surgery the other day and I sent her Archangel Rafael, who’s the angel of health with his healing green light.”

Happy Noise’s new app, which costs $.99, has over 100 high-vibe emojis that can be downloaded on either your iPhone or Android (they also turned a few of them into super-cute enamel pins for $10).

Plus, like Lena Dunham and Beth Cooke told W+G, there’s nothing worse than giving away an IRL crystal to someone who doesn’t appreciate it. With these digital amulets, you can bestow good vibes while keeping your actual stash intact—insert praise hands emoji here.

Your phone’s not the only unexpected place to find crystal healing. Here’s how to bring their good vibes into your closet, water bottle, and makeup bag. 

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Bella Hadid’s genius trick for getting a great night’s sleep

You might have tried everything under the sun to get more high-quality zzz’s—hitting the sack in the buff, sudsing up with beer shower a la Margot Robbie, or sipping on some sleepytime tea.

But according to Bella Hadid, the one do-anywhere trick you might be missing out on is setting your bedtime to a soundtrack.

In a new interview with Teen Vogue, the 20-year-old model shares her secret for getting a solid night of rest, no matter where in the world her schedule takes her. (Currently? To the runways at Paris Fashion Week.)

“I recently started listening to meditation music, which makes me have a deeper sleep, even if I just have four hours,” Hadid shares. “I’m usually out by the fourth song.” Her favorite: iTunes’ 50 Best Meditation Songs Collection.

Between this solid advice and Gigi’s brilliant butt-sculpting hack, it seems like the Hadid sisters might be as good at sharing wellness tips as they are at scoring fashion campaigns.

If you’re still struggling to get a good night’s sleep, find out the surprising ways your partner might sabotaging your slumber. Or see the 5 things that actually affect you while you snooze, according to Dr. Oz. 

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For this new natural beauty brand, “anti-aging” is a bad word

When two beauty industry veterans from an uber-fancy brand decide to to create a plant-based line on their own, you take notice. Opting to leave La Prairie—which features products infused with caviar and gold priced from $200 to $1,165—was a big move, but one that both Renee Tavoularis and Lynne Florio were compelled to do. Why? Because, in their own lives, they were focusing more and more on wellness.

“We wanted to deliver natural, organic, plant-based products due to our belief that beauty lies within nutrition and lifestyle,” says Florio of the duo’s upcoming skin-care line, called Planted in Beauty. “We want to help people become the healthiest version of themselves.”

“Instead of fighting aging or anti-aging, we embrace healthy aging—even celebrate it.”

And because they’re basically creating something they want for themselves, the high-end beauty alums believe it’ll have extra appeal for their age group: women in their late 30s, early 40s.

But don’t expect a focus on anti-aging with this skin-care line. “Instead of fighting aging or anti-aging, we embrace healthy aging—even celebrate it,” says Tavoularis. Florio adds that they’re appealing to those who are more concerned with feeling good than “fixing sick.”

Photo: Planted in Beauty

The line will include seven different products, with different cleansers, serums, and moisturizers that each have specific benefits, ranging from $65 to $250. It launches in April, as part of a website called Well Within Beauty that’ll focus on nutrition, beauty, and lifestyle for a holistic approach to well-being.

“Lynne and I have worked over 20 years together, and over the last couple of years we spoke a lot about collaborating on our own brand,” says Tavoularis, a certified integrative nutrition health coach, who adds that The Planted in Beauty line is manufactured based on European guidelines—much more stringent than US rules. (Is it a surprise that two La Prairie vets have high standards?) “We want to help people become the healthiest version of themselves.”

Also new in the clean beauty world? Birkenstock’s upcoming skin-care line. Yes, really. And beauty boutique Bluemercury is expanding its natural product selection across the country.

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Is your avocado toast revving up your libido?

It’s true certain foods have the ability to lift your libido, but it’s not just about what you eat—it’s about when you eat it, according to Alisa Vitti (AKA “the hormone whisperer”). Here, the Wellness Council member gives the 411 on how consuming certain foods—avo FTW!—during the different phases of your period can super-charge your sex life. 

Here’s the biggest myth I want to bust: Seeing your sex drive take a major nosedive is not a normal part of aging. Not only are you entitled to great sex as you get older, but your quality of life depends on it. Having a rockin’ libido boosts your vitality, creativity, fertility, and all-around energy.

Yes, it’s true that all women have monthly hormonal highs and lows that directly impact their desires. But it’s possible to take advantage of your body’s natural chemistry and enhance your romantic life by incorporating the right foods at the ideal times in your menstrual cycle in order to increase arousal.

So why does your sex drive slow down? Keep reading to find out—as well as how to sync your diet (and your sex life) with your menstrual cycle for serious satisfaction.

Photo: Stocksy/Guille Faingold

Why your libido is lagging

If you’re seeing your sex drive slip, you’re probably missing the two crucial testosterone surges your body should get every month that make you feel sexy and ready to pounce on your partner.

There are lots of reasons these testosterone spikes can fail to show up, but hormonally speaking, you can usually narrow down the cause of a low libido to three specific sources: fried adrenals, certain medications, (including birth control, which can lower your body’s natural testosterone levels), and high estrogen (some not-so-great food choices can mess up your digestion, leading to an excess of the female sex hormone).

So what’s a girl to do? Two words you may be familiar with if you know my style: cycle syncing.

When you sync your diet, lifestyle, and bedroom habits to your natural chemistry, you have the power to reclaim your body’s intuition and get your libido on track and better than ever.

You may have heard me use this term before to describe the process of eating and working out in a way that capitalizes on your body’s natural hormonal fluctuations during each week of the month—called the follicular, ovulatory, luteal, and menstrual phases.

When you sync your diet, lifestyle, and bedroom habits to your natural chemistry, you have the power to reclaim your body’s intuition and get your libido on track and better than ever.

Of course, all of this is contingent upon you being healthy, menstrually speaking—something you can maintain by tracking your period and balancing your hormones. In fact, you can start having a better period as soon as next month, with a supercharged sex life to go with it.

Yes please, right? Here’s how to start.

Photo: StockSnap/Sonja Langford

Follicular phase (before you ovulate, but after your period)

What to eat: Honey. Though science has yet to connect the sweet stuff to sex drive, this ancient aphrodisiac does contain hormone-regulating boron and nitric oxide, an essential component of arousal.

Passion play: Your drive is naturally low right after your period, so extra attention goes a long way here. Focus on the touchy, non-penetrative aspects of sex. That means lots of foreplay to get you mentally and physically prepped.

Photo: FoodiesFeed/Jakub Kapusnak

Ovulatory phase

What to eat: Strawberries and figs. Strawberries are the symbol of Venus, the Roman goddess of love, for good reason: They contain antioxidants and phytochemicals, and their symbolic power can get you mentally in the mood. The fiber and potassium in figs makes them another great hormone balancer. Plus, they’ve been associated with arousal since the times of ancient Greece—try dipping them in honey for a sensual treat.

Passion play: This is when your testosterone and estrogen levels are at their highest. So if you’re into quickies, now’s the time of the month to have them—all those sky-high hormones mean you won’t need a lot of foreplay.

Photo: FoodiesFeed/Jakub Kapusnak

Luteal phase (after you ovulate, but before your period)

What to eat: Asparagus and artichokes. Not exactly the sexiest of veggies, but asparagus contains aspartic acid, which can help prevent fatigue as well as low libido, while artichokes have an ancient connection to libido.

Passion play: Your estrogen, progesterone, and testosterone levels drop the closer you get to menstruation. That means you’ll need extra stimulation to climax. Now’s the time to break out any toys that help you increase sensation.

Photo: Thinkstock/Katyenka

Menstrual phase

What to eat: Avocados. Ancient Aztecs actually relied on avocados to incite sexual passion. They’re a great source of bioidentical testosterone, which will supplement your body when it’s lacking the natural stuff.

Passion play: Some women feel extra turned on this week because of the increased pressure in their pelvic and pubic area. But if you’re having cramps or migraines because of your period, you might want to try achieving pain-relieving orgasm with a partner or solo. Follow your instinct and do what feels right for you. It’s also perfectly okay to take a little celibacy break.

Alisa Vitti, HHC, is a women’s hormone expert, an integrative nutritionist and a member of Well+Good’s Wellness Council, a handpicked holistic health squad that gives the best advice this side of your own personal guru. She is also the best-selling author of WomanCode, the creator of the MyFLO hormone-balancing period tracker app, and the founder of FLOLiving.com, a virtual health center that supports women’s hormonal and reproductive health. Follow her on Facebook, Twitter, Pinterest, and Instagram. 

What should Alisa write about next? Send your questions and suggestions to experts@wellandgood.com. 

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Is this the hardest move in Pilates?

Mat Pilates has a reputation for being a rather low-key workout—you know, the kind you do when you’re on your lunch break and don’t have time to shower. But if you want to turn up the intensity on your next floor routine, the one move you need to try is the boomerang—just make sure you’ve got some dry shampoo at the ready.

Never heard of it before? That’s because most instructors don’t even teach the boomerang in group classes, reserving it for only their most seasoned one-on-one clients. (Yes, it’s that hard to pull off.)

The posture’s a mash-up of two moves most Pilates students are familiar with: the roll-over and the teaser. But gracefully flowing through them both requires even more strength and flexibility than either one alone, particularly in the back muscles and abs.

“Unless you have an incredible amount of coordination, stability, and core control, this is going to be an extremely hard exercise to do.”

“Unless you have an incredible amount of coordination, stability, and core control, this is going to be an extremely hard exercise to do,” warns Jennie Brooks, owner of Charleston, SC Pilates hotspot (with arguably the prettiest view of the city) Longevity Fitness.

In other words, the boomerang isn’t for everyone, particularly if you’re pregnant or have osteoporosis, back issues, or a neck injury. But for those who are up for the challenge, Brooks swears it’s one of the most liberating movements Pilates has to offer—not to mention that it’ll give you killer posture, long and strong legs, and a rock-solid core.

Keep reading for a step-by-step guide to pulling off this Pilates power move.

Step 1: Sit tall

“This exercise moves the whole body through space with a rolling, rocking motion,” explains Brooks. The key, she says, is to execute the boomerang slowly and with control to prevent injury. “You really need to know where your body is in space and where it needs to go,” she stresses.

Once you’ve psyched yourself up, start by sitting tall on your mat, legs out in front of you, ankles crossed, and hands down by your sides.

Why crossed ankles? “The main purpose of this exercise is control, so being able to crisscross your legs adds that extra challenge,” explains Brooks.

Step 2: Roll back

With a scooped belly and round back, lower yourself one vertebra at a time until you’re lying flat on the floor. Immediately let your legs roll up and overhead, bringing them parallel to the mat—keeping your legs crossed—while reaching both arms forward.

Now make like Misty Copeland by crisscrossing your legs ballerina style, leaving the opposite leg on top.

Step 3: Pull up into teaser

Drawing inward with a scooped belly and round back, pull up into a V-sit (teaser) position, ankles crossed and arms lifted up overhead. If you need to modify, come into teaser from a tabletop position, knees bent.

From here, interlace your fingers behind you, arms outstretched, and lift your chest. (Hands by your sides is also fine for those with tight shoulders.)

  Step 4: Lower legs—then head

Finally, slowly lower your legs down to the floor, arms reaching overhead, bringing your nose down toward your knees. Then, roll back up, bring your hands down by your sides, and do it all again. This power move takes practice but adds a unique, playful element to any routine once you learn to execute it properly, promises Brooks.

“There aren’t a ton of Pilates exercises that have a flow to them,” she explains. “People have fun with it when they can do it right.” Plus, the post-workout burn the boomerang returns is exactly what’ll keep you coming for more.

Once you’ve mastered the boomerang, see if you can conquer the hardest moves in HIIT and yoga. 

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#WhyIYoga: To ditch the “perfect” trap

Whether you’re a just-hooked newbie or seasoned yogi, your reasons for turning to yoga are personal. Physical strength? Balance in your day-to-day? Serious vibes? There’s no wrong answer—and CorePower Yoga gets that. On the eve of the national megabrand’s arrival in New York City (look out for its Upper West Side debut in late spring!), we’re teaming up to highlight the inspiring stories behind its star instructors. Because every #WhyIYoga moment = goals.

Chasing perfection is something we all struggle with in one form or another—even though doing so is a total confidence-killer. And for six-year CorePower Yoga vet Lara Gobins, discovering yoga was the antidote.

“Yoga creates possibilities,” she explains. “If you are open, anything is truly attainable. I tell my students to let go of any expectations and just allow themselves to exist—your body and breath, free of external clutter, [make] the world seem clearer.”

But for Gobins, a former classical musician who didn’t get into yoga until 2009, it wasn’t a direct path toward enlightenment. “The majority of my life consisted of studying music and performing with live orchestras,” she says. “I was feeling this weird conscious flip in my head. It’s a very perfectionist craft—I was trying to figure out who I was, and I knew that wasn’t me.”

“Yoga creates possibilities. If you are open, anything is truly attainable.”

So the lifelong oboist, who had performed at Lincoln Center and Carnegie Hall, quit. “I realized that I was 40 pounds overweight, and really unhappy with my body and where I fit into the world,” Gobins explains. After her friends raved about CorePower Yoga, she decided to give it a try, and left her first class “awestruck, sweaty, and so alive.”

“I’m not a naturally athletic person,” Gobins says, explaining that she felt more at home in a music practice room than on a mat. But she persisted, and lost 40 pounds in the process. “Not only was I physically lighter, but mentally lighter.”

Two years later, she started teaching as a CorePower Yoga instructor—and now joins the New York City team as studio manager this spring. Even today, she strives to instill her message about having compassion for others—and yourself. “That’s all we think about when we obsess with perfection,” she says. “A conversation not going the way it should have, or not eating exactly what I should be eating. In my practice, I work to get rid of that perfection.” 

Scroll down for the pose that makes Gobins feel like she can accomplish anything—plus, her favorite studio swag. (Hint: There’s cashmere involved.)

Photo: Tim Gibson for Well+Good

Her signature approach

“We’re the first people to tell ourselves what we can’t do, and we don’t ever really tell ourselves what we can do,” Gobins says. “Yoga helps us see what we’re really capable of.”

To that end, she gives it her all in the studio. On top of Yoga Sculpt, CorePower’s signature class that features weights and a heart-pumping flow (Gobins blasts Lady Gaga on the reg), she loves teaching C2, a more advanced class where instructors create their own sequences.

“What CorePower does that I love is that it’s safe,” she says. “Your body is always going to feel amazing when you get out of class, regardless of how much you did or how little you did.”

Photo: Tim Gibson for Well+Good

Her favorite pose

The pro yogi nails traditional headstand with a combination of physical prowess and serious focus. While it looks like you might be able to just kick your legs up into the pose, Gobins says that isn’t the case—it’s a gradual shift in movement.

“The core strength it takes to lift your legs slowly, and then overhead, truly makes you feel you can accomplish anything,” she explains. “This is the supreme pose of strength and surrender.”

Graphic: Jenna Cantagallo

1. RMS Beauty Ultimate Makeup Remover Wipe, $1; 2. Apple Watch, $269; 3. Meditations from the Mat by Rolf Gates, $15; 4. Alo Rib Support Tank, $62; 5. Kit and Ace Travel on Cardigan, $198; 6. Old Delhi Music Harmonium, $499

Gobins employs a plethora of must-haves to stay focused, both on and off the mat: a sturdy tank, on-the-go coconut oil facial wipes for a post-class swipe, and an Apple Watch to control volume and tracks while she teaches. “That way, I can truly focus on connection and what I’m talking about, rather than running back and forth,” she notes.

Meditation books help her to stay focused, and cashmere cardigans are an essential for running in and out of the studio. One recent purchase? A piano-accordion hybrid often used in Indian music. “Not only has this brought more mindfulness to sound therapy for myself,” she says, “but it’s also a tactile way to utilize my music degree!” Talk about coming full circle.

Stay tuned for CorePower Yoga’s first NYC studio in late spring. To learn more, go to corepoweryoga.com 

Top photo: Tim Gibson for Well+Good