1 OCT 2018 · Holly DressOFF Is a poet, mother of 4 and a native Floridian. She has bipolar and wasn’t diagnosed correctly until her 40’s. She believes that self-love and good mental health should be a part of ones daily routine. She manages her bipolar without medication and believes a healthy lifestyle is a must to maintain one's health and found healing with her poetry. Published her 1st book of poetry over the summer of 2018 titled 30 Different Microphones In 30 Days which can be found on Amazon  - https://amzn.to/2KOnUtI and will be releasing her 2nd book in the 4th quarter of this year. Active in the South Florida community by participating at open mics and speaking her poetry which consists of self-love and mental health awareness. She writes poetry for Palm Beach Happening in a weekly column titled Poems With Purpose. Has also had her own radio show in the past. Recordings and recent poems from her upcoming book can be found on YouTube channel Pause Reflect Move Forward. The message can also be found on Facebook, Instagram, and on her website PauseReflectMoveForward.com Metamorphus is an organization dedicated to helping people using modern day tools in a world that's always changing. Our goal is to provide a free and accessible resource to those suffering from mental health worldwide. Together, we can revolutionize the mental health crisis that is unfolding today with your help.  You can expect helpful content like: - Daily Lifestyle Challenges - Introspective Interviews with Leading Professionals - Healthy Living Tips & Advice - Personal Mental Health Struggle Stories Please contact us if you would like to chat, feedback, and guest queries. Email - info@metamorphus.org Website - metamorphus.org Follow Us on Social Media Instagram - https://www.instagram.com/metamorphus_org/ Twitter - https://twitter.com/Metamorphus_Org Facebook - https://www.facebook.com/Metamorphus.org/ Mark Metry - https://www.instagram.com/markmetry/ Brendan Cutuli - https://www.instagram.com/cutulib/

19 JUL 2018 · William Jiang, MLS had a severe paranoid psychotic break from reality at nineteen years of age and now is quite sane and knows how to achieve and maintain mental health, naturally. He wants people to think about how to live healthier in this society that is getting mentally and physically sicker. This is why he is the author of 69 books in English, Spanish, Portuguese, and French which have gone to #1 in the USA and have sold in Canada, the United Kingdom, Spain, Mexico, Argentina, France, Germany, India, Australia, Italy, and Japan. He is a former Columbia Psychiatry Medical Library Chief, designer, and he is a speaker of English, Spanish, French, and Portuguese. Mr. Jiang's critically-acclaimed autobiography is "A Schizophrenic Will: A Story of Madness, A Story of Hope." Mr Jiang and his intense 25+ year struggle with schizophrenia is iconoclastic because he challenges us to think differently about stereotypes of mental illness. His peers would be world movers like Philip K. Dick, John Nash, and Elyn Saks. Most movies and media news paint one-dimensional, thinly drawn caricatures of mentally ill people, instilling fear. Refreshingly, words that could describe Mr. Jiang's life and work include: brilliant, passionate, artistic, profound, knowledgeable, inspirational, and even "wise teacher". Mr. Jiang’s magnum opus in the field of psychiatry is "The Medical Librarian's Guide to Natural Mental Health: Anxiety, Bipolar, Depression, Schizophrenia, and Digital Addiction: Nutrition, and Complementary Therapies, 4th edition" where Mr. Jiang shares deep insights into non-pharmaceutical natural strategies that are all-too-needed in this world of Big Macs and XBoxes. - http://www.mentalhealthbooks.net/ Metamorphus is an organization dedicated to helping people using modern day tools in a world that's always changing. Our goal is to provide a free and accessible resource to those suffering from mental health worldwide. Together, we can revolutionize the mental health crisis that is unfolding today with your help.  You can expect helpful content like: - Daily Lifestyle Challenges - Introspective Interviews with Leading Professionals - Healthy Living Tips & Advice - Personal Mental Health Struggle Stories Please contact us if you would like to chat, feedback, and guest queries. Email - info@metamorphus.org Website - metamorphus.org Follow Us on Social Media Instagram - https://www.instagram.com/metamorphus_org/ Twitter - https://twitter.com/Metamorphus_Org Facebook - https://www.facebook.com/Metamorphus.org/ Mark Metry - https://www.instagram.com/markmetry/ Brendan Cutuli - https://www.instagram.com/cutulib/

6 JUL 2018 · Challenge 27: Today is a day of awareness. Try to consciously monitor your emotions and embrace mindfulness and re-avulate when negativity arises. Metamorphus is an organization dedicated to helping people using modern day tools in a world that's always changing. Our goal is to provide a free and accessible resource to those suffering from mental health worldwide. Together, we can revolutionize the mental health crisis that is unfolding today with your help.  You can expect helpful content like: - Daily Lifestyle Challenges - Introspective Interviews with Leading Professionals - Healthy Living Tips & Advice - Personal Mental Health Struggle Stories Please contact us if you would like to chat, feedback, and guest queries. Email - info@metamorphus.org Website - metamorphus.org Follow Us on Social Media Instagram - https://www.instagram.com/metamorphus_org/ Twitter - https://twitter.com/Metamorphus_Org Facebook - https://www.facebook.com/Metamorphus.org/ Mark Metry - https://www.instagram.com/markmetry/ Brendan Cutuli - https://www.instagram.com/cutulib/

5 JUL 2018 · Challenge 26: Reach out to an old friend reminsece and catch up. Metamorphus is an organization dedicated to helping people using modern day tools in a world that's always changing. Our goal is to provide a free and accessible resource to those suffering from mental health worldwide. Together, we can revolutionize the mental health crisis that is unfolding today with your help.  You can expect helpful content like: - Daily Lifestyle Challenges - Introspective Interviews with Leading Professionals - Healthy Living Tips & Advice - Personal Mental Health Struggle Stories Please contact us if you would like to chat, feedback, and guest queries. Email - info@metamorphus.org Website - metamorphus.org Follow Us on Social Media Instagram - https://www.instagram.com/metamorphus_org/ Twitter - https://twitter.com/Metamorphus_Org Facebook - https://www.facebook.com/Metamorphus.org/ Mark Metry - https://www.instagram.com/markmetry/ Brendan Cutuli - https://www.instagram.com/cutulib/

4 JUL 2018 · Challenge 25: Be Mindful and Identify Positive/Negative Emotions. Write them down and reflect on your intentions vs actions. Metamorphus is an organization dedicated to helping people using modern day tools in a world that's always changing. Our goal is to provide a free and accessible resource to those suffering from mental health worldwide. Together, we can revolutionize the mental health crisis that is unfolding today with your help.  You can expect helpful content like: - Daily Lifestyle Challenges - Introspective Interviews with Leading Professionals - Healthy Living Tips & Advice - Personal Mental Health Struggle Stories Please contact us if you would like to chat, feedback, and guest queries. Email - info@metamorphus.org Website - metamorphus.org Follow Us on Social Media Instagram - https://www.instagram.com/metamorphus_org/ Twitter - https://twitter.com/Metamorphus_Org Facebook - https://www.facebook.com/Metamorphus.org/ Mark Metry - https://www.instagram.com/markmetry/ Brendan Cutuli - https://www.instagram.com/cutulib/

3 JUL 2018 · Challenge 24: Go outside today and enjoy the beautiful sun for an hour but feel free to stay as long as you would like. Overeating, poor memory formation, learning disorders, depression—all have been linked in recent research to the over-consumption of sugar. And these linkages point to a problem that is only beginning to be better understood: what our chronic intake of added sugar is doing to our brains. According to the U.S. Department of Agriculture (USDA), the average American consumes 156 pounds of added sugar per year. That's five grocery store shelves loaded with 30 or so one pound bags of sugar each. If you find that hard to believe, that's probably because sugar is so ubiquitous in our diets that most of us have no idea how much we're consuming. The Centers for Disease Control (CDC) puts the amount at 27.5 teaspoons of sugar a day per capita, which translates to 440 calories—nearly one quarter of a typical 2000 calorie a day diet. The key word in all of the stats is "added." While a healthy diet would contain a significant amount of naturally occurring sugar (in fruits and grains, for example), the problem is that we're chronically consuming much more added sugar in processed foods, generally in the rapidly absorbed form of fructose. That's an important clarification because our brains need sugar every day to function. Brain cells require two times the energy needed by all the other cells in the body; roughly 10% of our total daily energy requirements. This energy is derived from glucose (blood sugar), the gasoline of our brains. Sugar is not the brain's enemy—added sugar is. Research indicates that a diet high in added sugar reduces the production of a brain chemical known as brain-derived neurotrophic factor (BDNF). Without BDNF, our brains can't form new memories and we can't learn (or remember) much of anything. Levels of BDNF are particularly low in people with an impaired glucose metabolism—diabetics and pre-diabetics—and as the amount of BDNF decreases, sugar metabolism worsens. Metamorphus is an organization dedicated to helping people using modern day tools in a world that's always changing. Our goal is to provide a free and accessible resource to those suffering from mental health worldwide. Together, we can revolutionize the mental health crisis that is unfolding today with your help.  You can expect helpful content like: - Daily Lifestyle Challenges - Introspective Interviews with Leading Professionals - Healthy Living Tips & Advice - Personal Mental Health Struggle Stories Please contact us if you would like to chat, feedback, and guest queries. Email - info@metamorphus.org Website - metamorphus.org Follow Us on Social Media Instagram - https://www.instagram.com/metamorphus_org/ Twitter - https://twitter.com/Metamorphus_Org Facebook - https://www.facebook.com/Metamorphus.org/ Mark Metry - https://www.instagram.com/markmetry/ Brendan Cutuli - https://www.instagram.com/cutulib/

2 JUL 2018 · Challenge 23: Disconnect from the internet and enjoy 30 minutes on an activity in the real world! Overeating, poor memory formation, learning disorders, depression—all have been linked in recent research to the over-consumption of sugar. And these linkages point to a problem that is only beginning to be better understood: what our chronic intake of added sugar is doing to our brains. According to the U.S. Department of Agriculture (USDA), the average American consumes 156 pounds of added sugar per year. That's five grocery store shelves loaded with 30 or so one pound bags of sugar each. If you find that hard to believe, that's probably because sugar is so ubiquitous in our diets that most of us have no idea how much we're consuming. The Centers for Disease Control (CDC) puts the amount at 27.5 teaspoons of sugar a day per capita, which translates to 440 calories—nearly one quarter of a typical 2000 calorie a day diet. The key word in all of the stats is "added." While a healthy diet would contain a significant amount of naturally occurring sugar (in fruits and grains, for example), the problem is that we're chronically consuming much more added sugar in processed foods, generally in the rapidly absorbed form of fructose. That's an important clarification because our brains need sugar every day to function. Brain cells require two times the energy needed by all the other cells in the body; roughly 10% of our total daily energy requirements. This energy is derived from glucose (blood sugar), the gasoline of our brains. Sugar is not the brain's enemy—added sugar is. Research indicates that a diet high in added sugar reduces the production of a brain chemical known as brain-derived neurotrophic factor (BDNF). Without BDNF, our brains can't form new memories and we can't learn (or remember) much of anything. Levels of BDNF are particularly low in people with an impaired glucose metabolism—diabetics and pre-diabetics—and as the amount of BDNF decreases, sugar metabolism worsens. Metamorphus is an organization dedicated to helping people using modern day tools in a world that's always changing. Our goal is to provide a free and accessible resource to those suffering from mental health worldwide. Together, we can revolutionize the mental health crisis that is unfolding today with your help.  You can expect helpful content like: - Daily Lifestyle Challenges - Introspective Interviews with Leading Professionals - Healthy Living Tips & Advice - Personal Mental Health Struggle Stories Please contact us if you would like to chat, feedback, and guest queries. Email - info@metamorphus.org Website - metamorphus.org Follow Us on Social Media Instagram - https://www.instagram.com/metamorphus_org/ Twitter - https://twitter.com/Metamorphus_Org Facebook - https://www.facebook.com/Metamorphus.org/ Mark Metry - https://www.instagram.com/markmetry/ Brendan Cutuli - https://www.instagram.com/cutulib/

29 JUN 2018 · Challenge 22: Start eliminating your intake of sugar! Overeating, poor memory formation, learning disorders, depression—all have been linked in recent research to the over-consumption of sugar. And these linkages point to a problem that is only beginning to be better understood: what our chronic intake of added sugar is doing to our brains. According to the U.S. Department of Agriculture (USDA), the average American consumes 156 pounds of added sugar per year. That's five grocery store shelves loaded with 30 or so one pound bags of sugar each. If you find that hard to believe, that's probably because sugar is so ubiquitous in our diets that most of us have no idea how much we're consuming. The Centers for Disease Control (CDC) puts the amount at 27.5 teaspoons of sugar a day per capita, which translates to 440 calories—nearly one quarter of a typical 2000 calorie a day diet. The key word in all of the stats is "added." While a healthy diet would contain a significant amount of naturally occurring sugar (in fruits and grains, for example), the problem is that we're chronically consuming much more added sugar in processed foods, generally in the rapidly absorbed form of fructose. That's an important clarification because our brains need sugar every day to function. Brain cells require two times the energy needed by all the other cells in the body; roughly 10% of our total daily energy requirements. This energy is derived from glucose (blood sugar), the gasoline of our brains. Sugar is not the brain's enemy—added sugar is. Research indicates that a diet high in added sugar reduces the production of a brain chemical known as brain-derived neurotrophic factor (BDNF). Without BDNF, our brains can't form new memories and we can't learn (or remember) much of anything. Levels of BDNF are particularly low in people with an impaired glucose metabolism—diabetics and pre-diabetics—and as the amount of BDNF decreases, sugar metabolism worsens. Metamorphus is an organization dedicated to helping people using modern day tools in a world that's always changing. Our goal is to provide a free and accessible resource to those suffering from mental health worldwide. Together, we can revolutionize the mental health crisis that is unfolding today with your help.  You can expect helpful content like: - Daily Lifestyle Challenges - Introspective Interviews with Leading Professionals - Healthy Living Tips & Advice - Personal Mental Health Struggle Stories Please contact us if you would like to chat, feedback, and guest queries. Email - info@metamorphus.org Website - metamorphus.org Follow Us on Social Media Instagram - https://www.instagram.com/metamorphus_org/ Twitter - https://twitter.com/Metamorphus_Org Facebook - https://www.facebook.com/Metamorphus.org/ Mark Metry - https://www.instagram.com/markmetry/ Brendan Cutuli - https://www.instagram.com/cutulib/

28 JUN 2018 · Challenge 21: Partake in Yoga today for 30 minutes. Find an app, YouTube video or instructor to get started! 1. Can Decrease Stress Yoga is known for its ability to ease stress and promote relaxation. In fact, multiple studies have shown that it can decrease the secretion of cortisol, the primary stress hormone (2, 3). One study demonstrated the powerful effect of yoga on stress by following 24 women who perceived themselves as emotionally distressed. After a three-month yoga program, the women had significantly lower levels of cortisol. They also had lower levels of stress, anxiety, fatigue and depression (4). Another study of 131 people had similar results, showing that 10 weeks of yoga helped reduce stress and anxiety. It also helped improve quality of life and mental health (5). When used alone or along with other methods of alleviating stress, such as meditation, yoga can be a powerful way to keep stress in check. 2. Relieves Anxiety Many people begin practicing yoga as a way to cope with feelings of anxiety. Interestingly enough, there is quite a bit of research showing that yoga can help reduce anxiety. In one study, 34 women diagnosed with an anxiety disorder participated in yoga classes twice weekly for two months. At the end of the study, those who practiced yoga had significantly lower levels of anxiety than the control group (6). Another study followed 64 women with post-traumatic stress disorder (PTSD), which is characterized by severe anxiety and fear following exposure to a traumatic event. After 10 weeks, the women who practiced yoga once weekly had fewer symptoms of PTSD. In fact, 52% of participants no longer met the criteria for PTSD at all (7). It’s not entirely clear exactly how yoga is able to reduce symptoms of anxiety. However, it emphasizes the importance of being present in the moment and finding a sense of peace, which could help treat anxiety. 3. May Reduce Inflammation In addition to improving your mental health, some studies suggest that practicing yoga may reduce inflammation as well. Inflammation is a normal immune response, but chronic inflammation can contribute to the development of pro-inflammatory diseases, such as heart disease, diabetes and cancer (8). A 2015 study divided 218 participants into two groups: those who practiced yoga regularly and those who didn’t. Both groups then performed moderate and strenuous exercises to induce stress. At the end of the study, the individuals who practiced yoga had lower levels of inflammatory markers than those who didn’t (9). Similarly, a small 2014 study showed that 12 weeks of yoga reduced inflammatory markers in breast cancer survivors with persistent fatigue (10). Although more research is needed to confirm the beneficial effects of yoga on inflammation, these findings indicate that it may help protect against certain diseases caused by chronic inflammation. 4. Could Improve Heart Health From pumping blood throughout the body to supplying tissues with important nutrients, the health of your heart is an essential component of overall health. Studies show that yoga may help improve heart health and reduce several risk factors for heart disease. One study found that participants over 40 years of age who practiced yoga for five years had a lower blood pressure and pulse rate than those who didn’t (11). High blood pressure is one of the major causes of heart problems, such as heart attacks and stroke. Lowering your blood pressure can help reduce the risk of these problems (12). Some research also suggests that incorporating yoga into a healthy lifestyle could help slow the progression of heart disease. A study followed 113 patients with heart disease, looking at the effects of a lifestyle change that included one year of yoga training combined with dietary modifications and stress management. Participants saw a 23% decrease in total cholesterol and a 26% reduction in “bad” LDL cholesterol. Additionally, the progression of heart disease stopped in 47% of patients (13). It’s unclear how much of a role yoga may have had versus other factors like diet. Yet it can minimize stress, one of the major contributors to heart disease (14). 5. Improves Quality of Life Yoga is becoming increasingly common as an adjunct therapy to improve quality of life for many individuals. In one study, 135 seniors were assigned to either six months of yoga, walking or a control group. Practicing yoga significantly improved quality of life, as well as mood and fatigue, compared to the other groups (15). Other studies have looked at how yoga can improve quality of life and reduce symptoms in patients with cancer. One study followed women with breast cancer undergoing chemotherapy. Yoga decreased symptoms of chemotherapy, such as nausea and vomiting, while also improving overall quality of life (16). A similar study looked at how eight weeks of yoga affected women with breast cancer. At the end of the study, the women had less pain and fatigue with improvements in levels of invigoration, acceptance and relaxation (17). Other studies have found that yoga may help improve sleep quality, enhance spiritual well-being, improve social function and reduce symptoms of anxiety and depression in patients with cancer (18, 19). 6. May Fight Depression Some studies show that yoga may have an anti-depressant effect and could help decrease symptoms of depression. This may be because yoga is able to decrease levels of cortisol, a stress hormone that influences levels of serotonin, the neurotransmitter often associated with depression (20). In one study, participants in an alcohol dependence program practiced Sudarshan Kriya, a specific type of yoga that focuses on rhythmic breathing. After two weeks, participants had fewer symptoms of depression and lower levels of cortisol. They also had lower levels of ACTH, a hormone responsible for stimulating the release of cortisol (2). Other studies have had similar results, showing an association between practicing yoga and decreased symptoms of depression (21, 22). Based on these results, yoga may help fight depression, alone or in combination with traditional methods of treatment. 7. Could Reduce Chronic Pain Chronic pain is a persistent problem that affects millions of people and has a range of possible causes, from injuries to arthritis. There is a growing body of research demonstrating that practicing yoga could help reduce many types of chronic pain. In one study, 42 individuals with carpal tunnel syndrome either received a wrist splint or did yoga for eight weeks. At the end of the study, yoga was found to be more effective in reducing pain and improving grip strength than wrist splinting (23). Another study in 2005 showed that yoga could help decrease pain and improve physical function in participants with osteoarthritis of the knees (24). Although more research is needed, incorporating yoga into your daily routine may be beneficial for those who suffer from chronic pain. 8. Could Promote Sleep Quality Poor sleep quality has been associated with obesity, high blood pressure and depression, among other disorders (25, 26, 27). Studies show that incorporating yoga into your routine could help promote better sleep. In a 2005 study, 69 elderly patients were assigned to either practice yoga, take an herbal preparation or be part of the control group. The yoga group fell asleep faster, slept longer and felt more well-rested in the morning than the other groups (28). Another study looked at the effects of yoga on sleep in patients with lymphoma. They found that it decreased sleep disturbances, improved sleep quality and duration and reduced the need for sleep medications (29). Though the way it works is not clear, yoga has been shown to increase the secretion of melatonin, a hormone that regulates sleep and wakefulness (30). Yoga also has a significant effect on anxiety, depression, chronic pain and stress — all common contributors to sleep problems. Metamorphus is an organization dedicated to helping people using modern day tools in a world that's always changing. Our goal is to provide a free and accessible resource to those suffering from mental health worldwide. Together, we can revolutionize the mental health crisis that is unfolding today with your help.  You can expect helpful content like: - Daily Lifestyle Challenges - Introspective Interviews with Leading Professionals - Healthy Living Tips & Advice - Personal Mental Health Struggle Stories Please contact us if you would like to chat, feedback, and guest queries. Email - info@metamorphus.org Website - metamorphus.org Follow Us on Social Media Instagram - https://www.instagram.com/metamorphus_org/ Twitter - https://twitter.com/Metamorphus_Org Facebook - https://www.facebook.com/Metamorphus.org/ Mark Metry - https://www.instagram.com/markmetry/ Brendan Cutuli - https://www.instagram.com/cutulib/

27 JUN 2018 · Challenge 20: Setup a morning routine for yourself. Metamorphus is an organization dedicated to helping people using modern day tools in a world that's always changing. Our goal is to provide a free and accessible resource to those suffering from mental health worldwide. Together, we can revolutionize the mental health crisis that is unfolding today with your help.  You can expect helpful content like: - Daily Lifestyle Challenges - Introspective Interviews with Leading Professionals - Healthy Living Tips & Advice - Personal Mental Health Struggle Stories Please contact us if you would like to chat, feedback, and guest queries. Email - info@metamorphus.org Website - metamorphus.org Follow Us on Social Media Instagram - https://www.instagram.com/metamorphus_org/ Twitter - https://twitter.com/Metamorphus_Org Facebook - https://www.facebook.com/Metamorphus.org/ Mark Metry - https://www.instagram.com/markmetry/ Brendan Cutuli - https://www.instagram.com/cutulib/