My Unconventional Approach to Parenting (and Education)

March 7th 2025

Wellness Mama Blog | Simple Answers for Healthier Families

As with most things in life, I approach parenting 6 kids with a bit of a different style. I’ve been known to wash my hair with mud, and brush my teeth with charcoal, and I’m just as unconventional in raising my kids. Today I’m sharing what this approach looks like, how it’s evolved over the […]

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Lower Back Pain – how to deal with it

March 7th 2025

WellBeing Magazine

Lower back pain is a growing problem with more and more people having sedentary lifestyles and us not moving enough through our day. Lower back pain is very common. Most of us will have some kind of lower back pain at some point in our lives. If you suffer from lower back pain or even sciatica, you will be looking for a way to relieve it and prevent flare-ups or recurrences. Sometimes it can become so bad that it affects your everyday life. Thankfully in most cases there is something that you can do to help you get relief.

Avoid bed rest

There was a point in time, when bed rest and limited exercise was the advice given by all doctors and healthcare professionals. You may find this hard to believe but the best course of action for a painful back is actually avoiding bed rest and staying active. If you do this you may find that you are finally getting some relief from the constant pain. Extended bed rest can slow your recovery and can cause an increased risk for other heath issues. The reason being active is better for your pain is because when you are moving you are increasing the blood flow to all the various tissues in your body and this then can assist the body’s natural healing process.

Staying active doesn’t mean you have to do anything over the top. You can continue your daily activities as normal. Go for a short walk. It is important that the exercise you do is gentle to ensure you don’t make your lower back pain worse.

Why is bed rest bad for lower back pain?

Resting in bed can weaken your muscles. It can also make the lower back pain worse over the long term, and lead to other health issues. One of the other issues it can cause is it reduces your nutrient intake. This is because when you are lying in bed, your heart rate decreases, and blood flow becomes slower. Your soft tissues and spinal discs cushioning the vertebrae rely on this blood flow to deliver the nutrients and oxygen they need to function and to heal. So, when the flow is slowed it also slows the healing. Bed rest also slows the exchange of fluids around the spine, which can prolong swelling and inflammation.

Your body heals when the proper nutrients are carried to where they are needed, and inflammatory materials are removed from the injury area. For natural pain relief check out my article for 2012 on pain relief the natural way.

Changes to your back when lying down

When you lie down, the size of your intervertebral disc increases. This is because it swells due to the absorption of fluids. The risk of injury, such as herniation is then higher. It can also cause change in your spinal biomechanics. Prolonged periods of lying down change the normal lordotic (reverse-C shape) curve of your lower spine and makes it flatter. This does not mean you must keep pushing through the pain and not lie down. Small doses of bed rest can provide a break from severe pain. It’s too much bed rest that can make all pain worse. Try limiting bed rest to short periods of time.

Other ways to help lower back pain

If your pain is acute and is preventing you from being active you will need to address that first. To help with this use the RICE method. This is good for the temporary relief of minor aches and pains. There are many doctors and athletes that have added another letter to this acronym, RICEM. These letters stand for Rest, Ice, Compression, Elevation and Magnets. The magnets used can be ones such as Q Magnets.

Q Magnets

Magnetic field therapy is a simple addition to any rehab routine. It can also help you to conquer your lower back pain, it’s possible it can help you to experience less discomfort during the recovery process as well.

Q Magnets are one simple, safe easy, and inexpensive way to help your pain. For more natural ways on how to handle pain check out my article in November 2022 on https://www.wellbeing.com.au/body/health/natural-remedies-and-what-grandma-knew.html

Staying active

When your pain level has reduced, you will be able to engage in more physical movement. Try low-impact activities that help build strength. The activity you choose should not place undue stress on your damaged tissues. This is why it is important to choose your activity carefully. Some of the best activities for pain are walking, swimming, yoga, and weight training.

For exercise to help in the long term you have to stick to the program. You will need to keep motivated. Finding a way to exercise that fits in with your daily routine is important. You should also talk to your doctor or physical therapist before starting a new exercise program. This is especially important if you are suffering acute pain. Remember to remain vigilant and if you experience sharp or sudden pain while exercising, stop right away and consult your doctor. Remember to use the correct posture, form, and technique when you are performing these activities.

By staying active and not spending all day in bed you will find that your pain will start to decrease. It may also help to stop it from happening again. Staying consistent with any of the suggested low-impact activities will make a difference, not just for your pain, but in your overall well-being.

If you are someone that suffers with lower back pain or sciatica, give us a call today to see how we can help not only with your pain but also your inflammation levels and general wellbeing. You can find us on www.stressfreehealthmanagement.com

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Lower Back Pain – how to deal with it

How Roast Level Affects Coffee Taste: Light vs Dark Roasts Explained

How Roast Level Affects Coffee Taste: Light vs Dark Roasts Explained

March 6th 2025

Bulletproof

  • Coffee roast levels influence flavor and body, with light roasts delivering bright, acidic notes and dark roasts offering bold, rich tastes.
  • Roasting coffee beans leads to 15-20% moisture is lost, with darker roasts experiencing the most significant change.
  • Light roast coffee often retains slightly more caffeine per bean compared to dark roasts, but the difference in caffeine content is minimal by weight.

Ever wonder why your coffee tastes different depending on the roast? The roast level of coffee beans plays a key role in shaping the flavor of your coffee. Roasting coffee beans changes their taste, aroma and texture. Whether you prefer light, medium or dark roasts, the way beans are roasted directly affects the body, acidity and bitterness of the final brew.

Understanding coffee roast levels can help you find the flavor that fits your preferences. Light roasts keep more of the bean’s natural flavors, while dark roasts develop bolder and richer notes through longer roasting. If you enjoy bright, fruity tastes or deep, smoky flavors, the roast level determines what comes through in each cup. The coffee roasting process not only creates unique flavors but also supports the strength and complexity of your brew. Exploring the differences between light vs dark roast coffee lets you choose a roast that matches your taste and mood.

What Are Coffee Roast Levels?

coffee beans at different roast levels

Coffee roast levels describe how long and at what temperature coffee beans are roasted. The roast level determines the flavor, aroma and strength of the final brew. Roasts typically fall into three main categories – light, medium and dark. Each level highlights different characteristics of the bean, ranging from bright and acidic to bold and smoky.

Roasting coffee beans transforms their natural flavors and helps develop the taste profiles you enjoy in every cup. By adjusting the roast level, coffee roasters can create a wide variety of flavors to suit different preferences. Whether you prefer the delicate notes of a light roast or the rich, full-bodied taste of a dark roast, the roasting process plays a crucial role in the coffee experience.

The Science Behind Coffee Roasting

The coffee roasting process is where the magic happens. When green coffee beans are heated, they go through chemical changes that unlock their flavor and aroma. As the beans heat, they lose moisture and expand, eventually cracking open. This is known as the “first crack,” which signals the transition to a light roast.[1]

If roasting continues, the beans darken, and oils begin to surface. The “second crack” happens at higher temperatures, marking the start of dark roasts. During roasting, sugars caramelize, acids break down and the flavors intensify. The longer beans are roasted, the more body and bitterness they develop, while lighter roasts retain more of the bean’s original acidity and fruitiness.[2]

man working in a coffee roastery

How Much Coffee Do You Lose When Roasting?

Roasting coffee beans leads to moisture loss, causing the beans to become lighter. On average, coffee beans lose about 15-20% of their weight during roasting.[3] This means that for every 100 grams of green coffee, you end up with around 80-85 grams of roasted beans.

The darker the roast, the more moisture is lost, which can result in greater loss in bean weight. While this doesn’t affect the caffeine content, it does mean you get fewer roasted beans by weight compared to the starting amount. Understanding this helps coffee roasters control their yield and pricing while ensuring each batch delivers the desired flavor.

What Is the Taste Difference Between Coffee Roasts?

The taste of coffee changes significantly depending on the roast level.[4] Coffee roast levels influence how much of the bean’s natural flavor remains and how much is developed through the roasting process.[5] Light, medium and dark roasts each offer distinct taste profiles, acidity levels and body. Choosing between light vs dark roast coffee comes down to personal preference and the kind of flavor you enjoy in your cup.

Light Roast Coffee

Light roast coffee keeps much of the bean’s original flavor. The beans are roasted for a shorter time, just until the first crack, preserving bright, fruity and floral notes. This roast often has higher acidity and a lighter body, giving it a crisp and clean taste. Research shows that light roasts have the highest antioxidant activity, supporting overall health by helping to combat free radicals.[6] Light roasts are ideal if you enjoy more delicate flavors and want to experience the unique characteristics of the coffee’s origin.

Medium Roast Coffee

Medium roast coffee strikes a balance between the bean’s natural flavors and the deeper, caramelized notes developed during roasting. The beans are roasted past the first crack but not long enough to reach the second. This creates a smoother, more balanced cup with medium acidity and body. Medium roasts often highlight chocolate, nutty and sweet flavors, making them a popular choice for everyday brewing.

Dark Roast Coffee

Dark roast coffee is roasted the longest, often until after the second crack. The beans develop bold, rich and smoky flavors, with oils rising to the surface. Dark roasts have lower acidity but a heavier body, resulting in a fuller and more intense taste. The original characteristics of the bean give way to the deep, roasted flavors. This roast is perfect if you prefer a strong, robust cup that carries hints of chocolate, caramel and spice.

woman shopping the coffee aisle

What Level of Roast Coffee Is Best?

The best coffee roast level comes down to your personal preferences, brewing method and the flavors you enjoy in your cup. Different roasts bring out different qualities in the beans, so the ideal choice depends on what you’re looking for in your coffee experience.

Light roast coffee is great if you enjoy bright, acidic flavors and want to taste the unique characteristics of the bean. It works well with pour-over and drip brewing, where the clean, crisp notes can shine. Medium roast coffee offers a balance of acidity, sweetness and body, making it a versatile option that complements a wide range of brewing methods, from French press to espresso. If you prefer bold, rich flavors with low acidity, reach for dark roast coffee. Its full-bodied profile pairs well with espresso machines and methods like Moka pots, producing a robust cup that holds up to milk or cream. Whatever coffee you prefer, make sure to perfect your brewing method to get the most out of every cup.

Ultimately, the best roast is the one that supports your taste and brewing style. Exploring different roast levels helps you discover what fits your flavor preferences and daily routine.

FAQs About Coffee Roasts

What is the taste difference between coffee roasts?

The taste difference between coffee roast levels is how long the beans are roasted. Light roast coffee has bright, fruity, and acidic flavors, while medium roast coffee offers a balanced taste with sweetness and body. Dark roast coffee has bold, rich and smoky flavors with low acidity and a heavier body. The longer the roast, the more natural the bean’s flavors give way to deep, roasted notes.

woman standing in the sun drinking coffee

Why does dark roast coffee taste different?

Dark roast coffee often tastes better for those who prefer bold, rich flavors with low acidity. The extended roasting process caramelizes sugars and breaks down acids, resulting in a smooth, full-bodied cup. Dark roasts also develop oils on the surface, adding to their robust flavor and mouthfeel.

Is light roast coffee stronger than dark roast?

Light roast coffee isn’t stronger in flavor, but it can have slightly more caffeine per bean because it’s roasted for less time.[7] However, dark roast coffee’s bold taste can make it feel stronger, even though caffeine content is relatively similar between roast levels by weight.

Which coffee roast is best for espresso?

Medium to dark roast coffee is typically best for espresso because it produces a rich, full-bodied shot with less acidity. The deeper roast flavors hold up well under high pressure and blend nicely with milk in drinks like lattes or cappuccinos. Medium roasts strike a balance between acidity and sweetness, offering a smooth, well-rounded shot that works well on its own or in mixed drinks. Dark roasts, on the other hand, provide bold, smoky flavors that can cut through milk and deliver a robust taste. The choice between medium and dark roast often depends on whether you prefer a brighter, more complex shot or a heavier, more intense flavor.

Can I mix different coffee roasts?

Yes, mixing roasts can create a unique blend that balances flavors. For example, combining light and dark roast coffee can provide both bright, fruity notes and bold, rich undertones, giving you a more complex and interesting cup. This approach lets you enjoy the best of both worlds, allowing the acidity and sweetness of light roast to complement the deeper, fuller body of dark roast. Blending different roasts can also help customize the flavor to suit your personal preferences, whether you want more brightness or a stronger, bolder brew. Experimenting with different ratios can lead to exciting and personalized flavors that keep your coffee experience fresh and dynamic.

Which type of coffee is best for Bulletproof coffee?

Medium to dark roast coffee is the best choice for Bulletproof coffee. Dark roasts provide bold, rich flavors and a full body that pairs well with butter and MCT oil. Medium roasts offer a balance of acidity and sweetness, enhancing the flavor without overpowering the creamy texture. Light roasts are less ideal because of their higher acidity flavor.

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How Roast Level Affects Coffee Taste: Light vs Dark Roasts Explained

High-Protein Mint Chocolate Chip Shake

High-Protein Mint Chocolate Chip Shake

March 6th 2025

Bulletproof

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https://www.bulletproof.com/recipes/high-protein-mint-chocolate-chip-shake/
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High-Protein Mint Chocolate Chip Shake
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|March 5, 2025

High-Protein Mint Chocolate Chip Shake

High-Protein Mint Chocolate Chip Shake
  • This better-for-you mint chocolate chip shake uses healthier ingredient swaps to satisfy your sweet tooth without derailing your health goals.
  • This recipe dupe has all the flavor you like in your favorite fast food Shamrock Shake, but without the same calories or sugar.
  • This shake is infused with collagen to promote healthier hair, skin, nails and joints.

Looking for a sweet treat that’s as beneficial as it is delicious? You’ve come to the right place. This mint chocolate chip shake is ultra-creamy, easy to make and utilizes better-for-you ingredients for a refreshing, minty taste. Plus, it incorporates collagen for an all-over health boost.

Don’t be surprised if this recipe dupe makes you nostalgic for your favorite fast food Shamrock Shake. Only it’s a lot better for you than the fast-food version, which has 500 calories and 87g of carbs in a medium shake.[1]

Salivating already? Power up that blender to treat your body (and tastebuds) to this feel-good green shake.

Better-for-you ingredient swaps:

  • Greek yogurt and milk: As dairy products, these offer a similar creaminess to ice cream—but with less sugar and saturated fat. The powerful combination of quality fats and protein support your energy, so nothing stops your fun.[2]
  • Fresh mint: Sugar-laden processed syrups are no match for fresh mint’s real, refreshing taste.
  • Baby spinach: Artificial food coloring pales in comparison to baby spinach, which adds a natural green hue while simultaneously boosting nutrient intake.
  • Collagen Peptides: Our Unflavored Collagen Peptides are the star ingredient in this recipe. They are unflavored and dissolve in hot or cold liquids. Collagen production slows at a certain age, so supplementing with high-quality collagen promotes healthier skin, hair, nails and joints.[3]

Conclusion

This better-for-you mint chocolate chip shake is a guilt-free treat that’s packed with wholesome ingredients. It’s low in sugar and calories, but still as tasty as your favorite fast food Shamrock Shake. Collagen, for example, serves as a functional ingredient to support whole-body health. Make the recipe once and you’ll discover your new favorite sweet treat!

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High-Protein Mint Chocolate Chip Shake

Uncensored On Autism, The V Word, RFK, Toxic Beauty & Autoimmunity | Jenny McCarthy

March 6th 2025

Dr. Will Cole

In this episode of The Art of Being Well, I sit down with Jenny McCarthy—actress, bestselling author, and founder of Formless Beauty. We explore her journey from Hollywood to health advocacy, including her son’s autism diagnosis and the moment she knew she had to share his story. Jenny opens up about her wellness philosophy, her experience with the elemental diet, and the growing conversation around forever chemicals in beauty products. She also gives a behind-the-scenes look at her time on The View and The Masked Singer. If you’re curious about clean beauty, holistic wellness, or just love Jenny’s unfiltered honesty, this episode is a must-listen!

Jenny McCarthy Wahlberg is an actress, comedian, host, best-selling author, spokeswoman and entrepreneur.  She is a judge on the FOX smash hit, “The Masked Singer,” currently in its 13th season.  She has starred in numerous films and television shows, in addition to hosting countless live events, specials and award shows.  She is a New York Times best-selling author of nine books on topics ranging from pregnancy and motherhood to sex and growing up Catholic.  Jenny is also a successful entrepreneur, having created and launched countless brands throughout her career, including her Blondies line of gluten-free ready-to-drink cocktails, and she is the creator and founder of Formless Beauty, a vegan, cruelty-free, paraben-free, and gluten-free beauty company she launched in 2021.  She and her husband, Donnie Wahlberg, have a first-look deal with Lionsgate to develop and produce traditional unscripted/reality television, documentaries, short form productions and narrative and non-fiction podcasts through their Work Baby Productions banner.

A few of my favorite things we cover in this episode: 

  •  Jenny McCarthy’s journey into Hollywood – how she got her start and what it was like breaking into the industry.
  • How her spiritual and religious foundation shaped her life and whether it still plays a role today.
  • Navigating her son’s autism diagnosis – what resources were available at the time and what led her to seek alternative answers.
  • Her son’s health transformation – how far he has come to where he is today.
  • The pivotal moment that inspired Jenny to share her son’s story publicly, despite the risks.
  • Jenny’s approach to wellness, including her experience with the elemental diet.
  • Reflecting on her viral Larry King interview—how her early advocacy around health issues is now gaining renewed attention.
  • What inspired Jenny to enter the clean beauty space and launch Formless Beauty.
  • Understanding forever chemicals in beauty products and how they impact health.
  • How Jenny uses Formless Beauty in her personal beauty routine and daily rituals.
  • Behind the scenes of co-hosting The View and her experience in the world of daytime television.
  • Jenny’s journey as a judge on The Masked Singer and what it’s like working on the hit show.

Links to things we talked about in this episode: 

  • SuppCo is currently in beta testing right now and users can get 100% free access as a listener of The Art of Being Well just right now. But you have to go to Supp.co/WillCole. Listeners will also get early access to SuppCo’s founding membership when it launches in early 2025. So get in right now.
  • Listeners of The Art of Being Well can claim an exclusive three-month free trial, with no credit card required at www.YNAB.com/willcole.
  • Go to qualialife.com/WILL for up to $100 OFF Qualia Mind, and as a listener of The Art of Being Well use code WILL at checkout for an additional 15% off any purchase. For your convenience Qualia Mind is also available at select GNC locations near you.
  •  Visit toupsandco.com and use code DRWILLCOLEE at checkout for 15% off yourfirst purchase.
  • Own your health and join the growing community of women with PCOS reclaiming their health today. Head to Ovii.com/willcole to learn more and start your journey.

Happy listening and we hope you learned a little bit more on the art of being well!

If you like what you hear, please rate and review the podcast, hit subscribe and pass it along to a friend.

In Health,

Dr. Will Cole

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Uncensored On Autism, The V Word, RFK, Toxic Beauty & Autoimmunity | Jenny McCarthy