Habits are the invisible architecture of daily life. They drive countless small decisions we make every day, often without conscious thought, and over time they compound into powerful outcomes. Whether you want to exercise more, eat healthier, improve sleep, or reduce stress, success comes down to understanding how habits work and how to reshape them in your favor. One of the most effective frameworks for this is the concept of the habit loop. By learning to recognize the structure behind your habits, you gain the power to break the ones that hold you back and create those that move you closer to your goals.

What is a habit loop?

A habit loop is a simple but powerful model for understanding why we do what we do. The framework was popularized by author Charles Duhigg in The Power of Habit, and it breaks down every habit into three parts: cue, routine, and reward.

1. Cue: This is the trigger that starts the behavior. It might be an external signal like a time of day, a place, or a social situation. It can also be internal, such as a feeling of stress or fatigue.
2. Routine: This is the actual behavior or action you perform. It might be reaching for your phone, going for a walk, grabbing a snack, or scrolling social media.
3. Reward: This is the benefit your brain gets from completing the routine. Rewards can be physical (sugar rush from a cookie), emotional (relief from boredom), or psychological (sense of accomplishment after a workout).

Over time, your brain learns to associate the cue with the reward. This strengthens the loop, making the behavior automatic. What feels like willpower is often just an established loop repeating itself.

How cues, routines, and rewards shape behavior

The habit loop explains why changing habits is so difficult — and also how it’s entirely possible.

Each part of the loop plays a specific role:

• Cues drive behavior automatically. If your cue is pouring coffee every morning, the routine might be checking emails, with the reward being a sense of productivity. Once this loop is ingrained, you don’t even think about it.
• Routines become ingrained through repetition. The more you repeat a routine after the same cue, the stronger the connection becomes. This is why new routines can feel awkward at first but effortless later.
• Rewards reinforce the loop. Without a meaningful reward, habits don’t stick. Even if the reward is subtle — like the calm after meditation or the fresh energy after a walk — it’s what motivates your brain to repeat the loop.

The secret to building healthy habits isn’t removing cues or trying to use sheer willpower. It’s about swapping the routine while keeping the cue and reward intact. For example, if stress at work is the cue and the reward is relaxation, you can swap the routine of grabbing junk food for a few minutes of deep breathing or a quick walk.

Common habit loop examples for health and wellness

Habit loops are everywhere, and when you examine them closely, it’s easy to see how they shape health and wellness. Here are a few common examples:

• Afternoon energy crash
  
  • Cue: Feeling tired at 3 p.m
  • Routine: Reaching for a sugary snack or caffeinated soda
  • Reward: Temporary boost of energy
  • Healthy Swap: Going for a 5-minute brisk walk or drinking water with lemon for a natural refresh
• Post-dinner relaxation
  
  • Cue: Finishing dinner
  • Routine: Sitting on the couch and watching TV with snacks
  • Reward: Comfort and relaxation
  • Healthy Swap: Drinking herbal tea, reading, or stretching before settling in
• Morning start-up
  
  • Cue: Alarm goes off
  • Routine: Immediately scrolling through phone notifications
  • Reward: Quick stimulation and feeling “in the loop”
  • Healthy Swap: Journaling for 5 minutes, stretching, or reviewing your to-do list before touching the phone
• Stress at work
  
  • Cue: Deadline pressure
  • Routine: Endless scrolling on social media
  • Reward: Distraction and stress relief
  • Healthy Swap: Breathing exercises or jotting down tasks to regain clarity

By identifying the cue and the reward, you can experiment with swapping routines until you find a healthier option that still satisfies the same need.

The importance of tracking and creating routines

Building healthy habits isn’t just about willpower — it’s about creating a system. Tracking progress and structuring routines makes new habits stick because it creates accountability and reinforces the reward.

Here's why creating a solid tracking system and developing consistency can help you make habits stick:

• Tracking reinforces progress. When you log workouts, meals, steps, or sleep, you create visible proof of your efforts. Even small wins feel rewarding when you see them add up. This strengthens your motivation to continue.
• Consistency creates automaticity. The more often you pair a cue with the same routine, the less energy it takes to complete it. Eventually, brushing your teeth, taking your vitamins, or lacing up for a morning walk stops feeling like a decision and becomes automatic.
• Micro-routines make big goals manageable. If your goal is to “get fit,” the habit loop framework encourages breaking it into smaller habits like daily walks, prepping veggies after grocery shopping, or doing push-ups before bed. These stack up into meaningful progress.

Tracking doesn’t need to be complicated — it can be as simple as a calendar check mark, a journal entry, or using an app. The key is to consistently notice your efforts and give yourself credit for showing up.

How Evidation can help you create habits that help you reach your health goals

Building healthy habits can feel overwhelming, especially when you’re juggling work, family, and personal responsibilities. That’s where Evidation comes in. Our app helps you track daily actions — like steps, sleep, nutrition, and symptom logging — and transforms them into useful feedback. By rewarding consistency and providing insights, Evidation helps you better understand your habit loops and how they affect your progress.

The more you track and reflect, the easier it becomes to identify unhelpful routines and replace them with healthier ones. Evidation also helps you measure progress toward goals like improving sleep quality, building a consistent exercise habit, or making smarter food choices — all without guesswork. Click here to learn more about Evidation and get started with our app today.

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Most of us have heard of an "adrenaline rush." Maybe you've experienced this feeling if you've ever gone skydiving or participated in similar activities. Adrenaline is also useful when you're in danger because it prepares your body to do what you need to do to keep yourself safe.

However, your body can also release adrenaline when you're not in danger. When this happens, it can result in anxiety. What's the relationship between adrenaline and anxiety? Let's dive in and learn more.

What is adrenaline?

Also known as epinephrine, adrenaline is a hormone the adrenal glands release when you feel stress or find yourself in a dangerous situation. You'll often see adrenaline referred to as the "fight-or-flight" hormone for this reason. The adrenal glands are located above the kidneys.

When you perceive a threat, the adrenal glands go to work, flooding your body with adrenaline, which can help you rapidly react to a threat. Blood flow to the muscles and brain increase, and we feel the famous "adrenaline rush."

In addition to adrenaline, the adrenal glands also produce other hormones, including:

• Aldosterone
• Noradrenaline
• Cortisol (the stress hormone)

There are two parts to the adrenal glands: the adrenal cortex (outer glands) and the adrenal medulla (inner glands). The adrenal medulla produces adrenaline.

Adrenaline's role in stress and danger

Once adrenaline hits the bloodstream, all of these things happen:

• Muscles get a boost of energy.
• Breathing becomes faster.
• Heart rate increases.
• Blood is directed to your major muscle groups.
• Because the muscle cells are contracting, you begin to sweat.
• Insulin production is stopped.

When your body senses danger or stress, the brain's amygdala sends a danger signal to the hypothalamus. The hypothalamus then uses the sympathetic nervous system (SNS) to subsequently signal to the rest of the body that danger is lurking.

What is adrenaline anxiety?

Anxiety is a feeling of intense fear, stress, or panic. While it's normal to experience some anxiety during times of stress, many people live with an anxiety disorder, and they experience these feelings more frequently.

Anxiety disorders have an effect on a person's daily life, including, relationships, work, and eventually, physical health.

Adrenaline anxiety occurs when the body experiences stress or anxiety. While adrenaline helps when you need to react quickly without thinking, rushes of adrenaline also come about when we feel danger but aren't truly at risk.

When adrenaline is the result of anxious thoughts or stress, you can be left with feelings of anxiousness and irritability.

Symptoms of adrenaline anxiety

Knowing what adrenaline anxiety looks and feels like can help you cope better.

Adrenaline anxiety symptoms include:

• Rapid heartbeat (tachycardia)
• Rapid breathing (hyperventilation)
• Excessive sweating
• Trembling or shaking

How to reduce adrenaline anxiety

Our bodies aren't made to always be in fight-or-flight mode. When there's no real danger, excess adrenaline creates havoc in your bodily symptoms.

Knowing how to cope with adrenaline anxiety can help you return your body to its normal state. Below, we list several things you can do to help manage adrenaline anxiety.

Identify the underlying cause

When you're feeling excessive anxiety or symptoms of adrenaline anxiety, consider noting on a piece of paper all of the things occupying your mind at that moment. This can help you see what triggers your adrenaline anxiety.

By knowing what causes your adrenaline anxiety, it may be possible to make proactive changes in your life or habits.

Spend more time outdoors

Spending time in the great outdoors is known to help improve mental health and reduce anxiety. Moreover, outside time also lowers cortisol levels and reduces blood pressure.

Start a meditation practice

Countless studies have shown the benefits of meditation. When you meditate, it can help you relax, focus, and even go to sleep. There are a few different types of meditation:

• Guided meditation
• Mindfulness meditation
• Mantra meditation

Do breathwork

Maybe mediation doesn't appeal to you. If so, consider trying breathwork. One of the effects of adrenaline anxiety is short, quick, and shallow breaths that do nothing to help with your anxiety.

When you take repeated deep diaphragmatic breaths, you can reduce adrenaline anxiety and lower cortisol levels. Here's how to do breathwork:

1. Sit in a comfortable spot.
2. Start taking deep breaths into the diaphragm.
3. Continue this process for a few minutes until you start to feel relaxed.
4. Focus on the air coming into and out of your body.

For a more powerful breathing technique, try the 4-7-8 method.

1. Find a comfortable place to sit.
2. Breathe in for four deep, slow counts.
3. Hold your breath for seven seconds.
4. Breathe out for eight counts slowly.
5. Repeat steps 1-4 a few times.

Reduce your caffeine intake

Coffee has health benefits, but the caffeine in this beloved beverage can aggravate the symptoms of adrenaline anxiety. You can enjoy your favorite caffeinated beverages in moderation, or switch to coffee with half the caffeine or decaffeinated coffee. And if you’re drinking energy drinks or other beverages with large amounts of caffeine, try to cut back or eliminate these beverages. 

Exercise

A good workout enhances stress resistance and attention, along with improving your mood. One reason for this is that when you exercise, your body releases natural endorphins.

Endorphins are your body's feel-good hormones, and the more your body produces, the better your workout will make you feel.

Try yoga

If you're not up for going to the gym, you can head to a yoga class instead. For many people, yoga is an excellent tool for anxiety. In addition to in-person yoga classes, you can also do free yoga classes online.

Practice muscle relaxation techniques

On YouTube, you can find videos demonstrating how to do muscle relaxation techniques. Taking a warm shower or bath also helps relax your muscles.

Talk to someone

Have you ever noticed when you talk about something that's troubling you or scaring you, it seems less scary? Sharing your worries with a trusted friend or therapist allows you to speak your feelings aloud to relieve stress.

Tracking your health with Evidation

Evidation Members can track healthy habits like meditation and sleep and join programs designed to support them on their health journey. To participate download our app.

If you're interested in becoming leaner, stronger, and having more energy, it's important to set goals that go beyond the number on the scale. Body recomposition — the process of losing fat and building muscle — can go a long way in helping you look and feel your best. It involves balancing macronutrients, managing calorie intake strategically, prioritizing strength training and recovery, and tracking progress beyond the scale. While the process can feel slower than traditional weight loss, the results are more sustainable and rewarding. Here, we'll explore the difference between body recomposition and weight loss,

Understanding body recomposition vs. weight loss

When most people set fitness goals, they focus on losing weight. That being said, weight alone is not the best indicator of health or fitness. Body recomposition is a more nuanced approach that emphasizes lowering body fat while simultaneously building lean muscle. The goal isn’t just to shrink the number on the scale — it’s to create a leaner, stronger, and healthier body composition.

Weight loss usually refers to reducing total body mass, which can include fat, water, and even muscle. For example, someone who loses weight quickly through severe calorie restriction might shed muscle and water weight along with fat. The result may be a smaller body but not necessarily a stronger or healthier one.

By contrast, body recomposition focuses on quality over quantity. Two people can weigh the same on the scale but look very different depending on their muscle-to-fat ratio. Muscle is denser than fat, so even if your weight doesn’t change drastically, you may notice that your clothes fit differently, your strength improves, and your overall health markers (like blood sugar or cholesterol) benefit.

This shift in perspective is crucial because body recomposition prioritizes long-term metabolic health, strength, and sustainability over quick weight loss.

Macronutrient breakdown for fat loss and muscle gain

Diet plays a central role in body recomposition. The key is not only the number of calories consumed but also the balance of macronutrients—protein, carbohydrates, and fats.

Protein is the building block of muscle tissue. When trying to gain muscle and lose fat, prioritizing protein intake is essential. Aiming for about 1.6–2.2 grams of protein per kilogram of body weight per day is a widely recommended range. High-protein foods such as lean meats, poultry, fish, Greek yogurt, eggs, beans, and protein powders can help you hit your targets. Protein also has a high thermic effect, meaning your body burns more energy digesting it compared to carbs or fats.

Carbs are your body’s main source of fuel, especially for high-intensity training. Far from being the enemy, carbohydrates provide glycogen for your muscles to perform at their best. The key is choosing quality carbs like whole grains, fruits, vegetables, and legumes. These foods provide fiber and micronutrients that support recovery and satiety.

Healthy fats are vital for hormone regulation, brain function, and overall health. Around 20–30% of your total daily calories should come from fats, focusing on sources like olive oil, nuts, seeds, avocados, and fatty fish. Cutting fat too low can disrupt hormone balance and hinder progress.

An effective recomposition diet balances these macronutrients with an emphasis on higher protein intake. For example, you may find success with a macronutrient ratio that includes 30–35% of calories from protein, 40–50% of calories from carbohydrates, and 20–30% of calories from fat. The exact ratio that will work best for you depends on your activity level, metabolism, and personal goals.

Do you need a calorie surplus or deficit to reach these goals?

One of the most common questions about body recomposition is whether you should eat in a calorie surplus (to gain muscle) or a calorie deficit (to lose fat). The answer is nuanced—it depends on your current body composition, training experience, and lifestyle.

Different situations may require different training routines and nutrition habits in order to achieve body recomposition goals:

• Beginners or those returning after a break: New lifters often experience “newbie gains,” where they can simultaneously build muscle and lose fat while eating at maintenance calories or a slight deficit. Their bodies respond quickly to the new training stimuli.
• Individuals with higher body fat: Those with excess body fat often have enough stored energy to fuel muscle growth even in a moderate calorie deficit. In this case, focusing on fat loss while strength training can still yield increases in muscle mass.
• Intermediate or advanced lifters: As training experience increases, it becomes harder to gain muscle and lose fat at the same time. For these individuals, a more structured approach of cycling between slight surpluses (muscle gain phases) and slight deficits (fat loss phases) is often more effective.

The bottom line: If you’re new or carrying extra body fat, you may be able to achieve body recomposition in a calorie deficit. If you’re advanced, carefully managed maintenance or slight surpluses combined with progressive strength training may be needed to see muscle growth while minimizing fat gain.

Strength training and recovery routines

Exercise is the engine that powers body recomposition. While cardio has benefits for cardiovascular health and calorie burning, strength training is the primary driver of muscle gain and fat loss.

Keep these principles in mind when you're working toward body recomposition:

• Compound movements first: Focus on big lifts like squats, deadlifts, bench presses, rows, and pull-ups. These recruit multiple muscle groups and maximize strength and hypertrophy.
• Progressive overload: To build muscle, gradually increase the weight, reps, or sets over time. Small but consistent progress is the key.
• Frequency: Training each muscle group at least twice per week is more effective for growth than once-a-week “bro splits.” Full-body or upper/lower split routines work well.
• Volume and intensity: Aim for 8–15 reps per set for hypertrophy, with 3–5 sets per exercise. For strength goals, work in the 4–6 rep range with heavier loads.

Recovery is just as important as training. Muscles grow and repair during rest, not while lifting.

Prioritize the following to maximize your recovery:

• Sleep: 7–9 hours per night to optimize recovery, hormone function, and energy.
• Rest days: Schedule at least 1–2 rest or active recovery days weekly.
• Mobility and stretching: Keep joints healthy and prevent injuries with mobility drills, yoga, or foam rolling.
• Stress management: Chronic stress can raise cortisol levels, which may hinder fat loss and muscle gain.

Cardio can play a role in your journey — particularly low-intensity steady-state (LISS) or high-intensity interval training (HIIT) — but it should complement strength training, not replace it.

How to track progress without a scale

Since recomposition isn’t always reflected in body weight, relying on the scale alone can be misleading. Instead, use multiple tools to track progress:

• Progress photos: Take pictures every 2–4 weeks in consistent lighting and clothing. Visual changes often reveal results the scale misses.
• Body measurements: Track waist, hips, chest, arms, and thighs with a tape measure. Muscle gain and fat loss can offset each other on the scale but show up in inches lost or gained.
• Strength benchmarks: Improved performance in the gym—lifting heavier weights or doing more reps—indicates progress, even if weight hasn’t changed.
• Clothing fit: How your clothes fit can be one of the most practical indicators of recomposition.
• Body fat percentage: If accessible, tools like DEXA scans, calipers, or bioelectrical impedance can help gauge changes in body composition.

Using a combination of these methods provides a clearer, more encouraging picture of your journey than the scale alone.

How Evidation can support your body recomposition journey

Body recomposition is a long-term process that requires consistency, patience, and smart adjustments. Using apps like Evidation can help you stay motivated and track your progress. When you download Evidation, you'll be prompted to share the health data that you're already tracking, like the data collected by your wearable fitness tracker and the information you input into nutrition apps. Evidation uses this information to find insights and provides you with personalized, content-based suggestions to support your journey. Click here to learn more about how Evidation works and get started today.

If you've ever had a migraine, you know how intense and painful it can be. They're more than just headaches. Migraines can make it hard to think, see, or even move around. Many people find that meditation and other natural remedies can be helpful for managing migraine severity and frequency. Here, we'll explore how meditation can help with migraines, other natural solutions that may provide relief, and how Evidation's MigraineSmart tool can help you track your symptoms, identify triggers, and help you manage your migraines.

Why try meditation for migraines?

Migraines are often debilitating, and can make it hard to work, interact with others, or go about your day. They often come with nausea, sensitivity to light and sound, and can last for hours (or even days, depending on severity).

Many people turn to medications for help, but that's not the only option for managing migraines. Migraine meditation is a natural, calming practice that has been shown to reduce the frequency and intensity of migraines. Meditation helps by lowering stress, one of the most common migraine triggers. It also improves your sleep, increases bodily awareness, and can help you feel more in control of your health.

Studies show that regular meditation can reduce migraine days by calming the nervous system and reducing tension in the body and mind. Plus, it's free, safe, and something you can do almost anywhere. If you're looking for a natural way to manage migraines or want something to go along with your current treatment, meditation is a great place to start.

How to get started

Starting a meditation practice might sound daunting, but it's actually pretty easy. You don't need anything but your mind and a quiet room.

Some tips to get started:

• Find a quiet place, and sit or lie in a comfortable position.
• Close your eyes and breathe. Focus on your breath. When (not if!) your mind wanders, gently bring your attention back to your breath. Try not to judge yourself — it's completely normal for the mind to wander throughout meditation.
• Start small. Even five minutes a day can make a major difference when it comes to managing stress levels.
• Try guided meditation. Using an app (like Calm) can help you focus as you meditate.

It's OK if it feels awkward to try meditation at first. Like any new skill, it can take some time to get the hang of meditation. The more you do it, the more natural it'll become — and the more you'll notice the benefits of a regular meditation practice.

Types of meditation effective for migraines

Not all meditation is the same. There are several types, and some may work better for migraine relief than others. It can take some time for you to explore different types of meditation to find one that works well for you and reduces your migraine frequency or symptoms.

Common types of meditation include:

• Mindfulness meditation: This is one of the most well-known types of meditation. Mindfulness means paying attention to the present moment without judgment. You focus on your breath, bodily sensations, or the sounds around you. Mindfulness meditation can train your brain to stay calm and focused. This may help to reduce daily stress and may help control migraines.
• Body scan meditation: This type of meditation involves focusing on different areas of your body, one segment at a time. It's great for identifying areas of tension and letting go of stress, and may be especially helpful during a migraine attack.
• Guided imagery: During guided meditation, you'll listen to someone lead you through a calming scene, like walking through a forest or lying on a beach. This can distract your mind from pain and anxiety, providing the nervous system with a much-needed break.
• Loving-kindness meditation: This practice involves sending kind and caring thoughts to yourself and others. It may help create a sense of peace and emotional balance, which can ease migraine triggers related to stress and emotions.

Tips for incorporating meditation into your daily routine

Making meditation a daily habit is the key to getting the most benefit out of your practice.

Try these tips to create an ongoing meditation habit:

• Set a time. Pick a regular time each day (like first thing in the morning or before bed) to meditate. Linking meditation to another habit (like brushing your teeth or making coffee) may help.
• Start small. You don't need to meditate for hours. Just a few minutes a day is a great place to start creating a sustainable practice.
• Use an app or timer.
• Meditation apps like Headspace can guide you through sessions and help you stay on track. You can also start a timer on your phone so you're not checking the clock.
• Create a calm space. If possible, set up a small, peaceful area where you can meditate. This could be a corner of your bedroom with a cushion, candle, or soft lighting.

Other natural and holistic migraine relief methods

Meditation is a powerful tool, but it's not the only way to naturally manage migraines. Dehydration is a common migraine trigger, and staying hydrated throughout the day can help. Getting plenty of sleep and enjoying a diet of unprocessed foods that avoids common migraine triggers (like chocolate, processed meats, aged cheese, and foods with MSG) can help. Exercise can also help you control stress levels, which may help to lower the incidence of migraine pain.

Some people find that aromatherapy is helpful, and diffusing essential oils may help to soothe symptoms. Acupuncture and massage may help to reduce muscle tension, and may help to reduce the number of migraines you experience.

How MigraineSmart can help you manage migraines

Keeping track of your migraines can make a big difference, and using Evidation's MigraineSmart tool can help. When you download Evidation, you'll be prompted to share information from apps you're using to track your health data (like nutrition tracking apps, sleep apps, etc.). You'll also input information about your migraines, such as records of when they happen, how long they last, and how severe they become. MigraineSmart can help you spot patterns and identify triggers to help you avoid future migraines. The more you track, the better MigraineSmart is able to provide you with tips based on your personal data. Click here to learn more about how MigraineSmart works and get started with the app today.

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Chronic migraine—characterized by headaches at least 15 days a month, at least 8 of which have migraine symptoms—is often linked to anxiety and depression. Migraine attacks go far beyond typical headaches, making it difficult to work, socialize, or even go about normal activities of daily living.

Here, we'll explore the connection between chronic migraine, anxiety, and depression, how chronic migraine can impact your mental health and overall quality of life, treatment options for chronic migraine, and how Evidation's MigraineSmart tool can help you understand your triggers, allowing you to make lifestyle decisions that may lessen the days you suffer from chronic migraine symptoms.

Understanding the bidirectional link between chronic migraine and depression

Anxiety, depression, and migraine are linked. Research shows that the more frequently a person experiences migraine attacks, the more likely they are to experience depression. Anxiety and chronic migraine are similarly linked—up to 50% of people who experience chronic migraine also report anxiety symptoms.

The links between anxiety/depression and chronic migraine are bidirectional. This means that people who have anxiety and depression may be more likely to develop or experience chronic migraine, and people who have chronic migraine may be more likely to develop or experience anxiety and/or depression.

Migraine and mental health have biological mechanisms: neurotransmitters, inflammation, and hormonal influences

Researchers aren't totally sure why the conditions are related. Neurotransmitters, especially serotonin and dopamine, play a key role in both depression and migraine. Both chemicals affect pain, mood, and sleep pathways. Inflammation is also a common denominator for migraine and depression. When the body experiences excess stress, it can interfere with the way the brain functions. Inflammation has been linked to both mood issues and migraine frequency.

Hormonal changes also play a role in anxiety, depression, and migraine. Many women experience both migraine and mood changes around their menstrual cycles, during pregnancy, and during perimenopause/menopause.

Migraine, depression, and anxiety can all run in families, indicating that there's a potential genetic component to all three conditions. Migraine and depression have biochemically similar causes, making it possible that people who are predisposed to one condition are also predisposed to the other.

The impact of chronic migraine on mental health and quality of life

As we mentioned, a migraine is more than just a headache. In addition to intense pain, people who experience migraine also experience debilitating nausea, sensitivity to light and sound, dizziness, and an inability to carry out normal daily activities. Many migraine sufferers feel that their pain isn't understood, especially since their symptoms aren't usually visible to the outside world. People who experience migraine may feel defeated, isolated, or hopeless when they aren't able to function normally.

All of these issues can deeply affect mental health. When life becomes unpredictable and painful due to chronic migraine, anxiety and depression can easily creep in, especially for people who may be genetically predisposed to these conditions. Treating migraine isn't just about easing pain—it's also about restoring quality of life.

Depression as a consequence of chronic migraine

Depression doesn't always come first. In many cases, depression develops in people who have dealt with migraine for long periods of time. Chronic pain-induced depression can occur in people living with chronic migraine. Many people who experience chronic migraine find that they experience a frustrating period of grief as they are no longer able to participate with loved ones as they once did.

People who have chronic pain that's severe enough to limit their independence are more likely to become depressed than those who are able to maintain their independence despite chronic pain. Anxiety is also a common response to chronic pain. Many people who experience frequent migraine attacks find that their anxiety doesn't just flare up when they know they're about to have an attack. It can also flare up on good days, as they feel on edge, wondering when the next episode will occur.

Coping with persistent pain

For many people, coping with chronic migraine takes a mix of strategies, including:

• Acknowledge your pain. It's important to acknowledge the pain rather than pretend it doesn't exist. Denial can lead to burnout.
• Seek medical care. While this may sound like a no-brainer, some people try to push through chronic pain, rather than asking a medical professional for help. Seeking medical help for chronic pain can be the first step toward finding a treatment strategy that works for you.
• Manage stress. There's no way around it—chronic migraine is a stressful condition. Using stress management techniques like breathing exercises, meditation, mindfulness, and progressive muscle relaxation can help.
• Track your symptoms. Using a tracking tool like Evidation's MigraineSmart can help you understand patterns and avoid migraine triggers.
• Lean on your support system. It's difficult to live with chronic pain. Talking to a family member, friend, or therapist can help to ease the mental health symptoms that often come with chronic migraine.

Treatment strategies

Your healthcare provider will work with you to develop a strategy that makes sense for your needs. Typically, doctors recommend a mix of medical and nonmedical strategies uniquely tailored to alleviate your migraine pain.

For someone who is struggling with chronic migraines and anxiety and/or depression, treatment goals are twofold: your doctor will work to both support your mental health and reduce migraine frequency and severity. Ignoring one condition can make the other worse, so it's important to get treatment for both issues at the same time.

Pharmacological and non-pharmacological approaches

Some of the pharmaceutical medications your doctor might prescribe to treat anxiety/depression and migraine include:

• Antidepressants: In some cases, antidepressants can offer a one-two punch that can treat both migraines and mental health issues. Tricyclic antidepressants and SNRIs are both known for supporting migraine relief while also relieving anxiety and depression symptoms.
• Anti-seizure medications: Your doctor may prescribe anti-seizure medication to treat your migraine, as some have shown promise in reducing migraine frequency.
• CGRP inhibitors: These new medications are designed to block extra calcitonin gene-related peptides, or CGRPs, in the body. CGRPs are naturally-occurring compounds that can increase the severity or duration of migraines.
• Triptans and NSAIDS: These medications are often used during migraine attacks to reduce the severity of symptoms.

In addition to medications, your healthcare provider may also recommend other types of treatment, including:

• Cognitive behavioral therapy (CBT): This type of therapy can help you gain control over thought patterns and behaviors that may contribute to depression and anxiety, potentially reducing migraine symptoms.
• Meditation and relaxation training: Your healthcare provider may suggest meditation and relaxation exercises to help you control muscle tension, heart rate, stress levels, and other factors that may contribute to migraine attacks.
• Acupuncture: Some people find that acupuncture helps to reduce the severity and/or frequency of migraine.
• Exercise and/or physical therapy: Moderate exercise can help to reduce the symptoms of depression, and may help to reduce the number of migraine attacks you experience.

The role of lifestyle modifications in managing both conditions

Daily habits make a major difference in controlling anxiety, depression, and migraine. Thankfully, there are many habits that can help to reduce the symptoms of all three conditions.

Maintaining consistent, healthy habits in the following areas may help you reduce migraine, anxiety, and depression symptoms:

• Sleep. A consistent, healthy sleep schedule can help to balance your mood, lessen anxiety, and reduce migraine.
• Nutrition: Some foods can trigger migraines. Most people who experience food-based triggers find that processed meats, aged cheeses, and alcohol are particularly likely to cause symptoms. Enjoying a diet rich in lean proteins, fruits, and veggies can support your overall health and may help to reduce migraine and mental health symptoms.
• Hydration: Getting plenty of water (and reducing or eliminating beverages that can dehydrate you, like alcohol and caffeine) can support overall mental health and prevent migraine attacks.
• Exercise: As we mentioned, getting frequent, moderate exercise can help to boost feel-good chemicals and may prevent migraine attacks.

When to consult a healthcare provider

If you're dealing with frequent migraines, or you've noticed changes in your mood, sleep, or motivation, it's important to talk with your healthcare provider. If you have headaches or headaches with migraine symptoms more than 15 days a month, you're frequently relying on over-the-counter or prescription pain medication to control migraine pain, you're struggling to take care of yourself, and/or you feel hopeless or disinterested most days, talk to your doctor or mental health provider.

MigraineSmart: Evidation's migraine symptom tracking tool

Last year, the Evidation team debuted MigraineSmart, our migraine symptom tracking program within the Evidation app. We understand the debilitating effect that migraine can have on day-to-day life, and we're working to help our members track symptoms to find connections between migraine occurrences and lifestyle factors.

When you track your symptoms with MigraineSmart in the Evidation app, you'll get personalized weekly insights that pinpoint connections between symptom logs and lifestyle activities. When you share data from your wearable health tracker and log your symptoms, we're able to find connections between migraine and your daily health choices, making it easier for you to avoid triggers and have more symptom-free days. Click here to learn more, download Evidation, and get started with MigraineSmart today.

If you've been researching medications to support weight loss, you've likely come across Ozempic, Wegovy, Mounjaro, and Zepbound. These medications are part of a growing class of drugs called GLP-1 receptor agonists. These drugs have gained massive attention from both the medical community and the public due to their effects on health, weight, and wellness.

Here, we'll break down how these medications work, what makes them different, and how to navigate which of these drugs (if any) might be a good fit for your needs.

Understanding GLP-1 receptor agonists

GLP-1 stands for glucagon-like peptide-1, a naturally occurring hormone that helps your body regulate blood sugar levels and appetite. When you eat, GLP-1 stimulates insulin secretion, slows gastric emptying (how quickly food leaves your stomach) and increases feelings of fullness.

GLP-1 receptor agonists mimic this naturally occurring hormone, helping people with type 2 diabetes manage blood glucose levels. Some of these drugs are also used to support weight loss by decreasing appetite and supporting healthy metabolic function. While these medications are not insulin, they can help people with insulin resistance or metabolic dysfunction gain better control over the ways their body responds to food and sugar.

How GLP-1s differ: short-acting vs. long-acting

GLP-1 receptor agonists can be classified as short- or long-acting, depending on how long they stay active in the body. Short-acting GLP-1s, like Adlyxin, require daily dosing and are used to stop post-meal blood sugar spikes. Long-acting GLP-1s like Ozempic, Wegovy, Mounjaro, and Zepbound, are dosed less frequently and help control overall blood sugar and weight by supporting steady hormone levels. For most people, long-acting GLP-1s are more convenient because they offer sustained effects.

Ozempic vs. Wegovy vs. Mounjaro: what's in a name?

These name-brand medications are often confused. While they may have the same end effect — weight loss — they're not exactly the same thing.

Here are the basic facts you need to know if you're considering Ozempic, Wegovy, Mounjaro, or Zepbound:

• Ozempic (semaglutide): This medication is approved for the treatment of type 2 diabetes and to lower the risk of major cardiovascular events in adults with both diabetes and heart disease.
• Wegovy (semaglutide): This medication is approved exclusively for weight management in people with obesity or overweight who have at least one weight-related condition (like high blood pressure, high cholesterol, or type 2 diabetes).
• Mounjaro (tirzepatide): This is a newer medication that mimics not only GLP-1, but also GIP (glucose-independent Insulinotropic polypeptide), another hormone involved in regulating appetite and insulin. It's approved for the treatment of type 2 diabetes.
• Zepbound (tirzepatide): This injectable medication also mimics both GLP-1 and GIP, but like Wegovy, is approved for weight management for people who have at least one weight-related health condition. 

More than diabetes: weight loss and cardiovascular benefits

The success of GLP-1 medications goes beyond blood sugar management. Clinical trials have shown that semaglutide and tirzepatide produce substantial weight loss, often exceeding 15% of total body weight when combined with lifestyle changes, including nutritional changes and exercise.

The heart health benefits of these medications are also significant. In 2023, a clinical trial showed that semaglutide significantly reduced the risk of major cardiovascular events, like heart attacks and strokes, in overweight adults (including people who did not have diabetes).

Medications like Wegovy are valuable tools in treating obesity as a chronic disease, not just as a cosmetic concern. These drugs have the potential to improve metabolic health, reduce inflammation, and lower cardiovascular risk, helping healthcare providers reshape how they treat a wide variety of chronic illnesses.

Emerging therapies: dual receptor agonists and oral formulations

The next generation of GLP-1 medications has already arrived. Mounjaro and Zepbound act as dual agonists, as they activates both GLP-1 and GIP receptors. This dual action appears to produce greater weight loss and improved insulin sensitivity compared to medications that only contain GLP-1.

For those who are uncomfortable with injections, oral semaglutide (brand name Rybelsus) is also an option. While it requires daily dosing and must be taken under specific conditions (on an empty stomach, followed by no eating for at least 30 minutes), it's an alternative for people who aren't comfortable with needles.

Researchers are also in the process of developing triple agonists and other combinations to increase the effectiveness of this class of medications. As these medications continue to improve, it's expected that they'll become more effective at helping people achieve weight loss, improve lipid profiles, and enhance energy use.

Are weight loss drugs safe? Side effects and safety considerations

For most people, GLP-1s are well-tolerated. If your doctor prescribes a GLP-1 medication, they may recommend that you start out with a smaller dose. If the dose is well-tolerated, your doctor may increase your dose over time to boost your results. Side effects may include fatigue, loss of appetite, constipation, diarrhea, nausea, and/or vomiting, and are typically dose-dependent and more common during your first few weeks on the medication.

There are some additional, more serious health risks associated with GLP-1 medications, including thyroid c-cell tumors, kidney problems, gallbladder issues, and pancreatitis. Some people, including those who have a family history of certain cancers and certain metabolic disorders, are likely not good candidates for GLP-1 medications.

Choosing the right glp-1 for individual needs

Your doctor will work with you to help you determine whether GLP-1 medications may be the right fit for your needs. Together, you'll consider your goals (such as whether you're focusing on diabetes management or weight loss), your insurance coverage, your medical history, and your lifestyle preferences (including whether you're comfortable with needles) to decide what medication will be the best fit for your needs.

How Evidation can support your journey to a healthy weight

If you're considering a GLP-1 medication, or you're already taking one, tracking your habits and your progress is key to continued success. When you download Evidation, you'll be prompted to connect the apps you're already using to track your health-related behaviors. We'll use the information you share to find patterns and trends, and you'll get personalized, content-based insights that help you move your health forward. Click here to start using Evidation to support your weight loss journey.

The benefits of sleep are no secret.

For most adults, 7 hours or more of sleep each night is recommended. Getting enough sleep can help lower the risk of serious health conditions, manage a healthy weight, and reduce stress, just to name a few.

This begs the question - why are more and more people struggling to get enough sleep? What is the short and long-term impact of sleep deprivation?

In this post, we’ll dive deep into the dangers of chronic sleep deprivation, why so many people can’t seem to get the sleep they need, and how you can improve your sleep quality over time.

Why aren’t we sleeping enough?

1 in 3 adults aren’t getting the recommended 7 hours of sleep per night. From a demanding job to a busy social life, there are many reasons adults aren’t sleeping as much as they should.

With a significant increase in digital consumption, from our phones to binge-watching TV shows, sleep seems to be the one thing most adults are willing to sacrifice.

Many adults work multiple jobs or have shift work that requires them to sleep less or during times that are not ideal within their environments. For example, a night nurse may have to sleep during the day, but the home environment may not be suitable for 7 hours of quiet, uninterrupted sleep.

Other people are living with health disorders, from anxiety to sleep apnea, that impact the quality and duration of sleep they get each day.

What can happen to your body if you don't sleep enough?

The National Sleep Foundation recommends 7 to 9 hours of sleep per night for adults. However, it’s not just about the length of time you sleep; it’s also about the quality of sleep you get in that time period. Sleep quality plays a role in the recovery your body undergoes while asleep and how rested you feel the next day.

If you can't sleep longer than 4 hours a night, you may start to notice negative changes within your body and mind. Here are some of the most critical ways your body will feel the impact of not enough sleep.

Physical Health Impacts

Your body requires enough sleep to reset and repair itself. Your heart rate slows, your blood pressure falls, and some vital organs don’t have to work as hard during this period of rest. When your body does not have this time to repair, it can be damaging in several ways.

Those who do not get enough consistent sleep can be at a higher risk of the following:

• Coronary heart disease
• Kidney disease
• High blood pressure
• Diabetes
• Obesity
• Stroke
• Weakened immune system

Mental Health Effects

Think back to a time when you didn’t get enough sleep - how did you feel the next day? Many people report feeling more stressed, drained, impatient, and unable to focus when they’re experiencing sleep deprivation. This is likely because adequate sleep helps maintain our cognitive skills, like attention, memory, and learning.

The brain needs sleep to rest and repair just as much as the body does. Chronic sleep deprivation can lead to the following mental health effects:

• Struggle to focus or think clearly (brain fog)
• Negative emotional responses
• Increased risk of mental health disorders
• Depression and anxiety
• Suicidal ideation
• Bipolar disorder

Mortality Increase

Since the 1960s, data has shown that individuals who get seven or more hours of sleep have the lowest mortality risk. Particularly for those who are living with pre-existing conditions, getting enough sleep (among many other factors) has the power to add years to our lives.

Cardiovascular Disease

Over time, chronic sleep deprivation can negatively impact the heart. Whether you’re intentionally getting less sleep or struggling with insomnia, a consistent lack of sleep is linked to high blood pressure and heart disease.

This risk is associated with other factors related to sleep problems, including higher stress levels and a lack of physical exercise, which can impact heart health as well.

Sleep Extension

Sleep extension occurs when you’re in a sleep “debt,” and your body needs to make up for the sleep it lacks. Sleep extension is when you intentionally sleep longer than you normally would to catch up on sleep. For people who regularly get less than the recommended amount of sleep, sleep extension can have physical and mental benefits, but for most, it’s not a sustainable lifestyle or practice.

Improving Sleep Quality

Now that you know the dangers of chronic sleep deprivation, let’s get into the actions and healthy lifestyle changes you can make to improve your sleep quality. Whether you’re currently experiencing poor sleep or you have in the past, these are suggestions and recommendations you can implement in your daily life to improve your sleep quality and duration.

Take Care of Your Body

If your sleep quality needs improvements, take a step back and evaluate a few parts of your daily habits. Are you eating healthy? How much caffeine are you consuming? Are you getting enough exercise?

Aside from the physical aspect, your mental health habits may need modifying as well. Take the necessary steps to lower any types of anxiety you experience on a regular basis. These steps can include therapy, meditation, yoga, journaling, and other self-care practices that work for you.

Create a Bedtime Routine

Establishing a routine can help to improve your sleep quality over time. Try to go to bed at the same time every night and wake up at the same time every morning. Take other measures to ensure you are relaxed and ready for bed by putting your phone down an hour before bed.

Meditating before bed can be a very useful tool, especially if you have trouble quieting your mind. With practice, you’ll get into bed feeling calm, relaxed, and ready to catch some Z’s. Meditation is typically associated with calmness and peace, but it also has a beneficial impact on the body and the mind as you prepare for bedtime. While meditating, your breathing slows, and the part of your brain that controls sleep cycles is activated.

Take Melatonin

Melatonin is a natural hormone made by the brain that assists with sleep. Trying a melatonin supplement may help improve your sleep patterns over time if you struggle with short sleep syndrome. Just be sure to find a product that has undergone third-party testing to ensure it’s safe and has the accurate dosage.

Track Your Sleep

Many health apps offer sleep trackers where users can monitor the rest they get each night to identify changes or irregularities in sleep. Having access to your personal sleep data can help you make lifestyle changes in order to improve your sleep over time.

Sleep your way to optimal health with Evidation

If you were wondering, "Is 5 hours of sleep enough?" Now you know that change is imminent for your physical and mental health. Evidation Members can earn points for tracking self-care activities such as walking, sleeping, food intake, and more. By completing surveys and questionnaires, Evidation Members gain access to insights about their sleep patterns and personalized content, like tips and articles to help improve sleep. Download our app today to get started.

Migraines can be a debilitating part of daily life. Throbbing pain, sensitivity to light and sound, and nausea can all make it difficult to function. While medications and therapies can provide relief, lifestyle changes are a powerful — and often overlooked — tool that can make a serious difference in migraine prevention and management. Certain behaviors and routines can either trigger migraines or help reduce their frequency and intensity.

Here, we'll take a look at five lifestyle changes that can significantly reduce migraines, plus simple, actionable tips you can take to potentially reduce migraine severity and frequency.

Reduce Alcohol Consumption

Alcohol is a well-known migraine trigger. It can dehydrate the body, negatively affect sleep quality, and cause fluctuations in blood sugar levels — all of which can prompt a migraine. Red wine, in particular, contains histamines and tannins that are linked to migraines in sensitive individuals.

Try these tips for reducing your alcohol consumption:

• Track your intake. Use a journal or an app to keep tabs on when and how much you drink. You might begin to see patterns between alcohol consumption and your migraines.
• Try alcohol-free alternatives. There are plenty of non-alcoholic wines, beers, and cocktails that can help you enjoy socializing without triggering migraines.
• Stay hydrated. If you do choose to drink occasionally, follow each alcohol drink with a glass of water to combat dehydration.
• Set boundaries. Let your friends and family know you're cutting back on alcohol to improve your health. Accountability from people who can can help you stay on track.

Reduce or Eliminate Dairy

Though not a trigger for everyone, dairy can contribute to inflammation and may contain hormones or additives related to migraines. For some people, even small amounts of dairy can trigger symptoms.

Try these ideas to cut down on or eliminate your dairy consumption:

• Try dairy-free alternatives. Oat, almond, soy, and coconut milk are all good alternatives to traditional dairy products. Many brands now offer dairy-free cheeses, yogurts, and ice creams.
• Read ingredient labels. Dairy hides in many processed foods. Look out for ingredients like casein, whey, and lactose.
• Track how you feel. Try eliminating dairy for two to four weeks, then slowly reintroducing dairy products. Keep a symptom diary to see if there's a correlation between your dairy intake and your migraine symptoms.
• Get your calcium elsewhere. If dairy isn't a good fit for you, there are plenty of other ways to get calcium in your diet. Leafy greens, chia seeds, and tofu can all help you hit your calcium goals.

Improve Your Sleep Quality

Sleep and migraines are deeply connected. Too much or too little sleep, poor sleep quality, and inconsistent sleep patterns can all trigger migraines. Quality rest gives the brain time to recover and reset, while poor sleep can leave you more vulnerable to attacks.

Try these strategies to improve your sleep quality:

• Stick to a consistent schedule. Go to bed and wake up at the same time each day, even on weekends.
• Create a calming bedtime routine. Reduce stimulation before bed by turning off screens, dimming lights, and doing something relaxing like reading or taking a warm bath.
• Limit caffeine and alcohol. Both can interfere with the deep stages of sleep and disrupt your sleep cycles.
• Make sure your sleep environment sets you up for success. A cool, dark, quiet room is best.

Reduce Screen Time

Extended screen exposure can cause eye strain, disrupt sleep, and increase light sensitivity — all of which are common migraine triggers. Bright lights, flickering screens, and blue light exposure from phones or computers can provoke a migraine — or worsen an existing one.

Consider implementing these tips to reduce your screen time:

• Follow the 20-20-20 rule. For every 20 minutes, look at something at least 20 feet away for 20 seconds to reduce eye strain.
• Use blue light filters. Many devices have settings or apps that reduce blue light, which can lessen the impact devices have on your sleep-wake cycles.
• Take regular breaks. Build screen-free time into your day. Stretch, go on a walk, and take breaks to participate in activities that don't involve a screen.
• Adjust screen settings. Lower brightness, increase font size, and/or reduce the glare on your phone or other device by applying an anti-reflective coating.

Practice Stress Management

Stress is one of the most common migraine triggers. Whether it's daily tension or the aftermath of a particularly stressful event, your brain and body's response to stress can set off symptoms. Learning to manage stress effectively can lower your migraine frequency and help you stay more in control of your health.

Try these stress reduction tips:

• Practice mindfulness or meditation. Taking just a few minutes each day to practice deep breathing, body scans, or meditation with guided imagery can help to reduce your stress levels.
• Get regular exercise. Low-impact activities like walking, yoga, and swimming release endorphins that combat stress.
• Try journaling. Writing down your thoughts or worries can help you gain perspective and release built-up tension.

Tracking Makes a Difference

Even with the best of intentions, it can be hard to figure out exactly what triggers your migraines, especially if your symptoms don't seem to follow a predictable pattern. Evidation's MigraineSmart tracker allows you to log migraine occurrences, symptoms, and potential triggers by integrating data that tracks your sleep, diet, and stress levels. Over time, this data can reveal trends that help you and your healthcare provider build an effective migraine prevention strategy.

If you're ready to take action towards more symptom-free days, we're here to help. Click here to download Evidation and start using MigraineSmart today.

Stress eating is something many people deal with, especially during busy, emotional, or overwhelming times. When life feels out of control, it can be tempting to turn to food for comfort, even when we're not physically hungry. While stress eating can offer short-term emotional relief, it can make it harder to reach long-term health goals. Here, we'll explore why stress eating happens, how to differentiate between stress eating and real physical hunger, and go over practical steps that you can take to build healthier habits when it comes to emotional eating.

Understanding stress eating and its triggers

Stress eating — or emotional eating — is when we eat in response to our feelings instead of in response to physical hunger. Stress-related cravings aren't about needing nutrients or energy, rather, they're about seeking comfort or distraction from difficult feelings. Food can provide temporary relief when you're feeling overwhelmed, or bored. Over time, however, emotional eating can have negative health effects, including weight gain, digestive issues, and a lack of healthy strategies for coping with stressful emotions.

When you feel stressed, the body releases cortisol, a hormone that can increase your appetite and cravings for high-fat, sugary foods. These comfort foods can provide a quick energy boost while triggering the brain's reward system. That boost, however, doesn't last, and often leads to even more stress.

Identifying emotional hunger vs. physical hunger

One of the most important strategies in combating emotional eating is learning to recognize the difference between emotional hunger and physical hunger. Physical hunger comes on gradually, and can be satisfied by a variety of foods. After satisfying physical hunger, you'll likely feel nourished and satisfied, and it won't be hard to stop eating.

Emotional hunger, on the other hand, is more erratic. It comes on suddenly, and feels like it can only be satisfied with super-specific foods (often sugar or salt). Emotional hunger feels urgent, like it needs to be satisfied right away, and continues even after you've eaten a reasonable amount of food.

Mindful eating practices to reduce stress eating

Mindful eating is a simple but powerful tool to help reduce emotional eating. It's about paying attention to your hunger, your body, and the foods you choose, without judgment. When you eat mindfully, you're more likely to enjoy your food, recognize when you've had enough, and understand your emotional eating triggers.

Developing healthy coping mechanisms for stress

If food has been your go-to method for managing stress, you're not alone. Thankfully, there are many other strategies that can give you similar relief, without the side effects of stress eating.

Try these alternate coping mechanisms when emotions run high:

• Get moving. Exercise is one of the best ways to manage stress. A short walk, a quick yoga video, dancing to your favorite song, or even doing some quick cardio bursts (like jumping jacks) can help to release built-up tension.
• Talk it out. Call a friend or family member. Sometimes, talking through your feelings can make a big difference.
• Practice deep breathing. Sometimes, taking a brief pause between the urge to emotionally eat and actually engaging in emotional eating can be all it takes to help stop the behavior. Taking a few deep breaths can provide the pause that you need to center and reconsider eating emotionally.
• Journal your thoughts. In times of stress, writing down your thoughts can provide a healthy outlet for feelings that might otherwise lead to emotional eating.
• Engage in a hobby. Doing something creative — like reading, drawing, or gardening — can help you refocus.

Seeking professional help for emotional eating

Sometimes, stress eating can be too difficult to tackle alone. If you find that you're often eating in response to stress — especially if it's affecting your health, weight, or mental well-being — it's a good idea to reach out to a professional for help.

A mental health professional, dietitian, or therapist who specializes in emotional eating can help you:

• Understand the deeper reasons behind your eating habits
• Build self-awareness and self-compassion
• Look coping strategies that can help you manage emotions in healthy ways
• Create a personalized, sustainable plan for change

There's no shame in getting support. In fact, asking for help is a sign of strength. Working with a professional can help you gain the tools that you need to change eating habits for good.

Staying on track with your goals

Whether your goal is to feel better in your body, find non-food-related ways to manage stress, or lose weight, emotional eating can make it tough to move forward. The good news: even small changes can make a big difference.

Try these tips to stay focused and empowered as you work to change your eating habits:

• Celebrate non-scale victories. Even if you're trying to lose weight, you don't need to be focused on the scale 100% of the time. Notice times when you choose a walk over a stress-related snack, or when you choose to call a friend instead of engaging in emotional eating.
• Practice progress — not perfection. Setbacks are normal, and it will take some time to establish new eating habits. As long as you're working toward establishing new habits, you're on the right track.
• Set realistic goals. Practicing mindful eating once a day or learning a new stress management strategy once a week can help you move toward a healthier relationship with food.

We're here to help you create healthy eating habits, one decision at a time

Managing stress isn't about willpower or strict diets. It's about understanding your triggers, listening to your body, and giving yourself tools that help you make choices that support your health and happiness.

If you're working to overcome stress eating patterns, Evidation can help. When you download our free app, you'll be prompted to share the health data that you're already tracking. We'll use the information you choose to share to find insights and provide you with personalized, content-based insights that help you take the steps necessary to help you feel your best. Click here to learn more and get started with Evidation today.