Written by: Katie Saucier, Founder & CEO | Your Growth, LLC

Are one or both of your ankles limiting your ability to squat? Are you able to keep your heels to the floor while squatting?

Has chronic ankle sprains leave you with stiff, painful, immovable ankle joints? The inability to bring your toes and feet upward? (Dorsiflexion) 

Chronic ankle instability (CAI) is one of the most common chronic musculoskeletal conditions worldwide, affecting movement, balance, and quality of life while contributing millions of dollars to healthcare expenditures each year.

What does the research say about old injuries creeping back into your life? How can you work on relief? What are the best measures to take?

In this week’s Prevention Digest, find out what the research suggests about CAI, read about the key takeaways, a personal story, and more!

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Written by: Katie Saucier, Founder & CEO | Your Growth, LLC

Have you ever assumed that losing your balance is simply a normal part of aging?

What does the research say about balance?

To explore what the evidence says and how to apply it in real life, subscribe to The Prevention Digest and read the full newsletter.

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Written by: Katie Saucier, Founder & CEO | Your Growth, LLC

For years, fat was blamed for many of our health problems. The misinformation surrounding dietary fats has been part of the problem. Healthy fats remain an important and essential part of the foundation of metabolic health.

What happens when the body doesn’t get enough healthy fats?
Can hormone balance truly be supported without cholesterol and essential fatty acids? How do fats, proteins, and carbohydrates work together to regulate metabolic health?

What does the research say?

Find out in this week’s Prevention Digest Volume 11-Healthy Fats Help Balance Hormones: A Part of Whole-Body Metabolic Health

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Written by: Katie Saucier, Founder & CEO | Your Growth, LLC

What if one of the strongest predictors of emotional health, stress resilience, depression risk, and overall well-being was not a supplement, medication, or fitness routine-but meaningful human connection?

When most people think about health, they often focus on exercise, nutrition, hydration, or sleep. While all of these are essential, emotional health is also deeply connected to social support and relationships, which strengthens the other dimensions of health mentioned above. 

Research shows that meaningful connections and social interactions are deeply woven into every aspect of health and well-being.

In this week’s Prevention Digest, we explore detailed research studies, a personal story, key insights, and a powerful weekly growth challenge that everyone can benefit from!

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Stop Chasing Fitness Trends: Start Building Consistency

Written by: Katie Saucier, Founder & CEO | Your Growth, LLC

If you’re jumping from one fitness trend to the next, constantly searching for body changes that never seem to come, it may be time to shift your focus from trend-hopping to consistency.

Fitness trends have become a major part of modern health culture, fueled by social media, influencers, and the constant search for faster results. 

Faster results…miracle drugs…quick fixes…pills, shots…these approaches are often not sustainable, not realistic, and may have dangerous, or deadly outcomes!

Not every fitness trend is bad. Some eventually become accepted evidence-based practices, while others disappear quickly. Consistency of regular movement, strength training, cardiovascular exercise, proper nutrition, sleep, and recovery, matter more than any short-lived trend.

Learn what works, see what the research says, participate in this week’s growth challenge, and change yourself with the application tools, in this week’s Prevention Digest!

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Written by: Katie Saucier, Founder & CEO | Your Growth, LLC

When most people think about bone health, they usually think of one supplement: calcium.

But what if strong, healthy bones depend on far more than calcium alone? What if I told you the body relies on-at least 16 essential minerals and nutrients working together to support bone growth, strength, recovery, and long-term bone density?

In the research calcium supplements may sometimes do more harm than good, and that whole, unprocessed foods are often the best source of micronutrients.

A study published in the Journal of Osteopathic Medicine found that more than 1 in 4 adults aged 35–50 already show signs of osteopenia (low bone density), highlighting the importance of building strong bones early through proper nutrition and lifestyle habits.

The Essentials to Bone Health, what to know about that isn’t talked about. In this week’s Prevention Digest, delving into the research, you’ll learn about the essential minerals, what to focus on, the chronic diseases stemming from the unbalanced nutrients, and more!

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How to Stick to a Workout Routine

Written by: Katie Saucier, Founder & CEO | Your Growth, LLC

Why do so many people feel like they need the perfect plan to start working out-only to end up doing nothing at all?

If you’re anything like me, over the years I’ve tried to commit to and stick with a workout routine, I too had failed. I would momentarily get inspired then thoroughly plan out days, weeks, start days, particular exercises, sometimes even start it, then once I take off a couple of days or a long weekend, I would feel like I failed and would stop. I got off schedule, so I’m just going to quit the whole thing. 

My perspective has changed with what I have learned and what I want to share with you. What I’ve found to be true in my experience, in the evidence-based research, and in health and wellness books, consistency was the very best way to combat the cycle of beginning and quitting. They say it takes 21 days to make a habit and atomic habit’s author James Clear says that it is the repetition that matters most, not just the days. 

There are many ways to stick to a workout routine, and this newsletter will provide all you need to know to get started, stay motivated, and stick to a workout routine to better yourself now and in the future!

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Procrastination Doesn’t Mean You Are Lazy 

Written by: Katie Saucier, Founder & CEO | Your Growth, LLC

In this week’s Prevention Digest, you’ll learn about the false stigma that procrastination means you are lazy. Through the research, you will see that the underlying factors of procrastination have a much deeper psychological undertone than simply “I just don’t want to do it right now.”

Find out what psychology says about procrastination and learn about practical application tools that come from the research.

Read about Progress Over Perfection: Breaking the Stronghold of Procrastination and find out what this week’s growth challenge will be!

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True Quality of Life with Injury or Illness- Requires Mental Health Sustainability 

The additional toll your mental health takes while working through these challenges.

Written by: Katie Saucier, Founder & CEO | Your Growth, LLC

Mental health is already multifaceted. When you add injury, illness, chronic disease, anxiety, depression, fear, and financial stress, it becomes a broader socioeconomic issue-and that rabbit hole never ends. 

To narrow that focus, this week’s Prevention Digest centers on mental and emotional well-being, specifically the psychological impacts that injury and illnesses can have during and after recovery.

Find out what evidence-based research says, applications to recovery, coping mechanisms, support, and more!

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The Benefits of Water Rehab: Every Age, Every Level, Every Body. 

Written by: Katie Saucier Founder & CEO | Your Growth, LLC

From stroke recovery, elderly, joint stiffness, injury, arthritis, cardiovascular endurance, circulation, recovery-an abundance of benefits of training in a water environment are endless.

Most people think of rehabilitation, fitness, and performance as separate. Rehab is for injury. Exercise is for health. Training is for athletes.

But what if one system could do all three?

The Burdenko Method challenges that way of thinking.

When movement on land becomes painful, limited, or even impossible water provides an opportunity to continue training, recovering, and improving without the same physical stress on the body.

In this week’s Prevention Digest, we explore a system that blends rehabilitation, conditioning, and performance into one approach. From stroke recovery to elite athletes, water-based training offers a powerful way to move better, recover faster, and build strength safely. This method has been developed into a concept of Fitness Intelligence™-coined as, The Burdenko Method. Evidence-Based Research strongly supports water-based rehabilitation and movement training.

Aquatic therapy can reduce pain, improve balance, increase mobility, increase cardiovascular health, improve musculoskeletal injuries, and improve neurological conditions.

Find out what 15 health benefits come from water rehab! Read about When ‘Just in Case’ Goes Completely Wrong, and this week’s Your Growth Challenge!

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Lower Back Pain: A Deep Dive-Why It Happens and How to Prevent It

Written by: Katie Saucier Founder & CEO | Your Growth, LLC

Lumbar spine musculoskeletal injuries are one of the most common physical issues people experience. But what actually causes them?

The answer: All of the above.

Lower back injuries rarely come from one dramatic moment. More often, they develop slowly over time through repeated stress, poor movement mechanics, muscle weakness, and postural strain. The spine relies heavily on surrounding muscles, joints, ligaments, and tendons to stabilize and support movement. When these systems are not functioning together properly, the lower back often absorbs excessive stress.

In this week’s Prevention Digest, it will explore one of the most common yet preventable musculoskeletal problems: lower back injuries. It breaks down why they occur, what research shows about spinal mechanics, and how everyday movement habits influence injury risk.

Understanding how your body moves-and how to support your spine properly-can significantly reduce the likelihood of long-term pain or dysfunction.

Plus, exclusive tools, tips, resources, insights, and weekly challenge to keep you motivated!

Don’t miss the personal story on-How one dish took me down!

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To Reduce Salt or Not to Reduce Salt- That’s the Confusion

Written by: Katie Saucier Founder & CEO | Your Growth, LLC

Research has shown that salt is essential to the body’s everyday needs yet we, as a whole, are told to minimize the intake?

For years, people have been told to reduce salt intake to protect their health. However, the research now shows that salt is essential to the body. The type of salt, a person’s lifestyle, and their overall health can all influence how salt affects the body, but overall, we need salt for survival. Choosing the right amount and type of salt can have significant impacts on the body.

This week’s Prevention Digest dives deep into one of the most misunderstood nutrients in your diet: sodium. It breaks down the different types of salts, and the surprising health risks at both extremes, as well as the health benefits-from excess intake to not getting enough. Plus, it tackles some of the biggest myths and misconceptions about salt that could be quietly impacting your health.

What we have been told about salt is only half the story.

Don’t miss out on this week’s story: (Almost) Falling Through the Cracks: A Doctor’s Assumption

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Think You’re Getting Enough Sleep—But Are You Really?

Written by: Katie Saucier Founder & CEO | Your Growth, LLC

What if you’re not actually “well-rested” …but just used to being tired?

Most people believe that if they sleep 5-6 hours a night their body is recovering properly—but sleep quality is often overlooked, and it is impacting your cognitive function, energy, mood, hormone balance, weight fluctuations, cardiovascular system, glucose intolerance, and increased negative effects on long-term all-cause mortality rates-more than you realize.

In this week’s Prevention Digest, we explore the long-term health effects of sleep deprivation, factors influencing sleep quality, key principles to optimize sleep and minimize illness or injury, this week’s growth challenge-along with a personal story on why walking away from money may have been a life-changing decision.

The Prevention Digest on the quality of sleep explores a range of sleep challenges, what can improve your rest-and what may be working against it. Discover practical do’s and don’ts, along with tools and resources to help strengthen your sleep hygiene.

Whether it’s for you, a loved one, or a friend, these insights can make a real difference in daily life.

Don’t miss out-subscribe to The Prevention Digest today!