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• During press for “Wicked,” a journalist created a moment that spawned memes.
• She spoke of “holding space” for Cynthia Erivo’s performance of “Defying Gravity.”
• Experts say “holding space” means being fully present for others and yourself.
• It can have benefits for mental health, such as stress reduction and relief from loneliness.
• It can also be a form of self-care for marginalized groups.

When journalist Tracy E. Gilchrist interviewed “Wicked” co-stars Ariana Grande and Cynthia Erivo on their recent press junket, it created a viral moment that lit up the internet with memes.

In a video published initially on Out, Gilchrist told Erivo, “This week, people are taking the lyrics of ‘Defying Gravity’ and really holding space with that, and feeling power in that.”

In response, Erivo told Gilchrist that she “didn’t know that was happening” and that it was “really powerful,” clearly feeling emotional.

The video exploded online, with many people questioning exactly what “holding space” meant, whether it was a new trend, and what impact it could really have.

However, mental health experts say the concept of “holding space” for yourself or others isn’t new, and the act can indeed have a profound impact on your health and well-being.

What does “holding space” mean?

“Holding space for someone else is about showing up fully, being present, truly listening, and allowing them to process their feelings at their own pace,” explained Megan Drummond, a Licensed Psychotherapist and founder of Megan Drummond Psychotherapy.

She also noted that it’s not about trying to fix their problems.

“It means moving beyond the day-to-day surface stuff and asking meaningful questions,” Drummond added, “accepting the responses with openness, and resisting the urge to downplay or fill the discomfort that often comes with big emotions.”

We can also apply the concept of holding space to ourselves, she said, by allowing ourselves the freedom to feel, reflect, and rest without self-criticism or the feeling that we must do something.

“You may be upset, grieving, joyful, or just taking stock, but by slowing down and not playing the ‘I’ll deal with it later’ game, we allow ourselves the time and compassion to heal and grow,” said Drummond.

How “holding space” can boost your mental health

Amie Grant, LPCC, founder of Take Up Space Therapy Services, noted that the practice of holding space creates deeper relationships and a sense of trust. It can also combat loneliness.

“When someone feels seen and heard, it can be a profoundly healing experience,” she said.

Grant further explained that holding space for ourselves allows us to connect with our own emotions and values, moving us toward greater authenticity.

“This practice strengthens emotional resilience and helps us regulate stress by interrupting the cycles of shame and guilt that can arise when we don’t feel ‘enough,’” she said.

Grant pointed out that this can be especially important for those who are marginalized, such as women and LGBTQIA+ individuals.

“When we hold space for ourselves, we actively resist the narratives that tell us to prioritize productivity, conformity, or perfection and instead affirm our humanity and inherent worth,” she said.

In other words, “holding space” is a form of mindfulness, the practice of focusing your awareness, calming busy thoughts, and being rooted in one’s body in the moment.

Mindfulness can be practiced in various ways, including meditation or everyday activities such as walking, cooking, or listening to a favorite song.

In fact, mindfulness-based stress reduction (MBSR) has been associated with numerous physical and mental health benefits.

A 2021 meta-analysis suggested that MSBR may help lower diastolic blood pressure.

A 2018 study also found that MBSR could boost mental health by lowering work stress, anxiety, and depression.

Grant additionally emphasized that holding space for yourself is not a selfish act.

“It’s a radical act of self-care and community care that fosters resilience, emotional regulation, and a deeper sense of belonging,” she said.

Takeaway

On a recent press junket for the movie “Wicked,” interviewer Tracy E. Gilchrist inspired a flurry of memes when she told star Cynthia Erivo that she was “holding space” for her performance of the song “Defying Gravity.”

Mental health professionals say this practice involves being fully present with someone else without trying to solve their problems or minimize them.

We can also hold space for ourselves by allowing the experience of emotions without casting judgment.

Holding space for ourselves and others can provide several mental health benefits, including relieving loneliness, reducing stress, and building stronger relationships.

It can also be seen as an act of self-care for those who have been marginalized.

• TikTok users claim the 12-3-30 treadmill challenge can help you lose weight.
• It involves using a treadmill at a 12% incline, moving at a speed of 3 mph for 30 minutes.
• Experts say it helps you lose fat while also building muscle.
• However, it could put you at risk for muscle and joint strain or overuse injuries.
• Beginners and those with heart conditions should also be cautious.

Continuing the numerical weight loss trend of the 90-30-50 diet, TikTok has also given us the 12-3-30 treadmill challenge.

While Today notes that it originally went viral in 2020, the 12-3-30 workout remains popular.

Opinions on the plan, however, are mixed. Fitness influencer @michaelsheedyfitness said that if you do this workout for 30 minutes a day for 30-60 days, you will increase your fat loss while still holding on to precious muscle, giving you “the chiseled physique you are looking for.”

On the other hand, detractors of the 12-3-30 trend, like @adrianleungfit, say it’s “complete BS.”

There’s nothing about these numbers that will magically help you burn double the calories, he said.

In fact, if these numbers are wrong for your individual body, it may have some undesirable side effects.

So, what’s the truth about this weight loss challenge?

What is the 12-3-30 treadmill challenge?

Michelle Porter, a certified health and wellness coach, NASM-certified personal trainer, and founder of Michelle Porter Fit, said the 12-3-30 treadmill workout involves walking at a 12% incline at a speed of 3 mph for 30 minutes.

She added that it “is popular because it’s simple, accessible, and highly effective for improving fitness and supporting weight loss. “

Porter explained that this exercise routine gives you the benefits of lower-body strength training along with cardio — without the impact of running.

“Walking at a steep incline targets your glutes, hamstrings, and calves,” she said, “helping to strengthen and tone these muscles while burning calories at an accelerated rate.”

Porter further noted that the 12% incline makes it effective for weight loss, as it’s similar to hiking up a hill.

“Incline walking boosts your heart rate significantly, providing a cardiovascular challenge without requiring faster speeds or longer distances,” she said.

If you are someone who wants the calorie-burning benefits of running, but without the impact, this is a “excellent alternative,” according to Porter.

She also noted the simplicity of the workout due to its consistent speed, incline, and duration.

Does the 12-3-30 treadmill challenge work for weight loss?

Porter said the 12-3-30 workout can help with weight loss.

“Walking at a 12% incline burns significantly more calories than walking on a flat surface, making it an efficient way to create the calorie deficit needed for weight loss,” she said.

According to Porter, it also works large muscle groups like the glutes and hamstrings, which increases metabolic demand and enhances fat-burning both during and after the workout.

Shahinaz Soliman, MD, a board certified family physician with Shantique Med Spa, agreed, adding that it can also help improve the strength of the heart and blood vessels, so it may particularly be good for people who aren’t currently active.

“But to get a substantial change in the overall body weight, it is all about punctuality, productivity, and healthy intake of the food consumed throughout the day,” she emphasized.

Are there any risks with the 12-3-30 treadmill challenge?

According to Porter, the workout is generally low impact and safe. However, it should be noted that the steep incline can create some risks.

She said one potential concern is joint or muscle strain. “Beginners or those with pre-existing knee, hip, or lower-back issues may find the incline taxing.”

Porter also noted the potential for overuse injuries since it involves repetitive motion on a daily basis. The calves and Achilles tendons would be most at risk.

Additionally, if you are new to exercise or have a heart condition, you should be aware that the sustained incline may raise your heart rate too high, she said.

Soliman suggested that the slope, velocity, and time can be adjusted to your personal fitness level.

She also advised against using any single exercise for a long time and to try to introduce variety into one’s exercise plan.

“This workout is probably one of the easiest approaches to physical exercise, which is more important for everyone out there,” she concluded, “especially when they decide to start their workout regimes.”

Takeaway

The 12-3-30 treadmill challenge is a TikTok trend that promises to help people lose weight.

It involves using a treadmill at 12% incline, at 3 mph, for 30 minutes a day.

Fitness experts say it can help you burn more calories and build strength while still being lower-impact than running.

Doing this workout along with a healthy diet can aid in weight loss.

However, the steep incline and repetitive motion could set you up for joint or muscle strain or overuse injuries.

It could also be too hard on your heart if you are new to exercise or have a heart condition.

Beginners should start at a lower incline or work out for a shorter time.

Incorporating rest and a variety of activities into your workout schedule is also a good idea.

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• Jamie Foxx has revealed details about the “medical complication” he experienced in August 2023, in his new Netflix special
• The actor experienced brain bleeding, known clinically as hemorrhagic stroke.
• Foxx has apparently made a full recovery but admits that he went through the “worst year” of his life.

Jamie Foxx has broken his silence about the medical emergency he suffered in 2023, and he is grateful to be alive.

After nearly two years of silence, the actor has revealed in his new Netflix special, “What Had Happened Was”, that he experienced brain bleeding and stroke. 

“I was fighting for my life,” the 56-year-old said at the top of the special. He’d later strike a more somber tone, stating, “It is a mystery. We still don’t know exactly what happened to me. All I can tell you is that I appreciate every prayer because I needed every prayer.”

Brain bleeding, clinically known as hemorrhagic stroke, is a serious and potentially fatal medical condition. It is caused by a blood vessel that ruptures and bleeds either within the tissue of the brain or in the space between the brain and the skull. During a hemorrhagic stroke, the brain is deprived of oxygen due to a lack of blood flow and pressure caused by blood pooling inside the skull.

Hemorrhagic strokes are far less common, making up only about 13% of all strokes, compared to ischemic strokes.

Foxx appears to have made a full recovery, dispelling rumors that he could no longer walk by dancing around the stage for the packed audience. Nonetheless, he has faced a challenging battle, with one doctor admonishing him that he would have to drop the “arrogant” act if he expected to make a full recovery.

Why Jamie Foxx was hospitalized for brain bleeding

News of Foxx’s “medical complication” initially broke back in April 2023, but the actor was tightlipped. Now he’s revisiting the moment in his special:

“April 11, I was having a bad headache, and I asked my boy for aspirin, and I realized quickly that when you in a medical emergency, your boy don’t know what the f— to do. But I was having such a bad headache,” he recounted. “Before I could get the aspirin,” he continued, “I went out. I don’t remember 20 days.”

The actor’s sister immediately sought out medical attention, only to be sent home by the first doctor, who did not believe his symptoms indicated a serious medical issue. However, his sister sensed the gravity of the situation and continued searching for another hospital.

How can symptoms of a stroke be so easily misdiagnosed?

Having a headache on its own is nonspecific, meaning there are plenty of reasons why someone could have one. 

“A gentleman with sudden onset of headache without focal deficits, and the severity of the headache may or may not have improved to some degree — they might not have had the suspicion that he had a stroke, particularly with him being an otherwise young, healthy guy,” said Kendrick Johnson, MD, an assistant professor of neurosurgery at the Tulane University School of Medicine, told Healthline.

He notes that it is often necessary to use some form of intracranial imaging, such as a CT scan or MRI, to identify bleeding in the brain.

Foxx’s experience underscores the importance of being able to identify the signs and symptoms of stroke since immediate medical care can be the difference between life and death or permanent disability.

How to identify signs of hemorrhagic stroke?

“Sudden onset of headache is highly suspicious of acute bleeding in the brain. That’s a very common presentation, coupled with loss of consciousness,” said Johnson.

A bad headache isn’t necessarily indicative of a stroke, most of the time. But, a particularly bad one could be.

“We often refer to it as the worst headache of one’s life,” said Mitch Elkind, MD, MS, the Chief Clinical Science Officer of the American Heart Association. 

Some forms of hemorrhagic stroke, such as subarachnoid hemorrhage, which is often caused by a burst brain aneurysm, are strongly linked to extreme headaches.

“That is the one that classically causes the worst headache of one’s life,” said Elkind, “Sometimes there can be nausea and vomiting from that, and it can actually be a cause of sudden death. It can be so severe that there’s enough blood surrounding the brain that you can’t get normal blood flow into the brain.”

It’s unclear if Foxx experienced a subarachnoid hemorrhage or another form of brain bleeding.

But headache isn’t the only sign of hemorrhagic stroke either, and its symptoms can often be similar to the more common ischemic stroke. 

“Depending on where the bleeding is, you can have any number of focal deficits, including weakness in one arm or leg, numbness and tingling in one arm or leg, difficulty speaking, difficulty understanding speech, visual difficulty; all those types of symptoms are indicative of having some insult to the brain,” said Johnson.

To identify stroke, Elkind recommends memorizing the acronym FAST, which stands for:

• Face: Does the side of the face droop, or is it numb? Can the individual smile when asked?
• Arm weakness: Is one arm weak or numb? Can the individual raise both arms?
• Speech difficulty: Does the individual have slurred speech?
• Time to call 911: Stroke is always an emergency, and every minute counts. Note the time when symptoms first appeared and seek immediate medical attention.

“We know that time is brain. So whether it’s a hemorrhage or an ischemic stroke, the faster somebody’s diagnosed and treated, the better they will do,” said Elkind.

Takeaway

Jamie Foxx experienced a hemorrhagic stroke and brain bleeding in August 2023 but appears to have made a full recovery.

The actor described experiencing a terrible headache before losing consciousness. That description is consistent with the signs and symptoms of hemorrhagic stroke, particularly the form known as subarachnoid hemorrhage.

Hemorrhagic stroke may also mirror common symptoms of ischemic stroke as well, such as arm or leg numbness, facial drooping, and slurred speech.

Remember the acronym FAST to identify stroke symptoms, and always seek out immediate medical attention if you suspect a stroke.

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• Cardiorespiratory fitness is associated with improved cognitive function in older adults.
• Researchers found that individuals with better cardiorespiratory fitness scored higher across five cognitive health domains.
• The findings illustrate that lifestyle choices, such as exercise, can significantly decrease dementia risk.

Cardiorespiratory fitness among older adults is associated with better outcomes related to cognitive ability, including memory and executive functioning.

According to new research, those benefits also appear to remain robust despite the presence of key risk factors for cognitive decline, such as old age and carrying the APOE4 gene, a predictor of Alzheimer’s disease. The findings were published December 10 in The British Journal of Sports Medicine.

“We found that cardiorespiratory fitness — a measure of aerobic capacity that we can modify by engaging in regular aerobic exercise — was positively related to better cognitive performance across multiple domains,” first study author Lauren Oberlin, PhD, associate investigator at Advent Health and clinical assistant professor of psychiatry at Weill Cornell Medical College, told Healthline.

“In addition, higher fitness levels were linked to better thinking and memory skills even among older adults at higher risk for cognitive decline,” she noted.

The findings support recommendations for individuals of all ages, even older adults, to get more active. 

Benefits across five cognitive domains

For their research, Oberlin and her colleagues recruited 648 older adults for a physical test and a battery of cognitive assessments. 

Participants were between 65 and 80 years of age, and predominantly (71%) female.

Participants who engaged in less than 20 minutes per day of moderate-to-vigorous exercise three days per week or more over the past six months were excluded from the study. Those with severe mental health conditions or certain neurological conditions were also excluded, as were people with a recent history of cardiovascular events or type 1 diabetes.

Enrolled participants took part in a VO2 max test on a treadmill to assess cardiorespiratory fitness. The test measures the maximum rate of oxygen that an individual’s body can utilize while exercising at maximum intensity. The higher the VO2 max score, the higher the level of cardiorespiratory fitness.

Participants had an average VO2 max of 21.68 ml/kg/min, below what is considered a good VO2 max score for both men (30-40 ml/kg/min) and women (25-35 ml/kg/min).

Following the VO2 max test, participants then took cognitive tests across five domains of brain function:

• Working memory: Short-term memory, like remembering a phone number while dialing.
• Episodic memory: The ability to recall specific events and details.
• Processing speed: How fast the brain can respond to new information.
• Executive function/attention control: The domain associated with decision making and planning.
• Visuospatial function: The ability to perceive and interpret spatial relationships, used for activities like driving and puzzle solving.

Higher cardiorespiratory fitness, as indicated by the VO2 test, was associated with better performance across all five of these domains, regardless of age and the presence of the APOE4 gene.

“This is a ray of hope,” James Powers, MD, professor of geriatric medicine at Vanderbilt University and director of the Middle Tennessee Geriatric Workforce Enhancement Program, told Healthline. Powers wasn’t affiliated with the research.

“We’re finding that there indeed is a very real effect, a correlation between cardiovascular fitness, exercise, and cognitive status. This study is very important to us as we try to educate the community, and try to encourage our patients in lifestyle choices throughout their lifespan,” Powers said.

“What we’re learning from studies like this, and there are others, is that we indeed can take some personal effort that can have a meaningful impact in our lives in terms of forestalling or preventing a risk of dementia,” he noted.

In addition, the association was more prominent in women and participants taking beta-blockers. However, as an observational study, there is no recognized causation between taking those drugs and the cognitive benefits.

“Beta-blockers can impact an individual’s ability to reach fitness-related thresholds,” Oberlin said.

“It may be that maintaining higher fitness in the setting of chronic conditions treated by beta-blockers may be important for preserving executive functioning. However, since this is a cross-sectional study, we can only speculate on the nature of these relationships,” she added.

Improving cardiorespiratory fitness at any age

The Centers for Disease Control and Prevention (CDC) recommends 150 minutes per week of moderate-intensity physical activity, such as 30 minutes per day, five days per week.

These guidelines include activities you might not think of as “exercise”, such as gardening and walking.

It is especially important for older adults to maintain physical activity and cardiorespiratory fitness while minimizing the risk of injury.

A workout plan for older adults may include activities such as:

• balance and flexibility exercise
• regular walks
• swimming or water aerobics
• strength training
• aerobics classes like Zumba

The bottom line is that staying physically fit is not just about your body; it’s about your brain.

“Every additional step you take is an investment in your brain health,” Lydia Bazzano, MD, PhD, director of the Tulane Center for Lifespan Epidemiology Research at Tulane University, told Healthline. Bazzano was not affiliated with the research.

“Even if you’re just parking farther away and walking a little bit more toward your destination. Every extra bit of physical activity that you can get is a potential benefit to your brain,” she said.

Takeaway

Better cardiorespiratory fitness translates to better cognitive health outcomes in older adults, according to new research.

The study’s findings, based on a VO2 max test, showed that individuals who were more fit performed better across five domains of cognitive ability, including memory and executive functioning.

The study indicates that staying physically fit, even into older adulthood, is important for brain health. 

Lifestyle choices, including exercise, can meaningfully impact risk of dementia and cognitive decline.

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• A study found that sugary drinks increase cardiovascular risk.
• However, occasional sweet treats did not present the same risk.
• Experts say sugary drinks spike blood sugar and cause insulin resistance.
• Insulin resistance puts you at greater risk of cardiovascular disease.
• It is advised to keep your added sugar intake at 10% of calories or less.

It’s well known that eating too much sugar is bad for health.

However, a new study indicates that it may not just be the amount of sugar ingested but also where it’s coming from and the regularity with which we consume it.

According to research published on December 9, 2024, in Frontiers in Public Health, having too much added sugar raises the risk of stroke or aneurysm.

However, only consuming a few sweet treats was linked with a lower risk of cardiovascular disease.

On the other hand, drinking sugar-sweetened drinks was associated with a higher risk of stroke, heart failure, and atrial fibrillation, per the study.

Added sugar’s link to cardiovascular disease

To conduct the study, the researchers examined data from two large studies: the Swedish Mammography Cohort and the Cohort of Swedish Men.

They used diet questionnaires from these studies, done in 1997 and 2009, to get an idea of how people’s diets had changed.

After ensuring that the two sets of data met the same conditions for inclusion and excluding independent risk factors, nearly 70,000 participants were included in the study.

The research team then divided people’s sugar consumption into three categories: sugary toppings, treats, and sweetened drinks.

They additionally identified seven cardiovascular diseases, including atrial fibrillation, aortic aneurysms, aortic stenosis, ischemic stroke, hemorrhagic stroke, heart attack, and heart failure.

The study participants were monitored until they either died, were diagnosed with one of the diseases of interest, or at the end of the follow-up in 2019.

Altogether, almost 26,000 people ended up being diagnosed with cardiovascular disease.

The researchers used the data collected to analyze how the different patterns of sugar consumption influenced people’s risk of developing cardiovascular disease.

Sweetened drinks were found to have the worst effect on health, increasing the risk of ischemic stroke, heart failure, atrial fibrillation, and aortic aneurysm.

Further, consuming more added sugar in general contributed to the risk of ischemic stroke, aortic aneurysm, and heart failure.

Having only occasional treats, however, yielded better results than having no treats, per the researchers.

While they were unable to explain this effect, they suggested that it might be because the individuals who ate no treats at all had highly restrictive diets or other health problems.

However, they believe these findings indicate that extremely low sugar intake may not be needed to benefit cardiovascular health. 

Why sweet drinks increase risk more than occasional treats

Michelle Routhenstein, MS RD CDCES CDN, cardiology dietitian and owner at Entirely Nourished, explained the difference between sweetened drinks — for example, sodas, energy drinks, and sweetened teas or coffees — by saying that these beverages have a high glycemic index, which means they rapidly spike blood sugar levels.

“This leads to a corresponding spike in insulin, the hormone responsible for helping cells absorb glucose,” she added.

Routhenstein went on to explain that consistently consuming high-sugar drinks can overwhelm your body’s ability to handle the high influx of sugar.

This contributes to insulin resistance, she explained, which is a condition where your body’s cells lose their responsiveness to this hormone.

“Over time, this can result in impaired glucose metabolism, which is linked to increased fat storage, inflammation, and damage to blood vessels — all risk factors for cardiovascular disease,” said Routhenstein.

On the other hand, occasional treats do not create this state of overwhelm.

“Since they’re infrequent, they don’t create a pattern of chronic overconsumption, allowing the body to process glucose normally without long-term disruption to metabolic health,” she concluded.

What is considered to be an ‘occasional’ treat

Bharathi Ramesh, MS, who is a nutritionist and clinical research professional in New York, clarified the term, saying, “‘Occasional’ typically means consuming sweet treats sparingly — no more than once or twice a week, depending on overall dietary habits and individual health goals.”

Additionally, Ramesh noted that the American Heart Association (AHA) recommends keeping added sugar below 10% of daily calories.

“For example, in a 2,000-calorie diet, this amounts to less than 50 grams (about 12 teaspoons) of added sugar per day,” she said.

Ramesh offered the example of a standard 12-ounce can of soda, which contains about 35-50 grams of sugar. This already exceeds the AHA’s recommendation for most people, she said.

However, a smaller serving, such as 6 ounces, which has 18-20 grams, could potentially fit into your allowance if you avoid most other sugar sources.

“Similarly, a small treat, such as a single cookie or a modest slice of cake with about 15-20 grams of sugar, could also align with the daily limit,” said Ramesh, “provided overall sugar intake from other foods and drinks is carefully managed.”

She further advised that when buying sweet drinks, it’s essential to look for hidden sugars in beverages like flavored coffee, sports drinks, and fruit juices. These can add up quickly.

“Opting for water, unsweetened teas, or beverages with no added sugar helps maintain balance while allowing for occasional indulgences,” suggested Ramesh.

For sweet treats, she said it’s crucial to keep an eye on portion sizes in order to avoid exceeding the added sugar limit set by the AHA.

“Regular exercise and a well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains further mitigate the potential adverse effects of occasional sugary treats,” said Ramesh.

Takeaway

New research indicates that it’s not just how much sugar we are consuming but also the source and how often we have it.

Sugary drinks were associated with a greater risk of cardiovascular disease.

However, occasional sweet treats did not present this same risk.

Nutrition experts say regularly having sugary drinks spikes blood sugar and creates insulin resistance, which can increase your cardiovascular risk.

Occasional treats, however, do not overwhelm your body’s ability to handle the extra sugar.

The AHA recommends consuming no more than 10% of your daily calories in the form of added sugar. This equates to about 12 teaspoons of sugar with a 2,000-calorie diet.