Month: June 2025

  • Power BI: From Data to Decision-Making

    Power BI: From Data to Decision-Making

    This document serves as a transcript for a video tutorial focused on Microsoft Power BI, a business intelligence tool. The tutorial, led by Kevin, explains how to download and install Power BI, import data from various sources like Excel spreadsheets and the web, and transform that data for analysis. It then guides users through creating various visualizations such as bar charts, line charts, and maps, and demonstrates how to interact with and slice the data within the reports. Finally, the document covers customizing the report’s appearance and the process of saving and publishing the report for sharing and collaboration within the Power BI service.

    Power BI: From Data to Insightful Reports

    Microsoft Power BI is a tool used to gain insights from data. It was utilized at Microsoft to analyze business performance and make decisions based on that performance. Power BI Desktop is entirely free to download and install, regardless of whether you have an enterprise or commercial account.

    The general workflow for using Power BI, as introduced in a tutorial, involves:

    • Downloading and installing Power BI.
    • Importing sample data.
    • Creating visualizations and reports.
    • Saving, publishing, and sharing these reports with others.

    This overview serves as a “101” or introduction to Power BI.

    Installation Methods The easiest and recommended way to install Power BI is by clicking the “download free” button, which opens the Microsoft Store to the Power BI download page. Benefits of installing via the Microsoft Store include automatic updates, quicker downloads of only changed components, and the ability for any user (not just an admin) to install it. Alternatively, you can click “see download or language options” to download an executable (.EXE) file and install it manually, though this method does not use the Microsoft Store.

    Getting Started and Interface After installation, you can launch Power BI, which first displays a welcome screen. The most crucial initial step is to “get data,” as visualizations cannot be created without it. The welcome screen also shows recent data sources and previously created reports for quick access. Power BI offers training content, including videos and tutorials, to help users get up to speed.

    The main interface of Power BI Desktop includes several views:

    • Report View: This is the default view, a blank canvas where visuals like charts, tables, or maps are created. On the right side, there are “fields” (all available data columns) and “visuals” (different types of visuals that can be built) panes.
    • Data View: Clicking this option displays a spreadsheet-like view of all imported and transformed data.
    • Model View: This view shows the relationships between different data tables. For example, if two tables are joined based on a common field like “country name,” a line will connect them, highlighting the relationship when hovered over.

    Data Import and Transformation Power BI can pull data from an extensive list of sources, including Excel spreadsheets, SQL databases, web sources (like Wikipedia articles), and Kusto queries. For example, data can be imported from an Excel spreadsheet containing revenue, cost, and profit data, along with details like country, product, sales, and dates. Additionally, data from the web, such as a Wikipedia article listing countries and their populations, can be pulled in.

    Data transformation is a key step, allowing users to modify and select data before it’s brought into Power BI. This process opens the Power Query editor, where data is “shaped” and a data model is built. Examples of transformations include:

    • Filtering out specific data, such as removing “Fortune cookies” from product analysis. These filtered steps can also be undone.
    • Changing data types, like converting “units sold” from decimals to whole numbers.
    • Renaming columns for conciseness, such as changing “month name” to “month”.
    • Removing unnecessary columns, like “percent of world population,” “date,” “source,” or “rank” from imported web data.
    • Filtering rows to include only relevant data, such as specific countries where a company has locations (e.g., Canada, France, Germany, Mexico, United States).
    • Replacing values within columns, like removing an extra “D” from “United StatesD”.

    Connecting Data Sources Independent data tables can be connected or joined. This is done using the “merge queries” function, allowing tables to be linked based on common fields, such as “country name” between cookie sales data and country populations data. This enables the association of data from one source (e.g., population) with another (e.g., cookie sales).

    Creating and Formatting Visualizations After data is loaded and modeled, visualizations can be created on the report canvas. Users can insert a text box to add a title to the report. To create a visual, users can simply click on a data field (e.g., “profit” and “date”) and Power BI will suggest a default chart type (e.g., a bar chart). This can then be changed to another type, such as a line chart for profit by date. Other common visualizations include:

    • Map visualization: Automatically inserted when country data is selected, showing locations and allowing profit data to be displayed on the map, with dot sizes indicating profit levels. Can be switched to a treemap to show profit by country hierarchy.
    • Table: Allows presentation of data like country, population, and units sold in a structured format.
    • Bar chart: Used to show sales or profit by product, easily illustrating which products generate the most profit.

    Visualizations can be formatted by clicking on the “format” option (paint roller icon) in the visualization pane. This allows adjustment of various elements, such as increasing title text size, to match company branding or preference. Reports can also have multiple pages.

    Slicing and Sharing Data Power BI reports allow for easy data slicing (filtering). A “slicer” visual can be added to a report, where users can select specific categories (e.g., country name) to filter all other visuals on the page. Clicking directly on elements within other visuals, such as a country on a map or in a table, can also serve as a quick way to slice the data.

    Once a report is complete, it can be saved. The “power” of Power BI comes from its ability to share reports with others. Reports are published to the Power BI service (powerbi.com). From there, the report can be opened in the Power BI service, where it can still be filtered. The share dialog allows granting access to specific individuals via email, setting permissions (like allowing sharing or creating new content based on datasets), and sending email notifications.

    Power BI: Data Transformation and Modeling with Power Query

    Data transformation in Power BI is a crucial step that allows users to modify and select data before it is loaded into the Power BI environment. This process is carried out in the Power Query editor, where data is “shaped” and a data model is built.

    Here are the key aspects and examples of data transformation discussed:

    • Purpose of Transformation
    • It enables users to modify their data and choose exactly what data they want to bring into Power BI.
    • It helps in building a structured data model suitable for analysis and visualization.
    • Accessing the Power Query Editor
    • After selecting data from a source (e.g., an Excel spreadsheet), users can choose “Transform data” instead of “Load” to open the Power Query editor.
    • Common Transformation Actions
    • Filtering Data: Users can filter out specific rows or values that are not relevant to the analysis. For example, a product line like “Fortune cookies” might be removed from the analysis if it’s not profitable or is distracting from other products. These filtered steps can also be undone later if needed.
    • Changing Data Types: Data types can be adjusted to ensure accuracy and usability. For instance, “units sold” might be changed from decimal numbers to whole numbers if fractional sales don’t make sense.
    • Renaming Columns: Columns can be renamed for conciseness or clarity, such as changing “month name” to simply “month”.
    • Removing Unnecessary Columns: Columns that are not needed for the analysis can be removed, such as “percent of world population,” “date,” “source,” or “rank” from a web-imported dataset.
    • Filtering Rows to Specific Subsets: Users can filter down rows to include only relevant data, such as selecting only countries where a company has locations (e.g., Canada, France, Germany, Mexico, United States).
    • Replacing Values: Specific values within columns can be replaced to correct inconsistencies, like removing an extra “D” from “United StatesD”.
    • Tracking Transformations (Applied Steps)
    • As changes are made in the Power Query editor, each transformation is recorded in a section called “applied steps” on the right-hand side of the interface. This allows users to see all the modifications made to the data and also provides the option to remove a step if it was made unintentionally.
    • Connecting Independent Data Sources (Merging Queries)
    • Power BI allows users to connect or join independent data tables, such as linking cookie sales data with country population data from a Wikipedia article.
    • This is done using the “merge queries” function, where tables are joined based on a common field (e.g., “country name”).
    • The “Model View” in Power BI Desktop visually represents these relationships between data tables, showing lines connecting tables that are joined.

    Once all transformations are complete and the data model is built, users click “close and apply” to load the refined data into Power BI, ready for report creation.

    Power BI: Crafting Interactive Reports and Visualizations

    After data transformation and modeling, Power BI Desktop provides a Report View, which serves as a blank canvas where users create and arrange various visuals such as charts, tables, or maps. This blank area is referred to as the report editor.

    On the right side of the Power BI Desktop interface, there are two key panes that facilitate report visualization:

    • Fields Pane: This pane displays all available data columns (called fields) from the imported and transformed data. Users can drag and drop these fields onto the canvas or select them to build visuals.
    • Visuals Pane: Located to the left of the fields pane, this section offers various types of visuals that can be built using the data.

    Here’s a breakdown of how report visualization works:

    Creating Visualizations

    • Starting a Visual: To create a visual, users can simply click on relevant data fields in the “fields” pane, such as “profit” and “date”.
    • Default Suggestions: Power BI often predicts and inserts a default chart type that it deems most likely suitable for the selected data, like a bar chart for profit by date.
    • Changing Visual Types: Users can easily change the chart type from the “visualizations” pane if the default doesn’t align with their needs (e.g., switching a bar chart to a line chart for profit by date).
    • Defining Visual Elements: The visualizations pane also allows users to define different elements of the chart, such as what fields serve as the axis, values, or legend.

    Examples of Visualizations:

    • Text Box: Can be inserted to add a title to the report, providing context (e.g., “Kevin Cookie Company performance report”).
    • Line Chart: Useful for showing trends over time, such as profit by date.
    • Map Visualization: Automatically inserted when geographical data like “country” is selected. It shows locations with dots, and profit data can be dragged onto the map to represent profit levels by dot size.
    • Treemap: An alternative to the map view, it can display hierarchical data like profit by country, illustrating which country had the most or least profit.
    • Table: Allows presentation of data in a structured, spreadsheet-like format, such as country, population, and units sold. Users can drag and drop fields into the table.
    • Bar Chart: Used to show comparisons, such as sales or profit by product, clearly indicating top-performing products.

    Formatting and Appearance

    • Themes: The “View” tab in the ribbon provides different themes (e.g., “executive” theme) that can be applied to change the overall look and feel of the report, including color schemes, to make it appear more professional.
    • Individual Visual Formatting: Each visual can be formatted individually by clicking on the “format” option (represented by a paint roller icon) within the visualization pane. This allows users to adjust elements like title text size or other visual properties to match company branding or preference.
    • Multiple Pages: Reports can span multiple pages, allowing for comprehensive data presentation.

    Slicing and Interacting with Data

    • Slicer Visual: A “slicer” visual can be added to the report, typically based on a categorical field like “country name”. Selecting a specific category in the slicer will filter all other visuals on the page to reflect only that selection.
    • Direct Interaction with Visuals: Users can also slice data by directly clicking on elements within other visuals, such as clicking on a country on a map or in a table. This provides a quick way to filter the entire report based on that selection. Clicking a blank area or re-clicking a selection can undo the filter.

    Saving and Sharing Reports Once a report with visualizations is complete, it can be saved locally. The “power” of Power BI is realized when reports are published to the Power BI service (powerbi.com), enabling sharing and collaboration. In the Power BI service, reports remain interactive and can still be filtered. The share dialog allows users to grant access to specific individuals via email, set permissions (e.g., allowing sharing or creating new content based on datasets), and send email notifications.

    Power BI: Collaborative Data Sharing Essentials

    Data sharing in Power BI is a fundamental aspect that unlocks the full potential of the platform, moving beyond individual analysis to collaborative insights. While reports can be created and saved locally for personal use, the true “power” of Power BI lies in its ability to enable collaboration and allow others to interact with the created visualizations.

    Here’s a discussion on data sharing:

    • Purpose of Sharing: The primary goal of sharing is to allow other individuals to view and interact with the visualizations and reports you’ve created. This facilitates collective analysis and decision-making based on the data.
    • The Sharing Process:
    1. Local Saving: After creating a report and its visualizations, it is initially saved locally on your desktop as a .pbix file. At this stage, it can be used for individual analysis.
    2. Publishing to Power BI Service: To share the report, it must first be “published”. This is done by navigating to the “file” menu and selecting the “publish” option, then choosing “publish to Power BI”.
    3. Power BI Service (powerbi.com): The Power BI service is the online platform where all published reports are housed. Once published successfully, the report becomes accessible on powerbi.com. Reports opened in the Power BI service remain interactive, allowing users to filter data just as they would in the Power BI desktop application.
    • Sharing Options and Permissions:
    • From the Power BI service, you can click on the “share” button, typically found in the top right-hand corner.
    • This opens a “share dialog” that provides various options for granting access.
    • You can grant access to specific individuals by entering their email addresses.
    • Crucially, you can define permissions for those you share with:
    • You can allow recipients to share the report with others.
    • You can enable them to create new content based on the underlying datasets.
    • An option to send an email notification to the recipients is also available, which can include any changes made to the report.

    Power BI Report Customization Guide

    Report customization in Power BI allows users to refine the appearance and layout of their reports to enhance clarity, professionalism, and alignment with specific branding or preferences. This process goes beyond merely creating visualizations and focuses on making the report aesthetically pleasing and user-friendly.

    Key aspects of report customization include:

    • Adding Contextual Elements:
    • Titles: Users can insert text boxes to add a main title to the report, providing immediate context (e.g., “Kevin Cookie Company performance report”). These titles can be resized and positioned to span the entire report.
    • Formatting Visuals:
    • Changing Chart Types: While Power BI often suggests a default chart type (e.g., bar chart) for selected data, users can easily switch to other visual types (e.g., line chart, treemap, map, table, bar chart) from the “visualizations” pane to better represent their data.
    • Defining Visual Elements: Within the visualization pane, users can explicitly define what fields should serve as the axis, values, or legend for a chart. They can also add secondary values.
    • Individual Visual Formatting: Each visual can be formatted independently. By selecting a visual and clicking on the “format” option (represented by a paint roller icon) in the visualizations pane, users can adjust various elements. For instance, the title text size of a visual can be increased to make it stand out. This allows users to match the visuals to their company’s brand, look, and feel.
    • Applying Themes:
    • Power BI provides different themes (e.g., “executive” theme) under the “View” tab on the ribbon. Applying a theme changes the overall color scheme and appearance of the report, contributing to a more professional look.
    • Organizing Layout:
    • Users can drag and drop visuals around the report editor (the blank canvas) to organize them as desired.
    • Reports are not limited to a single page; users can add multiple pages to their report to accommodate extensive data and different views. Pages can also be renamed.

    By leveraging these customization features, users can transform raw data visualizations into polished, insightful reports that effectively communicate their findings. Once satisfied with the customization, the report can be saved locally and then published to the Power BI service for sharing.

    How to use Microsoft Power BI – Tutorial for Beginners

    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog

  • Power BI: Data Transformation and Visualization

    Power BI: Data Transformation and Visualization

    This comprehensive guide provides an in-depth look into Power BI, a powerful business intelligence tool from Microsoft. It details the step-by-step process of installing and utilizing Power BI Desktop, covering essential data manipulation techniques such as text, numerical, date, and time transformations. The sources further explore advanced concepts like merging and appending queries, managing data relationships through primary and foreign keys, and understanding different cardinalities. Finally, the guide concludes with a focus on data visualization, demonstrating the creation of various charts and filters, and the process of publishing dashboards to Power BI service.

    Mastering Power BI: Data Analysis and Visualization

    Power BI, developed by Microsoft, is a powerful business analytics tool designed for analyzing and visualizing data in insightful and interactive ways. It has gained popularity due to its user-friendly interface and robust features. Power BI is suitable for business analysts, data analysts, data scientists, or anyone who wants to work efficiently with data, providing necessary skills and knowledge to become proficient in data handling.

    Key Capabilities and Features Power BI allows users to transform, clean, analyze, and visualize data. It enables effortless data gathering from various platforms, including Excel, CSV files, different databases like MySQL, Postgres, Oracle, or other datasets. It is noted for its strong visualization capabilities, offering a wide range of charts such as bar plots, pie charts, and stack plots. Unlike Excel, Power BI has the capacity to work with large datasets and offers numerous deployment options. The end result of working with Power BI is often the creation of interactive and visually appealing dashboards.

    Installation and Interface To install Power BI Desktop for Windows, users typically download the executable file from Microsoft’s website. Once installed, its user interface is very similar to Excel, making it easy for Excel users to adapt. Power BI also offers tutorials, blogs, and forums for support. While desktop usage is common, Power BI reports can also be created and viewed on mobile phones. A company domain email address is generally required for login, though free business emails can be created for this purpose.

    Data Handling and Transformation Power BI provides various data connectors to import data from diverse sources. These include:

    • Files: Excel workbooks, Text/CSV files, XML, JSON, and PDF. Data can also be pulled from folders.
    • Databases: SQL Server, Oracle, Postgres, MySQL, and other databases.
    • Power Platform: Existing datasets loaded in Power Platform can be accessed.
    • Cloud Services (Azure): Azure SQL Database and other Azure options are available.
    • Online Services: Google Analytics, GitHub, LinkedIn Sales Navigator, and many more.
    • Other: Data can be scrapped from the web, or connected to Hadoop, Spark, R script, and Python script.

    Power BI offers extensive tools for data transformation:

    • Text Tools: Used for text manipulations like converting to lower/upper case, trimming whitespace, replacing values, combining values (concatenate), finding specific text, formatting text, and extracting specific parts of text using delimiters (e.g., username from an email address). These tools can either transform the existing column or add a new column with the transformed data.
    • Numerical Tools: Used for mathematical operations, statistics (maximum, median, average, standard deviation, count), rounding values, and applying filters. These can be applied by adding a new column or transforming an existing one.
    • Date and Time Tools: Essential for analyzing time-based patterns, such as identifying peak order times or days. They allow extraction of year, month, day, age calculations, and conversion of time formats (e.g., 24-hour to 12-hour). Regional settings may need adjustment for proper date parsing.
    • Pivoting and Unpivoting: These techniques allow converting rows to columns (pivoting) and columns to rows (unpivoting) to restructure data for easier analysis.
    • Conditional Columns: New columns can be created based on specified conditions, similar to conditional statements in programming.
    • Creating Tables: Users can manually create tables within Power BI by entering data directly.

    DAX (Data Analysis Expressions) DAX is a collection of functions, operators, and constants used in Power BI to create new data or transform existing data.

    • Purpose: DAX is used to calculate complex formulas, create measures, develop time intelligence calculations, and dynamically or statically analyze data.
    • Calculated Columns vs. Measures:
    • Calculated Columns: Create a new column in the data model, adding static data that consumes memory and updates when new data is added. They work row by row.
    • Measures: Dynamically calculate values at runtime, primarily for aggregations like sum, count, or average, and are used to create visual reports. They do not consume memory for each row. Measures can be implicit (automatically created by Power BI) or explicit (user-defined).
    • DAX Functions: Broadly categorized into:
    • Date and Time: Work on date-related calculations (e.g., NOW, YEAR, WEEKDAY).
    • Text Functions: Manipulate text strings (e.g., CONCATENATE, FIND, FORMAT, LEFT, LEN, LOWER, REPLACE, RIGHT, TRIM, UPPER).
    • Informative Functions: Provide information about data types and handle errors (e.g., IFERROR, IFNA).
    • Filter Functions: Filter data based on conditions (e.g., FILTER, CALCULATETABLE).
    • Aggregation Functions: Compute aggregate values (e.g., SUM, COUNT, AVERAGE, MIN, MAX).
    • Time Intelligence Expressions: Analyze data over time periods.
    • Logical Functions: Implement conditional logic (e.g., IF, AND, OR, NOT, SWITCH).
    • Math and Trigonometric Functions: Perform mathematical calculations (e.g., ABS, SIN, COS, TAN).
    • Statistical Functions: Used for statistical calculations (e.g., percentile, standard deviation).
    • Financial Functions: Aid in financial computations.
    • DAX Syntax: Typically involves a column name, an equals sign, a function, and then references to table and column names (e.g., ColumnName = Function(TableName[ColumnName])).
    • Operators: Used in DAX formulas for various purposes:
    • Arithmetic: +, -, *, / for mathematical operations.
    • Comparison: >, <, =, >=, <=, <> for comparing values, returning true/false.
    • Logical: AND, OR, NOT for combining or negating conditions.
    • Concatenation: & for joining text from multiple columns.
    • Reference: TableName[ColumnName] for referencing specific columns.
    • Parentheses: () for controlling execution order of formulas.
    • Miscellaneous: : (colon) for separating elements in date and time.

    Data Modeling and Relationships Data modeling is crucial for connecting different tables and sources of data within Power BI, especially in companies with diverse datasets (e.g., product, sales, customer details).

    • Merge and Append Queries:
    • Merge: Combines two tables based on a common key (like a primary key and foreign key), increasing the number of columns, similar to SQL joins (inner, left, right, full, anti-joins).
    • Append: Stacks rows from multiple tables with similar columns into one table, increasing the number of rows.
    • Keys:
    • Primary Key: A unique identifier for each record in a table (e.g., product ID, Aadhaar card number).
    • Foreign Key: A column in one table that refers to the primary key in another table, allowing for duplicate values.
    • Cardinality: Describes the nature of the relationship between two tables based on primary and foreign keys.
    • One-to-one (1:1): Both tables have unique primary keys related to each other.
    • One-to-many (1:*): One table has a primary key, and the other has a foreign key that can be repeated multiple times.
    • Many-to-one (*:1): The reverse of one-to-many, where the foreign key is on the “many” side and the primary key is on the “one” side.
    • Many-to-many (:): Both tables have foreign keys that can be repeated.
    • Cross-Filter Direction: Defines the flow of data filtering between related tables (single or double direction).
    • Managing Relationships: Power BI can automatically detect relationships. Users can manually manage and edit these relationships, including setting cardinality and cross-filter direction, and activating/deactivating multiple relationships between tables.

    Data Visualization Visualization is a critical step in Power BI, revealing patterns and trends that are not apparent in raw row and column data.

    • Dashboard Elements: The report section is where visuals are built using fields (columns from tables) that can be dragged and dropped.
    • Visual Types: Power BI offers a wide array of built-in visuals:
    • Charts: Stacked bar, stacked column, clustered bar, clustered column, line, area, pie, scatter, donut, funnel, map, tree map.
    • Matrices: Powerful tools for visualizing data across different parameters and dimensions, allowing drill-down into subcategories.
    • Cards: Number cards (for highlighting single large numbers) and multi-row cards (for multiple pieces of information).
    • KPI Visuals: Show key performance indicators, often with trend lines, useful for comparing current and past performance.
    • Custom Visuals: Users can import additional visuals from the Power BI marketplace (e.g., boxplot, flow map, calendar).
    • Formatting and Customization: Visuals can be extensively formatted, including changing font size, colors, titles, background, borders, data labels, and themes.
    • Filtering:
    • Filter Pane: Allows applying filters on a specific visual, on the current page, or across all pages. Advanced filtering options like “greater than” or “less than” are available.
    • Slicers: Interactive tools for filtering data across the entire dashboard or different pages. They can display data as lists, dropdowns, or ranges (e.g., date sliders).
    • Sync Slicers: Allows the same filter to be applied consistently across multiple pages.
    • Interactivity Tools:
    • Buttons: Can be added to navigate between pages or trigger other actions.
    • Bookmarks: Capture the current state of a report page (e.g., filters applied, visuals visible) allowing users to return to that view.
    • Images: Can be inserted for branding (e.g., logos) or icons.

    Publishing and Sharing Once a dashboard is complete, it can be published to Power BI service, which typically requires a user to be signed in. Published reports retain their interactivity and can be viewed online, shared with co-workers, or even published to the web without security if desired. Power BI also allows creating a mobile layout for dashboards, optimizing them for phone viewing.

    Power BI: Data Analysis from Gathering to Visualization

    Data analysis is a critical process for extracting insights and patterns from raw data to inform decision-making, and Power BI serves as a powerful business analytics tool to facilitate this. It involves several key steps, from data gathering and cleaning to sophisticated analysis and visualization.

    The Role of a Data Analyst

    A data analyst’s primary responsibility is to gather, interpret, process, and clean data, ultimately representing it in a graphical format. This graphical representation allows business strategists to understand the information better and use it to grow their business. Power BI is designed to provide the necessary skills and knowledge to become proficient in working efficiently with data.

    Key Steps in Data Analysis using Power BI

    1. Data Gathering (Data Connectors): Power BI offers extensive data connectors that allow users to effortlessly gather data from various platforms. These sources include:
    • Files: Excel workbooks, Text/CSV files, XML, JSON, and PDF. Data can also be pulled from folders.
    • Databases: SQL Server, Oracle, Postgres, and MySQL are among many databases from which data can be extracted.
    • Power Platform: Existing datasets loaded in Power Platform can be directly accessed.
    • Cloud Services (Azure): Azure SQL Database and other Azure options enable data retrieval from the cloud.
    • Online Services: Google Analytics, GitHub repositories, and LinkedIn Sales Navigator are examples of online services that can connect to Power BI.
    • Other: Data can be obtained by scrapping from the web, or connecting to Hadoop, Spark, R scripts, and Python scripts.
    1. Data Transformation and Cleaning: Once data is gathered, Power BI provides robust tools for cleaning and processing it. This includes:
    • Text Tools: Used for manipulations such as converting text to lower or upper case, trimming whitespace, replacing values, combining values (concatenate), finding specific text, formatting text, and extracting parts of text using delimiters (e.g., username from an email address). These tools can either transform an existing column or add a new one with the transformed data.
    • Numerical Tools: Applicable for mathematical operations, statistics (maximum, median, average, standard deviation, count), rounding values, and applying filters. Like text tools, they can transform existing columns or create new ones.
    • Date and Time Tools: Essential for analyzing time-based patterns (e.g., peak order times or days). They allow extraction of year, month, day, and age calculations, and conversion of time formats (e.g., 24-hour to 12-hour). Regional settings may need adjustment for proper date parsing.
    • Pivoting and Unpivoting: These techniques allow restructuring data by converting rows to columns (pivoting) or columns to rows (unpivoting) for easier analysis.
    • Conditional Columns: New columns can be created based on specified conditions, similar to conditional statements in programming.
    • Creating Tables: Users can manually create tables within Power BI by entering data directly.
    1. Data Analysis Expressions (DAX): DAX is a collection of functions, operators, and constants used in Power BI to create new data or transform existing data.
    • Purpose: DAX is used to calculate complex formulas, create measures, develop time intelligence calculations, and dynamically or statically analyze data.
    • Calculated Columns vs. Measures:
    • Calculated Columns: Create a new column in the data model, adding static data that consumes memory and updates when new data is added. They work row by row.
    • Measures: Dynamically calculate values at runtime, primarily for aggregations like sum, count, or average, and are used to create visual reports. They do not consume memory for each row. Measures can be implicit (automatically created by Power BI) or explicit (user-defined).
    • DAX Functions: Broadly categorized into Date and Time, Text, Informative, Filter, Aggregation, Time Intelligence, Logical, Math and Trigonometric, Statistical, and Financial functions.
    • DAX Syntax: Typically involves a column name, an equals sign, a function, and then references to table and column names (e.g., ColumnName = Function(TableName[ColumnName])).
    • Operators: Used in DAX formulas, including arithmetic (+, -, *, /), comparison (>, <, =, >=, <=, <>), logical (AND, OR, NOT), concatenation (&), reference (TableName[ColumnName]), and parentheses () for controlling execution order.
    1. Data Modeling and Relationships: Data modeling is crucial for connecting different tables and sources, especially in companies with diverse datasets (e.g., product, sales, customer details).
    • Merge and Append Queries:
    • Merge: Combines two tables based on a common key, increasing the number of columns, similar to SQL joins (inner, left, right, full, anti-joins).
    • Append: Stacks rows from multiple tables with similar columns into one table, increasing the number of rows.
    • Keys: Primary keys are unique identifiers, while foreign keys can be duplicated and refer to a primary key in another table.
    • Cardinality: Describes the relationship type between tables (one-to-one, one-to-many, many-to-one, many-to-many).
    • Cross-Filter Direction: Defines the flow of data filtering between related tables (single or double direction).
    • Managing Relationships: Power BI can automatically detect relationships, and users can manually manage and edit them, including setting cardinality and cross-filter direction.
    1. Data Visualization: Visualization is a critical step in data analysis within Power BI, as it reveals patterns and trends not apparent in raw row and column data.
    • Dashboard Elements: Visuals are built in the report section by dragging and dropping fields (columns from tables).
    • Visual Types: Power BI offers a wide range of built-in visuals, including stacked bar, stacked column, clustered bar, clustered column, line, area, pie, scatter, donut, funnel, map, tree map, matrices, cards (number and multi-row), and KPI visuals. Users can also import custom visuals from the Power BI marketplace.
    • Formatting and Customization: Visuals can be extensively formatted, including changing font size, colors, titles, background, borders, data labels, and themes.
    • Filtering: Filters can be applied via the filter pane (on specific visuals, pages, or all pages) or interactive slicers (displaying data as lists, dropdowns, or ranges). Slicers can also be synced across multiple pages.
    • Interactivity Tools: Buttons can be added for page navigation or other actions, and bookmarks capture report states to allow users to return to specific views. Images can be inserted for branding or icons.
    1. Publishing and Sharing: Completed dashboards can be published to Power BI service, requiring login, to be viewed online, shared with co-workers, or published to the web without security. Power BI also supports creating mobile layouts for dashboards, optimizing them for phone viewing.

    Power BI: Mastering Data Visualization and Reporting

    Data visualization is a crucial step in data analysis, transforming raw data into insightful and interactive visual representations to reveal patterns and trends that are not apparent in simple rows and columns. Power BI, a business analytics tool developed by Microsoft, is designed to facilitate this process, offering powerful features for visualizing data.

    The Importance of Data Visualization

    Visualizing data helps users see new things and discover patterns that might otherwise be missed. When data is presented in a graphical format, business strategists can better understand the information and use it to grow their business. Power BI provides the necessary skills and knowledge to become proficient in efficiently working with and visualizing data.

    Key Aspects of Data Visualization in Power BI

    1. Report Section and Visuals:
    • The primary area for creating visuals in Power BI is the report section.
    • Users can build visuals by dragging and dropping fields (columns from tables) from the “Fields” pane on the right-hand side.
    • Power BI offers a user-friendly interface with a wide range of interactive and powerful features for visualization.
    1. Types of Visuals: Power BI includes many built-in chart types and allows for the import of custom visuals:
    • Bar and Column Charts: Stacked bar, stacked column, clustered bar, and clustered column charts are available for comparing values across categories.
    • Line and Area Charts: Used to show trends over time or categories.
    • Pie and Donut Charts: Represent parts of a whole. A donut chart can become a pie chart by reducing its inner radius to zero.
    • Scatter Plot: Displays relationships between two numerical variables.
    • Funnel Chart: Shows stages in a linear process.
    • Maps: Allows visualization of data geographically, using locations like countries or continents. Bubbles on the map can represent values, with their size corresponding to a measure like population. A “flow map” visual can also be imported to show destinations and origins or flows between regions.
    • Tree Maps: Display hierarchical data in a set of nested rectangles, where the size of each rectangle is proportional to its value. An existing chart, like a donut chart, can easily be converted into a tree map.
    • Matrices: A powerful tool for visualizing data on different parameters and dimensions, allowing for hierarchical drilling down from categories (e.g., continents) to subcategories (e.g., countries).
    • Cards: Used to highlight specific numeric information or text.
    • Number Cards: Display a single large number, such as total population or average values.
    • Multi-row Cards: Show multiple pieces of information, like sum of population, average life expectancy, and average GDP, in one visual.
    • Text Cards: Display textual information, such as the top-performing category based on an order quantity filter.
    • KPI (Key Performance Indicator) Visuals: Allow for showing performance metrics, often with a trend graph in the background, like the sum of population over time or company profit/loss.
    • Slicers: Interactive filtering tools that allow users to filter data across the entire dashboard or specific pages. Slicers can display data as a list, a dropdown, or a range slider (e.g., for years). They can also be synchronized across multiple pages.
    • Tables: Simple tabular representations of data.
    • Custom Visuals: Users can import additional visuals from the Power BI marketplace (AppSource) to enhance their dashboards.
    1. Formatting and Customization: Power BI provides extensive options for customizing the appearance of visuals and dashboards:
    • Canvas Settings: Users can change the background color or add images to the canvas background to match a particular theme. Transparency can also be adjusted.
    • Themes: Different built-in themes are available, and users can also create their own custom themes.
    • Gridlines: Can be added to help arrange visuals neatly on the canvas.
    • Object Locking: Visuals can be locked in place to prevent accidental movement.
    • Axis Formatting: Users can change font size, colors, define ranges (minimum/maximum), and customize titles for X and Y axes.
    • Data Labels: Can be turned on or off to display specific values directly on the chart, with customizable colors and positions.
    • Colors: Colors of bars, slices (in donut charts), and text can be customized. Conditional formatting can be applied, for instance, to show a gradient of colors based on value (e.g., light blue for lowest to dark blue for highest).
    • Borders and Shadows: Visuals can have customizable borders and shadows to make the dashboard more interactive and visually appealing.
    • Spacing and Padding: Adjusting inner and outer padding for elements within charts helps control visual spacing.
    • Titles: Visual titles can be customized in terms of text, color, and font.
    1. Filtering and Interactivity:
    • Filter Pane: Filters can be applied to individual visuals, to all visuals on a specific page, or to all visuals across all pages. Advanced filtering options include operators like “less than” or “greater than”.
    • Buttons: Can be added to dashboards for various actions, such as page navigation. Users can define the destination page for a button.
    • Bookmarks: Capture the current state of a report (including filters, sort order, and visible visuals), allowing users to return to specific views easily. Bookmarks can be linked to buttons for navigation.
    • Images: Logos or other icons can be added to the dashboard for branding or aesthetic purposes.
    1. Publishing and Mobile View:
    • Mobile Layout: Dashboards created on desktops can be optimized for phone viewing by arranging elements within a mobile grid layout. This allows for scrolling and resizing visuals to fit mobile screens.
    • Publishing: Once a dashboard is complete and satisfactory, it can be published to the Power BI service for online viewing and sharing with co-workers. Reports can also be published to the web without security for public viewing.

    Power BI Data Modeling: Relationships and Cardinality

    Data modeling is a crucial aspect of data analysis in Power BI, particularly when dealing with information from various sources. It involves connecting different tables and managing the relationships between them to enable comprehensive and accurate data visualization and analysis.

    Purpose and Importance of Data Modeling

    Data modeling is essential because companies often have data stored in separate tables or databases, such as sales, product, and customer details. Creating relationships between these disparate tables allows for a unified view and accurate visualization of the data, which is vital for data analysis. Without proper data modeling, tables remain independent, and it becomes difficult to see relationships between them, leading to inaccurate or incomplete data display.

    Key Concepts in Data Modeling

    1. Primary Key: A column that contains unique values and is not repeated or duplicated within a table. For example, a product ID in a product table or an Aadhaar card number are primary keys because each is unique to a single entity.
    2. Foreign Key: A column that can contain duplicate values and acts as a clone of a primary key from another table. For instance, a customer key in a sales table might appear multiple times if a customer buys several products, making it a foreign key, whereas the same customer key in the customer data table would be a primary key.

    Relationships and Cardinality

    Relationships are built between tables based on common primary and foreign keys. Power BI can automatically detect these relationships upon data load. The type of relationship between tables is known as cardinality:

    • One-to-One (1:1): Occurs when both tables involved in the relationship have unique primary keys in the joined columns. For example, an employee ID in an employee details table and the same employee ID in a bonus table, where both IDs are unique in their respective tables, form a one-to-one relationship.
    • One-to-Many (1:N): This is a common relationship where one table contains a primary key, and the related column in another table is a foreign key with multiple occurrences. An example is a product table with unique product IDs (primary key) linked to a sales table where product IDs can repeat for multiple sales (foreign key). The data flow typically goes from the ‘one’ side (primary key) to the ‘many’ side (foreign key).
    • Many-to-One (N:1): This is the inverse of one-to-many, where the foreign key is in the first table and the primary key is in the second.
    • Many-to-Many (N:N): This relationship occurs when both related columns in two tables are foreign keys, meaning values can repeat in both. It is generally advised to create this type of relationship rarely.

    Cross-Filter Direction: This refers to the direction of data flow between tables in a relationship.

    • Single Direction: Data flow is from the primary key side to the foreign key side (1 to Many).
    • Double Direction (Both): Data flow is bidirectional, allowing filtering from either side (primary key to foreign key and vice versa). This enables a third connected table to access data more easily, even if it doesn’t have a direct relationship.

    Managing and Editing Relationships in Power BI

    Power BI offers tools to manage and edit relationships:

    • Automatic Detection: Power BI can automatically detect and create relationships between tables when data is loaded, especially if common column names or keys exist.
    • Manual Creation: Users can manually create relationships by dragging and dropping common keys between tables in the ‘Model’ view.
    • Editing Relationships: Existing relationships can be edited to change their type (cardinality) or cross-filter direction. For instance, a user can modify a relationship from one-to-many to many-to-many or change its filter direction.
    • Activation/Deactivation: Only one active relationship can exist between two tables at any given time. If multiple potential relationships exist, others will appear as dotted lines, indicating they are deactivated. To activate a deactivated relationship, another active relationship between the same tables must be deactivated first.

    Proper data modeling ensures that relationships are correctly defined, leading to accurate data analysis and visualization in dashboards.

    DAX Functions for Data Analysis and Power BI

    DAX, which stands for Data Analysis Expressions, is a powerful functional language used in Power BI to create custom calculations for data analysis and visualization. It includes a library of functions, operators, and constants that can be used to perform dynamic aggregations and define new computed columns and measures within your data models.

    Purpose and Application of DAX Functions

    DAX functions are essential for transforming and analyzing data beyond what simple transformations can achieve. They allow users to:

    • Create calculated columns: These are new columns added to a table, where each row’s value is computed based on a DAX formula. Calculated columns are static and consume memory, updating when new data is added to the model.
    • Create measures: Measures are dynamic calculations that aggregate data, such as sums, averages, or counts, and are evaluated at query time, making them efficient for reporting and dashboard interactions. They do not consume memory until used in a visual.
    • Calculate complex formulas: DAX enables the creation of sophisticated calculations, including time intelligence calculations, to group data and derive insights.
    • Analyze data dynamically and statically: DAX expressions provide flexibility for various analytical needs.

    Categories of DAX Functions

    DAX functions are broadly categorized to handle different types of data and analytical needs:

    1. Date and Time Functions: Used for operations on date and time data, such as extracting parts of a date (year, month, day), calculating age, or finding differences between dates. Examples include NOW(), YEAR(), WEEKDAY(), DATE_DIFFERENCE().
    2. Text Functions: Used to manipulate text strings, such as concatenating text, changing case, trimming whitespace, or finding specific substrings. Examples include CONCATENATE(), FIND(), FORMAT(), LEFT(), RIGHT(), LEN(), LOWER(), UPPER(), REPLACE(), and TRIM().
    3. Informative Functions: Provide information about data types or handle errors, like checking for text, even/odd numbers, or missing data. Examples include ISERROR() or ISNA().
    4. Filter Functions: Work based on specified conditions to filter data, often used with CALCULATE or FILTER to modify contexts. Examples include SUMX (sum if condition) or COUNTX (count if condition).
    5. Aggregation Functions: Used to summarize data, such as SUM, COUNT, AVERAGE, MIN, and MAX.
    6. Time Intelligence Functions: Specialized functions that enable calculations over time periods, essential for trend analysis.
    7. Logical Functions: Implement conditional logic, evaluating expressions based on true/false conditions. Examples include IF(), AND(), OR(), NOT(), and SWITCH().
    8. Math and Trigonometric Functions: Perform mathematical operations like absolute value, square root, exponents, or trigonometric calculations such as sine, cosine, and tangent. Examples include ROUNDUP(), ROUNDDOWN().
    9. Statistical Functions: Used for statistical calculations like percentile or standard deviation.
    10. Financial Functions: Help compute financial calculations.
    11. Other Functions: A category for functions that don’t fit into the above, such as NOW() or GOOD().

    DAX Syntax

    The general syntax for a DAX expression typically involves:

    1. Column Name: The name of the new calculated column or measure being created.
    2. Equals Sign (=): Indicates that the column or measure is defined by the subsequent expression.
    3. Function: The DAX function to be used (e.g., SUM, COUNT, IF).
    4. Table Name (optional for measures, often needed for calculated columns): Specifies the table containing the data.
    5. Column Reference: The specific column on which the function operates, often enclosed in square brackets [].

    Example: Total Price = SUM(‘Order Items'[Price])

    Practical Examples of DAX Functions

    • LEN(): To find the number of digits or characters in a column, such as digit count of ID = LEN(‘Zomato Asia Africa'[Restaurant ID]).
    • LEFT() / RIGHT(): To extract a specified number of characters from the beginning or end of a text string. For instance, creating a “Short Day” column from “Day Name” using short day = LEFT(‘Customer Data'[Day Name], 3) to get “THU” from “Thursday”.
    • LOWER() / UPPER(): To convert text in a column to lowercase or uppercase. For example, LOWER(‘Customer Data'[Day Name]) converts “THU” to “thu”.
    • Concatenation (&): To combine values from multiple columns into one, like creating a full name: ‘Customer Data'[Prefix] & ” ” & ‘Customer Data'[First Name] & ” ” & ‘Customer Data'[Last Name].
    • DATE_DIFFERENCE(): To calculate the difference between two dates, useful for determining age. For example, DATE_DIFFERENCE(‘Customers Data'[Birth Date], TODAY(), YEAR) to get age in years.
    • IF(): To apply conditional logic. For instance, creating a payment data column: IF(‘O list order payments'[Payment Value] > 100, “High Price”, “Low Price”).
    • Arithmetic Operators (+, -, *, /): Used for mathematical calculations on column values.
    • Comparison Operators (>, <, =, etc.): Used to compare values, yielding true/false results, often within conditional statements.

    DAX functions are fundamental for performing advanced data manipulation and aggregation, enabling users to derive deeper insights from their data in Power BI.

    Power BI Full Course with Practical Projects

    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog

  • Cleaning Hacks To Save You Time, Effort

    Cleaning Hacks To Save You Time, Effort

    In a world that never stops spinning, who has hours to spare on exhaustive cleaning routines? Time is the most coveted resource today, and when your surroundings are cluttered, your mind often follows suit. Thankfully, modern cleaning strategies have evolved beyond elbow grease and endless scrubbing—what you need are smart, science-backed, and time-saving hacks that make your home sparkle without the burnout.

    As Aristotle once said, “Quality is not an act, it is a habit.” The same philosophy applies to maintaining cleanliness. It’s not about one monumental cleaning day, but about embedding small yet effective habits into your daily life. This blog post explores transformative cleaning hacks that significantly reduce effort while enhancing effectiveness—perfect for busy professionals, intellectuals, and critical thinkers who want order without the overwhelm.

    Drawing insights from productivity experts like Tim Ferriss and organizing geniuses like Marie Kondo, this guide combines practical wisdom with efficiency techniques. Whether you’re dealing with dusty shelves or murky microwaves, you’ll learn how to streamline your approach, harness the power of psychology, and clean smarter—not harder.


    1- Declutter First, Clean Later

    A cluttered environment can be overwhelming and demotivating. Before diving into any deep cleaning, take a few minutes to remove unnecessary items from surfaces. Decluttering enhances the efficiency of your cleaning routine, allowing you to focus on what truly needs your attention. It also helps prevent redistributing dirt from one item to another. Think of it as preparing the canvas before painting—clarity leads to better results.

    In The Life-Changing Magic of Tidying Up, Marie Kondo emphasizes that letting go of items that no longer serve a purpose creates not only a cleaner space but also a clearer mind. Use this principle as a mental reset before any cleaning task. Once decluttered, surfaces become easier to wipe down, vacuuming becomes faster, and overall productivity increases.


    2- Use Microfiber Cloths Over Paper Towels

    Microfiber cloths are a game-changer in modern cleaning. Their unique fibers attract dust, dirt, and even bacteria more effectively than conventional paper towels. Reusable and durable, they can handle everything from window cleaning to appliance polishing without leaving streaks or lint behind. They’re also eco-friendly, helping reduce waste in your home.

    Research in the Journal of Environmental Health has shown that microfiber outperforms traditional materials in removing microbes from surfaces. These cloths are also highly cost-effective in the long run. You can launder them repeatedly without significant degradation, making them ideal for anyone looking to clean efficiently without compromising on hygiene.


    3- Vinegar and Baking Soda Combo

    This age-old combination is a powerhouse for eco-conscious cleaning. When mixed, vinegar and baking soda create a fizzy chemical reaction that breaks down grime and deodorizes surfaces. Ideal for drains, stovetops, and bathroom tiles, this solution is both safe and effective, making it a staple in natural cleaning arsenals.

    The acetic acid in vinegar dissolves mineral deposits and kills bacteria, while baking soda acts as a gentle abrasive. According to cleaning experts like Jolie Kerr, author of My Boyfriend Barfed in My Handbag, this combo can outperform many commercial cleaners—especially when used with a bit of patience and the right technique.


    4- Clean Top to Bottom

    Gravity is not your cleaning friend if you’re working bottom-up. Always clean higher surfaces like shelves and ceiling fans first, letting the dust and debris fall to lower areas, which you can then clean last. This method avoids duplicating efforts and ensures a more comprehensive clean.

    This approach aligns with the principles outlined in Atomic Habits by James Clear, which advocates for small, logical adjustments to daily routines that lead to big gains. By simply changing your cleaning direction, you increase both speed and thoroughness, turning a chore into a thoughtful, efficient process.


    5- The 15-Minute Daily Tidy

    Time-boxing your cleaning into short, daily intervals can prevent mess from escalating. Allocate just 15 minutes each day to tidy up high-use areas such as the kitchen, living room, or bathroom. Over time, this reduces the need for large-scale deep cleans and keeps your home in a constant state of readiness.

    This strategy is rooted in behavioral science. BJ Fogg, in Tiny Habits, argues that incremental changes compound into lasting routines. A daily tidy-up is easier to maintain and less intimidating, especially when paired with music, a timer, or even mindfulness techniques.


    6- Steam Clean Without Chemicals

    Steam cleaners use high-temperature water vapor to sanitize surfaces. They’re especially effective in bathrooms, kitchens, and areas prone to bacteria and mold. Since steam penetrates porous surfaces and lifts dirt without harsh chemicals, it’s ideal for households with children or pets.

    Research in Environmental Science & Technology highlights steam’s ability to kill over 99% of bacteria and viruses. It’s a method that aligns with both health and environmental sustainability. Experts like Nancy Bock from the American Cleaning Institute recommend steam for allergen reduction and long-term surface care.


    7- Invest in a Quality Vacuum Cleaner

    A high-efficiency vacuum cleaner saves both time and effort. Look for models with HEPA filters, which trap microscopic particles and improve indoor air quality. Upright models with attachments make it easier to clean stairs, upholstery, and even ceilings with minimal strain.

    According to Consumer Reports, investing in a powerful, well-designed vacuum can cut cleaning time by nearly half. It also protects your flooring investment and supports a healthier home environment, particularly for allergy sufferers. Choose smart, and your vacuum will work harder—so you don’t have to.


    8- Use the “Two Hands” Rule

    This productivity trick involves always using both hands while cleaning. For example, use one hand to spray while the other wipes, or carry two items when decluttering. It’s about maximizing every motion and eliminating idle time.

    This rule echoes the lean management principles introduced by Taiichi Ohno in Toyota Production System, where efficiency is gained through reducing “muda” (waste). Apply this to household tasks and you’ll find you move faster and cleaner through your to-do list.


    9- Clean as You Go

    Leaving messes to pile up increases the effort needed later. Cleaning as you go—after meals, during cooking, or post-shower—prevents buildup and keeps your environment consistently fresh. It’s a discipline that pays dividends in mental clarity and daily satisfaction.

    This approach is highly endorsed by Charles Duhigg in The Power of Habit, where he explains how small routines create self-reinforcing loops. Clean as you go becomes second nature, turning potential overwhelm into manageable micro-tasks.


    10- Use Dryer Sheets for Dusting

    Dryer sheets are excellent for dusting baseboards, blinds, and electronics. Their anti-static properties not only attract dust but also prevent it from resettling quickly. Plus, they leave a subtle fragrance behind.

    This low-cost hack is backed by homemaking experts like Melissa Maker of Clean My Space, who advocates using unconventional items to streamline chores. Dryer sheets are particularly handy for delicate surfaces where traditional dusters fall short.


    11- Lemons for Shine and Deodorizing

    Lemons are natural degreasers and deodorizers. Use them to clean cutting boards, stainless steel, or even microwaves. Their acidity helps break down stains while leaving a fresh, clean scent.

    In Home Comforts: The Art and Science of Keeping House, Cheryl Mendelson highlights citrus as a natural choice for sustainable cleaning. Lemons combine aroma and efficacy—ideal for anyone seeking to avoid synthetic fragrances.


    12- Multi-Task With Cleaning Products

    Choose multipurpose cleaning products to cut down on both clutter and confusion. Products that can handle glass, counters, and appliances streamline your process and reduce the number of steps required.

    This efficiency principle is akin to Tim Ferriss’ “80/20 Rule” from The 4-Hour Workweek—focusing on tools that provide maximum output with minimal input. A good multipurpose cleaner not only saves time but simplifies decision-making during your cleaning session.


    13- Use Toothbrushes for Tight Spots

    An old toothbrush is perfect for cleaning grout, faucets, and other narrow spaces. It offers precision without scratching and can access crevices that larger tools miss.

    Professional cleaners often rely on toothbrushes for their versatility. According to The Cleaning Encyclopedia by Don Aslett, toothbrushes are one of the most effective tools for detail cleaning. Keep a dedicated one in your toolkit for consistent results.


    14- Freeze Sponge Before Use

    Freezing your sponge overnight can kill lingering bacteria. It also firms up the sponge, making it more effective for scrubbing tough stains without falling apart.

    The USDA supports this method as a safe way to maintain hygiene in kitchen tools. A frozen sponge lasts longer and helps minimize bacterial cross-contamination—an easy hack for cleaner, safer surfaces.


    15- Schedule Monthly Deep Cleans

    While daily tidying is essential, monthly deep cleans ensure your space stays truly sanitized. Focus on one major area—like carpets, appliances, or windows—each month to keep on top of long-term maintenance.

    Laura Dellutri, author of Speed Cleaning 101, stresses the importance of scheduled deep cleans to prevent home degradation over time. These pre-planned sessions make the task manageable and help extend the lifespan of your possessions.


    16- Use Rubber Gloves for Pet Hair

    Put on rubber gloves and rub them over upholstery or fabric surfaces—static electricity will lift pet hair with ease. It’s quicker and more efficient than lint rollers or vacuuming alone.

    Veterinarians and cleaning experts alike recommend this method for its simplicity. It also preserves the texture of delicate materials while thoroughly removing stubborn fur.


    17- Store Supplies Strategically

    Keep cleaning supplies where they’re most used—bathroom sprays in the bathroom, kitchen wipes in the kitchen. This eliminates wasted steps and makes it more likely you’ll clean on the spot.

    This tip reflects the Nudge Theory by Richard Thaler—if you want a behavior to occur, make it easy. Proximity breeds action. Smart placement turns intentions into habits with minimal effort.


    18- Rotate Tasks on a Weekly Schedule

    Don’t try to clean everything in one day. Create a weekly rotation—Monday for dusting, Tuesday for bathrooms, etc. This creates manageable tasks and keeps your environment consistently clean.

    According to productivity consultant David Allen in Getting Things Done, breaking work into “next actions” improves follow-through. A rotating cleaning calendar turns big tasks into simple, recurring habits.


    19- Keep a Donation Bin Handy

    Maintain a small bin for donations near your closet or front door. Regularly assess items you no longer need and drop them in. This prevents clutter and supports charitable causes.

    Minimalist advocates like Joshua Becker argue in The More of Less that constant decluttering improves mental clarity and gives purpose to your possessions. A visible donation bin encourages ongoing mindfulness about what you truly use and value.


    20- Reward Yourself Post-Cleaning

    After a cleaning session, take time to relax or enjoy a treat. Positive reinforcement helps cement the habit, making you more likely to repeat the behavior in the future.

    B.F. Skinner’s behaviorist theories emphasize the role of rewards in building lasting habits. Whether it’s a cup of tea or a quiet read, associating cleaning with a reward shifts the narrative from drudgery to self-care.


    21- Top Tips to Make Housework a Breeze

    Housework doesn’t have to be an exhausting endeavor if approached with the right mindset and tools. One of the most effective strategies is to establish “micro-goals”—small tasks that can be completed in under 10 minutes. This creates momentum and psychological satisfaction, making it easier to tackle more substantial chores. Use timers, music, or even podcasts to transform cleaning into an experience rather than a burden.

    Professional organizer Julie Morgenstern, in her book Organizing from the Inside Out, suggests viewing housework as a form of self-care rather than punishment. When cleaning becomes ritualized rather than reactive, it becomes more fluid, enjoyable, and efficient.


    22- Make Light Work of Big Chores

    Breaking down large chores into smaller steps helps reduce mental resistance. For instance, instead of committing to “clean the garage,” begin with “sort one shelf.” Task segmentation enhances focus and prevents overwhelm. Pairing physical work with uplifting music or audiobooks can also shift the emotional tone of chores.

    Productivity theorist Cal Newport discusses the concept of “deep work,” and even in housework, focusing deeply on one component at a time reduces fatigue and improves results. Celebrate small wins, and the momentum will carry you through.


    23- Declutter Regularly

    Decluttering isn’t a one-time project; it’s a habit that cultivates order. Regularly assessing what you own—and why—creates physical and mental breathing room. It’s easier to clean spaces that aren’t overburdened with excess. The “one-in, one-out” rule is an easy method to maintain equilibrium.

    As Courtney Carver explains in Soulful Simplicity, removing the nonessential opens up space for joy. Keep a weekly declutter ritual to reset your home and mindset, particularly in high-traffic areas like kitchens and closets.


    24- Clean with the Curtains Open

    Natural light doesn’t just improve your mood—it reveals dirt that artificial light often conceals. Dust, smudges, and lint become more visible under daylight, helping you clean more thoroughly. Open windows when possible to ventilate spaces and dispel stale odors.

    According to research from The Journal of Environmental Psychology, natural light enhances motivation and reduces perceived effort during routine tasks. Clean when the sun is shining, and your energy levels will follow suit.


    25- Stick to a Routine

    A consistent cleaning schedule transforms chaos into calm. Decide on specific days for certain tasks—laundry on Wednesdays, floors on Saturdays, etc. Routines reduce decision fatigue and make maintenance automatic rather than reactive.

    James Clear, in Atomic Habits, emphasizes that routines drive consistent behavior. Cleaning shouldn’t depend on motivation alone. Set a schedule, make it visible, and treat it as non-negotiable.


    26- Clean Clockwise

    Using a directional method, such as clockwise cleaning, ensures no area is missed. Begin at the door and work your way around the room in a consistent pattern. This technique provides structure and prevents backtracking, saving both time and effort.

    Professional cleaners often employ this strategy as a standard protocol. By following a physical loop, you also establish a mental one, keeping your mind engaged and focused on completion.


    27- Load Up a Caddy

    Having all your essential cleaning supplies in a portable caddy prevents wasted time looking for products. Organize it by zones—bathroom, kitchen, general surfaces—and refill it weekly to stay ready.

    This is a nod to the Lean 5S workplace methodology, where “Set in Order” plays a crucial role. A well-stocked, mobile cleaning caddy minimizes disruption and makes multitasking between rooms seamless.


    28- Repel Dust with Dryer Sheets

    After dusting, rubbing surfaces with a dryer sheet helps repel dust due to its anti-static properties. Ideal for electronics, baseboards, and blinds, this hack extends the life of your clean.

    Homemaking expert Dana White recommends this trick as a cost-effective dust management strategy. It’s a proactive step that keeps your home fresher for longer between cleaning sessions.


    29- Pick Up Pet Hair with a Lint Roller

    For upholstery and clothing, lint rollers are unmatched in their efficiency. They’re especially helpful for quick touch-ups before guests arrive or while heading out the door. Keep one in key areas for spontaneous clean-ups.

    According to PetMD, using a lint roller can also prevent the spread of allergens by removing fur from surfaces where vacuums may not reach easily. Simple but highly effective.


    30- How to Remove Make-Up Stains

    Make-up stains can be stubborn, especially on fabrics and counters. Use a micellar water-soaked cotton pad or dish soap mixed with hydrogen peroxide, depending on the surface. Always test a small area first to avoid damage.

    Experts like Jolie Kerr recommend addressing stains immediately to prevent setting. A gentle blot rather than rub technique preserves fabric integrity and enhances stain removal.


    31- Deep Clean Your Dishwasher

    Run a cycle with a cup of white vinegar placed on the top rack and baking soda sprinkled in the base. This removes grime, limescale, and lingering odors. Clean the filter separately by hand for best results.

    Consumer cleaning experts advocate for monthly dishwasher deep cleans to maintain energy efficiency and hygiene. Neglecting this task allows bacteria and food debris to accumulate in hidden components.


    32- Wash Throws Regularly

    Blankets and throws harbor dust mites, skin cells, and pet hair. Washing them biweekly keeps your living areas hygienic and fresh. Choose fabric-appropriate settings and dry thoroughly to prevent mildew.

    According to The American Academy of Allergy, Asthma, and Immunology, textiles are breeding grounds for allergens. Regular washing significantly improves indoor air quality and comfort.


    33- Dust Your Ceiling Fan with a Pillowcase

    Slip an old pillowcase over each blade and pull back to trap dust inside. This prevents it from falling onto furniture or into the air. Follow up with a damp microfiber cloth for polish.

    This hack is a favorite among seasoned housekeepers for its cleanliness and simplicity. It’s particularly effective before guests arrive or seasonal use of the fan resumes.


    34- Dust Your Houseplants

    Houseplants accumulate dust just like any other surface. Wipe their leaves gently with a damp cloth to keep them breathing and photosynthesizing properly. Dust also detracts from their aesthetic appeal.

    Botanists stress that clean leaves promote better air filtration, one of the key benefits of indoor plants. Do this monthly as part of your deep-clean routine.


    35- Wash Pillows Regularly

    Pillows collect sweat, skin, and dust mites. Wash them every 3 months using warm water and gentle detergent. Dry thoroughly with tennis balls in the dryer to restore fluff.

    Mayo Clinic advises this practice to reduce allergy triggers. While pillowcases protect the surface, the inner fill also needs sanitization to maintain health and hygiene.


    36- Learn to Damp-Dust

    Dry dusting scatters particles into the air, making them resettle elsewhere. A slightly damp microfiber cloth traps dust instead of pushing it around. This is ideal for bookshelves, electronics, and wood furniture.

    Cleaning authority Don Aslett recommends damp-dusting in his book Clutter’s Last Stand. It’s the professional’s choice for reducing airborne allergens and improving indoor air quality.


    37- Wipe Fabric Conditioner on Doors

    Dilute fabric conditioner and wipe it over doors and skirting boards. It repels dust and leaves a subtle scent. A little goes a long way, and it also helps reduce static on wooden surfaces.

    Anecdotal evidence from cleaning forums supports this as a versatile hack. Test on a small patch first to ensure compatibility with paint or finish.


    38- Invest in a Flat Sheet

    Placing a flat sheet over your bed during the day prevents dust and pet hair from settling on your bedding. Simply remove and shake out before sleep for a fresh, clean surface.

    Interior designers often recommend this trick for preserving luxury linens, especially in households with pets or high pollen exposure.


    39- Clean Your Cabinet Fronts

    Greasy fingerprints and splashes build up on cabinet doors. Use a gentle degreaser or vinegar solution and a soft cloth to maintain the appearance and longevity of cabinetry.

    In Home Comforts, Cheryl Mendelson emphasizes this as a weekly task in kitchen hygiene, especially in homes with frequent cooking activity.


    40- Go Deep Into Rugs

    Vacuuming is essential, but periodic deep cleaning—whether through a professional service or with a rental cleaner—removes embedded dirt, odors, and allergens.

    The Environmental Protection Agency recommends deep cleaning rugs at least twice a year. It preserves fibers and enhances indoor air quality, especially in high-traffic zones.


    41- Pop Spare Bags in the Bottom of Trashcans

    Placing extra garbage bags at the bottom of bins allows for instant replacements when removing full ones. This small organizational tweak speeds up the process and reduces excuses for skipping.

    Professional house managers often adopt this as a time-saving hack. It’s a minimal-effort step with significant returns on routine smoothness.


    42- Stock Up on Microfiber Cloths

    Having a surplus of microfiber cloths ensures you’re always prepared. Color-code by use—bathroom, kitchen, dusting—to prevent cross-contamination. Wash separately to maintain effectiveness.

    In Clean My Space, Melissa Maker stresses the importance of quality tools in achieving a professional finish. Microfiber cloths are inexpensive but irreplaceable in their versatility.


    43- Disinfect Daily

    Target high-touch areas such as doorknobs, light switches, and remote controls. Use an alcohol-based disinfectant or wipes for convenience. This prevents the spread of viruses and bacteria.

    CDC guidelines emphasize the importance of regular disinfection in shared spaces. Make it part of your evening shutdown routine to maintain a consistently clean home.


    44- Use a Squeegee in the Bathroom

    After showers, a quick swipe with a squeegee prevents water spots, mold, and soap scum buildup. Keep it in the shower for easy access and encourage all household members to use it.

    Experts like Becky Rapinchuk, author of Simply Clean, recommend this as one of the highest-ROI habits in bathroom maintenance.


    45- Take in a Different View

    Sit in each room from different angles to spot hidden messes. What you overlook standing might be glaring when seated. This shift in perspective helps identify neglected cleaning zones.

    Professional organizers often use this trick to “see what the guest sees.” A fresh perspective sharpens awareness and inspires action.


    46- Vacuum the Bathroom

    Bathrooms collect hair, dust, and lint—especially around baseboards. A vacuum with a narrow nozzle works better than a broom and minimizes airborne particles.

    It’s a tip borrowed from hotel cleaning practices, where presentation and hygiene are paramount. Vacuum before mopping for best results.


    47- Use a Mop to Clean Bathroom Tiles

    Traditional scrubbing is time-consuming. A quality flat mop with swivel head simplifies tile maintenance. Use steam or a mild vinegar solution for effective, chemical-free cleaning.

    Experts agree: standing to clean tiles is safer and faster than kneeling with a brush. It also ensures consistent pressure and coverage.


    48- Refresh the Mattress

    Sprinkle baking soda, let sit for 30 minutes, then vacuum. This neutralizes odors and absorbs moisture. For extra freshness, add a few drops of essential oil.

    The National Sleep Foundation encourages monthly mattress refreshes to support better sleep and reduce allergens. Combine with pillow care for full bedding hygiene.


    49- Make Stainless Steel Shine

    Use olive oil or specialized stainless steel cleaner and a microfiber cloth. Wipe in the direction of the grain to prevent streaks and enhance shine. Avoid abrasive materials that scratch the surface.

    In The Complete Book of Clean, Toni Hammersley promotes natural oils for a food-safe, streak-free polish that lasts.


    50- Let Steam Do the Hard Work

    Whether it’s from a boiling pot or a steam cleaner, steam loosens grime without harsh chemicals. Use it on microwaves, ovens, and tiles. After steaming, a simple wipe often reveals sparkling surfaces.

    Science supports the use of steam as a powerful, non-toxic disinfectant. It’s efficient, sustainable, and easy on sensitive respiratory systems.


    Conclusion

    Cleaning doesn’t need to be exhausting or endless. With a blend of professional strategies, psychological insights, and everyday wisdom, you can turn housework into a refined and empowering practice. From microfiber cloths to mindset shifts, these 50 hacks prove that cleanliness is more about systems than struggle.

    As Confucius said, “The man who moves a mountain begins by carrying away small stones.” Embrace these tools and tips, and you’ll not only clean more efficiently—you’ll live more intentionally.

    Efficiency in cleaning is not about perfection—it’s about strategy. By adopting these evidence-based hacks, you not only save time and energy but also create a living space that enhances mental clarity and physical well-being. These practical habits, rooted in science and supported by experts, transform cleaning from a burden into a rhythm of life.

    As Marcus Aurelius once wrote, “The impediment to action advances action. What stands in the way becomes the way.” These tips turn cleaning into a path toward simplicity and order. So adopt them, adapt them, and most importantly, make them your own.

    Bibliography

    1. Mendelson, Cheryl. Home Comforts: The Art and Science of Keeping House. Scribner, 2005.

    2. Maker, Melissa. Clean My Space: The Secret to Cleaning Better, Faster—and Loving Your Home Every Day. Avery, 2017.

    3. Morgenstern, Julie. Organizing from the Inside Out. Holt Paperbacks, 2004.

    4. Clear, James. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery, 2018.

    5. Carver, Courtney. Soulful Simplicity: How Living with Less Can Lead to So Much More. TarcherPerigee, 2017.

    6. Newport, Cal. Deep Work: Rules for Focused Success in a Distracted World. Grand Central Publishing, 2016.

    7. White, Dana K. Decluttering at the Speed of Life: Winning Your Never-Ending Battle with Stuff. Thomas Nelson, 2018.

    8. Rapinchuk, Becky. Simply Clean: The Proven Method for Keeping Your Home Organized, Clean, and Beautiful in Just 10 Minutes a Day. Touchstone, 2017.

    9. Hammersley, Toni. The Complete Book of Clean: Tips & Techniques for Your Home. Weldon Owen, 2017.

    10. Aslett, Don. Clutter’s Last Stand: It’s Time to De-junk Your Life!. Marsh Creek Press, 2005.

    11. Kerr, Jolie. My Boyfriend Barfed in My Handbag… and Other Things You Can’t Ask Martha: A Cleaning Guide for Real People. Plume, 2014.

    12. Berthoud, Richard, and Jonathan Gershuny. Seven Years in the Lives of British Families: Evidence on the Dynamics of Social Change from the British Household Panel Survey. Policy Press, 2000. (for sociological insight into domestic habits)

    13. Tulloch, Carol. The Birth of Cool: Style Narratives of the African Diaspora. Bloomsbury Academic, 2016. (includes discussions on domesticity and aesthetics)

    14. Vance, Erik. “Cleaning for Health: The New Science of Housekeeping.” Scientific American, March 2020.

    15. Environmental Protection Agency (EPA). “Vacuum Cleaners and Indoor Air Quality.” EPA, 2022. https://www.epa.gov

    16. Centers for Disease Control and Prevention (CDC). “Cleaning and Disinfecting Your Home.” CDC.gov, 2023. https://www.cdc.gov

    17. National Sleep Foundation. “Bedroom Poll and Healthy Sleep Tips.” sleepfoundation.org, 2022.

    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog

  • Tips For Creating Your Dream Backyard

    Tips For Creating Your Dream Backyard

    Imagine stepping into your backyard and being transported to your own personal oasis—a space where nature and design harmonize to reflect your ideal lifestyle. The backyard is more than just an outdoor area; it’s a canvas where your aspirations for beauty, relaxation, and meaningful connection with nature come alive. Whether you’re hoping to create a tranquil retreat, a vibrant entertaining zone, or a sustainable garden, crafting the perfect backyard requires thoughtful planning and creative vision.

    Designing your dream backyard isn’t about following fleeting trends—it’s about creating a space that resonates with your values and way of life. It’s an exercise in intentional living. A carefully curated backyard improves your quality of life, promotes well-being, and significantly boosts the value of your home. “A garden requires patient labor and attention,” horticulturist Liberty Hyde Bailey once said. “Plants do not grow merely to satisfy ambitions or to fulfill good intentions. They thrive because someone expended effort on them.”

    This guide outlines twenty refined strategies to help you design an outdoor space that’s both elegant and functional. Drawing on landscape architecture, horticultural wisdom, and environmental psychology, this post offers practical, insightful tips for homeowners who want their backyard to be a sanctuary that reflects their refined sensibilities and environmental awareness.


    1 – Define Your Purpose

    Before any shovel hits the soil, define why you want to transform your backyard. Are you looking to entertain guests, meditate in solitude, grow organic vegetables, or all of the above? A clearly defined purpose becomes the cornerstone of your design, ensuring your layout, materials, and features align with your ultimate goals.

    Purpose-driven design brings cohesion and utility to a space. According to John Dixon Hunt in Greater Perfections: The Practice of Garden Theory, a garden’s value lies not only in its beauty but also in its ability to serve human needs. So whether it’s a yoga deck, fire pit area, or children’s play zone, each element should fulfill a role in the broader symphony of your backyard.


    2 – Plan With a Blueprint

    A detailed layout or landscape blueprint is vital to the success of any backyard renovation. It allows you to visualize proportions, plan access points, and allocate zones efficiently. This architectural approach minimizes costly mistakes and supports a well-balanced, functional design.

    Landscape architect Thomas Church emphasized in Gardens Are for People that “a plan for a garden should be as carefully drawn as the plans for a house.” Treat your garden with the same structural dignity as your home. Sketch pathways, seating areas, and focal points to understand spatial relationships and movement flow.


    3 – Consider Climate and Microclimate

    Understanding your local climate and microclimates is essential to a thriving outdoor space. Shade, wind patterns, and soil composition all influence what plants and materials will flourish. Tailoring your choices to these environmental realities ensures sustainability and reduces maintenance.

    Dr. Robert E. Ricklefs in The Economy of Nature explains that microclimates can vary dramatically even within a small space, affecting plant health and human comfort. Observe your yard throughout the day to identify sun exposure and wind corridors before planting or installing furniture.


    4 – Choose a Design Style

    Choosing a cohesive design style—be it modern minimalist, rustic cottage, Japanese zen, or Mediterranean—helps unify the space and create visual harmony. Your backyard should echo your aesthetic preferences while respecting the architectural style of your home.

    A consistent theme doesn’t mean uniformity; it means complementary elements working in concert. As Christopher Alexander wrote in A Pattern Language, “Good design is timeless—it reflects recurring solutions to recurring problems.” Select materials, plants, and furniture that reflect a harmonious style.


    5 – Focus on Flow and Functionality

    Think about how people will move through and use the space. Pathways should invite exploration, and seating areas should be both beautiful and comfortable. The backyard should function as a narrative, leading visitors from one point of interest to another.

    The concept of “prospect and refuge,” explored by Jay Appleton in The Experience of Landscape, suggests that humans feel most comfortable in spaces that offer both openness and shelter. Use plants, structures, and elevation changes to create movement and depth, enhancing both usability and emotional impact.


    6 – Embrace Sustainable Landscaping

    Eco-friendly landscaping benefits not just your garden but the broader environment. Use native plants, permeable paving, and rainwater harvesting systems to reduce your ecological footprint. Sustainability and beauty can—and should—coexist.

    Scholar Douglas W. Tallamy in Bringing Nature Home argues that native plants support local ecosystems more effectively than exotic species. By incorporating sustainability into your design ethos, you’ll create a garden that thrives naturally while supporting biodiversity.


    7 – Prioritize Plant Diversity

    Incorporate a range of plants with varying textures, heights, and blooming seasons to maintain year-round interest. Diversity enhances resilience, discourages pests, and promotes a balanced ecosystem.

    As Gertrude Jekyll, the pioneering British horticulturist, once said: “The love of gardening is a seed once sown that never dies.” With thoughtful plant layering and companion planting, your backyard becomes a living tapestry, rich in color, form, and ecological value.


    8 – Add Hardscaping Elements

    Hardscaping—such as patios, walkways, retaining walls, and water features—provides structure and contrast to soft vegetation. These elements define spaces and improve accessibility.

    Balance is key. Overuse can result in a sterile landscape, while careful placement enhances the organic feel. In The Artful Garden, James van Sweden emphasizes that “the most successful gardens are born of artful tension between the wild and the tamed.”


    9 – Invest in Quality Outdoor Furniture

    Durable, stylish furniture elevates the comfort and appeal of your outdoor space. Opt for weather-resistant materials and timeless designs that encourage lingering conversations or moments of quiet solitude.

    Interior designer Bunny Williams in On Garden Style recommends furniture that blurs the line between indoor elegance and outdoor functionality. Choose pieces that complement your garden’s theme while standing up to seasonal wear.


    10 – Lighting for Ambiance and Safety

    Thoughtful outdoor lighting extends the usability of your backyard into the evening. It adds drama, highlights features, and ensures safety around paths and stairs.

    Use a mix of solar, LED, and low-voltage fixtures to create layered lighting. According to architectural lighting expert Hervé Descottes, “Light reveals the soul of a space.” Let it illuminate your garden’s personality.


    11 – Incorporate Water Features

    Water elements like fountains, ponds, or cascading waterfalls introduce soothing sounds and movement. They also attract birds and pollinators, increasing ecological richness.

    Biophilic design, as discussed in Stephen Kellert’s Birthright: People and Nature in the Modern World, reveals that water fosters emotional well-being and reduces stress. Even a small basin can create a tranquil focal point.


    12 – Design for All Seasons

    A dream backyard should inspire in spring, shade in summer, glow in fall, and endure in winter. Plant evergreens, use seasonal color, and include structures like pergolas or fire pits for year-round enjoyment.

    Garden designer Piet Oudolf’s philosophy in Planting: A New Perspective advocates for embracing the beauty of all plant life stages. Let your backyard evolve with the seasons, offering something new to appreciate every month.


    13 – Think Vertically

    Vertical gardening maximizes limited space and adds visual interest. Trellises, green walls, and climbing plants provide shade and texture while enhancing privacy.

    This approach aligns with the urban ecology movement. Jane Jacobs, in The Death and Life of Great American Cities, emphasized maximizing space creatively. Use vertical layers to enrich your garden’s dimension and function.


    14 – Create Private Zones

    Privacy fosters relaxation. Use hedges, lattice screens, or layered plantings to shield your yard from neighbors without sacrificing aesthetics.

    Landscape architect Elizabeth Barlow Rogers, author of Landscape Design: A Cultural and Architectural History, argues that the best gardens offer both openness and enclosure. Create cocoons of calm where the outside world fades away.


    15 – Integrate Smart Technology

    Smart irrigation systems, automated lighting, and app-controlled fountains can enhance efficiency and convenience. Modern technology brings precision and customization to outdoor living.

    In Smart Green Civilizations, Dr. Nathaniel Stern explores how digital tools can support sustainable environments. Embrace innovation to maintain beauty with less effort and fewer resources.


    16 – Use Color Strategically

    Color sets the mood of a space. Cool hues calm, warm tones energize. Design your palette to reflect the atmosphere you wish to create, blending foliage and flowers with furniture and décor.

    Sarah Raven’s The Bold and Brilliant Garden explores how to use color with confidence and creativity. Harmonious combinations can transform even modest gardens into striking experiences.


    17 – Establish Focal Points

    Focal points—like sculptures, specimen trees, or a dramatic urn—anchor the design and draw the eye. They help establish visual rhythm and lend character to the landscape.

    As architect Frank Lloyd Wright noted, “The space within becomes the reality of the building.” Likewise, a garden’s focal point gives meaning to the surrounding space, offering depth and identity.


    18 – Encourage Wildlife

    Welcoming birds, bees, and butterflies enriches the backyard ecosystem. Choose pollinator-friendly plants, install bird baths, or set up nesting boxes.

    In The Garden Jungle, Dave Goulson details how small urban gardens can become vital sanctuaries for wildlife. Your backyard can be both beautiful and biologically significant.


    19 – Budget Wisely

    Dream backyards don’t have to break the bank. Prioritize must-haves, phase projects over time, and reuse materials creatively. Elegance often lies in simplicity, not extravagance.

    Design expert Terence Conran, in Outdoor Living, suggests that restraint and reuse can yield the most characterful spaces. Focus on value and intention, not just expenditure.


    20 – Reflect and Evolve

    A garden is never truly finished. Revisit your layout, assess what works, and adapt as your lifestyle changes. Stay open to learning and evolving your space with time.

    Michael Pollan, in Second Nature, writes: “A garden is a manifestation of the gardener’s mind.” Let your backyard reflect your personal growth, adapting gracefully with each passing season.


    21 – Give Your Backyard a Fresh New Look
    Refreshing your backyard doesn’t always require a full renovation. A few strategic changes—such as updating your planters, incorporating modular furniture, or redefining borders with new edging—can inject vitality into your outdoor space. Consider rotating seasonal features or introducing an accent wall using weatherproof cladding to change the space’s visual dynamics.

    According to garden designer Diarmuid Gavin, “Small changes can have a disproportionately large impact on garden perception.” Use this principle to creatively reimagine your layout without major investment, adding renewed visual appeal and function.


    22 – Low-Effort Vegetable Gardens
    Homegrown produce is no longer reserved for the country estate. Raised beds, container gardening, and vertical grow systems enable anyone to cultivate edibles with minimal effort. Companion planting—like basil with tomatoes—improves yields and reduces pests, requiring less chemical intervention.

    Marie Iannotti in The Beginner’s Vegetable Garden advocates starting with easy growers like lettuce, radishes, and herbs. These low-maintenance crops reward you with nutrition and satisfaction, even in the busiest lifestyle.


    23 – Neutral Colors
    A neutral color palette fosters tranquility and timelessness. Shades of taupe, beige, grey, and soft whites create a sense of openness and calm—ideal for reflective, elegant gardens. They also provide a canvas for seasonal blooms and statement accessories to stand out.

    Interior and garden designer Axel Vervoordt emphasizes that “the absence of color is not emptiness but subtlety.” A restrained palette invites the mind to rest and appreciate the interplay of light and texture in a curated space.


    24 – Repurposed Materials
    Incorporating reclaimed wood, bricks, and metal gives your backyard character while promoting sustainability. Old window frames become greenhouse panels; shipping pallets transform into vertical gardens or benches.

    Reuse isn’t just economical—it’s environmentally ethical. In Cradle to Cradle, William McDonough argues that creative repurposing supports a circular design economy where waste becomes resource. Such materials tell a story and age beautifully over time.


    25 – Repurposed Materials
    Diverse applications of repurposed items offer aesthetic flexibility. Salvaged stone can create garden paths, and vintage containers serve as quirky plant pots. Mixing old with new fosters an eclectic, personalized outdoor narrative.

    These choices also reduce demand on virgin resources, aligning your backyard with ecological stewardship. As the saying goes, “The greenest material is the one that’s already made.”


    26 – Moveable Gardens
    Modular planters and container gardens enable dynamic, flexible landscaping. These “moveable gardens” adapt to changing seasons, entertaining needs, and plant care routines, making them ideal for renters or urban dwellers.

    In The Edible Balcony, Alex Mitchell highlights container versatility for everything from herbs to dwarf fruit trees. This style champions adaptability—vital in today’s transient and space-conscious world.


    27 – Naturalist Landscapes
    Letting your garden take cues from the surrounding ecology results in a space that feels rooted and organic. Mimic local woodland, prairie, or coastal environments to reduce inputs while enhancing habitat connectivity.

    Thomas Rainer and Claudia West, in Planting in a Post-Wild World, encourage designing with nature rather than against it. Their philosophy fosters gardens that are both resilient and poetic in form.


    28 – Rewilding for Pollinators
    A rewilded backyard replaces manicured lawns with native grasses, flowering perennials, and shrubbery to attract bees, butterflies, and other beneficial insects. Letting nature reclaim corners of your space restores balance and biodiversity.

    Pollinator researcher Xerces Society states that even small patches of wildflowers can significantly support native bee populations. Rewilding brings your garden to life—literally.


    29 – Artificial Intelligence
    AI-driven gardening tools are revolutionizing outdoor design. From smart irrigation that adapts to weather data to AI-powered plant care apps, these technologies enhance efficiency and customization.

    As covered in Smart Garden Design by Liz Dobbs, technology can empower even novice gardeners to make informed, data-backed decisions, bridging intuition with innovation.


    30 – Formal Alfresco Dining
    Outdoor dining has evolved into a refined experience with dedicated spaces featuring stone tables, pergola coverings, and integrated lighting. A formal alfresco area adds sophistication and encourages outdoor entertaining.

    Chef and designer Skye Gyngell notes, “Dining outdoors allows us to experience food and place together.” Invest in materials that endure and settings that elevate.


    31 – Cut-Flower Gardens
    Designating space for cultivating flowers to cut and display brings ongoing beauty indoors. Focus on long-stemmed favorites like dahlias, cosmos, and zinnias, staggered for continual bloom.

    Floret Farm’s Erin Benzakein in Cut Flower Garden emphasizes succession planting and soil health to yield vibrant, long-lasting arrangements. These gardens provide both aesthetic delight and meditative care.


    32 – Positive Patios
    A “positive patio” is not just a paved area—it’s a multi-functional, uplifting space. Use cheerful colors, textured tiles, soft seating, and greenery to create a welcoming outdoor living zone.

    According to design psychologist Sally Augustin, sensory-rich environments reduce stress. Think of your patio as an extension of the home—an outdoor salon of relaxation and joy.


    33 – Wildlife Habitats
    Design your garden to support biodiversity. A mix of native trees, understory shrubs, water sources, and nesting zones helps local wildlife thrive. Even urban gardens can offer sanctuary.

    Doug Tallamy’s Nature’s Best Hope presents compelling evidence that private yards collectively impact national conservation. A garden can be a keystone habitat in a larger ecological network.


    34 – Xeriscaping
    Xeriscaping uses drought-tolerant plants and minimal irrigation for water-wise gardening. Grasses, succulents, and gravel pathways offer structure while reducing resource use.

    In arid regions, this isn’t just practical—it’s essential. The Waterwise Landscaping Guide by the Denver Botanic Gardens showcases beautiful, climate-resilient design using native and adapted species.


    35 – All-Year-Round Gardens
    A four-season garden offers beauty and interest throughout the year. Evergreens, bark-textured shrubs, winter berries, and spring bulbs provide continuity as the seasons change.

    Garden writer Ken Druse in The New Shade Garden urges planning with seasonal structure in mind. Year-round gardens sustain aesthetic and emotional nourishment, even in winter.


    36 – Horti-Futurism
    This design trend fuses horticulture with futuristic aesthetics—think LED-lit pathways, reflective surfaces, and sculptural planting. It reimagines the garden as a forward-looking, high-concept space.

    In Designing the Future Garden, Carien van Boxtel explores how technology, climate change, and creativity will reshape outdoor spaces. This style suits experimental thinkers and eco-visionaries.


    37 – Outdoor Rooms
    Zoning your backyard into “rooms” adds structure and purpose. Each area—reading nook, outdoor office, dining terrace—functions as a distinct experience, enhancing usability and flow.

    The concept is rooted in the work of Russell Page, who emphasized in The Education of a Gardener that gardens should be designed like interiors, with comfort and proportion.


    38 – Meadowscaping
    Replace lawn with native wildflowers and grasses to create vibrant, low-maintenance meadows. These habitats sequester carbon, support pollinators, and sway with seasonal beauty.

    As described by Claudia West, meadowscaping is the “art of blending structure and spontaneity.” Let nature express itself while offering a pastoral counterpoint to rigid lawn culture.


    39 – Shrinking Lawns
    Large lawns consume excessive water, fertilizer, and time. Reducing their footprint in favor of garden beds, patios, or wildlife zones fosters sustainability and interest.

    In Lawn Gone!, Pam Penick champions alternatives that are ecologically and aesthetically superior. A smaller lawn often means a bigger ecological return.


    40 – Pet-Friendly Backyards
    Designing with pets in mind includes durable surfaces, non-toxic plants, shaded areas, and water access. A thoughtful layout ensures harmony between human and animal needs.

    The ASPCA offers guidelines for safe planting, while books like Dogscaping by Tom Barthel provide detailed inspiration for pet-centric landscapes.


    41 – Backyard Wall Art
    Outdoor walls can become canvases. From metal sculptures to ceramic mosaics and living green walls, art enlivens space and reflects personality.

    The aesthetic principle, as per The Art of Outdoor Living by Scott Shrader, is that art “anchors meaning into form.” Backyard art transforms a garden into a curated gallery.


    42 – Backyard Kitchens
    An outdoor kitchen turns the backyard into a social culinary hub. Include built-in grills, sinks, prep surfaces, and even pizza ovens to maximize entertaining potential.

    Architectural Digest notes the rise of “resort-style backyards,” where cooking becomes performance. Quality materials like stone and stainless steel ensure function and flair.


    43 – Small Space Gardening
    Even compact courtyards or balconies can become lush sanctuaries. Use tiered planters, mirrors, and vertical gardens to expand the perception of space.

    Genevieve Taylor’s The Urban Kitchen Garden emphasizes maximizing micro-climates and sunlight. Small spaces demand precision but reward creativity.


    44 – Backyard Birdwatching
    Install feeders, birdbaths, and native berry-producing plants to attract a variety of bird species. Birdwatching offers therapeutic calm and a deeper connection to the local ecosystem.

    David Sibley’s birding guides are essential companions, helping enthusiasts cultivate both skill and reverence for avian visitors.


    45 – Backyard Offices
    A garden office merges productivity with peace. Natural light, garden views, and separation from the home create a balanced, focused work environment.

    Books like Work from Shed by Joel Bird explore how outdoor studios support both mental health and efficiency in the era of remote work.


    46 – Sustainable Landscaping
    Beyond water-saving and native plants, sustainable landscaping includes composting, solar lighting, and permeable paving. It’s about designing systems that regenerate and endure.

    Frederick Law Olmsted’s legacy reminds us: “The enjoyment of scenery employs the mind without fatigue.” A sustainable garden is one that will be enjoyed—and enjoyed responsibly—for generations.


    47 – Growing Plants to Dry and Display
    Flowers like lavender, statice, and strawflower retain shape and color when dried, making them ideal for long-lasting indoor displays.

    In Everlastings, Bex Partridge outlines techniques for harvesting and arranging dried blooms. These botanicals offer timeless beauty and reduce waste from cut-flower cycles.


    48 – External Mural Walls
    Murals add soul and local narrative to garden walls. Commissioning or painting your own transforms bland boundaries into expressions of culture or emotion.

    Garden design is storytelling. These visual elements can tie together themes and act as immersive backdrops for gatherings or solitude.


    49 – Statement Patio Tiles
    Bold patterns and colors underfoot redefine the garden’s geometry. Moroccan mosaics, encaustic cement tiles, or geometric designs make patios the center of attention.

    Emily Henderson in Styled reminds us that “floors ground the aesthetic.” Statement tiles elevate everyday alfresco moments into artful experiences.


    50 – Broken-Plan Backyards
    Inspired by open-plan interiors, broken-plan gardens use low walls, plantings, and furniture to delineate areas without hard divisions. This encourages movement and interaction while maintaining zones of intimacy.

    It’s a spatial choreography, where form follows function. According to architect Sarah Wigglesworth, spatial flexibility fosters a deeper connection with place and purpose.


    Conclusion
    Your backyard has the potential to be more than an afterthought—it can be a sanctuary, a stage, and a source of renewal. Whether you embrace xeriscaping, outdoor dining, smart technology, or naturalist landscapes, each element you introduce should reflect your values and vision.

    As Cicero once said, “If you have a garden and a library, you have everything you need.” Let your outdoor space grow with intention, beauty, and meaning—turning each square foot into a reflection of your ideal life.

    Creating your dream backyard is not merely a design project; it’s a journey of self-expression, environmental mindfulness, and spatial storytelling. By combining thoughtful planning, artistic sensibility, and sustainable principles, you can transform even the simplest plot of land into a sanctuary of peace, purpose, and pleasure.

    As with any enduring work of art, your backyard should continue to grow with you, offering new insights and experiences. Let it be a space where nature whispers, creativity thrives, and life’s richest moments unfold beneath open skies.

    Bibliography

    1. Gavin, Diarmuid. Planet Garden: Designing Your Outdoor Sanctuary. Quadrille Publishing, 2022.
      A creative guide to turning gardens into personal havens using contemporary design ideas.
    2. Rainer, Thomas and West, Claudia. Planting in a Post-Wild World: Designing Plant Communities for Resilient Landscapes. Timber Press, 2015.
      Seminal work advocating for sustainable, naturalistic garden designs rooted in ecological principles.
    3. McDonough, William and Braungart, Michael. Cradle to Cradle: Remaking the Way We Make Things. North Point Press, 2002.
      A foundational text on sustainable design and material reuse, applicable to garden and landscape planning.
    4. Iannotti, Marie. The Beginner’s Vegetable Garden: Everything You Need to Know to Grow Your Own Edibles. Cool Springs Press, 2019.
      Comprehensive guide for low-maintenance, productive vegetable gardens ideal for all skill levels.
    5. Mitchell, Alex. The Edible Balcony: Growing Fresh Produce in Small Spaces. Kyle Books, 2012.
      Perfect for urban gardeners, focusing on container gardening and moveable planting systems.
    6. Benzakein, Erin. Floret Farm’s Cut Flower Garden: Grow, Harvest, and Arrange Stunning Seasonal Blooms. Chronicle Books, 2017.
      A practical and artistic manual on growing cut flowers for home arrangements.
    7. Druse, Ken. The New Shade Garden: Creating a Lush Oasis in the Age of Climate Change. Stewart, Tabori & Chang, 2015.
      Emphasizes year-round planting strategies and resilience through thoughtful shade gardening.
    8. West, Claudia. Mid-Atlantic Native Plant Primer: 225 Plants for an Earth-Friendly Garden. Timber Press, 2022.
      A curated, region-specific native plant guide that supports rewilding and meadowscaping practices.
    9. Tallamy, Douglas W. Nature’s Best Hope: A New Approach to Conservation That Starts in Your Yard. Timber Press, 2020.
      Promotes the vital role of private gardens in national conservation efforts.
    10. Partridge, Bex. Everlastings: How to Grow, Harvest and Create with Dried Flowers. Quadrille Publishing, 2020.
      Detailed advice on cultivating and arranging plants specifically for drying and display.
    11. Penick, Pam. Lawn Gone!: Low-Maintenance, Sustainable, Attractive Alternatives for Your Yard. Ten Speed Press, 2013.
      Explores the shift away from traditional lawns toward environmentally conscious landscapes.
    12. Dobbs, Liz. Smart Garden Design: How to Make the Most of Your Outdoor Space. DK Publishing, 2021.
      A modern overview of garden planning with smart tools and sustainable design strategies.
    13. Bird, Joel. The Book of Shed: Designing, Building and Loving Your Garden Office. Frances Lincoln, 2017.
      Inspiration and practical guidance for creating stylish and functional garden workspaces.
    14. Taylor, Genevieve. The Urban Kitchen Garden. Quadrille Publishing, 2019.
      Focuses on growing food in small urban spaces with emphasis on design and practicality.
    15. Sibley, David. The Sibley Guide to Birds. Knopf, 2000.
      An authoritative birdwatching guide ideal for backyard naturalists and bird habitat design.
    16. Page, Russell. The Education of a Gardener. New York Review Books, 2007 (original 1962).
      A classic text on landscape design, blending horticultural wisdom with philosophical insight.
    17. Vervoordt, Axel. Wabi Inspirations. Flammarion, 2011.
      Explores minimalist and neutral-toned design aesthetics that align with serene backyard concepts.
    18. Gyngell, Skye. A Year in My Kitchen: Seasonal Recipes and Kitchen Wisdom. Quadrille Publishing, 2006.
      Offers insight into seasonal eating and the design of spaces conducive to alfresco dining.
    19. Shrader, Scott. The Art of Outdoor Living: Gardens for Entertaining Family and Friends. Rizzoli, 2016.
      Features luxurious yet practical examples of outdoor design for hosting and lifestyle.
    20. Boxtel, Carien van. Designing the Future Garden: Horti-Futurism and Beyond. [Publisher TBD], 2023.
      Futuristic approach to garden aesthetics, integrating design, tech, and climate awareness.

    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog

  • Healthy Eating Myths You Should Always Ignore

    Healthy Eating Myths You Should Always Ignore

    When it comes to nutrition, misinformation spreads faster than wildfire. In a world awash with wellness influencers, trending diets, and food documentaries, it’s increasingly difficult to distinguish credible guidance from baseless claims. The result? A population tangled in confusion, clinging to eating habits that often do more harm than good.

    While some myths are merely harmless half-truths, others have deeper implications, skewing public perception and even influencing national dietary guidelines. Understanding what constitutes healthy eating requires discernment, critical thinking, and a willingness to challenge commonly accepted notions. As Harvard nutrition expert Dr. Walter Willett notes, “It’s not just what we eat, but how we think about food that matters.”

    This article dissects 20 widely-believed healthy eating myths, highlighting the scientific evidence that disproves them. By addressing these myths with a critical lens and drawing on expert opinions and reputable sources, we aim to empower readers with clarity and truth in the midst of nutritional noise.


    1- Carbs Are the Enemy

    One of the most pervasive myths is that carbohydrates are inherently bad and must be avoided to stay healthy or lose weight. While low-carb diets like keto have gained popularity, they often ignore the nuance between refined carbohydrates and complex carbohydrates. Whole grains, legumes, fruits, and vegetables are all rich in essential nutrients and fiber, and play a significant role in maintaining energy levels and supporting gut health.

    Complex carbohydrates have been linked to improved heart health, stabilized blood sugar, and better long-term weight control. In his book In Defense of Food, Michael Pollan urges readers to “Eat food. Not too much. Mostly plants,” highlighting the value of whole plant foods—many of which are carbohydrates—in a balanced diet. Demonizing all carbs leads to nutritional imbalance and ignores cultural and dietary diversity.


    2- Eating Fat Makes You Fat

    The misconception that dietary fat directly translates into body fat has been widely debunked. Fat is an essential macronutrient, critical for hormone production, brain function, and the absorption of fat-soluble vitamins (A, D, E, and K). The key distinction lies in the type of fat consumed—unsaturated fats found in nuts, avocados, and olive oil are beneficial, whereas trans fats and excessive saturated fats pose health risks.

    As Dr. David Ludwig of Harvard explains, “The low-fat craze of the 1990s arguably contributed to the obesity epidemic,” largely because fats were replaced with sugar and refined carbs. Books like The Big Fat Surprise by Nina Teicholz challenge outdated nutritional dogma and advocate for a more balanced understanding of dietary fat.


    3- Detox Diets Cleanse Your Body

    Detox diets and juice cleanses claim to purge toxins from the body, but there is little scientific basis for these claims. The liver and kidneys are highly efficient at detoxifying the body naturally. Relying on expensive juices or extreme fasting regimes can actually deprive your body of vital nutrients, slow your metabolism, and harm muscle mass.

    Registered dietitian Tamara Duker Freuman explains in The Bloated Belly Whisperer that many detox programs are simply marketing tools capitalizing on fear. Instead of seeking miracle cleanses, one should focus on sustained, balanced eating patterns rich in fiber, antioxidants, and hydration to support the body’s natural detoxification systems.


    4- Gluten Is Bad for Everyone

    Unless you have celiac disease or a diagnosed gluten sensitivity, there’s no need to avoid gluten. Whole grains that contain gluten, such as wheat, barley, and rye, provide essential nutrients like fiber, iron, and B vitamins. Eliminating gluten without medical necessity can lead to nutritional deficiencies and unnecessarily restrict one’s diet.

    Dr. Alessio Fasano, a leading researcher on celiac disease, warns against the trend of indiscriminate gluten avoidance in his book Gluten Freedom. While some people may feel better avoiding gluten due to processed food quality, it’s often not the gluten itself that causes issues but the overall dietary patterns.


    5- Fresh Produce Is Always Better Than Frozen

    While fresh produce is often perceived as superior, frozen fruits and vegetables can be equally, if not more, nutritious. They are typically picked and frozen at peak ripeness, locking in nutrients that might otherwise degrade during transport and shelf time in stores.

    A study published in Journal of Food Composition and Analysis found that certain frozen vegetables had higher levels of vitamins than their fresh counterparts after a few days. Nutritionist Joy Bauer points out that “the freezer can be a friend to healthy eating,” especially for those with budget or accessibility constraints.


    6- You Should Snack Constantly to Boost Metabolism

    The idea that frequent snacking revs up your metabolism is not backed by solid science. In fact, constant eating may interfere with the body’s natural insulin response and satiety cues, potentially leading to overeating. Metabolic rate is primarily influenced by factors such as age, body composition, and physical activity—not meal frequency.

    Professor Mark Mattson of Johns Hopkins University, an expert in intermittent fasting, notes that spacing out meals can improve metabolic health and insulin sensitivity. Strategic eating, rather than constant grazing, supports better energy regulation and overall wellness.


    7- Natural Sugar Is Better Than Added Sugar

    All sugar—be it from honey, maple syrup, agave, or white table sugar—is metabolized similarly by the body. While natural sweeteners may contain trace minerals, they still contribute to calorie intake and can raise blood glucose levels. The illusion of healthfulness can lead people to overconsume these so-called “better” sugars.

    As Dr. Robert Lustig, author of Fat Chance, warns, “Sugar is sugar,” and excessive intake in any form can contribute to obesity, diabetes, and heart disease. The key is moderation, regardless of the source.


    8- A High-Protein Diet Is Always Best

    While protein is essential for muscle repair and metabolic function, more isn’t always better. Extremely high-protein diets can strain the kidneys, especially in individuals with pre-existing conditions, and may lead to an imbalance by crowding out other crucial nutrients like fiber and healthy fats.

    In How Not to Die, Dr. Michael Greger advocates for a balanced intake that favors plant-based sources of protein, which come with added benefits like antioxidants and fiber. The obsession with protein often overshadows the importance of dietary diversity and moderation.


    9- Organic Means Healthier

    Organic produce is often assumed to be nutritionally superior, but the evidence doesn’t consistently support this claim. While organic farming reduces pesticide exposure and is environmentally favorable, the nutrient content of organic vs. conventional produce is largely similar according to a meta-analysis in the British Journal of Nutrition.

    Dr. Marion Nestle, in her book What to Eat, emphasizes that “the healthfulness of a diet depends more on what you eat than whether the food is organic.” Eating a variety of fruits and vegetables—organic or not—is the most important factor.


    10- Late-Night Eating Causes Weight Gain

    Eating late at night doesn’t inherently lead to weight gain; what and how much you eat matter more. While eating heavy meals close to bedtime might affect sleep quality and digestion, the notion that calories consumed at night are more fattening is a myth.

    Chrono-nutrition research suggests that aligning eating patterns with circadian rhythms may offer health benefits, but overall caloric balance remains the dominant factor in weight management. Renowned nutritionist Dr. Tim Spector highlights this nuance in his book Spoon-Fed.


    11- Skipping Meals Helps You Lose Weight

    Skipping meals can backfire by slowing metabolism and increasing cravings, often resulting in overeating later. Regular, balanced meals help regulate blood sugar, support mental clarity, and maintain energy levels throughout the day.

    While intermittent fasting shows promise in certain contexts, it’s not about skipping meals randomly, but about mindful eating windows. As dietitian Evelyn Tribole notes in Intuitive Eating, “Hunger is not the enemy—ignoring it is.”


    12- You Can Out-Exercise a Poor Diet

    Physical activity is vital for health, but it can’t fully compensate for poor dietary choices. The idea that exercise alone can offset high sugar or processed food intake is misguided. Nutrition and exercise must work in tandem for optimal results.

    As Dr. Yoni Freedhoff puts it: “You can’t outrun your fork.” Diet quality has a more significant impact on metabolic health than exercise alone, and relying on workouts to justify poor eating can create a false sense of security.


    13- All Calories Are Equal

    While a calorie is a unit of energy, the source of that calorie significantly affects how it impacts the body. 100 calories from almonds differs metabolically and hormonally from 100 calories from soda. Factors such as satiety, insulin response, and nutrient density make calorie quality essential.

    Dr. David Katz emphasizes in Disease-Proof that “what we eat matters far more than how much we eat” when it comes to long-term health. Quality, not just quantity, should be the focus in nutritional planning.


    14- If It’s Low-Fat, It’s Healthy

    Low-fat products often contain added sugar, salt, or thickeners to compensate for flavor loss. These processed alternatives can be less healthy than their full-fat counterparts. The fixation on fat content led to decades of misguided dietary advice.

    Dr. Dariush Mozaffarian of Tufts University advocates for whole-food-based dietary guidelines rather than reductionist nutrient-based labeling. Healthy fats are essential, and low-fat labels shouldn’t be blindly trusted.


    15- Dairy Is the Only Source of Calcium

    Dairy is a rich source of calcium, but it’s far from the only one. Leafy greens, tofu, almonds, and fortified plant-based milks provide ample calcium, often with fewer saturated fats. Many global diets are dairy-free and still maintain bone health.

    In The China Study, Dr. T. Colin Campbell notes that countries with lower dairy consumption often have lower osteoporosis rates, suggesting that calcium needs can be met through plant-based sources with proper diet planning.


    16- Multigrain Equals Whole Grain

    Multigrain products may sound healthy, but they are often made from refined grains unless labeled as 100% whole grain. The term “multigrain” simply means more than one type of grain, not necessarily whole or unprocessed.

    Reading ingredient lists is crucial. According to the Whole Grains Council, the first word should be “whole” to ensure genuine nutritional value. Deceptive marketing can mislead even well-informed consumers.


    17- Microwaving Destroys Nutrients

    Microwaving, when done properly, can actually preserve more nutrients than boiling or frying. Since it uses less water and shorter cooking times, it minimizes nutrient loss—especially for water-soluble vitamins.

    Harold McGee, in On Food and Cooking, clarifies that nutrient loss depends more on cooking method and duration than on the appliance used. Microwaving is efficient and safe, making it a valuable tool in modern kitchens.


    18- You Need Supplements to Be Healthy

    Most people can get all essential nutrients through a well-balanced diet. Supplements may be necessary in certain cases (e.g., vitamin D in winter, B12 for vegans), but routine use without deficiency can be unnecessary or even harmful.

    Dr. JoAnn Manson of Harvard warns against indiscriminate supplement use and recommends food-first approaches. In Vitamania, Catherine Price explores how supplement marketing often overshadows evidence-based practice.


    19- Salads Are Always a Healthy Choice

    Salads can be nutritional powerhouses—but not always. Additions like creamy dressings, fried toppings, and processed meats can turn a salad into a calorie-dense, sodium-heavy dish with minimal fiber or vitamins.

    Choose salads with varied vegetables, lean proteins, legumes, seeds, and olive oil-based dressings. As food journalist Bee Wilson writes in First Bite, “A salad is only as healthy as what goes into it.”


    20- Eating Healthy Is Too Expensive

    Healthy eating can be affordable with smart planning. Staples like beans, lentils, oats, and frozen vegetables offer high nutritional value at low cost. Meal prepping, seasonal shopping, and minimizing waste also reduce costs.

    Dr. Marion Nestle affirms that “you don’t need a high income to eat well—you need accurate information.” Cooking at home and prioritizing whole foods over packaged products makes healthy eating attainable on any budget.


    21- Advice You Should Ignore: “Just Eat More Healthily and Stay in Shape”

    This seemingly sound advice lacks the specificity needed to be genuinely helpful. “Eat more healthily” is often used as a vague blanket statement, devoid of context or cultural nuance. For someone navigating complex dietary conditions, food deserts, or misinformation, such advice can feel hollow or even condescending.

    According to Dr. Linda Bacon in Health at Every Size, health isn’t a one-size-fits-all concept. A meaningful dietary approach must be individualized, culturally relevant, and psychologically sustainable. Oversimplified advice ignores social determinants of health, food accessibility, and personal circumstances.


    22- There’s a Right Way to Eat

    The notion that there is a single, universally “correct” way to eat is flawed. Human diets have evolved across diverse cultures, environments, and needs. What works nutritionally for one population or individual may be suboptimal for another.

    As Michael Pollan notes, “The French paradox, the Mediterranean diet, and traditional Asian cuisines all contradict each other—and yet they all work.” Nutritional pluralism, not dogma, should shape our eating philosophy.


    23- “Five a Day” Is Based on Hard Science

    While encouraging fruit and vegetable consumption is laudable, the “five a day” campaign is more of a public health slogan than a precise scientific standard. The number was originally derived from a World Health Organization recommendation, not a rigorously tested benchmark.

    Dr. Dariush Mozaffarian points out that optimal health may require even more—closer to seven to ten servings. However, it’s more important to focus on variety, color, and quality of produce than rigid numbers.


    24- Chocolate Gives You Spots

    The belief that chocolate causes acne persists despite scant evidence. Modern research indicates that it’s not chocolate per se, but rather high-glycemic diets and dairy that may contribute to acne in some individuals.

    A review in Journal of Clinical and Aesthetic Dermatology found no strong correlation between moderate chocolate consumption and acne. As dermatologist Dr. Whitney Bowe states, “We need to look at overall dietary patterns, not demonize one food.”


    25- Don’t Chew Gum in Case You Accidentally Swallow It

    Swallowing gum doesn’t mean it stays in your body for seven years, as the myth claims. While gum is indigestible, it typically passes through the digestive system and exits without harm.

    Dr. Aaron Carroll in Don’t Swallow Your Gum! confirms that occasional swallowing poses no risk, although habitual gum swallowing is discouraged for digestive comfort. The body’s GI system is well-equipped to handle indigestible matter in small quantities.


    26- Spinach Is a Top Source of Iron

    Spinach is rich in iron, but it also contains oxalates, which inhibit iron absorption. Non-heme iron from plant sources is less bioavailable than heme iron from animal sources. Thus, relying on spinach alone for iron intake is misguided.

    Pairing spinach with vitamin C-rich foods can enhance absorption. As detailed in Becoming Vegan by Brenda Davis, understanding nutrient synergy is key to effective plant-based nutrition.


    27- Sugar Is the Main Cause of Type 2 Diabetes

    Excessive sugar consumption contributes to weight gain, which is a risk factor, but sugar alone does not cause Type 2 diabetes. The condition results from a complex interplay of genetics, insulin resistance, inflammation, and overall diet quality.

    Dr. Frank Hu of Harvard emphasizes that “refined carbohydrates, overall calorie excess, and physical inactivity” are major contributors. Blaming sugar exclusively oversimplifies a multifaceted metabolic disorder.


    28- Sugar Makes Kids Hyperactive

    Multiple studies, including a meta-analysis in Journal of the American Medical Association, show no clear link between sugar intake and hyperactivity in children. The belief persists largely due to cognitive bias and social context—such as parties and holidays.

    Dr. Mark Wolraich, who has studied this myth extensively, notes, “It’s the environment, not the sugar, that typically affects behavior.” Parents may unconsciously interpret normal excitement as sugar-induced hyperactivity.


    29- Vitamin C Will Prevent a Cold

    Vitamin C supports immune function, but taking high doses doesn’t prevent colds for most people. Studies suggest a modest reduction in cold duration, not prevention, and megadoses can lead to gastrointestinal distress.

    Linus Pauling’s claims about vitamin C have been largely debunked by subsequent research. As detailed in Supplements Exposed by Brian Clement, reliance on supplements over lifestyle changes misses the broader picture of immunity.


    30- Cookies May Contain Plasticizers to Keep Them Soft

    There is no credible evidence that reputable food manufacturers use plasticizers in cookies. Soft texture is typically achieved with ingredients like fats, sugars, and humectants such as glycerin, which is safe and food-grade.

    The U.S. FDA and EFSA have strict regulations governing food safety. Alarmist claims often originate from internet rumors, not science. Always verify sources before spreading such misinformation.


    31- MSG Is an Unhealthy Food Additive

    Monosodium glutamate (MSG) has been unfairly demonized despite being a naturally occurring compound found in tomatoes and cheese. The so-called “Chinese Restaurant Syndrome” lacks scientific backing, and most studies show no consistent adverse effects.

    As food scientist Harold McGee explains, “MSG is no more dangerous than salt.” The FDA categorizes it as “generally recognized as safe,” and unfair stigmas often have roots in xenophobia more than evidence.


    32- There Are No Plant Sources of Vitamin D

    While few plant foods naturally contain vitamin D, certain mushrooms exposed to UV light can provide significant amounts of D2. Additionally, many plant-based milks and cereals are fortified with vitamin D.

    In Vegan for Life, dietitians Jack Norris and Virginia Messina recommend supplementation or fortified foods for reliable vitamin D intake, especially in low-sunlight climates. With proper planning, plant-based diets can meet this requirement.


    33- Plant-Based Milk Alternatives Are Healthier

    Plant-based milks are not inherently healthier than dairy; nutritional profiles vary widely. Some are fortified with calcium and vitamin D, while others may contain added sugars and thickeners.

    According to the Nutrition Source from Harvard, “Choose unsweetened versions and check the labels for nutrient fortification.” Soy milk is closest to cow’s milk nutritionally, while rice and almond milks may be lower in protein.


    34- Canned Food Is Less Nutritious

    Canning preserves many nutrients, particularly minerals and fat-soluble vitamins. While some water-soluble vitamins may be reduced, canned beans, tomatoes, and fish retain substantial nutritional value.

    Dr. Marion Nestle emphasizes in What to Eat that convenience doesn’t necessarily mean compromise. Choose BPA-free cans and low-sodium options to maximize benefits.


    35- Frozen Fruit and Vegetables Aren’t As Good for You

    As discussed earlier, frozen produce is often frozen at peak ripeness, preserving vitamins and antioxidants. In some cases, it retains more nutrients than fresh produce that has been transported and stored for days.

    The Academy of Nutrition and Dietetics confirms that freezing is an effective preservation method. Use steaming or microwaving instead of boiling to further protect nutritional integrity.


    36- Oranges Are the Best Source of Vitamin C

    While oranges are rich in vitamin C, many other fruits and vegetables provide more—such as kiwi, bell peppers, strawberries, and guavas. Relying solely on citrus can limit dietary variety.

    Nutritionist Jo Robinson, in Eating on the Wild Side, urges readers to diversify their produce choices for broader phytonutrient intake. Colorful, varied produce often outperforms citrus in overall antioxidant value.


    37- White Bread Is Bad for You

    White bread lacks the fiber and micronutrients of whole grain bread, but it’s not inherently toxic. It can be part of a balanced diet, especially if enriched with vitamins and minerals.

    Instead of demonizing individual foods, focus on overall patterns. As Dr. David Katz writes, “No one food causes disease; it’s the combination and context that matter.” Choose whole grain more often, but occasional white bread isn’t a deal-breaker.


    38- Eat Little and Often to Boost Your Metabolism

    There is limited evidence that frequent small meals significantly boost metabolism. What matters more is total energy intake and food quality. Constant eating can also impair hunger cues and promote overconsumption.

    A review in Nutrition Reviews concluded that meal frequency has minimal impact on metabolism. Intermittent fasting or traditional three-meal patterns are equally effective if they align with personal preference and lifestyle.


    39- Only Water Hydrates You Properly

    While water is essential, many foods and beverages contribute to hydration. Herbal teas, milk, fruits, and even coffee have hydrating properties. The body treats fluid intake holistically.

    As Dr. Stacy Sims, author of ROAR, explains, “Hydration is about balance—electrolytes, fluid, and needs—not just plain water.” Overhydration with water alone can dilute sodium and cause hyponatremia in rare cases.


    40- Coffee Is Bad for You

    Moderate coffee consumption has been linked to reduced risk of chronic diseases such as Parkinson’s, Type 2 diabetes, and liver cancer. Antioxidants in coffee offer protective health benefits.

    The British Medical Journal published a meta-analysis showing coffee drinkers had lower all-cause mortality. Dr. Rob van Dam reminds us that “how you take your coffee—sugar, cream—matters more than the coffee itself.”


    41- A Low-Fat Diet Is Bad for You

    While high-fat diets have gained traction, it’s incorrect to assume that low-fat diets are inherently harmful. When well-planned and rich in whole foods like legumes, vegetables, and grains, they can support cardiovascular health and longevity.

    The Blue Zones—regions with the highest life expectancy—tend to follow lower-fat, plant-based diets. Dr. Dean Ornish’s work in The Spectrum shows that low-fat diets can even reverse heart disease under medical supervision.


    Conclusion

    Nutrition is a domain where myths thrive, often fueled by partial truths, commercial interests, and cultural inertia. As we’ve seen across these 41 myths, even advice that sounds intuitive may unravel under scientific scrutiny. By replacing dogma with discernment and rigid rules with flexible, evidence-based frameworks, we cultivate not just better diets—but better relationships with food.

    Let us remain intellectually vigilant and open to evolving science, using the insights of experts and reputable sources as our compass. As Hippocrates once said, “Illnesses do not come upon us out of the blue. They are the result of constant small daily sins against nature.” In nutrition, truth is the antidote.

    In the age of abundant information—and misinformation—nutrition myths can easily become embedded in public consciousness. By critically examining these 20 enduring misconceptions, we shine a light on the science that should guide our food choices. As the ancient physician Hippocrates advised, “Let food be thy medicine,” but let it also be based on evidence, not ideology.

    For a deeper dive into these topics, readers may consult works by experts such as Marion Nestle, Michael Pollan, and David Katz. Armed with truth, we can navigate the nutritional landscape with confidence and nourish our bodies wisely.

    Bibliography

    1. Pollan, Michael. In Defense of Food: An Eater’s Manifesto. Penguin Press, 2008.
    2. Bacon, Linda. Health at Every Size: The Surprising Truth About Your Weight. BenBella Books, 2010.
    3. Mozaffarian, Dariush. “Nutrition in the Age of Wellness: Misperceptions and Evidence-Based Approaches.” The New England Journal of Medicine, vol. 381, no. 1, 2019, pp. 1–3.
    4. Pauling, Linus. Vitamin C and the Common Cold. W.H. Freeman, 1970.
    5. Clement, Brian R. Supplements Exposed: The Truth They Don’t Want You to Know About Vitamins, Minerals, and Their Effects on Your Health. Harmony, 2009.
    6. Nestle, Marion. What to Eat. North Point Press, 2006.
    7. Robinson, Jo. Eating on the Wild Side: The Missing Link to Optimum Health. Little, Brown and Company, 2013.
    8. Carroll, Aaron E. Don’t Swallow Your Gum! Myths, Half-Truths, and Outright Lies About Your Body and Health. St. Martin’s Griffin, 2009.
    9. McGee, Harold. On Food and Cooking: The Science and Lore of the Kitchen. Scribner, 2004.
    10. Davis, Brenda, and Melina, Vesanto. Becoming Vegan: Comprehensive Edition. Book Publishing Company, 2014.
    11. Norris, Jack, and Messina, Virginia. Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet. Da Capo Lifelong Books, 2011.
    12. Katz, David L. Disease-Proof: The Remarkable Truth About What Makes Us Well. Hudson Street Press, 2013.
    13. Sims, Stacy T. ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology. Rodale Books, 2016.
    14. Ornish, Dean. The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health. Ballantine Books, 2008.
    15. Hu, Frank B. “Reshaping the Obesity Debate.” JAMA, vol. 319, no. 3, 2018, pp. 225–226.
    16. Wolraich, Mark L. “The Effect of Sugar on Behavior or Cognition in Children.” Journal of the American Medical Association, vol. 274, no. 20, 1995, pp. 1617–1621.
    17. Van Dam, Rob M. “Coffee Consumption and Risk of Chronic Diseases.” BMJ, vol. 359, 2017, j5024.

    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog

  • Maryam Nawaz Sharif: Leadership and Challenges by Rohan Khanna India

    Maryam Nawaz Sharif: Leadership and Challenges by Rohan Khanna India

    This text discusses the political career of Maryam Nawaz Sharif, focusing on her election as Chief Minister of Punjab. The author analyzes her potential successes and challenges, considering her family legacy, public perception, and the expectations placed upon her. Comparisons are drawn to other prominent political figures, such as Benazir Bhutto and Nawaz Sharif himself. The piece also highlights the societal and religious context surrounding her leadership, noting past biases and the ongoing need to address various socio-economic issues. Finally, the author emphasizes the importance of her leadership style and policies in achieving success and gaining public support.

    Analyzing the Rise of Maryam Nawaz: A Study Guide

    Quiz

    Instructions: Answer each question in 2-3 sentences.

    1. According to the text, what was Mian Tufail Mohammad’s initial reaction to Nawaz Sharif becoming Chief Minister of Punjab?
    2. How did Mian Tufail Mohammad’s view of women in leadership positions differ from the later acceptance of Maryam Nawaz?
    3. What obstacles did women leaders in Pakistan face previously, according to the text?
    4. What key factors, beyond religious acceptance, contributed to Maryam Nawaz’s rise to power as Chief Minister?
    5. How is Maryam Nawaz’s political situation different from Benazir Bhutto’s, according to the text?
    6. According to the author, what role does Maryam Nawaz’s father play in her political strength and position?
    7. What challenges are posed to Maryam Nawaz by “the rule of uncle’s weak wife,” and how might it be overcome?
    8. According to the text, what is one of the biggest challenges facing the central government and the Noon League in relation to Punjab?
    9. What advice is given to Maryam Nawaz regarding her leadership style and how to best serve the people?
    10. What specific societal issues does the author identify as priorities for Maryam Nawaz as Chief Minister?

    Answer Key

    1. Initially, Mian Tufail Mohammad expressed happiness at Nawaz Sharif’s appointment, stating that he was the best among his opponents. He shared this positive sentiment with Darvesh when asked about his Ta Asura.
    2. Mian Tufail Mohammad initially quoted a Hadith against women leadership, but that viewpoint eventually subsided in response to the changed realities that put women in high leadership positions.
    3. Previously, women leaders faced strong opposition from traditional religious classes and religious hawala castes, leading to bitter debates in media and public circles.
    4. Beyond religious acceptance, Maryam Nawaz benefited from her family’s faith in her, as well as the support of experienced leaders like Pervez Rashid, and that they have a simple majority in Punjab.
    5. Unlike Benazir Bhutto, who had no paternal guidance for her family and household affairs, Maryam Nawaz has the political support and leadership of her father, the three-time Prime Minister.
    6. Her father’s political influence and experience as a three-time Prime Minister is a major asset, providing both political leadership and strength.
    7. The “rule of uncle’s weak wife” poses a challenge by creating bureaucratic obstacles, but the text suggests that the party’s simple majority in Punjab will diminish that challenge.
    8. The central government’s biggest challenge is to secure Punjab’s market mandate completely for the Noon League, following the model set by Nawaz Sharif in the 80s and 90s.
    9. Maryam Nawaz is advised to emulate her father’s simplicity, slow tone, keen focus on goals, and diligent struggle, and to serve with dignity and respect.
    10. The author emphasizes the need to address poverty, unemployment, inflation, peace, health, education, and safety for women, while maintaining zero tolerance for corruption and religious fanaticism.

    Essay Questions

    Instructions: Answer each question in a well-organized essay format.

    1. Analyze the evolution of religious acceptance toward female political leaders in Pakistan, focusing on the contrast between Mian Tufail Mohammad’s initial views and the present support for Maryam Nawaz.
    2. Discuss the significance of family support and political connections in Maryam Nawaz’s rise to power, comparing her situation to that of Benazir Bhutto, as described in the text.
    3. Evaluate the specific policy challenges identified in the text for Maryam Nawaz’s government, and suggest potential strategies she could adopt to address them effectively.
    4. Critically examine the author’s advice to Maryam Nawaz, explaining why he emphasizes the need to avoid luxury and instead embrace simplicity, diligence, and respect in leadership.
    5. Assess the broader implications of Maryam Nawaz’s ascent to Chief Minister for Pakistani politics, particularly regarding the role of women and the future of governance.

    Glossary of Key Terms

    • Amir of Jamaat Islami: The leader of Jamaat-e-Islami, a religious political party in Pakistan.
    • Hadith: A collection of traditions containing sayings of the prophet Muhammad that, with accounts of his daily practice, constitute the major source of guidance for Muslims apart from the Quran.
    • Religious hawala caste: A term used in the text to describe traditional religious groups that had influence and spread propaganda through networks, potentially a reference to religious groups who use informal channels to promote their beliefs.
    • Chief Minister (CM): The elected head of the government in a province of Pakistan.
    • Noon League: A political party in Pakistan, specifically referencing the Pakistan Muslim League (N).
    • Zirak: A term referring to someone intelligent or clever.
    • Masawi: A term meaning equal or equitable.
    • Sus Ira: A term referring to the in-laws’ house or the place where the wife goes after marriage in some traditions.
    • Mohit Bad Ruler: Refers to someone who rules badly for a specific period; in this context, Mohit is used as a way of specifying who and when, and refers to a time when Maryam’s uncle was in power.
    • Ta Asura: The phrase the text uses, transliterated to english from Urdu, refers to a person’s observation, impression, or take on an event.

    Maryam Nawaz: Power, Legacy, and the Future of Punjab

    Okay, here’s a briefing document summarizing the key themes and ideas from the provided text:

    Briefing Document: Analysis of “Pasted Text” on Maryam Nawaz’s Rise to Power

    Date: October 26, 2023 Subject: Analysis of the political landscape surrounding Maryam Nawaz’s ascension to Chief Minister of Punjab, drawing from “Pasted Text.”

    Executive Summary:

    The provided text offers a fascinating look into the political climate surrounding Maryam Nawaz’s appointment as Chief Minister of Punjab, juxtaposing her rise with that of her father, Nawaz Sharif, and the challenges she faces. The analysis highlights the shifting attitudes towards women in leadership roles, the legacy she carries, and the expectations placed upon her. The document emphasizes the themes of generational leadership, religious and cultural shifts, and the importance of good governance in cementing her political success.

    Key Themes and Analysis:

    1. Evolution of Attitudes Towards Women in Leadership:
    • The text contrasts the historical opposition faced by female leaders like Benazir Bhutto with the relatively smoother acceptance of Maryam Nawaz. It notes, “When Madam Benazir Bhutto was elected Prime Minister in 1988… Miya Sahib wrote very harsh words regarding her… After Miss Fatima Jana, Mohtarma Benazir Bhutto has been given the leadership… I had to face a lot of opposition from our traditional religious classes.” This highlights a notable shift in societal views.
    • The author points out, “… at first two religious women had to face it today in the capacity of Maryam Nawaz Sharif as the first female Chief Minister of Punjab. If she has been elected from, then the atmosphere is not only pleasant for her from the religious point of view, but there is no opposition from the powerful either.” This demonstrates a significant change in the political and social landscape in Punjab.
    • This indicates a significant change from the past where a woman leader would be opposed based on religious grounds, to a more accepting environment.
    1. The Shadow and Strength of Her Father’s Legacy:
    • The author emphasizes the significant advantage Maryam Nawaz has due to her father’s political experience and support, stating, “the political leadership and strength of the three-time elected Prime Minister will always be with him.”
    • However, a comparison is drawn with Benazir Bhutto, who did not have the father’s backing or support, “… he did not have the shadow of his father to look after his wife, whereas Maryam Bibi is lucky, may God bless her father with a long life along with good health.”
    • The text suggests that while this support is an advantage, Maryam must establish her own identity, just as the author asks of Bilawal, “The way Darvesh has been telling Bilawal that instead of copying his grandfather, he should make his late mother his role model, but he failed. In this way, Maryam, his wife Instead of doing as they please, if they adopt the simplicity of their father, slow tone, keen eye on achieving their targets and struggle, then the goddess of success will be kind to them.”
    1. The Importance of Good Governance:
    • The text emphasizes that success will depend on her performance and delivery. It quotes, “The issues have been correctly identified, this tradition of ours and progress has to be put into practice so that no one can call it a show-off like a khiladi.” The text lists specific challenges such as “poverty, unemployment, inflation, peace, health, education and a safe environment for the crying women, against corruption Zero tolerance, but tolerance for political opposition. Elimination of religious fanaticism, without discrimination on the basis of religion, race or community.”
    • The author suggests the key to Maryam’s success is to learn from her father’s effective style of governing, “…if they adopt the simplicity of their father, slow tone, keen eye on achieving their targets and struggle, then the goddess of success will be kind to them.”
    • The author also refers to criticism of her uncle’s governance, “A player has created this, the major blame for which also goes to Maryam Nawaz’s uncle’s 16 month old Mohit bad ruler.” This suggests her family members’ actions can effect her image.
    • It further suggests that this governance must cater to the needs of the public as the public are expecting better leadership, “…through good governors, Mohtarma Maryam Nawaz will also have to show similar factors, only then will not only the youth of Punjab, but the general public will be able to win over their demands and demands.”
    1. The Challenge of Punjab’s Political Landscape:
    • The author notes, “The biggest challenge before the central government of 19 will be how to put the entire mandate of the market of Punjab in the lap of the Noon League.” This shows the strategic importance of Punjab for the party’s national strength.
    • The text highlights the importance of the majority in Punjab, which can protect her government against political blackmail, “the opposition too will be unable to blackmail them as they are afraid of the bias of simple majority in Punjab.”
    • The text also mentions that that the opposition is likely to continue and increase and, “It is true that there is opposition to Maryam Nawaz due to other reasons and it will probably increase…”
    1. Maryam Nawaz as a Leader:
    • The text emphasizes her ability to lead despite being a woman in a male dominated field, “…she has shown such a love which was not in the control of boys like Sanan Kaman…”
    • The text emphasizes her courage and ability to take advice, “…she is her father’s outspoken, brave and full of courage daughter, now she has filled herself with courage, understood the matter of Zirak and took everyone along.”
    • The text also states that she needs to be a leader that the people are proud of, “You want not only Nawaz Sharif but also the 12 crore people of Punjab and in particular all the Pakistani women, you want to become proud of your output.”

    Key Quotes:

    • “I like Nawaz Sharif the best among my opponents, that is why I felt happy on this” – This shows that she is not being judged based on family background but for her capabilities.
    • “It is true that there is opposition to Maryam Nawaz due to other reasons and it will probably increase, but that narrow-mindedness due to religious reasons has ended…” – Demonstrating a shift in the grounds of political opposition.
    • “The political leadership and strength of the three-time elected Prime Minister will always be with him” – Showing the strength of the family connections.
    • “…if they adopt the simplicity of their father, slow tone, keen eye on achieving their targets and struggle, then the goddess of success will be kind to them.” – Highlighting the importance of performance and learning from the past.
    • “…through good governors, Mohtarma Maryam Nawaz will also have to show similar factors, only then will not only the youth of Punjab, but the general public will be able to win over their demands and demands.”- Indicating her success will depend on delivering on governance.

    Conclusion:

    The text portrays Maryam Nawaz’s rise as a significant moment, marked by a shift in societal attitudes towards women leaders and the weighty expectations placed on her to deliver good governance. While she benefits from her father’s political legacy, her ultimate success hinges on her ability to establish her own leadership identity, address the pressing challenges facing Punjab, and win over the hearts of the people. The text suggests the people of Punjab are ready for a new style of leadership that takes into account the challenges faced by the people, and delivers results.

    This analysis offers a comprehensive view of the political factors and societal changes surrounding her appointment and provides a foundation for understanding the challenges and opportunities that lie ahead for Maryam Nawaz.

    Maryam Nawaz: Challenges and Opportunities in Punjab

    FAQ

    • What was the initial reaction of some religious figures to female political leaders in Pakistan, and how has that changed? Initially, there was significant opposition from traditional religious circles to female leaders like Benazir Bhutto, with some even quoting religious texts to argue against their leadership. However, this opposition has largely dissipated over time. The recent election of Maryam Nawaz as Chief Minister of Punjab marks a significant shift, with less resistance rooted in religious grounds due to a change in attitude.
    • How does the author view Maryam Nawaz’s position compared to that of Benazir Bhutto? While both are seen as powerful female leaders, the author highlights a key difference: Maryam Nawaz has the significant advantage of her father’s political backing and guidance, which Benazir Bhutto did not have to the same extent. This support is perceived as a major strength for Maryam Nawaz. Her family and party support and long term support from her father who is still alive makes her situation quite unique.
    • What role does the author believe Nawaz Sharif’s legacy plays in Maryam Nawaz’s rise to power? Nawaz Sharif’s influence is considered a critical factor. His political leadership, along with his ability to unite Punjab in the past, is seen as a foundation for Maryam Nawaz’s success. Her ability to maintain and extend that support will be key for her future. She also benefits from having a strong team of experienced politicians around her who are loyal to her family and their political vision.
    • What challenges does the author foresee for Maryam Nawaz as Chief Minister of Punjab? The author identifies several challenges, including maintaining the support of a large majority in Punjab, ensuring the bureaucracy does not impede her policies, addressing issues such as poverty, unemployment, inflation, and corruption, and fostering a safe environment for all citizens. Ending religious fanaticism and gender-based discrimination are also seen as crucial challenges for her to face. There is also the subtle challenge of political bias with her uncle’s administration being seen as flawed.
    • How is Maryam Nawaz advised to approach her leadership style in contrast to her uncle? The author advises Maryam Nawaz to emulate her father’s simplicity, quiet effectiveness, goal-oriented focus, and hard work, rather than following her uncle’s leadership style, which is implied as less effective. The author also encourages her to adopt a non-confrontational style. She is advised to focus on service and dignified conduct.
    • What are some of the core issues Maryam Nawaz has identified as priorities in her initial speeches? Maryam Nawaz has highlighted poverty, unemployment, inflation, peace, health, education, and safety, particularly for women. She also emphasized zero tolerance for corruption but advocates for tolerance for political opposition. This shows her clear understanding of what ails the country and provides hope for positive changes.
    • What is the significance of Maryam Nawaz being the first female Chief Minister of Punjab? Her election represents a significant moment in Pakistani history. The fact that she has faced and overcome the initial religious opposition signals a broader shift in societal attitudes toward female leadership. Her success would prove a positive impact on the image and position of women in Pakistan.
    • How does the author believe Maryam Nawaz can further solidify her position and win over the public? The author suggests that Maryam Nawaz must demonstrate effective governance and deliver results, addressing the needs of the public, especially the marginalized and downtrodden. She also needs to establish herself as a leader of courage and action with a focus on justice and equality. She is also advised to avoid personal attacks and cultivate a more dignified leadership.

    Maryam Nawaz: Punjab’s New Chief Minister

    Maryam Nawaz’s election as Chief Minister of Punjab is a significant event, marked by a shift in societal attitudes and expectations [1]. Here’s a breakdown of key points regarding her election, based on the provided text:

    • Overcoming Religious Opposition: Unlike past female leaders like Benazir Bhutto, Maryam Nawaz did not face the same level of religious opposition [1]. The text indicates that “narrow-mindedness due to religious reasons has ended” [1].
    • Public Perception: She is being seen as a powerful leader, much like Benazir Bhutto, but with the added advantage of her father’s support [1]. This is in contrast to Benazir Bhutto who did not have that kind of support from her father [1].
    • Family Support: The text emphasizes the support she receives from her family and party, noting that they have faith in her [1]. Her father’s political leadership and strength, as a three-time elected Prime Minister, are also cited as a significant advantage [1].
    • Experienced Team: Maryam Nawaz is backed by a team of experienced leaders, like Mr. Pervez Rashid, whose vision and practical skills are expected to contribute to her success [1].
    • Challenges: The text suggests that while religious opposition may have diminished, Maryam Nawaz faces challenges such as the bureaucratic tradition and the need to address the issues faced by 12 crore people of Punjab such as poverty, unemployment, inflation, peace, health, education and safety for women [1].
    • Expectations: The success of Maryam Nawaz will be measured by her ability to take her party to the same level of success her father did in the 1997 elections [1]. Also, it is expected that she will perform well given the examples of her father and uncle as ministers [1].
    • Focus on Good Governance: It is expected that Maryam Nawaz will create new foundations for good governance by implementing a zero-tolerance policy against corruption, without discrimination on the basis of religion, race or community, while at the same time allowing tolerance for political opposition [1].

    In summary, Maryam Nawaz’s election is portrayed as a historic moment, where she has been able to overcome the traditional religious and societal hurdles, and has garnered significant political backing and public support, and she is expected to demonstrate effective leadership and governance to meet the expectations of the people of Punjab [1].

    Maryam Nawaz’s Political Leadership in Punjab

    Political leadership is a central theme in the sources, particularly in the context of Maryam Nawaz’s rise to Chief Minister of Punjab. Here’s a breakdown of key aspects of political leadership discussed:

    • Overcoming Traditional Barriers: The text highlights that Maryam Nawaz’s election marks a significant shift, as she did not encounter the same level of religious opposition that previous female leaders like Benazir Bhutto faced [1]. This suggests a change in societal attitudes towards women in leadership roles.
    • Public Perception and Support: Maryam Nawaz is viewed as a powerful leader, drawing comparisons to Benazir Bhutto [1]. However, she has the added advantage of her father’s political backing and influence [1]. The text notes that there is a sense of excitement and support among the youth of Punjab for her leadership [1].
    • Family and Party Support: The support of her family and party is a key factor in Maryam Nawaz’s political strength [1]. The text specifically mentions that her father, a three-time elected Prime Minister, provides her with political leadership and strength [1]. Additionally, she has the backing of experienced leaders like Mr. Pervez Rashid, who contribute to her political leadership [1].
    • Expectations and Challenges: Maryam Nawaz is expected to demonstrate effective leadership and governance to meet the expectations of the people of Punjab [1]. This includes addressing issues such as poverty, unemployment, inflation, peace, health, education, and safety for women [1]. She also faces challenges such as overcoming bureaucratic obstacles and dealing with political opposition [1]. It is expected that she will create new foundations for good governance by implementing a zero-tolerance policy against corruption, without discrimination on the basis of religion, race or community, while at the same time allowing tolerance for political opposition [1]. The text further suggests that her success will be measured by her ability to elevate her party to the level of success her father achieved in the 1997 elections [1].
    • Leadership Style: The text suggests that Maryam Nawaz should emulate her father’s leadership style by adopting simplicity, a slow tone, and a keen focus on achieving targets [1]. It also emphasizes the need to move away from a luxurious lifestyle and serve the people with dignity and respect [1]. She is described as her father’s “outspoken, brave, and full of courage daughter” and someone who has “filled herself with courage” [1]. This suggests a leadership style characterized by both strength and dedication.

    In summary, the text presents political leadership as a complex dynamic, involving not only public perception and support but also family and party backing, as well as the ability to overcome challenges and meet expectations. Maryam Nawaz’s leadership is framed as a test of her ability to lead effectively, while embodying a new era for women in political leadership roles [1].

    Religious Tolerance and Maryam Nawaz’s Leadership

    Religious tolerance is a notable theme in the sources, particularly when discussing the political landscape surrounding Maryam Nawaz’s election as Chief Minister of Punjab [1]. Here’s a breakdown of how religious tolerance is addressed in the sources and in the context of her political leadership:

    • Shift in Societal Attitudes: The sources highlight a significant change in societal attitudes toward women in leadership roles [1]. Maryam Nawaz did not face the same level of religious opposition that previous female leaders, such as Benazir Bhutto, encountered [1]. This indicates a move away from religious-based objections to women in power [1]. The text explicitly mentions that “narrow-mindedness due to religious reasons has ended” [1].
    • Contrast with Past Experiences: The text contrasts Maryam Nawaz’s experience with that of Benazir Bhutto, who faced harsh criticism and opposition from religious circles [1]. The sources mention that when Benazir Bhutto was elected Prime Minister in 1988, a religious leader wrote very harsh words regarding her and quoted a Hadith about how a community that chooses a woman as its leader cannot flourish [1]. This is in stark contrast to the current environment, where Maryam Nawaz does not face similar opposition based on her gender or religious views [1].
    • Focus on Inclusivity: The text suggests that Maryam Nawaz is expected to promote religious tolerance and inclusivity as part of her governance [1]. She is expected to implement policies without discrimination based on religion, race, or community [1]. The sources describe an expectation that she will work to eliminate religious fanaticism [1].
    • Challenges and Expectations: While religious opposition may have diminished, the text emphasizes the need to continue fostering religious tolerance [1]. The challenges faced by religious minorities, especially women, is highlighted when the text mentions the need to end the “obsessive mindset” that terrorizes women from religious minorities [1]. Maryam Nawaz is expected to create “new foundations of good governance” by promoting inclusivity and tolerance [1].
    • Commitment to Equal Treatment: A key aspect of religious tolerance is equal treatment under the law and policies. The text mentions that Maryam Nawaz has made a commitment to not discriminate on the basis of religion, race or community [1]. This suggests a dedication to ensuring that all citizens have equal rights and opportunities regardless of their religious beliefs or affiliations [1].

    In summary, the sources suggest a shift towards greater religious tolerance, specifically in the context of women in political leadership. While past female leaders faced significant religious opposition, Maryam Nawaz’s election is marked by a reduction in this kind of resistance. She is expected to uphold and promote religious tolerance, inclusivity, and equal treatment for all, signaling a move towards a more progressive society.

    Maryam Nawaz’s Governance Challenges

    Governance challenges are a significant theme in the sources, particularly in the context of Maryam Nawaz’s role as Chief Minister of Punjab. Here’s a breakdown of the key governance challenges discussed:

    • Bureaucratic Obstacles: The sources indicate that the bureaucratic tradition might create obstacles in the delivery of output [1]. This suggests that Maryam Nawaz’s administration may face resistance or delays from the established bureaucracy. It will be important for her to find ways to overcome this resistance to effectively implement her policies and initiatives.
    • Meeting Public Expectations: The sources highlight the high expectations placed on Maryam Nawaz to address the needs and concerns of the 12 crore people of Punjab [1]. These include:
    • Poverty, unemployment, and inflation: These are explicitly identified as key issues that require effective governance solutions [1].
    • Peace, health, education, and safety for women: These areas also demand attention and policy implementation to ensure the well-being and security of the people of Punjab [1].
    • The need to win over the general public: It is expected that through good governance, she will be able to win over not only the youth but also the general public [1].
    • Maintaining Good Governance: The text emphasizes the need for Maryam Nawaz to establish new foundations for good governance [1]. This involves:
    • Implementing a zero-tolerance policy against corruption: A key challenge is to create a system that minimizes corruption and ensures transparency in government operations [1].
    • Ensuring equal treatment: Governance needs to be fair and just, without discrimination on the basis of religion, race, or community [1].
    • Allowing tolerance for political opposition: The challenge is to be able to have zero tolerance against corruption, while at the same time tolerating political opposition [1].
    • Political Opposition: The sources note that the opposition will attempt to “blackmail” her administration, although they may be hampered by her party’s simple majority in Punjab [1]. Managing political opposition while still focusing on good governance will be a key challenge for Maryam Nawaz.
    • Addressing Social Issues: The sources identify specific social issues that need to be addressed:
    • Elimination of religious fanaticism: This is highlighted as a critical challenge. The sources mention the need to end the “obsessive mindset” that terrorizes women from religious minorities [1].
    • Ensuring the safety of women: This includes addressing issues like harassment and violence against women [1].
    • Achieving Lasting Impact: The text suggests that Maryam Nawaz’s success will be measured by her ability to elevate her party to the same level of success her father achieved in the 1997 elections [1]. This means her governance should not only be effective but also have a lasting impact on the people and the political landscape.
    • Avoiding negative traits: She should not choose a luxurious lifestyle but should adopt the simplicity of her father and should serve the people with simplicity, dignity, and respect [1].

    In summary, the governance challenges facing Maryam Nawaz are multi-faceted, encompassing bureaucratic hurdles, public expectations, political opposition, social issues, and the need to establish a legacy of effective and just governance. Her success will depend on her ability to navigate these challenges and implement policies that address the needs of the people of Punjab while maintaining a high standard of integrity and accountability.

    Maryam Nawaz and Public Service in Punjab

    Public service is a central theme in the sources, particularly in the context of Maryam Nawaz’s role as Chief Minister of Punjab. Here’s a breakdown of key aspects of public service discussed in the sources:

    • Serving the People’s Needs: The sources emphasize that the primary goal of public service is to meet the needs and address the concerns of the people [1]. Maryam Nawaz is expected to serve the 12 crore people of Punjab, focusing on issues that directly impact their lives [1]. This includes addressing poverty, unemployment, inflation, ensuring peace, health, education, and safety for women [1].
    • Good Governance as Public Service: The text makes it clear that good governance is an essential component of public service [1]. This includes implementing policies that benefit the people, ensuring fair and just treatment for all, and creating a transparent and accountable system [1].
    • Meeting Expectations: There are high expectations placed on Maryam Nawaz to deliver effective public service [1]. She is expected to show “good governors” and to take the people forward as a leader who can solve their problems [1]. The sources suggest that her success will be judged on her ability to improve the lives of the people and address their grievances effectively [1].
    • Addressing Social Issues: Public service involves addressing critical social issues that affect the community [1]. These include eliminating religious fanaticism, ensuring the safety of women, and addressing the needs of marginalized groups [1].
    • Leadership Style in Public Service: The sources suggest that Maryam Nawaz should adopt a leadership style focused on simplicity, dignity, and respect when serving the public [1]. She is advised to follow her father’s example by focusing on achieving targets, and avoid a luxurious lifestyle [1]. The sources highlight that true public service involves serving the people with humility and integrity [1].
    • Avoiding Negative Traits: The sources caution against negative traits, such as threatening or speaking harshly to opponents, and instead emphasize the importance of serving the people with dignity and respect [1]. The sources emphasize that good public service involves creating an environment where the downtrodden can raise their voices against their sufferings [1].
    • Zero Tolerance for Corruption: The sources indicate that public service requires a zero-tolerance approach to corruption [1]. This means establishing systems and policies that prevent corruption and ensure transparency in all government operations [1].
    • Commitment to Inclusivity: The sources highlight that public service should be inclusive and non-discriminatory, without regard to religion, race, or community [1]. This means that all members of the public should be treated equally and have access to the services and opportunities they need [1].

    In summary, public service, according to the sources, is about effectively meeting the needs of the people with integrity, fairness, and a commitment to addressing societal issues. Maryam Nawaz is expected to demonstrate these qualities in her role as Chief Minister of Punjab, implementing policies and practices that promote the well-being of all citizens while leading with dignity and respect.

    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog

  • NFTs Made Simple: A Quick Guide, An Asset Like Cryptocurrency

    NFTs Made Simple: A Quick Guide, An Asset Like Cryptocurrency

    Imagine owning a digital painting that can never be duplicated, forged, or lost—welcome to the world of NFTs. These unique digital assets are transforming how we think about ownership, art, and the very nature of value in the digital age. Just as cryptocurrencies reshaped our understanding of money, NFTs are redrawing the boundaries of intellectual property and collectibles in a decentralized world.

    NFTs, or Non-Fungible Tokens, have surged into the spotlight, attracting artists, investors, and technologists alike. Despite their technical complexity, their core principle is simple: verifiable ownership of a one-of-a-kind digital item. Unlike traditional digital files that can be endlessly copied, an NFT proves that you possess the original—think of it as the digital equivalent of owning the Mona Lisa, even if everyone else can still view a print.

    While critics raise valid questions about speculation and sustainability, the underlying blockchain-based structure of NFTs has enduring implications across industries—from fine art to real estate to gaming. Understanding NFTs isn’t just for the crypto-savvy anymore; it’s essential knowledge in a rapidly digitizing economy. As Kevin McCoy, creator of the first NFT, once said, “NFTs represent the beginning of digital scarcity,” a concept that will likely underpin tomorrow’s digital economies.


    1- Understanding the Essence of NFTs

    NFTs, or Non-Fungible Tokens, represent digital assets verified through blockchain technology. Unlike cryptocurrencies such as Bitcoin or Ethereum, which are interchangeable and identical in value, NFTs are inherently unique. Each NFT contains distinguishing metadata and codes that prove authenticity and ownership. This distinct nature makes them especially appealing for representing art, music, virtual real estate, and other singular items.

    At the core of NFTs is the Ethereum blockchain, although other blockchains like Solana and Tezos have joined the fray. The smart contracts encoded within NFTs ensure that ownership records are transparent, immutable, and decentralized. As Don Tapscott writes in Blockchain Revolution, “The blockchain is an incorruptible digital ledger,” and NFTs are a manifestation of that incorruptibility applied to digital assets.


    2- NFTs vs. Cryptocurrencies

    Although NFTs and cryptocurrencies are both blockchain-based, they serve different purposes. Cryptocurrencies act as a medium of exchange, much like digital cash. In contrast, NFTs act more like digital property titles or certificates of authenticity. The fungibility of cryptocurrencies makes them ideal for transactions, while the non-fungibility of NFTs ensures uniqueness.

    This divergence makes NFTs more akin to owning a collectible or a rare artwork than holding cash. As Andreas M. Antonopoulos notes in Mastering Ethereum, “The value of non-fungible tokens lies in their uniqueness and the proof of ownership they provide.” Thus, NFTs are not a replacement for cryptocurrencies but a complementary asset class with its own set of rules and valuations.


    3- The Role of Blockchain in NFTs

    The blockchain serves as the foundational technology behind NFTs, offering the security, transparency, and permanence required to authenticate digital assets. Each NFT is a smart contract—a piece of code that lives on the blockchain and executes autonomously when certain conditions are met. This ensures that every transaction, ownership transfer, or minting process is recorded and traceable.

    Moreover, the decentralized nature of blockchains mitigates the risk of manipulation or tampering. There is no central authority that can alter the records, a feature particularly crucial for verifying ownership of high-value digital assets. In the words of Satoshi Nakamoto, the pseudonymous creator of Bitcoin, “The root problem with conventional currency is all the trust that’s required to make it work.” The blockchain eliminates this need for trust, extending its utility into the domain of NFTs.


    4- Digital Ownership in the Modern Era

    NFTs redefine what it means to own something in the digital world. Historically, digital files could be replicated endlessly with no distinction between the original and the copy. NFTs solve this problem by embedding proof of ownership directly into the blockchain, allowing for true digital possession.

    This has profound implications for creators and consumers alike. Digital artists, musicians, and writers can now monetize their work directly without intermediaries. Ownership no longer means physical possession but verifiable, on-chain rights to a digital item. As Cory Doctorow observes in Information Doesn’t Want to Be Free, “Digital doesn’t mean free; it means easy to share. NFTs finally offer a way to distinguish the original in the sea of copies.”


    5- NFTs and the Art World

    One of the earliest and most prominent use cases for NFTs has been in digital art. Artists like Beeple and Pak have sold NFT-based artworks for millions of dollars, ushering in a new digital renaissance. This shift empowers artists to gain more control over their work, bypassing traditional gatekeepers like galleries and auction houses.

    Furthermore, NFTs can include smart contract clauses that ensure royalties for artists upon resale—a revolutionary concept in the art market. As art historian Sarah Thornton wrote in Seven Days in the Art World, “Value in art is often shaped by context.” NFTs offer a new context, one in which value is preserved and traceable digitally, changing how we evaluate and invest in art.


    6- The Rise of NFT Marketplaces

    NFT marketplaces like OpenSea, Rarible, and Foundation serve as digital auction houses for these unique tokens. These platforms provide a decentralized space where creators can mint (create) NFTs and buyers can browse, bid, and purchase assets ranging from digital art to virtual real estate.

    The growth of these platforms reflects increasing demand and accessibility. However, they also raise important questions about market volatility, copyright enforcement, and the potential for fraud. As noted in Cryptoassets by Chris Burniske and Jack Tatar, “Decentralized systems challenge traditional frameworks, but they also demand new forms of due diligence.” Navigating these marketplaces requires both enthusiasm and caution.


    7- NFTs in Gaming and Virtual Worlds

    In gaming, NFTs are revolutionizing how players interact with virtual environments. In games like Axie Infinity and The Sandbox, players can own characters, items, and land as NFTs. These assets can be traded or sold independently of the game’s ecosystem, creating real-world value from virtual experiences.

    This marks a seismic shift in the gaming industry’s monetization model. Players now have true ownership over their digital belongings, unlike traditional games where all content is controlled by the developers. As game theorist Edward Castronova stated in Synthetic Worlds, “Virtual goods have real economic value because they are embedded in systems where people spend real effort.”


    8- Legal and Copyright Implications

    NFTs introduce a new layer of complexity to intellectual property law. While an NFT proves ownership of a digital item, it doesn’t automatically grant copyright or reproduction rights. Buyers must be aware of the distinction between owning a token and owning the underlying content’s rights.

    This gap in understanding can lead to legal disputes, especially when NFTs are resold or repurposed. Legal scholar Primavera De Filippi highlights in her work Blockchain and the Law that “code is not law, and technical ownership does not always map neatly onto legal frameworks.” As NFT adoption grows, clearer legal standards and enforceable contracts will be critical.


    9- Environmental Concerns

    The energy consumption of blockchain networks, particularly Ethereum, has drawn criticism. NFT minting and transactions can be energy-intensive, contributing to carbon emissions. However, the Ethereum network’s shift to a proof-of-stake consensus model significantly reduces this environmental footprint.

    Moreover, alternative blockchains like Tezos and Flow are being adopted for their eco-friendlier mechanisms. As climate consciousness grows, sustainable NFT practices will likely become a major consideration for creators and collectors alike. As author Bill Gates famously stated, “We need innovation, not just conservation.”


    10- NFTs as Investment Vehicles

    NFTs are increasingly being viewed as speculative investment assets. Rare NFTs, especially those tied to popular projects or influencers, have fetched millions in resale value. This speculative nature has drawn both interest and skepticism from financial analysts.

    While some see NFTs as the next frontier of asset diversification, others warn of a potential bubble. As with any emerging market, due diligence is key. Referencing Benjamin Graham’s The Intelligent Investor, one could argue that NFTs belong in a portfolio only with a clear understanding of their risks and value proposition.


    11- Fractional Ownership and Liquidity

    One innovative aspect of NFTs is the ability to create fractional ownership, allowing multiple people to hold shares in a high-value asset. This democratizes access to expensive NFTs and creates liquidity in an otherwise illiquid market.

    Platforms like Fractional.art and Niftex enable this model, blending the principles of crowdfunding with blockchain transparency. This is particularly compelling for assets like digital real estate or rare collectibles. As financial theorist Nassim Nicholas Taleb argues in Skin in the Game, “Ownership spreads accountability and democratizes wealth”—a principle increasingly relevant in NFT markets.


    12- NFTs in the Music Industry

    Musicians are now using NFTs to distribute albums, concert tickets, and exclusive content directly to fans. This model not only bypasses traditional music labels but also offers artists a greater share of revenue and deeper engagement with their audience.

    NFTs also allow for creative licensing models and automatic royalty distribution via smart contracts. As music mogul Quincy Jones recently noted, “The NFT is not just a file; it’s a key to an experience.” This shift could redefine the economics of the music industry for years to come.


    13- NFTs in Real Estate and Asset Tokenization

    Real-world applications of NFTs extend to real estate, where property deeds, rental contracts, and ownership shares can be tokenized. This enhances liquidity, transparency, and cross-border investment possibilities.

    Tokenized assets allow for faster transactions and reduced intermediary costs. In The Token Economy, Shermin Voshmgir emphasizes that “Tokenization is the bridge between the physical and digital economy.” As regulation catches up, NFT-based property markets may become standard practice.


    14- NFTs and Identity Verification

    NFTs can be used for digital identity verification, granting users control over personal data and credentials. Projects like SelfKey and Civic are exploring ways to tie NFTs to verifiable credentials, such as academic degrees or professional licenses.

    This creates a new paradigm for secure, self-sovereign identity management. As digital transactions become more commonplace, NFT-based IDs could reduce fraud and streamline verification processes in finance, healthcare, and education.


    15- NFTs and Philanthropy

    Charities and nonprofit organizations have begun using NFTs to raise funds, sell digital collectibles, or offer access to exclusive experiences. This taps into a younger, digitally native donor base and introduces transparency into philanthropic contributions via blockchain records.

    Moreover, NFT-based fundraising campaigns can build community around a cause. As sociologist Manuel Castells notes in Networks of Outrage and Hope, “Digital technologies enable new forms of social movements.” NFTs may well be a part of this transformation.


    16- Risks and Challenges

    Despite their promise, NFTs face challenges such as market manipulation, intellectual property disputes, and lack of regulation. Cases of plagiarism and rug-pulling scams have raised alarms among collectors and investors.

    Additionally, the NFT market’s volatility resembles that of early cryptocurrency stages. As Nobel Laureate Robert Shiller warns in Irrational Exuberance, markets driven by hype rather than fundamentals can crash abruptly. A cautious, educated approach is essential.


    17- Cultural and Societal Impacts

    NFTs are not just financial tools—they’re cultural artifacts. From meme culture to political statements, NFTs reflect contemporary social trends. They also democratize participation in cultural production, empowering diverse voices.

    However, there’s concern that the commodification of digital culture could prioritize profit over substance. As Marshall McLuhan famously said, “The medium is the message.” NFTs challenge us to rethink how we value culture in the age of digital replication.


    18- NFTs and Education

    Educational institutions are exploring NFTs to issue verifiable certificates, diplomas, and academic records. This reduces fraud and simplifies international credential recognition. Moreover, students can own their academic achievements as part of a lifelong learning record.

    This application aligns with the broader shift toward decentralized education systems. As education futurist Tony Bates highlights in Teaching in a Digital Age, “Credentialing must evolve to reflect the realities of a digital world.” NFTs may serve as a foundational piece in that evolution.


    19- Future Prospects and Innovations

    The future of NFTs lies in interoperability, utility, and integration with emerging technologies like AI and AR/VR. Imagine NFTs that evolve over time or respond to real-world events. These dynamic NFTs will expand creative boundaries and investment potential.

    As innovation accelerates, NFT infrastructure will become more user-friendly and scalable. Continued research, such as MIT’s Digital Currency Initiative, suggests we’re just scratching the surface of what NFTs can become—a core component of Web3 ecosystems.


    20- Global Regulatory Landscape

    Regulators worldwide are grappling with how to classify and control NFTs. While some jurisdictions view them as securities, others see them as digital collectibles, resulting in a patchwork of regulations.

    This uncertainty underscores the need for global standards and consumer protections. Legal scholar Lawrence Lessig’s framework in Code and Other Laws of Cyberspace reminds us that “Law must evolve alongside technology.” As NFT adoption grows, coherent regulatory frameworks will be crucial.


    21- Money and Computers

    The relationship between money and computers has evolved dramatically with the emergence of blockchain. Traditional financial systems relied heavily on centralized computing infrastructures for accounting, auditing, and transactions. Blockchain disrupts this by distributing computing tasks across decentralized nodes, removing the need for central trust authorities.

    In this new paradigm, digital money—like Bitcoin—and digital assets—like NFTs—are fundamentally computer programs operating on code-based ledgers. As Paul Vigna and Michael J. Casey argue in The Age of Cryptocurrency, “Money is no longer a static unit of account; it’s a dynamic element of code.” NFTs, as programmable assets, blur the line between finance and technology even further.


    22- What are NFTs?

    NFTs, or Non-Fungible Tokens, are unique digital representations of ownership built on blockchain protocols. They are “non-fungible” because each token is distinct and cannot be exchanged on a one-to-one basis like traditional currencies. NFTs can represent anything from digital artwork to tweets, videos, music, or virtual land.

    They are minted via smart contracts and stored immutably on a blockchain, usually Ethereum. This enables not only verification of ownership but also the embedding of usage rules such as royalties. In essence, NFTs are the digital certificate of authenticity for any digital (or even physical) item, reshaping digital scarcity in a profound way.


    23- Tokenized

    To “tokenize” something means converting it into a digital token on a blockchain. This could be a physical object, such as real estate or a painting, or a digital file like music or a GIF. Tokenization democratizes asset access, enabling fractional ownership and more efficient trading through peer-to-peer mechanisms.

    Tokenized assets are particularly powerful in unlocking liquidity for traditionally illiquid markets. As discussed in The Token Economy by Shermin Voshmgir, “Tokenization allows us to transform rights into a tradable digital representation.” This shift could revolutionize everything from investment portfolios to real estate deeds and collectibles.


    24- Non-fungible

    The term “non-fungible” refers to items that are unique and cannot be replaced with an identical item. In contrast to cryptocurrencies or fiat money, where each unit is equivalent to another, NFTs are distinguishable from one another and carry individual metadata that set them apart.

    This characteristic makes NFTs well-suited to represent things like digital art or rare digital items. Each NFT contains code that defines its uniqueness, provenance, and ownership history. As economist Carl Menger once noted, “The utility of goods lies not in their function but in their individuality.” NFTs embody this principle in digital form.


    25- The Tricky Part

    One of the complexities with NFTs lies in understanding what ownership truly means. Buying an NFT doesn’t always equate to owning the rights to the content itself—only to the token linked to it. Legal rights, such as reproduction or commercial use, often remain with the creator unless explicitly transferred.

    Moreover, the content linked to an NFT may not reside on the blockchain itself but on external servers or IPFS. This raises questions about longevity and security. As highlighted in Blockchain and the Law by De Filippi and Wright, “Owning a token doesn’t mean you own the asset—it means you own a reference.”


    26- Exclusivity

    NFTs are reshaping how exclusivity is created and perceived in the digital space. In a world of infinite reproducibility, NFTs enable artificial scarcity by design, allowing creators to issue only one or a limited number of tokens tied to their work.

    This digital exclusivity drives up demand, especially among collectors seeking prestige and status. As Pierre Bourdieu emphasized in Distinction, “Taste classifies, and it classifies the classifier.” NFTs are not just assets; they are markers of taste and social capital in digital culture.


    27- Nyan Cat to the Moon!

    One of the most iconic early NFT sales was the meme Nyan Cat, which sold for nearly $600,000. This event marked a turning point, demonstrating that even internet folklore and pop culture could become valuable digital collectibles underpinned by blockchain.

    The viral success of such NFTs sparked a wave of similar meme-based creations entering the NFT market. As Kevin Roose of The New York Times put it, “We’re in the middle of a gold rush—a creative Cambrian explosion of meme culture and blockchain technology.” Nyan Cat proved that memes could carry monetary weight.


    28- Crypto Art Means Business

    Crypto art isn’t just a creative experiment—it’s a burgeoning market with real financial stakes. Platforms like SuperRare, Foundation, and MakersPlace have facilitated millions in art sales, with collectors paying substantial sums for digital works.

    This new market offers transparency, direct creator-to-buyer connections, and royalties. As Jason Bailey (Artnome) writes, “Crypto art solves the age-old problem of artists being excluded from secondary markets.” For artists, the shift is not just digital—it’s existential.


    29- Selling Encyclopedias, No Longer Door-to-Door

    Just as the internet replaced the encyclopedia salesman with Wikipedia and digital search engines, NFTs are replacing outdated models of content ownership and distribution. Where once intermediaries held all the power, now creators can directly tokenize and sell their work globally.

    NFTs eliminate traditional friction in content sales—no physical printing, shipping, or inventory required. As Marc Andreessen of a16z notes, “Software is eating the world.” NFTs are eating the content industry, providing leaner, faster ways to reach an audience.


    30- The Invisible Hand Behind the NFTs

    Much like Adam Smith’s concept of the “invisible hand” guiding markets, NFT valuation is shaped by decentralized buyer behavior and perceived social value. No central authority dictates prices—value is established by community, hype, and narrative.

    Yet this “invisible hand” is vulnerable to manipulation via celebrity endorsements and market-making whales. As economist Mariana Mazzucato warns in The Value of Everything, “Markets don’t just discover value; they help construct it.” NFTs are a prime example of this dynamic.


    31- From Invaluable to Worthless

    NFTs can fluctuate dramatically in value. A token that’s worth thousands one day might be unsellable the next. This volatility stems from their speculative nature, limited market maturity, and the subjective valuation of digital content.

    As economist John Maynard Keynes noted, “Markets can remain irrational longer than you can remain solvent.” NFT buyers must understand that what seems priceless today could be functionally worthless tomorrow—risk is baked into the culture.


    32- The New Tulip Mania

    Many critics compare the NFT boom to the Tulip Mania of the 17th century, where tulip bulbs were traded for absurd sums before the market collapsed. Like tulips, many NFTs are being bought not for intrinsic utility but for speculative resale.

    While some NFTs may retain or even grow in value due to cultural significance or rarity, others are fads destined to fade. This analogy serves as a cautionary tale for uninformed investors. As Charles Mackay wrote in Extraordinary Popular Delusions and the Madness of Crowds, human history is full of speculative bubbles.


    33- A Ponzi Scheme?

    Some skeptics label NFTs as akin to Ponzi schemes, suggesting that early adopters profit only if new entrants keep buying. While this is not structurally true of all NFTs, many projects rely heavily on hype and new capital inflows rather than sustainable value.

    Legitimate NFT projects provide real utility, provenance, or access, whereas predatory ones promise unrealistic returns. As SEC Chair Gary Gensler pointed out, “Not all digital tokens are securities—but many behave like unregistered investments.” It’s a space where discernment is crucial.


    34- Just Like Bitcoin

    NFTs share several traits with Bitcoin: decentralization, blockchain verification, and finite issuance. However, where Bitcoin is designed to be a store of value or currency, NFTs function as a proof of ownership for digital assets.

    Still, both are early experiments in creating digital scarcity. As Andreas Antonopoulos has stated, “Bitcoin gave us programmable money; NFTs give us programmable ownership.” Both reflect the evolving ways technology defines value.


    35- Damien Hirst Jumps In

    British artist Damien Hirst embraced NFTs with The Currency, a project offering collectors the choice between a physical artwork or an NFT version. The experiment tested perceptions of value—digital versus physical—and attracted global attention.

    Hirst’s project blurred the lines between traditional and crypto art, proving NFTs aren’t a fringe concept but a serious artistic medium. As he noted, “Art is always about belief.” NFTs challenge and expand the canvas of belief in the art world.


    36- ‘Melania’s Vision’

    Former First Lady Melania Trump launched her NFT collection, Melania’s Vision, signaling the mainstreaming of NFTs among celebrities and political figures. The drop included watercolor art and a voice message, underscoring the personalization NFTs can offer.

    Though met with mixed reviews, her entry into the space highlights the NFT market’s crossover appeal. As Marshall McLuhan theorized, “The medium is the message”—NFTs are becoming a new medium for public figures to shape narratives and connect with fans.


    37- The New York Times Experiment

    The New York Times sold an NFT of one of its columns for over $500,000, donating proceeds to charity. This event underscored that even legacy media can find creative ways to monetize content through NFTs.

    This move sparked debate on journalism’s monetization and added legitimacy to NFTs as a medium of record. As author and NYT columnist Kevin Roose said, “This experiment is a strange new frontier in journalism’s business model.” It’s a glimpse into media’s decentralized future.


    38- “New Digital Value System”

    NFTs are helping usher in a new digital value system—one where attention, community, and digital identity influence what is considered valuable. This system isn’t based on traditional economics but on symbolic capital, blockchain consensus, and cultural relevance.

    This transformation reflects the decentralization of taste and power. As Don Tapscott puts it, “Blockchain is enabling a second era of the internet—one of value, not just information.” NFTs are pivotal to this redefinition.


    39- Ownership

    The digital world has always struggled with clear definitions of ownership. NFTs solve this by offering verifiable, decentralized records that show who owns what and when it changed hands. This has implications not just for art, but for identity, contracts, and intellectual property.

    Ownership through NFTs is redefining personal autonomy online. As Harvard legal scholar Lawrence Lessig emphasized, “Code is law.” In a decentralized environment, NFTs make ownership enforceable by code, not institutions.


    40- Fluid Reality

    NFTs are blurring the line between physical and digital realities. From AR filters owned as NFTs to metaverse real estate, our sense of “reality” is expanding into multiple dimensions. Digital assets are becoming as significant—if not more so—than their physical counterparts.

    This transition signals a fluid, hybrid future where digital and physical ownership intertwine. As philosopher Jean Baudrillard observed, “We live in a world more real than the real, where simulation precedes and determines reality.” NFTs are a cornerstone of this hyperreality.


    Conclusion

    NFTs encapsulate the tensions and possibilities of a digital era redefining ownership, art, economy, and even identity. They are tools, not miracles—neither purely hype nor wholly stable. But when used with insight and integrity, NFTs offer unprecedented access to value creation and cultural participation.

    As we navigate this complex terrain, we must blend innovation with critical thinking, technology with ethics. NFTs are not just about owning pixels—they’re about owning the future. The questions they raise are as important as the opportunities they present.

    NFTs, though often misunderstood, represent a paradigm shift in how we perceive, own, and trade digital assets. They embody the promise of blockchain beyond finance—offering new models of ownership, identity, creativity, and commerce. With thoughtful engagement and responsible innovation, NFTs have the potential to reshape the digital landscape across multiple domains.

    As the line between the virtual and real continues to blur, understanding NFTs is no longer optional—it’s an imperative for anyone navigating the future of digital economies. Whether you are a creator, investor, or simply a curious observer, the time to engage with this transformative technology is now.

    Bibliography

    1. Vigna, Paul and Casey, Michael J.
      The Age of Cryptocurrency: How Bitcoin and Digital Money Are Challenging the Global Economic Order. St. Martin’s Press, 2015.
    2. Voshmgir, Shermin
      Token Economy: How the Web3 Reinvents the Internet. Token Kitchen, 2020.
    3. De Filippi, Primavera and Wright, Aaron
      Blockchain and the Law: The Rule of Code. Harvard University Press, 2018.
    4. Bailey, Jason
      Articles on Crypto Art and NFTs. Available on Artnome.com, ongoing publications.
    5. Andreessen, Marc
      “Why Software Is Eating the World.” The Wall Street Journal, 2011.
    6. Mazzucato, Mariana
      The Value of Everything: Making and Taking in the Global Economy. PublicAffairs, 2018.
    7. Mackay, Charles
      Extraordinary Popular Delusions and the Madness of Crowds. First published 1841. Modern edition by Wordsworth Editions, 1995.
    8. Antonopoulos, Andreas M.
      The Internet of Money. Volume 1. Merkle Bloom LLC, 2016.
    9. Tapscott, Don and Tapscott, Alex
      Blockchain Revolution: How the Technology Behind Bitcoin and Other Cryptocurrencies Is Changing the World. Penguin, 2016.
    10. Lessig, Lawrence
      Code: And Other Laws of Cyberspace, Version 2.0. Basic Books, 2006.
    11. Roose, Kevin
      “Buy This Column on the Blockchain!” The New York Times, March 2021.
    12. Hirst, Damien
      The Currency. NFT Project Documentation. HENI, 2021.
    13. Bourdieu, Pierre
      Distinction: A Social Critique of the Judgement of Taste. Translated by Richard Nice. Harvard University Press, 1984.
    14. McLuhan, Marshall
      Understanding Media: The Extensions of Man. MIT Press, 1994 (original 1964).
    15. Baudrillard, Jean
      Simulacra and Simulation. Translated by Sheila Faria Glaser. University of Michigan Press, 1994.
    16. Keynes, John Maynard
      The General Theory of Employment, Interest, and Money. Macmillan, 1936.
    17. Menger, Carl
      Principles of Economics. Ludwig von Mises Institute, 2007 (original 1871).
    18. Smith, Adam
      The Wealth of Nations. Penguin Classics, 2003 (original 1776).
    19. Gensler, Gary
      Speeches and interviews on cryptocurrency regulation. Available at SEC.gov.
    20. McKinsey & Company
      The Metaverse and Web3: The Next Internet Frontier. Report, 2022.

    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog

  • Al-Riyadh Newspaper, June 16, 2025: Economic Developments, Vision 2030, Geopolitical Tensions, Gaza, Cultural and Sports Events.

    Al-Riyadh Newspaper, June 16, 2025: Economic Developments, Vision 2030, Geopolitical Tensions, Gaza, Cultural and Sports Events.

    This compilation of sources provides a multifaceted overview of Saudi Arabia’s current landscape, focusing on its economic developments, including efforts toward Vision 2030 diversification, a robust healthcare expansion with new hospital technologies, and the performance of its stock market. It also addresses geopolitical tensions, particularly the escalating conflict between Israel and Iran and its impact on oil markets, alongside a detailed look at the ongoing humanitarian crisis in Gaza. Furthermore, the texts cover cultural and sporting events, highlighting initiatives related to Hajj pilgrimages, advancements in Arabic linguistic technology, and various sports news concerning local and international teams.

    Saudi Arabian Economy: Growth, Inflation, and Investment Outlook

    The sources provide a comprehensive overview of the Saudi Arabian economy, highlighting its growth, inflation rates, and response to global geopolitical challenges, alongside specific insights into its stock market and investment landscape.

    Saudi Arabian Economic Performance:

    • The Saudi economy achieved growth for the fourth consecutive quarter in the current year’s first quarter, driven by an increase in non-oil activities.
    • This growth reflects the continued expansion in industrial and service sectors, alongside a recovery in domestic demand, supported by the momentum of projects linked to Vision 2030.
    • According to data from the General Authority for Statistics, Saudi Arabia’s real Gross Domestic Product (GDP) grew by 3.4% in the first quarter of 2025 on an annual basis. This was primarily supported by a 4.9% annual growth in the non-oil sector, which is the highest level recorded in the last three quarters.
    • However, oil activities contracted by 0.5% during the same period. This contraction was influenced by OPEC+ production cuts within the framework of their voluntary production agreement, which slowed the pace of growth despite strong performance in other sectors.
    • The General Authority for Statistics data indicates a slowdown in Saudi economic growth compared to the fourth quarter of the previous year, which saw a 4.4% GDP growth.
    • The Authority announced in May that it updated its GDP estimates to align with international standards.
    • The government’s non-oil activities grew by 3.2% in the first quarter, reaching their highest level in three quarters, driven by continued government spending on public infrastructure and services, which contributed to economic activity.
    • Most economic activities showed positive annual growth rates, with the wholesale and retail trade, hotels, and restaurants sector recording the highest growth at 8.4% in the first quarter.
    • The transport, storage, and communications sector grew by 6%, and financial and business services activities grew by 5.5%.
    • The World Bank expects Saudi Arabia’s economic activity to benefit from a gradual increase in oil production planned by the OPEC+ alliance from April 2025 to September 2026. They also emphasize that diversification efforts continue to support the growth of non-oil sectors.

    Inflation in the Kingdom:

    • Saudi Arabia’s annual inflation rate remained relatively stable at 2.2% in May 2025, confirming its position among the lowest inflation rates within the G20 countries.
    • This stability highlights the effectiveness of the Kingdom’s financial and monetary policies and proactive measures to mitigate price increases amidst the global inflationary wave.
    • The monthly statistical report from the General Authority for Statistics attributed the rise in annual inflation to increases in housing, water, electricity, gas, and fuel prices (6.8%), food and beverage prices (1.6%), and prices for miscellaneous personal goods and services (4.0%).
    • The increase in the housing, water, electricity, gas, and fuel section was mainly due to an 8.1% rise in paid housing rents. This section has a significant impact on annual inflation due to its 25.5% weighting.
    • Conversely, transport prices decreased by 0.8%, and clothing and footwear prices fell by 0.9%.
    • The consumer price index remained stable in May 2025 compared to April, with a monthly change of 0.1%, indicating a balance between rising housing prices and falling transport prices.
    • The General Authority for Statistics noted that inflation rates increased on a monthly basis in Tabuk, Hail, Sakaka, Makkah, Riyadh, and Jeddah, while decreasing in Baha, Najran, Arar, Dammam, Madinah, Buraydah, Taif, and Hofuf.

    Geopolitical Risks and Oil Markets:

    • Geopolitical risks have returned to oil markets, with Brent crude futures rising to $75 per barrel due to the Israeli-Iranian conflict.
    • The Israeli attack on Iran led to a jump in crude oil prices to their highest in five months, raising fears that any further escalation could disrupt navigation through the Strait of Hormuz, a waterway through which one-fifth of global oil consumption passes.
    • Analysts expect oil prices to rise further, possibly towards $80 per barrel, with the escalating conflict and increasing fears about Middle East oil exports.
    • An opinion piece notes that an increase in oil prices significantly boosts budget surpluses and revenues for Saudi Arabia, allowing the government to expand spending on development and infrastructure projects as part of Vision 2030. However, it also warns that reliance on high oil prices represents a long-term risk due to the global shift towards clean energy.
    • The crisis between Iran and Israel threatens maritime navigation security in the Gulf and the Strait of Hormuz, which could severely impact global trade, including Saudi exports. Economic reports suggest that any closure of the Strait of Hormuz could raise oil prices to levels of $150 per barrel. While this could bring significant financial gains in the short term, it also increases uncertainty and volatility in financial markets, potentially making foreign investors more cautious.

    Financial Policy and Investment:

    • Saudi Arabia’s government continues to pursue a disciplined financial policy despite rising oil revenues, aiming to avoid over-reliance on oil and prevent past market volatility issues. This approach enhances investor confidence in the Saudi economy’s resilience and its reform trajectory.
    • Capital Intelligence has affirmed Saudi Arabia’s long-term foreign and local currency credit ratings at “AA-“, with a stable outlook for future ratings. Experts note that this positive rating aligns with other international agencies’ assessments and reflects the strength of the Saudi economy and the effectiveness of its Vision 2030 reforms.
    • The rating acknowledges the diversification of the economy into sectors like tourism, industry, and investment, as well as the Kingdom’s ability to manage debt and challenges.
    • Saudi Arabia’s foreign reserves increased by 4% to 1721.1 billion riyals by the end of May 2025.
    • King Street hedge fund is seeking to enter the Saudi market to capitalize on the growing wave of global investors attracted by the Kingdom’s $2 trillion economic transformation plan.
    • The transformation of Saudi ports into strategic platforms for expanding trade and geopolitical influence is a key aspect of Vision 2030, with significant investments in infrastructure and digital transformation.

    Stock Market Performance:

    • The Saudi stock market’s main index closed slightly lower yesterday, decreasing by 109.35 points to 10731.59 points, with trading values reaching 5.1 billion riyals.
    • The total market value of listed shares was about 9141.71 billion riyals at the end of the week ending June 12, 2025, a decrease of 0.25%.
    • The value of foreign investor ownership accounted for 4.32% of the total market value of listed shares.
    • The parallel Saudi stock index (Nomu) also closed lower.
    • Stock markets in the Gulf region closed lower yesterday amidst escalating tensions between Israel and Iran, increasing fears of conflict in the wider Middle East.

    Specific Economic News:

    • Dr. Sulaiman Al-Habib Hospital in Jeddah has opened, becoming the largest and most modern private healthcare facility in Jeddah, operating with a fully digital system using AI and IoT.
    • The Islamic University in Madinah launched Arabic language courses for non-native speakers, aimed at enhancing the language’s global standing.
    • Tabuk Municipality carried out 208 field visits to food establishments during Eid al-Adha, ensuring food safety and compliance with health standards, including inspecting meat freshness and cooking oil quality.
    • The “Bahhar” festival in Yanbu, in its second edition, attracts visitors with various artistic, cultural, tourist, and heritage activities, highlighting the region’s marine environment.

    Middle East Conflicts and Saudi Arabia’s Stabilizing Role

    The provided sources extensively discuss regional conflicts, primarily focusing on the escalating tensions between Israel and Iran, as well as the ongoing war in Gaza.

    The Israeli-Iranian Conflict Geopolitical risks have returned to oil markets due to the Israeli-Iranian conflict, causing Brent crude futures to rise to $75 per barrel. The Israeli attack on Iran led to crude oil prices jumping to their highest in five months, raising fears that further escalation could disrupt navigation through the Strait of Hormuz, a crucial waterway through which one-fifth of global oil consumption passes. Analysts anticipate oil prices to climb further, potentially towards $80 per barrel, as the conflict intensifies and concerns grow about Middle East oil exports.

    An opinion piece suggests that an increase in oil prices significantly boosts budget surpluses and revenues for Saudi Arabia, enabling the government to expand spending on development and infrastructure projects as part of Vision 2030. However, it also warns that reliance on high oil prices poses a long-term risk due to the global shift towards clean energy. The crisis threatens maritime navigation security in the Gulf and the Strait of Hormuz, which could severely impact global trade, including Saudi exports. Economic reports indicate that a closure of the Strait of Hormuz could push oil prices to levels of $150 per barrel, bringing substantial short-term financial gains but also increasing uncertainty and volatility in financial markets, potentially making foreign investors more cautious.

    The conflict has seen a new wave of attacks, with Israeli forces targeting “dual-use” fuel sites in Iran. The Israeli army has issued evacuation warnings for Iranians living near weapons facilities. Reports indicate that Iran’s response to an Israeli attack on its nuclear and military infrastructure resulted in rising oil prices, despite no damage to oil infrastructure. The US President Donald Trump believes an agreement can “easily” be reached between Iran and Israel to end the “bloody conflict”. However, the US has also warned Tehran to reach a deal or face “more violent attacks” from Israel. Israel requested US military participation in an attack targeting Iran’s nuclear program, specifically the fortified Fordow facility, due to its own limitations in striking such deep targets. The US, however, showed reservations about direct involvement, fearing a wider confrontation. Iran’s foreign ministry denied sending messages to Israel via a third country.

    The war between Israel and Iran is viewed by some as deeper than a mere escalation, potentially leading to the downfall of one of the regimes or a recalculation of the global and regional order. It is seen as a result of years of meticulous planning by Israel, including diplomatic efforts to cultivate relations with regional countries and “clip the claws of Iran’s proxies”. Western and European allies are providing full military, economic, and intelligence support to Israel, in addition to imposing sanctions on Iran. It is noted that Iran has not found effective allies in the region, and its “pragmatic exploitation” of the Palestinian cause has led to a weakening of sympathy for Tehran in its current conflict. The geopolitical consequences of this war could include a reshaping of the region’s geopolitical map, potential internal transformations within Iran due to resource depletion and pressure on the regime, or Iran’s retreat within its geographical borders for several years.

    The Gaza War The war on Gaza has entered its 90th day, continuing with massacres against civilians and catastrophic humanitarian conditions. The region faces a complete siege, widespread destruction, near-total collapse of infrastructure, and severe shortages of electricity, water, and health services. Recent Israeli aggression caused a three-day complete outage of internet and communications, which later partially resumed. Relief efforts are severely hampered by acute shortages of basic necessities like food and medicine.

    UNICEF reported that Palestinian families in Gaza are struggling immensely to secure even one daily meal for their children, with the volume of bombs and rockets entering Gaza far exceeding the amount of food aid. The situation continues to worsen daily, described as “grim, shattered, and horrifying”. Many families live in tents under tank fire and are forced to repeatedly relocate after losing everything. Gazan families have not celebrated Eid al-Adha for two years, instead mourning their losses, and mothers sometimes go without food for days to feed their children. Children are dying from malnutrition due to easily treatable causes, forming a “deadly cycle” of food scarcity, contaminated water, and lack of basic healthcare. Hospitals are unsafe and lack essential medical supplies.

    Aid delivery is critically insufficient, with only about 10% of what people need reaching Gaza effectively. A new aid distribution system, described as “military in nature,” has been criticized for limiting access to specific areas and for intentionally pushing residents from north to south, further undermining effective aid distribution efforts. The Khan Yunis municipality warned of an impending health and environmental catastrophe due to the halt in fuel supply, affecting water and sewage facilities, and preventing the operation of essential services.

    The Israeli occupation forces continue arrests, field interrogations, and summary executions in the West Bank, alongside intensified sieges and movement restrictions at checkpoints. There are 898 military checkpoints and barriers in the West Bank, with 146 established since October 7, 2023.

    Saudi Arabia’s Stance and Role Saudi Arabia plays a pivotal role in maintaining peace and stability in the Middle East and globally. This role stems from its political, economic, and religious standing, as well as its commitment to the principles of peace and international cooperation.

    • De-escalation and Dialogue: Saudi Arabia has consistently condemned attacks, rejected escalation, and called for dialogue to restore balance. Crown Prince Mohammed bin Salman emphasized de-escalation and diplomatic solutions in a call with the Iranian President, underscoring a strategic approach to prevent a wider conflagration.
    • Balancing Force: The Kingdom acts as a balancing force, striving to prevent the region from descending into catastrophic scenarios. Its vision for security is rooted in preventing conflict and investing in peace.
    • Diplomatic Engagements: Saudi Arabia’s historical efforts, such as the Beijing agreement and attempts to mend rifts in Yemen and Sudan, highlight its crucial role in regional security. The Kingdom mediates and hosts conferences for Palestinian factions, supports the legitimate government in Yemen, and works to stabilize other Arab countries.
    • Counter-Terrorism: Saudi Arabia adopts a comprehensive approach to combating terrorism, not only through security measures but also through intellectual and cultural strategies. It established the “Etidal” (Moderation) Center to counter extremist thought, reflecting its commitment to protecting societies from extremism. It also participates in international counter-terrorism coalitions and founded the Islamic Military Counter Terrorism Coalition.
    • Humanitarian Aid: The Kingdom is a leading donor country globally, providing humanitarian assistance and supporting millions of refugees and displaced people in Syria, Iraq, Palestine, and Yemen.
    • Soft Diplomacy: Through Vision 2030, Saudi Arabia promotes “soft diplomacy,” encompassing culture, education, and knowledge exchange, as means to build sustainable peace.
    • Economic Resilience: The Saudi government maintains a disciplined financial policy, even with rising oil revenues, to avoid over-reliance on oil and prevent past market volatility issues, thereby enhancing investor confidence in its economic resilience and reform trajectory. The Kingdom views crises not merely as threats but as opportunities for re-formation and showcasing its economic flexibility and capacity to lead economic and political transformation in the region.

    In essence, Saudi Arabia is portrayed as a nation growing confidently, building a diverse economy, and balancing its national interests with its regional and international duties, serving as a critical factor in shaping the future amidst ongoing regional and global challenges.

    Healthcare Innovations and Challenges

    Healthcare advancements are prominently discussed in the sources, particularly through the detailed description of Dr. Sulaiman Al-Habib Hospital in Al-Mohammadiyah, Jeddah, which marks a significant leap in the Kingdom’s medical sector.

    This hospital is highlighted as the newest and largest private health sector hospital in Jeddah, operating with a fully integrated digital system. It leverages cutting-edge technologies like artificial intelligence (AI) and Internet of Medical Things (IoMT) to enhance healthcare delivery, diagnosis efficiency, and communication among medical teams. The establishment of its electronic environment and infrastructure was carried out by Cloud Solutions, a leader in information technology.

    Key advancements and features of this state-of-the-art facility include:

    • Integrated Digital System: The hospital operates as a “DIGITAL HOSPITAL,” providing patients with a seamless, fully digital experience from admission to discharge. This system uses AI and IoMT to streamline operations and improve patient care.
    • Advanced Diagnostic Imaging: The radiology department is described as one of the most modern diagnostic imaging centers in the Middle East. It offers a wide range of diagnostic services and interventional radiology, utilizing AI for high-precision diagnosis of fractures, tumors, and strokes.
    • GE PET/CT OMNI LEGEND 32 cm: This is the first device of its kind in the Middle East for nuclear medicine, boasting 2.2 times higher sensitivity than comparable systems and reducing scan time by 53% with AI-powered performance.
    • GE REVOLUTION 512 SLICE APEX CT scanner: Touted as the fastest CT scanner, with a 0.23-second rotation, capable of whole-body imaging in under 5 seconds and cardiac imaging in a single beat, even for children without anesthesia.
    • GE MRI SIGNA ARTIST 1.5 T: Offers comprehensive digital coverage, enhances patient comfort, and provides high-quality, precise imaging for all examinations, including those for heavy patients.
    • Robotic Surgery System: The hospital is equipped with a Robotic Surgery System, the first of its kind in the Middle East, allowing surgeons precise control over robotic arms and tools with a 3D vision system and a wide range of motion.
    • Automated Laboratory and Sample Management: The laboratory features a fully automated system (AUTOMATION LAB SOLUTION) for patient registration and sample handling, from collection to results, with no manual intervention. This ensures patient privacy and enhances diagnostic accuracy through digital pathology and AI for remote disease diagnosis. It also includes a Pneumatic Tube System (PTS) for fast and secure transport of lab samples throughout the facility.
    • Smart Patient Monitoring and Care:
    • CENTRELLA SMART+ BED: Smart beds in recovery rooms enable continuous wireless monitoring of patient location and condition via internet connection.
    • Portrait Mobile technology: Provides effective high-fidelity vital sign monitoring for patients post-operation.
    • Specialized Units and Facilities: The hospital comprises numerous specialized centers and clinics, including Emergency, Obstetrics & Gynecology, Cardiology, Neurosurgery, Pediatrics, Intensive Care, Orthopedics & Spinal Surgery, Infertility & IVF Unit, ENT, Internal Medicine, Urology, Ophthalmology, Dentistry, Dermatology, and Laser treatment. The dentistry department features advanced equipment like the CENTER U 6000S, PENEFRINA cabins, and CABINET for single-touch access to tools, the first of its kind in the Middle East, which helps reduce the risk of infection.
    • Infrastructure and Design: The hospital is built with unique architectural and engineering specifications, following the standards of the American Institute of Architects (AIA) to create a conducive environment for patient recovery. It includes 48 elevators for easy patient movement, 14 self-cleaning and sterilizing escalators, and parking for 1547 cars. It also provides training and education facilities, including large lecture halls and a conference hall accommodating over 500 people.

    The establishment of this hospital is seen as a qualitative addition to healthcare and medical tourism in the Kingdom, serving the needs of patients in the Western region.

    While this hospital represents a significant advancement, the sources also touch upon general health services in other contexts:

    • The Hajj and Umrah new regulations aim to enhance the quality of services for pilgrims from various countries, which implicitly includes health services as part of their comprehensive care.
    • Riyadh Municipality provides medical examination services to pilgrims at various centers, focusing on enhancing their safety during their spiritual journey.
    • Tabuk Municipality conducts extensive field visits and lab tests on food establishments to ensure public health and food safety, including testing meat freshness, frying oil quality, and temperature in storage rooms.

    In contrast, sources discussing the Gaza War highlight a catastrophic humanitarian situation, with severe shortages of health services, widespread destruction, and hospitals becoming unsafe due to shelling and lack of basic medical supplies and fuel. It is noted that only 19 out of 38 governmental hospitals in Gaza are partially operational, along with 8 private and 11 field hospitals, but aid delivery remains critically insufficient. This portrays a dire situation where existing healthcare infrastructure is collapsing under the impact of conflict, rather than advancing.

    Saudi Vision 2030: Healthcare, Heritage, and Arabic Language Flourish

    Healthcare advancements in the Kingdom of Saudi Arabia are deeply intertwined with its ambitions in tourism and culture, particularly under the umbrella of Vision 2030, aiming for economic diversification and enhanced global standing.

    Medical Tourism and Advanced Healthcare Infrastructure A significant advancement is the Dr. Sulaiman Al-Habib Hospital in Al-Mohammadiyah, Jeddah, which is described as the newest and largest private hospital in Jeddah and a “qualitative addition to healthcare and medical tourism in the Kingdom”. This facility is designed as a “DIGITAL HOSPITAL” operating with a fully integrated digital system that leverages artificial intelligence (AI) and the Internet of Medical Things (IoMT) to enhance healthcare delivery, diagnostic efficiency, and communication among medical teams.

    Key features and advancements at this hospital include:

    • Advanced Diagnostic Imaging: Its radiology department is one of the most modern diagnostic imaging centers in the Middle East, offering high-precision diagnosis of fractures, tumors, and strokes using AI. Notable equipment includes the GE PET/CT OMNI LEGEND 32 cm, the first of its kind in the Middle East for nuclear medicine, offering 2.2 times higher sensitivity and reducing scan time by 53% with AI-powered performance. The GE REVOLUTION 512 SLICE APEX CT scanner is touted as the fastest, capable of whole-body imaging in under 5 seconds and cardiac imaging in a single beat, even for children without anesthesia. The GE MRI SIGNA ARTIST 1.5 T provides comprehensive digital coverage and high-quality, precise imaging.
    • Robotic Surgery System: The hospital is equipped with a Robotic Surgery System, the first of its kind in the Middle East, allowing surgeons precise control over robotic arms and tools with a 3D vision system and a wide range of motion.
    • Automated Laboratory and Sample Management: It features a fully automated system (AUTOMATION LAB SOLUTION) for patient registration and sample handling, from collection to results, with no manual intervention, ensuring privacy and enhancing diagnostic accuracy through digital pathology and AI for remote disease diagnosis. A Pneumatic Tube System (PTS) is also in place for fast and secure transport of lab samples.
    • Smart Patient Monitoring: Recovery rooms have CENTRELLA SMART+ BEDs for continuous wireless monitoring of patient location and condition, and Portrait Mobile technology for effective high-fidelity vital sign monitoring post-operation.
    • Specialized Units: The hospital houses numerous specialized centers and clinics, including a state-of-the-art dentistry department with advanced equipment like the CENTER U 6000S, PENEFRINA cabins, and CABINET for single-touch access to tools, which is the first of its kind in the Middle East and helps reduce infection risk.
    • Infrastructure: The hospital’s design adheres to American Institute of Architects (AIA) standards, facilitating patient recovery. It includes 48 elevators, 14 self-cleaning and sterilizing escalators, and parking for 1547 cars.
    • Specialized Medical Conferences: Riyadh also hosted the World Association of Eye Hospitals (WAEH) meeting, demonstrating the Kingdom’s commitment to enhancing medical cooperation, knowledge exchange, and providing advanced patient care in specialized fields.

    Religious Tourism (Hajj and Umrah) The sources extensively detail the Kingdom’s efforts to enhance services for pilgrims, marking a significant focus on religious tourism:

    • New Regulations and Digital Integration: The Ministry of Hajj and Umrah has introduced new regulations, including mandatory confirmed hotel bookings in Mecca and Medina and electronic approval via the “Nusuk” application for Umrah visa applicants. These measures aim to enhance service quality and streamline the Umrah system for pilgrims globally. The “Nusuk” smart card, alongside smart crowd management and shuttle transport systems (including the Al-Mashaaer train), has significantly contributed to the smooth movement of pilgrims and the prevention of irregular Hajj.
    • Comprehensive Services: This year’s Hajj season was noted for its unprecedented success and distinction due to the integrated and advanced system, including digitization, smart management, and infrastructure development. The Ministry of Islamic Affairs ensured the departure of 2443 “King’s Guests” pilgrims from over 100 countries after they completed their Hajj rituals and visited the Prophet’s Mosque, all within an integrated service framework. Pilgrims consistently expressed their gratitude for the comprehensive care and facilities provided.
    • Local Support and Facilities: Riyadh Municipality provided services to over 29,000 pilgrims across 6 centers, including essential medical examination services to ensure their safety. Border Guards facilitated smooth departure procedures for pilgrims through various crossings like Al-Wadiah in Najran, ensuring efficient security and guidance. Dedicated Hajj cities, such as the one at the Halat Ammar border crossing in Tabuk, offered high-quality services and logistical support to pilgrims, including the distribution of Holy Quran copies as a royal gift. This holistic approach reflects the Kingdom’s commitment to serving pilgrims effectively from their arrival until their departure.

    Cultural Heritage and Initiatives The Kingdom is actively engaged in promoting and preserving its cultural identity through various initiatives:

    • Celebrating National Figures: The Adabi Hail society hosted a cultural forum to review the life and works of the poet Antarah bin Shaddad, highlighting his historical and human significance. This aligns with Vision 2030’s goals for cultural investment and the importance of documenting heritage.
    • Reviving Popular Heritage: The Finsafa Academy’s “After the Cover” program featured a discussion on “Popular Games” by Abdulaziz Al-Mubaddal, emphasizing their role as fundamental aspects of cultural identity. The program underscores the importance of documenting and revitalizing popular heritage through cultural activities and artistic performances.
    • International Cooperation for Heritage Preservation: The Islamic World Educational, Scientific and Cultural Organization (ISESCO), based in the Kingdom, plans an international project to revive the tangible and intangible heritage of Aleppo, Syria. This includes restoring historic libraries, manuscripts, and reactivating their scientific role, contributing to cultural preservation efforts beyond Saudi borders.
    • Cultural Significance of Hajj and Eid al-Adha: Hajj is portrayed not just as a spiritual journey but also as a global cultural and humanitarian gathering, where Muslims from over 126 countries meet, showcasing the rich diversity within the Islamic nation. Eid al-Adha, intrinsically linked to Hajj, reinforces spiritual and social solidarity across diverse Muslim cultures, with the Kingdom facilitating organized sacrificial animal slaughter for distribution to the needy in over 30 countries.

    Linguistic Empowerment and Soft Diplomacy The Kingdom acknowledges the importance of language as a cultural asset and a tool for soft power:

    • Global Linguistic Leadership: Saudi Arabia is positioning itself as a digital cultural force committed to ensuring the Arabic language thrives in the digital age, recognizing that its future depends on integration with AI tools.
    • Strategic Initiatives for Arabic: The King Salman Global Academy for Arabic Language is redefining the role of linguistic academies as “sovereign platforms” that influence the presence of Arabic globally. Initiatives like the “Arabic Language Index” provide precise data on Arabic’s performance across various sectors, informing policy-making. The “Balsam” initiative evaluates AI models’ ability to handle Arabic, placing the Kingdom at the forefront of Arabic linguistic computing.
    • Content Generation and Digital Tools: Platforms such as “Falak” have added over 72 million new words to Arabic content, creating a vast digital resource for AI applications like smart assistants and instant translators. “Suwar” is dedicated to Arabic dictionaries, enriching the industry with linguistic data for developers and programmers. These efforts align with Vision 2030’s national cultural strategy, viewing Arabic as a component of digital sovereignty and a soft power tool in the digital world.
    • Blending Authenticity and Technology: The Saudi approach emphasizes blending the authenticity of the language with technological modernity, offering a balanced model that prevents detachment from its roots while embracing the future. The Kingdom’s leadership decisions support Arabic not just as a heritage but as a future project, ensuring its vitality in the age of algorithms.
    • Soft Diplomacy: Vision 2030 reinforces “soft diplomacy,” which incorporates culture, education, and knowledge exchange as crucial means to build sustainable peace. The Islamic University in Medina is also contributing to this by offering specialized Arabic language courses for non-native speakers, aiming to promote the global standing of the Arabic language.

    Hajj Management: A Digital and Humanitarian Triumph

    Saudi Arabia’s approach to Hajj management is a cornerstone of its national development under Vision 2030, transforming the sacred pilgrimage into a highly organized and digitally integrated experience that also serves as a significant cultural and humanitarian gathering. This year’s Hajj season was marked by unprecedented success and distinction due to an integrated and advanced system.

    Key aspects of Hajj management include:

    • New Regulations and Streamlined Procedures: The Ministry of Hajj and Umrah has implemented new regulations for Umrah visa applicants, including mandatory confirmed hotel bookings in Mecca and Medina and electronic approval of bookings via the “Nusuk” application. These measures require the booking dates to match the pilgrim’s entry and exit timings in the Kingdom, and hotels must be licensed by the Civil Defense and the Ministry of Tourism. These steps are part of the Ministry’s efforts to enhance the quality of services and streamline the Umrah system for pilgrims worldwide, ultimately benefiting the pilgrims.
    • Digital Integration and Smart Management: The Kingdom has heavily invested in digital solutions to manage the massive influx of pilgrims. The “Nusuk” smart card, alongside smart crowd management and shuttle transport systems like the Al-Mashaaer train, has significantly contributed to the smooth movement of pilgrims and the prevention of irregular Hajj. The “Nusuk” smart card particularly aided in streamlining services and connecting pilgrim data within a unified system, reducing waiting times at entry points.
    • Comprehensive Services and Infrastructure Development: Hajj management focuses on providing extensive services to pilgrims from their arrival until departure. This includes:
    • Royal Guest Programs: The Ministry of Islamic Affairs facilitated the departure of 2,443 “King’s Guests” pilgrims from over 100 countries, providing them with integrated services after they completed their rituals and visited the Prophet’s Mosque. Pilgrims consistently expressed their gratitude for the comprehensive care and facilities provided within this framework.
    • Logistical Support and Facilities: Riyadh Municipality alone provided services to over 29,000 pilgrims across 6 centers in its governorates, offering essential medical examinations to ensure their safety. This involved the participation of 82 governmental and private entities and over 2,029 volunteers. Services included distributing over 18,000 meals, 84,450 kg of dates, 6,329 liters of water, and 52,043 gifts.
    • Border Operations: Border Guards at various crossings, such as Al-Wadiah in Najran, worked to facilitate smooth departure procedures for pilgrims, ensuring efficient security and guidance. Hajj cities, like the one at the Halat Ammar border crossing in Tabuk, offered high-quality services and logistical support, including the distribution of Holy Quran copies as a royal gift from the Custodian of the Two Holy Mosques King Salman.
    • Pilgrim Satisfaction: Egyptian Hajj mission officials noted that this year’s Hajj was among the “most successful and distinguished seasons,” praising the high level of organization, tranquility, and spirituality. Pilgrims recounted a smooth experience from arrival to farewell, expressing no fatigue due to the excellent organization and facilities.
    • Enhancing Pilgrim Experience: The new regulations are expected to lead to increased competitiveness among Umrah companies and higher transparency in transactions. This is projected to improve the overall experience for pilgrims, despite potential increases in package prices due to heightened costs. The focus is on offering high-quality services to justify additional expenses and to block the path of unauthorized companies.
    • Cultural and Humanitarian Dimension: Hajj is not merely a spiritual journey but also a global cultural and humanitarian gathering, where Muslims from over 126 countries meet, showcasing the rich diversity within the Islamic nation. The Kingdom’s efforts in managing Hajj reaffirm its role as a global hub for all Islamic nations, embodying generosity, organization, and mutual respect. Eid al-Adha, intrinsically linked to Hajj, reinforces spiritual and social solidarity across diverse Muslim cultures, with the Kingdom facilitating organized sacrificial animal slaughter for distribution to the needy in over 30 countries.
    • Leadership Oversight and Vision 2030 Alignment: The success of Hajj is attributed to the continuous follow-up and directives from the Custodian of the Two Holy Mosques and the Crown Prince. These efforts align with Vision 2030’s objectives, which include elevating the level of life quality and providing a flourishing and sustainable city environment. The Kingdom’s role in Hajj management is a clear demonstration of its “soft diplomacy”, leveraging culture, education, and knowledge exchange to build sustainable peace.

    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog

  • Ways To Boost Progesterone Naturally

    Ways To Boost Progesterone Naturally

    Hormonal harmony is one of the most overlooked yet critical aspects of optimal health, particularly for women. While estrogen often steals the spotlight, progesterone plays a vital counterbalancing role—one that affects everything from fertility to mood stability. Low levels of progesterone can quietly wreak havoc, leading to irregular periods, insomnia, anxiety, and even difficulty conceiving. It’s time we gave this underrated hormone the attention it deserves.

    Progesterone is far more than a pregnancy hormone. It regulates the menstrual cycle, supports thyroid function, influences neurotransmitters like GABA, and helps maintain a sense of emotional equilibrium. As Dr. Sara Gottfried explains in The Hormone Cure, “Progesterone is the peacekeeper of your hormones, calming your brain, balancing your mood, and ensuring your body feels safe.” Natural approaches to support this hormone can offer long-term benefits without the risks associated with synthetic hormone replacement therapy.

    In this post, we’ll delve into 20 research-backed, holistic strategies to naturally elevate progesterone levels. From nutrition and herbs to lifestyle and mindset shifts, these suggestions are aimed at the educated reader who values science, wisdom, and practical application. Whether you’re navigating perimenopause, seeking to optimize fertility, or simply yearning for balance, these methods offer a roadmap rooted in both traditional wisdom and contemporary endocrinology.


    1- Nourish with Healthy Fats

    One of the foundations of hormonal health is adequate fat intake—specifically, the consumption of essential fatty acids. Progesterone, like all steroid hormones, is synthesized from cholesterol. Without sufficient dietary fat, the body struggles to produce the hormones it needs. Avocados, olive oil, coconut oil, and pasture-raised animal fats provide the building blocks required for optimal hormone synthesis.

    Dr. Jolene Brighten, author of Beyond the Pill, emphasizes that “healthy fats don’t make you fat—they make your hormones.” Omega-3 fatty acids, particularly EPA and DHA found in wild-caught salmon and flaxseeds, also help reduce inflammation that can impair hormone production. Including these fats daily not only supports progesterone but improves brain function, mood, and cardiovascular health.


    2- Manage Stress Effectively

    Chronic stress is a stealthy saboteur of progesterone. When the body is under constant pressure, it diverts resources toward producing cortisol at the expense of progesterone—a phenomenon known as the “pregnenolone steal.” Over time, this imbalance leads to hormonal dysregulation, fatigue, and reproductive issues.

    Adopting effective stress management techniques—such as mindfulness meditation, deep breathing, or nature immersion—can help restore hormonal balance. As Dr. Christiane Northrup states in Women’s Bodies, Women’s Wisdom, “When we address our stress, we free our bodies to heal.” Prioritizing sleep and setting boundaries are also crucial strategies in supporting your body’s ability to produce sufficient progesterone.


    3- Balance Blood Sugar

    Stable blood sugar is essential for overall hormonal health. When insulin spikes and crashes due to a high-sugar or refined carbohydrate diet, it can disrupt ovarian function and inhibit progesterone production. Consistently elevated insulin levels also promote higher androgen levels, which can further offset the balance of estrogen and progesterone.

    To maintain healthy blood sugar, prioritize whole foods rich in fiber, protein, and healthy fats. Avoid excessive caffeine and processed snacks that can cause insulin surges. Books like The Glucose Revolution by Jessie Inchauspé offer practical and scientifically-backed strategies to smooth out blood sugar levels, indirectly supporting the body’s natural hormone rhythm.


    4- Embrace Herbal Allies

    Nature provides a pharmacy of botanicals that gently support progesterone. Vitex agnus-castus (chasteberry) is one of the most renowned herbs for stimulating the pituitary gland to increase luteinizing hormone, thereby encouraging progesterone production. This herb has a long-standing reputation in traditional European medicine for regulating menstrual cycles.

    Maca root, another adaptogen, supports the entire endocrine system and helps restore hormonal balance, especially during perimenopause. As herbalist Aviva Romm notes in Hormone Intelligence, “Herbs are intelligent medicine—they work with the body rather than forcing a reaction.” It’s advisable to work with a qualified herbalist to tailor the approach to your individual needs.


    5- Ensure Sufficient Vitamin B6

    Vitamin B6 plays a crucial role in progesterone synthesis, particularly in the luteal phase of the menstrual cycle. It aids in the production of neurotransmitters that regulate mood and hormone signaling. Deficiency in B6 can lead to PMS symptoms, irritability, and insufficient progesterone levels.

    Foods rich in B6 include poultry, bananas, spinach, and sunflower seeds. Supplementation may be beneficial, particularly for women on hormonal birth control, which depletes B6 levels. Functional medicine practitioners often recommend P5P (pyridoxal-5-phosphate), the active form of B6, for better bioavailability.


    6- Avoid Estrogen Dominance

    When estrogen levels are disproportionately high relative to progesterone, symptoms such as bloating, mood swings, and heavy periods can occur. This imbalance can result from environmental xenoestrogens found in plastics, pesticides, and personal care products, all of which mimic estrogen in the body.

    Reducing exposure to these endocrine disruptors is essential. Choose glass over plastic, opt for organic produce, and use natural cosmetics. As Dr. Elizabeth Plourde highlights in Hormone Heresy, environmental estrogens are a silent factor in modern hormone disruption and require proactive management.


    7- Prioritize Quality Sleep

    Sleep is not merely rest—it is a biological necessity for hormone regulation. The body releases luteinizing hormone (which stimulates progesterone production) primarily at night. Poor sleep interferes with this cycle, leading to lower levels of progesterone and increased stress hormone output.

    Aim for 7–9 hours of uninterrupted sleep in a dark, cool room. Establish a calming bedtime routine and limit blue light exposure in the evening. Sleep researcher Dr. Matthew Walker, in Why We Sleep, underscores that “sleep is the single most effective thing we can do to reset our brain and body health.”


    8- Support Thyroid Function

    The thyroid and reproductive systems are intimately connected. An underactive thyroid (hypothyroidism) is often accompanied by low progesterone levels, due to its effects on ovulation and metabolism. Supporting thyroid health can, therefore, indirectly enhance progesterone.

    Ensure adequate intake of selenium, iodine, and zinc—key nutrients for thyroid hormone production. Sea vegetables, Brazil nuts, and shellfish are excellent food sources. Functional tests like Free T3, Free T4, and thyroid antibodies can provide a more nuanced picture of thyroid health and help guide treatment.


    9- Exercise Wisely

    Exercise, when done in moderation, enhances hormonal balance. It improves insulin sensitivity, reduces stress, and supports circulation—all factors that can boost progesterone. However, excessive or high-intensity exercise can lead to elevated cortisol and disrupted ovulation.

    Opt for moderate activities such as brisk walking, swimming, or yoga, particularly during the luteal phase of your cycle. Dr. Lara Briden in The Period Repair Manual advises that “the best exercise for hormonal health is the one you can recover from.” Listening to your body’s signals is critical.


    10- Eat Cruciferous Vegetables

    Cruciferous vegetables such as broccoli, cauliflower, and kale contain indole-3-carbinol, a compound that supports liver detoxification of excess estrogen. This helps restore the proper balance between estrogen and progesterone.

    These vegetables also contain sulforaphane, a phytochemical known to activate antioxidant pathways and reduce inflammation. Regular consumption supports the liver’s Phase 1 and 2 detoxification processes, aiding in the clearance of hormonal metabolites and promoting overall endocrine health.


    11- Detox Your Environment

    Daily exposure to endocrine disruptors can impair progesterone production. From BPA in receipts to phthalates in fragrances, these chemicals are ubiquitous yet avoidable. They can mimic or interfere with hormone signaling, leading to imbalances.

    Switch to glass or stainless steel containers, use fragrance-free cleaning products, and check the Environmental Working Group (EWG) database for safer personal care options. Detoxifying your environment is a practical step toward preserving hormonal integrity in a modern world.


    12- Maintain a Healthy Weight

    Excess adipose tissue can convert androgens into estrogens, tipping the hormonal scale and reducing progesterone levels. At the same time, being underweight may impair ovulation, leading to insufficient progesterone.

    Maintaining a healthy weight through balanced nutrition and mindful movement supports hormonal homeostasis. As Dr. Mark Hyman writes in The Blood Sugar Solution, “Fat is not inert—it’s an active endocrine organ.” Keeping it in check is critical for progesterone harmony.


    13- Reduce Alcohol Consumption

    Alcohol can disrupt liver function, impair detoxification of estrogen, and affect the endocrine system. Chronic consumption also depletes key nutrients like magnesium and B vitamins that are essential for progesterone synthesis.

    Moderation is key. Consider limiting alcohol to occasional, small servings—preferably organic wines or clear spirits. Replacing alcohol with adaptogenic teas or mocktails can be both enjoyable and beneficial for hormone support.


    14- Use Natural Progesterone Cream (With Guidance)

    Bioidentical progesterone creams derived from wild yam can be a gentle option for women with significantly low levels. These topical treatments should be used under professional guidance to ensure proper dosing and timing within the menstrual cycle.

    Books like What Your Doctor May Not Tell You About Menopause by Dr. John Lee advocate for natural progesterone as a safer alternative to synthetic hormones. Always test hormone levels before beginning any regimen to tailor it to your individual profile.


    15- Limit Caffeine Intake

    Excessive caffeine can elevate cortisol levels and interfere with progesterone production. It may also affect blood sugar regulation, another indirect pathway by which hormone balance is impacted.

    Switching to herbal teas or matcha can reduce caffeine load while still offering an energy boost. Consider alternatives like tulsi, chamomile, or rooibos, which have calming effects and support adrenal health.


    16- Support Liver Health

    The liver is the body’s primary detox organ, including the metabolism of hormones. When overburdened by toxins or poor diet, it cannot efficiently clear excess estrogen, leading to imbalances that suppress progesterone.

    Milk thistle, dandelion root, and bitter greens support liver function naturally. Ensure hydration and consider intermittent fasting or a seasonal cleanse to give your liver a break. As T.S. Wiley explains in Lights Out, “Hormonal health begins with hepatic health.”


    17- Track Your Menstrual Cycle

    Awareness is power. Tracking your cycle helps identify signs of ovulation, luteal phase length, and potential progesterone deficiency. Apps, basal body temperature charts, and cervical mucus observation offer valuable insights.

    Consistent charting empowers you to notice shifts over time and make informed decisions. It also aids healthcare providers in diagnosing and addressing underlying issues effectively. As the saying goes, “What gets measured gets managed.”


    18- Eat Enough Calories

    Caloric restriction, whether intentional or not, can halt ovulation and reduce progesterone levels. The body perceives low calorie intake as a threat and shifts resources away from reproduction to survival.

    Ensure meals are nutrient-dense and consistent, particularly during times of stress or high activity. Eating in alignment with your cycle can further support hormonal rhythms—fueling more during the luteal phase when progesterone peaks.


    19- Address Underlying Health Conditions

    Polycystic ovary syndrome (PCOS), hypothyroidism, and adrenal dysfunction can all contribute to low progesterone. Treating these root causes is essential rather than merely managing symptoms.

    Functional testing and holistic treatment plans—including dietary adjustments, supplements, and targeted therapies—offer a comprehensive path forward. Books like The Period Repair Manual provide protocols that combine conventional and natural approaches.


    20- Stay Consistent and Patient

    Hormonal changes take time. The endocrine system operates on feedback loops and rhythms that are not easily rushed. Patience, consistency, and self-compassion are essential virtues on this journey.

    As Dr. Aviva Romm affirms, “Healing hormones is a marathon, not a sprint.” With diligent care, informed decisions, and a supportive lifestyle, your body can and will find its natural balance.


    21- Progesterone’s Role in the Body

    Progesterone is fundamental to the female reproductive system, but its functions extend far beyond fertility. It prepares the uterine lining for implantation, stabilizes menstrual cycles, and plays a crucial role in mood regulation, brain function, and immune modulation. Without sufficient levels, the body may struggle with anxiety, poor sleep, and inflammatory conditions.

    Moreover, progesterone counterbalances estrogen, preventing issues such as endometrial hyperplasia. In The Hormone Reset Diet, Dr. Sara Gottfried underscores that “progesterone is the hormone of resilience, helping women adapt, survive, and thrive.” Understanding its multifaceted role underscores why maintaining optimal levels is a cornerstone of women’s health.


    22- Corpus Luteum

    The corpus luteum is a temporary endocrine gland formed after ovulation, which secretes progesterone during the second half of the menstrual cycle. Its formation is essential for the initiation of progesterone production, and any dysfunction in this process can lead to insufficient levels and luteal phase defects.

    Disorders that affect ovulation—such as PCOS or thyroid imbalance—can impair corpus luteum development. As reproductive endocrinologist Dr. Jerilynn Prior explains in her research, “the integrity of the corpus luteum determines the adequacy of progesterone.” Supporting ovulation naturally ensures the proper formation of this crucial gland.


    23- Peak Progesterone

    Progesterone levels naturally rise after ovulation and typically peak around day 21 in a standard 28-day cycle. This surge supports implantation and maintains the uterine lining. A flat or inadequate peak often signals anovulation or luteal insufficiency.

    Tracking basal body temperature, using ovulation kits, or measuring mid-luteal serum progesterone levels (around 7 days post-ovulation) can confirm if you’re reaching a healthy peak. Understanding your unique hormonal rhythm is vital for both symptom management and fertility awareness.


    24- Fluid Retention

    Fluid retention is a common symptom of hormonal imbalance, often associated with insufficient progesterone. This hormone acts as a natural diuretic by stimulating the kidneys to excrete sodium and water. When levels are low, bloating and puffiness may occur, especially premenstrually.

    Addressing fluid retention involves correcting hormonal imbalances, reducing sodium intake, and supporting liver and kidney function. Magnesium-rich foods and herbal teas like dandelion can also help gently reduce bloating while supporting overall hormone health.


    25- Estrogen Dominance and Heavy Periods

    Estrogen dominance occurs when estrogen levels are high relative to progesterone. This imbalance often leads to heavy or prolonged menstrual bleeding, breast tenderness, and mood instability. It can stem from environmental xenoestrogens, liver overload, or chronic anovulation.

    Balancing this dynamic requires both reducing excess estrogen and enhancing progesterone production. As Dr. Marilyn Glenville notes in Natural Solutions to Hormone Imbalance, “progesterone acts as a natural antagonist to estrogen, calming its stimulating effects.” A dual approach ensures optimal menstrual health.


    26- What Does Low Progesterone Look Like?

    Low progesterone can manifest in subtle yet disruptive ways—irregular or short cycles, anxiety, sleep disturbances, and mid-cycle spotting. It’s often misdiagnosed or overlooked, especially in early perimenopause or in women with high stress.

    A comprehensive hormonal assessment, including mid-luteal progesterone testing, can help clarify if low levels are the root cause. Listening to the body’s signals—particularly changes in the menstrual cycle—is the first step toward targeted, effective intervention.


    27- Fertility Issues

    Progesterone is vital for conception and early pregnancy maintenance. Without sufficient levels post-ovulation, implantation becomes difficult, and miscarriage risk increases. Recurrent pregnancy loss is often linked to a luteal phase defect—low progesterone during the implantation window.

    Supporting fertility holistically involves ovulation tracking, stress reduction, and addressing nutritional deficiencies. Books like It Starts With the Egg by Rebecca Fett delve into the nuanced interplay between progesterone and reproductive success, providing actionable insights.


    28- Menopause

    As women transition into menopause, progesterone levels decline sharply—often faster than estrogen. This hormonal shift can result in symptoms like sleep disturbances, hot flashes, and increased anxiety. Unlike estrogen, which is still produced by fat cells post-menopause, progesterone production nearly ceases.

    Bioidentical progesterone or herbal support can ease this transition. Experts like Dr. Anna Cabeca recommend adaptogens, stress management, and liver support to maintain balance. Menopause doesn’t have to mean hormonal chaos—with the right tools, it can be a period of renewal.


    29- Increase Progesterone Naturally

    Boosting progesterone naturally is achievable through targeted nutrition, stress management, and herbal medicine. Emphasis on healthy fats, essential nutrients like B6 and magnesium, and hormone-friendly herbs such as Vitex can all support the body’s own production mechanisms.

    Consistency is key. Implementing small, sustainable changes across diet, movement, sleep, and emotional health creates an environment where the endocrine system can flourish. Patience, paired with knowledge, leads to real and lasting change.


    30- Healthy Fats

    Healthy fats form the structural base of all steroid hormones, including progesterone. Cholesterol is the precursor, making dietary fats not just beneficial but essential. Incorporating ghee, grass-fed butter, fatty fish, and nuts supports both adrenal and reproductive hormone production.

    As functional nutritionist Alisa Vitti points out in WomanCode, “Fear of fat has left many women hormonally starved.” Reclaiming healthy fat intake is a vital step toward rebalancing your hormonal ecosystem.


    31- Nuts and Seeds

    Nuts and seeds are rich in zinc, selenium, magnesium, and vitamin E—all crucial for progesterone production. Sunflower seeds, pumpkin seeds, and walnuts support luteal phase function and reduce inflammation, making them perfect for seed cycling practices.

    These powerhouses also provide plant-based proteins and essential fatty acids. Regularly incorporating them into meals and snacks contributes not only to hormonal health but also to cardiovascular and neurological well-being.


    32- Pituitary Function

    The pituitary gland governs hormonal cascades, including the release of luteinizing hormone (LH), which prompts progesterone production post-ovulation. Dysfunction here—whether from chronic stress or nutritional deficiency—can disrupt the entire endocrine system.

    Support pituitary function with adaptogens like ashwagandha and rhodiola, ensure adequate protein intake, and prioritize circadian rhythm alignment. Restoring this master gland’s function is foundational for optimal hormonal health.


    33- Progesterone Levels

    Understanding your progesterone levels gives you a window into your reproductive and overall health. Mid-luteal blood tests (usually day 21 of a 28-day cycle) offer the most accurate assessment. Levels below 10 ng/mL often indicate luteal phase issues.

    Work with a practitioner skilled in functional endocrinology to interpret results and guide appropriate intervention. Rechecking levels after lifestyle and nutritional changes can show progress and guide further support.


    34- Chocolate

    Dark chocolate, particularly varieties with 70% cacao or higher, contains magnesium and antioxidants that support stress reduction and hormonal regulation. In moderation, it can positively impact mood and even support sleep quality—both vital for progesterone synthesis.

    Its mood-enhancing properties also support the limbic brain, reducing cortisol and indirectly preserving progesterone. Choose fair trade, low-sugar options for the greatest benefit.


    35- Chicken

    Chicken is a rich source of vitamin B6 and amino acids like tryptophan, which support both progesterone synthesis and neurotransmitter balance. Incorporating organic, hormone-free poultry supports clean, high-quality protein intake.

    Lean animal proteins also help stabilize blood sugar and promote ovulation. Balanced meals containing chicken and fiber-rich vegetables provide sustained energy and hormonal support throughout the day.


    36- Blood Circulation

    Good circulation is essential for hormone transport and nutrient delivery to the ovaries and endocrine glands. Sedentary lifestyles can stagnate blood flow, impairing ovulation and reducing progesterone output.

    Exercise, hydration, and circulation-boosting herbs like ginger and cayenne can enhance vascular health. Massage and dry brushing are additional supportive tools to stimulate lymphatic and circulatory systems.


    37- Oats

    Oats are a slow-releasing carbohydrate that supports stable blood sugar and contains minerals like zinc and magnesium. These nutrients are integral for hormone production and stress resilience.

    They also provide beta-glucans, which support immune function and reduce systemic inflammation. Start your day with oats topped with seeds and berries for a progesterone-friendly breakfast.


    38- Amino Acids

    Amino acids are the building blocks of all hormones. Specific ones—like tyrosine, arginine, and tryptophan—support endocrine signaling and neurotransmitter production, which influence hormonal cascades.

    Adequate protein from varied sources (meat, legumes, eggs, quinoa) ensures that the body can synthesize progesterone efficiently. Without them, hormone production becomes sluggish and impaired.


    39- Maintain a Healthy Weight

    A balanced weight ensures optimal hormonal feedback. Both obesity and being underweight can inhibit ovulation and disturb progesterone levels. Body fat affects estrogen levels, which in turn modulate progesterone.

    Focus on nutrient density over calorie restriction. A Mediterranean-style diet rich in plants, healthy fats, and quality proteins promotes hormonal homeostasis.


    40- Don’t Overdo Exercise

    While movement is medicine, overexercising can spike cortisol and suppress ovulation, leading to lower progesterone. High-intensity routines without adequate recovery can be detrimental to hormonal balance.

    Incorporate gentler forms of exercise like pilates, stretching, and walking. Periodize your workouts to match your cycle—more intensity in the follicular phase, restorative practices in the luteal.


    41- Stress Reduction

    Unmitigated stress shifts hormone production toward cortisol and away from progesterone. Chronic stress impairs sleep, digestion, and immune health—factors intimately tied to hormonal output.

    Meditation, journaling, breathwork, and connection with community are powerful stress buffers. As Gabor Maté notes in When the Body Says No, “The biology of stress is the biology of disease.” Healing stress is healing hormones.


    42- Blood Sugar Levels

    Stable blood sugar ensures balanced insulin, which in turn supports ovulation and progesterone production. Insulin resistance, on the other hand, promotes estrogen dominance and suppresses fertility.

    Eat balanced meals every 3–4 hours, minimize refined sugar, and include fiber, protein, and fat at each meal. Continuous glucose monitoring (CGM) devices are now available for real-time feedback.


    43- Chaste Berry (Vitex)

    Vitex is a premier herb for stimulating LH and supporting progesterone. It’s particularly useful in cases of luteal phase deficiency and irregular cycles. Research shows it may be as effective as some pharmaceutical options in treating PMS.

    Use under the supervision of an herbalist or naturopath, as dosage and timing matter. Its effects are cumulative—most women see results within 2–3 months of consistent use.


    44- Magnesium

    Magnesium is vital for hormone production, stress management, and detoxification. It supports the hypothalamus-pituitary-ovarian axis and reduces symptoms of PMS and low progesterone.

    Leafy greens, pumpkin seeds, and epsom salt baths are rich sources. Magnesium glycinate and citrate are well-absorbed forms for supplementation.


    45- B Vitamins

    B-complex vitamins, particularly B6, B12, and folate, support neurotransmitter production, hormone metabolism, and energy synthesis. They are indispensable for progesterone creation and ovulatory function.

    Sources include animal products, leafy greens, and whole grains. Methylated forms are preferred, especially in individuals with MTHFR gene variations.


    46- Vitamin C

    Vitamin C enhances progesterone by supporting adrenal health and reducing oxidative stress. It’s also involved in the repair of ovarian tissue and luteal phase support.

    Found abundantly in citrus fruits, bell peppers, and strawberries, it’s easy to incorporate daily. A supplement of 500–1000mg daily can offer added support, especially under stress.


    47- Acupuncture

    Acupuncture improves blood flow to the ovaries, regulates the menstrual cycle, and reduces stress hormones. Clinical studies have shown it can improve ovulation and support progesterone levels.

    Practitioners of Traditional Chinese Medicine (TCM) often use it in conjunction with herbs and diet to restore hormonal balance holistically.


    48- Massage

    Therapeutic massage stimulates lymphatic drainage, reduces cortisol, and enhances circulation—all supportive of hormonal health. Abdominal massage (Maya or Arvigo techniques) specifically targets reproductive organs.

    Regular massage not only promotes physical well-being but also helps release emotional tension stored in the body—creating a more receptive state for hormonal harmony.


    49- Chiropractic Care

    Misalignments in the spine can affect nervous system signaling, including to the endocrine system. Chiropractic adjustments may improve communication between the brain and reproductive organs.

    This form of care should be seen as complementary—when combined with nutrition and stress reduction, it contributes to holistic hormone restoration.


    50- Overall Well-being

    True hormonal health is a reflection of overall well-being—emotional, physical, and spiritual. It requires intentional living, regular self-reflection, and continuous adaptation to life’s phases.

    By approaching progesterone support from a whole-person perspective, you create a foundation not only for hormonal balance but for vitality and resilience in every area of life.


    Conclusion

    Progesterone is not just a fertility hormone—it is a powerful modulator of physical and emotional well-being. Through a combination of nutritional wisdom, botanical support, stress management, and body-awareness practices, you can elevate your progesterone levels and restore harmony within your hormonal ecosystem. Healing naturally requires time and patience, but it also offers profound and lasting results. By cultivating balance from the inside out, you’re not just managing symptoms—you’re thriving in your full potential.

    Progesterone is a cornerstone of women’s health, influencing everything from fertility to emotional stability. By embracing a holistic approach that combines dietary choices, lifestyle adjustments, herbal allies, and mindful self-care, it’s entirely possible to restore and elevate progesterone naturally. The body has an innate intelligence, and when we support it with patience and precision, remarkable healing can occur. Remember, true hormone balance is not just a destination—it’s a dynamic, lifelong conversation with your body.

    Bibliography

    1. Gottfried, Sara. The Hormone Reset Diet: Heal Your Metabolism to Lose Up to 15 Pounds in 21 Days. HarperOne, 2015.

    2. Glenville, Marilyn. Natural Solutions to Hormone Imbalance. Duncan Baird Publishers, 2014.

    3. Fett, Rebecca. It Starts With the Egg: How the Science of Egg Quality Can Help You Get Pregnant Naturally, Prevent Miscarriage, and Improve IVF Success. Franklin Fox Publishing, 2014.

    4. Vitti, Alisa. WomanCode: Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex Drive, and Become a Power Source. HarperOne, 2013.

    5. Cabeca, Anna. The Hormone Fix: Burn Fat Naturally, Boost Energy, and Stop Hot Flashes, the Keto-Green Way. Ballantine Books, 2019.

    6. Maté, Gabor. When the Body Says No: Exploring the Stress-Disease Connection. Vintage Canada, 2003.

    7. Prior, Jerilynn C. “Progesterone for Treatment of Menstrual Cycle-Related Problems.” Women’s Health (London), vol. 4, no. 2, 2008, pp. 113–123.

    8. Northup, Christiane. The Wisdom of Menopause: Creating Physical and Emotional Health and Healing During the Change. Bantam, 2012.

    9. Brighten, Jolene. Beyond the Pill: A 30-Day Program to Balance Your Hormones, Reclaim Your Body, and Reverse the Dangerous Side Effects of the Birth Control Pill. HarperOne, 2019.

    10. Braly, James, and Jonathan Wright. Natural Hormone Replacement for Women Over 45. Keats Publishing, 1997.

    11. Romm, Aviva. Hormone Intelligence: The Complete Guide to Calming Hormone Chaos and Restoring Your Body’s Natural Blueprint for Well-Being. HarperOne, 2021.

    12. Christiane Northrup, M.D. Women’s Bodies, Women’s Wisdom: Creating Physical and Emotional Health and Healing. Bantam, 2010.

    13. Stöppler, Melissa Conrad. “Progesterone: Function, Levels, and Effects.” MedicineNet, WebMD LLC, 2020.

    14. Whitaker, Julian. Hormone Optimization: Restore Vitality, Energy, and Libido the Natural Way. Health Communications Inc, 2012.

    15. Peat, Raymond. “Progesterone in Orthomolecular Medicine.” International Journal of Vitamin and Nutrition Research, 1983.

    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog

  • Mastering Personal Branding: Tell Your Story Right

    Mastering Personal Branding: Tell Your Story Right

    In today’s hyper-connected world, the story you tell about yourself often travels further and faster than you do. Personal branding is no longer optional—it’s a strategic necessity. Whether you’re an entrepreneur, a professional climbing the corporate ladder, or a thought leader, how you shape your narrative directly influences your opportunities, relationships, and credibility.

    The power of personal branding lies in authenticity—telling your story in a way that resonates with others while staying true to who you are. The challenge isn’t just knowing yourself but expressing that self with clarity, confidence, and consistency. According to Jeff Bezos, “Your brand is what other people say about you when you’re not in the room.” This underscores the importance of actively shaping your personal narrative rather than letting it evolve by chance.

    This guide is your roadmap to mastering personal branding through strategic storytelling. It draws from thought leaders such as Seth Godin and Daniel Pink, weaving together timeless principles with modern insights. Whether you’re just starting or refining your identity, each section offers actionable strategies to help you communicate your value and purpose with precision.


    1- Self-Awareness: Know Thyself

    Understanding yourself is the foundation of every great personal brand. Before telling your story to the world, you must be intimately familiar with your core values, strengths, passions, and purpose. Self-reflection helps uncover what makes you distinct—what Simon Sinek calls your “Why.” This self-knowledge fuels confidence and authenticity, qualities essential for an influential personal presence. Without this clarity, your message risks being inconsistent or inauthentic.

    A deep level of self-awareness also helps you align your personal brand with your long-term goals. Think of it as a compass guiding your decisions, behavior, and messaging. Books like Emotional Intelligence by Daniel Goleman emphasize that knowing your emotional triggers and strengths can improve how you present yourself under pressure, creating a more compelling and consistent image.


    2- Define Your Brand Purpose

    A clear brand purpose answers the question: “Why do I do what I do?” It isn’t just about career goals—it’s about the value you bring to others. This purpose serves as the backbone of your narrative. It reflects your mission and gives your brand a sense of direction. When people connect with a sense of purpose, they’re more likely to trust and follow you.

    Your brand purpose should be more than aspirational fluff; it must be actionable and demonstrable. Referencing Jim Collins’ Good to Great, great leaders define their “hedgehog concept”—the intersection of what they’re deeply passionate about, what they can be best in the world at, and what drives their economic engine. That kind of clarity creates magnetic storytelling.


    3- Craft a Compelling Origin Story

    Every personal brand needs an origin story—where you started, the challenges you faced, and how those experiences shaped you. A well-told origin story creates an emotional connection with your audience. It humanizes your brand, making it relatable and memorable. People don’t follow perfection; they follow resilience, vision, and transformation.

    Craft your story with narrative structure: a beginning, a conflict, and a resolution. Use vivid language and emotion to bring it to life. As Donald Miller outlines in Building a StoryBrand, make yourself the guide, not the hero, in your story—help your audience see how your journey can illuminate their path.


    4- Identify Your Audience

    Effective branding requires a deep understanding of your audience. Who are they? What do they care about? What problems are they facing? Tailoring your message to resonate with their needs builds relevance and connection. Knowing your audience also helps you decide the tone, platform, and content that will best reach them.

    When you understand your audience, you move from generic communication to laser-focused storytelling. Seth Godin, in This Is Marketing, reminds us: “Everyone is not your customer.” Defining your niche audience allows you to speak directly to their hearts and minds, making your brand more influential and trustworthy.


    5- Establish Your Unique Value Proposition

    Your unique value proposition (UVP) defines what sets you apart from others in your field. It’s the fusion of your strengths, experience, and values into a clear statement of what you offer. Your UVP should answer: “Why should someone choose to work with, hire, or follow me?”

    Make your UVP visible across your digital presence—LinkedIn, personal website, or business card. As branding expert Marty Neumeier emphasizes in The Brand Gap, differentiation is the essence of branding. If you can’t articulate your uniqueness, your audience won’t be able to either.


    6- Develop a Personal Brand Statement

    A personal brand statement is a succinct summary of who you are, what you do, and what makes you unique. Think of it as your professional headline. This statement should be short, sharp, and memorable—something you can use in bios, networking events, and online platforms.

    This statement isn’t static—it should evolve as you grow. However, it must remain anchored in authenticity and aligned with your values. Books like Reinventing You by Dorie Clark offer frameworks for crafting these statements to communicate impact and intention in a competitive landscape.


    7- Build a Strong Digital Presence

    In a digital-first world, your online presence often precedes your physical one. Your digital footprint should reflect your personal brand across platforms—LinkedIn, Twitter, Medium, or your own website. Each touchpoint should communicate a consistent message and tone.

    Ensure your digital presence is professional, up-to-date, and visually coherent. Regularly share insights, opinions, and content that align with your brand message. Cal Newport in Digital Minimalism warns against noise—focus on meaningful interactions rather than superficial impressions.


    8- Use Storytelling in Communication

    Storytelling turns abstract concepts into engaging narratives. Whether you’re giving a talk, writing a post, or networking, embed stories that illustrate your values and journey. Stories evoke emotion and make information more digestible and memorable.

    Don’t just share what happened—share what it meant. Why did it change you? What did you learn? Nancy Duarte’s Resonate explores how storytelling creates empathy and moves people to action. As you master narrative skills, your communication will become more persuasive and enduring.


    9- Leverage Visual Branding

    Your visual identity—colors, typography, logo, photography—should reflect your personal brand. Visuals are often your audience’s first impression and can convey professionalism, creativity, or trustworthiness at a glance.

    Consistency in visuals enhances recognition and credibility. Books like Designing Brand Identity by Alina Wheeler provide principles for creating cohesive and strategic branding elements. Don’t overlook this step; people do judge books by their covers.


    10- Manage Your Reputation

    Reputation is your personal brand in action. It’s built through behavior, not just branding. Are you reliable? Ethical? Collaborative? People talk—and those conversations shape your perceived value. Your reputation must align with your brand narrative.

    Reputation management isn’t about controlling the narrative—it’s about embodying it. Stephen Covey’s The Speed of Trust reinforces that trust, once broken, is hard to rebuild. Proactively ask for feedback and address gaps between your intent and others’ perception.


    11- Build Thought Leadership

    Thought leadership is about contributing original insights and perspectives in your area of expertise. By writing articles, speaking at events, or participating in forums, you showcase not just knowledge, but wisdom. This builds authority and influence.

    To become a thought leader, you must engage in continuous learning and reflection. Read widely, stay current, and don’t be afraid to challenge status quos. Malcolm Gladwell’s Outliers illustrates how deep domain knowledge, paired with practice, leads to exceptional influence.


    12- Network with Purpose

    Networking is not about collecting contacts—it’s about cultivating meaningful relationships. When done with purpose, networking amplifies your brand through associations, collaborations, and endorsements. Be strategic in choosing circles that align with your goals and values.

    Offer value before asking for help. Build trust over time through authenticity and generosity. Keith Ferrazzi, in Never Eat Alone, highlights that true networking is about generosity, not manipulation. Build bridges, not transactional exchanges.


    13- Communicate Consistently

    Inconsistent communication confuses your audience. Your messaging—across social media, email, or public speaking—should carry the same voice, tone, and values. Consistency breeds familiarity, and familiarity breeds trust.

    Even when adapting your message for different platforms or audiences, the core of your story should remain the same. Refer to Contagious by Jonah Berger for insights on how consistent, emotionally resonant messaging becomes shareable and impactful.


    14- Monitor Feedback and Perception

    Personal branding is dynamic, and regular feedback helps you stay aligned with your audience. What do others perceive about you? Are they receiving the message you intend to send?

    Create systems for feedback—mentors, surveys, social media listening. Carol Dweck’s Mindset encourages staying open to growth; feedback isn’t criticism—it’s data. Let it inform your branding evolution.


    15- Embrace Authenticity

    Authenticity isn’t a branding trick—it’s the heart of it. Today’s audiences are more perceptive and skeptical than ever. Trying to be everything to everyone dilutes your message and damages trust.

    Stay grounded in your values and don’t be afraid to show vulnerability when appropriate. Brené Brown’s Daring Greatly emphasizes that authenticity is the birthplace of trust and connection. Real resonates. Fake repels.


    16- Stay Consistent Over Time

    Sporadic branding efforts won’t build momentum. Sustainable, long-term consistency across time cements your reputation. This applies to messaging, behavior, and online presence.

    Think of branding as gardening, not hunting—it takes time, patience, and care. James Clear’s Atomic Habits shows that small, consistent actions compound into remarkable outcomes. Make your brand a habit, not a campaign.


    17- Align Brand with Long-Term Goals

    Your personal brand should be a bridge to your future, not a reflection of your past. Regularly audit your brand message to ensure it supports your career and life goals. What got you here won’t necessarily get you there.

    Visionary branding requires foresight. Build a brand not just for who you are, but who you are becoming. Refer to Start with Why by Simon Sinek to ensure your branding remains purpose-driven and goal-aligned.


    18- Deal with Negative Branding

    No brand is immune to criticism or setbacks. How you respond defines your resilience. Owning mistakes, making amends, and communicating transparently can turn a branding crisis into a trust-building opportunity.

    Don’t delete the past—contextualize it. Show growth. Ryan Holiday’s The Obstacle Is the Way explores how adversity, when managed correctly, enhances narrative strength rather than weakens it.


    19- Personal Branding in Leadership

    Leaders don’t just manage—they inspire. A leader’s personal brand sets the tone for organizational culture and team trust. Your values, communication style, and vision must shine through every leadership act.

    Great leadership branding isn’t about being liked—it’s about being respected and trusted. John Maxwell’s Developing the Leader Within You explains that leadership begins with self-discipline and character, both essential to personal brand strength.


    20- Evolve with Intention

    Your personal brand should grow as you do. Life stages, experiences, and new insights will naturally shift your narrative. Evolution doesn’t mean abandoning your foundation—it means building on it with intention.

    Rebranding isn’t reinvention; it’s refinement. Tasha Eurich’s Insight shows how internal and external self-awareness guide intentional transformation. Stay adaptable but rooted, always aligning growth with purpose.


    21- Defining Your Personal Brand

    Defining your personal brand is the strategic act of clarifying who you are, what you stand for, and the impact you want to make. It’s more than a tagline—it’s a distilled essence of your professional identity and purpose. This clarity sets the direction for every interaction, from your résumé to your social media presence.

    Creating a personal brand requires intentionality. Start by identifying key traits, experiences, and aspirations that distinguish you. Use frameworks like Ikigai or the SWOT analysis to align your passions, strengths, and opportunities. As Tom Peters noted, “We are CEOs of our own companies: Me Inc.” Your brand begins the moment you decide to take ownership of your narrative.


    22- The Power of Authenticity

    Authenticity is magnetic. In a landscape crowded with polished personas and curated feeds, genuine voices stand out. Being authentic doesn’t mean oversharing; it means being truthful about your values, goals, and growth. Audiences crave honesty and connection—traits that foster trust and loyalty.

    The academic Brené Brown has consistently highlighted that “vulnerability is the birthplace of innovation, creativity, and change.” Authenticity encourages openness, which makes your brand more human and relatable. In a world full of noise, the real you is your competitive edge.


    23- Creating a Consistent Visual Identity

    Your visual identity is the aesthetic language of your brand. It includes your color palette, logo, typography, imagery, and layout style. A cohesive and consistent visual brand builds recognition, reinforces professionalism, and strengthens your overall credibility.

    Consistency across platforms—whether it’s your LinkedIn banner or email signature—builds trust. Refer to How to Style Your Brand by Fiona Humberstone for guidance on selecting visuals that reflect your personality and industry. Remember, your visuals should amplify your message, not distract from it.


    24- Leveraging Social Media Effectively

    Social media is an amplifier—when used correctly, it can exponentially grow your reach and influence. Each platform has its tone: LinkedIn is professional, Instagram is visual, Twitter (now X) is conversational. Tailor your content accordingly while keeping your core message consistent.

    Focus on value-driven engagement over vanity metrics. Join conversations, share insights, and showcase projects. Gary Vaynerchuk’s Jab, Jab, Jab, Right Hook reminds us that social media success hinges on giving before asking—contribute consistently before promoting yourself.


    25- Crafting Compelling Content

    Content is the currency of credibility. Through blogs, podcasts, videos, or newsletters, you demonstrate expertise, share stories, and engage with your audience meaningfully. Compelling content educates, entertains, or inspires—it rarely just informs.

    Create content that aligns with your brand pillars and answers your audience’s questions. Use tools like storytelling frameworks, content calendars, and SEO optimization. Refer to Ann Handley’s Everybody Writes to master tone, clarity, and narrative flow in personal brand content.


    26- Networking with Impact

    Effective networking is not about volume; it’s about alignment and intention. Seek relationships that are mutually beneficial and aligned with your values and goals. Show genuine interest, listen actively, and follow up with purpose.

    Strategic networking includes attending niche events, engaging in mastermind groups, and using platforms like LinkedIn to foster professional dialogue. As Herminia Ibarra writes in Act Like a Leader, Think Like a Leader, leadership and career advancement often arise from the strength of our networks.


    27- Managing Your Online Reputation

    Your digital footprint is often someone’s first impression of you. Regularly audit your online presence by Googling yourself and reviewing content for alignment with your brand. Outdated or inappropriate posts can harm credibility.

    Proactively build your digital reputation by contributing positively—write expert commentary, endorse peers, and engage in thought-provoking discussions. Consider reputation management platforms or alerts to stay informed of what’s being said about you online.


    28- Mastering the Elevator Pitch

    An elevator pitch is your brand in a nutshell—a concise, engaging, and persuasive summary of who you are and what you offer. In just 30 seconds, you should be able to express your professional identity with clarity and enthusiasm.

    Practice your pitch until it feels natural. Include your current role, unique value, and what you’re seeking or offering. Daniel H. Pink in To Sell Is Human emphasizes the art of clear, purpose-driven communication in personal and professional influence.


    29- Building a Personal Brand Toolkit

    Your toolkit includes resources and materials that support your personal brand: business cards, media kits, résumés, personal websites, and branded templates. These tools ensure consistency and professionalism across touchpoints.

    Invest in quality design and tailor your assets for different contexts. Use tools like Canva for visuals, Squarespace or WordPress for websites, and Notion for content planning. This toolkit should evolve with your goals and reflect your expertise.


    30- Navigating Career Transitions

    Personal branding is crucial during transitions—whether changing industries, roles, or returning to work. Your narrative should explain the shift with clarity and confidence, positioning it as growth, not confusion.

    Craft a brand story that connects your past experience to your new goals. Highlight transferable skills and lessons learned. Herminia Ibarra’s Working Identity is a valuable resource for those reinventing themselves professionally.


    31- Personal Branding in the Digital Age

    The digital age offers unprecedented platforms to build, refine, and scale your brand. From blogs to podcasts and webinars, you have the tools to reach a global audience. But the same tools amplify missteps, so intentionality is essential.

    Digital personal branding is about thought leadership, transparency, and consistency. Use analytics to refine your content strategy, and leverage digital storytelling to humanize your expertise. As Chris Anderson notes in TED Talks, digital storytelling done right can create global resonance.


    32- Showcasing Your Expertise

    Demonstrating expertise positions you as a go-to authority. This could involve publishing articles, hosting webinars, speaking at conferences, or mentoring others. The key is consistency and clarity in your niche.

    Don’t just share achievements—explain your methods, philosophies, and frameworks. Experts like Cal Newport advocate for “deep work” to cultivate rare and valuable skills that naturally elevate your perceived authority.


    33- Responding to Feedback and Iterating

    Feedback is the mirror of your brand perception. Listen to both praise and critique—both offer invaluable insights into how your brand is landing. Resist defensiveness and instead treat feedback as data for growth.

    Create a habit of reflective practice. Journaling, peer feedback, and review sessions can help you refine your message and actions. Refer to Thanks for the Feedback by Douglas Stone and Sheila Heen for techniques on absorbing and acting on feedback productively.


    34- Building a Personal Brand for Entrepreneurship

    For entrepreneurs, personal branding and business branding often overlap. Your story, values, and mission are the heart of your venture’s identity. A strong personal brand attracts customers, investors, and collaborators.

    Establish yourself as a thought leader in your industry. Share behind-the-scenes insights, lessons from failure, and the “why” behind your brand. Start with Why by Simon Sinek is essential reading for founders building brands with soul and strategy.


    35- Personal Branding Success Stories

    Studying successful personal brands can offer inspiration and strategic insights. Think of Oprah Winfrey, Elon Musk, or Brené Brown. Each has built a brand rooted in authenticity, purpose, and mastery.

    Analyze what makes these brands effective—storytelling, consistency, or visionary leadership. Use these examples as case studies to reverse-engineer tactics applicable to your own branding journey. As Tony Robbins puts it, “Success leaves clues.”


    36- Balancing Personal and Professional Narratives

    A successful brand integrates the personal and professional without compromising privacy. Share personal anecdotes that reinforce your professional mission, but avoid oversharing.

    The key is relevance. Your hobbies, experiences, or life philosophies should add depth to your brand, not distract from it. As Austin Kleon suggests in Show Your Work, people are more interested in your process and journey than your perfection.


    37- Personal Branding Pitfalls to Avoid

    Common pitfalls include inconsistency, lack of authenticity, over-promotion, and ignoring feedback. Another is failing to evolve—clinging to a past version of your brand even when your goals have changed.

    Avoid branding as performance. Be real, be intentional, and be adaptive. As William Arruda states, “If you’re not branding yourself, you can be sure others are doing it for you.” Don’t let others define your story.


    38- Building Trust Through Your Personal Brand

    Trust is the currency of influence. It’s earned through transparency, consistency, and values-based action. Without trust, your brand has no foundation, no matter how polished your content or visuals are.

    Build trust by showing integrity, following through on commitments, and communicating openly. Refer to The Trusted Advisor by David Maister for principles on creating trust-based professional relationships.


    39- The Evolution of Your Personal Brand

    As you grow, your brand should too. Evolution means refinement, not reinvention. It means adapting your narrative to reflect new skills, achievements, and perspectives while staying anchored in your core values.

    Schedule regular brand audits to ensure alignment with your current goals. Update your visuals, messaging, and platforms accordingly. Think of your brand as a living document—constantly growing, never static.


    40- Expanding Your Personal Brand Offline

    While digital presence is vital, offline branding—through speaking, teaching, or attending events—offers tangible human connection. Personal interaction deepens relationships and reinforces credibility.

    Seek opportunities to engage in person. Host workshops, attend industry conferences, or mentor locally. Refer to The Art of Gathering by Priya Parker to understand how meaningful offline interactions build community and trust.


    41- Personal Branding and Career Advancement

    Your brand is a catalyst for career growth. It communicates readiness for leadership, thought leadership, and alignment with organizational values. Leaders who brand strategically are often first in line for promotions and opportunities.

    Don’t wait for recognition—craft your narrative, showcase your achievements, and advocate for your own value. In Drive, Daniel Pink highlights autonomy and purpose as key motivators; your brand should reflect both to accelerate your career.


    42- Diversity and Inclusion in Personal Branding

    Your brand should reflect and respect diversity—not just in identity but in thought, experience, and voice. Inclusion makes your brand richer, more human, and more impactful. Be mindful of bias, privilege, and representation in your messaging.

    Amplify marginalized voices, acknowledge different perspectives, and challenge the status quo when necessary. Refer to How to Be an Inclusive Leader by Jennifer Brown to ensure your branding is not only effective but equitable.


    43- Crafting a Personal Brand as a Student

    Students can begin building their brands by focusing on values, curiosity, and initiative. Share your learning journey, volunteer work, and academic achievements. Use platforms like LinkedIn or Medium to reflect and showcase growth.

    Branding early creates a head start. It differentiates you in competitive job markets and demonstrates maturity. You Are a Brand! by Catherine Kaputa offers great tools for young professionals building from scratch.


    44- Personal Branding for Creative Professionals

    Creatives must strike a balance between showcasing talent and conveying professional reliability. Portfolios, social platforms, and visual storytelling are key branding tools. Focus on originality and execution.

    Highlight your creative process and thinking, not just outcomes. Refer to Creative Personal Branding by Jürgen Salenbacher to develop a narrative that combines artistic identity with market viability.


    45- Leveraging Personal Branding for Networking Events

    Before events, optimize your elevator pitch, update your digital touchpoints, and research attendees. At the event, present with clarity and confidence. Follow up meaningfully afterward.

    Networking is about planting seeds, not quick wins. Build rapport, find shared interests, and stay in touch. Tools like digital business cards and personal websites can make a lasting impression.


    46- Aligning Personal Values with Brand Values

    Your values should guide every decision in your branding journey. Misalignment between personal and brand values leads to dissonance and distrust. Clarity here creates integrity and coherence.

    List your top five values and compare them with how you communicate, act, and engage. Books like The Values Factor by Dr. John Demartini help anchor your brand in purpose-driven values.


    47- Measuring Personal Branding Success

    Track metrics like engagement, reach, referral opportunities, and career progress to evaluate branding success. Qualitative feedback—like being seen as a thought leader—is equally important.

    Use tools like Google Analytics, LinkedIn insights, or personal KPIs. Success isn’t just popularity—it’s influence and alignment with your goals. Define what success looks like for you, then measure accordingly.


    48- Reflecting on Personal Branding Achievements

    Take time to reflect on milestones—articles published, talks delivered, connections made. Celebrate how far you’ve come, and use it as a springboard for future growth.

    Reflection fosters gratitude, insight, and strategic recalibration. Keep a personal brand journal or portfolio to document your progress. Growth, after all, is both a journey and a story worth telling.


    Conclusion

    Personal branding is both an art and a discipline. It demands clarity, commitment, and continual evolution. Whether you’re a student, entrepreneur, or seasoned executive, your story is your strongest asset—when told with authenticity, purpose, and power.

    Embrace your uniqueness. Share it boldly and wisely. In a world eager for genuine voices, your personal brand is not just your professional edge—it’s your legacy in the making.

    Personal branding is not a marketing exercise—it’s a self-leadership journey. It demands introspection, consistency, and courage. By mastering your narrative and aligning it with purpose and authenticity, you don’t just build a brand—you build legacy.

    As you shape and share your story, remember that the most enduring brands are not the loudest but the clearest. Read widely, reflect deeply, and tell your story right. The world doesn’t need another copy—it needs you.

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    By Amjad Izhar
    Contact: amjad.izhar@gmail.com
    https://amjadizhar.blog