Tag: anti-aging

How to Beat Brain Fog

Do you ever find yourself in a room with no idea why you were there? Waking up sluggish? Drinking a third cup of coffee and still not feeling like the brain has turned on? That has been me the last few weeks. I have been experiencing some serious brain fog and even though I am certain it is because I am juggling multiple things right now, I need to take control.

If you are not familiar with the term brain fog, it is loss of focus, inability to concentrate, lack of mental clarity and memory issues. It’s that feeling you have when your brain is “tired” but not at a time that it should be.

Some of the main things that can cause brain fog are stress, lack of sleep, hormonal changes. diet, medications, and medical conditions. I am going to stay away from the latter two, as these are things you should be discussing with your doctor. Aging is another one, which is considered a medical condition, but I will touch on that today.

Chronic stress is a biggie. Not only does it wreak havoc on your brain, but it can cause a number of issues affecting the entire body.  It can also lead to lack of sleep and cause hormonal changes – both of which increase brain fog.

Diet is one of the main factors of brain fog. Allergies, food sensitivities, an overload of carbohydrates or sugar can all trigger that foggy feeling.  Vitamin deficiencies, specifically B-12, will give you brain fog as well. And, unfortunately, if you are past the age of 40, you know all too well that you are just not the same cognitively anymore. Years of stress and dietary miscalculations create the perfect recipe for brain fog.

So what can we do? Fortunately there are several things.

Hands down my favorite, Bulletproof Coffee is one. Your brain needs fat to function optimally, and the combination of grass-fed butter and MCT oil give it exactly what it needs. The caffeine gives you a little boost and gets the neurons firing on all cylinders as well. If you want to skip the caffeine, you can make a sugar-free bulletproof hot cocoa with water, a scoop of cacao, grass fed butter, MCT oil and stevia. (I have a recipe if you want it). It also works well with tea. Fat bombs are also a great way to give your brain a quick hit of the fat it needs.

Another way to quickly banish the fog is with B-12. If you are not able or willing to have B-12 shots on hand, you can get a liquid that goes under the tongue. It isn’t quite as effective, but you will still notice the effect. You will feel the fog melt away pretty quickly with this. You can get B-12 injections over the counter in some countries, but in the USA it is prescription only. You can also get them at the local med spa. Liquids are available online and in most health food stores. Quality is key, and remember that you get what you pay for.  I don’t recommend relying on multi-vitamins for B-12, as you don’t absorb much of what is in them. The exception is a live vitamin like Sport Formula.

If you have read anything I have posted, you probably know what is coming next… exercise. Get up from your desk. Take a walk. Run the stairs a few times. Even doing  some stretching at your desk can help stave off that feeling. A morning workout can rid yourself of brain fog for the entire day, and an after work session will banish the stress and anxiety that builds during the day.

And of course, get some sleep. If sleep doesn’t come easily to you, check my bog post on sleep. My current favorite is California Poppy Seed Extract, followed by Brandon Burchard’s Release Meditation. This combination has finally allowed me to stop falling asleep to old television shows and sleep in the dark like a normal human.

As I wrote this I literally took my own advice. It is too late for coffee so I chose a B-12 shot and a fat bomb. Feeling better already!

 

PROMO ALERT!!

Free Kindle downloads this weekend in honor of the audio book release!  You can also get the audio book for free here.

Click on the link under Get the Book to grab your free copy starting tomorrow.

Happy reading!

A Must Listen To Podcast Episode

Short post today because I want to say only one thing:

You must listen to this podcast.

If you are: keto, thinking about keto, curious about keto, just getting into biohacking, have any health issues you want to find a way to get rid of, looking for a way to increase energy, looking for a way to lose weight, want to erase brain fog, want to improve your memory, or human in any way, you MUST listen to this podcast. 

This episode is from BioTrust Radio and it features Shawn Wells (my biohacking mentor, formulator of most of the supplements I use and founder of Zone Halo Research – you can find him on Instagram @zonehalo, or on his website). It is called The ABCs of the Keto Diet: Avocados, Bacon, Coconut oil, and beyond!  You can find it on iTunes as well as here.

I am fired up about this episode because not only is it everything keto, it goes into so much more that we are all struggling with. It may be a long episode (just short of 2 hours) but it is worth every second. Play it in the car while stuck in traffic if you have to, just get through it. It is jam packed with great information. Shawn Wells is a wealth of information and we are fortunate that he shares it with us…and for free! You will be doing yourself a disservice if you don’t take advantage.

So, happy listening! Hope you find something useful.

Favorite Biohack #10 – Coconut Oil

Am I beating a dead horse with this one? Yes. I can’t say enough about coconut oil. I covered it under MCT oils, Bulletproof coffee, and in a host of other places and posts. However, there is a reason. This stuff is amazing.  I use it as lotion, to remove eye makeup, on my hair after blow drying, on my dog’s skin, and for hiding dog pills.  I also cook with it (food grade) and use it in fat bombs. In a pinch, it will go in coffee as a substitute for MCT oil if I am out.

Other using include oil pulling, which removes toxins, whitens teeth and freshens breath, to kill lice when combined with apple cider vinegar, to clean and moisturize makeup brushes, a body/lip scrub, a massage oil, eyelash growth serum, cold sore treatment, to reduce indigestion, and a chest rub when combined with eucalyptus oil.

I started using coconut oil in 2008 as a moisturizer. I had to use something all-natural for a few weeks on doctor orders, and never went back to traditional lotions again. I liked the smell and the way my skin reacted (or didn’t react, is more like it) so much that I haven’t used traditional moisturizer since that time.  Not only does it moisturize well, the antibacterial properties help heal small cuts and scrapes quickly and without scarring.

It also aids the treatment of minor  skin problems, such as psoriasis, dermatitis and eczema, (fortunately I have no experience with these) and helps to delay the appearance of wrinkles. The is the result of its antioxidant properties. and is part of the reason coconut oil is often included in soaps, lotions and creams.

However, I prefer the raw form.  I use Parachute, which is pure coconut oil. It is somewhat greasy and will ruin clothing if you use too much, so beware, but the moisturizing properties and healing effects far outweigh the occasional clothing mishap. My teenage daughter adopted it  about a year ago and now refuses to use anything else on her skin.  Even my husband will use it on occasion.

I have previously covered the benefits of MCTs on weight loss and energy (see Favorite Biohack #1, Bulletproof Coffee), so I won’t go into detail on that again, but do not forget those benefits. They are important ones when you hit midlife.

Also don’t forget that it can help fight and delay the onset of Alzheimer’s Disease. There is an NIH sponsored study on this ongoing. Results are pending, but you can check it out here if you would like more information on the study, or read this article from a few years ago for more detailed information on a previous study.

Still think I am off my rocker? For a review of the top 77 uses for coconut oil, some of which I have listed already, view this article from Dr. Josh Axe. He isn’t off his rocker.

What are you thoughts in this? Do you use coconut oil? If so, for what?

 

 

 

 

Favorite Biohack #8 – Exercise

Let me start by saying that my daughter says I should have moved to this number one.  Apparently I am crazy and obsessive about exercise. This from a teen who thinks exercise is getting up to go to the kitchen…but I digress.

I am not going to beat a dead horse and tell you exercise is important. You know it is. What I am going to tell you is why its one of my favorite biohacks.

Exercise a biohack because it is a fast, easy, and proven way to change how you feel immediately, and it changes both the way your body functions and your body composition based on the effort you put in.  In other words, you are doing something that makes your body act in a certain way.

I work out five mornings a week and rest two. I work out in the morning because it gives me endorphins, and that means I start every day with my stress worked out, endorphins flowing and feeling energized  Plus it is done, so I don’t have to think about it for the rest of the day, worrying about when I will get to it and thus adding stress.

My regular daily workout is P90X3. I do it at home because it works with my schedule, and I enjoy it. Enjoying your workout is key – you are not going to do what you hate. I found something I like so I actually look forward to it. Most days, anyway – I am not superhuman and some days it takes a bit to get me off the sofa.  However, it is a lot easier to get off the sofa for something you enjoy.  I like being at home because I do it when I want and I don’t have to sit in traffic, deal with the locker room, wait around for equipment or a class time, or deal with the gym hours. All of that would be a source of stress for me, and that negates the point of a stress reliever!

When I exercise, I feel better about myself. I am still struggling with the hormonal issues that made me start biohacking, so when something happens (like being sick for two months, which just happened) I still gain weight. However, as soon as I am able to I am back to the workouts, and even though I still have some weight to work off from this last round of illness, I feel like I am doing something about it. I do not like the feeling of being helpless and if I didn’t work out, I would feel like my physical condition is out of my control. I also feel stronger and able to do more.  For my crazy life I need to be able to do more, and this is my key to making sure I can keep up with myself.

We all know cardiovascular health increases with exercise, so I will only say that I think its nice to be able to go up a flight of stairs and not be winded.

Exercise increases BDNF, an important factor in memory, focus and overall cognitive function. If you would like a more scientific explanation of that, please refer to this article from the Harvard Health Blog from the Harvard School of Medicine.  For this blog, suffice it to say that it clears the brain fog that we can feel from a number of different factors. It is amazing what you can accomplish without brain fog and with increased focus.

I touched on the stress relief factor, but it bears mentioning again. Exercise can reduce the damaging effects of stress by reducing stress, but also by increasing your ability to deal with stress. It increases the cheicals in your brain that are responsible for mood regulation and calm, and it promotes cellular rejuvenation, which helps your body defend against and repair the damage that stress does to your systems.

The benefits of exercise go far beyond just losing weight. If you already exercise regularly, awesome! If not, just try it. Find a class or an activity that works for you, give it a week or two and see what happens. See how you feel. Then let me know!

 

P.S. I am in the photo above –  this was my first time doing Acroyoga at SunSpark Yoga. If you haven’t done this, do it. Its a lot of fun!

Favorite Biohack #7 – Infrared Sauna

Warning, this post contains information on sex. It is basic and vague, but it is there.

Men: this is one you may not want to read. You are welcome to, but consider yourself warned – it contains information you may not want.

I covered the sauna recently in its own post, but I wanted to revisit it because I realized the sauna has had a benefit to me that I didn’t address.

In my book, I touched in the changes that occur in the female body during aging, one of which is a biological change in the nether regions. (Last chance to stop, guys!)  As I mentioned, in addition to dryness, your skin thins and tear easily, and the combo can make sex painful.

What does this have to do with the sauna? I remember hearing on the One Life Radio show with guest Shawn Wells that he found that infrared sauna visits had a positive effect on the skin of the elderly while working in a nursing home. They bruised less and the skin didn’t split as easily. (Shawn explains it better; I think this is the episode here.)  I had forgotten about this until this week, when I was thinking about how my own skin didn’t seem to be as affected by rough play with my dog as it used to be even a year ago.

Infrared sauna helps to regenerate you at the cellular level. Essentially this means that your cells function better following a sauna visit, and a healthy cell creates new healthy cells. The inability to generate new skin cells causes our skin to thin as we age, which is part of why it tears so easily. Promoting the generation of new skin cells will help thicken skin, and the benefits of this affect all skin, including where it counts.

I have no idea if there is any research to support this specific benefit because I haven’t researched it. It makes sense that it would – skin is skin.  I will tell you that I have noticed a positive difference. (Don’t worry – that is all the detail you are going to get!)

I promised to update you on any new discoveries in this area in my blog, and this is what I have found in this area since writing the book.  Hope it helps.

Favorite Biohack #5 – Apple Cider Vinegar

Anyone who has heard me say I do shots of Apple Cider Vinegar usually thinks I am crazy.  I admit, this one is a little wonky and it is not for everyone. Its acidic and strong – and an incredible substance.

To hit the highlights of what ACV can do for you, it can:

  • Lower blood sugar
  • Immediate cure for indigestion
  • Weight loss
  • Antibacterial
  • Probiotic
  • Lower the risk of cancer
  • Soothe a sore throat

Let’s break these down a bit.

ACV can help lower blood sugar. It slows the rate of digestion,which has an effect on insulin sensitivity and results in lower blood sugar. Taken after a high carbohydrate meal, it can prevent a spike in blood sugar and the nap usually follows.

ACV is an immediate cure for digestion because it turns alkaline once in the body. This I didn’t believe and resisted trying because it didn’t make any sense to me. However, it is true and its now my go to for a bout of indigestion. Its also the reason for ACV being in my top 10 biohacks because it is immediate.

ACV allegedly can aid in weight loss because it helps you feel full. Studies are still ongoing on this and more information is definitely needed before we say ACV can definitely aid weight loss, but I suspect its because it slows digestion which leaves you feeling full longer and therefore you eat less.

ACV is an antibacterial agent. I have used it on small cuts and skin issues and they seemed to heal faster. I have also heard of it being used as a cleaning agent for this reason; especially useful if you are looking for an organic way to clean fruits and vegetables, your skin, hair or false teeth.

ACV is useful to help heal and restore your gut biome. Its alkalinity and antibacterial properties aid in eliminating harmful bacteria and promoting the growth of useful bacteria. This may be the primary reason that ACV boosts your immune system.

Studies are ongoing about the effect of ACV on cancer cells. There is information both supporting and disproving its use in the treatment of cancer.  Since it is part of my routine anyway, I am going to keep using it while its studied, and hopefully a positive link will be found. If not, there are enough other benefits for me to keep as part of my routine.

Again, it sound weird that an acidic substance will soothe a sore throat, but it does. Just as lemon will soothe a sore throat, so will ACV.  When I get a cold I start on a drink of  three tablespoons of ACV, a tablespoon of honey and the juice from half a lemon mixed into a mug of hot water.  I do this 3-4 times a day and before bed. I think I suffer less than the average person with a cold, which could be completely off base, but it makes me feel  like I am doing what I can to ease the cold.

There are many other uses out there – try this list of 101 uses from Dr. Oz, for example. These are the ones I use, but I would love to hear your uses. I am all for learning new ways to utilize this amazing liquid!

 

 

 

Favorite Biohack #2 – The Keto Diet

Endless lettuce, always tired, perpetually starving and uncontrollable grouchiness is what dieting means to most people. Sounds like heaven, said no one, ever. With the keto diet, there is a better way.

I have been low-carb for as long as I can remember. Going back to the late 90s, when Jennifer Aniston became the new It girl and was on the Zone Diet, she introduced us all  to a diet of lean protein, fruits and veggies with no processed carbohydrates or diary. I figured out then that I felt better without carbs, and had been doing some modification of that formula until I discovered the keto diet.

If you read my book, you know that I wasn’t just low carb. I was also low sugar (limited fruit) and low-fat (no dairy), which didn’t leave much out there for me to consume. I was addicted to anything that claimed it was low fat and low sugar, and stuck in a never-ending cycle of eating what I thought was right, starving, binge eating carbs because I needed energy, and feeling bad about myself for doing it. It’s no wonder I was grouchy and a slave to my blood sugar.  All that changed when I found ketones, and shortly thereafter the keto diet.

In a nutshell, the keto diet is an ultra  low-carb diet that limits all foods that contain sugar or convert to sugar. However, you eat healthy fats, so your body still has something for fuel. I eat bacon, olive and coconut oil, nuts, cheese, red meat, and even red wine in moderation.  I don’t eat pasta, potatoes, rice, or any other grains. I must admit that I will cheat with the occasional sweet potato. I love those. Aside from that, I don’t really miss any of it. I am happy, energetic and satiated. All the time. Not many people on a “diet” are able to say that.

Am I super skinny? No. I never will be, I am not built that way. What I am is in decent shape, strong and happy. That works for me. I also don’t feel like I am on a diet. I eat this way because I choose to, because it is what feel right for me. It is what fuels me and allows me to do what I do without diet pills, stimulants or other “miracle” pills.

The science behind the keto diet is strong and compelling. Unfortunately, so is the army of uninformed that are against it. In my opinion, those against it fail to understand that different diets work for different people, based on each person’s makeup and circumstances. That aside, lets talk about what the science has found in support of keto.

The name keto comes from ketones, which is a what your body produces when food or carbohydrates are restricted for an extended period. Put simply, ketones are what happen when the body converts your stored fat to a fuel that your body can use.

When in a state of ketosis (producing ketones), your body will use stored fat as its fuel. This helps with weight loss and energy.  It also helps with memory and focus, because your brain uses this same fat for its fuel. With a steady supply of healthy fat and ketones, your brain is never lacking in what it needs to function, so you don’t feel brain fog, scattered or like you just can’t think straight. (Not from food, at least. Life still happens.) With a constant source of usable energy, you don’t get blood sugar dips accompanied by grouchiness and tiredness.

The science is best explained by those who do it for a living, so I will defer to Dr. Josh Axe, who explains the principles behind the keto diet and why it works here, and the Ketogenic Bible by Dr. Jacob Wilson and Ryan Lowery. There is more information in this book than you can imagine, and it runs the gamut from how to do the diet to its potential effects on diabetes and cancer. It’s definitely worth a read.

If you aren’t up for a big book, check out the podcast Keto for Normies at ketoconnect.libsyn.com.

You can can also follow some keto and fitness rockstars like Dominic D’Agostino, Joe Rogan or Ben Greenfield on Facebook, Instagram and Twitter.

For an easy to follow guide, check out the Diet Doctor website, which you can find here:  https://www.dietdoctor.com/low-carb/keto. You will find tips, tricks, recipes, and a great explanation of how and why the keto diet works.

I could go on about keto all day (which apparently I do, and I am often told to pipe down at home) so I will stop here. If you would like more information on this subject, check out the people above, or just let me know. I am happy to expound. My family will be happy that I have someone else to talk about it with too.

Midlife Mom to Supermom reviewed by Greek blogger Thirsty 4 Health

Midlife Mom to Supermom: How to Turn Stressed and Tired into Happy and Energized was recently reviewed by Greek health blog Thirsty 4 Health.

Read the review here: http://thirsty4health.com/book-review-midlife-mom-to-supermom/

Thanks for the great review, glad you enjoyed the book!