Tag: sleep

Biohacking Stress to Power Through Everyday

We all know that stress wreaks havoc on the body, but did you know that there are other ways to deal with stress than pummeling a punching bag or screaming into a pillow? Biohackers do, and they employ these alternative techniques to help them handle the every day stressors, which makes them better equipped to handle it when major stressors occur.

MCT oil is pretty much the answer to life, as far as I am concerned. When it comes to battling stress, the two major benefits are energy and cognitive function. Stress wreaks havoc on your brain. When you are stressed, your brain produces hormones called adrenaline and cortisol. While an occasional adrenaline rush can be fun, a consistent overproduction of these hormones can lead to problems like fatigue, memory issues, confusion, the inability to concentrate and impaired decision-making. When you are experiencing stress, it is important to feed your brain what it needs to continual to function. MCT oil is exactly that. This high quality, low carb fat will provide your brain a readily accessible and easy to process form of energy that your brain needs continue functioning optimally, even when bombarded with stress hormones. It also feeds your body with a healthy source of energy, which can keep you from feeling the fatigue that often comes with the stress hormones.

Exercise is a powerful mood booster and stress reliever. Not only does it allow you to work out your frustrations doing something productive, but it gives more energy following your workout, which can help you battle the fatigue and brain fog you may feel.It also provides a strong dose of endorphins, and thanks to Elle Woods, we already know that endorphins make you happy.

Supplements like GABA, 5-htp, and fish oil can also help combat the effects of stress. GABA is a neurotransmitter that is inhibited by cortisol and adrenaline. It promotes a feeling of calm, so adding a GABA supplement when stressed can help you maintain your sanity. 5-htp is a neurotransmitter with a similar function, but it can make you drowsy to best to use this one at night. Omega 3 or fish oil is another quality fat that provides energy to your brain and helps with cognitive function.

If these aren’t your thing, a trip to the local day spa can melt away all of your cares. There you will usually find a sauna, you can get a massage, and get a good dose of aromatherapy.

I have mentioned  infrared sauna in multiple posts. There is a reason I go twice a week – it is good for the body and the soul. It promotes healing at the cellular level, meaning it cleanses old cell tissue and allows reproduction of new, healthy cells. It eliminates toxins and promotes a general feeling of relaxation and well-being.  For an added bonus, I meditate in the sauna. I am stuck in there for 30 minutes, might as well, right?

If your local spa doesn’t have an infrared sauna, you can still benefit from infrared technology by using Athlete Recovery sleep wear. Created by Tom Brady for Under Armour, this sleepwear is bio-ceramic and has infrared technology woven into the fabric. While you sleep, the infrared waves promote healing and regeneration. I know it sounds crazy, but it works. I have several pairs now and have seen a huge benefit from wearing them. I sleep much better, and better sleep means a more resilient brain to handle the stress of the day. I also wake up less sore than I used to (even while in training for a Spartan race) and it helps to keep night sweats at bay.  (Side note – the line also includes some day wear as well. More updates on the track suit to come.)

Essential oils are also a very underrated way to combat the effects of stress. Lavender is a very soothing scent and it helps to induce a calm feeling. It also acts as a sleep aid and relieves muscle soreness, which can follow the adrenaline boost you get with stress. It can also be used as an anti-inflammatory agent, which you will need if the stress becomes chronic. Peppermint acts as a mood booster and energizes you. It can also aid in relief of sore muscles, but is best used in the morning or when you need a pick me up due to its energizing properties.

Getting a massage feels great but it can also relax even the angriest of minds. Releasing tense muscles reduces overall tension. As you release the trapped lactic acid from tight muscles, you can feel the tension melting away and being cleared from your system. When your system cleanses, so does your mind and with it goes some of the stress. The spa atmosphere is designed to relax you as well.  I don’t know about you, but I have never left a massage feeling anxious.

In summary, go for a run, get a massage after, and then run your diffuser while sipping a Bulletproof Coffee and wearing your Athlete Recovery track suit. Life will be good again.

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!

 

Don’t Skimp on Sleep, No Matter What Your Mentor Says!

I am exhausted today and cannot think straight. I wanted to write a post about good supplements vs. bad ones, but I can’t seem to organize my thoughts. Why am I telling you this? Because sleep is important, and if you are burning the candle at both ends, you are shortchanging yourself!

It is very common for entrepreneurs to be sleep deprived. We work in the business during work hours doing the work itself, and at night, we work on the business. However, it is important to remember to take care of yourself because you are not at your best during the day when you are sleep deprived. You can’t think as quickly, you can’t focus, and you can’t multitask. If you can’t be focused or unfocused at the same time, you have a problem!

You are physically slower when you are tired. You are weaker and less likely to work out. Plus, you look awful. And who wants to do business with someone who looks like the walking dead? You are less efficient, and you can’t remember anything. You snack on sugary foods to stay awake and pour in the coffee with an IV.

If sleep doesn’t come easy to you, there are a few things you can try. A good evening routine will wind down your mind so when you hit the pillow, you are already relaxed and primed for sleep. Turn off your TV and phone, try some chamomile or reishi elixir ( I hear this one is awesome but I haven’t tried it yet), and read a book.  To calm the monkey mind and fall asleep quickly, I like California Poppy Seed extract (click here for the one I use). Trying to go to bed a regular time can also help you fall asleep faster.

A cool, dark room is the ideal environment, so try room darkening shades or a sleep mask. A recent study published in ScienceDaily.com links the small amounts of light at night to sleep interruptions, which can increase insulin resistance. I am experimenting with a sleep mask, and have noticed an increase in quality of sleep when using it. (Its too early to comment on the effects on insulin resistance.)

Sometimes you cannot help the disturbances,  like when your neighbor decides to light fireworks off in the middle of the night. However, keeping pets out of the bed and getting kids on a schedule will help with that too.

You owe it to yourself to get some zzzzz’s. You will be a better person and a better worker for it. So hit the sack, and don;t feel guilty about it!

As for me, I need some more coffee today…

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.

What Is Insulin Resistance?

Most of my life I struggled with low blood sugar.  I was tested on multiple occasions and everything was functioning properly, so I can only assume that it was because of an undiagnosed eating disorder that led to me not eating right, or just not eating at all at times.

When I started having health issues several years ago, having too much blood sugar never occurred to me. However, after studying insulin resistance for the last month or so, it looks like it is time to consider it as a factor.

What is insulin resistance? In a nutshell, its when your body stops using the insulin it produces. This leads to results in your cells not using blood glucose, which means the means the sugar you ingest stays in your blood. As you can imagine, this is not a good thing. It causes weight gain, lethargy, brain fog, hormonal disruptions, and can lead to type II diabetes.

According to and article in Everyday Health, titled What is Insulin Resistance? Everything You Have Ever Wanted to Know, “insulin is a hormone produced by your pancreas, and it plays an important role in metabolism. Your pancreas secretes insulin into your bloodstream after you eat a meal. Insulin allows sugar in your bloodstream to enter into muscles, cells, and fat.  This hormone is also important because it stops sugar from accumulating in your bloodstream. The more you eat, the more insulin your body releases to regulate your blood sugar and keep it within a healthy range.”

For an explanation of the process, Medical News Today outlines what is known currently as the following  process:

  • “The cells of the body develop a resistance to the effects of insulin.
  • Insulin is essential for the regulation of the glucose circulating in the blood – it induces glucose to be taken up by the cells.
  • Insulin is also the chemical messenger that signals to the liver (which stores glucose), to hold on to its glucose and store it rather than release it into the blood. Glucose is packaged up for storage in the liver in the form of glycogen.
  • Insulin normally maintains a fine energy balance, never allowing the blood glucose level to rise too much for too long.
  • Resistance initially results in the pancreas simply secreting more insulin to maintain safe blood glucose levels and keep high blood sugars at bay.
  • Insulin resistance can eventually be accompanied by persistently higher glucose levels (prediabetes), and then the persistent hyperglycemia of type 2 diabetes; the release of extra insulin cannot be maintained to compensate for the increasing insulin resistance.”

In other words, resistance results in the manufacturing of more and more insulin to keep blood sugar within a normal range, and eventually your pancreas can no longer keep up. This eventually leads to pre-diabetes and finally, diabetes.

Factors that can cause insulin resistance are age, diet that includes excess alcohol, high amounts of sugar, processed foods and dairy, lack of physical activity, and stress.  Family history, steroid use and certain health conditions, such as PCOS, can also contribute to insulin resistance.

Testing for insulin resistance is difficult because while your pancreas is working, it is providing the amount of insulin needed to control the blood sugar, even if it working overtime. Apparently there is no test for the amount of insulin being produced, just the concentration of sugar in your blood.

Insulin resistance can be controlled with diet and lifestyle changes. A low carbohydrate diet combined with regular activity can reduce or reverse the effects of insulin resistance. Intermittent fasting can help regulate blood sugar and aid in controlling insulin resistance.  Lack of sleep, smoking and chronic stress all contribute to insulin resistance. Making lifestyle changes to ensure adequate rest, reducing stress and stopping smoking will also assist in controlling insulin resistance.

And yes, diet and lifestyle changes means cutting out foods that contain sugar or convert to sugar. 

The effects of insulin resistance sounds like my laundry list of issues that caused me to start biohacking. Due to an eating disorder outlined in my book (restriction of foods to an extreme level that left little on the menu, healthy or not) I certainly had the diet issues. Once I added chronic and extreme stress, my body broke down.  I was extremely lethargic, I gained weight rapidly despite restricting calories to an unhealthy level, I couldn’t think straight and couldn’t recall basic words and my memory was non-existent.  I also felt like what I was experiencing mimicked a metabolic condition – all of which is what insulin resistance can do. 

During all my blood work, I was tested for diabetes and my blood sugar levels were found to be in the normal range. However, I think this bears more investigation and perhaps more testing. Definitely more experimenting with Intermittent Fasting, the Keto Diet and things yet to be discovered. 

If you want more information on insulin resistance, there is a great article from NIH (National Institute of Health) that you can find here.

Check back in for updates as I biohack this. Let’s see what we find out!

 

 

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!

Share more, you never know who you may help.

I was working the day job this week, which had me in the home of a woman who I had met briefly once or twice before. It was a cold (by southern California standards, anyway) winter day, and I was bundled up like a small child on a ski hill. This poor woman had all the doors and windows open, and was clothed in a tank top and jeans with bare feet. Hot flashes, she explained.  Not wanting to self-promote too much, I shared with her my fantastic vitamins that have all but nixed the hot flashes from my life, and moved on to the business at hand.

Later in the day I realized I had done this woman a disservice by not sharing more with her, because I had information that could help her feel better. I contacted her and shared my book with her.

Several hours later I got the most amazing message from her. She had read most of the book and was deeply grateful that our paths had crossed. She went on to share her current reality, and how excited she was to try the tips I suggest.  That made my day. Okay, it made my week. This is precisely why I wrote the book, and I was very happy that it had helped someone.

On that note, here is a short video that an awesome friend and designer put together for me.

If you know anyone struggling with energy, hot flashes, mood, decreased cognitive function, or any of the joyous things we experience after our thirties, please share this with them. Let’s create an army of happy women that feel great!

Dreaming of Tom Brady…sleepwear. Really, the sleepwear.

I don’t sleep. I haven’t since I was a kid. That was, until I got the Athlete Recovery Sleepwear. The day I got these pajamas, my life changed.

I know, that sounds dramatic. I assure you that it is not. I thought I had found the answer to hacking my sleep with California Poppy Seed extract, but I was wrong. The answer is this sleepwear.

Created by TB12, aka Tom Brady, and Under Armour, the Athlete Recovery Sleepwear is specifically designed to help athletes recover faster. According to the website, its patented  “bioceramic print on the inside of the sleepwear absorbs natural heat and reflects Far infrared back into the skin, helping the body sleep better and recover faster.” When you sleep, you recover, so it makes sense that when you sleep better, your recovery will be enhanced. There is also a growing amount of information about the benefits of infrared on the body, one of which is that is promotes healing on a cellular level. (Here is a great article from Dr. Axe on the effects of infrared on the body.)

Bioceramic. Hmm. Sounds comfortable, right? Surprisingly, it is. It is incredibly soft material. I have the shorts and t-shirt, because I am constantly plagued with mid back soreness and tight hip muscles.  They fit true to size, with just enough room to not be overly snug, but not enough to bunch in the night.

At the time I write this, I have only been using these for about a week. I can’t provide evidence that I am healing faster. However, on the morning of the first night I tried the sleep set, I did a trial run for a Spartan Race, where I completed 12 of the more challenging obstacles. (And fell off one; I am not that bad ass.) I expected to wake up feeling like I had been hit by a truck, but I didn’t. I was a little sore, but when you climb ropes, scale walls, carry buckets of rocks, throw a spear and fall from a log 6’ above the ground, you should be REALLY sore. I wasn’t.

sleep cycle 1I can provide evidence that I am sleeping better. Courtesy of the Sleep Cycle app, I have been tracking my sleep quality over the last few months. On the average, my sleep quality ranges from between 35-50% (left photo). This means that only 35-50% of the time I am asleep is quality sleep. (No wonder I need coffee to stay awake.) Since using the Athlete Recovery sleepwear, my sleep quality has improved to 80-85% sleep 2(right photo). That is a marked increase in quality sleep. I still use the poppy-seed extract to fall asleep quickly, but now I am staying asleep, and waking up ready to go.

From what I have seen so far, I want more of these. I want the pants, the tank top, and the sheets. They are pricey (fortunately mine were a gift) and they rarely go on sale. The pajamas range from $59.00-$99.00, and the sheets from $100.00 – $350.00. I will be buying more. For me to say that at these prices, they must be worth it.

Regardless of whether you love or hate Tom Brady, you will love this sleepwear. I highly recommend it,  for everyone, not just athletes.

If you want to check them out, click here. You can thank me later.