Microbiome Basics
Microbiome Basics Microbiome – The Key to a Healthy Stomach (Boundless and Biohacker) The microbiome refers to colonies of symbiotic, commensal, and pathogenic micro-organisms. They exist on the skin’s surface, the mucous membrane of the mouth, the conjunctiva, and the intestine. It is estimated that there are 500-1000 distinct bacterial species living in the intestine. […]
Micronutrient Basics
Micronutrient Basics What are Micronutrients and Why are They Important? Vitamins are necessary for energy production, immune function, blood clotting and other functions. Meanwhile, minerals play an important role in growth, bone health, fluid balance and several other processes. Micronutrients must be obtained from food since most vitamins and minerals cannot be produced by our […]
Macronutrient & Hydration Basics
Macronutrient & Hydration Basics As you may or may not be aware, reducing the complexity of a topic tends to result in the exclusion of seemingly important details. This is one of the reasons why communicating scientific ideas leads to misinterpretation and public (and often professional) false confidence. As a side note, this way of […]
Circadian Rhythm Resources
Circadian Rhythm Resources Asprey, D. (2019). Super Human. Newbury House Publishers, U.S. Breus, M. (2016). The Power of When: Discover Your Chronotype and Maximise Your Potential. Random House. DiNicolantonio, J., & Land, S. (2020). The Immunity Fix: Strengthen Your Immune System, Fight Off Infections, Reverse Chronic Disease and Live a Healthier Life. Independently published. DiNicolantonio, J., […]
The Ultimate Sleeping Cheat Sheet
The Ultimate Sleeping Cheat Sheet Contents Sleep Stages Wakefulness Meditative N1 N2 N3 REM How Much Sleep Do You Really Need? Sleep Needs by Age Changes in Sleep Habits that Can Occur as You Age Circadian Rhythm A “Typical” Circadian Rhythm Timing Chronobiology Tools for Upgrading Sleep Setting Up Your Bedroom Darken, bed quality, electromagnetic […]
The Circadian Rabbit Hole
The Circadian Rabbit Hole To be explored… Topics listed below are ideas that are yet to be summarized. Dreams. Lucid dreaming. As fun as it may be, I find it hard to believe that training your brain to have greater executive function and control during a period of rest is conducive towards a well-rested sleep. […]
Sleep Optimization
Sleep Optimization What follows are suggestions from Matthew Walker, Andrew Huberman, Ben Greenfield, Metabolic Autophagy & The Immunity Fix (Siim Land and James DiNicolantonio) and the Biohacker’s Handbook (Olli Sovijärvi, Teemu Arina, Jaakko Halmetoja). Feel free to pick and choose examples from this list to try improving your sleep quality and sleep schedule. Matthew Walker and Andrew […]
Breathing Resources
Breathing Resources Enter the OHM – Intro Course. (n.d.). Optimal Health Model. Retrieved March 11, 2023, from https://www.optimalhealthmodel.com/courses/enter-the-ohm-free Greenfield, B. (2020). Boundless. Victory Belt Publishing. Hof, W. (2020). The Wim Hof Method: Activate Your Potential, Transcend Your Limits. Random House. Huberman Lab. (n.d.). Huberman Lab. https://hubermanlab.com/ Litchfield, P. M. (2021). Are You Overbreathing? Shambhala Mountain Center Graduate […]
The Breathing Rabbit Hole
The Breathing Rabbit Hole Breathing Beyond the Basics Most people stop at the surface. This section is for those who want to go deeper. Breathing isn’t just about survival. It regulates hormones, circulation, nervous system balance, and even consciousness. Yet, most people never consider how they breathe, why it matters, or what they’re leaving on […]
Breathing Downregulation
Breathing Downregulation Why and How Would We Use These Exercises? Downregulation is the process of reducing excitatory nervous system activity during times where a calm and collected mindset would be of greater use. This is especially useful when we feel scatterbrained or overwhelmed. These exercises are particularly helpful for those of us that have issues […]