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5 Biohacking Skin Hacks to Look Younger and Live Longer

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Why Skin Biohacking Matters

Every day, your body gets hit with thousands of toxins and stressors — from polluted air, mold toxins, pesticides, and even blue light from your screens. Over time, these stressors don’t just tank your energy and mitochondria — they wreck your skin.

If you’re planning to live to 180+ (and you should), you might as well look good doing it. Skin health is more than vanity: it’s a reflection of how well your biology is performing.

Here are 5 science-backed hacks to keep your skin looking young, vibrant, and resilient.

1. Copper Peptide (GHK-Cu) for Skin Elasticity

Copper peptides (GHK-Cu) are a gold-standard biohack for skin regeneration. They:

  • Stimulate collagen and elastin production

  • Improve firmness and elasticity

  • Speed up wound healing and reduce fine lines

Instead of just covering damage, copper peptides activate your body’s natural repair signals.

2. Red Light Therapy for Collagen and Inflammation

Red and near-infrared light penetrate the skin to stimulate mitochondria — your body’s energy factories. More mitochondrial energy = faster repair and more collagen.

Benefits of red light therapy include:

  • Fewer wrinkles

  • Improved skin elasticity

  • Reduced inflammation

That’s why biohackers (and dermatologists) use red light to keep skin younger at the cellular level.

3. Anti-Inflammatory Diet for Youthful Skin

What you eat shows up on your face. Inflammatory foods (sugar, seed oils, processed carbs) accelerate skin aging through glycation and oxidative stress.

An anti-inflammatory, nutrient-dense diet — like the Bulletproof Diet — helps:

  • Reduce systemic inflammation

  • Protect collagen and skin barrier

  • Support clear, radiant skin

Fuel your body with grass-fed meats, wild-caught fish, low-toxin vegetables, and healthy fats.

4. Minerals for Skin Hydration and Protection

Minerals are essential for healthy, youthful skin. Key players include:

  • Zinc: supports skin repair and reduces acne

  • Magnesium: regulates hydration and reduces stress-related breakouts

  • Selenium: protects against oxidative damage

  • Copper: supports collagen cross-linking

When you’re deficient, your skin dries, loses elasticity, and ages faster. That’s why mineral supplementation (and mineralized coffee like Danger Coffee) makes a difference.

5. Infrared Sauna Therapy for Detox and Skin Glow

Sweating in an infrared sauna isn’t just relaxation — it’s detox at the cellular level. Benefits include:

  • Removing toxins (mold byproducts, plastics, heavy metals)

  • Boosting circulation

  • Triggering heat shock proteins that protect against cellular stress

Infrared sauna sessions improve skin clarity, tone, and resilience while supporting whole-body longevity.

The Bottom Line on Skin Biohacking

Great skin isn’t about expensive creams. It’s about hacking the biology underneath.

When you support collagen, lower inflammation, fuel mitochondria, and remove toxins, you get skin that not only looks younger — it actually functions better.

Try these tools that I use myself:

Choosing The Best Mitochondrial Support Supplement

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Aging may be unavoidable, but its negative side effects don’t have to be.

In the world of biohacking and optimizing human performance, there’s no shortage of supplements marketed to alleviate the downsides of growing older. And among these supplements, options that target mitochondria health, such as NMN, NR, and Urolithin A, have become particularly popular.

However, recent regulatory changes, such as the classification of NMN as a drug by the FDA, have prompted individuals to explore alternative options[1].

So where does this leave us? Which supplements are safe for upgrading our mitochondria, and which should we avoid?

For those of you seeking to hack your way to cellular optimization, this article will dive into the research behind these three popular mitochondrial supplements and clear up some of the confusion.

Three Popular Mitochondria Biohacking Supplements

Nicotinamide Mononucleotide

#1 NMN – Nicotinamide Mononucleotide

First, let’s talk about why NMN gained so much popularity in the first place. NMN stands for nicotinamide mononucleotide, which is a precursor to the vital coenzyme NAD+ (nicotinamide adenine dinucleotide). NAD+ is involved in many physiological processes, including sirtuin function, mitochondrial biogenesis, stem cell renewal, and inflammatory control.

As we age, NAD+ levels decline, leading to several health issues, including reduced energy production in mitochondria, oxidative stress, DNA damage, and inflammation[2]. To counteract this decline, many turned to NMN supplementation.

While NMN naturally occurs in various plant and animal sources, supplementation helps bridge the gap and elevate NAD+ production in our cells. Human studies on NMN supplementation have demonstrated positive effects on age-related complications, likely due to the association between age-related diseases and mitochondrial dysfunction[3].

Nicotinamide Riboside

 

#2 NR – Nicotinamide Riboside

Following the FDA’s ban on NMN as a supplement, some individuals have turned to another NAD+ precursor: Nicotinamide Riboside (NR). But is NR a good alternative?

Animal research shows positive effects on neuroinflammation, fibrosis, and aging, but there’s still insufficient human research to substantiate these claims at present[4]. While initial human trials have shown that NR supplementation can raise NAD+ levels, it is unclear if this translates to health benefits like improved muscle strength or endurance[5].

What’s more, there are some recent concerns regarding NR supplementation and uncontrolled cell growth.

One study showed that high doses of NR supplementation might increase the risk of breast cancer metastasis. This study was a preclinical trial, meaning it wasn’t done in humans. Nevertheless, it demonstrates the need for human trials to better understand the potential safety and impact of NR supplements[6].

Urolithin A

 

#3 UA – Urolithin A

In the absence of NMN availability and potential concerns with NR, a third longevity supplement has emerged; Urolithin A (UA). Urolithin A is a naturally occurring postbiotic metabolized by the gut microbiome after consuming a specific type of polyphenol found in pomegranates, walnuts, and some berries.

Studies show that UA may support longevity by improving mitochondrial energy production. It does this by triggering a mitochondrial renewal process called mitophagy, and it’s the only molecule clinically proven to stimulate mitophagy in humans[7].

Rendered image of a mitochondrial cell

 

Why Mitophagy Matters

There are several ways to support mitochondrial health, but optimizing mitophagy should be at the foundation.

Why?

Because sustaining adequate levels of mitophagy is critical to recycling dysfunctional mitochondria. This ensures the overall health and functionality of cells by maintaining a pool of healthy energy-producing organelles. Additionally, mitophagy levels naturally decline as we age, as does the functioning of our mitochondria.

To help you understand the difference between how these mitochondrial molecules work, imagine your mitochondria as a brand-new dishwasher, and NMN and NR are the detergents.

Every time you run your dishwasher, it produces fresh, clean dishes. However, we all know that dishwashers don’t last forever, and over time they wear down and don’t clean as well as they used to. You can try adding more detergent (NAD+ precursors), but that won’t help a broken dishwasher produce cleaner dishes.

Eventually, you’ll need to repair the dishwasher or replace it with a new one – that’s where mitophagy comes in.

Urolithin A Vs. NMN and NR

Although NMN and NR certainly have their upsides, in my opinion, it’s pretty clear that Urolithin A is the best choice in terms of safety, quality, and efficacy, and here’s why:

  1. For NMN and NR to work, they need to convert to NAD+. This puts you at the mercy of rate-limiting enzymes inside your cells. On the other hand, direct supplementation with bioavailable Urolithin A is available and ready for your cells to use immediately without dealing with enzymatic processes.
  2. Like in the dishwasher analogy, adding more detergent will not fix the issue if the dishwasher is broken. Taking NMN or NR may be able to increase the amount of NAD+ in the cell, but it will not be able to fix the dysfunctional mitochondria.
  3. Urolithin A has an exceptional safety and tolerability profile on top of its proven benefits. So we know it works (in humans) with no known risks or concerns.

Woman adding a packet of Timeline Mitopure® to a drink

How To Get Adequate Urolithin A

We don’t get Urolithin A directly from the food we eat. Instead, we rely on our gut microbiome to make it. But as we know, most of us don’t have a healthy gut microbiome to support production.

In fact, clinical research shows that only 30-40% of the population can produce Urolithin A, and to produce the amount you would get from direct supplementation, you’d have to drink six glasses of pomegranate juice[8].

Who’s got time for six glasses of pomegranate juice?

That’s why I stick to a high-quality Urolithin A supplement like Mitopure®.

Mitopure® is a highly pure and precise dose of Urolithin A that’s clinically studied for its role in optimizing mitophagy and promoting healthy aging. Human studies with Mitopure have demonstrated favorable outcomes in age-related factors such as muscular strength, muscular endurance, and reduced inflammatory markers[9][10].

Furthermore, unlike the other mitochondria supplements covered in this article, no adverse effects have been reported.

Takeaway

In the quest for choosing the best mitochondrial support supplement to help promote healthy aging, you have to consider efficacy, safety, and availability. While NMN and NR have gained attention for their ability to increase NAD+ levels, recent regulatory changes and safety concerns have prompted me to explore alternative options.

If you know anything about me, you know that I take mitochondrial health very seriously. Therefore, I’m sticking with Urolithin A.

References 

  1. https://www.regulations.gov/document/FDA-2022-S-0023-0051
  2. Nadeeshani, Harshani, et al. “Nicotinamide mononucleotide (NMN) as an anti-aging health product–promises and safety concerns.” Journal of advanced research 37 (2022): 267-278.
  3. Yi, Lin, et al. “The efficacy and safety of ?-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults: A randomized, multicenter, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial.” GeroScience 45.1 (2023): 29-43.
  4. Sharma, Chiranjeev, Dickson Donu, and Yana Cen. “Emerging Role of Nicotinamide Riboside in Health and Diseases.” Nutrients 14.19 (2022): 3889.
  5. Martens, Christopher R., et al. “Chronic nicotinamide riboside supplementation is well-tolerated and elevates NAD+ in healthy middle-aged and older adults.” Nature communications 9.1 (2018): 1286.
  6. Maric, Tamara, et al. “A bioluminescent-based probe for in vivo non-invasive monitoring of nicotinamide riboside uptake reveals a link between metastasis and NAD+ metabolism.” Biosensors and Bioelectronics 220 (2023): 114826.
  7. D’Amico, Davide, et al. “Impact of the natural compound urolithin A on health, disease, and aging.” Trends in molecular medicine 27.7 (2021): 687-699.
  8. Singh, Anurag, et al. “Direct supplementation with Urolithin A overcomes limitations of dietary exposure and gut microbiome variability in healthy adults to achieve consistent levels across the population.” European journal of clinical nutrition 76.2 (2022): 297-308.
  9. Singh, Anurag, et al. “Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults.” Cell Reports Medicine 3.5 (2022): 100633.
  10. Liu, Sophia, et al. “Effect of urolithin A supplementation on muscle endurance and mitochondrial health in older adults: a randomized clinical trial.” JAMA network open 5.1 (2022): e2144279-e2144279.

Why Skincare Is An Inside-Out Job

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Your skin requires nourishment just like any other organ in your body. You wouldn’t try to rub serums on your liver to enhance its detox capacity, would you?

Sure – moisturizers, serums, and retinoids provide temporary improvements to your skin, but they often only address external issues without tackling the underlying causes of skin problems. 

For example, when you get a sunburn, you may see redness on the surface of your skin – but do you know what’s happening below the surface? UV rays from the sun can directly damage your skin’s extracellular matrix, causing it to weaken and deteriorate. Over time, this leaves your skin looking saggy, lethargy, and, to put it bluntly – old[1][2]. 

And UV rays aren’t the only culprit wearing away at your skin; environmental toxins, poor diet, and even emotional stress can slowly deplete your skin from the inside out, robbing it of the vital nutrients it requires to keep you looking young and healthy[3][4][5]. 

So you can go ahead and rub as many serums and creams on your skin as you like, but if the layers of your skin beneath the surface are damaged, it’s going to take a deeper approach. 

 That’s why taking the right supplements that focus on internal factors is much more powerful for skin health than even the most expensive cosmetics out there. Targeted nutrients get to the root cause of dry skin, wrinkles, discoloration, and any other less-than-glamorous skin condition that may present itself on your face. 

Whether you’re focused on reducing fine lines and wrinkles, improving dryness, or increasing firmness, there are powerful nutrients that can help. Let’s take a look at a handful of my favorites. 

Nutrients That Nourish Your Skin From The Inside-Out

Protein

If you’ve noticed sagging skin and reduced elasticity, you may not be eating enough protein. 

Your skin surface is composed of protein-rich cells which create integrity and firmness, allowing your skin to act as a barrier to the outside world. Furthermore, your skin relies heavily on amino acids to form the proteins that make up your extracellular matrix (ECM). 

In fact, nearly 75% of the weight of your dermis (inner layer of skin including your ECM) is composed of collagen, a protein that provides structural support and elasticity in your skin[6]. 

Antioxidants

Woman at spa with hair wrapped in a towel drinking green smoothie

How exactly do sun exposure and environmental toxins damage your skin? Two words; oxidation and inflammation. Although several complex processes occur when your skin undergoes environmental insult, they all boil down to excessive inflammation and a surge of free radical production. 

This is why one of the most powerful things you can do to enhance skin health is to ensure you’re getting enough antioxidants in your diet. 

Some of the best sources of antioxidants include dark berries like blueberries, blackberries, and strawberries, along with nutrient-rich plants like green tea. 

In fact, Matcha green tea is one of my favorite sources of antioxidants because it contains both EGCG and chlorophyll. Studies show that EGCG may have anti-aging properties, particularly regarding skin care, as this compound helps to firm and brighten the skin, potentially reducing the appearance of wrinkles from the inside out[7][8].

Meanwhile, chlorophyll supports skin clarity and may help to combat the effects of environmental toxins on the skin[9]. 

Electrolytes and Minerals 

Pique Life supplement being poured into water

Proper hydration is essential for maintaining the skin’s natural barrier function, protecting against environmental damage, and promoting a smooth and radiant complexion[10]. Along with drinking enough water (roughly six to eight glasses per day), electrolytes and minerals play a vital role in maintaining the body’s hydration levels. When your skin is well-hydrated at the cellular level, it appears more radiant and glowing on the surface[11].

Hyaluronic Acid 

Artistic rendering of molecules

Hyaluronic acid (HA) is a compound found throughout your body, partially in your skin, joints, and eyes, that helps to keep things hydrated and lubricated. 

HA is particularly well-known for its ability to retain moisture in your skin, helping to keep the skin hydrated and preventing excessive dryness[12]. This can help your skin to appear more supple and firm[13]. 

While you can find hyaluronic acid in some food sources, supplementing is the best way to get a significant dose. 

Ceramides 

You can think of ceramides as the glue that holds your skin together. These lipids are naturally found in your skin and help to strengthen your skin barrier, improving overall skin health and resilience[14].

Similarly to HA, while you can find ceramides in some food sources if you really want to boost your levels, it’s best to go with a supplement. 

A Simple Glowing Skin Solution

Getting all of these skin-loving nutrients into your diet is actually a lot easier than you might think. 

First, if you haven’t assessed the protein content of your diet in a while, ensure you’re getting enough of this macro to lay a good foundation for skin health. 

And second, you may need to take a look at your diet. Are you getting a variety of fruits and plant foods with deep, antioxidant-rich colors?

For my hit of antioxidants in the morning, I love a good matcha latte. As mentioned, matcha is rich in the compound EGCG and contains chlorophyll to combat some of those environmental toxins we deal with daily. 

 As for electrolytes, hyaluronic acid, and ceramides, you’ll get the most band for your buck if you take these as supplements – but if you’re looking for a simple, delicious solution, I recommend Pique Life’s Radiant Skin Duo. 

This Duo is a combination of Pique’s two best-selling products: Sun Goddess Matcha and B·T Fountain Beauty Electrolyte. While the matcha provides antioxidants, the electrolytes come with a nice dose of hyaluronic acid and ceramides.

The combination of Sun Goddess Matcha and B·T Fountain provides a comprehensive approach to skin health, addressing internal and external factors. By nourishing the skin from within, these supplements help support deep cellular hydration and boost overall health. 

This company is also all about quality – which is crucial if you actually want to see results. 

For example, Pique’s Sun Goddess Matcha is 100% organic ceremonial grade and has undergone a quadruple toxin screening process to ensure you’re getting the purest matcha possible. 

  And as a special offer, Pique Life is providing a complimentary Starter Kit when you subscribe to the Radiant Skin Duo. The Starter Kit includes a frother and beaker, making it that much easier to whip us some delicious drinks.

Takeaway 

There’s nothing wrong with a good skincare cream, but if you want to get to the root of skin health, it’s an inside job.

A well-rounded diet full of high-quality foods can make a significant difference in skin health, but if you want to see some 180 results – you have to include the heavy hitters like hyaluronic acid, and ceramides. 

References 

  1. Charoenchon, Nisamanee, et al. “Ultraviolet radiation?induced degradation of dermal extracellular matrix and protection by green tea catechins: a randomized controlled trial.” Clinical and Experimental Dermatology 47.7 (2022): 1314-1323.
  2. Watson, Rachel EB, et al. “Damage to skin extracellular matrix induced by UV exposure.” Antioxidants & redox signaling 21.7 (2014): 1063-1077.
  3. Parrado, Concepcion, et al. “Environmental stressors on skin aging. Mechanistic insights.” Frontiers in pharmacology 10 (2019): 759.
  4. Saif, Ghada A. Bin, et al. “Association of psychological stress with skin symptoms among medical students.” Saudi medical journal 39.1 (2018): 59.
  5. Evers, A. W. M., and S. van Beugen. “How stress affects the skin: from designs to mechanisms.” The British Journal of Dermatology 185.1 (2021): 12.
  6. https://lpi.oregonstate.edu/mic/health-disease/skin-health
  7. Chaikul, Puxvadee, et al. “Anti-skin aging activities of green tea (Camelliasinensis (L) Kuntze) in B16F10 melanoma cells and human skin fibroblasts.” European Journal of Integrative Medicine 40 (2020): 101212.
  8. Kim, Eunji, et al. “Skin protective effect of epigallocatechin gallate.” International journal of molecular sciences 19.1 (2018): 173.
  9. Cho, Soyun. “The role of functional foods in cutaneous anti-aging.” Journal of lifestyle medicine 4.1 (2014): 8.
  10. Liska, DeAnn, et al. “Narrative review of hydration and selected health outcomes in the general population.” Nutrients 11.1 (2019): 70.
  11. Vollmer, David L., Virginia A. West, and Edwin D. Lephart. “Enhancing skin health: By oral administration of natural compounds and minerals with implications to the dermal microbiome.” International journal of molecular sciences 19.10 (2018): 3059.
  12. Papakonstantinou, Eleni, Michael Roth, and George Karakiulakis. “Hyaluronic acid: A key molecule in skin aging.” Dermato-endocrinology 4.3 (2012): 253-258.
  13. Vollmer, David L., Virginia A. West, and Edwin D. Lephart. “Enhancing skin health: By oral administration of natural compounds and minerals with implications to the dermal microbiome.” International journal of molecular sciences 19.10 (2018): 3059.
  14. Li, Qingyang, et al. “The role of ceramides in skin homeostasis and inflammatory skin diseases.” Journal of dermatological science 97.1 (2020): 2-8.

Why Water Structure Matters

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The know-how behind chemically purified water has been around for a while, and many of us have accepted that we need to clean our water before drinking it. But there’s another side to water quality, which has fortunately been getting more recognition in recent years.  

Structured water can be defined as water with more aggregated hydrogen atoms, resulting in rich clusters of interconnected water molecules. Water is not a simple, stagnant liquid we may think it is. 

The structure of water is interesting with respect to its function in biological systems. For example, water molecules at the surface of DNA are critical for maintaining DNA structure [1][2], and water plays a key role in protein folding[3], a process in which proteins assume a physical configuration that allows them to perform their cellular functions. In other words, our DNA and proteins need water to do their job of keeping us alive. 

But the structural importance of water becomes really interesting when we look at how these biomolecules interact. Multiple structural studies have found ordered water participating in different macromolecular complexes. Ordered water was found to actively connect these molecules via hydrogen bonding. 

For example, ordered water molecules were found between DNA and proteins, at the interface of DNA and small molecules such as medicinal drugs, and between antibody proteins and antigens[4][5][6]. 

These studies suggest that water is not a passive molecule used to fill space. Instead, it has a very dynamic and structural presence in interactions between all kinds of molecules in our body. Just like humans, biomolecules constantly communicate, bond, share information, and build tribes. And water is an active collaborator in these cellular cross-talks. 

Furthermore, there’s growing evidence that structured water has beneficial effects on cellular health, which is why I use structured water to consistently boost my performance[6][7].  

Analemma product for water architecture

My go-to device for preparing structured water at home is the Analemma wand. I’m all about simple solutions, and that’s precisely what I appreciate about this tool. It’s essentially a vial made of ultra-thin quartz crystal, and inside the vial is a small dose of highly structured water. 

When I stir water with the wand, this contact changes the physical structure of my water so that it matches the one in the vial. I can actually feel that difference in the taste and texture of the water; it becomes sweeter and softer. 

The wand has no expiration date, and it doesn’t require charging; it’s just really powerful, really stable water that can be replicated onto any other water source. 

All I have to do is prepare a batch in the morning, and I have ready-to-use structured water for the rest of the day, or even longer. In fact, they’ve actually tested water treated five years earlier, and it still held its structure – pretty impressive.

 

3 Benefits of Structured Water (Backed by Research) 

Another thing I appreciate about this company is that they keep coming out with new research showing how this water affects humans. Below are the top three benefits you can expect from drinking Analemma water. 

1. Increased mitochondrial output 

Those following my work for a while know that mitochondrial function is a major focus of my biohacking journey. Mitochondria are organelles that generate adenosine triphosphate, or ATP, the primary energy source of cells. All the energy our body spends doing everything from walking to thinking comes from ATP breakdown, and our mitochondria work hard to mass-produce enough ATP to sustain our energy needs.

Mitochondrial power drops with age and when we don’t put enough care into supporting our cellular health. It’s no surprise that mitochondrial dysfunction has been linked to virtually every age-related illness, from neurodegenerative disorders like Alzheimer’s to heart failure[8][9]. 

Fortunately, it’s possible to strengthen your mitochondria. I’ve written extensively about ways to increase mitochondrial function through tools like nutrition and exercise, but it’s been great to learn that the right structured water can have a similar effect. 

An independent 2022 study found that two months of drinking Analemma water caused a 19% increase in ATP production in adult humans[10]. 

We most often associate ATP with exercise, and for good reason – our muscles use a lot of it when we’re working out. And most of us drink water during workouts to attenuate water loss. By treating my water with Analemma, I get the combined benefit of staying hydrated during high-intensity exercise with supporting my mitochondrial power.  

Analemma product for water architecture

2. Improved gut microbiome 

Gut health is one of my favorite subjects to talk about. I often discuss the importance of strong gut health in everything from reversing autoimmune disease, improving mood and focus, fighting eczema, to improving athletic performance. 

Trillions of microorganisms line our gut, working alongside our body to protect us from harmful pathogens, prevent autoimmune responses, and even modulate our neuronal responses by sending neurotransmitters directly to our brain via the gut-brain axis[11][12]. 

In the last few decades, the gut microbiome has received a lot of positive attention, and rightfully so.  

Among the most striking findings are the ones related to how our microbiome shapes our mood and behavior. In a recent study published in Nature Scientific Reports[14], researchers used the fecal transplant method to treat children diagnosed with autism spectrum disorder (ASD). 

Two years post-treatment, they found an incredible 45% reduction in core ASD symptoms. Before treatment, 83% of participants were rated as having “severe “autism – this dropped to 17% in the follow-up study. 

Clearly, our microbiome is at the center of our physical, mental, and even spiritual health, which is why I’m so focused on doing things that benefit my microbiome. 

Analemma water is one of the ways I can implement that, as supported by the 2022 study, which showed a 17% improvement in the gut microbiome of adult humans who consumed this water daily for two months[15].  

Analemma logo

3. Rejuvenates the immune system 

The importance of a strong immune system is pretty much universally known. It helps us fight off infections, protects us from autoimmune responses, and does so in close coordination with our gut microbiome. This shows the interconnectedness of all these different biological processes at the forefront of health and longevity. 

One of the emerging fields researching our immunity is glycoscience. Researchers have found that small sugar molecules (glycans) attached to our antibodies can cause the antibody to switch its function from pro-inflammatory to anti-inflammatory and vice versa.  

This is a reversible and highly dynamic process. With unsuitable lifestyle choices, but also during natural processes like aging, our glycan profiles change, and our antibodies begin to cause inflammation, which can lead to us developing illnesses caused by low-grade systemic inflammation[16].  

In 2021, an independent GlycanAge study showed that drinking Analemma water for three months caused up to 12 years of biological age rejuvenation[17]. It caused shifts in glycans of these participants to the point that some went from being biologically older than their chronological age to being biologically younger. 

So there you have it, these are my top three reasons for choosing Analemma as my water structuring device. We need to drink water to stay hydrated, so why not push it to its full potential? 

References 

 McDermott, M. Luke, et al. “DNA’s chiral spine of hydration.” ACS central science 3.7 (2017): 708-714.

  1. Singh, Abhishek K., et al. “Long-range DNA-water interactions.” Biophysical journal 120.22 (2021): 4966-4979.
  2. Bellissent-Funel, Marie-Claire, et al. “Water determines the structure and dynamics of proteins.” Chemical reviews 116.13 (2016): 7673-7697.
  3. Coulocheri, Stavroula A., et al. “Hydrogen bonds in protein–DNA complexes: Where geometry meets plasticity.” Biochimie 89.11 (2007): 1291-1303.
  4. Pal, Samir Kumar, Liang Zhao, and Ahmed H. Zewail. “Water at DNA surfaces: ultrafast dynamics in minor groove recognition.” Proceedings of the National Academy of Sciences 100.14 (2003): 8113-8118.
  5. Bhat, T. Narayana, et al. “Bound water molecules and conformational stabilization help mediate an antigen-antibody association.” Proceedings of the National Academy of Sciences 91.3 (1994): 1089-1093.
  6. Zuo, Guanghong, Jun Hu, and Haiping Fang. “Effect of the ordered water on protein folding: an off-lattice G?-like model study.” Physical Review E 79.3 (2009): 031925.
  7. Zhou, Bo, and Rong Tian. “Mitochondrial dysfunction in pathophysiology of heart failure.” The Journal of clinical investigation 128.9 (2018): 3716-3726.
  8. Misrani, Afzal, Sidra Tabassum, and Li Yang. “Mitochondrial dysfunction and oxidative stress in Alzheimer’s disease.” Frontiers in aging neuroscience 13 (2021): 617588.
  9. Hwang, Seong Gu, et al. “Effect of antioxidant water on the bioactivities of cells.” International journal of cell biology 2017 (2017).
  10. Ma, Qianquan, et al. “Impact of microbiota on central nervous system and neurological diseases: the gut-brain axis.” Journal of neuroinflammation 16.1 (2019): 1-14.
  11. Xu, Huihui, et al. “The dynamic interplay between the gut microbiota and autoimmune diseases.” Journal of immunology research 2019 (2019).
  12. https://analemma-water.com/atp-study/ 
  13. Kang, Dae-Wook, et al. “Long-term benefit of Microbiota Transfer Therapy on autism symptoms and gut microbiota.” Scientific reports 9.1 (2019): 5821.
  14. https://analemma-water.com/microbiome-study/ 
  15. Krišti?, Jasminka, et al. “Glycans are a novel biomarker of chronological and biological ages.” Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences 69.7 (2014): 779-789.
  16. https://analemma-water.com/glycanage/ 

What Is GLP-1, and how does it help with weight management?

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There’s a lot of buzz going around about the new weight loss trend with GLP-1 these days. 

The info that’s not making headlines, however, is the fact that you can support your GLP-1 production naturally through diet and probiotics. 

But we’re getting a little ahead of ourselves here. First, let’s talk about what GLP-1 is and how this hormone works in your body to assist with metabolism. 

What is GLP-1? 

GLP-1 is short for glucagon-like peptide-1. With a name that clunky, you can see why it has a nickname. GLP-1 belongs to a family of hormones called incretins that enhance insulin secretion. When you eat, your gut releases GLP-1, which then goes on to trigger a host of downstream metabolic effects like reducing appetite, releasing insulin, and controlling blood sugar[1]. 

Man eating a salad with a bottle of Pendulum GLP-1 daily supplement for metabolism next to him

How does GLP-1 help with weight management? 

GLP-1 encourages the release of insulin and acts on the appetite centers of your brain to slow stomach emptying and increase satiety, enhancing feelings of fullness during and between meals[2][3][1]. 

Basically, GLP-1 tells you to put the fork down when you’ve had enough to eat – a pretty good thing when you’re trying to manage your weight. Research suggests that people with obesity may have problems with GLP-1 production which can lead to dysregulation of their appetite. This is why GLP-1 has become a key focus in obesity, diabetes, and general weight management treatments[4]. 

Hand holding a capsule of Pendulum GLP-1 daily supplement for metabolism

How can you support GLP-1 production? 

Even if you’re not clinically obese or diabetic, supporting GLP-1 production can help with weight control and general metabolic health.  

Research shows that eating high-protein foods such as yogurt and whey proteins may increase GLP-1. This is an easy, natural way to stimulate GLP-1 production[5][6]. 

Another easy way to support GLP-1 is by taking targeted probiotics. Certain beneficial probiotic strains, such as Akkermansia muciniphila, have been shown to stimulate GLP-1 levels. Akkermansia is a novel, next-generation strain associated with a healthy weight and strengthening the gut lining for optimal digestive health[7]. 

 You can learn more about Akkermansia here. 

Pendulum GLP-1 daily supplement for metabolism

Another probiotic option is Metabolic Daily, a blend of probiotic strains (including Akkermansia) formulated by Ph.D.s and scientists from Johns Hopkins, Harvard, Berkeley, and Stanford. This targeted formula naturally optimizes your metabolism and supports a healthy weight. Along with Akkermansia muciniphila, Metabolic Daily also contains Anaerobutyricum hallii, Clostridium beijerinckii, and Clostridium butyricum, all strains that support GLP-1 production[8][9][10]. 

In addition, Clostridium beijerinckii, and Clostridium butyricum both produce butyrate, a short-chain fatty acid that’s made in the gut when your bacteria break down dietary fiber. Butyrate is beneficial for blood sugar response, gut permeability, and immune function[11][12]. 

You can learn more about Metabolic Daily here. 

The good news is that the understanding of the critical role GLP-1 plays in maintaining a healthy weight and metabolic health is quickly growing — not only in the healthcare community but in the general population. The even better news is that there are ways to help increase your GLP-1 production yourself.

References 

  1. https://www.yourhormones.info/hormones/glucagon-like-peptide-1/
  2. Müller, Timo D., et al. “Glucagon-like peptide 1 (GLP-1).” Molecular metabolism 30 (2019): 72-130.
  3. Holst, Jens Juul. “The physiology of glucagon-like peptide 1.” Physiological reviews 87.4 (2007): 1409-1439.
  4. Anandhakrishnan, Ananthi, and Márta Korbonits. “Glucagon-like peptide 1 in the pathophysiology and pharmacotherapy of clinical obesity.” World journal of diabetes 7.20 (2016): 572.
  5. Gillespie, Anna L., et al. “Whey proteins have beneficial effects on intestinal enteroendocrine cells stimulating cell growth and increasing the production and secretion of incretin hormones.” Food chemistry 189 (2015): 120-128.
  6. Tremblay, Angelo, Caroline Doyon, and Marina Sanchez. “Impact of yogurt on appetite control, energy balance, and body composition.” Nutrition reviews 73.suppl_1 (2015): 23-27.
  7. Cani, Patrice D., and Claude Knauf. “A newly identified protein from Akkermansia muciniphila stimulates GLP-1 secretion.” Cell Metabolism 33.6 (2021): 1073-1075.
  8. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/eubacterium-hallii
  9. Perraudeau, Fanny, et al. “Improvements to postprandial glucose control in subjects with type 2 diabetes: a multicenter, double blind, randomized placebo-controlled trial of a novel probiotic formulation.” BMJ Open Diabetes Research and Care 8.1 (2020): e001319.
  10. Wang, Xin?liang, et al. “Engineered probiotics Clostridium butyricum?pMTL007?GLP?1 improves blood pressure via producing GLP?1 and modulating gut microbiota in spontaneous hypertension rat models.” Microbial Biotechnology (2022).
  11. Perraudeau, Fanny, et al. “Improvements to postprandial glucose control in subjects with type 2 diabetes: a multicenter, double blind, randomized placebo-controlled trial of a novel probiotic formulation.” BMJ Open Diabetes Research and Care 8.1 (2020): e001319.
  12. Wang, Xin?liang, et al. “Engineered probiotics Clostridium butyricum?pMTL007?GLP?1 improves blood pressure via producing GLP?1 and modulating gut microbiota in spontaneous hypertension rat models.” Microbial Biotechnology (2022).

The “Always-Tired Generation:” How To Fight Our Sleep Health Crisis In 3 Easy Steps.

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Did you know 70% of Americans are now reporting poor sleep on a regular basis[1]?

70% – that’s an insane number. How are we supposed to wake up and own the day when we can’t even shut down and sleep at night?

I’m sure past generations had their fair share of restless nights, but sleep issues today have reached the point of a true national health crisis. Why are we struggling so much to catch z’s these days? The answer is complex, but one of the reasons is a huge blind spot for most people, and it may surprise you.

But let’s not get ahead of ourselves. Before we dive into precisely why you’re tossing and turning your nights away, here’s why you should care.

Research studies have linked chronic poor sleep to[2][3][4][5][6]:

  • Poor weight control.
  • Cardiovascular issues
  • Immune imbalances.
  • Low mood.
  • Lower cognitive performance
  • And more

You get the idea. If you want good health, you need good sleep.

Okay, okay, now don’t stress that your sleep is ruining your life and health. Just keep reading; I’m about to go over three virtually effortless things you can do to promote far better sleep quality.* And yes, we’re going to address that blind spot too, because once I knew what I was missing, it absolutely transformed the quality of my sleep.*†

To start, let’s go over why our generation is getting such awful sleep in the first place.

Modern Times Work Against Healthy Sleep Habits.

For hundreds of thousands of years, we evolved to base our sleep schedule on the rise and fall of the sun.

In fact, it wasn’t until 1925 (less than 100 years ago) that most American households acquired electricity.

And while electricity may have been the beginning of separating our sleep schedules from the sun, in the last 20 years, things have gone from bad to worse.

Nowadays, we’re blasting our eyes with sleep-destroying blue light from TVs, laptops, and smartphones right up until the time our heads hit the pillow.

I know what you’re thinking, and you’re right; it’s hard to stop a Netflix binge or tune out the siren song of your phone at night – but here’s why you should care; studies repeatedly show that excessive blue light exposure suppresses the critical “sleep hormone” melatonin[7].

Unfortunately, modern times have made us addicted to our devices, and how could we not be? We live in a world of FOMO (fear of missing out), with news breaking 24/7 and everyone we know posting new information at all hours on social media.

Our grandparents weren’t constantly tempted by digital screens designed to hold their attention by any means necessary.

And if all that blue light and media content isn’t enough to keep you up at night, we have the current state of the world. If you haven’t noticed, the 2020’s have been…well…a lot.

Socially isolating lockdowns, the worst political division of our lifetime, and superpowers pushing military tension to the brink (just to name a few less-than-relaxing realities of late).

So if your sleep sucks, welcome to the club. For all the reasons I listed (and many more), great sleep for our generation takes an actual plan.

But the good news is how easy it can be to rapidly change your sleep quality once you know where to start.

Livingroom with telescope pointed at window

3 Easy Steps To Unlock Great Sleep Night After Night:

#1- When The Sun Goes Down, So Should Your Lighting.

Until about 100 years ago, our species had evolved to use decreasing light brightness as a queue for our sleep-wake cycle. There was some light (the moon, the stars, firelight, etc.), but nothing like the average American home interior these days at 10 pm.

So if you want to sleep like your ancestors, when the sun goes down, ease your indoor lighting to become very mild. This helps to more closely mimic the lighting transition we’ve evolved to recognize as the queue for the sleep phase of our sleep-wake cycle.

And something you can do as a permanent change as soon as you’re done reading this article is to lower the brightness level on your laptop and phone. They’re almost always far brighter than necessary. For bonus points, try avoiding them altogether within a couple of hours of sleep, or at least the final hour before you hit the hay.

#2- Shift Your Body Temperature Into A Sleep-Inducing Sweet Spot.

Throughout a 24-hour period, your core body temperature slightly fluctuates. And when your core body temperature is at a low point (1 to 2 degrees Fahrenheit below average), that typically correlates with periods of sleepiness[8].

But did you know you can actually induce a slightly lower core body temperature, thereby making you more conducive to sleepiness?

The trick is to do something just before bed that actually raises the temperature around you (such as a sauna, hot tub, or hot shower). This makes your body try to counteract the external heat increase by decreasing your core body temperature.

So a daily sauna or even a simple hot shower shortly before bed can do wonders for sleep.

#3- Get Yourself Some Sleep-Enhancing Nutrients – They’re A Life Changer.

Okay, here it is; this is by far the biggest blind spot I see in achieving better sleep; you need more sleep-inducing nutrients.

Did you even know “sleep-enhancing nutrients” were a thing?

Most people don’t, but the science of certain ingredients is impressive.

To be clear, I’m not talking about “sleeping pills” or medication. I’m talking about a more natural approach with vegan, non-GMO, gluten-free ingredients that are research-backed to promote amazing sleep quality.*

  • The most well-known of these sleep nutrients is magnesium. It supports normal signaling of “the sleep hormone” melatonin that can become depleted from blue light exposure. A lot of people supplement with melatonin directly. But supporting your own body to produce normal melatonin levels with magnesium is a way more holistic approach[9].
  • The herb gotu kola is research-backed for promoting relaxation. I love this herb because it doesn’t make you “sleepy” per se; it just helps take the edge off and make the transition from awake to asleep feel subtle and smooth[10].*
  • Holy basil leaf extract supports healthy stress regulation to quiet an overactive mind (that keeps you up half the night). This is a great ingredient if you tend to enter “worry mode” as soon as you lay down, unable to mentally transition to sleep[11].*
  • And white peony root extract supports the steadiness of your sleep cycle once you’re actually asleep. This is HUGE. Restorative sleep is about quality every bit as much as quantity. Even if you lay in bed 8 hours a night when you’re tossing and turning and rarely entering deep sleep and REM, you wake up feeling like you got three hours of sleep. This ingredient is all about promoting sleep quality[12].*

In addition to those gems, there are dozens of ingredients shown in studies to support the human sleep cycle in dynamic ways.*

One option would be to try a handful of ingredients and see which ones work – but, honestly, who has time for that? Furthermore, most people benefit from the synergy of sleep-supportive nutrients, which is why I like to go for a sleep product that contains a smattering of ingredients.

Personally, a sleep-enhancing formula that blew me away is Qualia Night. It contains every ingredient I just listed above (+21 more) in the most complete (and clean) sleep-enhancement stack on the market.*

Dave Asprey promoting Qualia Supplement

Qualia Night is non-sedating, so it won’t “knock you out.”

Just take it a few hours before bed, and you should find yourself slowly easing into a mellow and restful state by bedtime, followed by effortless restorative sleep and the most refreshed mornings of your life.* 

To get technical for a moment, Qualia Night is designed to do all of the following*:

Support natural melatonin production.

  • Promote healthy GABA activity.
  • Support antioxidant defenses.
  • Provide adaptogen support.
  • Balance cortisol levels.
  • Support gut microbiome health.
  • Enhance the function of BDNF(brain-derived neurotrophic factor).

Personally, I barely notice Qualia Night in the evenings – when I really notice it is in the mornings.

Since I’ve added Qualia Night to my diet, I’m routinely waking up before my alarm goes off feeling fully recharged, in a great mood, and ready to hit the ground running (instead of peeling myself off the mattress while trying to fight the temptation of a few snooze buttons).*†

And now’s the best time ever to try Qualia Night because (for a limited time) it’s available at 50% off for a month’s supply, backed by a 100-day, 100% money-back guarantee.

Click here to try Qualia Night at 50% off and begin experiencing the most refreshed and recharged mornings of your life. Use code DAVE at checkout for an extra 15% off.

Man being fed sandwich by young child

Final Thought: The Great Sleep – Great Life Connection.

If the potential health consequences of poor sleep aren’t enough to make you start taking it as seriously as you should, then let me just point out some benefits that proper sleep can bring to your life.

  • Great sleep can transform work performance in your career.
  • It can allow you to show up in relationships with presence and love.
  • It gives you the energy to appreciate the beauty of the world around you.

Let’s face it. Nothing about us is at our best when we’re exhausted.

And even though our generation is dealing with sleep challenges in new and frustrating ways, we luckily also have amazing new tools to improve our sleep game, such as:

  • More sleep health information than ever at our fingertips.
  • Holistic sleep enhancement formulas that work amazingly well.*
  • And, of course, sleep apps that can monitor our progress in real-time.

So instead of mornings being a source of dread, let’s start enjoying getting up and going through our days as the fully charged version of ourselves.

. *These statements have not been evaluated by the Food and Drug Administration.  This product is not intended to diagnose, cure, or prevent any disease.

†Disclaimer: This review represents the personal experience and opinions of the author, and is not a guarantee, promise, or reflection of other users’ results.  The author was provided [free product/compensation] in exchange for this endorsement.

References

  1. https://www.sleepassociation.org/about-sleep/sleep-statistics/
  2. Grandner, Michael A., et al. “Sleep disturbance is associated with cardiovascular and metabolic disorders.” Journal of sleep research 21.4 (2012): 427-433.
  3. Besedovsky, Luciana, Tanja Lange, and Monika Haack. “The sleep-immune crosstalk in health and disease.” Physiological reviews (2019).
  4. Cappuccio, Francesco P., et al. “Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies.” Sleep 33.5 (2010): 585-592.
  5. Goldstein, Andrea N., and Matthew P. Walker. “The role of sleep in emotional brain function.” Annual review of clinical psychology 10 (2014): 679-708.
  6. Killgore, William DS. “Effects of sleep deprivation on cognition.” Progress in brain research 185 (2010): 105-129.
  7. Kimberly, Burkhart, and Phelps James R. “Amber lenses to block blue light and improve sleep: a randomized trial.” Chronobiology international 26.8 (2009): 1602-1612.
  8. VanSomeren, Eus JW. “More than a marker: interaction between the circadian regulation of temperature and sleep, age-related changes, and treatment possibilities.” Chronobiology international 17.3 (2000): 313-354.
  9. Abbasi, Behnood, et al. “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.” Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences 17.12 (2012): 1161.
  10. Bradwejn, Jacques, et al. “A double-blind, placebo-controlled study on the effects of Gotu Kola (Centella asiatica) on acoustic startle response in healthy subjects.” Journal of clinical psychopharmacology 20.6 (2000): 680-684.
  11. Saxena, Ram Chandra, et al. “Efficacy of an extract of ocimum tenuiflorum (OciBest) in the management of general stress: A double-blind, placebo-controlled study.” Evidence-based Complementary and Alternative Medicine 2012 (2012).
  12. Henderson, Fiona, et al. “Effects of social defeat stress on sleep in mice.” Frontiers in behavioral neuroscience 11 (2017): 227.

 

The Ultimate Biohacking Fat: C15:0 Explained

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Can fat reverse aging? Based on a growing body of evidence, the answer is yes. 

While you may already be familiar with the many health benefits of fat, you might be surprised to learn that a little-known saturated fat could be the ultimate
biohack. C15:0 (pentadecanoic acid) is a healthy and essential odd-chain saturated fatty acid. That’s right – a healthy saturated fat. 

Person holding a white supplement on their finger tip.

Our 40-Year Fat Deficiency Experiment

For over 40 years, voices of authority told us to avoid saturated fats due to some less than rigorous research (and likely a good deal of “oversight” at the hands of those that would benefit). I fell prey just like many others to this smoke and mirrors show, until I actually started digging into the research myself. Luckily, times have changed, and we now know that not all fats are created equal – including different types of saturated fat. 

So here’s what we know today. Are saturated fats pro-inflammatory? Potentially. But it depends on the structure of the fatty acids:

Turns out, in our decades-long “fat-free” quest, we’ve been throwing out the good fat with the bad. As a result, population-wide C15:0 levels have been declining around the same time we’ve seen an exponential rise in chronic illnesses. Coincidence? Likely not. 

The First Essential Fatty Acid Discovered in 90 Years

Now here’s where things get really interesting. A recent Nature Scientific Reports paper found that C15:0 meets the rare criteria of an essential fatty acid. This means that our bodies require certain levels of C15:0 to maintain baseline physiological health. But since our bodies can’t make adequate amounts of C15:0 on their own, we have to get C15:0 routinely from our diet or supplements.  

In other words, C15:0 isn’t just a “nice to have,” it’s a “must-have.” 

Before this discovery, there were only two known essential fatty acids: alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid).

Today, over 50 peer-reviewed scientific publications have linked C15:0 to better long-term metabolic, heart, immune, and liver health, which means we need C15:0 if we want to keep our cells resilient, energized, and young.

 I personally can’t believe I’ve gotten this far in life without paying attention to my C15:0 intake.

Man doing handstand on beach

How C15:0 Reverses Aging at the Cellular Level

Anti-aging is no longer a pipe dream; we now have more information than ever to help us dial back the clock, including insights into several “hallmarks of aging,” which define how our bodies break down over time. These hallmarks include:

  • Early cell death (cellular senescence)
  • Loss of cellular energy (mitochondrial dysfunction)
  • Impaired cross-talk between cells (impaired cellular signaling)

If we can stop or even just delay these processes, we can slow aging. And that’s precisely what C15:0 does. 

Studies show that C15:0 works by:

  • Activating key receptors that support cellular signaling. By activating PPAR?/? and AMPK, C15:0 can help to restore balanced metabolism and immunity. In addition, as recently published in Nature’s Scientific Reports, our bodies use C15:0 to make a metabolite called pentadecanoylcarnitine (aka PDC). PDC is a newly discovered endocannabinoid shown to fully activate key cannabinoid receptors (CB1 and CB2) that can help with calmer mood, improved sleep, and joint comfort.

By directly targeting the causes of aging, C15:0 helps to keep our cells (and bodies) balanced and healthy. 

Woman holding a bottle of Fatty™ Supplements

An Urgent Need

If C15:0 helps reverse aging at the cellular level, what happens when we reduce or even remove this essential fat from our diets? 

Unfortunately, declining C15:0 levels over the last few decades have coincided with increased aging-related conditions. In the last two years alone, we saw a sharper decrease in life expectancy than we’ve seen since 1921-1923.

Given the important role C15:0 plays in the health and longevity of our cells, scientists are hypothesizing that C15:0 nutritional deficiencies may be to blame for the rise in age-related conditions among younger and younger populations. 

There’s so much information out there about this new saturated fatty acid I can’t even begin to cover it all. If you want to dig in even further and learn about the latest C15:0 science, check out this C15:0 site that’s packed with info: www.discoverC15.com.

Your Best Source of C15:0 

So, how do you get more of this biohacking fat into your diet?

Traditionally, dairy fat was our primary source of C15:0. Unfortunately, dairy has several limitations: 

  • First, dairy fat contains much higher levels of pro-inflammatory even-chain saturated fats (like C16:0) compared to C15:0. 
  • Second, cow’s milk contains sugars and calories that you may be looking to avoid. 
  • Third, the C15:0 in dairy is in the triacylglycerol form, making it difficult to absorb. 
  • And finally, the amount of C15:0 in dairy fat is dependent on what the cows are fed. Cows fed corn (and even some types of grasses) have lower C15:0 levels in their milkfat.

Looking at the plant kingdom, there are some nuts and seeds containing C15:0, but in minimal amounts. For example, it would take 1.7 cups of chia seeds or 5 cups of sunflower seeds to get the amount of C15:0 you need every day – can you imagine trying to swallow that much chia seed pudding? 

Luckily, I found another option to take care of my C15:0 needs; a pure C15:0 supplement. The same Navy doctors and scientists that discovered C15:0 as an essential fatty acid developed a pure, sustainable, stable, vegan-friendly, 1-calorie, and readily bioavailable C15:0 ingredient called FA15TM. FA15TM is the only ingredient in fatty15, a science-backed and award-winning C15:0 supplement. Just one small pill (and one small calorie) gives you just the right amount of C15:0 that you need each day.

Bottle of Fatty™ Supplements

Long-Term Results That Can be Seen & Felt

I love a good biohacking supplement, but I really love a supplement that provides immediate results and takes you from your average potential to superhuman potential. Due to C15:0’s incredible ability to impact cellular aging, benefits from taking C15:0 can be seen and felt within weeks. 

Here’s what the science shows:

  • Our Older Years. Since C15:0 levels naturally decline with age, C15:0 supplementation helps to replenish healthy C15:0 levels, resulting in benefits that can be seen and felt, especially during our older years.

As someone whose life goal is to extend my time here as long as possible, I’ve made fatty15 a regular part of my anti-aging regimen, and if you’re looking for a simple yet effective bio-hack to longevity, I highly suggest you check them out as well. 

Bottle of Fatty™ Supplements in a gym bag

 

Citations:

Venn-Watson, S., Lumpkin, R., Dennis, E.A. Efficacy of dietary odd-chain saturated fatty acid pentadecanoic acid parallels broad associated health benefits in humans: could it be essential? Sci Rep 10:8161 (2020).

Dornan, K. et al. Odd chain fatty acids and odd chain phenolic lipids (alkylresorcinols) are essential for diet. J Am Chem Soc 98:813-824 (2021)

Kaikkonen, J.E. et al. Associations of serum fatty acid proportions with obesity, insulin resistance, blood pressure and fatty liver: the cardiovascular risk in young Finns study. J Nutr 151, 970-978 (2021).

Huang, L. et al. Circulating saturated fatty acids and incident type 2 diabetes: A systematic review and meta-analysis. Nutrients 11:998 (2019).

Trieu, K. et al. Biomarkers of dairy fat intake, incident cardiovascular disease, and all-cause mortality: A cohort study, systematic review, and meta-analysis. PLoS Med 18:e1003763 (2021).

Zheng, J. S. et al. Changes in plasma phospholipid fatty acid profiles over 13 years and correlates of change: European Prospective Investigation into Cancer and Nutrition-Norfolk Study. Am J Clin Nutr 109, 1527–1534 (2019).

Kurotani, K. et al. Even- and odd-chain saturated fatty acids in serum phospholipids are differentially associated with adipokines. PLOS ONE 12, e0178192 (2017).

Kratz, M. et al. Dairy fat intake is associated with glucose tolerance, hepatic and systemic insulin sensitivity, and liver fat but not ?-cell function in humans. Am. J. Clin. Nutr. 99:1385-1396 (2014).

Adachi, K., Yokoyama, D., Tamai, H., Sadai, M., Oba, K. Effect of the glyceride of pentadecanoic acid on energy metabolism in hair follicles. Int J Cosmetic Sci 15, 125-131 (1993).

Venn-Watson, S., Reiner, J., Jensen, E.D. Pentadecanoylcarnitine is a newly discovered endocannabinoid with pleiotropic activities relevant to supporting physical and mental health.Scientific Reports 12:13717 (2022).

Fu, W.C. et al. Pentadecanoic acid promotes basal and insulin-stimulated glucose uptake in C2C12 myotubes. Food Nutr Res 65:10.29219/fnr.v65.4527 (2021).

Centers for Disease Control and Prevention. Life expectancy in the U.S. dropped for the second year in a row in 2021. 

Venn-Watson, S.K., Butterworth, C.N. Broader and safer clinically-relevant activities of pentadecanoic acid compared to omega-3: Evaluation of an emerging essential fatty acid across twelve primary human cell-based disease systems. PLOS ONE https://doi.org/10.1371/journal.pone.0268778 (2022).

Roh et al. A clinical study of pentadecanoic glyceride (LHOP) on male pattern alopecia. J Korean Soc Clin Pharmacol Ther 6:199-206 (1998).

Tsoukalas et al. Application of metabolomics part II: Focus on fatty acids and their metabolites in healthy adults. Int J Mol Med 43:233-242 (2019)

Unlock the Nature of Longevity

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What a difference two centuries makes. In 1800, the average lifespan was barely longer than 30 years, and in 2019, it was almost 80. Researchers at the University of Rochester discovered sirtuin 6 – otherwise known as ‘the longevity gene’–  and with female life expectancy already nearing 90 years in East Asia, it seems our future selves may be getting even more years.

There are various health products and healing practices that we can use to “slow down” aging or make the aging process less painful. Quantum energy and quantum energy-charged products, such as those developed by Leela Quantum Tech, are examples of things that can restore vitality and make you feel more energized and in tune with yourself.

Progress in longevity does not appear to be slowing. However, as humans become better at living longer lives, the question arises how long humans can live.. What are we going to do with the extra time?

Chronological Age vs. Biological Age 

Aging is an inevitable part of human life. We all age differently, but one thing remains constant—we all experience chronological aging, which is the amount of time that has passed since birth (our age). Biological aging, on the other hand, is determined by lifestyle choices such as diet, exercise habits, stress levels, quality of sleep, and exposure to environmental toxins. Dr. Morgan Levine, in her book True Age, defined that our biological age doesn’t refer to how many birthdays you’ve had, but to the state of decline or divergence that your body has undergone.

The difference between chronological age and biological age can be significant—some people look much older than their actual age, while others look younger than their years suggest.

The good news is that there are certain health products and practices we can adopt to “slow down” aging. Quantum energy and products charged with quantum energy, like those sold by LeelaQ, can restore vitality and make you feel more invigorated and in tune with yourself. One common thing people report is that they feel and look more vibrant with the use of these quantum energy tools and supportive frequencies.

Live-Longer-1

Travel & Car Bloc by Leela Quantum Tech

What Does Quantum Energy Do?                                                                                                                                                                                   

Quantum energy helps promote optimal wellness by restoring balance in your body’s energy systems. When these systems become out of balance due to physical or emotional stressors (like toxins, illness or trauma), our bodies can deplete vital energy reserves that help us stay healthy as we age. By restoring balance to these systems using quantum energy products from LeelaQ, users report feeling more energized throughout their day-to-day lives! Along with improved physical well-being comes mental clarity; many users report feeling better equipped to manage stressful situations after using quantum energy products from LeelaQ.

So if you’re looking for ways to slow down the effects of aging without relying on expensive treatments or harsh chemicals, consider giving quantum energy a try! With regular use of these unique products from LeelaQ, you add another layer on your way toward living a long and healthy life full of vitality!

Longevity is something most people strive for in life; however, it can be challenging to achieve without taking proactive measures. Luckily for us, modern science has made it possible for us to extend our lifespans through lifestyle changes like proper nutrition and exercise combined with innovative health products like those offered by LeelaQ. By combining these elements together into an effective wellness plan tailored specifically to your individual needs, you can increase your chances of living a long life full of vitality! So don’t wait any longer – take charge of your well-being today!

How To Slow Down the Aging Process?

A fundamental question for people who want to live longer is how to slow down aging. Or, more specifically, how to keep your biological age from exceeding your chronological age. It would be nice if there was a biochemical intervention to slow down aging, such as a magic pill, but research shows that the best way to slow down aging is to take better care of yourself.

Things to focus on include:

  • Lowering your stress level
  • Getting enough quality sleep
  • No smoking
  • No alcohol
  • Maintaining proper hydration
  • Exercise Smarter Not Harder

As previously stated, quantum energy healing can help to slow the aging process due to its revitalizing, nourishing, and balancing effects on our biofields and bodies. You can become more resistant to stress and naturally improve your energy levels by maximizing your potential energetically.

Live-Longer-Infinity-Bloc

Infinity Bloc by Leela Quantum Tech

The Leela Infinity Bloc, a device for charging any item with pure and dynamic quantum energy, has helped a man in his 70s regain power in his five senses. He noticed his eyesight improving and his sense of smell becoming stronger than it had been in years after a few weeks of using the Infinity Bloc.

By using these products earlier in life, you can begin to protect yourself against the negative impacts of toxins that are in our air, water, and food, causing our bodies to degrade.

Pure quantum energy can make you feel more invigorated, less stressed, and more in control of your body. Stress is a known element in aging, and many people still struggle to manage it. By leveraging it, you can help yourself master stress and feel more at ease, ultimately contributing to a longer life span.

I’ve been using Leela Quantum Tech products for quite some time now. I don’t know exactly how they work, but they work for me and other people I know, and the studies clearly support that. Explore LeelaQ products with 10% Off using the code “DAVE10.” Check their website at leelaq.com

Human aging is a complex and ever-changing topic of study. Scientists are still looking for strategies to not just extend human life but also to understand the underlying causes of aging. While we still have a lot to learn about this process and the nature of the human lifespan, we’ve come a long way already. Who knows what we can achieve with advances in quantum energy?

 

 

For Deeper Sleep, Upgrade Your Exercise Routine

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  • Want to sleep better? Exercise can help. Getting on a regular workout routine improves your sleep quality by a lot.
  • Exercise helps you fall asleep faster, stay asleep longer, wake up less during the night, and spend more time in the deep, restorative stages of sleep.
  • Working out also relieves anxiety and stress, which are major causes of insomnia. If you find your mind racing at night, exercise can help quiet it down.
  • When it comes to sleep, the type of exercise doesn’t seem to matter much. As long as you’re pushing yourself physically, your sleep will benefit. However, different types of exercise give you different benefits. This article gets into the specifics and helps you choose a workout routine that suits your needs.
  • The time of day you work out doesn’t matter either. Follow your internal clock — whether you’re going for a run first thing in the morning or lifting heavy in the afternoon, your sleep will improve.

 

Can’t sleep? If you’re not working out regularly, consider adding an exercise routine. Working out does a lot more for you than muscle gain and fat loss. Exercise makes your brain stronger and keeps it from aging.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4587595/”] It increases longevity and decreases the risk of virtually all chronic disease. It eases (and in some cases cures) depression and relieves stress and anxiety.

Basically, exercise is amazing for your body and brain. It turns out exercise can help you sleep better, too. If you struggle to get a good night’s sleep (or you want the best sleep of your life), read on. This article will cover how exercise improves sleep, what different types of exercise do for you, and the best time of day to work out for better sleep.

Exercise helps you fall asleep and stay in deep sleep longer

exercise sleep benefits If you have trouble falling asleep or wake up a lot during the night, exercise can help. People with mild to moderate insomnia saw these benefits when they began to exercise regularly:

  • They slept longer: 13-18% increase in sleep time
  • Fell asleep faster: 55% decrease in sleep onset latency (how long it took them to fall asleep)
  • Woke up less: 30% decrease in time awake during the night
  • Caught more restorative sleep: 13% more time spent in deep sleep

In other words, exercising daily can make it much easier for you to fall asleep and stay asleep, and you’ll sleep deeper and longer. That translates to much better recovery and more mental and physical energy the next day — especially if you use other sleep hacks to boost your sleep quality even more.

Exercise eases insomnia from anxiety and stress

exercise anxiety stress insomnia Exercise can also help with anxiety- and stress-related insomnia. If you find your mind races at night, or you’ve been working all day and you can’t seem to get your body out of fight-or-flight mode, exercise can make a big difference.

Anxious people with chronic insomnia who started running daily saw a 15% decrease in anxiety.

Yoga may be even better, because it combines exercise with mental relaxation. Yoga outperformed anti-anxiety and antidepressant drugs at lowering cortisol (your stress hormone) and relieving anxiety and depression.

If running and yoga aren’t your thing, don’t worry. Physical activity in general decreases anxiety and relieves stress. A 16-week study at Duke University found that regular, moderate exercise three days a week worked as well as antidepressants in relieving symptoms. Ten months later, depressed people who continued working out had an 8% relapse rate, compared to 38% on medication. If you have depression, anxiety or you’re stressed out and can’t sleep, get your body moving. It’ll help.

Does the type of exercise matter?

best exercise for sleep When it comes to sleep? Not really. Moving your body in any way seems to improve sleep, whether it’s heavy lifting, cardio, or yoga.

That said, different types of exercise give you different benefits outside of sleep. If you’re going to be working out for better sleep, why not kill two birds with one stone and move toward another goal as well? Keep in mind that focusing on body goals may discourage you from working out.

A stationary exercise bike with red and black accents is shown on a blue background. Text reads: CAROL. Maximum cardio results with minimum effort—double your fitness in just 26 minutes of cardio per week.

  • To build muscle, do a heavy lifting protocol like this one with plenty of rest between workouts. The key here is intense exercise followed by lots of recovery.
  • For mental focus, choose prolonged cardio like jogging or swimming. A longer session of moderate-intensity aerobic exercise boosts your brain-derived neurotrophic factor (BDNF), which increases your ability to learn and helps you get into a state of deep focus. Aim for at least 30 minutes of steady cardio where you’re pushing yourself, but not to exhaustion.
  • For flexibility, yoga is your best bet. It offers deep stretching and improves alignment, provided you have a good teacher who can correct your poses. Yoga is also especially good for stress relief and mental relaxation.

Set yourself a weekly workout schedule that mixes and matches the above exercise styles to suit your goals. You’ll enjoy deeper sleep and all the benefits that come with an active life.

When is the best time of day to exercise for sleep?

best time to exercise You may have heard that working out before bed keeps you from falling asleep. Exercise increases your body temperature and invigorates you, so it seems logical that a late-night workout might make it harder to wind down. Anecdotal evidence suggests that some people have a tougher time falling asleep after a vigorous sweat session before bed. If this is you, don’t do it.

However, research finds that working out before bed is just fine. People who did heavy lifting in the morning, afternoon, and evening all saw equal (and large!) improvements in their sleep quality. Likewise, a 2011 study found that people who worked out for 35 minutes before bed slept just as well as they did on the nights they didn’t exercise.

So really, when you work out comes down to personal preference. Maybe you prefer to work out right when you wake up and start your day with lots of energy. Or maybe you’re a night owl and you like those late workouts when the gym is empty. Either way, you’re getting lots of benefit, in terms of sleep quality and otherwise. Do your thing; your body will reward you for the hard work.

 

Your Definitive Guide to Conquering the Keto Flu

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  • The keto flu is your body’s natural response to carbohydrate restriction.
  • Its symptoms include: brain fog, headache, chills, sore throat, digestive issues, dizziness, insomnia, irritability, and more.
  • Symptoms typically last from a few days to two weeks, and up to a month at most.
  • Metabolic flexibility, meaning your ability to adapt to different fuel sources (sans uncomfortable symptoms), dictates the severity of symptoms.
  • Keto flu remedies include: proper hydration; bone broth; electrolytes like potassium, magnesium, and sodium; eating more good fat like MCTs; rest and sleep; mild exercise or meditation; activated charcoal; exogenous ketone supplements; and in some cases, eating more carbs.

You started the keto diet and are just not feeling it. Instead of all those amazing ketogenic benefits you’ve heard about – supreme fat burn, increased energy, keto clarity, and a vibrant sense of well-being – you are irritable at the breakfast table, dizzy all day, and not sleeping at night. The culprit of this miserable feeling? Oh, right: the keto flu. It’s a natural reaction your body undergoes as it switches from burning sugar to fat for energy. In order to get from here to there, your body needs to make a few modifications to the way it runs.

Read on to learn what’s in store as you rev up your internal engine, keto-style.

[readmore title=”View keto flu remedies”]

What is the keto flu?

Barebones – the keto flu is your body’s natural response to carbohydrate restriction. If you’ve embarked on the keto path, you likely know that a keto diet – high in fat, moderate in protein, and low in carbs – implies you burn fatty acids for energy instead of glucose, which comes from sugar and other carbohydrates. While fat is typically a backup fuel source, you will tap into it if there is insufficient glucose, your body’s preferred fuel, from your diet. The metabolic state of ketosis is a fancy word for burning fat rather than carbs, and it is the secret weight-loss weapon to the keto diet.

What are the symptoms of keto flu?

  • Brain fog
  • Headache
  • Chills
  • Sore throat
  • Confusion
  • Dizziness
  • Insomnia
  • Irritability
  • Muscle soreness
  • Nausea
  • Poor focus
  • Stomach pains
  • Sugar cravings

How long does the keto flu last?

Downsides of Keto and Why a Carb Cycling Diet is Better_tired on couch_downsides to keto The keto flu, aka carb withdrawal, generally kicks in at the 24- to 48-hour mark. Symptoms typically last from a few days to two weeks, and up to a month at most. Whether you experience its symptoms – and to what extent – depends upon your metabolic flexibility, meaning your ability to adapt to different fuel sources (sans uncomfortable symptoms).

Metabolic flexibility is influenced by genetics as well as lifestyle habits. For instance, how you ate prior to going keto may predict the severity your flu symptoms. If you ate a diet low in refined sugar and starches, you’ll likely experience only mild symptoms. A diet high in sugar and carbs may set you up for greater withdrawal symptoms (especially from the sugar).

What causes the keto flu?

What exactly causes keto flu symptoms? When you restrict carbohydrates, your body must learn how to burn its backup energy source, and in order to do so, changes happen from the cellular to hormonal level.

Specifically, there are three changes that occur when you cut out carbs:

Water and sodium flush:  When you consume fewer carbs, insulin levels drop – signaling your kidneys to release sodium from the body. This causes a loss of up to about 10 pounds of water weight as water shuttles sodium out of your body. All of this usually occurs in the first five days. The glycogen loss and low insulin levels cause dizziness, nausea, muscle cramping, headaches, and gastrointestinal issues, like diarrhea and constipation. Do your best to drink plenty of fluids and electrolytes at this point (more on this later) – that’ll alleviate some of these cellular symptoms.

T3 thyroid hormone levels may decrease: T3 is a hormone produced by the thyroid gland. Dietary carbohydrates and thyroid function are closely connected, so when you cut carbs, T3 levels can fall. In conjunction with T4, another thyroid hormone, the two T’s regulate your body’s temperature, metabolism, and heart rate. As your body adjusts to a ketogenic diet, lower hormone levels may leave you with brain fog and fatigue.

Increased cortisol levels: The T3 hormonal change is closely connected to a third hormonal change – higher cortisol levels. A ketogenic diet tells your body that you’re in starvation mode. In an effort to increase energy levels on a carb-restricted diet, your body triggers the release of stress hormones, i.e. cortisol. If you experience irritability and insomnia, that’s a clue that your cortisol levels have jumped. Not to worry: as you adjust to utilizing fat and ketones as a new fuel source, your cortisol levels should fall to their old levels.  

7 keto flu remedies

Add salt to your diet Take heart: if you’re experiencing any discomfort, there are things you can do to minimize your unease and conquer the keto flu. Elevated energy and optimal performance are just on the other side of those symptoms. You got this.

Hydrate all day. Water reigns supreme when it comes to kicking the keto flu, especially if you add some unrefined salt. How much should you drink? To determine the minimum amount you need, use your current body weight and divide it by two. That’s how many ounces you need. For instance, if you weigh 140 pounds, you should aim for 70 ounces of water a day.

Drink bone broth. Any water you can sneak into your diet is a great step to set you up for keto rebound. Bone broth adds a serving of water to your diet and a dose of electrolytes – sodium and potassium – which will offset some of the discomfort you feel at a cellular level. Get our bone broth recipe here.

Supplement with electrolytes. “Keto acts as a natural diuretic, so to counteract that you have to make sure you’re giving your body extra sodium,” Suzanne Ryan, best-selling author of “Simply Keto”  explains. Replenishing your electrolytes is a great way to start feeling better fast. Take note of the key players – potassium, magnesium, and sodium. If you aren’t getting enough of them from your diet, which can be difficult to do on low-carb, incorporate them by way of supplements. 

  • Potassium: Eat fish, meat, leafy greens, winter squash or supplement with 1,000-3,500 mg per day. If you are battling cramps, constipation, or muscle weakness, go for potassium.
  • Magnesium: Eat spinach, chicken, beef, fish or supplement with 300-500 mg per day. Magnesium helps with keto flu symptoms like muscle cramps, dizziness, and fatigue.
  • Sodium: Particularly important if you are exercising or live in a hot climate, supplement with 5,000-7,000 mg per day. Cramping is alleviated with proper sodium intake

Eat more fat – especially MCTs. Upping your fat consumption can speed up your adaptation phase – you’ll start to burn fat instead of glucose more quickly. There is one issue, though. Most fats have to pass through your lymphatic system to your heart, muscles and fat cells before they reach the liver. Only there can they be turned into ketones for the body to use as fuel. MCT oil is different in that it goes straight to the liver after digestion – just like carbs – so they can be used immediately. Supplementing with MCT oil may even help you avoid keto flu altogether. Other easy ways to ramp up the fat: Add coconut oil to your morning brew, try grass-fed jerky or eggs as a snack, and check out some of these recipes to tap the fat.

Get good rest. A sound night’s sleep is a very good thing when it comes to conquering keto flu. It keeps your cortisol levels in check, which will likely lessen your flu symptoms. Aim for 7-9 hours a night, and try these sleep hacks to reach for better zzz’s.

Exercise (mildly) and meditate. Did you note the second word – mild. Yes, mild. The goal here is to reduce cortisol levels (especially initially), so anything that relieves stress will help you. Yoga or gentle walks can do the trick. If exercise isn’t your thing, try meditating. Bottom line, it’s probably best not to go full-on in the gym until you adjust to the keto diet.

Take activated charcoal. Activated charcoal works to detox your body of any toxins. Charcoal binds to chemicals whose molecules have positive charges, including many toxic molds[ref url=”http://www.ncbi.nlm.nih.gov/pubmed/6782748″], BPA[ref url=”http://pubs.acs.org/doi/abs/10.1021/es0481169″], and pesticides[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/9482427″]. As you adapt to burning fat for fuel, you’ll shed extra body fat. Toxins are stored in this fat, so the charcoal assists to swiftly usher these out the door and optimize your general sense of well-being.

Take an exogenous ketone supplement. Exogenous ketones aid with fatigue and boost energy levels by raising the ketone levels in your blood. Note that they are not a replacement for a proper keto diet, though they may help you take it up a notch – especially on the flu. If you choose to go this route, aim for smaller doses of your supplement – spread throughout the day, for the first 3-5 days of the keto flu.

If all else fails, up your carb intake. For some people, increasing fat simply won’t curb keto flu symptoms. If this is the case – and you tested your limits by adding more fat and are still experiencing flu-like symptoms – you’ll want to up your carb intake just a bit. This carb refeeding time goes a long way to ensure you feel better – as it gives your body the chance to adjust to burning fat, because it has some glucose (carbs) to utilize as you adjust.

keto flu remedies

 

How to Set Goals and Actually Achieve Them

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  • Only eight percent of people stick to their goals; the other 92 percent give up. There’s a key difference between the two groups: the people who succeed know how to set good goals.
  • A good goal has to have several things: a deep purpose behind it, clear-cut parameters for success, and diversified meaning that makes it easier to handle failure.
  • This article covers how to set goals for yourself that you’ll actually keep.

Here’s a little money-saving hack: if you want a good deal on a gym membership, join in January.

Any gym owner will tell you that January is their most lucrative month of the year. Gyms offer discounts and run marketing campaigns, and pretty soon new members come flooding in, all intent on sticking to their New Year’s resolution: to get in shape.

Getting fit is a worthwhile resolution. But that same gym owner will tell you that by February, every year, the newcomers have stopped showing up. Only eight percent of people stick to their New Year’s resolutions. For the rest, excitement wanes, motivation runs out, and it’s back to the couch instead of the gym.

Reaching your goals takes work

How to Set Goals and Actually Achieve ThemAchieving your goals takes hard work

What sets the successful people apart? What does it take to be in the eight percent of people who succeed at their goals, instead of in the 92 percent who don’t?

It’s a good question. There are a few reasons people fail at their goals. In his recent Bulletproof Radio podcast episode [iTunes], high performance coach Brendon Burchard talks about what it takes to set your mind to something and actually achieve it.

“You have to ask, ‘who do I have to become to achieve the purpose I want?’” Burchard says. 

Burchard acknowledges what a lot of motivational coaches don’t: reaching your goals is hard work. It requires doing things you don’t want to do. That’s why 92 percent of people who set New Year’s resolutions fail — your motivation runs out sooner or later, and when it does, you have to dig deep to stay committed to your goals.

Most people give up when faced with hard work, or they overcommit and burn themselves out because they don’t think long-term. It’s a shame, because research shows that working hard (and sustainably) toward a goal that truly matters to you is one of the best ways to enrich your life.

With a little guidance and the right mindset, you can set meaningful goals and actually achieve them. Here’s how to set good goals, pursue them properly, and make it into the eight percent of people who stick to their New Year’s resolutions.

Create purpose, don’t search for it

How to Set Goals and Actually Achieve Them_Create purpose dont search for it

If a goal is worthwhile, it’s going to be difficult to reach it. You’re going to struggle, fail, learn, and work hard, and by the time you achieve your goal, you’ll be a quantifiably stronger person than you were when you started.

But in order to weather all the hard work and failure along the way, your goal has to really mean something to you.

The good news is that you get to decide on that meaning. The second law of success in Bulletproof Founder Dave Asprey’s new book “Game Changers: What Leaders, Innovators, and Mavericks Do to Win at Life” is “Never Discover Who You Are.” Instead of trying to discover who you are, decide on who you want to be, and actively create that person. If you let others tell you who you should be, you’ll never have a real sense of meaning in life, and you’ll struggle with feelings of mediocrity and creeping misery.

Meaning in life isn’t something you find, it’s something you create, and if your goals aren’t imbued with meaning, you won’t want them badly enough to stick with them through hard times.

If you want to lose 40 pounds to get abs, for example, you probably won’t make it. How you look is superficial. But if you want to lose 40 pounds so you can be fit enough to play with your kids and be alive when they’re in their twenties, you’re much more likely to stay committed to that fat loss.

Identify a purpose that drives your goals. Make it something that really matters to you at a deep level. Get as specific as possible, and write it down somewhere. Purpose is what will keep you going on the path to success.

You’ll also be happier when you’re working toward something that really matters. Overcoming obstacles in pursuit of something valuable gives your life meaning, which leads to a deep sense of fulfillment. Figuring out challenges also shows you that you’re stronger than you thought, which builds resilience.

So pick something you really want and that carries deep importance to you. That’s what you’ll structure your goals around.

How to set good goals for yourself (and actually achieve them)

How to Set Goals and Actually Achieve Them_How to set good goals for yourself

Once you’ve chosen a purpose-driven goal, it’s time to figure out how to achieve it on a practical level. You want to set clear parameters for success when it comes to your goal. That way you’ll know exactly when you succeed and exactly when you fail, and you can figure out where you’re falling short and correct it.

A lot of people don’t get specific with their goals. It’s understandable — if you don’t define failure, you’ll never have to acknowledge when you’re failing. But being able to identify your shortcomings is crucial to success, and in order to do that, you have to be practical and specific with your goals.

Let’s continue with the example from before. You want to be a better parent to your kids, and right now you’re too overweight to run around with them without getting winded. What would success look like? Write out the parameters:

  • Lose 10 percent body fat
  • Play ball with your kids for an hour, four times a week
  • Be able to run a mile in under eight minutes

You’ll notice that all these parameters for success are quantifiable. There’s no room for interpretation; either you run a mile in eight minutes or you don’t. Either you’re fit enough to play with your kids for an hour, or you aren’t.

Set specific, practical goals with clear parameters for success. You have to know, unambiguously, when you’re succeeding and when you’re failing.

The next step is to set a timeline for your goals. Maybe you aim to lose one percent body fat per week, or start by playing ball with your kids once a week and work up to four times a week in the next six months. Set a clear schedule, and make it challenging enough that you fail 20-40 percent of the time. That failure means you’re pushing your limits. Aim to reduce the amount that you fail, week by week.

To summarize, your goals should have:

  • A purpose driving theme
  • Practical, quantifiable criteria for success
  • A timeline that challenges you so you fail 20-40 percent of the time

Keep track of your progress in a journal or a free habit tracking app like Way Of Life. You want to have data that shows you how you’re doing.

Don’t put all your eggs in one basket

How to Set Goals and Actually Achieve Them_Dont put all your eggs in one basket

You’re going to fail on the way to your goals. It’s an inevitable part of growth. Failure is important feedback. It tells you when you’re falling short and offers an opportunity to examine yourself, figure out what you’re not doing well, and correct it.

Failure also sucks. It’s painful to find out that you’re not good at something, and it takes humility to accept your shortcomings and work to correct them. Most people try to avoid failure, which is a fool’s errand; instead, make yourself more resilient to failure by having several goals at once.

Having multiple goals diversifies the meaning in your life. Maybe you fall short on goal A one day, but you do a great job at goals B and C. That makes goal A’s failure less devastating, and allows you to figure out why you fell short and correct it instead of being overwhelmed by your failure.

Set three or four goals for yourself at a time. More than four can be overwhelming and decreases the value of each goal. Fewer than three means you’re too invested in each goal, and when you inevitably fail, you’re more likely to feel crushed and give up.

Use these tools to set good goals for yourself. Get clear on what you really want, and why, and how you’re going go get it. Instill a sense of purpose in your life, then work hard to achieve it. You might be surprised by what you can do.

Digital Detox: How to Disconnect, and Why It’s So Good for You

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[tldr]

  • If the thought of missing one notification makes you break out in a cold sweat, you might be due for a digital detox.
  • Overusing technology is bad for your sleep, your relationships, your productivity, and your self-esteem. Even a small break from technology can help your brain relax and recharge.
  • You don’t have to live in the woods to benefit from a digital detox. Start small and limit your screen time. Getting rid of distractions will improve your focus and sleep, and it’ll free up more time than you’d think.

[/tldr]

How long can you last without checking your notifications? If the thought of missing out on one “important” text or tweet makes you break out in a cold sweat, you might be due for a digital detox.

It’s tempting to think that the people who need to unplug are totally addicted to technology. The reality is that almost everyone can benefit from disconnecting, even for a day. Studies show that overusing technology is bad for your sleep, your relationships, your productivity, and your self-esteem.[ref url=”https://www.tandfonline.com/doi/abs/10.1080/23311908.2016.1157281″]

According to addiction therapist Cali Estes, PhD, founder of The Addictions Coach, a lot of her clients report increased happiness by shutting off social media or putting away their phone after dinner. “Even if it is a small change, your brain will relax and recharge.”

Here’s what you should know about the benefits of disconnecting, including actionable tips to finally unplug — and no, you don’t have to live off the grid forever.

When technology isn’t good for you

Stress response due to technology overuse

It’s impossible to step away from technology, and it’s not practical to suggest you can’t use it at all. The problem is that overusing technology makes it more difficult to live your life on your own terms. Here’s what that looks like:

  • Using technology after dark keeps you awake: Blue light from screens messes with your natural sleep-wake cycle. It also increases your risk of serious illness like obesity, cancer, and diabetes.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4734149/”]
  • Social media use is associated with toxic behaviors: Specifically, narcissism, anxiety, depression, and low self-esteem — especially among teens.[ref url=”https://news.umich.edu/you-re-so-vain-u-m-study-links-social-media-and-narcissism/”] [ref url=”https://www.sciencedirect.com/science/article/abs/pii/S0306460316301095″] [ref url=”https://www.sciencedirect.com/science/article/pii/S0140197116300343″]
  • Overusing technology makes you less productive: Need to concentrate on a problem at work? You can’t reach that golden flow state of productivity when you’re constantly distracted (and stressed) by notifications.[ref url=”https://www.sciencedirect.com/science/article/pii/S0747563214005810″]
  • Smartphones are especially disruptive: According to a 2014 study, using your smartphone for work at night makes you less productive and engaged the following morning.[ref url=”https://www.sciencedirect.com/science/article/pii/S0749597814000089″] The results were more pronounced than other forms of technology, like tablets and TV.  

Why you should break up with your phone (even for a little while)

Woman using smartphone

Overusing technology makes it more difficult to focus on the experiences that truly bring you value. In Bulletproof founder Dave Asprey’s new book, “Game Changers: What Leaders, Innovators, and Thinkers Do to Win at Life,” Asprey writes about minimalist Joshua Fields Millburn, who periodically lives without a cell phone or internet. When Millburn brings those small luxuries back into his life, he “sees how they can enhance his life while remaining conscious of the ways in which they are wasting precious time and energy,” Asprey says. Listen to his interview with Millburn on this episode of the Bulletproof Radio podcast.

Follow Millburn’s example. You don’t need your cell phone or laptop. Sure, technology can make your life more convenient and entertaining. But most of the time, it’s more fulfilling to let your mind wander, have a face-to-face conversation with a loved one, or take a walk outside. These experiences can’t be matched by a text or a Facebook post. Instead of spending your time doing things that matter to you, technology is sapping your attention.

“We all need a digital detox,” says clinical psychologist Lisa Strohman, PhD, founder of Digital Citizen Academy. “Check your screen time. Are you doing things offline with at least a balanced number of hours as you are online?”

Think about it. You’re surrounded by screens and notifications morning and night. Say you spend an hour per night watching your favorite show. That’s 7 hours per week camped out in front of your laptop or TV (after you’ve already spent 8 hours at your computer for work). What if you spend that time working out, prepping your lunches for the week, reading a book, or working on your side hustle? How much more would you get done in a week, a month, or a year?

“A digital detox gives our minds and bodies an opportunity to restore their natural rhythms,” says Jennifer Weniger, PhD, a licensed psychologist and marriage and family therapist at Loma Linda University Behavioral Medicine Center. “It can enhance relationships and productivity. It can provide you with a genuine opportunity to feel mentally and physically relaxed.”

According to Weniger, there are some clear warning signs that you need a break from technology:

  • You constantly check your smartphone throughout the day (even when it’s not necessary).
  • You struggle to have face-to-face conversations.
  • You make careless mistakes because you’re always distracted.
  • You aren’t sleeping well.
  • You’re sedentary for long stretches of time. (Find out why that’s dangerous.)
  • You don’t spend time outdoors because you spend your free time looking at screens.

“There are some advantages to technology, such as instant access to information, but we as a society need to learn how to moderate technology so that it does not take over our lives,” Weniger says. “We need to control technology, and not allow technology to control us.”

Fortunately, you can take a few steps today to take back control of your time. Keep reading to find out how.

How to do a digital detox

Nobody is saying you need to go live in a cabin in the woods for a month (although spending time in nature is good for you). Start by identifying two important variables:

  1. How much time you spend online
  2. What you want to do instead

How much time you spend online

Man using smartphone

If you have an iPhone, you can check your most-used apps and average screen time in your phone’s settings. Go to “Settings” and tap “Screen Time.” Tap on your phone’s name to view your most-used apps, how often you pick up your phone, and even how many notifications you receive per app.

Then, think about how often you use screens throughout your day. Do you look at your phone as soon as you wake up? Do you switch between your phone and computer at work all day? Do you watch TV while you eat dinner?

Based on that data, decide how you want to proceed. If you want to be hardcore and go without any screens at all, rock on — but maybe save that goal for a weekend. If you have a job that requires computer screens or cell phone access, your boss might not appreciate your digital detox.

Instead, lay down some ground rules based on what’s realistic for you. Start small. Here are some ideas:

  • Swear off your most-used social media app for a week. Completely turn off notifications for that app. Tell friends they can call or text you if they want to reach you.
  • Turn off notifications during work hours. Check your messages at designated times throughout the day, like once every other hour.
  • Swear off screens after dark. Once the sun sets, keep your phone, laptop, and TV powered off. Turn off electronics in your bedroom, and black out LED screens. Pay attention when your body naturally starts feeling sleepy.
  • Change your notifications: Unsubscribe from email newsletters that clutter your inbox. Turn off the vibration setting on your phone. Does that red notification alert stress you out? You can turn it off in your settings and app permissions.

What you want to do instead

Person writing in planner instead of using technology

Everyone has 24 hours in a day. Without technology sapping your free time, what do you want to do instead?

  • Get creative: Draw, dance, write, paint, or get creative in the kitchen. Creativity is good for you — it helps build new connections between neurons and sharpens your brain. Learn more here.
  • Work out: Exercise is good for your brain, your body, and your mental health. You don’t need a ton of time to reap the benefits. Check out this 13-minute dumbbell workout you can do instead of checking Twitter.
  • Spend time with people you love: Grab dinner with a friend you haven’t seen in ages. Have a meaningful conversation with your partner. Invite your neighbors over for a board game night. Cook a complicated recipe with your family. Create memories that you can’t replicate with a phone in front of your face.
  • Unwind: If technology is an important part of your self-care routine, make sure you’re replacing that time with something else that gives you peace. Learn how to meditate, try a yoga class, spend some time in the sun, or take a long bath at the end of a stressful day — it’s better for your body than watching TV.
  • Go to sleep: Once you start limiting screen use, you might discover that you start feeling tired earlier in the evening. That’s your body’s natural sleep-wake cycle telling you to go to bed. Listen to it.

Taking a digital detox sounds a little woo-woo, but it’s a truly personal endeavor. When you aren’t sheltering your attention behind a screen, you might realize you have more free time than you think. And really, that’s the biggest benefit of a digital detox: It helps you take more control of your life and your attention so you can focus on what really brings you joy — whatever that may be.

So, don’t be afraid to disconnect. It’s good for you.

 

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