Team Asprey

Body-Positive Movement Contributes to Obesity, Says Study

June 25, 2018 by Team Asprey

The body-positive movement has boosted self-image and self-esteem for people of all shapes and sizes. But according to new research, this trend towards plus-size acceptance[ref url=”https://onlinelibrary.wiley.com/doi/full/10.1002/oby.22204″] might prevent obese people from fully acknowledging that they are overweight, putting them at risk of serious health problems down the line like heart disease and diabetes.

Men and women alike misjudge their actual weight

A health survey of more than 23,000 people considered overweight or obese compared their own perception of their body weight to their actual weight. The findings revealed that 60 percent of men believed they weighed less than they actually do, compared to 30 percent of women. Meanwhile, of those people who misjudged their body weight, 85 percent were less likely to try shed pounds than those who accurately perceived their weight.

A person’s socioeconomic status also impacts how they see their bodies. People of lower education levels (without a degree) and lower income, as well as minority groups, were more likely to underestimate their weight. Lead author Raya Muttarak noted that since health education and healthcare access are connected to overall health outcomes, there is a gap in self-perception between individuals with access to adequate information and care and those individuals who do not have those advantages.

While it’s a great goal to feel positive about yourself — no matter where you’re at — being overweight is linked to serious illnesses including diabetes[ref url=”https://jamanetwork.com/journals/jama/fullarticle/194179″], heart disease[ref url=”http://circ.ahajournals.org/content/67/5/968.short”], and some cancers.[ref url=”https://www.sciencedirect.com/science/article/pii/0959804994902542″] So it’s a good idea to get clear on what the scale is really telling you.

Examine the root cause of your weight issues with a functional medicine doctor

Being overweight is not an indicator of poor willpower. When dealing with weight issues, your body may not be digesting or metabolizing food properly due to some kind of imbalance in your system. Insulin resistance, adrenal fatigue, an underactive thyroid, candida overgrowth, and improper kidney function can all be the cause of excess weight. If this sounds like you, pay a visit to a functional medicine doctor, who will conduct tests to determine the root cause of your weight issues.

Many of the concerns that contribute to obesity can be addressed through healthy dietary changes that will get your hormones and gut bacteria in check, so they’re working with — not against — you. This is very different from the typical weight-loss diet, where you restrict calories and deprive yourself of satiating foods in hopes of dramatic weight loss. Research shows that starvation diets don’t work. Eventually, you’ll hit a plateau, get frustrated, and regain all the weight you lost, plus more.

Instead, heal your system imbalances with nutritious foods like good quality proteins, healthy fats, and plenty of vegetables. These will nourish your body, and your brain, helping you to feel your best.

Why Alzheimer’s Is Called Type 3 Diabetes. Plus, How to Lower Your Risk

June 19, 2018 by Team Asprey

The statistics are eye-opening. Women represent nearly two-thirds of Americans with Alzheimer’s Disease (AD). In her 60’s, a woman’s projected lifetime risk for developing Alzheimer’s is 1 in 6, compared to 1 in 11 for breast cancer.[ref url=”https://mybrain.alz.org/alzheimers-facts.asp”] Though the statistics demonstrate that Alzheimer’s afflicts many more women than men, it’s not often perceived as a gender-based disease.

“That’s why we started the Women’s Alzheimer’s Movement,” explained Maria Shriver, one of the world’s foremost Alzheimer’s advocates, in a recent Bulletproof Radio (iTunes) podcast episode. “That’s why I fund women-based research, and I still go around the country pushing researchers and doctors to look at women’s health differently. [Doctors often say,] ‘Well, you know, there’s a lot we don’t know.’ That should not be the fallback answer from doctors to women.”

For 15 years, Shriver has been reporting on, fundraising for, and bringing awareness to Alzheimer’s. It started when her father was diagnosed with Alzheimer’s disease in 2003.

What is Alzheimer’s disease, really?

More than 100 years ago, Alois Alzheimer observed that people with cognitive decline had a peculiar protein called amyloid plaque in their brain. A lot has been gleaned since then. In the last ten years, studies have consistently demonstrated that this plaque formation, which impairs cognition, is caused by a lack of insulin, or insulin resistance, in the brain.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2769828/”]

Alzheimer’s isn’t the only disease linked to insulin resistance. Insulin resistance is more commonly recognized as the major risk factor for diabetes. The latest research connecting brain disease with insulin issues has led to Alzheimer’s now being referred to as type 3 diabetes.

The role of insulin in Alzheimer’s

In his groundbreaking book “The End of Alzheimer’s: The First Program to Prevent and Reverse Cognitive Decline,” internationally recognized expert in neurodegenerative diseases, Dale Bredesen, MD, explains the role of insulin in Alzheimer’s.

Bredesen notes that the job of an insulin molecule is to lower blood glucose or sugar levels. In order to ensure that blood glucose levels don’t drop too low, your body must break down insulin. This happens through the help of an enzyme called insulin-degrading enzyme (IDE), which incidentally, helps to destroy Alzheimer’s plaques.

However, the sticky part of this equation is that the IDE enzyme cannot break down excess insulin and destroy plaque at the same time. If IDE is busy breaking down insulin, it doesn’t have the bandwidth to fight plaque.

What this means is that by having to constantly combat excessive insulin levels (most often due to excessive sugar consumption from a poor diet high in processed foods), IDEs leave the gates wide open for plaque to build up, thus causing Alzheimer’s.

The way to combat Alzheimer’s, or type 3 diabetes, may be to reduce insulin resistance and restore insulin sensitivity. Because there are few symptoms of insulin resistance (fatigue, belly fat, high blood pressure), you may not realize you have it.

How to combat Alzheimer’s with cyclical ketosis

Cyclical ketosis is a key way to improve brain health. In this approach to the keto diet, you cycle in and out of burning fat and carbs for fuel. You can reach ketosis through a high-fat, low-carb diet (less than 50 grams of net carbs a day), however for some people – women in particular – it’s challenging to remain in this state all the time.

Enter a cyclical ketogenic diet like the Bulletproof Diet. You follow a high-fat, low-carb meal plan five to six days a week. On day seven, you up your carb intake to roughly 150 grams, during what’s called a carb refeed day. In this way, your body learns to utilize both fat and carbs for fuel by what’s called metabolic flexibility. Since, in cases of Alzheimer’s, the brain doesn’t use sugar well and thus becomes insulin resistant, a cyclical ketogenic diet will minimize the damage sugar causes, though still provide you with ample fuel in the form of healthy fats.

As you become more and more fat-adapted on a cyclical ketogenic diet, you’ll retrain your brain mitochondria – those powerhouses that make cellular energy – to become resilient and metabolically strong in the absence of glucose. Bonus: You’ll also give your IDE enzymes a chance to clean house on any cognitive-impairing plaque that shouldn’t be hanging out in your brain anyway.

Simple steps to cyclical ketosis

Follow the Bulletproof Diet and restrict carbs for several days to get into the ketogenic habit. Then, after two weeks, reintegrate carbs on carb refeed days. Aim for Bulletproof-friendly sweet potatoes, squash, and white rice one day a week on your carb refeed days.
The easiest way to consistently keep ketones present in your body (to train your cells to easily burn both fat and sugar) is to add Brain Octane Oil (BOO) to your meals. Mix it up in salad dressing or drizzle on your sushi so that you’re getting a small, steady dose throughout the day.

Stimulate Your Vagus Nerve to Improve Memory, Says New Study

June 13, 2018 by Team Asprey

Why is it that you might have trouble remembering where you left your keys, but you can remember the juiciest steak you ever had? A new study[ref url=”https://www.nature.com/articles/s41467-018-04639-1″] reveals why food is so prominently logged in your memory. It turns out your vagus nerve acts like a GPS between your gut and the memory center in your brain, another reason to keep it in tip-top shape. (An out-of-whack vagus nerve can leave you with inflammation, a compromised immune system, anxiety, and mood swings.)

What is the vagus nerve?

The vagus nerve is your body’s longest nerve — it extends from your brain all the way into your gastrointestinal tract. It functions like a superhighway, transmitting biochemical signals in both directions. In this way, it’s responsible for telling your brain when your stomach is full.

How does the vagus nerve affect memory?

A University of Southern California study has demonstrated how the vagus nerve network also impacts your memory, helping you remember what you ate. “When animals find and eat a meal, for instance, the vagus nerve is activated and this global positioning system (GPS) is engaged,” says co-author Scott Kanoski, assistant professor of biological sciences at USC Dornsife.

Researchers analyzed the gut-brain vagus nerve pathway of rats and found that when the pathway was disconnected, the rodents didn’t remember key information about their environment. “We saw impairments in hippocampal-dependent memory when we cut off the communication between the gut and the brain,” says lead author Andrea Suarez, a PhD candidate in biological sciences at USC Dornsife. “These memory deficits were coupled with harmful neurobiological outcomes in the hippocampus.”

The scientists say their findings raise the possibility that bariatric weight loss or other surgeries affect memory by blocking gut-to-brain signaling, and that more research is needed. What is clear from the study is that the vagus nerve is vital to critical body functions, including memory.

4 ways to support your vagus nerve

Here are some strategies to make sure your vagus nerve is in tip-top shape:

Try deep breathing: The link between breathing and heart rate, which is controlled by the vagus nerve, is well-established.[ref url=”https://journal.chestnet.org/action/consumeSharedSessionAction?JSESSIONID=aaaV7Vzw3aX1lcRrgHlow&MAID=MSI5V3enkQI8On%2FusQpC9A%3D%3D&SERVER=WZ6myaEXBLGCStFnotvlaQ%3D%3D&ORIGIN=994839492&RD=RD&rtc=0″] Yoga breathing and guided breathing exercises, which tone the vagus nerve to work like a well-played instrument, can calm your heart rate and lower your blood pressure.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705176/”]

If you are in panic mode, try this box-breathing technique to prompt your vagus nerve to release acetylcholine, which will calm you down.

Inhale for a count of four.
Hold for a count of four.
Exhale for a count of four.
Wait for a count of four.
Repeat until your hands are back on the controls.

Expose yourself to colder temperatures: Acclimating to the cold stimulates your vagus nerve, which in turn, calms your nervous system. Studies show that regular doses of cold temperatures — think an extremely cold shower — reduce stress markers.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/18785356″] If you live in a cold winter climate, this is a great reason to take a walk outside on a frigid day. Otherwise, you can also try cryotherapy in a frigid cryochamber, a human-sized tank filled with nitrogen-cooled air.

Maintain a healthy gut: Because the vagus nerve connects your brain to your gut, it’s imperative that you do what you can to maintain a healthy gut microbiome. Remember, the vagus nerve is a two-way street and biochemical signals go in both directions. So, support your gut with probiotics and fermented foods. You can also get a comprehensive microbiome test like Viome, an at-home kit which reveals the status of your gut. You can then work with a functional medicine doctor to bring your gut back into balance if it’s out of whack.

Sing to self-soothe: In a Bulletproof Radio (iTunes) podcast episode, Stephen Porges, MD, shares his theory called the Polyvagal Theory – which proposes that your body’s survival mechanism (flight-or-fight response) is inextricably linked to your vagus nerve. Porges says you want to do everything you can to maintain vagus nerve status-quo so that you can combat flight-or-fight mode. “Singing or playing wind instruments forces you to exhale slowly.” Porges likens this to yoga breathing, which has the same calming effect on the vagus nerve.

Why Anger Is So Destructive — and 4 Surefire Ways to Find Calm

June 12, 2018 by Team Asprey

Take it from Sean Stephenson — anger packs a mean punch. Stephenson, a therapist, self-help author, and motivational speaker born with osteogenesis imperfecta or brittle bone disease, has worked through his fair share of anger at the world for his condition. When Stephenson was born, the doctors told his parents he wouldn’t live longer than 24 hours. Now at age 39 — and over 200 bone fractures later — he brings awareness to the seriousness of brittle bone disease and how he manages it on a daily basis.

In a recent Bulletproof Radio (iTunes) podcast episode, Stephenson shared what it was like to have this disease as a kid. “If I was playing a video game and…getting stressed out, I could fracture my own arm in anger. Just by being tense and angry, [my] muscles would tense and clench and [eventually] break [my] bones. So, at some point in my mind, I [thought] peace might be a safer way out.”

Though Stephenson’s condition makes him an extreme example, unmanaged anger can still wreak havoc on your body and happiness. Read more about the science behind anger, the benefits of anger management, and techniques to keep your anger at bay.

What is anger, really?

Anger is a normal and healthy emotion that every human being on the planet feels from time to time. However, if anger rears its ugly head all the time — spirals out of control, impacts your ability to function by impairing your judgment, or hinders your success — it’s doing you no good. Chronic, rage-filled anger can affect your relationships, health, and peace of mind. What you want to look out for is the anger that harms or sabotages yourself or others. That kind of anger you can do without.

According to Sir David R. Hawkins, MD, PhD, an internationally-recognized psychiatrist and researcher, anger is one level on a scale ranking emotional states from shame (lowest) to enlightenment (highest). Hawkins’ Map of Consciousness puts anger between desire and pride – and it’s one of the levels of falsehood (meaning it’s not in accordance with your highest self). Hawkins’ notes anger is driven by hate and you process or feel it in your body as aggression.

Anger is a high-energy emotion, so if you know how to channel it constructively, you can use it to energize your actions. You can actually become more resolved or determined by anger. However, its ugly side appears in the form of resentment that leads to hatred, grievances, and grudges.

In his book “Healing and Recovery,” Hawkins reveals that the process of experiencing anger is one of expansion. He cites the example that an angry animal (like a porcupine) swells up. Even a cat, when angry, attempts to look imposing with a swollen tail nearly twice its normal size. The biological reasoning behind this expansiveness is enemy intimidation.

And herein lies the beauty of anger. It can be channeled to pursue something greater for your life. Anger can morph into courageousness and eventually become loving and joyful; even ultimately enlightened.

What is anger management?

Anger management helps you tap into these expansive qualities of anger for good. According to Hawkins, angry outbursts are rage-filled distractions that allow you to avoid feeling deeper emotions like fear, or even shame and guilt, all of which are rooted in self-hatred.

By understanding the reasons for your anger, you can then use anger management tools to temper your response. These techniques also help you get in touch with the more primary emotions driving your anger, so that you can release them for good.

Anger management doesn’t suppress your feelings. Rather, it helps you to understand the implicit meaning behind the emotion, so that you can express it in a healthy way without losing control.

Anger warning signs and triggers

While anger is often a cover-up for deeper emotions, it still an emotion in its own right and fairly easy to spot. That said, some people have learned to suppress anger from childhood, so a refresher on how to spot anger might be helpful, since it doesn’t always manifest in the ways you’d think. Here’s what you might feel or experience physically as a result of anger[ref url=”https://www.helpguide.org/articles/relationships-communication/anger-management.htm”]:

Knots in your stomach
Clenched hands or jaw
Feeling clammy or flushed
Breathing faster
Headaches
Pacing or needing to walk around
“Seeing red”
Difficulty concentrating
Pounding heart
Tensed shoulders

Anger can also affect your thought processes.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4692323/”] You might overgeneralize, obsess, or jump to conclusions. Blame is also a common response to anger. Regardless of the way you experience anger, it’s undoubtedly uncomfortable.

Anger management: 4 ways to cool down, fast

So how do you go from those intense, angry feelings to a healthier emotional state? In the Bulletproof Radio podcast episode, Stephenson reveals that he cycles through 16 anger-management techniques to keep his calm daily. What works for one person might not work for everyone. Practice several of the strategies below until you find the ones that work best for you.

Eye movement desensitization and reprocessing (EMDR)

One extremely effective way to root out anger is with EMDR.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951033/”] Intense anger is commonly linked to trauma and EMDR is an exceptional trauma-tackling technique.

EMDR therapy helps your brain and nervous system respond more appropriately to specific triggers, especially ones that make you angry.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951033/”] As trauma can change the brain system, EMDR helps recalibrate the brain’s circuitry properly by resyncing the right and left lobes.

During a typical treatment session, you’ll follow a light from left to right on an EMDR device. By moving your eyes back and forth at specific speeds, your brain circuitry is reset. You can then go back and review the specific angry trigger with an EMDR specialist to uncover its source.

Body scan meditation

Body scan meditation is a progressive and relaxing muscle process that helps you release emotional and physical pain stored in your body, by giving conscious thought to specific regions. Because anger is often linked to pain, this technique releases tension and provides anger-related pain relief. Here’s a Spotify audio recording of a relaxing body scan meditation.

Kundalini breathwork

Studies reveal that yoga is an exceptional way to move anger out of your body.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3144615/”] Kundalini, in particular, is a potent form of yoga that moves energy up your spine. It’s especially powerful at addressing stagnant energy in the back. In fact, in The MindBody Prescription: Healing the Body, Healing the Pain, Dr. John Sarno suggests anger (in the form of pain) may linger specifically in the back or spine.

If you are into a yogic approach, here is a three-minute practice that deploys the powerful kundalini breath with easy movement to move negativity, frustration, and anger out of your body.

Journaling

On Bulletproof Radio, Stephenson said he is certain he would have killed himself had he not found journaling. Journaling can be an effective way to speak to yourself in private about what’s bothering you. For people who don’t feel comfortable expressing anger or other emotions with others, journaling is a great go-to anger management technique. In fact, the American Psychological Association recommends journaling as a healing technique for a variety of reasons, including anger.[ref url=”http://www.apa.org/monitor/jun02/writing.aspx”]

If you are just starting out with pen in hand, here’s an exercise to get you going:

Consciously decide that you will allow yourself to express your anger with words.
Give yourself ten sentences to write about everything that is distressing you.
Write by hand – get messy if you like. Write in all CAPS if that calls to you. Whatever technique, fully allow yourself to vent onto the page, uninhibited.
After you release your anger, you might feel inclined to sit for a moment…without writing anything at all. Feel what’s stirring inside. When you pick up the pen again, jot down observational notes about the experience. Did it help you to release your anger? If so, that’s your cue to continue with the pen.

Watch Related Video: How to Get Over Your Addiction to Pity With Sean Stephenson

Scientists Find New Cause of Depression

June 11, 2018 by Team Asprey

The recent deaths of Kate Spade and Anthony Bourdain have shone the spotlight on depression and other mental health issues. You may be left questioning how you can support a loved one who’s going through a rough time, or how to best deal with your own depression.

Antidepressants are one way that people use to treat the condition. A recent study[ref url=”https://neurosciencenews.com/new-depression-type-9305/”] has found a link between depression and a protein known as RGS8 — a finding that could change the way some of these drugs are formulated and open the door to better treatment.

What causes depression?

The study led by Hiroshima University (HU) questions the leading theory about what causes depression — that depressed people have low levels of the neurotransmitters serotonin and norepinephrine. Study authors note that while 90 percent of antidepressant drugs target these two neurotransmitters, 30 percent of people on these drugs don’t experience relief. Is there something else causing the depression in this group?

MCHR1 may be a root cause of depression

The researchers built on previous findings, which suggest that the protein RGS8 controls a hormone receptor known as MCHR1. RGS8 is involved in the part of the brain overseeing movement and mood regulation, while MCHR1 helps to regulate sleep, feeding, and mood responses.

This new study found that mice with more RGS8 in their nervous system showed signs of less despair than mice with average amounts of RGS8. “These mice showed a new type of depression,” says Yumiko Saito, a neuroscientist at HU. “Monoamines [serotonin and norepinephrine] appeared not to be involved in this depressive behavior. Instead, MCHR1 was.”

Specifically, the researchers noted that RGS8 mice (i.e. the rodents that consumed the drug that stopped MCHR1 from functioning) had less depressed behavior and longer cilia. What does this mean for treating depression? RGS8 could be a promising candidate for new antidepressant drugs because it blocks MCHR1 from functioning, which leads to a better mood response.

Combat depression with brain support

The results point to what we already know — that depression is a hardware issue in the brain. Certain lifestyle tweaks can give your brain the support it needs, hopefully helping ease your depression. Whether you choose to add antidepressants into the mix is entirely up to you and your doctor.

Nutrition

You can curb depression in two ways: decrease inflammation[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5542678/”] and increase nutrient levels.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/”] The Bulletproof Diet eliminates most food allergens responsible for inflammation, and is high in nutrient-dense veggies, herbs, spices, as well as healthy fats and protein. For more science-back hacks for a stronger brain, read How to Fight Depression Without Medication.

Exercise

Moving your body could help to alleviate depression. [ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/”] Specifically, high-intesity interval training (HIIT) naturally increases your levels of brain-derived neurotropic factor (BDNF), a compound that increases the production of new neurons and neuronal connectivity, which decreases symptoms of depression.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/11148895″]

Boost your mood with supplements

Modafinil (Provigil): Modafinil is a powerful nootropic used to boost mood without causing withdrawal and with low risk of dependence.[ref url=”https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/485215?resultclick=1″] You will need a prescription for modafinil. Read more about it here.

Vitamin D3: Vitamin D activates genes to balance your hormones specifically. Low vitamin D is linked with depression.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23065655″] Some people find that supplementing with it improves mood.[ref url=”https://www.cambridge.org/core/product/identifier/BJP/type/JOURNAL”]

Dose: 1000 iu per 25 lbs. bodyweight, taken in the morning.

Recommended Brand: Vitamins A-D-K (Vitamins A, D, and K work together to support bone, heart, and immune function.)

What Is Unconscious Bias and How Do You Avoid It?

June 7, 2018 by Team Asprey

As Moira Forbes rose through the ranks of her family’s global publishing brand Forbes Media, she quickly realized she was up against a hidden part of herself. Like everyone, this superwoman had her own blind spots (aka unconscious biases), that she had to face and overcome on the road to success.

In a recent Bulletproof Radio (iTunes) podcast episode, Forbes explains how unconscious biases — automatic assumptions you make about certain groups of people — can determine how you approach a situation.

The concept recently made headlines when coffee giant Starbucks closed all its stores one afternoon last month to give its employees unconscious bias training. The move was in response to an incident at a Philadelphia Starbucks in April, when two African American men were arrested after asking to use the restroom.

Read on to find out how Forbes identifies and corrects her own unconscious biases, both in the workplace and at home, and tips on how you can do the same.

What is an unconscious bias?

Unconscious biases are learned and deeply ingrained stereotypes about other people based on traits like gender, social class, race, and height and weight. These hidden judgments can extend to a person’s educational level, disability, sexuality, accent, social status, and job title.

While unconscious biases are automatic and unintentional, they can influence behavior. When your unconscious biases go unchecked, they can cause you to make poor decisions in your personal and professional lives.

How do unconscious biases affect everyday life?

Unconscious biases are everywhere. They’re at the doctor’s office — physicians show racial bias when making decisions about patient care[ref url=”https://link.springer.com/article/10.1007%2Fs11606-007-0258-5?LI=true”]; in the classroom, teachers treat students differently depending on their skin color[ref url=”http://services.google.com/fh/files/misc/unconscious-bias-in-the-classroom-report.pdf”]; judges and jurors struggle with unconscious bias in the courtroom[ref url=”https://law.ucla.edu/centers/interdisciplinary-studies/pulse/publications/implicit-bias-in-the-courtroom/”]; and in politics, biases influence who people vote for and why.[ref url=”https://heinonline.org/HOL/LandingPage?handle=hein.journals/emlj58&div=43&id=&page=”] Looks count too. One study found the taller you are, the better you fare in the workplace, especially as a CEO.[ref url=”https://heinonline.org/HOL/LandingPage?handle=hein.journals/emlj58&div=43&id=&page=”]

Why do you have unconscious biases?

The idea is unsettling — that unconscious biases could affect your decision-making, or that you might be negatively impacted by someone else’s blind spots. But unconscious biases developed in your psyche for a reason.

According to Harvard research, humans classify people by age, weight, skin color, and gender as a way to process information about them.[ref url=”http://www.law.harvard.edu/students/orgs/crcl/vol40_2/lee.pdf”] The brain hits decision fatigue after an onslaught of numerous daily decisions. Unconscious biases free up mental space, allowing you to focus on other tasks.

But classifying people like this becomes a problem when it causes you to make assumptions about others that may not be accurate. For instance, you might call an ambitious female employee “aggressive,” or choose not to invite your child’s friend to a birthday party because he is “different.”

How to detect and avoid unconscious biases

There are ways to identify and correct your unconscious biases. Forbes explains how she uncovers her own blind spots, and how you can too:

Learn to listen

“The moment I feel like I’m about to talk and weigh in [on a conversation], I actively take a step back and let everyone [else] bring their thoughts to the table first,” says Forbes. “This keeps me grounded and also keeps me focused on convening all the different viewpoints that we bring together.”

Give active listening a try. While listening to someone, ask open-ended questions, tune in to their feelings, and summarize what they’ve said. [ref url=”https://www.tandfonline.com/doi/full/10.1080/10904018.2013.813234″]

Take a pause

“For me, I always find pauses,” says Forbes. “If I feel like I’m getting swept up in the moment and it’s just too much, I literally have to hit reset and pause.” At work, she tries to take moments throughout the day to clear her head, even if that just means walking out of the room, or doing a quick three-minute meditation.

“With my kids sometimes it’s running into the kitchen, just trying to get away,” she adds. “But when you take that moment to pause and recharge, it levels you and it allows you to think versus always reacting on emotion.”

Make sure to take short breaks and pause throughout the day, especially when you feel overwhelmed. Often a quick walk to the water cooler or a chat with a co-worker is enough. Or you can try Forbes’ strategy and do a speedy meditation (you can find good ones here and here).

Not only is meditation a great calming tool, it can also boost your concentration and improve your attention to detail when you’re stressed.[ref url=”https://www.psyn-journal.com/article/S0925-4927%2810%2900288-X/abstract”] This helps you to approach a situation with a clearer mind.

Surround yourself with people who are different from you

“The more you surround yourself and push yourself to have people who are so fundamentally different from you, [the more you understand your blind spots],” says Forbes. “I always want people to come at a situation and bring very, very different vantage points because then it starts to test me in terms of how I react and how I think.”

Being around people from different backgrounds keeps you on your toes — it challenges your belief systems and pushes you to see things from another perspective. You’ll start to appreciate different viewpoints, become more accepting, and begin to respect people more for who they are, rather than for how you think they should be or act.

Try this: Spend time with someone who holds a different political viewpoint than you. Rather than challenging them as soon as they start to speak, try listening to what they have to say, and then pause. See if any thoughts or insights come to mind that tell you about your own personal biases. The more you practice stepping back before reacting, the more equipped you’ll be to root out those blind spots and consciously make better decisions.

Ready to uncover any hidden biases you may have? Take this test to get started.

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