Team Asprey

Why You Should Lose Focus to Find Success

January 5, 2018 by Team Asprey

It’s a new year and with it, you may be facing a lengthy list of goals, intentions, and to-dos to tackle. According to Harvard psychiatrist Dr. Srini Pillay, who runs the NeuroBusiness Group (a company which uses brain science to help leaders further their personal and business goals), while you need a certain amount of focus to get things done, too much focus can actually keep you from achieving the success you’re after.

Instead, Pillay recommends a pattern of focus and unfocus throughout the day to help you achieve success — via ‘breaks’ with doodling, constructive daydreaming, and even napping. His new book Tinker Dabble Doodle Try, Unlock the Power of the Unfocused Mind is packed full of such solutions to help you unfocus – thereby tapping into greater ingenuity and creativity.

Still not convinced that doodling and daydreaming is the way to lead a more successful and fulfilled life? Here are Pillay’s top five reasons why too much focus may do your goals in.

1. When you focus all day long, you deplete your brain of energy
Brain energy is important, says Pillay. “We think we can keep on focusing the whole day, yet we don’t realize we’re depleting our brains of energy – and [when that happens,] we actually stop caring. We even stop being able to focus effectively in the first place.”

2. Too much focus blinds you to what’s in your periphery
“Focus prevents you from seeing what’s going on in the wings,” explains Pillay. You can be on track, thinking ‘This is my career. This is my startup. This is what I’m doing,’ but you can completely ignore the competition. Classic example: An Wang, who invented the revolutionary word processor… got into an issue with IBM, and didn’t trust them. While IBM was releasing the PC, which Wang could easily have released himself, he was focusing on the second version of the word processor. By only focusing on the word processor, he was going through life with blinkers on… and as a result he became bankrupt and lost his business.”

3. When you focus too much on what’s happening in the moment, you lose sight of the future
Pillay reveals that if you focus with your nose to the ground, you don’t have eyes into the future. He shares, “My niece, for example, called me. She said, ‘I want to let you know I got a 100% on my accounting test,’ and I was like, ‘That’s great. But do you realize that you’re in a field that’s becoming extinct? Very soon robots are going to be doing what you’re doing. Maybe you want to take a leadership course, so you can learn how to run a company of robots that are doing accounting?’ So if she’s just focused on the test, but she’s not focused on the future, she’s missing out on what the upcoming patterns are.”

4. Focus doesn’t allow you to make connections
“Gillette was a company that had a battery division, toothbrush division, and an appliance division,” says Pillay. “But they were not first to market with the electric toothbrush…because nobody was talking across the company. Each division was just focused on what it was doing. So there was no connection and no creativity.” Likewise, taking time to talk to friends or colleagues can inspire your work and vision for success.

5. Focus prevents self-connection
“When you’re super-focused, your brain operates a little bit like a fork, so it picks up all the parts of your identity that are like your LinkedIn profile or resume. You know – went to school here, did that. But we all know our LinkedIn profiles don’t really describe who we are as people.” Stepping back ensures that you’re a well-rounded person with multiple interests and dreams, which can lead you into exciting, unexpected territory.

To learn more about these strategies and his new book, listen to the podcast on Bulletproof Radio.

New Study Shows Fiber and Probiotic Can Fix Leaky Gut

January 3, 2018 by Team Asprey

A recent study[ref url=”http://www.cell.com/cell-host-microbe/fulltext/S1931-3128(17)30498-5″] published in Cell Host & Microbe reveals that good gut bacteria – specifically bifidobacteria – rely upon fiber as a nutritional source to maintain a healthy mucus layer in the colon. This layer protects against gut permeability, which can lead to leaky gut syndrome as well as a host of other digestive concerns. While the findings demonstrate that fiber contributes to colonic health, many people still are not getting adequate fiber in their diets. Past research shows that low-fiber diets can lead to weight gain and diabetes. However, not all types of fiber are created equal. Here’s what you need to know to make sure you are getting enough of the good stuff.

Bifidobacteria and fiber promote a healthy colonic mucus layer

In the two-part experiment, mice subsisting on a low-fiber diet quickly developed a leaky colonic mucus layer after only three days. This gut defect is a risk factor for inflammatory bowel disease and other disorders. In the second part of the experiment, the fiber-deprived mice received a gut bacteria transplant from normally fed rodents, and regained some of the protective coating necessary for a healthy mucus layer. When the mice received a probiotic supplement of bifidobacteria, their mucus layer grew, but it did not repair the gut’s permeability. Adding inulin, a type of dietary fiber found in chicory root and vegetables, to their diets did keep gut bacteria from leaking into the body. As a result, the researchers suggest that fiber supplements need to be investigated further as a treatment protocol.

Not all fiber is created equal

In the meantime, recall that fiber is actually just a carb, though unlike sugars and starches, your body cannot break it down. In fact, fiber makes it all the way to your large intestine undigested. What it does to benefit or harm your gut is totally dependent upon the type of fiber you eat.

Eating foods with refined fiber – think packaged cereal or high-fiber bread laden with cellulose as its fiber source – can actually be harmful, irritating the gut lining, especially if it’s already compromised by leaky gut syndrome, IBS, or any other inflammation. Cellulose, FYI, is a fancy term for wood pulp, which the human body is not meant to digest. Side note: here’s how to tell if you have a compromised gut and how to fix it. Even fiber supplements may cause similar irritation, so it’s best to opt for natural sources of fiber – i.e. piles and piles of veggies.

Why vegetables will make you feel 100% better

To keep your colon lining robust and your gut bacteria healthy, reach for vegetables like collard greens, green beans, celery, cabbage, broccoli, and brussels sprouts at every meal. Vegetables are packed with beneficial fiber that will help you burn fat and build a stronger gut. When your gut bacteria are out of whack, it makes you weak, tired, and moody. Leaky gut has even been linked to depression.

Just when you thought it couldn’t get better for fiber, another boon: though it’s a carb, fiber won’t take you out of ketosis – that state your body enters when it burns fat for fuel instead of carbs.

Foods to Boost Your Brain Power

December 22, 2017 by Team Asprey

Physician Steven Masley, MD, author of The Better Brain Solution, takes a holistic approach to healthcare and wellness to help people live longer, happier, better lives. Masley’s clinic measures 100 aspects of aging, including how nutrition, food, fitness, and stress impact the brain. On Bulletproof Radio, he says that the most important aspect to focus on for the brain is the food you eat – specifically, nutrient value, quality of food, and toxins that impair cognitive function… Here, he shares his top nutritional tips for a sharper, healthier brain.

Avoid refined carbs like the plague. Refined carbs are packed with sugar which send insulin levels soaring. Over time, insulin resistance sets in – bad news for the brain, because the brain cells are unable to utilize glucose for energy. Your noggin is left lagging – so instead, opt out of those sugary, processed carbs.

Drink 2-3 cups of coffee daily. Accordingly to Masley, there are numerous studies that connect caffeine intake to higher cognitive function, executive performance, and better memory. What does this mean for you? Noticeable improvements in your ability to focus, plan, and problem solve. What’s also exciting for decaf fans is that decaf is also shown to improve brain function. Read more about coffee benefits here: 5 reasons you can perform better and 10 ways to live longer.

Top off your day with flavonoids. Coffee, tea, berries, and dark chocolate are all chock-full of flavonoids, a diverse group of plant chemicals called phytonutrients. Powerful antioxidants, flavonoids offset neuro-inflammation and promote memory, learning, and cognitive function.

Go for the greens. People who eat one cup of green-leafed veggies a day have a brain that appears 11 years younger than someone who eats none. Aim as high as three cups a day for maximum benefit. Blanching or steaming your greens is a good way to go. Try this Keto Green Lemon Smoothie recipe.

Gobble good fats. Your brain is mostly fat, after all – and it needs dietary fat for neurons to communicate. For nourishment, feed your head long-chain omega-3 fats. MCT oil and coconut oil are good choices, as well as DHA and EPA, found in mackerel, krill oil and salmon. Just steer clear of canola oil – a major no-no for brain health.

New Breakthrough Drug Could Halt Huntington’s Disease

December 12, 2017 by Team Asprey

In a breakthrough study with an experimental drug[ref url=”https://www.ucl.ac.uk/news/news-articles/1217/111217-huntingtons-disease-protein”], researchers at University College London successfully lowered levels of toxic proteins in the brain that cause Huntington’s Disease. Experts herald this momentous achievement as the biggest win in the field of neurodegenerative diseases in 50 years.

Breakthrough study lowers levels of toxic proteins in Huntington’s patients

Huntington’s disease, considered a terminal illness affecting people in their 30s and 40s, is the result of an error in a section of DNA called the huntingtin gene. In healthy people, the huntingtin protein is responsible for brain development. In those with the disease, a genetic error corrupts the protein and morphs it into a brain-cell killer. The symptoms of the disease are like those of Parkinson’s, Alzheimer’s, and motor neurone disease – all in one – and its course typically runs 10-20 years followed by death.

In the 46-patient study, the drug targeted the root cause of Huntington’s – the level of the toxic proteins in the nervous system – and successfully lowered it in those who received the drug. The hope is that this treatment will silence the gene once and for all – thus slowing or even preventing the disease altogether. While doctors are not validating the drug as a cure at this point, there is high hope for Huntington’s patients after a safe and well-received trial. Since drug trials and FDA approval typically take years, people currently living with the condition can look to dietary changes to help slow down its progression.

Dietary component to Huntington’s treatment

While the verdict is still out on the new drug treatment, there is extensive ongoing research linking diet and neurodegenerative diseases like Huntington’s. Specifically, PET scans reveal that some people with neurodegenerative disease are unable to use glucose (simple sugars in carbs) as fuel in certain areas of the brain and nervous system. In this case, the solution might be ketones – the byproduct of burning fat as fuel instead of carbs. Following a high-fat, low-carb ketogenic diet forces the body to use fat for energy when its preferred source of glucose is unavailable. When the body breaks down fats, ketones are formed, which help fuel the brain. Ketones are also found in medium-chain triglycerides (MCT), a form of saturated fatty acid that boasts health benefits like improved brain function. Listen to this podcast interview with Mary T. Newport, M.D. who cured her husband’s Alzheimer’s disease with coconut oil (a major source of MCT) and ketones. She refers to a couple of people in Huntington’s early stages that feel they’ve stabilized by following her ketone tips. Research, such as this study, also points to ketones’ positive benefit on brain health in aging, Alzheimer’s, and Huntington’s populations[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4937039/”].

For more information on a ketogenic diet, read Is The Full Ketogenic Diet Bulletproof?

Besides ketones, upping intake of butyrate, found in grass-fed butter, may help to offset Huntington’s disease symptoms. Studies demonstrate butyrate is beneficial for cognitive function, gut health, and some genetic neurodegenerative diseases. In mice with Huntington’s disease, a sodium butyrate treatment turned off the neurodegenerative genes for the disease[ref url=”https://s3.amazonaws.com/academia.edu.documents/45904301/9418.pdf?AWSAccessKeyId=AKIAIWOWYYGZ2Y53UL3A&Expires=1513107497&Signature=eDHdDVmUYSFWF5f0%2F4rZ%2BlkzD64%3D&response-content-disposition=inline%3B%20filename%3DHistone_deacetylase_inhibition_by_sodium.pdf”] Read up on butyrate (butter), then learn how to add it to your coffee – a simple step you can take to care for your brain.

Office Workers Know Sitting at Work Is Killing Them, Says New Study

December 11, 2017 by Team Asprey

A recent study[ref url=”https://www.jcu.edu.au/news/releases/2017/november/call-for-workers-to-rise-up”] reveals that approximately three-quarters of office workers believe there is a negative connection between sitting down at work all day and their health — and that bosses are key to solving the problem.

Office workers blame weight gain and pain on sitting

In a survey of 140 office workers, 100 people believed there is a negative relationship between sitting at work and their health. The group noted common health concerns— back issues, followed by neck aches, then the loss of muscle tone. The group also reported issues with weight gain and loss of motivation while on the job. The researcher, Teneale McGuckin, noted that science backs up the survey results and that past research shows sitting comes with even more serious health risks than most people realize. “Increased sitting time has been associated with an elevated risk of cardiovascular disease and reduced life expectancy. Links to weight gain, some cancers, type 2 diabetes, and breathing difficulties, have also been identified.” A pilot prospective study[ref url=”http://onlinelibrary.wiley.com/doi/10.1002/ajim.20461/full”] also confirms that daily computer usage is correlated with undergraduate students’ musculoskeletal symptoms.

Ergonomic solutions need to be encouraged at the office

The survey also questioned people about ergonomic solutions. Office workers preferred a number of behavior-change strategies including alarms or alerts that prompt standing; self-freezing computer software used to induce someone to get up from their seat; acceptable standing room in meeting- and lunch-rooms; as well as standing desks. Regardless of strategy, though, the focus group noted that education on ergonomic benefits, as well as management buy-in, are key to successful outcomes. For instance, walking breaks must be seen as normal and even encouraged activity.

Steps you can take to find immediate relief from sitting

If sitting at work is cramping your style, follow these tips on 4 ways to hack your workspace. And even if you can’t get a standing desk, there are basic ways to add simple movement to a more sedentary day.

Set your phone timer as a reminder to take a break. Clear your head with a walk up and down a flight of stairs or around the block.
Try these 4-minutes exercises for perfect posture and pain relief — based upon Egoscue techniques.
Give yourself a two-minute hand massage. If it’s just a minimal ache, your hands will be prepared to go back to the keyboard after five minutes. And maybe that question you had before the massage will have resolved itself in the meantime.
Talk to your superior or human resources at work. Some companies provide ergonomic workspace assessments for free. If not, use this study[ref url=”https://www.jcu.edu.au/news/releases/2017/november/call-for-workers-to-rise-up”] as reference material for your conversation. Your manager may be more likely to help you find a solution once he or she realizes it’s good for you and the company.

4 Minutes to Perfect Posture and Less Pain

December 11, 2017 by Team Asprey

So you say to the mailman: “Can you believe it? I was gardening last summer and pulled my back out. That’s the second time I’ve done that in one month!” Or maybe you’re at the breakfast table with your partner and you mention that ankle of yours — the one you twisted again on this morning’s run. Well, recent stats prove you are not alone.

According to one recent study, nearly 50 millions Americans — or 30 percent of the population — have chronic or severe pain[ref url=”https://nccih.nih.gov/news/press/08112015″]. Another shocker: 38 percent of Americans took a prescription painkiller in 2015[ref url=”http://annals.org/aim/article-abstract/2646632/prescription-opioid-use-misuse-use-disorders-u-s-adults-2015″].

Some experts believe that proper posture and body alignment prevents injuries and chronic pain. When you are in alignment, your spine (which holds you together) remains unstressed and your muscles can work as they are supposed to. Out of alignment, and your body parts start to compensate for each other — which is what breeds trouble, and is painful to boot.

Pete Egoscue is one such expert. A Vietnam veteran, Egoscue suffered from years of hip, back, and leg injuries until he landed upon a unique exercise regimen that resolved his chronic pain. The exercises, since dubbed the Egoscue Method, address pain through proper body alignment and breathing, and boast a 94% success rate.

Here, Brian Bradley, VP of Therapy Protocol for Egoscue, shares the fundamentals of Egoscue — and how it can help you take control of your pain. (Listen to the full Bulletproof Radio podcast episode here).

Egoscue 101:

How to assess your postural alignment

When it comes to proper, pain-free alignment, first look at the position of your head compared to your hips. If your head is too far forward, it puts too much stress on the spine. Adjusting isn’t as simple as pulling your neck back, says Bradley. Instead, you need to focus on your pelvis, your center of gravity. “Once you reposition the pelvis and get a person to be more hip-driven, then the head will automatically position itself,” he explains.

Easier said than done? Bradley offers up this simple exercise to make sure your alignment stacks up correctly.

Pigeon-toe your feet, so that your toes are touching together. Tighten up your thigh muscles, which will feel like you’re sticking out your butt. Stand there for one minute with your shoulders relaxed, then have someone take a picture of you standing in this position. Notice how your head position is now in line with your ankles. This is where you want to be. Watch this video at the bottom of this story for exercises that will help you to maintain perfect posture.

A solution to painful, shallow breathing

Now notice when you breathe that your diaphragm sits at the base of your rib cage. Can you feel that your breath might actually get stuck there? Well, the nerve that runs to the diaphragm and helps you breathe comes from the neck. When your head is pitched forward more than it should be, this position puts a kink in the spinal cord, interrupting the brain’s message to the diaphragm to breathe. The result is shallow and sometimes painful breathing in a north-south motion rather than an expansive east-west motion. The diaphragm is meant to expand out, not up to help you fully empty your lungs. When you limit its range of motion, you put extreme stress on other parts of the body that have to compensate — namely, the neck and chest. This can lead to more pain…as you can see, the workings of a vicious cycle.

To get your breathing back on track and help your body find its natural alignment, put your hands around your waistline and take a deep breath in and out. Your diaphragm should expand outward (east-west) when you breathe in, instead of upward in a shoulders-up, shoulders-down motion, notes Bradley. If you practice yoga, think of these as belly breaths — letting your belly expand with each breath. Practice a few times and see how it feels.

How to get rid of pain while sitting

Use this method to relieve discomfort any time you’re stuck sitting for long periods of time (think long car rides or flights). The key here is to flatten out your lumbar spine, so roll up a small pillow or jacket and place the roll behind you at the base of your seat. Then push yourself back, pressing your tailbone against the roll. This will force your upper back into proper alignment with the seat. Remember, your spine has natural curvature, so you are honoring that.

How to use postural alignment to increase energy

Increasing energy is about improving lymphatic flow. Remember, the body pumps northbound, or upward, so if you are out of alignment, there will be inevitable build-up in the lymph system from the hips down, especially around the side of the pelvic girdle and hip joints. That’s because the fluid is trapped at the cellular level with nowhere for it to go.

To allow lymph fluid to flow everywhere it needs to go, stack those joints properly — toes, ankles, knees, and hips. To do this, first put your hands behind your head with your elbows extended back and shoulders pulled down. Notice how when you step, your entire foot strikes the floor. This is a key signal informing you that from head to toe, you are holding a posture that allows lymph fluid to flow. Continue to practice the exercises featured in the video at the end of this story until your body holds good posture on its own. Open your alignment and the fluids will flow again. Alignment for increased energy. Now, that is a nifty idea.

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