Understanding the Behaviour of Mitochondria – Martin Picard #565
Lucid Dreaming Supplements: How They Work
[tldr]
- Lucid dreaming is the awareness that you’re dreaming—and the ability to control what happens within that dream.
- Studies show the areas of the brain associated with self-awareness are activated in lucid dreamers while they’re asleep.
- There are certain supplements—like Galantamine and Huperzine-A—that may make it easier to lucid dream.
- Other techniques includes waking yourself up five hours after falling asleep, or keeping a dream journal.
[/tldr]
For most people, dreaming is like watching a movie. You can see what’s going on, but you have no control over what’s actually happening. You don’t actively participate in the creation of your dream (otherwise, who would choose to suffer through the dream where you end up on stage in your underwear?).
But not all dreams are created equal. There’s a state of consciousness that gives you control over the direction of your dreams (so, in the case of ending up on stage in your underwear, you could elect to go and find some pants). It’s called lucid dreaming, and not only is it fun, it can lower anxiety and teach you to be more present.
Read on to learn how lucid dreaming works, and science-backed ways that can help you take control of your dream experience — including supplements that can boost your ability to lucid dream.
Related: How to Sleep Better: Science-Backed Sleep Hacks to Wake Up Ready to Go
What is lucid dreaming?
Lucid dreaming is exactly what it sounds like—it’s a dream experience where you’re completely lucid and aware that you’re dreaming.
“One of the elements of a lucid dream is for you to be aware that you are dreaming,” says clinical psychologist Dr. Lori Whatley. Then, once you’re aware you’re in a dream, you can take control of what happens—and consciously direct the details with said dream (like where you are, what you’re doing, and who you’re interacting with).
Lucid dreaming occurs during the deep REM stage of sleep—and if you’re thinking “well, that sounds a little…out there,” there’s some science to back it up.
One 2012 study connected self-reported lucid dreamers to fMRI (functional magnetic resonance imaging) machines to monitor their brain activity while they were awake and then while they were lucid dreaming.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3369221/”] Researchers asked participants to do a series of rapid eye movements and fist clenching while hooked up to the machine. They then asked them to fall asleep—and once they entered their lucid dream (and were able to control their actions), to do the same series of movements and clenching.
Only one participant was able to enter a long enough REM cycle to be analyzed by the fMRI machine. But researchers found that the participant showed a brain activity typically deactivated during REM sleep—in particular, they observed activity in regions of the brain responsible for self-awareness.
Why should you consider adding lucid dreaming to your routine?
So, there’s some science to back up the lucid dreaming phenomenon—and the idea that lucid dreaming may be possible. So then, the questions becomes, why would you do it?
According to Whatley, there are certain psychological benefits to the lucid dreaming experience that can benefit your life long after you wake up, including reduced anxiety and becoming more present.
“Lucid dreaming has benefits such as becoming aware of your own limitations and those of the world around you,” says Whatley. “It can help you become aware of your surroundings and help you be [more] present, which lowers anxiety.”
In addition to having a psychological benefit, there’s something else you might be able to gather from the lucid dreaming experience.
Milana Perepyolkina, author and frequent lucid dreamer, says you should consider learning how to lucid dream because, well, it’s fun.
“Lucid dreaming is better than reality,” says Perepyolkina. “I can talk to any person I wish. I can visit any place I wish. I can experience any activity I wish. I can walk through walls and I can fly. I can make things appear and disappear. I can speed up the healing of the physical body while it sleeps. I can talk to people who passed away.”
3 ways to take control of your dreams
Now, in a perfect world, everyone would be able to lucid dream—but that’s just not the case. According to Matthew Walker, professor of neuroscience and psychology at the University of California, Berkeley, in this video for Tech Insider, only about 20 to 30 percent of the population are natural lucid dreamers. So, if you’re not a natural lucid dreamer, how can you take control of your dreams?
1. Take the right supplements
There are supplements you can add to your regimen that may help boost your ability to lucid dream.
Some of the most popular supplements in the lucid dreaming community include:
Galantamine
Galantamine is an acetylcholinesterase inhibitor (AChEI) that blocks the breakdown of acetylcholine, a neurotransmitter that plays a huge role in sleep and memory.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/11060814″] When your body can’t break down AChEI, it prolongs the REM sleep cycle, which can increase your chances of lucid dreaming. One study found that 57 percent of participants experienced lucid dreaming while taking galantamine supplements—compared to only 14 percent of participants who received a placebo.[ref url=”https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0201246#sec007″] Take up to 8 milligrams of galantamine a day.
Take note, galantamine can have some serious side effects, including skin reactions like a rash, stomach ulcer, slows your heart rate, and exacerbates lung disease and asthma.
Huperzine-A
Huperzine-A is a potent extract from the Chinese club moss plant, that, similar to galantamine, blocks the breakdown of acetylcholine. Typically used as a treatment for memory and cognitive functioning, this herb has become a favorite in the lucid dreaming community due to its ability to produce similar effects to galantamine—without the negative side effects. Take up to 200 micrograms a day.
Vitamin B6
As mentioned, part of being able to lucid dream is the ability to vividly recall your dreams—and vitamin B6 has been shown to help improve dream recall.[ref url=”https://journals.sagepub.com/doi/10.1177/0031512518770326″] Research shows that 240 milligrams a day can help you remember your dreams in more detail.
Melatonin
Melatonin is one of the most commonly used supplements in the world—but this natural sleep aid can also enhance REM sleep and, as a result, increase your chances of lucid dreaming. The most common dosage is 3 milligrams, although that’s more than most people need. Learn more about melatonin and dosing here.
Related: The Best Sleep Supplements: Fall Asleep Fast With Biochemistry
2. Try the MILD Technique
The MILD Technique (which stands for mnemonic induction of lucid dreams) involves setting an alarm for five hours after you fall asleep. Once you’re awake, set the intention to remember you’re in a dream—then immediately go back to sleep. A recent study from researchers at the University of Adelaide found the MILD technique increased the likelihood of lucid dreaming by almost 50 percent.[ref url=”https://psycnet.apa.org/doiLanding?doi=10.1037%2Fdrm0000059″]
3. Start a dream journal
Consider starting a dream journal. The more aware you become of your dreams while you’re awake, the more easily you’ll be able to bring that consciousness to your dreams while you’re asleep.
“[Journaling] helps you become accustomed to remembering dreams—which is necessary for lucid dreaming,” says Whatley.
Keep a notebook by your bed and record your dreams as soon as you wake up—the more detailed, the better. Record any feelings, patterns, themes, images — anything you can remember.
With the right combination of practice, supplements, and a little bit of luck, you may find yourself in the driver’s seat next time you go to sleep.
Ready to take your sleep to the next level? Try the Bulletproof 30-Day Sleep Challenge.
What Medical Cannabis Can Do – Ricki Lake & Abby Epstein #564
DHA Benefits: Why Getting the Right Amount of Fish Oil Matters
[tldr]
- DHA is a potent omega-3 fatty acid found in wild-caught fish, pastured butter, and grass-fed meats.
- It boosts mitochondria, powers your metabolism, protects your heart, and strengthens your brain.
- Wild-caught fish and krill oil supplements are both good sources of DHA.
- Be vigilant when choosing a fish or krill oil supplement — these oils are easily damaged by heat and air.
- Like whole fish, always source your fish oil from wild-caught fish instead of farmed. Krill are lower on the food chain, so krill oil packs fewer toxins, and a more sustainable harvest.
[/tldr]
If you regularly fill your plate with wild-caught salmon or take a high-quality fish oil supplement, then you’re doing your brain and your heart all kinds of favors. That’s because you’re nourishing your cells with a good dose of omega-3 fatty acids. These are a champion fat, and a vital component of cell membranes throughout your entire body. Omega-3s also help prevent heart disease, memory loss, and certain cancers.[ref url=”http://www.hsph.harvard.edu/nutritionsource/omega-3-fats/”]
There are three types of omega-3 fatty acids, but one truly stands out: DHA. This one packs the most powerful punch, and here’s why. DHA (or docosahexaenoic acid) is a high-achieving multitasker: It keeps your nervous system functioning, fights performance-robbing inflammation, and supercharges your mood. Ahead, everything you need to know about DHA: the benefits, the best sources, and what to look for in a supplement.
Related: Is Fat Good for You? Everything You Need to Know About Dietary Fats
Quick guide to omega-3s
Here’s a quick rundown on omega-3 fats. The omega-3 family is made up of three major types of fatty acids: DHA, EPA (eicosapentaenoic acid), and ALA (alpha-linolenic acid). DHA and EPA come from animal sources, and are both long-chain omega-3 fatty acids, which means they have at least 14 carbon atoms in their tails. We already know DHA is the good stuff, but both EPA and DHA carry benefits that enhance each other.[ref url=”https://academic.oup.com/advances/article/3/1/1/4557081″][ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003160/”]
The third type of omega-3 acid is ALA, the omega-3 found in plants like chia seeds and flaxseeds. Frankly, it won’t do much good in your body. Humans can convert some ALA to that good DHA, but we’re not great at it, and only convert around five percent.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3224740″]
That’s one reason why, despite the hype, chia seeds and flaxseed oil don’t rank especially high on the Bulletproof Diet Roadmap. Your ALA to DHA conversion rates also tank with high omega-6, another reason it’s important to balance the omega-3 and omega-6 levels in your diet. Overall, your body needs DHA from animal sources, or a few species of omega-3-rich algae.
Related: Learn Your Lipids: A Quick Guide to Omega-3 and Omega-6 Fats
DHA benefits
But what makes DHA different to other omega-3 fatty acids, and how does it work in your body? Fatty acids like DHA are an integral part of molecules called phospholipids, that make up each of your cell membranes. A high DHA content helps maintain the “fluidity” of those membranes, and has a huge influence on the behavior of a cell. That includes what comes in and out, and how that cell communicates. This fluidity lets cells do some pretty rad stuff, like the rod cells in your retina that literally change shape in response to light.[ref url=”https://www.karger.com/Article/PDF/448262″]
But it’s more than party tricks. DHA is a key player in reducing inflammation, protecting your heart, and optimizing your metabolism. This potent fatty acid is essential for your brain as well, from promoting fetal development to preventing neurodegeneration as you age. Here are the top four DHA benefits:
1. Boosts mitochondria
You need DHA for functional cell membranes, and you know what has two cell membranes? Mitochondria. High-functioning mitochondria (the power generators in your cells) produce the energy your body needs every day. Mitochondrial dysfunction, on the other hand, is linked to nearly every age-related illness, including neurodegenerative disease, heart failure, and metabolic diseases.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4067133/”]
Supplementing with DHA increases cardiolipin, a unique phospholipid in mitochondrial membranes that keeps your mitochondria in great shape.
2. Protects your heart
By boosting mitochondria, DHA also carries incredible heart benefits. Mitochondria in your heart need significant amounts of DHA-saturated cardiolipin, and studies have linked high levels of DHA to reduced risks of cardiovascular disease and sudden cardiac death.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4153275/”][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/27281302″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/28515020″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/30050076″] Studies also show that DHA from fish oils can lower blood pressure, resting heart rate, and blood triglycerides, while raising HDL cholesterol, all perfect ingredients for a happy, healthy heart.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/19545988″]
Note that a recent review of multiple studies found that omega-3 fats, including DHA, didn’t carry significant heart benefits. https://www.sciencedaily.com/releases/2018/07/180717194558.htm
3. Kickstarts metabolism and burns more fat
In a 2015 study involving women in their 60s, supplementing with 3 grams a day of a DHA/EPA-rich fish oil increased resting metabolic rates by 14 percent, and resting fat-burning rates by 19 percent. The supplement also raised the rate of fat burning during exercise by a cool 29 percent. Keep in mind this was just fish oil, no special dieting! Fish oil also lowered triglycerides, and increased lean body mass in participants.[ref url=”https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0144828″]
DHA boosts metabolism by up-regulating fat-burning genes in your liver, and activating PPARs, molecules that trigger ketone production to tip you towards ketosis (prime fat-burning mode). PPARs also lower triglycerides, increase insulin sensitivity, and reduce inflammation — all helping you burn fat fast.[ref url=”https://www.karger.com/Article/PDF/448262″][ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5187893/”]
4. Upgrades your brain
You’ve probably heard high omega-3 foods like fatty fish referred to as “brain foods.” That’s because your brain needs plenty of good fats to keep it running, and DHA is one of its favorites.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/20329590″] In fact, there’s strong evidence that high-DHA diets played a huge role in the evolution of the modern human brain.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257695/”]
DHA is one of the most powerful supplements you can add to your diet to protect your brain and upgrade your cognitive performance. The impacts of this omega-3 fat on brain development and health start even before pregnancy, and are important through every stage of life.
- Pregnancy: Science shows that DHA is especially important for pregnant and breastfeeding women because it helps build a strong, healthy brain for your baby. Studies show that children whose mothers supplemented with DHA during pregnancy had higher problem-solving skills and hand-eye coordination.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262608/”] This is why I recommend supplementing with krill oil and eating low-mercury, wild-caught seafood before, during, and after pregnancy (infants also absorb DHA while breastfeeding).
- Childhood: Young brains are still forming, and need plenty of brain-food fuel as they develop through infancy and childhood. I want my two kids to be the best and brightest they can, which is why they get plenty of omega-3s from grass-fed meats, wild-caught fatty fish, and supplements of their own. Studies show that DHA supplementation is linked to higher reading, intelligence, vocabulary, and memory scores in school-aged children. Children with low DHA levels tended to struggle more in these areas, but still responded well to added DHA.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738999/”]
- Adulthood
DHA is one of the most important factors for a resilient brain and sharp memory.[ref url=”https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0120391″] If you’re planning to stick around until 180 like me, that’s a big deal. Through adulthood and as you age, DHA keeps your brain firing, boosts memory, and protects your brain cells from free radical damage and oxidation.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/29305120″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/20088810″] Low DHA levels are also linked to age-related memory loss, and several studies support using fish oil supplements to improve your memory and decrease your risk of neurodegenerative conditions such as Alzheimer’s disease and dementia.[ref url=”https://jamanetwork.com/journals/jamaneurology/fullarticle/792707#RESULTS”]
Best sources of DHA
Food
With all that upgraded goodness going to your brain, it makes sense that one of the best sources of DHA available is…well, brains. In fact, most grass-fed organ meats are a good whole-food source for DHA, as well as certain algaes, if you’re vegetarian or vegan.
Here are the top whole-food sources for DHA:
- Wild-caught, low-mercury fish. Alaskan salmon, anchovies, sardines, mackerel, and trout are all good sources. Make sure they’re wild-caught, and if you get them canned, check that the cans are BPA-free.
- Grass-fed organ meats. Brains are by far the best source, and lamb brain is excellent if you can find it. Heart, liver, and kidney are also high in DHA and EPA. Make sure your organ meats are grass-fed. And in case you were wondering, yes, you can make organ meats taste good.
Supplements
Getting your DHA from fish or krill oil is also a fantastic option, especially if organ meats and fatty fish aren’t a regular part of your diet. Here are a few things to keep in mind when choosing a fish oil supplement:
- Quality (and quantity): You want a fish oil supplement that will fight inflammation and boost your brain. But you might be doing just the opposite if your supplement is oxidized (damaged) or low quality.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4681158/”] Fish oils are easily damaged by heat and air, and many brands are contaminated with pollutants, oxidized, or low in EPA and DHA. One study showed that of 32 different fish oil supplements, only three of the brands contained amounts of EPA and DHA equal to or greater than the amount claimed on the bottle.[ref url=”https://www.nature.com/articles/srep07928″] Krill oil is a more stable option than fish oil because it contains the powerful antioxidant astaxanthin that helps prevent oxidation.
- The phospholipid factor: This is also where krill wins out. The DHA and EPA in krill oil supplements are packed into phospholipid molecules. Remember, phospholipids make up nearly every cell membrane in your body — that means you can absorb them quickly and easily.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21854650″]
- Sustainability: Like whole fish, always source your fish oils from wild-caught fish instead of farmed. Farmed fish are often raised on unnatural, inflammatory diets with high omega-6 levels, and plenty of toxins, and are actually more damaging for the environment. Krill are lower on the food chain, so krill oil packs fewer toxins, and a more sustainable harvest.
Dose matters
While quality certainly tops quantity, it pays to know the right amount of fish oil to maximize your benefit. You want to take at least 250-500 mg a day of DHA and EPA combined, with higher doses recommended for specific conditions such as depression, pregnancy, or high triglycerides.[ref url=”https://www.who.int/nutrition/topics/FFA_summary_rec_conclusion.pdf?ua=1″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/12588750″]
Overall, the higher the dose, the more likely you are to see benefits. In one study, 900 mg of DHA a day improved learning and memory in older adults.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/20434961″] Doses up to 3000 mg a day have been studied and deemed safe by the USDA.[ref url=”https://health.gov/dietaryguidelines/dga2010/dietaryguidelines2010.pdf”] Just remember that a small dose of high-quality omega-3-rich oil is more beneficial than a larger dose of oxidized or contaminated oils.
Each serving of Omega Krill Complex (2 softgels) contains 885 mg of DHA and 480 mg of EPA. Take two, twice a day, with food, and feel content knowing you’re taking one of the most powerful, high-quality omega-3 supplements on the market.
Read Next: What to Look for in a Krill Oil Supplement
Why You Need to Back Away From the Nutritional Yeast
[tldr]
- Nutritional yeast, or “nooch”, is a dried, inactive form of a yeast called Saccharomyces cerevisiae. It looks like yellow fish flakes, and even though it’s high in B vitamins, it’s definitely not a superfood.
- Yeasts almost always contain high levels of mold toxins. They also encourage a yeast-like fungus called Candida albicans to grow in your body, which changes the fungal biome of your gut.
- Gut imbalances cause brain fog, fatigue, food cravings, inflammation, mood changes, weight gain, and even neurological disorders.
- Lots of dairy-free recipes use nooch to concoct cheese-like sauces. You can do this without the inflammatory yeast by using full-fat coconut milk, butter, ghee, and MCT oil.
- Instead of nutritional yeast, eat nutrient-dense foods like grass-fed meat and organic dark leafy greens.
- If you’re vegan, load up on plant-based foods high in B vitamins, like dark leafy greens, almonds, and avocados.
[/tldr]
I’m going to piss off tons of vegan and vegetarian readers when I say this, but nutritional yeast (or “nooch”) isn’t good for you.
Sure, it’s packed with vitamin B12, and it’s an ingredient in every vegan “cheese” sauce from here to Timbuktu. However, those yellow flakes that look remarkably like fish food contribute to food cravings, energy lags, and not-so-good fungal changes in your gut biome.
If you feel great when you eat nutritional yeast, more power to you — but if you’re thinking of adding this so-called “superfood” to your diet, then I strongly suggest that you pay close attention to the way it makes you feel. Why? Yeasts almost always contain high levels of toxins that hamper your performance and keep you from feeling your best.
Here’s the lowdown on nutritional yeast and what you should eat instead.
Download this handy guide about what foods to eat and what foods to avoid on the Bulletproof Diet
What is nutritional yeast?
Nutritional yeast is a dried, inactive form of Saccharomyces cerevisiae. That’s the same species of yeast used to brew beer and bake bread. It has a slightly cheesy, umami flavor, and it’s a staple in vegetarian and vegan pantries because it has an impressive nutrient profile. Nooch is naturally packed with B vitamins, which fight off homocysteine — an amino acid which increases brain shrinkage and may lead to Alzheimer’s.[ref url=”https://www.health.harvard.edu/staying-healthy/in_brief_b_vitamins_and_homocysteine”][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/12849121″]
It’s often hailed as a non-dairy alternative because it dissolves easily in liquid and looks vaguely like cheddar, so you can use it to concoct “cheesy” sauces. I’m all for limiting exposure to the inflammatory proteins and oxidized (aka damaged) fats found in processed dairy, but is nutritional yeast worth the hype? Nope. Here’s why.
Why nooch is a bad idea
Your gut is a big deal. When your gut is inflamed or imbalanced, it sends a signal to your brain via the gut-brain axis. Scientists are still investigating the relationship between gut and brain health, but new research echoes what I’ve said for years: What happens in your stomach impacts your mood, stress levels, energy, and weight.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4662178/”][ref url=”http://advances.sciencemag.org/content/2/1/e1500997″][ref url=”https://www.sciencedirect.com/science/article/pii/S0924933816008464″][ref url=”https://www.nature.com/articles/mp201650″]
As I say in “The Bulletproof Diet,” yeasts almost always contain high levels of mold toxins.[ref url=”https://www.fda.gov/Food/FoodScienceResearch/LaboratoryMethods/ucm2006949.htm”] After all, they’re fungi. When you eat yeast, it encourages a yeast-like fungus called Candida albicans to grow in your body, which changes the fungal biome of your gut. Here’s why that’s bad news:
- Toxins from yeast contribute to sugar cravings. Sugar is food for yeast, and studies indicate that gut microbes manipulate your eating behavior so they have more tasty fuel — even at your expense.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270213/”]
- Gut microbiome imbalances contribute to fatigue and brain fog, thanks to cellular damage.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/7476598″] Those imbalances also cause systemic inflammation.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4929410/”]
- A 2016 study found a correlation between Candida and two mental illnesses: bipolar disorder and schizophrenia.[ref url=”https://www.sciencedaily.com/releases/2016/05/160504121327.htm”]
- Your gut bacteria heavily influence your nutrition. If they’re out of whack, you won’t be able to effectively absorb essential vitamins like vitamin K and and vitamin B12 from your food. Find out how to own your gut bacteria.
Check out this Candida spit test you can do at home tomorrow morning to find out if it’s time to open up a conversation with your doctor about yeast overgrowth. In the meantime, if you want to feel awesome and perform at your peak, avoid all yeasts — including nooch.
What to eat instead of nutritional yeast
Before you do anything else, commit to a healthy gut. Starve the bad yeast and fungi in your system by ditching sugar and eating nutrient-dense foods that actually support a thriving gut microbiome, like what you’ll find on the Bulletproof Diet.
For that cheesy flavor
OK, nothing can really replicate the flavor of cheese. Some people are able to tolerate raw dairy — if that works for you, enjoy full-fat, organic, grass-fed milk, cream, cheese, and yogurt to reap the anti-inflammatory benefits of omega-3s and a fatty acid called CLA (conjugated linoleic acid). CLA also boosts your immune system, makes you stronger, and may even help prevent cancer.
Or just enjoy a bit more grass-fed butter or ghee with your meal. You’ll get vitamins D, E, and K, beta-carotene, butyrate (an anti-inflammatory fatty acid), and none of the inflammation, brain fog, fatigue, and yeast overgrowth associated with nooch.
If dairy doesn’t agree with you (and it doesn’t for a lot of people) you can replicate the mouthfeel of creamy sauces with full-fat swaps like coconut milk, ghee, butter, and MCT oil.
For B vitamins
Nutritional yeast is high in B vitamins — but so are many delicious foods that make you feel great and taste delicious, like grass-fed meat, pastured eggs, and coffee. If you’re vegan, reach for nutrient-packed sources of B vitamins like almonds, dark leafy greens, and avocados. No matter what diet you follow — keto, Paleo, plant-based, or Bulletproof — there are plenty of way more nutrient-dense foods available that won’t wreck your gut flora like yeast will.
For climate change
Do you eat nutritional yeast instead of dairy because you’re swearing off animal products for the planet? Check out this post about why grass-fed beef is the better answer to climate change. Contrary to popular headlines, the answer to climate change isn’t to stop eating meat. Instead, eat organic, grass-fed beef, sourced as locally as possible. If it’s too expensive, eat less of it, and bulk up your plate with organic vegetables, healthy fats, and the occasional sweet potato.
TL;DR: You don’t have to eat yellow flakes just because someone told you that it’s good for your health. If you want to perform at your peak, don’t eat like a fish — eat like your grandma and fill your plate with organic, grass-fed, nutrient-dense whole foods.
What Is Negativity Fasting and Can It Make You Happier?
[tldr]
- Negativity fasting can help you break negative thought loops, learn to control your emotions in a healthier way, and become an overall happier, more resilient person.
- Your thoughts have momentum, and if you’re in a negative rut, it can be hard to get out of it. The good news is that positivity has momentum too, and with a little effort, you can break negative thought patterns and replace them with good ones.
- To start a negativity fast, try getting off social media and news for the next week. Learn how to interrupt negative thought loops with positive self-talk, and incorporate a gratitude practice into your daily routine.
[/tldr]
In his recent Bulletproof Radio podcast episode [iTunes], life coach Luke Storey talks about negativity fasting, one of his most useful tools for getting through challenging times.
“[Negativity fasting] is a spiritual practice,” Storey says. “Any time my perception paints something as dark, negative, wrong, bad…[negativity fasting] is deleting that thought, eliminating that thought. I truly believe that reality is created by the thoughts we have.”
Negativity fasting may sound simple, but it’s also powerful. With the right psychological tools, you can gain more control over your thoughts than you might think. Storey has used negativity fasting to hack childhood trauma and drug addiction; today, he’s happier and healthier than he’s ever been.
If you struggle with racing thoughts, anger, depression, or anxiety, negativity fasting might be worth your time. Here’s a step-by-step guide to getting control of negative thoughts.
Related: Unexpected Ways to Build Resilience in 7 Days
The neuroscience of negative thinking
Neuroscientists have a saying: “Neurons (brain cells) that fire together, wire together.”
In other words, the more a certain pathway in your brain lights up, the stronger the connections along that pathway become, and the easier it is for your brain to default to that pathway in the future. With enough repetition, your everyday mental habits become automatic[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4826769/”].
Basically, your thoughts have momentum. The more negative your thinking, the easier it is to continue being negative. The opposite is true too, though: positivity leads to more positivity, and also makes you less reactive to negative things[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4349185/”].
So while forcing positivity may feel useless at first, it actually makes a difference in the long term. You can fake it until you make it with positivity[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4349185/”], and you can use a few other hacks to get rid of negative thought loops and become a happier, more positive person. That’s where negativity fasting comes in.
Negativity fasting: 3 ways to rewire your brain for positivity
Negativity fasting involves cutting negativity out of your life and catching yourself when you start to spiral into a negative thought loop. For the next week, use these three psychological hacks to rewire your brain for positivity.
1. Get off news and social media
Have you ever seen a video of someone standing on a high ledge, looking over it? If so, odds are your palms probably started sweating. Maybe you got that sinking feeling in your stomach.
That happens because your brain isn’t good at differentiating between a real threat and a fake one. We didn’t evolve with videos and pictures; seeing scary things in print or online lights up your amygdala (the emotion and fear center of your brain) almost as much as if the event were happening in front of you. It even happens with words[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4186271/”].
To your brain, that car crash on the news feels pretty real. So does the article telling you the country is falling apart. You’re also more likely to remember negative things than you are positive ones[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3652533/”]. Media companies know this; that’s why the most horrible stories make headlines and positive stories are buried a few pages back.
If you want to reduce negativity in your life, try getting off news and social media for a week. People who dropped social media were happier within days, socialized with friends more, and had less polarized views of the world[ref url=”http://web.stanford.edu/~gentzkow/research/facebook.pdf”]. Unplug from news and social media for the next week and see if you feel happier.
2. Interrupt negativity with positive self-talk
For the next week, make it a point to watch for negative thought loops. Every time your brain starts spiraling into negativity, notice that it’s happening, then interrupt it with positive thoughts — for example, if you start beating yourself up for falling short at work, interject with something like, “You did your best. How can you do better next time?”
It may sound simplistic and silly, but positive self-talk like that really works. It makes you happier and increases your ability to deal with negativity without letting it overwhelm you[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5495792/”]. Every time you cut off a negative thought loop and replace it with positive thoughts, you’re weakening the negative pathways in your brain and strengthening the positive ones. Over time, you’ll default more and more toward positivity instead of negativity.
Related: How to Set Goals and Actually Achieve Them
3. Rewire your brain using gratitude
Focusing on the good in your life makes it easier to weather difficult times. When you consciously focus on things for which you’re grateful, you become significantly more resilient to negative events and are happier overall[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010965/”]. There are lots of different ways to practice gratitude; for the next week, add one (or several) gratitude practices to your daily routine and pay attention to how you feel.
Negativity fasting is a great way to hack your brain for more positivity. It can be a valuable tool, especially when you’re going through something challenging. Give it a try today.
