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To Live Forever, Get Rid of Your Body’s Toxic Zombie Cells

To Live Forever, Get Rid of Your Body’s Toxic Zombie Cells

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  • Usually, when your cells get old or damaged, they self-destruct, making way for shiny new cells. But there are some cells that refuse to die. These death-resistant cells, called “senescent cells,” build up in your organs and can lead to premature aging and disease.
  • Senescent cells contribute to inflammation, aging, cancer, arthritis, cognitive decline, and more. Removing them can increase lifespan and improve your overall cellular function.
  • The good news is that there are several ways you can clear out built-up senescent cells and turn back the clock on aging. Read on for the best anti-senescent supplements.

 

If you think back to high school biology, you may remember the term “apoptosis.” Apoptosis is when your old or damaged cells destroy themselves, to make room for shiny new cells. Apoptosis is essential for healthy aging; you want the freshest, best versions of your cells at all times to make sure your body’s running the best it possibly can.

However, there are some cells that refuse to die. These death-resistant cells, aka “senescent cells,” refuse to self-destruct when they’re worn out. Instead they gradually accumulate in your organs as you get older, which can lead to premature aging and disease.

This article is going to cover cellular senescence, why it matters for anti-aging, and how you can get rid of youth-robbing senescent cells to keep your body running smoothly.

Download this Bulletproof 30-Day Upgrade to supercharge your body and mind 

What is cellular senescence?

Senescent cells are like zombies: they die, but they don’t disappear like normal cells do. Senescent cells no longer divide or function properly. They literally become dead weight in your organs, clogging up your system and triggering inflammation.

Over time, you build up more and more senescent cells, causing cumulative damage that drives aging. There are a few different kinds of senescent cells:

  • Senescent immune cells make you age particularly quickly. When you get a cut or infection, your immune cells rush to the scene and start dividing so there are plenty of them to help you heal quickly. When your body is running properly, your immune cells die off as soon as the damage heals. But senescent cells stick around, inhibiting your immune system’s ability to respond to future threats. Researchers think that cellular senescence in immune cells is a major reason why older people often have weak immune systems.
  • Senescent connective tissue contributes to arthritis and joint inflammation. In fact, injecting senescent cells into your knees can actually cause arthritis, and removing them gets rid of arthritis.
  • Senescent mitochondria are perhaps the worst type of senescence. Your mitochondria are the powerhouses of your cells — they provide all the energy that runs your body. Senescent cells like to accumulate in dysfunctional mitochondria, driving further dysfunction and shutting off your body’s power supply. The result is senescence-associated mitochondrial dysfunction (SAMD), a major driver of aging.

How senescent cells impact aging

There are a few different reasons you age. Oxidative stress is a big one — it creates inflammation that damages your cells and increases your risk of most major diseases, particularly age-related ones.

Cellular senescence seems to be another cause of aging. As senescent cells build up in your cells, they secrete pro-inflammatory proteins that sabotage your healthy cells, cause widespread damage, compromise your immune system, decrease your energy production, and even increase cancer risk.

Researchers who controlled for all known causes of inflammation in aging found that you still get more unexplained inflammation as you age. The leading theory is that cellular senescence is the culprit.

And considering recent research found that killing off senescent cells in mice extended their lifespan and restored organ function, senescent cells seem like a particularly attractive target for slowing down aging and improving your performance.

How to stop senescent cells and slow down aging

The good news is there are several natural and pharmaceutical compounds you can use to kill senescent cells and turn back the clock on aging. Here are a few of my favorites:

  • Metformin is a prescription diabetes medication that’s become popular in the anti-aging community, even in people without type II diabetes. That’s because metformin has powerful positive effects on aging and age-related disease. Metformin fights cancer and increases lifespan in both rodents and human cells by reducing senescence. I’ve been taking metformin for about five years, as have most of the people I know in the anti-aging community. The one thing to note is that metformin depletes vitamin B12, so you’ll want to either cycle on and off of metformin or double down on a quality methyl B12 supplement. You’ll need a prescription for metformin.
  • Fisetin is a natural polyphenol found in seaweed and strawberries. Fisetin destroys senescent cells and increases lifespan by 10% in rodents, and there’s currently a clinical trial going on to see if that benefit extends to humans. Even if it doesn’t, fisetin is a powerful antioxidant that protects your brain from stress and it’s worth taking. You can read more about the benefits of fisetin here.
  • Piperlongumine is an extract of long pepper root, a member of the pepper family native to India. Piperlongumine kills senescent cells and may extend lifespan. Research on piperlongumine is still in its early stages, but you can find supplements online and experiment yourself. You’ll often find piperlongumine by its traditional name, pippali.

No one knows if you’re better off taking senescent removers early on in life — say, starting in your twenties. If I could go back to 25, I would take anti-senescent agents every six months, and start taking them every quarter once I hit my mid-thirties. This is still a fairly new area of anti-aging research, but if you’re young, it seems like a good idea to keep senescent cells from accumulating in your organs. If there’s one thing I’ve learned about aging, it’s that it’s much easier (and cheaper) to prevent it than to reverse it.

 

 

The Real Causes of Restless Legs Syndrome – and How to Treat it Naturally

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[tldr]

  • Restless legs syndrome (or RLS) is marked by the overwhelming urge to move your legs, especially when sitting or lying down.
  • Over 90 percent of people with RLS say it affects their sleep.
  • It’s not entirely clear what causes RLS, but genes do play a role. Iron deficiency in the brain, lack of sleep, and dopamine shortage may also be to blame.
  • Doctors often prescribe drugs like alpha-2-delta ligands and benzodiazepines, but they can have unpleasant side effects like dizziness and drowsiness.
  • Restless leg natural remedies include supplements to increase dopamine, boosting iron stores, doing yoga, and healing your gut.

[/tldr]

You may know the feeling. You’re relaxing on the couch, watching some Netflix, and suddenly you get the overwhelming urge to move your legs. You may even feel some pain or a prickling sensation. Moving your legs around helps some, but once you stop, the urge starts up again. Or perhaps you experience it while you’re lying in bed, making it difficult to sleep. The phenomenon is known as restless legs syndrome (RLS), and it affects one in ten Americans, making it one the most common sleep disorders.[ref url=”http://sleepdisorders.sleepfoundation.org/chapter-7-sleep-related-movement-disorders/restless-leg-syndrome/prevalence/”]

Doctors often prescribe drugs like alpha-2-delta ligands and benzodiazepines[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/24363103″] to treat RLS, but they can carry unpleasant side effects like dizziness and drowsiness.

With certain behavior changes and supplements, you can go a long way to easing your symptoms. Read on for the best restless legs syndrome natural remedies.

Download the Bulletproof Sleep Roadmap to zero in on why you’re not sleeping, and to get personalized solutions that actually work 

What is restless legs syndrome?

Restless legs syndrome, or RLS, is considered a sleep disorder.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/11898486″] According to the National Sleep Foundation, 94 percent of people say RLS messes with their sleep. Scientists also label it a neurological sensory disorder, since the cause of RLS is likely rooted in the brain (more on that below). 

Restless legs syndrome symptoms

A doctor can’t do a test to find out if you have restless legs syndrome. Instead, he or she will question you about your symptoms. People with the condition typically describe the following:

  • The irresistible urge to move their legs
  • Pain, achiness, tingling, itchiness or a pins-and-needles sensation in the legs
  • Symptoms tend to get worse in the late afternoon and evening
  • Moving the legs relieves some symptoms, but once they stop moving, the sensations return

Restless legs syndrome causes

It’s not entirely clear what causes restless legs syndrome. There’s growing evidence that genes play a role, especially when the condition starts at a young age.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2653903/”] In a study of identical and non-identical twins, genetics were a factor in 54 percent of the cases.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/15607009″] Scientists also point to low iron levels in the brain as another major cause[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21398376″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/17566122″].

Other possible causes include:

  • Dopamine shortage in the brain[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/10102408″]
  • Lack of sleep
  • Dysfunction in the basal ganglia (a part of the brain connected to movement)
  • Lactic acid build up in the muscles
  • Electrolyte imbalance, particularly a potassium or magnesium deficiency

Restless legs syndrome natural remedies

Increase your dopamine levels

One of the most commonly prescribed drugs for RLS are dopamine-related medications, like pramipexole and ropinirole, that increase levels of dopamine — a neurotransmitter — in the brain.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23859128″] But the side effects of these types of medications aren’t pretty, and may include vomiting, nausea, and hallucinations. The good news is, you can increase your dopamine levels naturally, with the help of certain supplements and foods. Get a daily dose of L-tyrosine, an amino acid that helps your body make dopamine. Supplement with 500-2000 mg a day, or eat foods rich in tyrosine such as avocados, pastured eggs, and grass-fed beef. You can also boost your dopamine with mucuna pruriens, an herbal supplement that contains large amounts of L-dopa, a precursor to dopamine.

Boost iron levels

One of the most well-studied causes of RLS is low iron. Even people with RLS who don’t have anemia and have iron stores in the normal range can benefit from iron supplements. That’s because it’s possible for your brain to be deficient in iron, even when your blood tests show iron levels as normal. RLS patients have shown decreased iron in the substantia nigra, a part of the brain where cells that make dopamine live.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/28057495″]

Two studies gave patients 325 mg of ferrous sulfate (a type of iron supplement), twice a day on an empty stomach[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/19230757″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/10686463″]. One found that iron supplements made little difference to RLS symptoms, while the other found that they did. Ferrous sulfate can cause stomach upsets[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336293/”], so choose carbonyl iron, which is less likely to cause gut issues.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/3947745″]

If iron pills don’t work, numerous studies also show that giving patients iron intravenously helped improve RLS symptoms in both the short- and the long-term.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/27823710″]

You can also load up on iron-rich foods, like grass-fed beef, wild-caught fish, leafy greens, and beef liver. Animal-based iron is more easily absorbed than plant-based iron, from foods like beans and lentils. Vitamin C also boosts absorption of iron, so add vegetables like broccoli and Brussels Sprouts to your meals.

Take magnesium

Most people are deficient in magnesium, and studies link a magnesium deficiency to RLS.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/8363978″]

“Magnesium blocks calcium and if magnesium is deficient, nerves can overreact and trigger muscle contractions,” says Patti Kim, ND, a Los Angeles-based naturopath and acupuncturist. She recommends magnesium glycinate or magnesium malate for her patients. Learn how to choose the best magnesium supplement for your body here.

“Also epsom salt baths help your body absorb magnesium, as well as detox, relax muscles, and calm the nervous system,” she adds.

Increase potassium

Potassium works synergistically with magnesium. Look for powdered potassium citrate or bicarbonate. Start with 100-200 milligrams at bedtime, and work your way up to 400 mg. Be careful not to mega-dose — too much potassium can cause dangerous heart rhythm problems. You can also eat potassium-rich foods, including wild-caught salmon, spinach, leafy beet tops, and avocado.

Do yoga

Research shows that yoga can ease symptoms of RLS. In one study, women with moderate to severe RLS saw a significant reduction in symptoms after 8 weeks of Iyengar yoga, a gentle form of the exercise.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23270319″] Participants also slept better, their mood improved, and their levels of perceived stress were lower. Bear in mind this was a small pilot study, and more rigorous research is needed. But yoga’s calming effects are well-documented,[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/22502620″] so it’s not a bad idea to start practicing. Get started with this yoga nidra routine that will make you feel like you got a full night’s sleep.

Fix your gut

Restless legs syndrome can also be a consequence of an iffy gut. Studies show a connection between RLS and gut disorders like irritable bowel disease (IBD) and small intestinal bacterial overgrowth (SIBO).[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/29610943″] These conditions cause inflammation, which may lead to iron deficiency, and then RLS. They can also trigger autoimmune changes, which causes antibodies to attack peripheral nerves — the nerves that connect the brain and spinal cord. Focus on healing your gut with a high fat, low carb diet, and consider supplementing with probiotics.

Learn more about all the ways to fix your gut here.

Improve your sleep

The urge to move your legs can get in the way of your sleep, and a lack of sleep can make RLS symptoms worse. It’s a vicious cycle, so it helps to take a multi-pronged approach. Treat the RLS, and also work on improving your sleep. Start by creating the ideal sleep environment — make sure your bedroom is pitch black and the room cool. Shut down electronics two hours before bed, and fill up on the right fats at dinner. Get more sleep hacks here, or try the Bulletproof 30-Day Sleep Challenge to get started.

Take methyl B12 and methyl folate

Some studies suggest a vitamin B12 and folate deficiency may cause RLS.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/29610943″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/17604457″] Both folate — an essential B vitamin — and B12 are required for proper brain function, and a deficiency in one usually means a deficiency in the other. Take 5 mg of methylcobalamim (a form of B12) or hydroxocobalamim, and 800 mcg of methyl folate (not folic acid, a synthetic form of folate found in multivitamins).

 

 

Radical Regeneration: Neurosurgery Meets Energy Medicine – Marcella Madera, M.D. #582

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Should You Really Care About Nitrate-Free Bacon? Here’s Why It’s Not What You Think

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[tldr]

  • With sources like the World Health Organization drawing a link between nitrates and cancer, bacon manufacturers offer nitrate-free varieties that cure meats with celery powder.
  • Nitrate-free bacon may look more wholesome, but it can still produce carcinogenic compounds in your body.
  • With the right approach, you can keep bacon on the table: Cure it yourself or get high-quality pastured varieties from your local farmer, and cook it at a low temperature.

[/tldr]

If there’s one thing keto, paleo, and Bulletproof Diet fans agree on, it’s bacon. Despite its mouthwatering flavor, though, not all bacon is created equal — even bacon that you think might be better for you than your regular pack of store-bought slices.

You may have tried nitrate-free bacon, thinking that you’re doing your health a favor. But what does nitrate-free bacon really mean, and is it actually better for you? Read on to learn why nitrate-free bacon might not live up to the hype, and what you should be looking for instead when choosing this cut of pork.

Click here to download the Bulletproof Diet Roadmap and learn the best sources of clean protein

What are nitrates?

Is nitrate-free bacon good for you? Not as much as you think: Here’s why it doesn’t live up to the hype, plus tips for prepping better bacon.

The belief that bacon is bad for you has real science behind it. Instead of worrying about saturated fat and sodium, focus has shifted to the link between processed meats and cancer — all thanks to nitrates and nitrites.

Sodium nitrate and sodium nitrite are common additives used to preserve meat. Sodium nitrate is sold as a salt for curing meats like bacon and jerky, but you can also find naturally occurring in vegetables like celery. Sodium nitrite is also sold as a salt, and acts as an antioxidant that prevents cured meats from browning. Nitrates and nitrites give processed meats their iconic pink color and sharp flavor while preventing harmful bacterial growth during the curing process.

Your body doesn’t do much with nitrates. After consuming them, bacteria in your saliva or enzymes in your body will convert nitrates into nitrites. Depending on the food you ate and how it was cooked, these nitrites can form helpful compounds like nitric oxide (NO) or cancer-causing compounds called nitrosamines.

The scare behind nitrates in bacon comes from sources like the World Health Organization (WHO). New findings show that processed meats like bacon, hot dogs, and salami increase cancer risk (sorry, dirty keto lovers). The leading theory is that added nitrates in meat convert to nitrites after bonding with amines, a component of the meat’s amino acids. These nitrites then produce those harmful nitrosamines in your body.

Is nitrate-free bacon better for you?

With all this concern over nitrates, bacon manufacturers responded with “all-natural” varieties that contain no added nitrates or nitrites. Instead, they use curing agents like celery powder to achieve the same effect. But here’s the thing: Celery powder is naturally high in nitrates, so labeling the bacon as “uncured” or with “no nitrates or nitrites added” is a little misleading.

The reason the WHO hasn’t called them out is because nitrate-rich vegetables like celery and radishes put up natural barriers to keep nitrosamines from forming. They contain antioxidants like vitamin C that prevent nitrosamine formation. The problem with celery powder is that it concentrates the nitrites and removes the antioxidants, so you don’t get the same benefits you would from eating a fresh stick of celery. In fact, lab tests show that using celery powder on bacon creates more nitrites in the meat than curing with sodium nitrite itself — making uncured bacon a not-so-clean option after all.

Nitrate-free bacon is just as dangerous as conventional bacon. Both types of bacon have high protein content, so both contain amines that can become nitrosamines in your body. Bacon from any source tends to get cooked at very high temperatures, too — a method that raises nitrosamine levels in your meat. (It’s also a reason why high-heat cooking is not recommended on the Bulletproof Diet.)

Conventional bacon, nitrate-free or not, creates the perfect conditions for carcinogenic compounds to form. Since there’s not much you can do about nitrates in your bacon, focus instead on where your meat comes from and how you cook it.

Other problems with bacon (and how you eat it)

Is nitrate-free bacon good for you? Not as much as you think: Here’s why it doesn’t live up to the hype, plus tips for prepping better bacon.

Nitrates aren’t the only concern when it comes to bacon. Other things to watch out for include:

  • What your pig ate matters. Problem is, most of them eat garbage. Since conventional hogs eat moldy grains contaminated with a mycotoxin called ochratoxin A, the quality of your bacon suffers.[ref url=“https://journals.sagepub.com/doi/abs/10.1177/030098587901600410”][ref url=“https://www.ncbi.nlm.nih.gov/pubmed/23984977”]
  • Smoked meats have harmful compounds, too. Smoking increases harmful chemicals known as PAH (polycyclic aromatic hydrocarbons) and HCA (heterocyclic amines), which are linked to DNA damage and cancer.
  • Too much bacon makes you feel foggy. Even pastured pork tends to be higher in histamine and omega-6 fats, which is why the Bulletproof Diet ranks it below other grass-fed meats. Bacon is better in moderation.
  • Other additives slow your performance. Sugar, MSG, and elusive “natural flavors” will wear you down, too.

No matter how you munch it, nitrate-free bacon still contains ingredients that can harm you. Don’t let the evidence scare you away from all bacon, though. With the right approach, you can still keep all its chewy goodness in your diet.

Related: The Best Healthy Sources of Protein

The better way to eat bacon

Is nitrate-free bacon good for you? Not as much as you think: Here’s why it doesn’t live up to the hype, plus tips for prepping better bacon.

Source cleaner pork

Life is too short for bad bacon, so get it from a pastured, humanely-raised hog — ideally from a local farmer. To avoid the issues that come with moldy feed during wet winter months, get bacon from hogs slaughtered in the summer.

Take a close look at your bacon, too. Cheap bacon is injected with water and curing agents that make it look watery and cause splatters in your pan. The best bacon contains only protein and fat, and looks dry.

Cure bacon yourself

For a Bulletproof take on nitrate-free bacon, get a pastured pork belly from a local farmer (or a reputable retailer like U.S. Wellness Meats) and follow these guidelines:

  • Use a small amount of sodium nitrate and smoked salt to cure the pork. Yes, you’re directly adding nitrates to the meat, but fewer overall than you would find in celery powder.
  • In addition to the curing solution and seasonings of your choice, add a small amount of ascorbic acid and vitamin E to the rub. This technique stops nitrosamine formation and helps the nitrites convert to NO.[ref url=“https://www.ncbi.nlm.nih.gov/pubmed/2699323”] Some quality bacon brands use this technique — you’ll see ascorbic acid or ingredients like cherry juice powder on the label.

Cook and eat with care

Don’t burn your bacon to a crisp! Bake or fry at a very low temperature (under 300 degrees) until medium well to avoid creating inflammatory, oxidized fats in your meat.

Take supplements like L-arginine and eat more nitrate-rich veggies like celery with your bacon, too — these will help synthesize NO.

 

 

Clutter Makes You Stressed and Depressed. Here’s How to Get Rid of It

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[tldr]

  • There’s a growing body of research linking clutter with stress and depression.
  • Studies have found that a messy house leads to more life dissatisfaction, especially in older people.
  • Clutter can also raise your levels of cortisol, the stress hormone, and negatively impact your concentration.
  • It’s possible to get a handle on clutter. Read on for tips from a professional home organizer.

[/tldr]

It seems as if everyone is Marie Kondo-ing (yep, the decluttering guru is now a verb) their home. Clearing out clutter is the activity du jour. A tidy and orderly house is nice, sure, but if you need further motivation to throw stuff out, do it for your mental health. There’s a growing body of research linking clutter with stress and depression.

Read on to learn what the science says about clutter and your state mind. Plus, actionable tips from a professional home organizer on how to purge your home of things and gain control of the mess. Download this clutter checklist to start decluttering today.  

Tidy house, tidy mind: What the science says

It turns out, more stuff won’t make you happier.

A 2017 study examined the effects of clutter on different age groups: college students, young adults in their 20s and 30s, and older adults over 50.[ref url=”https://link.springer.com/article/10.1007%2Fs12144-017-9679-4″] The report found that procrastination and clutter were closely linked — people put off clearing out their homes because cleaning and organizing can be cumbersome, so they’d rather not do it. But this avoidance impacts your mental health. Clutter problems led to a big drop in life dissatisfaction among the older adults.

Clutter can also raise your levels of cortisol, the stress hormone. An extensive study from the Los Angeles-based Center on Everyday Lives of Families (CELF) looked at 60 families and found that women who described their home as cluttered had higher levels of cortisol throughout the day.[ref url=”https://repettilab.psych.ucla.edu/no%20place%20like%20home.pdf”] They also reported feeling more depressed as the day went on, more tired in the evening, and had more difficulty switching from work to home.

Men, however, weren’t as bothered by the mess, and as a result had lower levels of cortisol. The study suggests that women may feel more responsibility for the home environment, compared to men.

Clutter and brain power

A cluttered space can also negatively impact your concentration. A study from the Princeton Neuroscience Institute looked at clutter’s effect on the brain. It found that having too much visual stimuli makes it difficult for your brain to focus and process information.[ref url=”http://www.jneurosci.org/content/31/2/587″] When people look at too much stuff, their brain power and productivity tank.

“I find that my patients with ADHD (attention deficit hyperactivity disorder) start to function better in their lives when their home feels neat and organized, and they’re able to create systems for where they keep certain objects like phone, wallet, and keys,” says Ellen Vora, MD, a holistic psychiatrist.

Related: Feeling Stressed Out? The Definitive Guide to Stress Management

How to get rid of clutter

Here’s the good news — while that giant stack of old magazines may seem insurmountable, you can get a handle on clutter.

There isn’t one way to clear up the mess, and you’ll want to pick an approach that resonates with you. Marie Kondo, for instance, suggests an all-or-nothing approach. You tackle your entire house over the course of a mere few weeks, and keep only those things that “spark joy,” as she puts it. Others may adopt a more modest approach, and recommend starting with something small, like your bathroom cabinet.

Visual clutter versus physical clutter

“Organizing is important because the more organized you are, the less stress you have in your life, and the more time you’ll have to do what you want to do,” says professional organizer Barbara Reich.

Reich distinguishes between two types of clutter: visual (what you see when you look around a room) and physical clutter (the amount of stuff you have).

To reduce visual clutter, she recommends:

  • Start with countertops and surfaces. “Having clear countertops and surfaces is one of the easiest ways to reduce visual clutter,” says Reich. “If there’s an area that you tend to dump or drop things, consider placing a tray with a candle or framed picture there.”
  • Have uniform hangers in closets to tone down visual noise
  • Choose identical containers (even if they’re different sizes)

To cut down on physical clutter:

  • Get rid of all toiletries passed their expiration date.
  • Eliminate all food that is passed the “use by” date.
  • Throw out or give away all clothing that is stained, doesn’t fit, or beyond repair.

And the most obvious strategy — buy less. The fewer things you bring into your home, the less stuff will pile up.

For more home organizing strategies, head over here to start decluttering your life — and your mind — today.

 

 

 

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